REAL FOOD IS GROWN.
NOT BORN. GIFT LIFE THIS HOLIDAY | NAKEDFOODMAGAZINE.COM
CONTENTS FALL 2015
40
NAKED LIFE
WHY ORGANIC? By Brian Hetrich, CNC, ND, The Hippocrates Health Institute
THIS ISSUE FAVORITES! Page 44
FEATURES 6
NAKED HEALING Quadrupling Breast Cancer Survival By Michael Greger, MD
14
NAKED WISDOM Just To Be Safe… Don't Take Vitamins By John McDougall, MD
22
NAKED FOOD Top Whole Food Substitutes For Unhealthy Recipe Ingredients By Chef Del Sroufe
26
NAKED LIFESTYLE The Warning Signs of Clogged Arteries By Neal Barnard, MD
34
NAKED PLANET Taking Global Warming Personally By Kathy Freston
38
NAKED SPOTLIGHT 7 Reasons To Drink Lemon Water By Margarita Restrepo, CPBN
46
NAKED ROCKSTAR Top 8 Tips For Achieving Success As A Plant-Based Athlete By Robert Cheeke
50
NAKED TRUTH The Highly Over-Used And Over-Prescribed Antibiotics By Pamela Popper, PhD
56
NAKED WELLNESS The Importance Of A Kidney-Cleansing Diet By Edward F. Group III, DC, ND
60
NAKED COLUMN Can We Trust Sponsored Research Studies? By Marion Nestle, PhD, MPH
FROM THE EDITOR
DANCING IN THE RAIN Fall is one Fall is one of my favorite times of the year. I love the holiday spirit and the culmination of the year. I love seeing sparkling lights everywhere, people singing, sharing, and enjoying one another. Through the year, I struggle with friends or family that get ill or lose someone themselves. It shocks me that, sometimes, only after a major scare or a major loss we decide to make a change in our lives.
NEW AUTHENTIC KIND & ENLIGHTENED DIET
Editor-in-Chief Copy Editors Public Relations Art Director Graphic Design & Branding Advisory Board
Therefore, during this time, mostly, I am truly thankful, and I remind myself that I have given the opportunity to be in this planet with a purpose. I am grateful for what I've lived, and for what is coming — without it, I wouldn't be doing what I do. I am thankful for my losses, and I am grateful for my gains. As said by a wise anonymous, life isn't about waiting for the storm to pass, it's about learning to dance in the rain.
Photography
I am thankful for you, for your love, and for dancing along. Together we are inspiring others to dance. It's not just our plates that we are changing. It's the human soul. Have a wonderful holiday!
REUSE REDUCE RECYCLE
MARGARITA RESTREPO DENISE DESERIO JUDITH MAGER DIANE TILLEY LAUREN BUTTON MARK 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. La Perla Foto Ksenia Shachmester Food And More Charlotte Lake Alena Haurylik Arjuna Kodisinghe Fernando Cortes De Pablo Elena Elisseeva Elena Veselova Brent Hofacker Mike Kiev Stock Photo 123RF
SOY INK
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 9041 Sunrise Lakes Blvd, Fort Lauderdale, FL 33322. 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.
32 24 NAKED KITCHEN All Recipes by the Naked Food Chefs except as noted.
11 12
Rice, Bean, & Pistachio Croquettes
20 24
Roasted Chestnut, Carrot, & Turmeric Bisque
31 32 37 45 48 54 64
5-Minute Cranberry Relish by Chef AJ
Maple Tofu Steak Towers Holiday Stuffed Acorn Squash
Holiday Feast Smoothies Naked Creamed Kale Fabulous Mushroom Stuffing
64
Sweet Potato Lasagna by Forks Over Knives Caramelized Brussels Sprouts Pumpkin Raisin Muffins by Chef AJ
Corrections Spring Issue: Naked Almond Milk (Page 43) Recipe does not include carrots. Summer Issue: Kale Bulgur Croquettes (Page 17) Miso, broth, and yellow pepper should be added while bulgur cooks.
WHOLE IS FOR WHOLESALE! We want to make it really easy for everyone to have Naked Food Magazine at their store, cafe, restaurant, juice bar, or wellness center. With a small minimum of 30 copies, (yes, only 30 copies!), now everyone can have a piece of Naked Food! Help@NakedFoodMagazine.com
OUR COVER Fall 2015
Naked Food Magazine
Naked Food Magazine
7
NAKED HEALING
8
Naked Food Magazine
QUADRUPLING
BREAST CANCER
SURVIVAL BY MICHAEL GREGER, MD
Previously they famously reported that simple changes, five or more servings of fruits and veggies a day and just walking 30 minutes a day six days a week, were associated with a significant survival advantage, cutting the risk of death nearly in half. Note: it was fruits and veggies and exercise. You can see the proportion of women with breast cancer surviving nine years in the study if they had low fruit and vegetable consumption and low physical activity, compared to those high in one and low in the other, compared to the survival curve of those high in both. It worked just as well in women with estrogen receptor negative tumors, which normally have twice the mortality, unless women eat those few fruits and veggies and take a few strolls. Imagine, for a second, you or a loved one has just been diagnosed with breast cancer. Imag-
Half a million Americans are expected to die
ine sitting in that chair, in the doctor’s office, as
this year from cancer, equal to five jumbo jets
your doctor gives you the news. The doctor says,
crashing every day. The number of Americans
"There’s a new experimental treatment that can
who die from cancer each year is more than
cut your chances of dying in the next few years
all those who have died in all U.S. wars com-
from 16 percent down to just 4 percent." To qua-
bined. And this happens every single year. After
druple their survival rate, many women would
a cancer diagnosis people tend to clean up their
re-mortgage their homes to fly to some quack
diets. About a third to a half of breast cancer
clinic in Mexico and would lose all their hair to
patients,
for example, make healthy dietary
chemo, but most, apparently, couldn’t stand
changes following diagnosis, such as increasing
the thought of eating broccoli. The Women’s
fruit and vegetable consumption and decreasing
Healthy Eating and Living Study found that
meat, fat, and sugar intakes. Does it actually help
while fruits and vegetables in general may
that late in the game? Well, the Women’s Healthy
be good, cruciferous vegetables may be better.
Eating and Living Study was undertaken in a few
For women on tamoxifen, for example, women
thousand breast cancer survivors to determine
who consumed one of their five daily servings
if a plant-based, low-fat, high-fiber diet could
of fruits and veggies as broccoli, cauliflower,
influence breast cancer recurrence rates and
collards, cabbage, or kale had their risk of cancer
survival.
recurrence cut in half. Naked Food Magazine
9
NAKED HEALING The Role of Cholesterol.
There is not a lot of money to
had more than double the risk
Cholesterol is a major compo-
make on pumpkin seeds, so
of both major types of breast
nent of “lipid rafts.” Compared
researchers looked to choles-
cancer: invasive ductal carci-
to their normal counterparts,
terol-lowering
drugs.
noma and invasive lobular car-
cancer cells have higher levels
Some short-term studies have
cinoma. Recent studies in Fin-
of these cholesterol-rich lipid
shown that women on statins
land and the UK suggest statin
rafts in their plasma membrane,
had decreased breast cancer
use may improve survival once
which may be important for
risk, some showed increased
women do get breast cancer.
cancer cell survival and may
risk, and most showed no asso-
serve in human cancer devel-
ciation. These were all relatively
The
opment in terms of tumor mi-
short-term studies. “Long-term”
women is heart disease, not
gration and invasion. Elevated
statin use was defined as most-
breast cancer, so we still do
levels of cholesterol-rich lipid
ly just three to five years, but
need to bring down cholesterol
rafts have been found in breast
breast cancer can take decades
levels. Might there be a way to
cancer cells, and the hypothesis
to grow. The one study that
get the benefits of cholesterol
is that reducing blood cholester-
looked at ten or more years
reduction without the risks?
ol levels “may disrupt lipid raft
of statin use only included 62
Plant-based diets have been
formation and thereby inhibit
cases.
shown to lower LDL-cholesterol
statin
one
killer
of
by over 30%, within just a cou-
breast cancer development.” This suggests cholesterol tar-
Given the increase in statin use
ple weeks, equivalent to most
geting may be used as a cancer
over the past few decades, and
of the standard cholesterol low-
therapy.
the fact that they’re commonly
ering statin drugs and without
prescribed to be taken every
any breast cancer risk. As far as
Controlled laboratory experi-
day for the rest of women’s
drugs go, statins are remarkably
ments have shown that phy-
lives, the studies published to
safe, but they can still present
tosterols in seeds and nuts at
date only had limited ability to
rare but serious side effects in
dietary relevant levels appear
evaluate the impact of long
both men and women.
to inhibit the growth of several
durations of use. We better
types of tumor cells including
figure this out: about one in
How can we lower cholesterol
breast cancer cells, in both es-
four women over 45 in this
without drugs? It’s purely a
trogen-receptor negative and
country are on these drugs.
question of diet. We can lower our cholesterol by lowering
estrogen-receptor positive can-
10
number
cer. The therapeutic implica-
Finally, a study in 2013 includ-
our intake of three things: Trans
tions are that “plant-based diets
ing thousands of breast cancer
fat, saturated fat, and choles-
rich in phytosterols may offer
cases showed that long term
terol.
protection against the develop-
statin
taking
of zero. Where are trans fats
ment of breast cancer.”
statins for ten years or more—
found? In meat and dairy.
Naked Food Magazine
users—women
Tolerable upper intake
women who consumed one of their five daily servings of fruits and veggies as broccoli, cauliflower, collards, cabbage, or kale had their risk of cancer recurrence cut in half. There are also some foods particularly adept at lowering cholesterol levels: nuts, dried apples, dates, figs, and prunes.
Naked Food Magazine
11
NAKED HEALING Where is cholesterol found?
had a 29% lower risk of dying
a process called methylation.
Predominantly eggs. There are
from breast cancer and a 36%
The gene is fine, but cancer
also some foods particularly
lower risk of cancer recurrence.
found a way to turn it off, or at
adept at lowering cholesterol
A fourth study was since pub-
least turn it down, potentially
levels: Nuts, dried apples, dates,
lished, and it showed the same
facilitating
figs, and prunes.
results. Soy food intake is as-
spread of the tumor. That’s
sociated with longer survival
where soy may come in. Maybe
The Role of Soy.
and lower recurrence among
the reason soy intake is associ-
Why do people who eat le-
breast cancer patients with an
ated with increased survival and
gumes—beans, chickpeas, split
average intake of soy phytonu-
decreased cancer recurrence
peas, and lentils live longer?
trients above 17 mg/day, which
is because the phytonutrients
Men and women who eat le-
is about what was found in a
in soy turn back the BRCA pro-
gumes tend to be lighter, have
cup of soymilk. The mortality of
tection, removing the methyl
a slimmer waist, lower blood
breast cancer may be able to be
straightjacket the tumor tried
pressure, lower blood sugars,
reduced by as much as 38%.
to place on it. Researchers re-
metastatic
sults suggest that treatment
lower cholesterol, lower triglycerides, better kidney func-
How does soy decrease cancer
with soy phytonutrients might
tion, and so no surprise may live
risk and improve survival? Soy
reverse
longer, but, interestingly, bean
may actually help turn back on
tion and restore the expression
intake was a better protectant
BRCA genes. BRCA is a so-called
of the tumor suppressor genes
against mortality in women
caretaker,
cancer-suppressing
BRCA1 and BRCA2. It may help
than men. Researchers think
gene responsible for DNA re-
with other breast cancer genes
this may be because cancer was
pair. Mutations in this gene can
as well; therefore, women at in-
the leading killer of women, es-
cause a rare form of hereditary
creased genetic risk of breast
pecially breast cancer. We know
breast cancer, popularized by
cancer may especially benefit
that breast cancer survivors
Angelina Jolie’s public decision
from high soy intake.
who eat soy foods, for example,
to undergo a preventive double
have a significantly lower likeli-
mastectomy, but only about 5%
A founding member of the
hood of the cancer recurrence.
of breast cancers run in families.
American College of Lifestyle
Eating soy foods appears to
In reality, 95% of breast cancer
Medicine,
protect
victims have fully functional
MD, is a physician, author, and
BRCA genes, so the question
speaker on nutrition, food safe-
is, if their DNA repair mecha-
ty, and public health issues. He
A 2012 review looked at the
nisms are intact, how did breast
is the Director of Public Health
three prospective human stud-
cancer form, grow, and spread?
and Animal Agriculture at The
ies done to date and found that
It does it by suppressing the
Humane Society of the United
women who ate the most soy
expression of the gene through
States. Visit NutritionFacts.org.
against
the
cancer
coming back.
