WHOLE FOOD • PLANT-BASED • VEGAN • ORGANIC • NON-GMO THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO DISEASE PREVENTION AND REVERSAL
•
NEW AUTHENTHIC KIND & ENLIGHTENED DIET •
THE MYTH OF
better
FATS 7
Naked & Plant-powered
Holiday Gift Guide
REASONS TO
DITCH DAIRY
NOW
HOW TO KICK
YOUR MEAT ADDICTION
No Flu Shots! Naked Rock Star Cody Linley Quick Tips For Plant-based Travel Plant-based Eating: How To Involve Your Family
EATING MORE CALORIES LOSING MORE WEIGHT FALL 2016 $6.95US $7.95CAN
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PLANTIFUL & NAKED
HOLIDAY
RECIPES Stuffed Holiday Pumpkin
Santa’s Chocolate Chip Cookies
Beet & Bean Mini Holiday Trees
Ming’s Roasted Cauliflower
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CONTENTS FALL 2016
38 NAKED LIFESTYLE
NAKED FOOD'S 2016 HOLIDAY GIFT GUIDE
'Tis the season to be wholly!
Your new plant-strong and holiday-perfect centerpiece on page 32
FEATURES 8
NAKED COLUMN The Influence of a Plant-based Lifestyle By Anne Crile Esselstyn
14
NAKED ROCK STAR With Cody Linley
20
NAKED life Plant-based Eating: How To Involve Your Family By Nele Liivlaid, CPBN
26
NAKED healing 7 Reasons To Ditch Dairy Now By PCRM
34
NAKED WISDOM Eating More Calories, Losing More Weight By T. Colin Campbell, PhD
36
NAKED PLANET 6 Quick Tips For Plant-based Travel By Margarita Restrepo, CPBN
44
NAKED TRUTH The Myth Of Better Fats By Pamela Popper, PhD
53
NAKED FOOD How To Kick Your Meat Addition By Kathy Freston
58
NAKED HEALTH No Flu Shots By John McDougall, MD
FROM THE EDITOR
Oh, TO Change the world. A few nights ago I was walking with a friend after dinner when I was verbally attacked by a pedestrian on his cell phone. I was waving my hand in front of my face trying to avoid the overwhelming exhaust from a motorcycle pipe. For a reason I still don’t understand, the man got offended by my waving hand and decided to insult me with every bad word known to him in the span of 10 seconds. It doesn’t take being out of the house to have this kind of experience, though. Open the comments section of an online post or article to find resentment, hatred, and insults everywhere. Many view this as a convenient opportunity to play the “freedom of speech” card, but the truth is that it is not. We can certainly make our point without the negative vibe. We are not better than anyone else, and we must get that through our thick heads. We are all equal, no matter how we look and what species we are. Freedom, in all its forms, should be utilized to empower and inspire, not to hurt. We have known for a while that education is key. But shouldn’t we add public spirit, equality, or sustainability right in between geography, chemistry, and math? How about nutrition? Is it only missing from the medical syllabus? We are all tools of change that can lead to light instead of darkness. We are all souls having a human experience, so our goal is not to be perfect, but to be inspiring. It all comes down to love and equality, and it is not always easy, but it is always worth it. Have an exceptionally happy, joyful, renewing, and peaceful holiday, and may we all bring more hope, kindness, and enlightenment into the next year.
NEW AUTHENTIC KIND & ENLIGHTENED DIET
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Naked Food Magazine (ISSN 2373-4035) is published quarterly by Naked Republic, Inc. 9041 Sunrise Lakes Blvd, Fort Lauderdale, FL 33322 SUBSCRIPTIONS Basic Rate: $24.95 per year (4 issues); Canada: $34.95 per year; International orders: $44.95 per year (U.S. funds only). POSTMASTER Send address changes and subscription orders to Naked Food Magazine PO Box 550551, Fort Lauderdale, FL 33355 Printed in the USA. Copyright 2016 Naked Republic, Inc. All rights reserved.
