THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO PREVENTING AND REVERSING DISEASE
KRISTEN BELL IN LOVE WITH REAL FOOD
FOOD & BREAST CANCER
SURVIVAL COULD IT BE CELIAC DISEASE?
IS YOUR DIET ALKALINE OR ACID FORMING?
INTO THE NAKED SPIRIT WITH
HOLIDAY
RECIPES
Pills or Plants? Nutrition & Sexual Health Dietary Addictions: Why Eating Healthy Is So Difficult Diseases Of Affluence 3500 Years Ago
THE EARTH TO MOUTH
THE NAKED FOOD E-COOKBOOK 100+ Recipes Featuring Superstar Chefs Mary McDougall, Chef AJ, Chef Tina Jo, Emily Von Euw and The Naked Food Chefs!
organic + whole + plant-based 100+ whole food, plant-based recipes! Free of oil, salt, and sugar as well as genetically modified (GM/GMO) or processed ingredients, animal foods, chemicals, hormones, antibiotics, pesticides, additives, preservatives, or colorants.
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CONTENTS FALL 2014
FEATURES
58
6
NAKED HEALING Food & Breast Cancer Survival By Neal Barnard, MD
NAKED WELLNESS
PILLS OR PLANTS?
11
The Hard Facts on Nutrition & Sexual Health By Joel Kahn, MD
Soy And Breast Cancer Mortality By Pamela Popper, PhD
14
NAKED COLUMN The Evolution Beyond The Revolution By John Robbins
16
NAKED WISDOM Diseases Of Affluence 3500 Years Ago By Pamela Popper, PhD
20
NAKED FOOD Is Your Diet Alkaline Or Acid Forming? By Michael Greger, MD
26
NAKED DIET Dietary Addictions By Alan Goldhamer, DC
30
NAKED Q&A With Doug Lisle, PhD
34
NAKED HEALING Could It Be Celiac Disease? By John McDougall, MD
44
NAKED INTERVIEW With Kristen Bell
52
NAKED LIFESTYLE Biodynamic Wine By Michele Lastella
FROM THE EDITOR
to my star. I am a firm believer in giving thanks, not because the time of year dictates it, but because I often feel inspired to
NEW AMERICAN KIND & ENLIGHTENED DIET
acknowledge the smallest of things that construct the light in my life. I
Editor-in-Chief Copy Chief Editor Public Relations
have made it a habit of thanking others for the small gestures I may receive on a given day, and mostly, for the gift of life in general.
Art Director Graphic Design & Branding Advisory Board
I am often thankful for my food and for every seed I see in it, for every plant, every flower, and every living being. Personally, it has become a habit to respect the life of the smallest insect, and everyPhotography
thing that contains life. This year, however, I am especially grateful for having found a wonderful gift. It is a gift that represents the motivation to continue, the perseverance to achieve dreams, and the wisdom to know that everything is possible.
MARGARITA RESTREPO JUDITH MAGER MARK BUTTON LAUREN BUTTON MARGARITA RESTREPO BIG BRAND MACHINE T. COLIN CAMPBELL Ph.D. CALDWELL ESSELSTYN JR. M.D. JOHN ROBBINS John McDougall M.D. MICHAEL GREGER M.D. DAVID KATZ M.D. MICHAEL KLAPER M.D. Brian Clement Ph.D. ANNA MARIA CLEMENT PH.D. Cura Photography Paul Cowan Alexander Makarov Hieng Ling Tie Carlos Castilla Sergejs Rahunoks Nicholas Mortimer Evgeny Karandaev Ammen Torp Jakkrit Orrasri Margarita Restrepo Stock Photo 123RF
This issue is dedicated to my gift. It is the star in my universe, and my source of light. Thank you for giving me the light that is shinning inside of me today. It is my wish that each
REUSE REDUCE RECYCLE
SOY INK
person find a light, and cherish it as the greatest gift one could ever receive. To my star! Happy holidays!
Questions and Feedback: Help@NakedFoodMagazine.com Or visit: www.NakedFoodMagazine.com | Facebook/Naked-Food-Magazine | Twitter @NakedFoodMag
Naked Food Magazine is published quarterly by Naked Republic, Inc. ISSN 2373-4035. The known office of publication is 204 NW 135th Way, Plantation, FL 33325. POSTMASTER: Send all address changes to Naked Food Magazine PO Box 550551, Fort Lauderdale, FL 33355. SUBSCRIPTIONS: Basic Rate: $24.95 per year (4 issues); Canada: $34.95 per year; all other international orders: $44.95 per year (U.S. funds only). Naked Food Magazine is the whole food, plant-based nutrition approach to reversing and preventing disease.
Margarita Restrepo Founder and Editor-in-Chief
The editorial content of Naked Food Magazine is prepared in accordance with the standards of journalistic accuracy. Readers are cautioned, however, not to use information from the magazine as a substitute for regular professional health care.
54
32 NAKED KITCHEN All Recipes By The Naked Food Chefs
12
Eggplant Pomodoro Tower
24
Naked Holiday Gazpacho
31
Fabulous Chia Seed Pudding
32
Quinoa Stuffed Eggplants
39
Naked & Raw Apple Tart
42
Sweet Potato Hummus
49
Vision Booster & Restorer
50
Nutty Holiday Plantains
55
Pumpkin + Turmeric Rice Bowl
56
Sweet Potato Bisque
64
Naked & Festive Apple Cider
47 OUR COVER Kristen Bell Photographed by Justin Campbell
Naked Food Magazine
7
NAKED NAKEDHEALING FOOD
FOOD &
BREAST CANCER SURVIVAL
BY NEAL BARNARD, MD
8
Healthful diets not only help prevent cancer; they also improve survival when cancer has been diagnosed. The first clues that foods might affect the course of breast cancer came from studies of women in Japan in the early 1960s. Compared to Western women, Japanese women were much less likely to develop the disease and much more likely to survive it if it occurred.1
in its early stages, important information has already come to light.
Over the next several decades, researchers have followed up on these observations to try to clarify what is the best diet for cancer survival. Although this work is still
Although weight gain often occurs after diagnosis, studies suggest that women who avoid weight gain after diagnosis tend to have longer disease-free survival.2
Naked Food Magazine
One of the known factors affecting breast cancer survival is body weight. Women with breast cancer who are near their ideal body weight at the time of diagnosis are more likely to survive than are women with higher body weights.2
Naked Food Magazine
9
NAKED HEALING The link between lower body weight and
postmenopausal women.
better survival may relate to estrogens, female sex hormones that can encourage the growth
Studies that have followed women for several
of cancer cells. In essence, body fat acts like an
years after diagnosis have generally found that
estrogen factory, producing estrogens from
those with less fatty diets prior to diagnosis live
other compounds coming from the adrenal glands
longer than other women. In one of the first
(small organs situated atop each kidney). As a
such
result, women with more body fat tend to have
University of New York in Buffalo, N.Y., found that
higher amounts of estrogens circulating in their
women with advanced cancer had a 40 percent
blood, compared to thinner women.
increased risk of dying at any point in time for
studies,
researchers
at
the
State
every 1,000 grams of fat they consumed per
Reduced Fat Intake
month.5 Note that this does not mean a person’s
Specific dietary factors appear to play key roles in cancer survival. First, two studies of women diagnosed with breast cancer showed that those who had been consuming less fat prior
to
diagnosis,
generally
had
smaller
tumors with less evidence of cancer spread, compared
to
women
whose
diets
had
included more fatty foods. 3,4 One of these studies
identified
premenopausal
women;
benefits
among
the
among
other,
risk of dying is 40 percent. It means that, if the diet contained an extra 1,000 grams of fat per month at the time of diagnosis, that person’s risk of dying is 40 percent higher than it would otherwise have been. There is, of course, tremendous variation from one woman to another, so this figure is simply an overall observation
drawn
from
the
group
of
participants. To make this more concrete, the difference between a typical American diet and a low-fat, plant-based diet is approximately 1,000 to 1,500 grams of fat per month, which corresponds to a 40-60 percent difference in mortality risk at any point in time. Other studies found much the same thing— fatty diets are associated with increased risk, and that is particularly true for saturated fat, the kind that is common in meat, dairy products, eggs, and chocolate.6-9 Some studies have failed to confirm the dangers of fatty diets;10-13 however, most evidence indicates that women consuming less fat tend to do better after diagnosis.
10
Naked Food Magazine
Why should a low fat intake
getting the least beta-carotene,
improve survival? For starters,
there were twelve deaths over
low-fat diets tend to be mod-
the next six years. In the middle
est in calories, since fats and
group, there were eight deaths,
oils are the densest source of
and in the high-beta-carotene
calories of any food we consume.
group, there was only one
In fact, some investigators be-
death.15
lieve that the main problem with
“...the difference between a typical American diet and a low-fat, plant-based diet is approximately 1,000 to 1,500 grams of fat per month, which corresponds to a 4060% difference in mortality risk at any point in time.”
fatty diets is simply their high
In the digestive tract, beta-car-
calorie
addition,
otene is converted to vitamin A.
women who eat less fat tend
In turn, vitamin A is converted to
to have less estrogen coursing
a compound called retinoic acid,
through their veins, indepen-
which has a demonstrable anti-
dent of the difference in their
cancer effect on cells in test-tube
body weight. They may also have
studies.15 A Swedish study found
stronger immune defenses that
much the same thing: Among
the most fruit, there were only
can help them fight cancer cells.
women with breast cancer, those
three deaths.15
content.