12
the
Naked Food Magazine
DNA
hypermethyla-
Michael
Greger,
NAKED KITCHEN
Rice, Bean, & Pistachio Croquettes Yield: Makes 12-16 croquettes. Recipe by the Naked Food Chefs. Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal
INGREDIENTS • ½ organic onion • 4 cloves garlic • ½ cup broth • 1 cup brown rice • 1 sprig fresh cilantro, minced • 1 Tbsp. non-GMO miso paste • ½ tsp. turmeric • 1 tsp. tamari or shoyu • 1 cup cooked beans (red, pinto, kidney, black, or white), rinsed and dried • 1 cup pistachios or Brazil nuts • 2 tsp. nutritional yeast METHOD In a food processor, chop pistachios or Brazil nuts. Pour into a small container. Add nutritional yeast, mix, and set aside. In the food processor chop onion, and garlic and add to a frying pan* with ½ cup broth. Sautè until golden brown. Bring rice, water, miso, cilantro, and turmeric to a boil. (For long-grain brown rice, use 1 ¼ cups water to 1 cup rice. For short-grain brown rice, use 1½ cups of water). Cover and reduce to a slow, steady simmer for 30 minutes. Let the cooked rice sit for 10 minutes, covered, to absorb maximum moisture; then remove the lid, and fluff the grains with a fork. Pour rice into a large bowl and add cooked beans. Add tamari and pepper and smash all ingredients into an even mix. Scoop a tablespoon of mixture and make it into a 1” spheres. Pour pistachio mix over a parchment sheet, tray, or plate and roll each sphere over until it is covered on the mix. *A wide, shallow pan with a tight-fitting lid ensures evenly cooked grains.
Naked Food Magazine
13
NAKED LIFESTYLE NAKED KITCHEN
Maple Tofu Steak Towers Yield: 4 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal
INGREDIENTS
water as possible without disturbing the shape of the
For the steaks
tofu.
• • •
24-30 oz firm/extra firm, non-GMO tofu (2 standard sized packages) Cooking wine or filtered water Any raw shredded or chopped vegetable or fruit such as carrots, cabbage, zucchini, pineapple, orange, tangerine, mango, or a mix.
In a food processor, mix the marinade ingredients until dates are chopped and liquid is thick and creamy. Pour into a resealable bag or shallow glass container and toss each tofu steak in the liquid. Allow the tofu to marinate for at least a few hours or overnight.
For the marinade: • • • • • • •
4 Tbsp. tamari or shoyu sauce 6 pitted dates or 3 Tbsp. 100% pure maple syrup Juice of 1 organic orange + pinch of orange zest 1 organic orange ½ cup filtered water or vegetable broth 1 sprig of rosemary 1 Tbsp. nutritional yeast
•
Dash of ground pepper
Remove rosemary sprig before cooking tofu. In a nonstick saucepan, sauté tofu and add 1-2 teaspoons of water or cooking wine. After a couple of minutes, flip tofu and add 1 or 2 tablespoons of left over marinade. Continue cooking until all the liquid has been absorbed and crispy edges are forming. Flip tofu. If desired, add an extra drizzle of maple syrup for sweeter edges. Add a dash of pepper. Remove from
14
METHOD
pan and form towers by placing 2 pieces of tofu at a
Drain tofu and pat dry with a paper towel. Slice into
time on a serving dish. Add another 4 pieces of tofu
thick steaks and pat dry again. Squeeze out as much
and squeeze a bit of fresh orange juice on top.
Naked Food Magazine
Naked Food Magazine
15
NAKED WISDOM
16
Naked Food Magazine
JUST TO BE SAFE...
DON'T TAKE VITAMINS BY JOHN MCDOUGALL, MD
No one loves me more than my mother; even though there were times during my childhood when I thought she was trying to poison me. Could the chemical aftertaste, belching, and nausea I experienced following the One-a-Day multivitamin capsule she forced me to take along with my orange juice at breakfast have been a warning? She told me vitamins tasted bad, like medicine, so that if a little child found them he or she wouldn’t mistake these pills for candy.
By this time in history, medical achievements included the cure of deadly vitamin deficiency diseases, such as scurvy, beriberi, and pellagra. People reasoned, if a few vitamins can cure these ravagers of health, then maybe the answers to cancer or heart disease will be found in supplements too. Why not? This was during the atomic bomb era following WWII when people believed that science would someday soon find the answer to all things important.
Naked Food Magazine
17
NAKED WISDOM Nearly forty percent of the US population takes
creations, and to make big fat profits, scientists
supplements,
spending
and entrepreneurs have developed thousands
hundreds of dollars a month. Based on what
of products based on isolated concentrated
objective evidence? How many friends and
nutrients. The enterprise begins by finding a
relatives have suffered from illnesses caused
pharmacologically active ingredient in a com-
by a vitamin deficiency, such as scurvy from
mon food. Through science and manufacturing
vitamin C deficiency, beriberi from insufficient
technology this substance is purified, then
vitamin B1, or pellagra from a lack of niacin?
replicated into large quantities, and sold to the
How about protein or essential fatty acid
customer as a “potent, but natural remedy.”
with
many
people
deficiencies? The truth is none. Now, turn that vision 180 degrees. I’ll ask the opposite question:
Familiar examples of such concentrates include
how many of friends and relatives have diseases
isolates of soy and whey proteins, omega-3 fish
caused by nutritional excesses—from consum-
and flaxseed oils, and vitamins and minerals.
ing too much cholesterol, fat, sodium, protein
These magic bullets are delivered to the
and/or far too many calories? The answer is
consumer in the form of pills, powders, liquids,
most of them.
nutrition bars, “health” drinks, and fortified foods. They are supposed to offset the effects
Health problems from excesses cannot be
of destructive habits and fix the customers’
corrected
for
bad health, naturally (i.e., with no side effects)
deficiencies. Have you ever known a person
and almost effortlessly. High profits, and the
who has lost 100 pounds by taking supplements
satisfaction of consumers’ desires for quick fixes
or cured their arthritis, hypertension, colitis,
guarantee healthy businesses based on selling
or type-2 diabetes through vitamin and min-
various concentrates.
with
treatments
useful
eral therapies? I bet you haven’t and neither have I. Every day I have contact with someone, in person or by e-mail, who has achieved such
Vitamins are organic compounds that cannot be
benefits by changing their diet and going for a
synthesized by the human body and therefore
daily walk out in the sunshine. Thus, there is no
must be eaten in order for us to remain healthy and
“bang for the buck” in believing in supplements.
prevent serious illnesses. Plants synthesize 11 of the
They simply don’t work for the problems that
13 known vitamins. Vitamin D is actually not a
currently plague people. Doctors who prescribe
vitamin, but a hormone manufactured by the body
supplements are practicing “faith-based medi-
with the action of sunlight on the skin. Bacteria
cine.” They must believe because there is no
make the only non-plant-derived vitamin, which is
good evidence supporting their actions—no
B12. Plants are also the source for minerals, all of
valid research to guide them and no patient
which originate in the ground and enter into living
results to reward them.
systems through the roots of plants. Plant parts (starches, vegetables, and fruits) are the proper
18
SUPPLEMENTS ARE NOT FOOD
packages for delivering these, and many more,
In an effort to improve on Mother Nature’s
essential nutrients to the body.
Naked Food Magazine
THE WHOLE IS MUCH GREATER THAN THE PARTS
followed
Place an assortment of fruit on the table in
understand the orchestrations that take place
front of you. Can you identify the yellow
between our foods and our bodies. But they
banana? Are you having any trouble picking out
do recognize that perfect harmony exists.
by
disease.
Scientists
barely
the orange? Are you calling the small, oblong round green objects grapes? Notice that you
SUPPLEMENTS MAKE PEOPLE SICK
have no difficulty distinguishing between and
People believe in supplements, even though
properly naming each and every fruit. This is
the preponderance of scientific evidence con-
because their precise and perfect molecular
demns
architecture
ents. Most carefully studied are the effects of
results
in
a
distinct
easily
taking
isolated
concentrated
identifiable form for each and every fruit (and
beta-carotene,
vegetable).
and folic acid. Randomized controlled trials involving
more
vitamin than
E
nutri-
a
(alpha-tocopherol), hundred
thousand
Tens of thousands of proteins, fats, carbohy-
subjects have proven that taking these and
drates, fibers, vitamins, minerals and other
other supplements increase a person’s risk of
phyto (plant)-chemicals are present in proper
heart disease, cancers, and premature death.
amounts, kinds, and physical positions within each food. If not for the exact correctness then
Damage to the kidneys in diabetics and an
you would not have a green kiwi fruit.
increase in the severity of respiratory infections have also been shown. Vitamin supplement
Good nutrition begins as the whole food is
manufacturers, stores selling vitamins, medi-
chewed into smaller parts and swallowed. The
cal doctors, and dietitians should act responsibly
masticated parts still contain all of the basic
and warn consumers about the serious health
components and most of the same physical
hazards from these highly profitable potions.1
relationships as the original whole food. After
For the same reasons, fortification of our food
more digestion, these food parts enter the
supply (cereals and flours) with folic acid and
blood stream and are carried to the body’s 10
other nutrients should be stopped. 2
trillion
cells.
This
blood-borne
mixture
of
membranes
published in 2008 concluded, “Beta-carotene,
the
inner
cellular
fluid
respected
Reviews
Two
into
highly
Cochrane
nutrients actively passes through the cells’
vitamin A, and vitamin E given singly or
(cytoplasm).
combined with other antioxidant supplements Here
this
vital
balance
vides
the
raw
materials
of
pro-
significantly increase mortality (death).”3,4 There
cellular
is no higher authority than a report from the
nutrients
for
the
machinery to run properly. If too few or too
Cochrane Collaboration.
many of any of the components of the digestcell then imbalances occur, resulting in less
SUPPLEMENTS KILL BY CAUSING METABOLIC IMBALANCES
than optimal function at the cellular level,
Three decades ago it was well established that
ed and assimilated food are present within the
Naked Food Magazine
19
NAKED WISDOM people who consume more beta-carotene in
vitamin supplementation, then there is an
their diets are less likely to develop many kinds
overwhelming competition for the carotenoid
of cancer, including lung cancer.
receptor
5,6
Following
sites.9
The
other
50
functional
this observation, a hypothesis was developed
carotenoids are displaced by the beta-carotene
that a single nutrient, beta-carotene, was the
from their cellular connections, creating deadly
key to cancer prevention. Two well-designed
nutritional imbalances.
trials published in 1994 and 1996 compared the effects of taking beta-carotene supplements
Consider this analogy: A person drives from
to a placebo for people at high risk for
home to work. After entering the building, the
developing lung cancer (smokers and those
typical employee begins the day by walking
exposed to asbestos).
around and greeting fellow workers, stopping
7,8
by the water cooler to catch up on some daily Unexpectedly, in these two investigations more
gossip. So far nothing productive for the
cancers were found in those people taking the
company has been accomplished. Finally, the
beta-carotene pills. However, these findings did
worker sits at his or her designated workstation,
not invalidate the original observation: People
say a desk with a computer and a telephone,
who eat more fruits and vegetable have a
and becomes productive. At this place of
lower risk of cancer. Beta-carotene is only
business there are many workstations and many
found in plants, thus serves as a marker for the
workers
quantity of fruits and vegetables consumed.
secretaries,
What is true is that a diet high in plant foods
collectively and interactively make the compa-
protects against cancer. The same effect does
ny run productively and profitably. This would
not carry over to consuming single nutrients,
all change if one day the boss decided to hire a
like beta-carotene. A pill is not a plant.
hundred extra accountants without any real
with
different
designers,
talents—accountants, managers,
etc.—who
need for their services, and to make matters Beta-carotene is one of about 50 similar naturally
worse, without adding any new workstations.
occurring active substances in our diet classi-
The result would be chaos and soon bankruptcy
fied as carotenoids. They are all especially abun-
from the disharmony created in the organization.
dant in yellow and orange fruits and vegetables. After nutrients enter cells they float around in
SAVE YOUR MONEY AND YOUR HEALTH
the cell’s fluids (cytoplasm) until they attach
In the mid-nineties I was the host of a Sunday
themselves to the cellular machinery through a
evening radio talk show called “To Your Health.”
specific receptor, like a key fits into a lock. Beta-
My two-hour broadcast was carried by the
carotene and all of the other biologically
largest radio stations in the biggest cities, such
active carotenoids must attach to these specific
as Los Angeles (KABC), San Diego (KSDO),
carotenoid receptors before they can function.