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18 NAKED KITCHEN All Recipes by the Naked Food Chefs.
12 18 24 32 37
Stuffed Holiday Pumpkin
42 49 56 62 64
Raw & Naked Cacao Scones
Holiday Hasselback Potatoes Santa’s Fabulous Chocolate Chip Cookies Ming’s Roasted Cauliflower Quick and Easy Naked Pear Pie
Beet & Bean Mini Holiday Trees Tantric Lemon Bliss Tarts Holiday Squash and Berry Salad
64
Coconut Panna Cotta With Berries
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OUR COVER Fall 2016
Fashion: Recycled paper dress design and faux pearls Credit: Gromo Vataya Naked Food Magazine
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7
real FOOD
IS GROWN,
not born. eat PLANTS, NOT ANIMALS | NAKEDFOODMAGAZINE.COM
NAKED COLUMN
The influence of a
plant-powerED lifestyle
BY ANN CRILE ESSELSTYN
M
any plant-based eaters feel frustrated that their doctor, their spouse, their family, or their friends, don’t share
their plant-based passion. Below are two stories to make you realize that you have more influence than you think! Dr. Michael Macknin was the pediatrician for our daughter Jane’s three children. He was not plantbased. At every appointment he covered all his pediatric bases: “Are the kids in car seats? Are there batteries in your smoke detector? Are your children drinking milk every day?” Three times a year, at each child’s wellness appointment, he asked these questions. And three times a year Jane’s reply was the same, “You can remove that milk question from your list. We don’t feed our children cow’s milk. We give them oat milk or almond milk, not cow’s milk.” Jane talked about plant-based nutrition and about my husband’s work with heart disease at each visit.
10
Dr. Macknin listened and watched
Naked Food Magazine
Naked Food Magazine
11
NAKED COLUMN her children grow over the
sure, body mass index, total
Finally, five years after his origi-
years: a daughter nearly 6 feet
cholesterol, total low density li-
nal stroke, when he found it too
tall who won the Ohio High
poprotein (LDL, long referred to
difficult to walk without pain,
School state swimming 200 in-
as “bad cholesterol”), c-reactive
he went to the doctor. They
dividual medley (IM) as a high
protein (another marker of in-
tried to put a stent in his leg but
school freshman and sopho-
flammation), and insulin levels,
the blockage was so great they
more, a 15-year old boy a frac-
compared to their baseline. You
couldn’t do it and said they had
tion under 6’6,” and a 13-year-
can read the study, published
to perform a bypass in his leg.
old who excelled in everything.
in the Journal of Pediatrics
However, before they could do
Clearly they were thriving, de-
February 2015.
a bypass, they had to clean out his left, good carotid artery.
spite not consuming cows’ milk. This is a story for parents of all
He was afraid, but the surgery
Eventually, he attended one
plant-based children, because
went well. However, the bypass
of my husband’s grand rounds
through their children and their
in his leg failed. He was put on
at the Cleveland Clinic. Then
own convictions, they can help
Coumadin and was told there
wonderful,
open-minded,
improve the health of all children
was nothing else they could do.
open-hearted, Dr. Macknin ap-
by teaching their pediatricians
About this time he went to his
proached Jane, who is an Reg-
and any of their other doctors
regular doctor who suggested
istered Nurse as well as recipe
the power of plant-based eat-
from tests that it looked as if he
innovator, about working with
ing. We all have more influence
had diabetes and should see a
him on a study for obese chil-
than we realize!
diabetic doctor.
Jim said it was the lowest he has
dren with high cholesterol. Jane,
ever felt.
of course, was delighted and
Another story that shows the
taught the nutrition and cook-
power of an individual’s plant-
ing classes to the plant-based
based convictions is Jim Mc-
Then his wife, who had heard of
section of Dr. Macknin’s study.