In
consuming more vitamin A were
Increased Vegetables and Fruits
more likely to have estrogen-
Similarly, a study of Canadian
receptor-rich tumors, a good
women
prognostic sign.16
found that those getting the
Some evidence suggests that
with
breast
cancer
most beta-carotene and vita-
women whose diets are richer
The Australian researchers also
min C had significantly better
in vegetables and fruits tend to
analyzed their data in anoth-
survival odds.8 The benefit was
survive longer. 2,14 In a study of
er way, looking simply at how
dose related, meaning the more
103 women in Australia followed
much fruit of any kind the
of these helpful nutrients they
for six years after they were
women had been eating, in-
got, the better they did. Those
diagnosed with breast cancer,
cluding both beta-carotene-rich
who got more than 5 mg of
those who consumed the most
fruits as well as other varieties,
beta-carotene
fruits and vegetables rich in
such as apples, bananas, ber-
double the likelihood of survival,
beta-carotene or vitamin C had
ries, grapes, and dried fruits. The
compared to women who got
the best chance for survival. The
same sort of pattern emerged.
less than 2 mg. To see what this
researchers divided the group
In the group eating the least
means on your plate, there are
into thirds, based on how much
fruit,
twelve
about 5 mg of beta-carotene in
beta-carotene they got each
deaths. In the middle group,
½ a medium carrot or ¼ cup of
day in the foods they chose. It
there were six deaths, and
cooked sweet potato.
turned out that, in the group
in
there
the
were
group
per
day
had
consuming Naked Food Magazine
11
NAKED HEALING For vitamin C, those getting more
gens from the blood, it sends
One study suggested that there
than 200 milligrams each day
them through the bile duct into
may be a measurable benefit
had roughly double the survival
the intestinal tract, where fi-
of these combined effects. Re-
odds, compared to those getting
ber soaks them up and carries
searchers at Mt. Sinai Medical
less than about 100 milligrams
them out of the body. A study
Center in New York found that
per day. In practical terms, an
in Sweden found that women
women with breast cancer who
orange has about 60 milligrams
with higher fiber intake at the
were slimmer tended to live lon-
of vitamin C, and a one-cup
time of breast cancer diagnosis
ger, and those who had lower
serving of broccoli or other green
were more likely to have smaller
cholesterol levels also lived lon-
vegetables has about 80.8
tumors, compared to women
ger. But the women at greatest
with lower fiber intake.16 The
risk of dying were those who
the
amount consumed was not par-
were overweight and had high
opposite effect. In one study,
ticularly high. Those women with
cholesterol levels.17
women
cancer
larger tumors (greater than 20
consuming larger amounts of
millimeters) averaged 16 grams
vitamin E had poorer survival.
of fiber per day, compared to 19
Every
increase
grams for women with smaller
Putting Diet Changes to the Test
in daily vitamin E intake was
tumors. Most authorities recom-
The findings described above
associated with approximately
mend fiber intake of at least 30
were generally made by studying
a 15 to 20 percent increased risk
grams daily, and an optimal in-
the diets of women at the time
of treatment failure.7
take is probably over 40 grams.
they were diagnosed with can-
Vitamin
E with
may
have
breast
one-milligram
cer. Generally speaking, women
Increased Fiber Fiber is essential to the body’s ability to eliminate excess estrogens. As the liver filters estro-
Combined Diet Effects
who have been eating fewer fatty foods, more fiber, and more
These dietary factors tend to
vegetables and fruits at the time
work together. A diet that is
of diagnosis live longer and are
higher
and
less likely to have a recurrence.
also
However, it has not yet been
tend to be high in
proven that changing to a low-
fiber
in
fat diet that is loaded with fruits
fat. In turn, women
and vegetables after diagnosis
who
eat
such
di-
will put the brakes on cancer as
ets
tend
to
be
effectively as having habitually
other
followed such a diet since long
women, avoiding the
before the disease occurred.
risks of overweight.
Studies are now underway to
in
fruits
vegetables and
slimmer
will low
than
test exactly that.
12
Naked Food Magazine
The Women’s Intervention Nutrition Study (WINS) tests a lowfat diet, deriving 15 percent of calories from fat, in 2,500 postmenopausal women with breast cancer. In the Women’s Healthy Eating and Living (WHEL) study, 3,109 pre- and postmenopausal women with breast cancer will be included in a test of a diet rich in fruits and vegetables. The study’s daily diet guidelines include five vegetable servings, 16 ounces of vegetable juice, three fruit servings, 30 grams of dietary fiber, and no more than 15-20 percent of calories from fat.2,18 Neal Barnard, M.D., is a clinical researcher, author, and health advocate. Dr. Barnard is the founder of the Physicians Committee for Responsible Medicine (PCRM), Adjunct Associate Professor of Medicine at George Washington University,
Life Member of the
American Medical Association, and a member of the American Diabetes Association. References 1. Wynder EL, Kajitani T, Kuno J, Lucas JC Jr, DePalo A, Farrow J. A comparison of survival rates between American and Japanese patients with breast cancer. Surg Gynecol Obstet. 1963;117:196-200. 2. Rock CL, Demark-Wahnefried W. Nutrition and survival after the diagnosis of breast cancer: a review of the evidence. J Clin Oncol. 2002;20:3302-3316.
3. Verreault R, Brisson J, Deschenes L, Naud F, Meyer F, Belanger L. Dietary fat in relation to prognostic indicators in breast cancer. J Natl Cancer Inst. 1988;80:819-825. 4. Hebert JR, Toporoff E. Dietary exposures and other factors of possible prognostic significance in relation to tumour size and nodal involvement in early-stage breast cancer. Int J Epidemiol. 1989;18:518-526. 5. Gregorio DI, Emrich LJ, Graham S, Marshall JR, Nemoto T. Dietary fat consumption and survival among women with breast cancer. J Natl Cancer Inst. 1985;75(1):37-41. 6. Nomura AMY, Le Marchand L, Kolonel LN, Hankin JH. The effecrt of dietary fat on breast cancer survival among Caucasian and Japanese women in Hawaii. Breast Cancer Research and Treatment. 1991;18:S135-141. 7. Holm LE, Nordevang E, Hjalmar ML, Lidbrink E, Callmer E, Nilsson B. Treatment failure and dietary habits in women with breast cancer. J Natl Cancer Inst. 1993;85:32-36. 8. Jain M, Miller AB, To T. Premorbid diet and the prognosis of women with breast cancer. J Natl Cancer Inst. 1994;86:1390-1397. 9. Zhang S, Folsom AR, Sellers TA, Kushi LH, Potter JD. Better breast cancer survival for postmenopausal women who are less overweight and eat less fat. Cancer. 1995;76:275283. 10. Rohan TE, Hiller JE, McMichael AJ. Dietary factors and survival from breast cancer. Nutr Cancer. 1993;20:167-177. 11. Kyogoku S, Hirohata T, Nomura Y, Shigematsu T, Takeshita S, Hirohata I. Diet and prognosis of breast cancer. Nutr Cancer. 1992:17:271-277. 12. Newman SC, Miller AB, Howe GR. A study of the effect of weight and dietary fat on breast cancer survival time. Am J Epidemiol. 1986;123:767-774. 13. Ewertz M, Gillanders S, Meyer L, Zedeler K. Survival of breast cancer patients in relation to factors which affect risk of developing breast cancer. Int J Cancer. 1991;49:526-530. 14. Murillo G, Mehta RG. Cruciferous vegetables and cancer prevention. Nutr Cancer. 2001;41:17-28. 15. Ingram D. Diet and subsequent survival in women with breast cancer. Br J Cancer. 1994;69:592-595. 16. Holm LE, Callmer E, Hjalmar ML, Lidbrink E, Nilsson B, Skoog L. Dietary habits and prognostic factors in breast cancer. J Natl Cancer Inst. 1989;81:1218-1223. 17. Tartter PI, Papatestas AE, Ioannovich J, Mulvihill MN, Lesnick G, Aufses AH. Cholesterol and obesity as prognostic factors in breast cancer. Cancer. 1981;47:2222-2227. 18. Pierce JP, Faerber S, Wright FA, et al. A randomized trial of the effect of a plant-based dietary pattern on additional breast cancer events and survival: the Women’s Healthy Eating and Living (WHEL) Study. Contr Clin Trials. 2002;23:728-756.
SOY AND BREAST CANCER MORTALITY by Pamela Popper, PhD. The level of soy intake may be a predictor of the risk of recurrence from breast cancer or dying from breast cancer, according to a new study published in the Journal of the American Medical Association. Researchers looked at data from the Shanghai Breast Cancer Survival Study, which involves 5042 breast cancer survivors between the ages of 20 and 75. During four years of follow-up, 534 recurrences of breast cancer and 44 deaths were reported in the study population. Soy intake reduced both the risk of recurrence and the risk of mortality, according to the researchers. Women who consumed the most soy protein had a 32% lower risk of recurrence and a 29% lower risk of death when compared to those with the lowest intake of soy protein. This relationship held for both estrogen receptor positive and negative breast cancers, as well as for women who did and did not take Tamoxifen. “In summary, in this population-based prospective study, we found that soy food intake is safe and was associated with lower mortality and recurrence among breast cancer patients… This study suggests that moderate soy food intake is safe and potentially beneficial for women with breast cancer,” the researchers concluded. This study adds to the body of evidence that grows almost monthly now showing that soy foods are health-promoting, not healthdestroying. It is important to remember to purchase organic soy foods, to eat those that are minimally processed, like tofu and tempeh, and to include these foods as part of a well-structured plant-based diet. X.O. Shu, Y. Zheng, H. Cai, K. Gu, Z. Chen, W. Zheng, W. Lu “Soy Food Intake and Breast Cancer Survival” JAMA Volume 302, Issue 22, Pages 2437-2443
Naked Food Magazine
13
NAKED KITCHEN
14
Naked Food Magazine
EGGPLANT POMODORO TOWER Yield: 3-4 Servings. Recipe developed by the Naked Food Chefs.
INGREDIENTS For the tower: • 1 organic eggplant • 2 large organic tomatoes • Fresh organic basil leaves For the marinate: • 4 organic basil leaves • 1 tsp. nutritional yeast • Pinch of turmeric • Pinch of cumin • ½ tsp. tamari • 2 cups vegetable broth • Pepper to taste For the base sauce: • 2 medium organic tomatoes • Pinch of paprika • Fresh organic thyme • Ground pepper METHOD To make the towers, slice eggplant and tomatoes. Place all the marinate ingredients to a food processor or blender, blend for 30 seconds. Pour into a shallow dish, add eggplant and tomato slices and marinate for 10 minutes. In the meantime, add the base sauce ingredients to the food processor or blender. Set aside. Remove slices from marinate liquid and place on a non-stick baking dish or on a non-stick silicone pad. Place the largest slice of eggplant followed by a tomato slice going upwards. Repeat the process a couple of times and bake towers for 12-15 minutes at 375 degrees. Pour a spoonful of base sauce on serving dish for each baked tower. Garnish with fresh thyme, ground pepper, and basil.