Sacramento (KSTE), and San Francisco (KNBR), all over the west coast and was heard by millions
20
When a cell is flooded with one kind of
of people. I received over 2,000 phone calls
carotenoid, in this case beta-carotene after
each evening on average, of course, only a
Naked Food Magazine
fraction of those callers could
1996. Money talks, even on talk
national best-selling books, host
be answered.
radio, but that does not change
of the nationally syndicated tele-
the truth.
vision show McDougall M.D., and
The
show’s
sponsors
were
medical director of the 10-day,
mostly natural food stores and
Whether you are scientifically
their top revenue streams came
minded and believe in the per-
from the supplement aisles.
fection created by 400 million
During my monologue at the
years of evolution, or devoutly
beginning of each show I would
religious and believe in the
discuss the newest scientific
perfection of a Divine Creator,
research. I tried to balance
or both, you must believe that
“negative” articles, such as,
the world we live in is inher-
vitamin A (Retinol) causes a 1 in
ently correct. The trillions of in-
57 chance of birth defects when
teractions that occur between
taken by a pregnant woman
flora, fauna, and Mother Earth
and increases hip fractures in
are purposeful and harmoni-
elderly adults, with “positive”
ous. You have also observed
ones, for example, folic acid
that humans’ interference with
supplementation taken before
Nature’s mysterious workings
pregnancy reduces the risk of
usually results in unintended
serious birth defects.10-13
catastrophes.
However, I wasn’t balanced
Failure to follow the natural
enough for one group of “vita-
plant-based diet for humans
min activists” from Los Angeles
is the reason more than a bil-
who edited together excerpts of
lion people are overweight and
my anti-supplement messages
sick today. Trying to fix mod-
into a tape played for my spon-
ern day health problems with
sors each Monday morning.
supplements adds to the injury
Fortunately, I weathered these
at great financial costs. Sales of
attacks and survived for three
dietary
years on this large network. In
Consumers were $25.2 billion
time, the really big sponsors of
in 2008.14 Scientific facts and
these powerful radio stations
reasoning call for the blind and
took a listen to my anti-meat,
misguided faith in supplements
anti–dairy, and anti-pharmaceu-
to stop.
supplements
to
US
tical messages. In spite of my popularity I lost all of my shows
John McDougall, MD is a board-
over a three-week period in
certified internist, author of 11
live-in McDougall Program. Visit www.drmcdougall.com 1. Miller ER 3rd, Guallar E. Vitamin E supplementation: what's the harm in that? Clin Trials. 2009 Feb;6(1):47-9. 2. Hubner RA, Houlston RD, Muir KR. Should folic acid fortification be mandatory? No. BMJ. 2007 Jun 16;334(7606):1253. 3. Bjelakovic G, Nikolova D, Simonetti RG, Gluud C. Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database Syst Rev. 2008 Apr 16;(2):CD007176. 4. Bjelakovic G, Nikolova D, Simonetti RG, Gluud C. Antioxidant supplements for preventing gastrointestinal cancers. Cochrane Database Syst Rev. 2008 Jul 16;(3):CD004183. 5. Peto R, Doll R, Buckley JD, Sporn MB. Can dietary beta-carotene materially reduce human cancer rates?Nature. 1981 Mar 19;290(5803):201-8. 6. Bjelke E. Dietary vitamin A and human lung cancer. Int J Cancer. 1975 Apr 15;15(4):561-5 7. The effect of vitamin E and beta carotene on the incidence of lung cancer and other cancers in male smokers. The AlphaTocopherol, Beta Carotene Cancer Prevention Study Group. N Engl J Med. 1994 Apr 14;330(15):1029-35. 8. Omenn GS, Goodman GE, Thornquist MD, Balmes J, Cullen MR, Glass A, Keogh JP, Meyskens FL, Valanis B, Williams JH, Barnhart S, Hammar S. Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease. N Engl J Med. 1996 May 2;334(18):1150-5. 9. Pietrzik K. Antioxidant vitamins, cancer, and cardiovascular disease. N Engl J Med. 1996 Oct 3;335(14):1065-6; 10. Dolk HM. Dietary vitamin A and teratogenic risk: European Teratology Society discussion paper. Eur J Obstet Gynecol Reprod Biol. 1999 Mar;83(1):31-6. 11. Rothman KJ. Teratogenicity of high vitamin A intake. N Engl J Med. 1995 Nov 23;333(21):1369-73. 12. Michaelsson K. Serum retinol levels and the risk of fracture. N Engl J Med. 2003 Jan 23;348(4):287-94. 13. Blencowe H, Cousens S, Modell B, Lawn J. Folic acid to reduce neonatal mortality from neural tube disorders. Int J Epidemiol. 2010 Apr;39 Suppl 1:i110-21. 14. ht tp: //w w w. npicenter.co m a n m / te m p l a te s /n e w s ATe m p. aspx?articleid=25335&zoneid=2
Naked Food Magazine
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NAKED KITCHEN
Roasted Chestnut, Carrot, & Turmeric Bisque Yield: 4-6 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal
22
Naked Food Magazine
INGREDIENTS • 3 organic carrots, peeled and chopped • 1 organic leek, sliced • 3 cloves garlic • 1 ½ tsp. turmeric, grated or powdered • 1 tsp. smoked paprika • 1 cup roasted chestnuts or chestnut puree • 1 tsp. fresh thyme plus extra for sprinkling • 5 cups vegetable broth • 2 cups soy, rice, oat, or almond milk • Pinch of pepper to taste METHOD Preheat the oven to 400°. Make an ‘X’ shape cut into the chestnuts with a small serrated knife, making sure to slice deep enough past the shell. Place on a baking tray and roast in the oven for 15-20 mins. The ‘x’ in the chestnuts should start to open and peel back slightly. Let cool slightly, peel the shells off and chop roughly. In a food processor or high-powered blender, add chopped carrots, chestnuts, and nondairy milk. Blend until smooth and creamy. Set aside. In a large non-stick pot add leeks and garlic and cook on medium heat for 10 minutes. Cook until fragrant and the leeks have softened. Add the carrot-chestnut blend, thyme, paprika, turmeric, and vegetable stock and cook for 25-30 minutes in medium heat, or until soup is creamy. Serve and sprinkle with pepper and thyme.
Naked Food Magazine
23
NAKED FOOD
BY CHEF DEL SROUFE
celebration.
tries (gluten development is great in sandwich
Family, good friends, and good food are what
bread, but not so much in cookies), is relatively
we all look forward to. Unfortunately, we also
inexpensive compared to the commercial fat
have to look forward to some very unhealthful
replacers on the market, and adds a little fruit
food. I get emails every year from people trying
to a diet that can often be lacking in it. When
to eat healthfully but wanting advice about a
using applesauce to replace oil or butter, use
specific ingredient, or a recipe, and how to
a 1:1 ratio.
The
holidays
are
a
time
for
improve it nutritionally. Here are some of the most often asked-about ingredients and how they are used in nutritious holiday recipes.
Instead of COW Milk: Plant Milk Lose the cow’s milk and go for heart-healthy plant milk. Plant milks taste better than their
Instead of Turkey: Acorn Squash
unhealthful dairy counterparts, and can be
Skip the turkey. If you want to
substituted one for one in any recipe calling
stuff something, stuff an acorn
for milk, without all the cholesterol and that
squash. Acorn squash is in sea-
disease promoting dairy protein. There are
son just in time for the holidays.
many varieties to choose from such as soy, rice,
It makes a beautiful presenta-
oat,
tion and each person gets his/her own half of
unsweetened versions and those made without
a squash. Stuff it with a healthful version of
added oil.
cashew,
almond,
and
hemp.
Choose
your Grandma’s favorite stuffing recipe, or try my favorite stuffing recipe with wild rice, dried cranberries, toasted pecans, and sage.
Instead of Mayonnaise: Silken Tofu When you are ready to make your favorite dip for the holiday, swap out the traditional sour
24
Instead of Oil Or Butter: Applesauce
cream or mayonnaise with silken tofu. I use it
Applesauce is my absolute fat
to make everything from spinach artichoke dip
replacer
adds
to ranch dressing, with delicious results. Silken
moisture to any recipe, has a
tofu takes on the flavor of whatever you season
natural pectin that inhibits the
it with, making it a versatile creamy addition
development of gluten in pas-
to the holiday menu.
in
baking.
Naked Food Magazine
It
If you are sensitive to soy, or
is made from soft winter wheat
you had to go to a natural
trying to limit your use of it,
and has a more delicate fla-
foods grocery store to find it,
try my Cauliflower Puree. Add
vor and texture, desirable in
but
well-cooked cauliflower to a
desserts. In recipes calling for
cers now carry this easy to use
blender with as much water,
white rice, use brown rice or
condiment.
or unsweetened plant milk, as
wild rice in its place. Make sure
needed, to make a smooth and
to look at cooking times for
creamy consistency. The cauli-
whatever grain you use.
flower, like the silken tofu, takes on the flavor of whatever you use to season it.
Instead of Eggs: Flax Seeds
many
mainstream
gro-
Instead of Chicken or Beef Stock: Vegetable Stock At least half of the dishes on my Grandma’s holiday table
Eggs are every-
use chicken stock, but a well-
where on the
made vegetable stock will work
holiday table, in
in all of those dishes without
desserts, stuff-
the added fat. Whether you
Medjool dates,
ing, and sauces. Whether you
make it yourself, or buy many
often
referred
use commercial egg replacers
of the store bought versions
to as nature’s
or homemade versions like flax
on the market, you’ll go a long
candy, are sweet like sugar, but
seeds, you can’t go wrong. Mix
way to make the holiday table
free of processed sugar. I use
1 tablespoon of flax seed and
healthier using this understated
them to make a date puree that
1-2 tablespoons water to replace
kitchen essential.
I add to baked goods. Dates
1 egg. Unsweetened applesauce,
have a pronounced flavor so
a good fat replacer (as shown
they may overwhelm delicately-
before) is also a good egg
flavored desserts. To make date
replacer, with three tablespoons
Chef Del Sroufe
puree, add 1 cup of Medjool
of applesauce equal to 1 egg.
is a member of
Instead of Sugar: Medjool Dates
The Wellness Fo-
dates to a blender with ½ - 1 cup of water.
Instead of Flour: Whole Grains Whole grains are full of fiber, vitamins, and minerals that are removed when processed. You can substitute whole grain flour in any recipe calling or white flour. For baked goods, use whole wheat pastry flour. It
Instead of Cheese: Nutritional Yeast Nutritional yeast is one of my favorite ways to add flavor
rum and the coowner and chef at Wellness
Forum
Foods. After a lifetime of yo-yo dieting, he has lost over 200
to any number of
pounds on a low fat, plant-based
dishes. It makes a great mock
diet. Sroufe is the author of The
cheese sauce, but is also a great
China Study Quick and Easy
way to add flavor to homemade
Cookbook, Better Than Vegan
soup stock, as a topping for
and the bestseller, Forks Over
pizza, or even as a topping
Knives, The Cookbook. Visit
for popcorn. It used to be
ChefDelSroufe.com Naked Food Magazine
25
NAKED KITCHEN
Holiday Stuffed Acorn Squash Yield: Serves 2 as a meal. Recipe developed by the Naked Food Chefs. Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal
26
Naked Food Magazine
INGREDIENTS •
1 acorn squash
•
Pepper to taste
•
2 tsp. nutritional yeast
•
½ tsp. oregano
•
1 cup quinoa
•
1 organic yellow or white onion, chopped
•
2 cloves garlic, chopped
•
1 cup mushrooms of your choice, chopped
•
1 cup cooked chickpeas
•
1 cup vegetable broth
•
1/2 cup chopped fresh parsley
•
1/2 cup walnuts or pine nuts, pumpkin, or sunflower seeds
•
4 tsp. tamari, divided
•
½ turmeric powder
•
A sprinkle of cayenne (optional)
METHOD Pre-heat oven to 400 degrees. Slice acorn squash in half length-wise, and scoop out the seeds. With a sharp knife, poke the squash pulp in different places. Brush 1 tsp. of tamari in each half, and add pepper, nutritional yeast, and oregano over the open halves. Insert into the oven and bake for 45 minutes. Cook quinoa and follow the package instructions. Add onions, garlic, mushrooms, and chickpeas to a pan with the broth and tamari, turmeric and cayenne
(optional).
