NAKED FOOD MAGAZINE | FALL 2015

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

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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

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21

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.

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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

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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.

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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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55

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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Naked Food Magazine

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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57

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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