Namara’s. Jim had a stroke
my husband’s work, called him
when he was 55, along with a
and as a result of that conversa-
The study was in fact a roaring
blocked right carotid artery.
tion, Jim and his wife came to
success.
Dr. Michael Macknin
Around that time he noticed
one of my husband’s monthly
led a study of obese children
his left leg cramped when he
five-hour seminars at The Cleve-
who were divided into two
walked and he’d have to stop to
land Clinic Wellness Institute.
groups, and fed either a low-
ease the pain. The pain became
Now 5 years plant-based, Jim
fat, no-oil vegan diet, or the
worse until he could hardly
has lost 45 pounds, he walks 45
American Heart Association rec-
walk across the room and the
minutes a day, he is pain free,
ommended diet. Both groups
cramping even woke him up at
his psoriasis is gone, he has no
lost weight. The kids eating the
night, leaving his left foot cold
toe tingling and no waking up
vegan
also
and tingling. For relief he had
at night, he is off Coumadin, he
improve-
to sit up and hang his leg over
is down to half of a half of his
the side of the bed.
statins and plans to take himself
showed
diet,
however,
significant
ments in systolic blood pres-
12
At this point
Naked Food Magazine
off that last little bit with his
into a positive experience. I was
doctor’s agreement if he meets
diagnosed as diabetic. Rather
his blood level goals, (which he
than fear or anxiety or sad-
is confident he will).
ness, I have attacked it head on with diet and exercise. Us-
Best of all, Jim says, his wife,
ing a similar diet as you, the
daughter and grandchildren
doctor is amazed. I have avoided
are plant-based, his brother-
becoming
in-law and sister-in-law are
something I think my doctor
plant-based and his sister-in-
was resigned to. So instead
law’s 82-year-old mother is off
of
her diabetic medications. His
is vegetables! I just wanted
brother-in-law
commented:
you to know what an amaz-
“I’m glad you went through
ing role model you have been.
what you have because I sure
Thank you! Love, Bryan
drugs,
reliant
my
on
drugs,
prescription
REAL FOOD
MEANS
feel good now.” Jim shares his story monthly at my husband’s
Jim’s comment: “That tingling
Cardiovascular Prevention and
in my toes makes it all worth-
Reversal seminars at the Cleve-
while. You just don’t know
land Clinic Wellness Institute to
who you touch.” So for all of
an absolutely rapt audience.
you who may feel alone or frustrated that the people you
All of the above is very moving,
care about aren’t with you,
but what makes Jim feel the
have confidence that you are
most emotional is a letter he
sending a powerful message
received from his 34-year-old
of the power of whole-food
nephew, who he hadn’t seen
plant-based
since attending his wedding
people you would never imag-
four years earlier. It is difficult
ine are listening.
nutrition,
and
for Jim to read this letter without choking up: Ann Crile Esselstyn is the author January 28th, 2016.
of the recipe section of Dr.
Uncle Jimmy, I hope you are
Esselstyn’s
doing well! I wanted to thank
Prevent and Reverse Heart
you because of the strength and success that you have had with your health. Because of you, my recent news has been turned
bestselling
book,
Disease, and co-author of The Prevent and Reverse Heart Disease Cookbook with her daughter, Jane Esselstyn.