Cook
until
onions
are
translucent and all ingredients are slightly brown. Add cooked quinoa to onion mixture and mix thoroughly. Remove from heat and put into a large bowl. Add parsley and nuts and stir well. After 45 minutes of baking, remove the squash from the oven and stuff with the quinoa mix. Cook another 15 minutes with stuffing inside or until squash is very soft when pierced with a fork, and a little golden brown around the edges. Top with extra walnuts and parsley. Chef’s Note: Use small acorn squash for a larger number of servings.
Naked Food Magazine
27
NAKED LIFESTYLE
28
Naked Food Magazine
THE WARNING SIGNS OF
CLOGGED ARTERIES BY NEAL BARNARD, MD
By the time many people reach their 20s, blockages that disrupt the flow of blood already exist within their arteries. Responsible for
carrying
oxygen-rich
blood
and
life-
sustaining nutrients from the heart to the rest of the body, healthy arteries are essential for maintaining a healthy body. When particles of cholesterol, fat, and other cells build up in arteries—thanks mostly to a Western diet loaded with meat, dairy products, and eggs—they create fatty streaks and eventually form plaques that obstruct blood flow. Naked Food Magazine
29
NAKED LIFESTYLE
I
n coronary artery disease—the most common
could prevent a million heart attacks or strokes
type of cardiovascular disease and leading
over the next 20 years.
killer in the United States—these blockages affect the arteries leading to the heart, causing
Stroke.
chest pain and often resulting in heart attack;
When
but blockages do not only affect the arteries in
leading to the brain, the path for blood flow
the chest. Atherosclerosis, or the thickening of
narrows, depriving portions of the brain of
arteries, can strike any artery in the system,
oxygenated blood. Without oxygen, brain cells
leading to different symptoms throughout the
begin to die in what is known as a thrombotic
body that can serve as early warning signs for
stroke. Since arterial blockages in one area can
cardiovascular disease. While different people
indicate systemic damage, medications that treat
experience symptoms differently, let’s take a
isolated symptoms may not be the most effec-
look at three common ways clogged arteries can
tive way to treat the underlying problem. Studies
manifest throughout the body.
show that the most powerful prescription may
plaque
accumulates
in
the
arteries
not lie in the pill bottle, but rather on our plates. Lower back pain.
Consuming a plant-based diet free of choles-
The arteries leading to the lower back are among
terol and low in fat has been proven to reverse
the first in the body to accumulate plaque and
arterial blockages and improve blood flow.
show signs of blockage. In fact, 10 percent of
30
Americans
already
experience
advanced
Cholesterol and Heart Disease.
blockages in these arteries by age 20. Reduced
Nearly 2,200 Americans die of cardiovascular
blood flow to the back can weaken the disks
disease daily, with an average of one death
that cushion the vertebrae and lead to pain-
occurring every 40 seconds. An estimated 7.1
ful
million Americans have experienced a heart
herniated
disks
and
pinched
nerves.
And according to studies, people who suf-
attack
fer
most
survive a heart attack often go on to have
common form of pain in the United States, are
another. More than 7 percent of Americans have
far more likely to have clogged lumbar arter-
some type of cardiovascular disease, and one
ies compared to those who do not experience
out of every six deaths in the United States is due
back pain.
to coronary heart disease alone.1
Erectile Dysfunction.
Cholesterol.
In many cases, erectile dysfunction is an early
Cholesterol is not the same as fat. If you had a bit
warning sign for clogged arteries. When blood
of cholesterol on the end of your finger, it would
flow to the penis is reduced, sexual dysfunc-
look like wax. The liver manufactures choles-
tion results. A recent study found that screening
terol and sends it out to other parts of the body
men with erectile dysfunction for heart disease
for the production of hormones and cell mem-
from
chronic
Naked Food Magazine
back
pain,
the
during
their
lifetimes.
Those
who
branes. Based on the results of the Framing-
hand, average only about 2.8 to 1.3. Smoking and
ham Heart Study and other research, the ideal
obesity lower HDL; however, vigorous exercise
cholesterol level is below 150 mg/dl. At that
and foods rich in vitamin C may increase it.4
point, coronary artery disease is very unlikely. Unfortunately, nearly 107 million Americans
How to Lower Your Cholesterol
have cholesterol levels more than 200 mg/dl,
Decrease Cholesterol Intake.
dangerously close to 225 mg/dl, which is the
Since our bodies make plenty of cholesterol for
average cholesterol level of coronary artery
our needs, we do not need to add any in our
disease victims. 2
diet. Cholesterol is found in all foods that come
1
from animals: red meat, poultry, fish, chicken, According to the 2010 USDA Dietary Guidelines,
eggs, milk, cheese, yogurt, and other dairy
the
products.
federal
government’s
recommended
maximum for dietary cholesterol intake is still as high as 300 mg. Both the American Heart Asso-
Choosing lean cuts of meat is not enough; the
ciation and the National Cholesterol Education
cholesterol is mainly in the lean portion. Many
Program recommend less than 200 mg per day
people are surprised to learn that chicken
for people at risk for cardiovascular disease. 3 The
contains as much cholesterol as beef, 25 mg
amount of cholesterol in one egg exceeds this
per ounce.5 Every 4-ounce serving of beef or
recommended maximum amount.
chicken contains 100 mg of cholesterol. Most shellfish are also very high in cholesterol.
Different Types of Cholesterol. When cholesterol is transported in the blood-
All animal products should be avoided for this
stream, it is packed into low-density lipoproteins
reason. No foods from plants contain cholesterol
(LDL), sometimes called the “bad cholesterol.”
since plants do not have a liver to produce it.
Although LDL is necessary in limited quantities
Every 100 mg of cholesterol in your daily diet
(LDL delivers cholesterol to various parts of
adds roughly five points to your cholesterol
the body), a high LDL cholesterol level can
level, although this varies from person to person.
dramatically increase your risk of a heart attack.
In practical terms, 100 mg of cholesterol is contained in 4 ounces of beef or chicken, half
When doctors measure cholesterol levels, they
an egg, or three cups of milk.
divide the total level by the HDL level. Heart attack risk is minimized by having a lower total
Decrease Fat Intake, Especially Saturated
cholesterol and a higher proportion of HDL
Fats.
cholesterol. The ratio of total cholesterol to HDL
Keeping total fat intake low is an important
should be less than 4 to 1. Unfortunately, the
way to lower cholesterol and reduce the risk
average American male’s ratio is much higher
of other chronic diseases. Animal products,
than that, at 5 to 1. Vegetarians, on the other
including meat and dairy products, as well as Naked Food Magazine
31
NAKED LIFESTYLE fried food and vegetable oils are all loaded with
Saturated fats are easy to spot because they
fat. The food industry reports the fat content
are solid at room temperature, whereas unsatu-
by weight, which allows the water content to
rated fats are liquid. Beef, chicken, and most
throw off the measurements and make these
other
products look healthier than they actually are.
amounts of saturated fat. This is another good
animal
products
contain
substantial
reason to avoid these foods. A few vegetable The most important piece of information to look
oils are also high in saturated fats. These are
for is the percentage of calories from fat. In the
known as tropical oils: palm oil, palm kernel oil,
leanest cuts of beef, about 30 percent of the
and coconut oil. Many packaged foods con-
calories come from fat. Skinless chicken is
tain hydrogenated oils. These are both high in
nearly as high at 23 percent. Even without the
saturated fat and chemically hardened to make
skin, chicken is never truly a low-fat food. Most
them solid at room temperature to increase their
cheeses contain 60 to 80 percent of calories
shelf life. While liquid vegetable oils are much
from fat, and ice creams often contain 45 to 65
better than animal fats and tropical oils, all fats
percent. Butter, margarine, and oils of all types
and oils are natural mixtures of saturated and
typically contain 95 to 100 percent of calories
unsaturated fats. Therefore, none of them will
from fat. Grains, beans, vegetables, and fruits
do your coronary arteries any good, and
have less than 10 percent of their calories coming
consumption should be kept to a minimum.
from fat. Animal products also contain saturated fat, which
Neal Barnard, M.D., is the founder of the
causes the liver to produce more cholesterol.
Physicians Committee for Responsible Medicine
Unsaturated fats do not have this effect.
(PCRM), Adjunct Associate Professor of Medicine at the George Washington University School of Medicine and Health Sciences, a Life Member of
Percentages of saturated fat in different kinds of fat
the American Medical Association, and a member of the American Diabetes Association. References 1. American Heart Association. Heart Disease and Stroke Statistics – 2005 Update. Dallas, Texas: American Heart Association; 2005 5. Lipid Research Clinics Program. The Lipid Research Clinic's Coronary Primary Prevention Trial Results, II. JAMA. 1984:251(3):365-374. 6. Pennington JAT. Bowes and Church’s Food Values of Portions Commonly Used. New York: Harper and Row, 1989. 8. Carroll KK, Giovannetti PM, Huff MW, Moase O, Roberts DC, Wolfe BM. Hypocholesterolemic effect of substituting soybean protein for animal protein in the diet of healthy young women. Am J Clin Nutr. 1978;31:1312-1321. 9. Swain JF, Rouse IL, Curley CB, Sacks FM. Comparison of the effects of oat bran and low-fiber wheat on serum lipoprotein levels and blood pressure. N Engl J Med. 1990;322(3):147-152.
32
Naked Food Magazine
NAKED KITCHEN
5-Minute Cranberry Relish Yield: Yield: About 3 cups. Recipe Recipe by Chef AJ Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal
INGREDIENTS •
1 (12-ounce) bag fresh cranberries
•
Zest and fruit of 2 large oranges
•
1 cup pitted dates (or more, to taste)
•
2 tablespoons psyllium husk (optional)
METHOD In a food processor fitted with the “S” blade, process all ingredients until the desired chunky texture is reached.
Naked Food Magazine
33
NAKED NAKEDKITCHEN FOOD
HOLIDAY FEAST SMOOTHIES Yield: 2-3 Servings per smoothie. Recipe by the Naked Food Chefs. Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal
1. CELL REGENERATOR: BLUEBERRY, KALE, AND CHIA • 1 handful organic red, purple, or black kale • 1 cup organic blueberries • ½ cup gluten-free rolled oats • 2 Tbsp. chia seeds • 1 Tbsp. lucuma • 1 organic carrot • 1 orange, peeled • 1 cup filtered water • 1 cup filtered ice 2. DIGESTIVE BUILDER: RASPBERRY, SQUASH, AND HEMP • ½ organic yellow squash, chopped • 1 cup fresh organic raspberries • 1 Tbsp. hemp seeds • ½ cup gluten-free rolled oats • ½ organic apple with skin • 1 organic carrot
34
Naked Food Magazine
• • •
1 cup non-dairy milk 1 cup filtered water 1 cup filtered ice
3. LIFE RESTORER: STRAWBERRY, BROCCOLI, AND MINT • 1 cup organic strawberries • 1 handful organic spinach • 5 fresh organic mint leaves • 3 organic broccoli florets • ½ organic cucumber • 1 Tbsp. lucuma • 1 organic orange, peeled • 1 cup filtered water • 1 cup filtered ice METHOD Blend smoothie ingredients in high-powered blender, serve, and drink immediately.
Naked Food Magazine
35
NAKED NAKED TRUTH FOOD
taking
global
warming PERSONALLY BY KATHY FRESTON
The 2006 U.N.'s report on global warming has given us bad news and good news. On the downside, a lot of scary stuff is coming up at breakneck speed. On the upside, there is still time to do something about it—and one thing everyone can do is actually fun and delicious. The
Intergovernmental
Panel
on
Climate
Change, a panel of thousands of the world's top climate scientists, has described the existence of human-caused global warming in its final assessment report as both "unequivocal," and as having "abrupt and irreversible" effects on global climate. Worse still, these effects are coming stronger and faster than expected in the panel's last report in 2007. Alarmingly, some effects that had been predicted to arrive decades from now are already here. The report warns that hundreds of millions of people are threatened with starvation, flooding,
After the tradition of Thanksgiving overindulgence, wouldn't it be nice if there was a good reason other than vanity to start eating healthfully? Some other incentive to get on a better track in the wellness arena? Luckily, the United Nations has given us one.
and weather disasters. Rain-fed crop production will fall by half, a quarter of the world's species will go extinct, and arctic ice will completely disappear during the summer. We will see more deadly heat waves, stronger hurricanes, and island nations completely obliterated from the map by rising sea levels. The good news is...? Fortunately, there's still time to save ourselves but not very much time. The U.N. says point blank: "immediate action is vital." According to the report, there are just a few more years left to avoid the worst effects of global warming. A problem of such scale will require governments, industries, and private citizens to work together to address what many believe to be the greatest challenge of our time.