Naked Food Magazine
15
NAKED COLUMN
I’ve been thinking a lot lately about the
I realize people might disagree with me about this,
difference between revolution and evolution.
but here’s what I mean: let’s say someone had a
This conversation is part of The Food Revolution
magic wand and could wave it and instantly the
Summit, which is put on by The Food Revolution
entire earth would become pristine. All the excess
Network. We use the word ‘revolution’ in this sense
carbon and other greenhouse gases would be
because our food system has become so toxic, so
gone from the atmosphere and from the oceans.
dominated by corporate interests that it is not
All the pollution would be gone from the lakes,
enough now to tweak it here and tweak it there.
rivers, and oceans; our topsoil would be back; our
It is not enough to deal with symptoms while over-
air quality would be pure; it would be a beautiful
looking the causes. We use the word ‘revolution’
world. But, if we hadn’t evolved, if we hadn’t become
because we need fundamental changes, guided
more conscious people, more responsible people,
we hope by love, that leads to greater health for
then in a few decades or centuries we would almost
each of us, and the whole earth community.
certainly just screw it all up again. We’d create what we have in fact created now, a polluted world where
On the other hand, the concept of revolution that
the power resides less and less in the hands of the
is presented in The Hunger Games is a decidedly
people, and more and more in the hands of the very
violent one. Donald Sutherland, the veteran actor
rich. A world with shrinking civil liberties, expand-
who plays President Snow, the tyrannical president
ing corporate influence, and increasing domestic
in The Hunger Games, has said that he hopes The
surveillance; a world very much like that depicted in
Hunger Games will stir up a revolution.
The Hunger Games. This is why I think we need to evolve as people, and why I have misgivings about
I sympathize with Donald Sutherland’s feelings. We
the kind of violent revolution the Hunger Games
absolutely need fundamental change, but there’s
seem to be calling for.
something about the call for the kind of violent revolution that the Hunger Games seems to be
John Robbins is the author of nine bestsellers that
about that I find, honestly, quite frightening. Some-
have collectively sold more than 3 million copies and
times I think we bandy about the word revolution
been translated into 26 languages. His books include
a little too flippantly, without regard for the misery and suffering violence often causes. With all due respect to The Hunger Games, maybe we need not so much to revolt as to evolve. Not so much to take up arms as to become more powerful people. There is a difference between force and power. We need to fully own our power, but I don’t think we do that through violence.
16
Naked Food Magazine
The Food Revolution, Diet For A New America, and No Happy Cows: Dispatches from the Frontlines of the Food Revolution. As an advocate for a compassionate and healthy way of life, John is the recipient of the Rachel Carson Award, the Albert Schweitzer Humanitarian Award, the Peace Abbey’s Courage of Conscience Award, Green America’s Lifetime Achievement Award, and many other accolades.
THE EVOLUTION BEYOND THE REVOLUTION BY JOHN ROBBINS Naked Food Magazine
17
NAKED WISDOM
DISEASES OF AFFLUENCE
3500 years ago BY PAMELA POPPER, PHD
For many years, Dr. John McDougall has called conditions like heart disease, cancer, and diabetes, “diseases of affluence.” Only the affluent can afford to eat the rich Western diet with lots of animal food, dairy, and refined and processed foods. The peasants of the world who live on potatoes and rice, on the other hand, are lean and healthier in spite of their lower economic status. 18
Naked Food Magazine
Naked Food Magazine
19
NAKED WISDOM Diseases of affluence are not new – throughout
The inspiration for this study originated when
recorded history the wealthier class has been
Dr. Gregory Thomas from the University of
able to afford health-destroying foods, while
California Irvine was touring the Museum of
the peasants only could afford to eat them on
Egyptian Antiquities.
holidays.
on the nameplate of Pharaoh Merenptah, he
According to information
died at the age of 60 and had atherosclerosis. Recent evidence confirms this fact. Examination
American and Egyptian researchers found this
of Egyptian mummies, some of them 3500
curious since the traditional medical thought
years old, shows that many of them had
is that heart disease is a modern phenomenon.
atherosclerosis.
Dr. Randall Thompson of the
The researchers decided to examine the mummy
University of Missouri Kansas City School of
using CT technology. A total of 22 mummies
Medicine
eventually
and
Dr.
Sam
Wann
from
the
were
examined,
and
peripheral
their
vasculature could be found in 16 of them. Of
findings at the American Heart Association
those 16, probable atherosclerosis was present in
2009 scientific sessions. They reported that the
nine. For those who were 45 years or older at the
mummies they examined all had high social
time of death, atherosclerosis was present in 87%.
Wisconsin
Heart
Hospital
presented
status, and many served in the courts of the Pharaohs or as priests or priestesses.
Thompson and Wann stated that members of the Egyptian upper classes were meat eaters, and
"It looks like people 3000 years ago had the
their diets would have included cattle, geese, and
propensity, at least under the circumstances of
ducks. "This disease has been around since the
living in the King's court, to develop this disease,"
time of Moses; it's as old as the Pyramids," said
said Wann.
Thompson. For thousands of years, diets centered on animal foods have made people ill. The only thing that has changed is the number of people afflicted, since more people are able to afford the rich Western diet today than were able to 3500 years ago. Dr. Pamela Popper is a naturopathic Doctor, an internationally recognized expert on nutrition, medicine and health, and the Executive Director of The Wellness Forum. www.wellnessforum.com References Adel H. Allam; Randall C. Thompson; L. Samuel Wann; Michael I. Miyamoto; Gregory S. Thomas. “Computed Tomographic Assessment of Atherosclerosis in Ancient Egyptian Mummies.” JAMA. 2009;302(19):2091-2094.
20
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21
NAKED FOOD
22
Naked Food Magazine
IS YOUR DIET
ALKALINE
or acid forming? test it at home!
BY MICHAEL GREGER MD
I have presented evidence in the past challenging the notion that our body is buffering the acid formed from our diet with calcium from our bones. How then is our body neutralizing the acid? Maybe with our muscles! Our blood gets more acidic and our kidney function declines. Naked Food Magazine
23
NAKED FOOD This may be a reason we lose muscle mass as
vegetables with lots of dark green leafies benefit
we get older. As a pair of researchers note:
health?” Then, of course, the answer is yes. An
“The modern Western diet based on ani-
alkaline diet benefits health. If the question is
mal products generates an acid load that
“Does it matter what our ‘peeH’ is (whether our
may cause a lifespan state of unnoticed and
urine is acid or alkaline) regardless of what actu-
growing metabolic acidosis.” This chronic low-
ally goes into our mouth?” then the answer is…
level diet-dependent metabolic acidosis might
still yes. The accepted benefits of having alka-
contribute to the progressive shrinking of our
line urine appear limited to two areas: lower risk
muscle mass as we age.
of kidney stones and better uric acid clearance.
Muscle wasting appears to be an adaptive
We’ve known about kidney stones and alkalinity
response to acidosis. When our muscles break
for a while, but the uric acid data is new.
down, amino acids are released into the
Researchers have found that alkalization of the
bloodstream. Our liver can then take these
urine is effective for removing uric acid from the
amino
called
body. Uric acid is bad stuff (potentially increasing
glutamine, which our kidneys can use to get
one’s risk of fatal stroke, heart disease, and death),
rid of excess acid.
so clearing more from your system is a good
acids
and
make
something
Indeed, in a three year
study, those over age 65 eating alkaline di-
thing.
ets were better able to preserve their musthink
Those eating plant-based diets appear then to
may be because the alkaline-producing fruits and
have an advantage in this regard. The average
vegetables helped relieve the mild acidosis that
vegetarian diet is alkaline producing, and the
occurs with the ingestion of the standard
average meat-eating diet is acid producing.
American diet.
Even though there are some acid-forming meat-
cle
mass,
which
the
researchers
substitutes, like some of the Quorn products, “Does an alkaline diet benefit health?” If the
they’re not as bad as something like tuna,
question is “Does a diet low in meat, eggs, and
and they’re typically consumed in smaller
dairy—all acid-producing—and high in fruits and
quantities
than
meat
consumers
consume
meat. Since the protein in plants is usually accompanied
by
much
more
potassium
(which is alkalinizing), there is good reason to try to meet protein needs from plant sources. And when researchers actually measure urine pH, those eating strictly plantbased diets have thegreatest advantage, with significantly more alkaline urine than omnivores.
24
Naked Food Magazine
How can we tell what our urine pH is? Well we can be all boring and order some pH paper strips to pee on. Or… we can use what everyone should have right now in their crisper, a purple cabbage. Everyone should have a red or purple cabbage in their fridge since it is not only one of the single best nutrition bangs for our buck, but we can also do science with it! First, either boil some purple cabbage until the water turns deep purple or (a quicker and safer way since there’s no hot liquids) blend some raw with water in a blender and strain out the solids.
DID YOU KNOW? Human blood pH should be slightly alkaline (7.35 - 7.45). Below or above this range means symptoms and disease. A pH of 7.0 is neutral. A pH below 7.0 is acidic. A pH above 7.0 is alkaline. An acidic pH can occur from an acid forming diet, emotional stress, toxic overload, and/or immune reactions, or any process that deprives the cells of oxygen and other nutrients. The body will try to compensate for acidic pH by using alkaline minerals. If the diet does not contain enough minerals to compensate, a build up of acids in the cells will occur.