WHOLE
NAKED PLANTS
Get started on the path to fabulous, whole food, plant-based living at NakedFoodMagazine.com Naked Food Magazine
13
NAKED KITCHEN
STUFFED HOLIDAY PUMPKIN Yield: 10-12 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, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS • 1 cup raw pecans or cashews • 1 large 6- to 8-lb. pumpkin • 1 lb. wild rice blend • 1 1/4 cup filtered water, divided • 2 lb. fresh organic spinach • 1/4 cup shoyu, tamari, or liquid aminos • 5 cups sliced organic button mushrooms • 1 cup diced organic celery • 1 large onion, chopped (2 cups) • 8 cloves garlic, minced • 3 Tbs. chopped fresh sage, divided • 4 tsp. chopped fresh thyme, divided • 2 cups organic, non-GMO corn kernels (3 ears) • 1 ½ cups cooked black beans, or 1 BPAfree can black beans, rinsed and drained • Ground pepper METHOD 1. Preheat oven to 350°F. 2. Place the pecans or cashews on a baking tray and roast in the oven for about 10-15 minutes. Set aside. 3. At the same time, on an oven-safe glass dish or baking tray lined with a silicone mat, bake the pumpkin whole for about 60-90 minutes. Pierce slightly with a knife a couple of times during baking. When knife goes in easily, remove the pumpkin from oven. Let it cool for 10 minutes and cut the top carefully. The inside of the pumpkin will be extremely hot! Scoop out the seeds
14
Naked Food Magazine
and pulp and set aside. 4. Cook the wild rice according to package instructions. Transfer to a mixing bowl. 5. Bring 1/2 cup filtered water to a boil in a skillet. Add the spinach and 1/4 cup shoyu. Turn the heat off and cover for 5 minutes or until wilted. Chop lightly and add to the rice in the bowl. 6. Bring another 1/2 cup filtered water to a boil in the skillet. Add the mushrooms, onion, garlic, sage, and thyme. Sauté for 10 minutes, or until all liquid has evaporated. Stir in the corn, black beans, and an extra 1/4 cup of filtered water to avoid dryness. Sauté for 5 minutes, stirring often. Add to the rice mixture and stir. Add the roasted pecans or cashews and chopped celery. Season with ground pepper, if desired. 7. Fill the pumpkin with the rice mixture and bake, without the cover, for about 10 minutes. Remove from oven and fluff the rice stuffing a bit. 8. When serving, be sure to scoop a bit of the pumpkin flesh along with the stuffing, so guests get some of both. Alternatively, cut the pumpkin into 10-12 wedges and serve a wedge to each guest along with a generous scoop of rice stuffing. Chef’s Note: Pumpkin seeds can be roasted in the oven as well. Place the seeds in a single layer on a silicone baking sheet and roast at 300°F for 45 minutes or until golden brown, stirring occasionally. The extra pulp can be blended in a food processor and used in soups or smoothies.
Create an edible cornucopia for your Thanksgiving table with this pumpkin stuffed with a fall harvest of corn, beans, greens, nuts, and herbs. It will make a beautiful—and delicious—centerpiece.
Naked Food Magazine
15
NAKED ROCK STAR
CODY LINLEY Cody Linley is an accomplished singer, dancer, and actor — there is not a lot this talented hunk can’t do. He is best known for his role as Jake Ryan (Miley’s boyfriend) on “Hannah Montana” and for making it to the Final Four on Season 7 of “Dancing With The Stars”. He also co-starred with Tara Reid in the Syfy Channel’s movie “Sharknado: The 4th Awakens” that premiered this summer. Most importantly, Cody walks the walk and lives a sustainable, kind, and enlightened lifestyle. He is in love with real food and follows a vegan plant-based diet. In between his busy entertainment career he also has time for yoga and meditation. What is not to love about him? We spoke to Cody about his lifestyle and what inspired him to live this way. Without further ado…
16
Naked Food Magazine
"I can’t ever see myself going back to another way of life."
Naked Food Magazine
17
NAKED ROCK STAR Q. HOW OLD WERE YOU WHEN YOU STARTED TO EAT A
Q. How do people react to your being vegan? Does it
PLANT-BASED DIET?
affect your social or professional life at all?