36
Naked Food Magazine
This cited 2006 report by the United Nations Food and Agriculture Organization, Livestock's Long Shadow, estimates that 18 percent of annual worldwide GHG emissions are attributable to cattle, buffalo, sheep, goats, camels, pigs, and poultry. But recent analysis by Goodland and Anhang finds that livestock and their byproducts actually account for at least 32.6 billion tons of carbon dioxide per year, or 51 percent of annual worldwide GHG emissions.
Naked Food Magazine
37
NAKED TRUTH EATING A PLANT-BASED DIET ISN'T JUST KIND TO ANIMALS AND GOOD FOR OUR HEALTH (AND WAISTLINE!),
Order the vegetarian option whenever dining out at a restaurant, and ask that restaurants expand the vegetarian section on their menus, since it's good for owners of restaurants, hotels, airlines, etc. to know that there is consumer interest for tasty plant-based entrees.
IT IS ALSO THE SINGLE MOST EFFECTIVE THING WE
I'm all for participating in the myriad things
CAN DO TO REDUCE OUR
human-made global warming: writing to a
CARBON FOOTPRINT.
we can do to assist turning back the tide on corporation
about
being
environmentally
responsible, turning off unnecessary lights and keeping the heat or A.C. on "low", voting for the politicians who will lead us into cleaner
As with most solutions, the approach must be varied and come from all angles to really make the kind of quantum difference that is necessary. Here is one of the most powerful ways to add to the momentum of a turnaround: eat a plantbased diet. Give up eating animals and go vegetarian. Seriously. The U.N. report found that a full 18% of global warming emissions come from raising chickens, turkeys, pigs, and other animals for food. That's about 40% more than all the cars, trucks, airplanes, and all other forms of transport combined (13%). It's also more than all the homes and offices in the world put together (8%). So, one of the simplest and most elemental (and most delicious) things people can do to decrease our carbon footprint is to choose a veggie burger over a hamburger, "un-chicken" patties (try Garden Protein, the new and much talked about faux chicken/turkey) over actual chicken, or some grilled portobello mushrooms with marinated tofu (I swear it's really good!).
38
Naked Food Magazine
living, and driving a smaller, more fuel efficient car. On a more fundamental, ongoing level, a huge shift can be made by simply eating differently. Being vegetarian is being green. Eating a plant-based diet isn't just kind to animals and good for our health (and waistline!), it is also the single most effective thing we can do to reduce our carbon footprint. We can each think creatively about how to use our roles in our families, jobs, and social circles, and join as part of the solution to this serious global threat. With so much at stake, it's the least we can do. After all, the U.N. says there's still time if we act now. Surely that's something to be thankful for. Kathy Freston is a bestselling author with a focus on healthy eating and conscious living. She is the New York Times bestselling author of The Lean, Veganist, and Quantum Wellness. A media favorite, Kathy has appeared frequently on national television, including Ellen, The Dr. Oz Show, Charlie Rose, Good Morning America, The Talk, The Martha Stewart Show, Extra and Oprah.
NAKED CREAMED KALE Yield: 1 Dish. Recipe developed by the Naked Food Chefs. Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal
INGREDIENTS
minutes. Drain in a colander and let cool down a bit
•
2 lbs. (1 kg) fresh organic kale, tough ribs removed,
while letting kale drain longer.
Squeeze with a tea
leaves torn, washed
towel and place onto a chopping board. Chop finely
•
1 red onion, peeled and finely chopped
with a knife. Do not use a food processor. Set aside.
•
½ cup low-sodium vegetable broth
•
¼ tsp. freshly grated or powdered nutmeg
In a saucepan, add broth, onion, and nutmeg and sauté
•
1 ½ cups raw cashews, soaked overnight and rinsed
in medium heat, stirring occasionally.
•
2 cups warm water
•
Juice of one lemon
In the meantime add cashews and a little of the water
•
2 Tbsp. organic, non-GMO white miso
into a small food processor. Blend until smooth add-
•
White pepper to taste
ing more water until you have the desired consistency.
•
1-2 Tbsp. nutritional yeast When the onions are translucent add in the kale,
METHOD
cashew cream, lemon juice, miso, and seasoning. Heat
Add 4 cups of water to a large pot and bring to a boil.
over a low heat for five minutes, stirring occasionally.
Add chopped kale, return to a boil and cook for 5
Serve hot.
Naked Food Magazine
39
NAKED SPOTLIGHT
40
Naked Food Magazine
7 reasons to
drink lemon water BY MARGARITA RESTREPO, CPBN
The simplest habits can have a profound impact on your health. Here are seven arguments for adopting lemon water, especially in the morning.
Prevents Kidney Stones. Increased fluid consumption helps prevent dehydration, a common cause of kidney stones, though adding lemon water to your morning ritual helps prevent these painful stones for those deficient in urinary citrate, a form of citric acid.
Prevents Oxidation. Lemons, and all the citrus family fruits, have powerful antioxidant properties. In addition to lemons, try adding a variety of fruits to your daily water. The phytonutrients in whole foods prevent our cells from oxidizing or essentially rusting from the inside out.
damage and repair injury.
Helps You Stay Hydrated. A daily lemon water habit is an easy way to add water into your routine. When your urine comes out almost clear it means you are drinking enough.
Aids Digestion. Stomach acids break down the food in the stomach. The acid in lemons supplements stomach acids, which decline as we age.
Tips: •
• •
Aids Weight Loss.
How much is too much? There is no such thing, but half of a lemon per glass of water will suffice. Does it have to be in the morning? No. Anytime of the day is great. Do I need to drink 8 glasses of it daily? Drink as much water as you can, when you can. Can I include the peel? Absolutely, as long as it is organic. You can also use the lemon zest
Lemon water in the morning helps you to stay full longer. The point is not to skip breakfast, but to add water before or after your first meal not just once but perhaps 20 times a month. Multiply
•
that by 10 years. Your waist will thank you.
Margarita Restrepo, certified in plant-based nutrition, is the founder and editor-in-chief of Naked Food Magazine. She is the author of the Naked Food Cookbook and co-author of the Master Plants Cookbook. Visit NakedFoodMagazine.com
Vitamin C Booster. A half lemon will provide 1/6 of the recommended daily Vitamin C essential to protect from cell
in smoothies, baking, or cooking.
Naked Food Magazine
41
NAKED LIFE When organic food is not available, the next best thing is to wash pesticides as much as possible. Learn to make your own fruit and veggie wash at home on page 53.
42
Naked Food Magazine
WHY ORGANIC? BY BRIAN HETRICH, CNC, ND
Organic food usually (but, not always) costs more than conventional groceries. Is it really worth it to spend the extra money for organic? Of course, my answer is a very predictable and emphatic, “YES!” Allow me to explain three very important reasons why I feel this way.
1. EATING ORGANIC FOOD REDUCES EXPOSURE TO TOXIC CHEMICALS Today’s crops are heavily sprayed with a chemical cocktail of synthesized pesticides, fungicides, herbicides,
and
fertilizers.
Some
of
these
chemicals are highly toxic to humans and have a very long half-life. For example, DDT was banned from use in the USA in 1972, yet this very dangerous pesticide is still showing up today in the placenta of birthing mothers. Girls exposed to DDT before puberty are 5 times more likely to develop breast cancer in middle age, according to the President’s Cancer Panel. This is just one of the 85,000 chemicals we humans have created in the last 150 years that now pollute our environment. Naked Food Magazine
43
NAKED LIFE Crops treated this way become increasingly
ach in 1997 to equal just 1 bowl from 1953! Not
dependent
substances,
only was the spinach deficient in iron, but
which weakens the plant’s natural growth and
other minerals as well. As a consequence, when
defense
organi-
mineral levels are insufficient, the body cannot
cally use only natural methods and products
use the vitamins. The best organic farming
for fertilization, pest control, fungus control,
practices focus on more sustainable growing
and weed suppression that are harmless to
methods such as composting, crop rotation,
humans without the use of any chemically
rock dust, permaculture, and other methods
synthesized pesticides, fungicides, herbicides,
that all help to restore and preserve the
or fertilizers.
minerals in the soil. These types of practices
on
these
mechanisms.
artificial Crops
grown
produce more mineral-rich crops.
2. THERE IS MORE NUTRITION IN ORGANIC PRODUCE Because of several generations of unsustainable farming practices, the topsoil on most factory farms has been depleted of minerals. Most of the food that is mass distributed for commercial support
consumption
primarily
of
isgrown
just
three
on
life
minerals:
nitrogen, potassium, and phosphorus (NPK.) These three nutrients are the most important ones because they make the plants jump up fast so farmers can turn around the quickest profit. But, where are the iron, the calcium, the magnesium, zinc, copper, and anyone of the other 92 minerals we humans need for good health? If they are missing from the soil, they will be missing in the plants. If they are missing from the plants they will be missing in the human body!
Phytonutrients
such
as
chlorophyll,
beta-
carotene, and lycopene are natural defense substances
that
plants
produce
to
help
protect themselves in nature from germs, fungi, bugs, and disease. Organic fruits and vegetables have far more phytonutrients than nonorganic plants. This is because nonorganic plants become dependent upon the artificial, chemically-synthesized
pesticides
and
fun-
gicides farmers spray on them to help them grow. Consequently, the plants stop producing many of the antibodies needed to naturally deal
with
these
challenges.
Phytonutrients
are also very sensitive to heat and are destroyed by the cooking process. Therefore fresh, ripe, raw, organic, and whole fruits, vegetables, and sprouts are the best source of these powerful defenders for the immune system.
Not only is the soil mostly depleted on factory farms, but plants fed high concentrations of
3. CERTIFIED ORGANIC FOOD IS FREE OF GENETICALLY
nitrogen grow too quickly before they are
MODIFIED ORGANISMS (GMOS)
harvested. They are not given the time needed to uptake whatever few minerals may still be present in the soil. According to a UCLA study conducted on iron in spinach it was concluded that one would have to eat 43 bowls of spin-
44
Naked Food Magazine
The practice of creating GMOs in food involves injecting the DNA of one species into the DNA of another species in an effort to develop certain characteristics. For example, the DNA of fungus, mold, bacteria, viruses, fish, humans,
and jellyfish have been injected
foods stating that “GM foods
into corn, potatoes, and straw-
pose a serious health risk” and
berries in an effort to increase
are calling for a moratorium on
crop yields. Unfortunately, this
GM foods. Citing several animal
genetic manipulation creates
studies, the AAEM concludes
unintended consequences in
“there is more than a casual
our
twisted
association between GM foods
proteins and twisted carbo-
and adverse health effects”
hydrates
toxins.
and that “GM foods pose a
GMOs have been linked to
serious health risk in the areas
serious health challenges such
of toxicology, allergy and im-
as a weakened immune system,
mune function, reproductive
autoimmune
health, and metabolic, physi-
food
such and
as
other
diseases,
food
allergies, gastrointestinal prob-
ologic and genetic health.”