Then what you can do with that royal purple liquid is pour it in the toilet bowl after you urinate. (You can imagine how much fun kids have with this!) If it stays purple, your urine is acidic and you should eat more dark green leafy vegetables. If the toilet bowl turns pink, your urine is really acidic, so you should definitely eat more dark green leafy
An acidic balance will decrease the body's ability to absorb minerals and other nutrients, decrease the energy production in the cells, decrease it's ability to repair damaged cells, decrease it's ability to detoxify heavy metals, make tumor cells thrive, and make it more susceptible to fatigue and illness. A blood pH of 6.9, which is only slightly acidic, can induce coma and death.
vegetables. We’re looking for blue. If it turns blue that means your urine is neutral or even basic. If it’s sky blue, you should… continue to eat more dark green leafy vegetables. Now I have a low-flow toilet, so there’s very little water in the bowel to start with. The effect might not be as dramatic if diluted in a larger quantity of water. A founding member of the American College of Lifestyle Medicine, Michael Greger, MD, is a physician, author, and internationally recognized speaker on nutrition, food safety, and public health issues. Currently Dr. Greger serves as the Director of Public Health and Animal Agriculture at The Humane Society of the United States. For more
The reason acidosis is more common in our society is mostly due to the Standard American Diet, which is far too high in acid producing animal products like meat, eggs, and dairy, and far too low in alkaline producing foods like fresh vegetables. Additionally, we eat acid producing processed foods like white flour and sugar and drink acid producing beverages like coffee and soft drinks. We use too many drugs, which are acid forming. Generally, alkaline forming foods include: most fruits, green vegetables, peas, beans, lentils, spices, herbs and seasonings, and seeds and nuts. Generally, acid forming foods include: meat, fish, poultry, eggs, pastries, sodas, and coffee.
information visit NutritionFacts.org. Naked Food Magazine
25
NAKED KITCHEN
NAKED HOLIDAY GAZPACHO Yield: 4 Servings. Recipe developed by the Naked Food Chefs.
INGREDIENTS For the soup • 2 small bunches of organic spinach • 1 organic cucumber • 1 organic zucchini • 2 cups water • 1⁄8 tsp. paprika • 1 tsp. tamari • 3 Tbsp. chia seeds • 1 cup ice For the topping • 1 chayote, diced • 2 organic peppers, any color, diced • 1 sprig of basil • 2 Tbsp. red onion, chopped small • Pinch of black pepper METHOD Mix all topping ingredients in a bowl except for basil. In a power blender, add all soup ingredients together until smooth. Pour soup in individual serving plates and add topping to each soup. Serve immediately or chill for 30 minutes before serving. Top with basil.
26
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Naked Food Magazine
27
NAKED DIET
Dietary Addictions Why eating healthfully is so difficult BY ALAN GOLDHAMER, D.C.
Today, most people acknowledge that drugs, including nicotine, alcohol, caffeine and cocaine, are addictive. It is common knowledge that repeated exposure to these substances can result in physical addiction and that the consequences of addiction can be devastating. Escaping the pleasure trap of addiction can be extremely difficult. Even the most effective treatment programs fail miserably for the vast majority of addicts. For example, the most effective treatment programs for alcoholism involve a period of intensive in-patient care for 30 days, followed by outpatient support often involving 90 visits in 90 days to a 12-step program. Of the highly motivated addicts who complete the program, over 70 percent fail. 28
Naked Food Magazine
Naked Food Magazine
29
NAKED DIET Unlike drugs, whose use is voluntary, food is
production of oil or sugar. When the desired
essential for life. Some foods, particularly highly
component is separated from the naturally occur-
processed, stimulating foods, elicit responses
ring fiber, water, and other nutrients, it is much
similar to addiction. Not all individuals respond
easier to overeat. This effect is further enhanced
to the addictive nature of highly processed foods,
because the artificially concentrated taste of the
and those who do, may not respond in exactly
isolated substance is very stimulating to the taste
the same way.
buds.
In the case of flour
When human beings or other animals eat
The dietary pleasure trap is often hidden and extremely difficult to escape. The most common result is obesity. The medical management of obesity has a lower cure rate than the treatment of most cancers and recidivism exceeds 90 percent in most studies. The key to understanding food addiction is to understand the nature of
highly
processed
foods.
Natural
foods
contain carbohydrates, protein and fat, but they also contain fiber and water. When foods are highly processed, the fiber and water are often removed or modified, when the grain is ground into a very fine powder. This process makes the carbohydrate in the grain infinitely more available to the body. Another technique in processing food is to isolate and concentrate one component of food as is done in the
highly concentrated processed foods, including oil, sugar and flour products, they artificially stimulate dopamine secretion in the brain. Dopamine is the neuro chemical most closely associated with pleasure. The more highly concentrated the food, calories per pound, the more dopamine is secreted by the brain, the better the food tastes and the more effective the pleasure trap is. In addition, artificially concentrated foods are devoid of the whole food factors, including fiber, that trigger the satiety mechanisms in the brain that are responsible for the feeling of fullness and the regulation of total calorie intake. When satiation is not triggered normally, overeating becomes inevitable, and obesity eventually follows. When they say, “Betcha can’t just eat one,” they’re not kidding! Over two-thirds of adults in the United States are now overweight or obese. The epidemic of obesity in industrialized society is the result of the dietary pleasure trap and the overeating that it encourages. One reason it is so difficult for people to escape the dietary pleasure trap is the belief in the concept of moderation. A common belief is that everything in moderation is healthful. Although there are some people who can eat processed foods in moderation, if you are struggling with your weight, chances are YOU are not one of
30
Naked Food Magazine
them. When it comes to addiction, moderation
recommended for health reasons not necessarily
is NOT the answer. We do not advise alcoholics
related to the pleasure trap.
to drink moderately. We do not advise alcoholics to put their alcohol in a smaller cup to
This
type
of
health
reduce their over consumption, nor do we
conjunction with appropriate sleep and exercise,
advise them to put their drink down between
will result in the normalization of weight. Most
sips. We don’t suggest drinking just beer and
overweight people who adopt this eating plan
wine, and we don’t tell them to count their
will lose 1-2 pounds a week. Those individuals
ounces of intake. Above all, most addicts
following a strictly vegan diet should insure a
dearly hold to the belief that they can continue
reliable source of vitamin B12 and adequate
to drink moderately, but experience will soon
exposure to sunshine to insure production of
prove this to be a fallacy. We do not advise
vitamin D. Just as some alcoholics find that,
alcoholics to drink moderately because IT DOES
“Just quit drinking,” is not always easy, many
NOT WORK! Fat people caught in the dietary
overweight
pleasure trap are told that they just need some
health promoting diet. Addicts of all kinds
discipline, or they need to chew their food more,
often find benefit in taking a time out in a
put their fork down between each bite, etc. They
health-promoting environment that avoids the
are told to eat in moderation. This strategy will
distractions and temptations associated with
fail miserably for dietary addicts in the same
modern life. In addition to a health-promoting
way it fails for drug addicts.
environment, a period of medically super-
people
promoting
struggle
diet,
in
establishing
a
vised water-only fasting can also prove to be an The 100 percent effective system for treating
effective adjunct. Fasting can clear the palate
alcoholism involves the elimination of alcohol.
and help reset the appestatic mechanisms,
The 100 percent effective system for treating
similar to rebooting your computer. Many find
dietary addiction and the resulting obesity,
fasting to be most effective AFTER a prolonged
involves the elimination of the highly processed
period of dietary compliance. The longer you
foods that can fool the satiety systems of the
sustain dietary excellence PRIOR to fasting, the
brain and result in the artificial stimulation of
more effective fasting tends to be in promoting a
the
return to optimum health.
pleasure
inducing
neurochemical
dop-
amine. The most effective way to lose weight and regain health is to adopt a health-promoting
Alan
diet derived from abundant quantities of fresh
osteopathic physician, and founder of True-
fruits and vegetables, and the variable addition
North Health Center.
of raw nuts and seeds, minimally processed
The
starchy vegetables, (including potatoes, yams, squashes, etc.), whole grains (brown rice, millet, quinoa, but NOT flour products), and beans (such as lentils, peas, etc.). The elimination or severe limitation
of
all
animal
products
is
also
Goldhamer
Health
is
a
chiropractic
doctor,
He is also the author of
Promoting
Cookbook
which
provides detailed nutritional information on how and why to adopt a health promoting diet; and the co-author of The Pleasure Trap. For further information visit HealthPromoting.com
Naked Food Magazine
31
NAKED WISDOM
Q&A with
DOUG LISLE, PHD Dear Dr. Doug:
are right. I suggest that people
surprised and happy with our
share
results – not gloating. By sig-
this
new
information
with others with the spirit of an
naling
curiosity
with
humil-
interesting discovery – that all
ity, we can reduce the defensive
the answers may not all be
hostility so common in these
known – but that this new
situations. The beauty of an
perspective seems like a worthy
experiment is – we have the
direction to explore.
right to be wrong. If our friends or family say, “But you HAVE to
I have recently started making health changes to my diet, but
In your husband’s case, let
have more protein!” – we can
my husband is very resistant to
him simply watch you making
say, “You might be right, but
these ideas.
changes,
you
I’m going to run this little experi-
high and I am worried about
survive. You can even joke
ment and just see what happens.
him, but when we talk about this
about it in this way. “It seems
My doctor says it should be fine,
stuff it just doesn’t go well. Any
to be working for me, but we’ll
but we’ll just watch it and see.”
suggestions?
know more by my birthday.” I
- Cristina W., Belmont, CA.
like to have people tell their
People adopt positive changes
family and friends that they
at their own individual pace.
My first suggestion is that we
are running a little experiment
There are usually multiple rea-
look at this as a long-term
for a few months, and we will
sons that draw a person toward
process,
short-term
just see how it goes when it is
change, and multiple layers of
emergency. Whatever people’s
time to look at the results.
resistance that contribute to
health problems are, the issues
Choose a psychologically mean-
keeping them from moving
are usually not dire; and if we
ingful target date a few months
forward. By managing the inter-
act quickly and aggressively,
in the future, such as a birthday,
personal aspects of these situa-
we are likely to create nothing
or a major holiday. “We’ll see
tions with a patient and gentle
but resistance. Instead, the first
how it works for me by Thanks-
stance, we help others open a
thing we need to do is to be
giving – then we’ll have a better
door for themselves when they
patient.
idea.”
are finally ready.