A. 21 years old!
A. Most people are supportive; a few folks may not understand and try to convince me to eat
Q. WHAT INSPIRED YOU TO CHANGE YOUR FOOD HABITS?
meat, but it doesn’t bother me. Food can be so
A. My best friends went vegan and the food
political for people. I believe that you should
tasted really good. I noticed I felt better after
make choices that are in alignment with who
eating plant-based meals. I had more energy and
you are, and that may not be the choice that
I learned the health benefits, so after that I was
everyone else will make, and that’s okay. Eating
hooked! It’s a choice that has endured for half
plants is what I feel is right for me, and so that’s
a decade now, and I can’t ever see myself going
that.
back to another way of life. As for life in the industry, usually there are Q. WHAT WAS YOUR DIET LIKE BEFORE THE CHANGE? A. I ate steak and cheese and fast food and fried food, without any consideration to what I was eating and why really. Q. WAS IT HARD TO SWITCH? IF SO, IS IT STILL DIFFICULT? A. The first two weeks were all about figuring out what I could eat, until I realized it was much easier than I was making it out to be. Now, I don't find it difficult at all, it's actually great being vegan. I feel good about the food I choose to eat. Sometimes traveling can be tricky, but usually I can make it work by bringing lots of
thankfully. When I go out to eat I can always find something that works, some places are better than others for sure. There are websites that show vegan options at chains and that helps when traveling. Q. What is the best advice any one has given you? A. Success has to be earned, it’s never free. So you have to be willing to put in the time, energy, and hard work to make your dreams come true, there’s no such thing as an overnight success; behind every successful career that endures is
protein shakes and just planning ahead.
actually years of intense focus and effort.
Q. WHAT IS THE PERFECT MEAL FOR YOU?
Q. Tell us about what you are doing now. What proj-
A. Lentil loaf & brown rice! There are several Vegan Thai places in Hollywood that make great
ects do you have in the near future? A. I
just
finished
a
hilarious
mock-buster
vegan lentil loaf!
Sharknado 4 and we had the premiere on SyFy
Q. WHAT IS A TYPICAL MEAL YOU MAKE?
fun. Now I’m looking forward to new projects,
A. Spinach salad with avocado and black pepper, brown rice, black beans, and sweet potatoes. Oh and lots of vegan protein shakes.
18
vegan options for me when I am on set,
Naked Food Magazine
Channel last month in Las Vegas; it was a lot of something more serious that actually shows my adult acting chops. You can keep up with all that I’m doing by following me at @CodyLinley on Twitter, Facebook, Instagram, or Snapchat.
THIS IS HOME.
Livestock and their byproducts account for at least 32,000 million tons of carbon dioxide (CO 2) per year, or 51% of all worldwide greenhouse gas emissions.
NAKED KITCHEN
Holiday Hasselback Potatoes Yield: 5 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, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
Hasselback potatoes are the Swedish version of baked potatoes. They take their name from the Hasselbacken Hotel Restaurant in Stockholm, Sweden. 20
Naked Food Magazine
INGREDIENTS • 5 Russet or Yukon gold organic potatoes with skin, scrubbed, and patted dry • 8 garlic cloves, thinly sliced lengthwise • 6 sprigs thyme or rosemary • Sprinkle of turmeric • 1/2 tsp. of salt-free seasoning • Ground pepper to taste • 2 stems of chives, minced METHOD 1. Preheat oven to 400°F with a rack in the lower-middle position. 2. Slice 1/8-inch slits in the potatoes, stopping just before cutting all the way through so that the slices stay connected at the bottom of the potato. 3. Place a slice of garlic in every other slit in the potatoes. Tuck a thyme or rosemary leaf or two into the other slits. Placing the rosemary and garlic in between the slices separates the potato slices and reduces cooking time. 4. Place the potatoes on a baking tray with a silicone mat. Sprinkle with turmeric, salt-free seasoning, and pepper. Bake for 45 minutes. Turn the baking tray around and bake for another 25 minutes, or until the potatoes are crispy on the edges and fork tender. Garnish with fresh chives, rosemary, and thyme. Chef’s note: Larger potatoes may take longer.