“...the DNA of fungus, mold, bacteria, viruses, fish, humans, and jellyfish have been injected into corn, potatoes, and strawberries in an effort to increase crop yields.”
lems, childhood learning disorders, leaky gut syndrome,
Twenty-six countries outside of
autism, and cancer.
the USA have already banned GMOs at least partially, thanks of
to much more balanced media
Environmental Medicine (AAEM)
reporting on this topic in those
recently released its position
regions of the world. Monsanto
paper on Genetically Modified
and other large corporations
The
American
Academy
who stand to make enormous profits have invested heavily in false advertising and political lobbyists to influence government policy and the public’s perception on GMOs. The
The Environmental Working Group (EWG) publishes a list of the top twelve crops with the highest pesticide load called the “The Dirty Dozen.” These foods should only be eaten when they are grown organically.
common
GMO
foods in the United States are conventional corn, soy, canola, sugar beets, Hawaiian papaya, zucchini, and yellow squash
THE DIRTY DOZEN • Apples • Strawberries and blueberries • Grapes • Celery • Peaches • Spinach • Sweet bell peppers • Nectarines • Cucumbers • Cherry tomatoes • Snap peas • Potatoes
most
or
any
processed
products
I would also suggest avoiding the following seven foods unless they are USDA certified organic in an effort to avoid GMOs:
containing any one of these
• Hawaiian papaya • Zucchini • Yellow squash • Corn • Soy • Canola • Sugar beets
to the USDA, the use of GMOs
foods. The best defense to avoid GMOs in the USA is to eat only organic food. According is
prohibited
in
organic
products. This means an organic farmer can’t plant GMO seeds, an organic cow can’t eat GMO alfalfa or corn, and an organic
Naked Food Magazine
45
NAKED LIFE soup producer can’t use any GMO ingredients. To meet the USDA organic regulations, farmers and pro-
COWSPIRACY ON NETFLIX
cessors must show they aren’t
A must see! A new cut of
using GMOs and that they are protecting their products from contact with prohibited substances,
such
as
GMOs,
from farm to table. One should also look for products that have the “Non-GMO Project Verified” label.
cians and clinicians and allied health professionals who attended the 3rd annual Nutrition
International Healthcare
Plant
Based
Conference
in
Anaheim. Led by a large faculty of well goers enthusiastically gained the most
The purity of the “Organic”
up-to-date and relevant science on a
label on commercially distrib-
plant based lifestyle and how to help their
uted food has been somewhat
patients transition to this way of eating.
diluted in the last few years.
For more information on the conference
Still, it is better to eat organic
and how you can learn more, please visit
food than to eat conventional
Plantricianproject.org
is to grow our own food, but
GEMSTONE ORGANIC
sometimes, it comes down to
Gemstone
making the best choice of the
skincare
available options.
tute of Original Medicine. Brian is also a raw food chef and the co-author of the book, Natural Vibrant Health – Raw Foods. Visit www.hippocratesinst.org
46
Naked Food Magazine
ductions, and Jennifer Davisson, is now available exclusively on Netflix. The film is a controversial look at the animal agriculture industry’s practices and depicts the tangled web of corruption within the industry that brings food to the tables of most Americans. The film directors, Kip Andersen, and Keegan Kuhn interviewed dozens of environmental activists, some of whom were routinely threatened for speaking
out
against
pro-animal
agriculture organizations with limitless resources
and
congressional
protection. Check out Cowspiracy.com
chemicals. The ideal practice
thy from the International Insti-
DiCaprio, Appian Way Pro-
legal
food that is laced with toxic
holds a Doctorate of Naturopa-
co-produced by Leonardo
This year, there were over 600 physi-
CONCLUSION
tified Nutritional Counselor and
ability Secret, executive
CONFERENCE
known plant-based pioneers, conference
Brian Hetrich CNC, ND is a Cer-
Cowspiracy: The Sustain-
PLANT-BASED NUTRITION HEALTHCARE
Organic
FORKS OVER KNIVES.COM
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enough to eat! "Our
ready eye-opening, and
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flourished into a mag-
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nificent source of plant-
feeding our skin is as important as what
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FOK! Visit ForksOverKnives.com
is
NAKED KITCHEN
Fabulous Mushroom Stuffing Yield: 1 Dish. Recipe developed by the Naked Food Chefs. Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal
INGREDIENTS • 1 ¼ cup water • 1 organic large onion, chopped • 1-2 ribs organic celery, chopped • 8 oz. button or cremini mushrooms, chopped • 3 cloves garlic, minced • 1 fresh bay leaf, chopped or 1 tsp. dried bay • 1 Tbsp. fresh sage, chopped or 1 tsp. dried sage • 1 Tbsp. fresh thyme, chopped or 1 tsp. dried thyme • ½ tsp. dried rosemary • ½ tsp. dried oregano • 1/8 tsp. nutmeg • 1 tsp. shoyu • ½ tsp. fresh ground black pepper • ¼ cup fresh parsley, chopped • 8 cups gluten-free sprouted bread, cubed • 4-5 cups low-sodium vegetable broth
METHOD Preheat oven to 400 degrees. In a large skillet, sautè onion and celery until softened but not brown, about 5 minutes. Add mushrooms and let cook until softened and lightly brown, about 6 minutes. Mix in the garlic and seasonings. Add parsley and bread cubes to skillet. Mix well. Moisten the cubes with vegetable broth until the mix is soft but not wet. Remove the bay leaf and let the mixture cool. Transfer the stuffing to a large silicone casserole dish or a glass or ceramic dish that has been brushed with cooking spray. Bake until the stuffing is set and crisp, about 15 minutes. Turn the casserole dish around and cook for 5 more minutes until evenly crisp.
Naked Food Magazine
47
NAKED ROCKSTAR
TOP 8 TIPS FOR ACHIEVING SUCCESS AS A PLANT-BASED ATHLETE
1
Set Achievable Goals. Determine what you want to achieve and quantify why you want to achieve it. The more meaningful your pursuit is, the more likely you are to create the positive habits necessary to attain your desired outcome.
2
Create A Nutritional Approach. Whole plant foods contain nutrition in its most optimal form, including the best sources of vitamins, minerals, aminoacids, fatty acids, fiber, antioxidants, and other compounds vital for optimum health. Consume a variety of fruits, vegetables, nuts, grains, seeds, and legumes in their whole, unrefined form for nutrient density and nutrient diversity.
3
Determine Your Daily Caloric Expenditure. If you don’t know how many calories you’re expending each day, how can you possibly determine how many calories to consume to assist your pursuit of your specific health and fitness goals? Use a Basal Metabolic Rate (BMR) calculator and a Harris-Benedict calculator to reveal what your true caloric expenditure is based on your gender, age, height, weight, and
48
Naked Food Magazine
activity level. You can find these calculators online. Input your data to reveal your score and then create a nutrition program accordingly.
4
Boost Your Macronutrient Intake. Aim for a macronutrient consumption target of 70 percent of daily calories coming from whole-food carbohydrates, and 15 percent of calories coming from each proteins and fats. These figures are well within range of healthy living, while providing adequate nutrition to support your athletic endeavors.
5
Get Into An Effective FatBurning Zone. To be efficient with my training, I prefer to enter into fat-burning zones by doing cardiovascular exercise first thing in the morning on an empty stomach, or following an hour-long weight-training workout. Aerobic workouts should be 20-45 minutes in length at low to high intensity, depending on preference, to support effective fat burning.
6
Achieving An Anabolic State For Muscle Gain. Use compound, multi-joint, free-weight exercises four or fives days
per week, and eat a caloric surplus in relation to your daily expenditure, consuming primarily whole plant foods with limited refined plant foods. Consistency is key.
7
Evaluate Your Progress. Keep a training and nutrition journal to reveal what you’re really doing, as well as what you’re not doing, as you work toward achieving specific meaningful health and fitness outcomes. Having a transparent record of your habits can help you avoid pitfalls and keep you on track to succeed. Records can be shared with experts or reflected back on later and serve as reminders of what worked well and what still needed improvement.
8
Develop A Support Network. If you’re eating a whole-food, plant-based diet, your lifestyle is unlikely to be considered mainstream. Therefore, perhaps many of your family members, friends, colleagues, and other associates don’t fully understand your nutritional habits. Network and connect with those who do understand you. There is strength in numbers, and having a support network could make the difference between failure and success as a plant-based athlete.
PHOTOGRAPHY © AUSTIN BARBISCH
BODYBUILDING CHAMPION, BEST-SELLING AUTHOR, PLANT-BASED ATHLETE, & NAKED FOOD ROCKSTAR!
Robert Cheeke, is the best-selling author of Shred It! and Vegan Bodybuilding & Fitness, two-time champion bodybuilder, and the founder/president of Vegan Bodybuilding & Fitness. For more information visit VeganBodybuilding.com Naked Food Magazine
49
NAKED KITCHEN
Sweet Potato Lasagna Yield: One (9 × 13-inch) lasagna. Recipe by Darshana Thacker Excerpted from THE FORKS OVER KNIVES PLAN by Alona Pulde, MD, and Matthew Lederman, MD, with Marah Stets and Brian Wendel; Recipes by Darshana Thacker and Del Sroufe. Copyright © 2014 by Monica Beach Enterprises, LLC; Photographs copyright © 2014 by Tina Rupp. Excerpted with permission by Touchstone, a Division of Simon & Schuster, Inc.
INGREDIENTS For the cashew “cheese” • 1 cup cashews • 1½ tablespoons nutritional yeast • 2 tablespoons fresh lime juice (from 1 to 2 limes) • ¼ teaspoon garlic powder • ¼ teaspoon sea salt • ¼ teaspoon freshly ground black pepper For the sweet potato filling • 3 pounds white-fleshed sweet potatoes (4 to 5 medium), peeled and cut into big pieces • 1 tablespoon fresh lime juice (from 1 lime) • Sea salt For the sautéed greens • 2 cups finely chopped leeks, white and light green parts • 12 ounces button mushrooms, finely chopped (4 cups) • 2 small cloves garlic, minced • Sea salt • 1 bunch Swiss chard, stemmed and finely chopped (about 4 cups) • 1 bunch spinach, stemmed and finely chopped (about 4 cups) For the tomato sauce • 3 medium tomatoes, diced (about 3 cups)
50
Naked Food Magazine
• • • • • • • •
1 cup diced red onion 2 (6-ounce) cans tomato paste 2 pitted dates 2 cloves garlic 1 tablespoon dried oregano 1 tablespoon dried basil 1∕8 teaspoon freshly ground black pepper Sea salt
•
1 pound rice pasta lasagna noodles (16 noodles)
METHOD To prepare the cashew cheese, place the cashews in a small bowl and add at least 1 cup water. Set aside to soak until softened, 1 to 2 hours. Drain the cashews and place them in a blender with the nutritional yeast, lime juice, garlic powder, salt, pepper, and ¾ cup water. Blend until the mixture is smooth and has the consistency of cream cheese. Transfer the cashew cheese to a zip-top bag or a squeeze bottle and set aside. Meanwhile, to prepare the sweet potato filling, place a steamer basket insert in a saucepan filled with about 2 inches of water. Bring the water to simmer and add the sweet potatoes. Cover the
pan and steam until tender when pierced with the tip of a sharp knife, 15 to 17 minutes. Transfer the sweet potatoes to a large bowl. Use a potato masher to mash the sweet potatoes. Add the lime juice and salt and mix well. Set aside. To prepare the sautéed greens, in a sauté pan, combine the leeks and ¼ cup water. Cover and cook over low heat until the leeks are very soft, about 15 minutes. Add the mushrooms, garlic, and salt. Cook, covered, over medium heat until the mushrooms are soft, 5 to 7 minutes. Add the Swiss chard and the spinach and cook, uncovered, until the greens are tender, 5 to 7 minutes. Remove from the heat and let cool. To prepare the tomato sauce, in a blender or food processor, combine the tomatoes, onion, tomato paste, dates, garlic, and 1 cup water. Blend until smooth. Transfer the mixture to a saucepan and add the oregano, basil, pepper, a generous pinch of salt, and 2 cups water. Cook over medium heat for 40 minutes. Taste for seasoning and set aside. Bring a large pot of water to a boil. Cook the pasta according to the instructions on the package. Drain thoroughly. Lay out the noodles on a wire rack or towel, making sure they
are spread out and not layered on top of one another. Let cool. Preheat the oven to 350°F. To assemble the lasagna, in the bottom of a 9 x 13-inch baking pan that is at least 2 inches deep, spread 1½ cups of the tomato sauce. Arrange a layer of 4 lasagna noodles on top, overlapping each noodle slightly with the one that was laid down before. Top with half of the mashed sweet potatoes, then another layer of 4 noodles. Spread all of the sautéed greens on top. Pipe half of the cashew cheese on top. Pipe half of the cashew cheese on top (if the cashew cheese is in a zip-top bag, just snip off one corner so you can pipe the cheese over the greens). Arrange a layer of 4 pasta noodles on top of the cheese. Spread half of the remaining tomato sauce over the pasta. Spread the remaining sweet potatoes on top. Arrange the last layer of pasta atop the sweet potatoes. Spread the remaining tomato sauce on top. Pipe the remaining cheese over the sauce in a fun zigzag or swirling pattern. Bake until the cheese on top is lightly browned and the sauce is bubbling along the sides of the pan, about 45 minutes. Let stand for 5 minutes before serving. Serve hot.