His cholesterol is
not
a
If we start lecturing
and
see
if
people or warning them of can
In this way, we don’t get locked
expect that they will be very
into being so sure that we are
Dr. Doug Lisle is the
defensive.
right. We also, then, don’t put
Director of Research for the
other people in a position of
TrueNorth Health Center in
I try to encourage the idea of
being “wrong” when we do well.
Santa Rosa, California, and
making our own healthy changes
We weren’t sure, so how could
is the psychologist for the
as a process of experimentation.
they know? We also don’t em-
In this way, we don’t have to
barrass them by pushing results
signal that we are so sure we
in their faces. We are pleasantly
impending
32
disaster,
Naked Food Magazine
we
McDougall Wellness Program.
NAKED KITCHEN
FABULOUS CHIA SEED PUDDING
Total Time: 15 Min + 4 hr. chilling. Yield: 4 Servings. Recipe by the Naked Food Chefs.
INGREDIENTS •
2 ½ cups almond milk
•
4 dates
•
½ cup chia seeds (3 ounces)
•
½ Tsp. finely grated lemon zest
•
1⁄8 tbsp. vanilla extract (optional)
•
Fruit of your choice, chopped
•
Nuts (almonds or pecans)
METHOD In a high power blender, combine the almond milk with the dates and blend until dates liquify. Pour in a 1-quart jar. Add the chia seeds and lemon zest to the jar. Close and shake well. Refrigerate until very thick and pudding-like, at least 4 hours or overnight, shaking or stirring occasionally. Serve the pudding in bowls and serve with your favorite fruit (berries, mango, pomegranate, banana, peach) and nuts such as almonds or pecans. Chef’s Note: The pudding can be refrigerated for up to 3 days.
Naked Food Magazine
33
NAKED NAKEDKITCHEN FOOD
QUINOA STUFFED EGGPLANTS Yield: 4 Servings. Recipe developed by the Naked Food Chefs.
34
Naked Food Magazine
INGREDIENTS
METHOD
•
2 large organic eggplants
Cut the eggplants in half, lengthwise, leaving
•
1 cup quinoa, cooked according to package
the top open with the cut-side facing up. Place
instructions
on a silicone sheet and bake for 25 minutes at
•
1 organic onion, chopped
375 degrees.
•
2 Portobello mushrooms
•
¼ red bell pepper, chopped
In medium saucepan, sauté vegetables and tofu
•
1 carrot, chopped
with the vegetable broth. Stir in quinoa and
•
2 garlic cloves, minced
cook for 15 minutes on medium heat. Set aside.
•
2 tomato, chopped
Remove the eggplants from the oven. Let cool
•
¼ bunch parsley
slightly before scooping out the insides or
•
7 oz. firm tofu (half package), optional
pushing the inside flesh to the sides to leave
•
½ cup vegetable broth
room for the stuffing. Place the stuffing into
•
½ tsp. cumin
the eggplants halves. Top with parsley and serve.
•
½ tsp. non-gmo light miso
•
¼ tsp. ground pepper
Naked Food Magazine
35
NAKED HEALING
COULD IT BE
CELIAC DISEASE? BY JOHN MCDOUGALL MD
Intestinal problems that linger despite adherence to a plant-based diet may be the result of celiac disease (CD). As many as one in every hundred people—1% of the population—is affected by CD, a condition caused by gluten—protein molecules most commonly found in wheat, barley, and rye.1 Celiac disease prevents the small intestine from effectively absorbing necessary nutrients. This malabsorption then leads to diarrhea, abdominal pain, flatulence, weakness, and weight loss. These symptoms are often confused with irritable bowel syndrome and 10% of people who receive this diagnosis actually have CD.2 In late stages nutritional deficiencies can result.biologic changes that occur that are "on top of" or "in addition to" those directed by our basic set of genes that we inherit from our parents.)
36
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Naked Food Magazine
37
NAKED HEALING
Reading the Genetic Code So who gets CD? There is a genetic tendency to develop CD, but breastfeeding and the
a family tendency for CD, moth-
that remains is the concentrated
er’s diet should be gluten-free
protein, is used as a meat sub-
during her nursing responsibil-
stitute, and is called seitan (say-
ity.
tan). On a vegetarian menu you
4
will see this replacement referred
introduction of gluten-contain-
to as mock-duck, -chicken, -fish
ing foods after the first three
After
months of life reduce future risk
second most prevalent food
of suffering from this kind of
substance in Western civilization.
intolerance. 3 Therefore, attention
Traditionally, gluten is defined
Diagnosing Celiac Disease
to early nutrition is the best form
as a cohesive, elastic protein
The first step in confirming a
of prevention. Children should
that is left behind after starch
clinical
be breast-fed exclusively until 6
is washed away from wheat
disease, based on the patient’s
months of age. (No other foods,
flour, and is actually made up
story, is a blood test to measure
not even additional water or
of
proteins.
levels of specific antibodies—
juice.) The intestinal tract does
A wheat grain consists of 3
Immunoglobulin A (IgA), anti-
not fully mature until age 2; and,
layers: the outer husk, the germ
tissue transglutaminase (tTGA),
therefore, extra care should be
and the endosperm or “white
or
taken with your child’s diet dur-
flour.” This “white flour” portion,
antibodies (AEA). If the patient
ing this vulnerable period—in-
which constitutes about 70% of
has been eating gluten regu-
troduce non-gluten starches and
the grain, contains the potential-
larly and all three tests come
fruits at about 6 months of age—
ly toxic gluten for those people
back positive, there is a very
continue partial breast feeding
with CD. The rubbery strands
high chance that the patient
until 2 years of age, ideally. Food
you see when you knead dough
has celiac disease.5 However, the
proteins from the mother’s diet
to make bread is gluten. Pure
suspicion is only confirmed after
are present in her breast-milk;
wheat gluten, made by rinsing
a biopsy of the intestine shows
therefore, in cases where there is
wheat flour with water until all
classic
sugar,
many
gluten
different
is
the
or -beef.
suspicion
IgA
characteristic
In medical terms the
characteristic villous
celiac
anti-endomysium
changes
of CD.
of
changes
atrophy,
are
hyperplasia
of the crypts and increased intraepithelial However,
lymphocytes.
the
connection
between gluten and this disease is so close that the diagnosis can also be made when the patient
experiences
improvement
of
dramatic symptoms
upon following a gluten-free diet.
38
Naked Food Magazine
lack of compliance, usually due
Celiac Disease Leads to Many Other Problems The
intestinal
tract
to insufficient motivation and
must
perform
two
diametrically
opposed
functions—it
must
allow nutrients (including food proteins) into the body and at the same time defend against invading proteins from bacteria, parasites, and viruses.6 This meeting
of
needs
is
accomplished by a single cell layer forming the “gut barrier.”
In people with CD, the
gluten protein damages this barrier creating a “leaky gut.” Now “foreign proteins” from microbes and food are indiscriminately allowed to pass through the intestinal wall—causing all kinds of troubles. People with untreated celiac disease have two to six times greater risk of dying, mainly due to an increase in the risk of lymphoma, and a much greater risk of suffering from autoimmune diseases, like type-1 diabetes and thyroiditis.1,2,5,7
information,
is
the
greatest
obstacle against success. Fortunately, strict adherence to a gluten-free diet allows the intestine to heal, stopping the malabsorption, and plugging the “leaky gut,” which in turn reduces the risk of future autoimmune and non-autoimmune diseases.1,2,5-10 A plant-based diet (with the above adjustments) works very well for people with gluten intolerance as well as almost all other health problems. Once diagnosed with celiac disease, people
attempt
to
replace
familiar
foods,
like
breads
and noodles, with gluten-free varieties. You might try “spaghetti” noodles made from rice, corn, quinoa, or buckwheat. Use corn tortillas instead of wheat flour wraps. Though it may take some time to find suitable gluten-free
substitutions
for
Autoimmune Diseases • Type-1 diabetes • Hypothyroidism • Hyperthyroidism • Sjögren’s syndrome • Scleroderma • Rheumatoid arthritis • Psoriasis • Lupus • Alopecia (hair loss) • Adrenal insufficiency • Vasculitis Non-autoimmune Diseases • Lymphomas • Other cancers • Dermatitis Herpetiformis (skin burning, prickling, itching or tingling) • Bone loss (osteopenia/osteoporosis) • Loss of dental enamel • Anemia (iron deficiency) • Liver dysfunction (elevated enzymes) • Growth retardation • Infertility • Delayed puberty • Neurologic disorders (cerebellar ataxia, migraine, neuropathy, epilepsy) • Autism8 • Schizophrenia9 • Fetal loss
favorite foods, the result is well worth the effort—simple, cost-
Diet: The Only Treatment for Celiac Disease
Health Problems Common with CD
free, side-effect-free relief from a serious lifelong condition.
issues,
including
vegetarian
diets.
Celiac disease is a lifelong
You will also find consider-
condition—therefore
patients
able help on the internet by
must stick to a diet low in
searching for celiac disease.
A Wheat-Free Diet: Your Next Step to Excellent Health
gluten in order to regain lost
Many gluten-free products are
Celiac disease is only one reason
health and remain disease-free.
sold and most companies seem
to consider eliminating wheat
As with all dietary treatments,
to have concern for other dietary
and similar grains (barley, rye) Naked Food Magazine
39
NAKED HEALING
Health Offending Foods for CD10 • • • • • • • •
•
Barley Einkorn Emmer Kamut Rye Spelt Triticale Wheat* durum and semolina bulgur seitan Beer, ales, and malted drinks contain considerable gluten.