Naked Food Magazine
21
NAKED LIFE
22
Naked Food Magazine
Since most of us live with others and share meals, it’s inevitable you’ll have to tell them about your lifestyle change. A good way to start is to say you’ve been doing research on healthy habits and reading about the benefits of a whole food plant-based diet.
plant-based eatING: How To
INVOLVE YOUR
FAMILY
BY Nele Liivlaid, CPBN
Next, name your reasons, whatever they might be: weight loss, digestive problems, other health issues, bad skin, or environmental and ethical considerations. Have a list of books you’ve been studying available for people. You might also want to add the names of respected medical doctors who recommend the whole foods plant-based diet. These experts include: Dr. Caldwell Esselstyn, Dr. John A. McDougall, Dr. Neal D. Barnard, Dr. Dean Ornish, Dr. T. Colin Campbell, Dr. Michael Greger, Dr. Joel Fuhrman. Don’t try to push anyone into accepting your change right away. Let them adjust to your new way of eating and, at some point, we’re sure they’ll show interest in trying the foods you’re having. You can start by baking or preparing delicious oil-free and sugar-free cakes and desserts for them. It’s important to avoid any stress related to food and family meals. Naked Food Magazine
23
NAKED LIFE into
the food and serve it. No one
When cooking for a group of
something they’re reluctant to
will notice the absence of
friends, I suggest making the
change. Introduce the change
meat in a dish such as bean-
desserts a bit sweeter than
as a thrilling new challenge and
lentil chilies with rice. It’s a
you’d usually have them. With
not as a “must-do”. Don’t try
hearty and filling dinner.
that in mind, try adapting your
Don’t
force
anyone
family’s
to make the switch overnight.
palate.
Start
using
Start as simply as adding more
If you can’t persuade your
dates as a sweetener as they’re
greens, vegetables, legumes,
family
not only extremely sweet but
and fruits to your family’s menu.
at home, cook two dinners
to
eat
plant-based
also have a nice caramel taste.
instead. It’s easier than you Don’t be offended when your
think. For example, while pre-
If your family has preconcep-
family doesn’t like what you’ve
paring a stew, steam some
tions about what you’re mak-
cooked. It might be that you
veggies for everyone and cook
ing,
need to practice your new way
the meat/fish separately. For a
ingredients you’re using un-
of cooking or that everyone’s
curry, prepare your beans/len-
til they’ve tasted the food. By
taste buds (yours included)
tils and again, cook the meat/
telling
need to get adjusted to new
fish on the side. You can also
they’re about to eat was made
flavours. For me it took three
include the starches (potatoes,
with two cans of beans, they’re
or four times before I started
corn, parsnips, or whole grains)
going to turn up their noses
appreciating
in the stew/curry or cook them
at it. It’s simple psychology
separately.
and
artichokes
and
fennel, but now I absolutely
tell
them
affects
them
the
the
what
brownie
way
they
perceive the taste. Introduc-
love the taste of these veggies. Never give up and always try
If you want to make pasta with
ing new foods is fun and
new things!
sauce, again, prepare the sauce
educational.
and legumes and then do the
bake muffins with applesauce
Are you the only one in your
meat separately. Serve both
instead of oil. For those look-
family starting healthful eat-
types of pasta: the sauce and
ing for a new nutty flavour, try
ing? If you’re the one doing
legumes and the sauce and
spelt.
the cooking then it’s easy to
meat. Perhaps someone will
prepare
make the change solo. Begin
surprise you and go for the
cashew mayonnaise (all my
by trying to get your family
veggie meal. Use plant-based
carnivore
to
diet
creams and coconut milk when
satisfaction when they taste it.)
at home. Have one or two
cooking. No one will notice
meatless days a week and then
the
these
Not the cook? Persuade the
gradually increase the number
substitutes taste great. Miss-
cook to consider your new
of days you cook without meat.
ing cheese? Nutritional yeast in
lifestyle and introduce him or
veggie dishes brings out a
her to the concept of cook-
cheesy flavour.