Naked Food Magazine
51
NAKED TRUTH
M
artin Blaser’s book Missing Microbes is a
infective endocarditis after dental cleanings. Infec-
frightening look at how current medical
tive endocarditis (IE) is an infection of the lining
practices, particularly the over-prescrib-
of the heart chambers or valves that is rare, but
ing of antibiotics and the increased incidence of
occurs most of the time in people who have
Caesarean section births, has resulted in the
abnormal heart valves or advanced heart disease.
destruction of beneficial microbes that have
In very rare instances it can occur in healthy people
resided in humans for millions of years. Even more
who do not have heart disease. Furthermore, there
frightening is the increasing number of antibiot-
is little evidence showing that antibiotics prevent
ic-resistant bacteria that are emerging such as C.
infections following surgery, including following
Diff and MRSA. Blaser argues that while antibiotics
the removal of wisdom teeth.2,3 Prophylactic
can save lives, the over-use of antibiotics is causing
antibiotic use does not prevent dry socket either.4
harm, some of which may eventually be irreparable. As for the use of antibiotics to prevent bacterial The overprescribing of antibiotics is driven by
endocarditis, the actual risk of infection following
many factors. Pediatricians are often reluctant to
dental treatment is very low, even for at-risk
take a wait-and-see approach to common children’s
patients. As a result, the American Heart Associa-
conditions such as upper respiratory illnesses,
tion changed its recommendations pertaining to the
which often resolve on their own.
use of antibiotics in dental practices several years
contribute
to
the
problem
by
Adults often demanding
ago.5
The revised recommendations are based on
antibiotics for themselves and their children
the fact that there is no consistent association
whenever they are sick because they consider
between dental interventions such as teeth
antibiotics the “best treatment.”
cleaning
and
endocarditis, Prescribing
antibiotics
for
viral
infections
the that
development brushing
the
of
bacterial
teeth
daily
is
presents a greater risk of endocarditis due to
common but useless. The drugs have no effect on
repetitive exposure to oral bacteria, the efficacy
viruses since they are designed to target bacteria
of using antibiotics for prophylaxis is not proven,
only. One of the most concerning uses of
and the risks of antibiotic prophylaxis outweigh
antibiotics is the practice of prescribing them to
the benefits.
healthy people in order to prevent infections. Dentists often engage in this practice and they
A review of studies conducted between 1950 and
are responsible for between 7% and 11% of all
2006 that included thousands of patients showed
prescriptions written for antibiotics every year.1
that only the highest-risk patients benefit from prophylactic use of antibiotics. There is virtually
52
Dentists prescribe antibiotics for a variety of
no benefit for those with moderate to low risk
reasons.
Patients are told to take antibiotics to
and for members of the general population.
prevent the development of infection or dry
The AHA guidelines list high-risk patients who
socket after surgical procedures and to prevent
are more likely to benefit from prophylactic use
Naked Food Magazine
THE HIGHLY OVER-USED & OVER-PRESCRIBED
ANTIBIOTICS BY PAMELA POPPER, PhD Naked Food Magazine
53
NAKED TRUTH of antibiotics before some dental procedures. These
Dentists are responsible
include patients with a prosthetic heart valve,
for between 7% and 11%
patients who have had valve repair with prosthetic material, and patients with a prior episode of IE. These patients should take only one dose of an antibiotic by mouth one hour before a procedure.
of all prescriptions written for antibiotics every year.
No follow up treatment is recommended. Patients who are considered to be at moderate
population as one case per 14 million dental
risk should not take antibiotics for prevention,
procedures. The risk for those with an underlying
and these include patients who have had valve
cardiac condition is one per 1.1 million procedures.
repair without prosthetic material, patients with
On the other hand, the risk of fatal reactions as
hypertrophic cardiomyopathy, patients with mitral
a result of one dose of penicillin is between 15 and
valve prolapse with valvular regurgitation and/or
25 per 1 million procedures. In other words, the
valvular
risk of being harmed by antibiotic prophylaxis is at
thickening,
and
patients
with
other
congenital cardiac abnormalities.
least 15-25 times higher than the chance of benefit.
Antibiotic prophylaxis has never been recommend-
During the 18 years we have been in business, we
ed for people at low risk. Low risk patients include
have had many members who have been told
those with heart murmurs, patients with mitral
to take antibiotics 2-3 times per year, each time
valve prolapse without regurgitation or valvular
their teeth are cleaned, and any time they have a
thickening, patients with coronary artery disease,
procedure. Based on these criteria, not one of
(including those who have had bypass surgery),
them was a candidate for the drugs. Two things are
patients who have had rheumatic fever without
particularly noteworthy. One is that the AHA has
valvular dysfunction, and people with pacemakers
always recommended against antibiotics for low-
and defibrillators.
risk patients. This means that dentists have been inappropriately prescribing antibiotics for most of
The AHA report states that there is no published
their patients for decades. Even high-risk patients
data that has determined the risk of IE resulting
should only have one dose one hour before a
from dental procedures, that links between IE and
procedure. Almost every one of our members
dental procedures are circumstantial, and much of
should not have been given a prescription at all,
the “evidence� consists of poorly-documented
but to compound the error, these individuals were
cases that did not establish a cause and effect
instructed to take the drugs for 7-10 days.
relationship. The AHA says the risk of IE as a result
54
of dental procedures is therefore impossible to
Dentists are not solely responsible for the overuse
measure, but estimates the risk of developing IE
of antibiotics, but they have contributed to the
as a result of dental procedures in the general
problem. Like most health professionals, they are
Naked Food Magazine
NAKED DIET not likely to change their recommendations in
MAKE YOUR OWN FRUIT & VEGETABLE WASH
spite of the evidence. The American Dental
By Michael Greger, MD
Association’s website is consistent with the AHA’s recommendations.6 However, there is no mention of limiting treatment to one dose prior to procedures for high-risk patients and most of the details from the 24-page report did not appear on the site. A link to the AHA report was provided, but my guess is that most dentists have not read it. Therefore it will be incumbent on patients to refuse to take the drugs when they are prescribed by dentists. This will benefit patients since antibiotics
destroy
beneficial
bacteria,
which
has a negative effect on many aspects of health including immune function. And it will also indirectly improve public health; fewer people taking antibiotics will reduce the emergence of more antibiotic-resistant bacteria.
How might we reduce our exposure to pesticide residues on fruits and vegetables? What about staying away from imported produce? Turns out domestic produce may be even worse, dispelling this notion that imported fruits and vegetables pose greater potential health risks to consumers. Buying organic dramatically reduces dietary exposure to pesticides, but does not eliminate the potential risk. Pesticide residues are detectable in about 1 in 10 organic crop samples, due to cross-contamination from neighboring fields, the continued presence of very persistent pesticides like DDT in the soil, or accidental or fraudulent use. If you soak potatoes in water, between about 2 to 13% of the pesticides are removed, but a 5% acetic acid solution removes up to 100%. What’s that? Plain white vinegar. A 5% is full strength. What about diluted vinegar? Diluted vinegar only seemed marginally better than tap water. Using full strength vinegar would get expensive, though.
Dr. Pam Popper is a naturopath, an internationally recognized expert on nutrition, medicine and health, and the Executive Director of The Wellness Forum. Visit www.wellnessforum.com References: 1. Cleveland JL, Kohn WG. Antimicrobial resistance and dental care: a CDC perspective. Dent Abstracts 1998; 43:108–10.9 2. Thomas DW, Hill CM. An audit of antibiotic prescribing in third molar surgery. Br J Oral Maxillofac Surg. 1997;35(2):126–128. 3. Kaczmarzyk T, Wichlinski J, Stypulkowska J, Zaleska M, Panas M, Woron J. Single-dose and multi-dose clindamycin therapy fails to demonstrate efficacy in preventing infectious and inflammatory complications in third molar surgery. Int J Oral Maxillofac Surg. 2007;36(5):417–422 4. Bergdahl M, Hedström L. Metronidazole for the prevention of dry socket after removal of partially impacted mandibular third molar: a andomized controlled trial. Br J Oral Maxillofac Surg. 2004;42(6):555– 558. 5. Wilson W, Taubert KA, Gewitz M, et al. Prevention of infective endocarditis: guidelines from the American Heart Association: a guideline from the American Heart Association Rheumatic Fever, Endocarditis, and Kawasaki Disease Committee, Council on Cardiovascular Disease in the Young, and the Council on Clinical Cardiology, Council on Cardiovascular Surgery and Anesthesia, and the Quality of Care and Outcomes Research Interdisciplinary Working Group. Circulation. 2007;116(15):1736–1754. 6. http://www.ada.org/en/member-center/oral-health-topics/antibiotic-prophylaxis
Thankfully there’s something cheaper that works even better. Salt water. A 10% salt solution appears to work as well or better than full-strength vinegar. To make a 10% salt solution you just have to mix up about 1 part salt to 9 parts water, though make sure to rinse all of the salt off before eating.
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NAKEDKITCHEN KITCHEN NAKED
Caramelized Brussels Sprouts Yield: 4 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal
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INGREDIENTS •
8 pitted dates
•
½ cup filtered water
•
3 cups fresh Brussels sprouts, sliced in half
•
1 cup fresh organic cranberries
•
1 Tbsp. miso paste
•
1 cup low-sodium vegetable broth or filtered water, divided
•
1 organic red onion, chopped
•
1 Tbsp. shoyu
•
¼ cup almonds, Brazil nuts, or walnuts or a mix of these
•
Ground pepper to taste
METHOD In a food processor, blend dates and water until creamy. Set aside. In a saucepan over medium-high heat sauté Brussels sprouts cut side down, along with onions, miso, cranberries, and 1/2 cup broth or water for about 10 minutes or until lightly brown. Cover. Stir often and add extra cup of water as needed to prevent ingredients from burning. Turn over sprouts and allow them to caramelize around the edges as well. Add the remaining broth or water, shoyu, ground pepper, and date paste. Stir and combine well. Serve and garnish nuts with herbs.
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NAKED WELLNESS
58
Naked Food Magazine
the importance of a
kidney-cleansing
BY EDWARD F. GROUP III, DC, ND
The importance of maintaining a
The Function of the Kidneys.
kidney-cleansing diet cannot be
Healthy
overemphasized. Healthy kidneys
and water. The kidneys also manage the
are essential to a variety of body functions. Kidneys help detoxify the blood by removing toxic com-
kidneys
help
manage
body
fluid
stability by regulating the balance of sodium balance between alkalinity and acidity, and they regulate the hormones and enzymes responsible for controlling blood pressure. In addition,
as
mentioned
previously,
kidneys
help filter out toxins that build up in response
pounds and passing them out
to diet and the environment.
through the urine. If blood cleans-
The imbalance of body water caused by
ing becomes impeded, toxins can
toxic kidneys has been linked to negative
remain and circulate throughout
uncontrolled muscle shaking, general feelings
emotional states, such as stress, paranoia,
the body to cause harm. Choosing
of
insecurity
a diet that naturally supports the
the optimal function of the kidneys. When
attacks.
kidneys will help keep them
in
functioning at their best.
per day.
Kidney
optimal
purify
and
the
fear,
and
cleansing
health, blood
helps
the up
even
promote
kidneys to
panic
60
can times
Naked Food Magazine
59
NAKED WELLNESS
Cleansing with Fruits and Vegetables
help cleanse the kidneys:
Many organic fruits will help the body with
Dandelion root removes excess water from
kidney cleansing:
the body by stimulating urine production. Dandelion root tea can be made by boiling 1
Organic raw grapes provide nutrients and anti-
to 2 tsp. of organic roasted dandelion root in 8
oxidants that support detoxification. Grapes help
ounces of pure water.
flush uric acid and other waste products from
Ginger root and turmeric tea can be made by
the kidneys.
boiling a few dashes of turmeric powder with
Organic cranberries provide quinine, a com-
peeled ginger root. If consumed after lunch
pound sent to the liver as hippuric acid which helps
and dinner, the tea not only flushes toxins from
remove urea and uric acid from the kidneys
the kidneys but also helps with digestion.
and the urinary tract. It also helps discourage bacteria from attaching to urinary tract walls.
A General Rule of Thumb
Cranberry juice is a great kidney supporter.
Eating pure, whole, and raw foods will provide
Organic apples are one of the best natural foods
the necessary support for your kidneys as well
to eat, and they also support natural cleansing.
as every other detoxifying organ in your body.
Beet juice helps cleanse the entire body.