*Lactobacilli bacteria are used to make sourdough bread, which will remove (hydrolyze) most of the gluten and make the wheat tolerable for most people with CD.2
Foods Acceptable for CD10 Grains • Amaranth • Buckwheat (or kasha) • Corn • Job's tears • Millet • Quinoa • Rice • Sorghum • Teff • Wild rice Oats*11 Other Foods • All root vegetables, like potatoes, yams, sweet potatoes, and cassavaroot (tapioca) • All legumes**, more specifically, beans (including soy and chickpeas), peas and lentils • All green and yellow vegetables • All fruits * Oats have been demonstrated in multiple studies to be free of toxic proteins and tolerated by most (but not all11) people with CD, but there is worry that commercial oat products may be contaminated with wheat. **Legumes make extra gas, sometimes causing bloating and bowel discomfort. This reaction may be confused with symptoms of CD.
40
Naked Food Magazine
from your diet. Of all plant foods,
and green vegetables and fresh
wheat is the most common cause
fruits.
of food allergies and therefore will need to be eliminated when
John McDougall, MD is a board-
the basic plant-based diet (which
certified internist, author of 11
contains wheat) fails to solve
national best-selling books, host
problems, such as inflammatory
of
arthritis, colitis, sinusitis, and asthma. The
most
common
and
is as flour made into breads, bagels, and pastas. However, additional nutritional problems are created by turning the whole wheat berry into a powdery material, the flour. This grinding process changes the physical properties so that the flour’s calories are absorbed more rapidly and completely than calories in the original whole grain— making weight loss difficult for some people. simple
eliminating
nationally
syndicated
television show McDougall M.D., and medical director of the 10-
delicious way wheat is served
This
the
modification foods
from
of the
wheat family, and especially those processed into flours, may be the final essential step for some people to regain their lost health. So, if you are still having problems with weight loss and/or you’re not feeling as well as you should, try centering your diet around potatoes, sweet potatoes, whole grain rice and beans with plenty of yellow
day, live-in McDougall Program. For more information visit www. drmcdougall.com References: 1) Alaedini A, Green PH. Narrative review: celiac disease: understanding a complex autoimmune disorder. Ann Intern Med.2005 Feb 15;142(4):289-98. 2) Robins G, Howdle PD. Advances in celiac disease. Curr Opin Gastroenterol. 2005 Mar;21(2):152-61. 3) Norris JM, Barriga K, Hoffenberg EJ, Taki I, Miao D, Haas JE, Emery LM, Sokol RJ, Erlich HA, Eisenbarth GS, Rewers M. Risk of celiac disease autoimmunity and timing of gluten introduction in the diet of infants at increased risk of disease. JAMA. 2005 May 18;293(19):2343-51. 4) Chirdo FG, Rumbo M, Anon MC, Fossati CA. Presence of high levels of non-degraded gliadin in breast milk from healthy mothers. Scand J Gastroenterol. 1998 Nov;33(11):118692. 5) Green PH, Jabri B. Coeliac disease. Lancet. 2003 Aug 2;362(9381):383-91. 6) Macdonald TT, Monteleone G. Immunity, inflammation, and allergy in the gut. Science. 2005 Mar 25;307(5717):1920-5. 7) Viljamaa M, Kaukinen K, Huhtala H, Kyronpalo S, Rasmussen M, Collin P. Coeliac disease, autoimmune diseases and gluten exposure. Scand J Gastroenterol. 2005 Apr;40(4):437-43. 8) Millward C, Ferriter M, Calver S, ConnellJones G. Gluten- and casein-free diets for autistic spectrum disorder. Cochrane Database Syst Rev. 2004;(2):CD003498. 9) Eaton W, Mortensen PB, Agerbo E, Byrne M, Mors O, Ewald H. Coeliac disease and schizophrenia: population based case control study with linkage of Danish national registers. BMJ. 2004 Feb 21;328(7437):438-9. 10) Ciclitira PJ, Ellis HJ, Lundin KE. Glutenfree diet--what is toxic? Best Pract Res Clin Gastroenterol. 2005 Jun;19(3):359-71. 11) Arentz-Hansen H, Fleckenstein B, Molberg O, Scott H, Koning F, Jung G, Roepstorff P, Lundin KE, Sollid LM. The molecular basis for oat intolerance in patients with celiac disease. PLoS Med. 2004 Oct;1(1):e1. Epub 2004 Oct 19.
NAKED KITCHEN
naked & RAW apple tart Yield: 4 Servings. Recipe developed by the Naked Food Chefs
INGREDIENTS
METHOD
•
3 organic apples (any kind), shredded
Mix apples, cranberries, almond butter, and oats and place
•
1 cup dried cranberries
mixture in serving dish.
•
1 cup coconut flakes
Add coconut flakes for topping, cover, and refrigerate for 2
•
1 cup old fashioned rolled oats
hours. Serve and enjoy.
•
2 Tbsp. raw almond butter
Naked Food Magazine
41
NAKED LIFE
9
brilliantLY
eat it. Parsley contains a naturalfreshening chemical.
NAKED CURES
Your chest is congested. Steam some onions, and stand
from your kitchen
over them as they are heating. Breathing in the steam is enough to break up mucus.
You have a splinter.
Allergies have brought an eye itch. Splash cool water on it.
The
You bit the inside of your mouth or have a canker sore.
itchiness comes from pollen stuck in your eye, and water will rinse it out.
You notice dandruff. Put a piece of well-ripened ba-
Massage your scalp with smashed
nana skin, pulp-side down, on
avocados for a few minutes. The
the affected area. Cover the
natural oils will prevent flaking
Hold a raspberry in your mouth
whole thing with a bandage.
and will also give your hair some
in the affected area, or make a
The enzymes will help draw out
natural shine.
cooled raspberry tea and hold
the foreign matter.
each gulp in your mouth. Repeat the process a few times during
You’re seeing black spots in your field of vision.
the day. Raspberry helps close an open cut.
It could be a consequence of dehydration or low blood sugar.
You have Acne.
Drink a full glass of water and eat
You have bad breath.
a piece of fruit.
42
The real cause of acne is diet. Avoid milk, cream, yogurt, butter,
It may be an intestinal issue, but
You have indigestion.
and any derivate of dairy. Ditch
many cases of bad breath are
Eat or drink anything with
meat as well. The condition of
due to dehydration, so drink a
ginger,
for
the skin is indicative of the con-
glass of water. If the bad breath
example. It will calm your stom-
dition of the body and overall
is from a pungent meal and
ach right away.
health, and an early warning sign
there is parsley on your plate,
that changes are needed.
like
ginger
Naked Food Magazine
tea,
YOU HAVE ONE BODY.
NAKEDFOODMAGAZINE.COM
NAKED KITCHEN
44
Naked Food Magazine
SWEET POTATO HUMMUS
Yield: 1 Serving. Recipe developed by the Naked Food Chefs.
INGREDIENTS •
2 organic large sweet potatoes
•
1 Tbsp. Tamari
•
1 Tbsp. Tahini
•
1 cup/can* organic chickpeas, cooked
•
Pinch of ground pepper
*Make sure the can is BPA-free METHOD Add 4 cups of water to a large pot and bring to a boil. Add sweet potatoes and cook for 35 minutes or until tender. Dice potatoes and blend in a food processor. Add the rest of the ingredients and blend until smooth. Serve as a side dish, or as a dip accompanied with raw vegetables.
Naked Food Magazine
45
NAKED INTERVIEW
KRISTEN BELL IN LOVE WITH REAL FOOD. You know her as Anna from the film Frozen, as Veronica Mars, as Sarah Marshall, and as one half of a lovable Hollywood couple, however, Kristen Bell isn't your typical Hollywood starlet: She gardens. She loves picking fruit from her trees. She munches on avocados, and she drizzles life, love, and health in everything she does. Kristen (a vegetarian since age 11) and her husband Dax (a carnivore), turned into plant-based eaters after watching the documentary, Forks Over Knives. "It's more about the health benefits than the ethics," she concedes. "But it's compounded by the fact that I love animals and feel better not eating them." Mother, wife, role model, and actress, Kristen speaks to Naked Food about her views on food, her health secrets, and her undeniable love for plants.
46
Naked Food Magazine
Naked Food Magazine
47
NAKED INTERVIEW How were your eating habits growing up?
son; most often kale, squash, tomatoes, green
I loved all foods, except meats. For some reason,
beans, and herbs. I also have fig, tangerine, lemon,
eating meat never appealed to me. But if it wasn’t
apple, plum, and nectar plum trees, which all
meat, I’d eat it!
bloom at different times, so I always have fresh fruit around.
How do you keep a healthy diet while on the set? Have you found it difficult finding/making
What is the most romantic and deliciously
plant-based food requests while working?
healthy dinner that you like making for your
It takes some discipline to have a craft service
husband?
table available while you work and bypass the
Not sure if it qualifies as romantic, but I love
cookies and chips. Luckily, in Los Angeles, there
making
are so many fresh options that I usually pack my
husband. It’s an easy way for me to overload him
lunches for the week with kale, tomatoes or figs
with veggies he might not normally get. I start
from my garden, or whatever came fresh in my
with some lentils, then add greens (romaine or
Farm Delivery Box that week. I’ll usually make a
spinach, etc.) and each and every fruit, veggie and
grain (couscous, bulgur, quinoa, etc.) and throw in
nut I can find. That might be a bowl of cucumber,
a bunch of veggies.
carrot, fig, broccoli, apple, strawberry, walnut, and
a
garbage
disposal
salad
for
my
sunflower seeds. You don’t even need a dressing Do you enjoy cooking at home? Could you share
because you have so many bursting tastes!
one of your most favorite plant-based recipes? Cooking is my meditation. It relaxes me. One of my
Tell us about This Bar Saves Lives, and why it is
favorite things to make is couscous cooked with
important to you.
veggie or No Chicken Stock for flavor. Then I let
It’s a really easy way to enjoy a yummy bar, and
it cool off and add arugula, dried currants or
help a hungry child. TBSL was the brain child of
blueberries, and walnuts or pecans. It’s divine.
a few friends of mine, who decided that eating is lovelier when it’s a shared experience. I think
Which whole foods are a must while pregnant,
companies using a give back or “one for one”
and also vital in your daughter’s diet?
model are the future, so for every TBSL purchased,
I try to eat and feed my kid as many “super foods”
a life-saving nutritional packet is donated to a
as possible. Avocados are big in our house, as we
child in need.
sometimes just spoon it right out of its skin with a bit of sea salt. My daughter loves them. We are
Do you often read the food labels on packaged
also big on blueberries, apples, walnuts, tomatoes,
food? Could you share a piece of advice about
and broccoli.
toxic ingredients? Being smart about eating is so much easier than
48
What do you grow in your garden? How much of
it seems. You don’t need to be an expert to know
your food comes from it?
that fresh food is better than boxed food; If you
I have two (twin-sized bed) garden boxes. I grow
cannot pronounce some of the ingredients, it’s
a little bit of everything depending on the sea-
probably not great for you. They may taste great,
Naked Food Magazine
PHOTOGRAPHY: JUSTIN CAMPBELL
"I have two (twin-sized bed) garden boxes. I grow a little bit of everything depending on the season; Most often kale, squash tomatoes, green beans, and herbs."