ing two dinners. If the cook is
eat
a
plant-based
Don’t make the plant-based meal a big deal. Just prepare
24
don’t
Naked Food Magazine
difference,
as
Of
Eat
course, nut
dates
you
spreads
friends
sigh
and
can and with
reluctant to do so, ask them
to at least cook the meat separately and use plant-based creams or coconut milk. Always have a can of beans on hand so you can have something ready to serve with your meal if you don’t want to cook. A big thing to consider is to actually start cooking! Plantbased stew and curry recipes are simple to prepare, even if you’re a beginner. If preparing a curry sounds too scary, start by boiling rice and lentils and then steaming some veggies. Can’t do that? Anyone can chop vegetables and make a salad. The trick is not to lecture but to set a good example. By continuing along your healthful path, people will learn it’s not some kind of temporary fad. They’ll also see the positive effects the new lifestyle has on
you
(weight-loss,
more
energy, better skin, overall improvement in health) and they might be impressed and try it out themselves.
Nele Liivlaid is a plant-based certificate graduate and spreads the word about healthful, sustainable nutrition and lifestyle. Visit www.nutriplanet.org
CHOOSE FOOD. NOT MEDS. PLANT-BASED | WHOLE | ORGANIC | REAL FOOD
NAKED KITCHEN
Santa’s Fabulous Chocolate Chip Cookies Yield: 12 Cookies. 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, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS
become small pieces. Add to the mixing bowl. 3. Lastly, process the flax seeds alone until milled.
•
2 cups almond flour or milled almonds
•
2 Tbsp. cacao powder
Add the 9 teaspoons of water and blend again. Let
•
1 tsp. aluminum-free baking powder
the flax and water mixture sit for a few minutes until
•
1 tsp. baking soda
it thickens and then transfer to the mixing bowl.
•
1/4 cup nuts such as (almonds, pecans, Brazil or pine nuts)
4.
Add the chocolate chips and mix all the
ingredients together until homogeneous. 5. Preheat oven to 375°F. Prepare a silicone baking
•
1 cup dates, pitted
•
1/2 tsp. alcohol-free vanilla extract
tray or cover a baking tray with a silicone mat to bake
•
3 tsp. flax seeds or milled flax
the cookies. It is not necessary to add oil.
•
9 tsp. filtered water
•
1/2 cup dark chocolate chips
6. With wet hands, scoop a tablespoon of cookie dough and form it into a ball with your hands. Flatten the ball down to a cookie shape and place it
METHOD 1. In a mixing bowl, combine the almond flour, cacao powder, baking powder, and baking soda. 2. In a food processor, combine the nuts, dates, and vanilla and pulse for about 6-8 seconds or until nuts
26
Naked Food Magazine
on the baking tray. Scoop another tablespoon of cookie dough and repeat the process with the rest of the mixture, making 12 balls total. Bake for 20 minutes, let cool, and enjoy!
Santa Claus will lose his portly paunch if he receives these tasty-yet-healthful cookies at all his stops on Christmas Eve!
Naked Food Magazine
27
7 NOW NAKED HEALING
REASONS TO
DITCH DAIRY BY PCRM
28
Naked Food Magazine
Many Americans, including some vegetarians, still consume substantial amounts of dairy products—and government policies still promote them—despite scientific evidence that questions their health benefits and indicates their potential health risks.
1. Bone Health Calcium is an important mineral that helps to
ers tracked the diets, physical activity, and stress
keep bones strong. Our bones are constantly
fracture incidences of adolescent girls for seven
remodeling, meaning the body takes small
years, and concluded that dairy products and
amounts of calcium from the bones and replaces
calcium do not prevent stress fractures in
it with new calcium. Therefore, it is essential to
adolescent girls. 3 Similarly, the Harvard Nurses’
have enough calcium so that the body doesn’t
Health Study, which followed more than 72,000
decrease bone density in this remodeling
women for 18 years, showed no protective effect
process.