Most raw leafy greens, low-sugar fruits (think berries), nuts and seeds support human health
There
are
also
several
organic
cleansing
in numerous ways, not just for cleansing.
vegetables that are readily available in almost every grocery store:
It is also imperative to drink enough pure, filtered
Garlic is a natural diuretic that helps stimulate
water every day in order to provide an easier
urine production and flush out the kidneys. Cu-
route for toxins to evacuate the kidneys. You can
cumbers also work as a natural diuretic and can
use distilled water for this purpose; simply add
help dissolve kidney and bladder stones. Sprouts
1 tbsp. of raw apple cider vinegar to an 8-ounce
help flush out the kidneys due to the great amount
glass to give it an extra boost.
of water they contain. Onions have been reputed to help pass kidney stones. The onions are boiled, and then liquefied
Dr. Edward F. Group III, DC, ND, DACBN, DCBCN,
in a blender along with the water they were
DABFM, has studied natural healing methods for
cooked in.
over 20 years. He is the CEO and founder of the
Kidney beans, soybeans, asparagus, and
Global Healing Center. Heading up the research
peas contain a vital amino acid called arginine
and development team, Dr. Group assumes a
that helps cleanse the kidneys of ammonia.
hands-on
approach
in
producing
new
and
advanced degenerative disease products and There are also many root vegetable teas that will
60
Naked Food Magazine
information. Visit GlobalHealingCenter.com
I'M A GAME CHANGER. I choose real food.
NAKEDFOODMAGAZINE.COM
NAKED COLUMN
CAN WE TRUST sponsored
RESEARCH STUDIES? MARION NESTLE, PhD, MPH
I am increasingly concerned about the proliferation of research studies sponsored and funded by food, beverage, or supplement companies with a vested interest in the outcome. These almost invariably come to conclusions in favor of the sponsor’s food product.
62
Naked Food Magazine
I am not searching for sponsored studies in any
nutrients, provides year-round access to a
systematic way. They just appear in the tables
variety of fruits, and is a cost-effective way
of contents of journals I typically read and are
to help people meet fruit recommendations.
easily identified by their titles. In each of these
•
SPONSOR: Juice Products Association
•
STUDY: Can Probiotic Yogurt Prevent Diar-
cases, the sponsors got what they paid for. Recent sponsored studies have not come to conclusions contrary to the interests of the
rhoea In Children On Antibiotics? A Dou-
sponsor. Coincidence? You decide. •
ble-blind, Randomised, Placebo-Controlled Study, by Michael J Fox, Kiran D K Ahuja, Iain K
STUDY: The Effect Of A High-Egg Diet On
Robertson, Madeleine J Ball, Rajaraman D
Cardiovascular Risk Factors In People With
Eri.
Type 2 Diabetes: The Diabetes And Egg (Diabegg) Study— A 3-Mo Randomized Controlled Trial, by Nicholas R Fuller, Ian D
•
•
CONCLUSION: High egg consumption did not have an adverse effect on the lipid profile
reducing
STUDY: Dairy Consumption And Risk Of Cardiovascular Disease: An Updated MetaAnalysis Of Prospective Cohort Studies, by Li-Qiang Qin PhD, Jia-Ying Xu PhD, Shu-Fen Han PhD, Zeng-Li Zhang PhD, You-You Zhao PhD, Ignatius MY Szeto PhD. Asia Pac J Clin Nutr. 2015
a high-egg diet can be included safely as part
Mar;24(1):90-100. doi: 10.6133/apjcn.2015.24.1.09. •
SPONSOR: Australian Egg Corporation
•
STUDY: Squeezing Fact From Fiction About Drewnowski, Mario G Ferruzzi, Cheryl D Toner, and
fat dairy products and cheese may protect against stroke or CHD incidence. •
(to which I am not related).
10.3945/an.114.007328. CONCLUSION: The preponderance of evidence supports the position that 100% fruit juice phyto-
SPONSOR: Nestec Ltd. (Nestlé R&D (China) Ltd. Two of the authors work for the company
Diane Welland. Adv Nutr 2015;6: 236S-243S. doi:
and
This meta-analysis provided
effect of dairy consumption on CVD. Low-
100% Fruit Juice, by Roger Clemens, Adam
nutrients
CONCLUSION:
further evidence supporting the beneficial
•
essential
antibiotic-
•
acid] consumption. This study suggests that
delivers
of
SPONSOR: Parmalat Australia
fatty acid] and PUFA [polyunsaturated fatty
•
incidence
•
context of increased MUFA [monounsaturated
provide greater satiety.
the
associated diarrhoea in children.
of people with T2D [type 2 diabetes] in the
of the dietary management of T2D, and it may
CONCLUSION: A yogurt combination of LGG, La-5 and Bb-12 is an effective method for
Mackenzie Fong, James Gerofi, Katherine Baqleh, Markovic. Am J Clin Nutr 2015; 101:705-713.
doi:10.1136/bm-
jopen-2014-006474.
Caterson, Amanda Sainsbury, Gareth Denyer, Kathryn H Williams, Namson S Lau, and Tania P
BMJ Open 2015;5:e006474.
•
STUDY:
Cocoa
Flavanol
Consumption
Improves Cognitive Function, Blood Pressure Control, And Metabolic Profile In Elderly Naked Food Magazine
63
NAKED COLUMN Subjects: Aging
The
(Cocoa)
Cocoa, Study
Cognition, —A
And
Randomized
press. •
CONCLUSION: Collectively, these findings
Controlled Trial, by Daniela Mastroiacovo,
indicate that acute natural cocoa consumption
Catherine Kwik-Uribe, Davide Grassi, Stefano Neco-
was associated with decreased obesity-related
zione, Angelo Raffaele, Luana Pistacchio, Roberta
disease risk.
Righetti, Raffaella Bocale, Maria Carmela Lechi-
•
SPONSOR: The Hershey Company
•
STUDY:
ara, Carmine Marini, Claudio Ferri, and Giovambattista Desideri. Am J Clin Nutr 2015; 101:538-548 •
•
Dietary Flaxseed Independently
doi:10.3945/ajcn.114.092189.
Lowers Circulating Cholesterol And Low-
CONCLUSION: These data suggest that the
ers It Beyond The Effects Of Cholesterol-
habitual intake of flavanols can support
Lowering Medications Alone In Patients
healthy cognitive function with age.
With Peripheral Artery Disease, by Andrea L
SPONSOR: Mars, Inc.
Edel, Delfin Rodriguez-Leyva, Thane G Maddaford, Stephanie PB Caligiuri, J Alejandro Austria, Wendy
•
STUDY:
Whey
Protein
Supplementation
Weighell, Randolph Guzman, Michel Aliani, and
Preserves Postprandial Myofibrillar Protein
•
Synthesis
During
Restriction
In
Short-Term
Overweight
And
Energy
Grant N Pierce. J. Nutr. 2015; 145:749-757. •
CONCLUSION: Milled flaxseed lowers total and
Obese
LDL cholesterol in patients with PAD [periph-
Adults, by Amy J Hector, George R Marcotte, Tyler
eral artery disease] and has additional LDL-
A Churchward-Venne, Caoileann H Murphy, Leigh
cholesterol-lowering capabilities when used
Breen, Mark von Allmen, Steven K Baker, and Stuart
in
M Phillips. J Nutrition 2015;145:246–52.
lowering medications].
CONCLUSION: We conclude that whey protein
•
conjunction
with
CLMs
[cholesterol-
SPONSOR: Flax2015, the Canola Council of Canada, and others.
supplementation attenuated the decline in postprandial rates of MPS [Myofibrillar Protein Synthesis] after weight loss, which may be of
•
•
STUDY: Sugar-Sweetened Product Consump-
importance in the preservation of lean mass
tion Alters Glucose Homeostasis Compared
during longer-term weight loss interventions.
With Dairy Product Consumption In Men
SPONSOR: through
The the
Dairy Whey
Research
Institute
And Women At Risk Of Type 2 Diabetes
Protein
Research
Mellitus, by Kevin C Maki, Kristin M Nieman,
Consortium.
Arianne L Schild, Valerie N Kaden, Andrea L Lawless, Kathleen M Kelley, and Tia M Rains. J Nutr. 2015;
•
STUDY: Natural Cocoa Consumption: Potential To Reduce Atherogenic Factors? By Brian
64
145:459-466 doi:10.3945/jn.114.204503. •
CONCLUSION: These results suggest that SSP
K. McFarlin, Adam S. Venable, Andrea L. Henning,
consumption is associated with less favor-
Eric A. Prado, Jill N. Best Sampson, Jakob L. Vingren,
able values for HOMA2–%S, LMTT disposition
David W. Hill. J Nutritional Biochemistry 2015: in
index, HDL cholesterol, and serum 25(OH)D
Naked Food Magazine
in men and women at risk of T2DM vs. baseline values and values during dairy product consumption. •
SPONSOR: Dairy Research Institute/National Dairy Council
HOW SPONSORED RESEARCH WORKS. A company that hires researchers to perform a study may require the researchers to sign a nondisclosure agreement before they are funded,
•
STUDY: Chronic Consumption Of Flavanone-
by which researchers waive their right
Rich Orange Juice Is Associated With
to release any results independently
Cognitive Benefits: An 8-Wk, Randomized,
and release them only to the sponsor.
Double-Blind, Placebo-Controlled Trial In
The sponsor may fund several stud-
Healthy Older Adults, by Rebecca J Kean, Daniel J Lamport, Georgina F Dodd, Jayne E Freeman, Claire M Williams, Judi A Ellis, Laurie T Butler, and Jeremy PE Spencer.
Am J Clin Nutr 2015;
101:506-514 doi:10.3945/ajcn.114.088518. •
•
CONCLUSION: Chronic daily consumption
ies at the same time, suppressing results found contrary to their business interests while publicizing the results that support their interests. Indeed, a review of pharmaceutical studies revealed that research funded by drug companies was less likely to be
of flavanone-rich 100% orange juice over 8
published, but the drug-company-
weeks is beneficial for cognitive function in
funded research that was published
healthy older adults.
was more likely to report outcomes
SPONSOR: Partially funded by the State of
favorable to the sponsor.
Florida
Government,
of Citrus.
Florida
Department
The authors report: “Florida Cit-
rus helped designed the research. None of the authors reported a conflict of interest related to the study.”
WHAT TO LOOK FOR. Leading medical journals now require an exact description of the funding sources and any potential financial interests
that
the
authors
of
a
research article may have. The disclosures are usually described in depth towards the end of the full-length Marion Nestle is a consumer activist, nutrition-
article,
ist, and academic who specializes in the politics
indicate funding sources in the brief
of food and dietary choice. Nestle received her
abstract of an article. This allows the
BA, PhD, and MPH from the University of
readership of the published articles
California. She is Paulette Goddard Professor in
to consider the funding source and
the Department of Nutrition, Food Studies, and
potential financial interests of the
Public Health at New York University. Author of numerous books, including Food Politics,
but
some
journals
even
authors when evaluating the results and conclusions of a clinical trial.
and What to Eat. Visit FoodPolitics.com Naked Food Magazine
65
NAKED KITCHEN
PUMPKIN RAISIN MUFFINS Yield: 1 Batch. Recipe developed by Chef AJ
INGREDIENTS • 2 large, very ripe bananas • ½ cup nondairy milk • 1 – 15 once can pumpkin (not pumpkin pie filling) • ½ cup date paste (see below) • 2 Tbsp. ground flax seeds • 1 Tbsp. pumpkin pie spice • 1 Tbsp. alcohol-free vanilla • 1 cup raisins • 3 cups gluten-free oats METHOD Making the date paste Soak 2 cups of pitted dates in 1 cup of liquid (water, unsweetened non-dairy milk, or unsweetened juice) overnight or for several hours until much of the liquid is absorbed. In a food processor, process dates and liquid until completely smooth. Store remaining date paste in the refrigerator and use for desserts, or as sweetener for other recipes. Making the muffins Preheat oven to 350 degrees F. In a food processor fitted with the “S” blade, process bananas and nondairy milk until smooth. Add pumpkin, date paste, extract, flax seeds, and spice and continue processing until smooth and creamy. Transfer to a large bowl and stir in the oats and raisins. Spoon equal amounts of batter into a muffin tin lined with cupcake liners or silicone baking cups. You need to fill each muffin liner with about ½ cup of batter as these do not rise. A retractable ice cream scoop works well. Bake 45 minutes.
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