Naked Food Magazine
49
NAKED INTERVIEW but they will leave you feeling sluggish and
all make a difference?
craving MORE food in the long run.
The most important step in my mind is knowledge, education. For too long, no one
I also pay attention to a company’s ethics when
cared to pay attention to where our food was
looking at its package. I want a company I
coming from, as long as it came. Now we have
purchase from to be responsible and have earth
every aisle in the supermarket bursting with
friendly practices as well as make great tasting
preservatives and sugar fillers. We have farmers
food. I respond and like to patronize family-owned
who cannot sustain their businesses as we have
businesses. One of my favorites is Maisie Jane’s
grossly inhumane factory farms. We need to be
California Sunshine Almond Butter because they
aware of what we are buying and where it comes
have really invested in saving the waning bee
from. We need to agree with how it got to us
population.
and what we are willing to sacrifice to get it there. If we all paid a bit more attention to
What are the top 3 things you would advise to
consciousness instead of convenience, we could
anyone who is looking to be healthier?
do a lot of good.
1. Ditch your car one day a week. Find the closest place you need to go and walk, or bike, or take a subway. I think you’ll be surprised how much you enjoy it! 2. Make an attempt to enjoy Mother Nature’s recipes; an apple, carrot sticks, almonds, a fig. I have found so much delight in tasting foods without anything added or mixed. Just appreciating the way it’s plucked from the earth can be delicious, too! 3. Let yourself off the hook. No one is perfect. Healthy habits take years to create and binging or guilty feelings aren’t good for anyone. As long as you are making an effort, you are doing great. What would you say is the most important
step
into
a
more
sustainable world? How could we
50
Naked Food Magazine
NAKED KITCHEN
vision BOOSTER & restorer Yield: 1 serving. Recipe developed by the Naked Food Chefs.
INGREDIENTS •
3 organic carrots
•
1 orange, peeled
•
1 sprig organic fresh mint
•
¼ organic pear
•
¼ cup organic papaya
•
Juice of ½ lemon
•
1 cup filtered water
METHOD Mix in high power blender and serve.
Benefits Antioxidant Digestive Health Colon Health Vision Health
Major Nutrients Vitamin A, C, E Beta-carotene Fiber
Naked Food Magazine
51
NAKED KITCHEN
nutty HOLIDAY PLANTAINS Yield: 4 Servings. Recipe developed by the Naked Food Chefs.
INGREDIENTS • 3 ripened plantains (yellow with black spots) • 1⁄3 cup fresh fennel, chopped finely • ½ cup coconut flakes • ¼ cup walnuts, chopped METHOD Preheat oven to 375 degrees. Remove skin and chop each plantain in 2” pieces. Place pieces in baking dish, sprinkle fennel and bake for 35 minutes. Top with coconut flakes and walnuts. Enjoy!
52
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Naked Food Magazine
53
NAKED LIFESTYLE
54
Naked Food Magazine
BIODYNAMIC WINE The pleasure of sustainable balance BY MICHELE LASTELLA
Wine is art, not an artifice. Balance makes it an art, and excess makes it an artifice. Wine is biodynamic, when it is sustainable. It is sustainable, if it is naturally grown. The biodynamic method is a holistic approach to agriculture that requires the elimination of all chemicals and artificial input to encourage the most natural and healthy environment in and around the vineyards. It is in balance when the quality is more important than the size of the production. In the same manner, there is balance as well when wine is enjoyed in moderation.
Naked Food Magazine
55
NAKED LIFESTYLE Developed in the 1920s by Austrian philosopher
portfolio of wines that are unique and tasty,
and social reformer Rudolph Steiner, biodynamic
and they mirror the richness and beauty of land.
practices emphasize a self-sustaining ecosystem and farming that connects living things on the
Other interesting aspects of the biodynamic
estate.
winemaking
standards
include
composting
all grape waste and using the resulting comTo make biodynamic wine, you have to do as
post in the vineyards, hand harvesting fruit, and
nature wants.
Industrialization demands more
the exclusion of micro-oxygenation and pasteuri-
quantity; therefore, the farmer’s trend is to
zation. Box and bag distribution of wine is not
industrialize the wine. Biodynamic is nature-based
allowed. The use of enzymes and tannins
only. It respects the different conditions of the
during winemaking and electro dialysis for cold
grapes, the soil, the weather, and other settings
stabilization is also prohibited.
under which the wine is made. Farm
animals
are
Biodynamic
archetypal
symbols
of
fertility and have a special place in biodynamics. They are handy mowers and weeders. They don’t compact the soil as the tractors do, and they act as fertilizer as they go, recycling nutrients back into the round. Unique to the biodynamic method of farming is a management approach that understands a vineyard as a self-contained individuality. It is managed as a living organism and such a production method yields grapes that are very true to the living earth, the light, the warmth and the distinct archetypal rhythms that permeate and form the fruit of the vineyard. The
most
standards
advocate
winemaking with no added inputs, yet sulfites are still allowed as an additive. Grapes contain all of the natural antioxidants and phytonutrients that give wine staying power through aging in the bottle. This has been demonstrated through 8,000 years of natural winemaking history. The health properties of the wine are thought to come from the antioxidant, resveratrol. This might be the key ingredient in red wine that helps prevent damage to blood vessels, by reducing LDL or low-density lipoprotein cholesterol (the "bad" cholesterol) and prevents blood clots; however, because of the alcohol content in wine, drinking a maximum of 4oz / 125cl glass occasion-
exciting
aspect
of
biodynamic
winemaking is the prohibition of cultured yeast and malolactic bacteria. This preserves and protects the terroir. Acid and sugar adjustments are also prohibited, upholding the authenticity
56
winemaking
ally is the right balance. Michele Lastella is a sustainability expert and the founder of Sustainable Society, a multimedia company focused on developing innovation through
of the wine as a true expression of the fruit and
ancient knowledge. He is a food connoisseur and a
farm. Addition of yeast nutrients is discouraged.
producer of biodynamic wine and olives. Michele is
While the wines are not allowed to be manipu-
a Master Reiki, a theat and film writer, and a
lated to reach certain flavor profiles, each batch is
graduate from the National Academy Of Dramatic
specific to site and vintage. This results in a
Art in Italy. Visit www.Sustainable.Media
Naked Food Magazine
NAKED KITCHEN
PUMPKIN + TURMERIC RICE BOWL Yield: 4 servings. Recipe developed by the Naked Food Chefs.
INGREDIENTS
METHOD
•
1 cup of brown rice, quinoa, or
In a medium saucepan, add 2 cups of water and
quick-cooking bulgur, uncooked
1 cup of rice, quinoa or bulgur. Add 2 cloves of
•
1 cup raw pumpkin, peeled, diced
garlic, 1 tsp. of miso, turmeric, and the ¼ piece
•
1 tsp. turmeric
of pepper. Bring to a boil. Reduce heat and cook
•
6 cloves of garlic
according to package instructions.
•
¼ organic yellow, red or green pepper
In a food processor, chop the tomatoes and the
•
2 tsp. light miso (non-GMO, organic)
rest of the garlic. Add to a saucepan and sauté for
•
2 sprigs fresh organic parsley, chopped
5 minutes. Add vegetable broth, 1 tsp. miso, and
•
2 organic large tomatoes
chopped pumpkin. Cover and cook in low-medi-
•
1 cup vegetable broth
um heat for 14 minutes or until pumpkin is tender. Serve individual rice bowls. Add pumpkin sauce and top with parsley.
Naked Food Magazine
57
NAKED KITCHEN
SWEET POTATO BISQUE Yield: 4 Servings. Recipe developed by the Naked Food Chefs.
58
Naked Food Magazine
INGREDIENTS • 3 large organic sweet potatoes, peeled • 1 medium-sized onion, peeled and diced • 2 cloves garlic, peeled and minced • 1 Tbsp. grated ginger • 1 Tbsp. thyme • ½ tsp. ground nutmeg • 1 tsp. ground cinnamon • 6 cups low-sodium vegetable broth, divided • 1½ cups unsweetened organic almond milk • 1 tsp. organic, non-gmo, light miso • Ground black pepper to taste METHOD In a large pot, cook potatoes for 35 minutes over 4 cups of water. Place onion in a large saucepan and sauté over medium heat for 8 minutes. Add ¼ cup vegetable broth to keep the onion from sticking to the pan. Add the garlic, ginger, thyme, nutmeg, and cinnamon and cook for 1 minute. Add the sweet potatoes, vegetable broth, and miso. Bring the pot to a boil over high heat. Reduce heat and simmer, covered, for 35 minutes, stirring occasionally. Add almond milk. Cook for an additional 5 minutes, and season a bit of pepper. Serve and top with a sprinkle of fresh thyme.
Naked Food Magazine
59
NAKED TRUTH
60
Naked Food Magazine
PILLS OR PLANTS? The Hard Facts on Nutrition & Sexual Health BY JOEL KAHN, MD
Naked Food Magazine
61
NAKED TRUTH The last I checked, the heart is about 3 feet
plate of ribs is much more likely to clog the
above the genitals. So what is a cardiologist do-
pudendal
ing counseling patients on sexual performance? In
performance before your heart gives out, even
the nearly 30 years I have been caring for heart
if both are getting clogged from poor lifestyle
patients, I have seen over and over that erectile
choices.
artery
and
impair
your
sexual
dysfunction (ED) can be an important warning sign to silent heart disease. Although harder
So what does great sex have to do with
to quantify, the same is probably true for some
nutrition? It takes healthy arteries, a healthy
women with sexual dysfunction. The failure to
endothelium, and a heart capable of pumping
perform adequately during sexual activities is
out increased blood flow to our pelvis to make
often a clue to an ailing endothelium.
it all happen. For both men and women, the sexual response requires a surge of blood flow
The endothelium is the single layer of cells
through arteries to enlarge specialized tissues
lining all the arteries of the body. When
(the clinical term for sexual organs) to prepare
healthy, the endothelial lining of arteries makes
for sexual play and climax. No increase in blood
a miraculous gas called nitric oxide that causes
flow, no sexual performance. And you thought it
arteries to expand or dilate and also helps
was all about flowers and champagne!
them
resist
clotting
and
atherosclerosis
(hardening of the arteries). The endothelium
In one study, researchers selected 53 men
can
by
with erectile dysfunction (ED) and had them
poor lifestyle habits, such as smoking and
drink pomegranate juice or a placebo for
consumption of animal-based and processed
4 weeks.1 Pomegranate juice has been shown
foods. Poor sexual performance may result from
to reverse endothelial dysfunction (the other
endothelial damage and may be recognized
ED) and cause artery plaques to reverse in
years before the same disease process causes
humans. When a global improvement score
a heart attack.
for achieving erection was measured after 4
be
injured
throughout
the
body
weeks, the drinking of real pomegranate juice Picture
this:
Draw
one
circle
about
the
was more likely to deliver the goods and lead
diameter of a Number 2 pencil and another
to erections. In another study, 555 diabetic
circle that is smaller and about the diameter
men were surveyed as to their adherence to a
of a stirrer in a drink side by side. The larger
Mediterranean diet rich in vegetables and
circle is the approximate diameter of a good
fruits and their ability to achieve erections. 2
sized coronary artery. The smaller circle is
The
approximately the diameter of the pudendal
particularly severe erectile difficulties was much
artery, the major blood supply to the penis. It
lower in the plant strong eaters.
presence
of
erectile
difficulties
and
is easy to see right away that the choice of one more burger, one more sausage or one more
62
Naked Food Magazine
How about nuts? A group of scientists studied
Which [of these] can make you master of your domain? Arugula, rhubarb, kale, swiss chard, spinach, bok choy, and beets are the top of the list.
Naked Food Magazine
63
NAKED TRUTH 17 men with erectile dysfunction and had them
satisfactory. The biochemistry of the male sexual
eat 100 grams of pistachio nuts a day. 3 At the
response is understood better than the female
end of 3 weeks, cholesterol values were lower,
response but even Viagra has shown a therapeutic
blood flow measured in the penis was higher,
benefit in the sexual response of diabetic women
and measures of the ability to have erections
so the basics are universal.
were improved.
So why do vegans have an easier time with
Why bother with eating healthy, why not just
peak sexual performance? At present, there is
eat the burger with blue cheese and take the
no known dietary agent that mimics the blue
blue pill? The blue pill, or Viagra, and the 2
pill and directly boosts cGMP by blocking the
other available prescription drugs for erectile
same
dysfunction does not work in everyone. The
vegans
medications also require a healthy endothe-
pathway by increasing the production of nitric
lium and healthy arteries capable of providing
oxide, the miracle gas. Nitric oxide is generated
increased blood flow to work. If the sex organ
in the blood vessels by the amino acids
arteries
are
L-arginine and L-citrulline cycling back and
severely diseased, there will be no “badda
forth. This system is particularly active when you
boom badda bing” an hour after taking them.
are less than 40 years of age. If you want to
These medications only work by enhancing
boost your levels of nitric oxide for better
the natural effects of a healthy endothelium.
overall
the
size
of
a
Twizzler
stick
enzyme front
artery
that load
Viagra the
health
does.
However,
beginning
and
superior
of
this
sexual
responsiveness, why not eat healthy foods Here’s how it works: when the lining of the
high in these amino acids?
arteries is healthy and a lot of nitric oxide is made,
this
miracle
the
Foods that are particularly high in L-arginine
artery and causes a chemical called cyclic GMP
include pine nuts, peanuts, walnuts, almonds,
to increase.4 Cyclic GMP or cGMP results in
pistachios, and Brazil nuts. Grains, including oats
the blood vessel relaxing and dilating but it is
and wheat germ, also have significant amounts
a very short lived chemical. The drugs for
of L-arginine. And what about L-citrulline?
erectile
from
Watermelon has the highest concentration in
being broken down as fast as normal. The
nature (particularly the white rind), followed by
longer cGMP hangs around, the more blood
onions and garlic. Just one standard serving of
flow will increase (no that is not where the
yellow watermelon provides enough L-citrulline
expression well hung comes from). But if the
to boost sexual performance. My advice is that
endothelium is sick from fatty, toxic blood full
you might want to stick to watermelon and not
of recently ingested animal products and fat-
onions and garlic to boost your nitric oxide
ty foods, the nitric oxide will not be released
production before going on a date!
dysfunction
gas
diffuses
prevent
into
cGMP
as expected and the result will be less than
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Naked Food Magazine
There
is
another
way
to
generate
nitric
to protect your brain, eat plants to protect
oxide and its blood flow-enhancing effects.
your heart, but also eat plants to power your
Chemicals called nitrates and nitrites, found
sexual life even if it seems hard at times. What
in many foods and generated in our saliva, are
may seem hard will keep you hard.
directly converted to nitric oxide. You may be thinking I thought nitrates and nitrites are bad
Joel
Kahn
MD,
for you? In fatty meats this may be true, as
Medicine at Wayne State University School of
they get converted to nitrosamines but in the
Medicine
healthiest foods, particularly vegetables, they
Michigan Healthcare Professionals PC. He is the
are a load of fun.
writer of The Holistic Heart Bible. He lectures
and
is
a
Director
Clinical of
Professor
Cardiac
of
Wellness,
widely on the cardiac benefits of vegan nutrition What foods are packed with nitrates, nitrates,
and writes for Readers Digest Magazine as the Holis-
and the antioxidants that make them rush to
tic Heart Doc.
convert to nitric oxide? Which of these can make you master of your domain? Arugula, rhubarb,
*The Esselstyn diet convincingly argues that a
kale, swiss chard, spinach, bok choy, and beets
plant-based, oil-free nutrition can not only
are the top of the list. Finish your diet off
prevent and stop the progression of heart
with grapes, pomegranates, apples, and green
disease, but also reverse its effects.
teas, and you have a dynamite erotic potion that will supercharge your endothelium both
This article is an excerpt from, "Rethink Food:
in your groin and your heart.
100+ Doctors Can't Be Wrong" by Amy-Lee Goodman and Shushana Castle. The book features over
Nutrition is of course, just one part (albeit
100 plant-based doctors who explain how we can
the biggest part) of an overall heart healthy
prevent and reverse leading chronic disease with a
lifestyle.
whole food, plant-based diet. Available on Amazon,
Not
smoking,
exercising
regularly,
avoiding diabetes and obesity, and achieving adequate sleep are proven ways to maintain endothelial health and sexual performance. A low fat vegan diet along with exercise, stress reduction, no smoking, and social support led many participants on the Esselstyn* diet with advanced heart disease to enjoy improved sexual performance. Over 400 years ago, Thomas Sydenham said, "A man is as old as his arteries." Four centuries later, we know just how right he was. Eat plants
Kindle, and Barnes and Noble worldwide. References: 1. CP Forest, Nathan H. Padma, HR Liker, “Efficacy and safety of pomegranate juice on improvement of erectile dysfunction in male patients with mild to moderate erectile dysfunction: a randomized, placebo-controlled, double-bind, crossover study,” Int J Impot Res, 19(6)(Nov-Dec. 2007): 564-7. 2. F. Giugliano, MI Maiorino, G. Bellastella, R. Autorino, M DeSio, D. Giugliano, K. Esposito, “Adherence to Mediterranean diet and erectile dysfunction in men with type 2 diabetes,” J Sex Med 7(5)(2010): 1911-7. doi: 10.1111/j.1743-6109.2010.01713.x. 3. M. Aldemir, E. Okulu, S. Neselioglu, O Erel, O. Kayigil, “Pistachio diet improves erectile function parameters and serum lipid profiles in patients with erectile dysfunction,” Int J Impot Res 23(1)(Jan.Feb.-2011):32-8. doi:10.1038/ijir.2010.33. 4. G. Rayipati, JA McClung, WS Aronow, SJ Peterson, WH Frishman, “Type 5 phosphodiesterase inhibitors in the treatment of erectile dysfunction and cardiovascular disease,” Cardiol Rev 15(2)(Mar-Apr 2007):76-86.
Naked Food Magazine
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NAKED KITCHEN
NAKED & FESTIVE Apple Cider
Yield: 4-6 servings. Recipe developed by the Naked Food Chefs.
INGREDIENTS
bottom off.
•
4 large organic apples
Add cloves, cinnamon sticks, and star anise
•
1 tsp. whole cloves
to a large saucepan over medium heat. Light-
•
3 Ceylon cinnamon sticks
ly toast the spices in the pan for 1 minute.
•
2 whole star anise
Add the orange juice and apple cider, and
•
Juice of 1 orange and orange peel
•
4 cups apple cider
simmer for 10 minutes. Do not boil. Reduce
•
Rum Extract
METHOD
Cut apples in half and scoop most of the pulp, leaving a thick wall. Make sure apple halves stand straight. If not, slice a little bit of the
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Naked Food Magazine
the heat to low and add ½ tsp. rum extract. Ladle the cider into the apple halves and garnish with cinnamon or a strip of orange peel, if desired. To keep warm, the cider can stay on very low heat while serving.
THINK SMART. EAT N KED. NAKEDFOODMAGAZINE.COM
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