of increased milk consumption on fracture risk.1
Though
calcium
is
necessary
for
ensuring bone health, the actual benefits of calcium intake do not exist after consumption
It is possible to decrease the risk of osteopo-
passes a certain threshold. Consuming more
rosis by reducing sodium intake in the diet,4,5
than approximately 600 milligrams per day—
increasing intake of fruits and vegetables,5,6
easily achieved without dairy products or calcium
and ensuring adequate calcium intake from
supplements—does not improve bone integrity.
plant foods such as kale, broccoli, and other leafy
1
green vegetables and beans. You can also use Clinical research shows that dairy products
calcium-fortified products such as breakfast
have little or no benefit for bones. A 2005
cereals and juices. Soy milk and fortified
review published in Pediatrics showed that milk
orange juice are two examples of products
consumption does not improve bone integrity
which provide about the same amount of calcium
in children.2 In a more recent study, research-
per serving as milk or other dairy products.7
Naked Food Magazine
29
NAKED HEALING Exercise is one of the most
and soy or rice milk exist as
prostate and breast cancers is
effective ways to increase bone
options for providing vitamin
most likely related to increases in
density and decrease the risk
D through the diet.
insulin-like growth factor (IGF-1),
of osteoporosis,
ments are also available.
which is found in cow’s milk. 22
2. Fat Content and Cardiovascular Disease
Consumption of milk and dairy
Individuals often drink milk in
Dairy
including
ing levels of IGF-1.23,24 Perhaps
order to obtain vitamin D in
cheese, ice cream, milk, but-
the most convincing association
their diets, unaware that they
ter, and yogurt, contribute sig-
between IGF-1 levels and cancer
can receive vitamin D through
nificant amounts of cholesterol
risk is seen in studies of pros-
other sources. Without vitamin
and saturated fat to the diet.15
tate cancer. Case-control stud-
D, only 10-15 percent of dietary
Diets high in fat and especially
ies in diverse populations have
calcium is absorbed.
in saturated fat can increase
shown a strong and consistent
the risk of heart disease and
association between serum IGF-
The best natural source of vi-
can cause other serious health
1 concentrations and prostate
tamin D is sunlight. Five to 15
problems.
plant-
cancer risk.25 One study showed
minutes of sun exposure to the
based diet that eliminates dairy
that men with the highest
arms and legs or the hands,
products, in combination with
levels of IGF-1 had more than
face, and arms can be enough
exercise,
cessation,
four times the risk of prostate
to meet the body’s requirements
and stress management, cannot
cancer, compared with those
for vitamin D, depending on
only prevent heart disease, but
who had the lowest levels.26
the
may also reverse it.16,17
8,9
and its ben-
14
Supple-
efits have been observed in studies of both children and adults.
8,10-11
12
individual’s
skin
tone.13
products,
A
low-fat,
smoking
to obtain adequate levels of vitamin D. In colder climates during the winter months the sun may not be able to provide adequate vitamin D. During this time vitamin D must be
tracking 21,660 participants for
Consumption of dairy products
increased risk of prostate can-
has also been linked to higher risk for various cancers, especially to cancers of the reproductive system. Most significantly,
obtained through the diet. Few foods naturally contain
prostate
ucts
been linked to increased risk for
naturally
contain
this
vitamin. Therefore, fortified cereals, grains, bread, orange juice,
30
3. Dairy and Cancer
dairy product consumption has
vitamin D, and no dairy prod-
Naked Food Magazine
been shown to increase circulat-
In the Physicians Health Study,
Darker skin requires longer exposure to the sun in order
products on a regular basis has
18-20
cers.
and breast can-
21
The danger of dairy product consumption as it relates to
28 years, researchers found an cer for those who consumed ≥2.5 servings of dairy products per day as compared with those who consumed ≤0.5 servings a day.19 This study, which is supported by other findings,27,28 also shows that prostate cancer risk was elevated with increased consumption of low-fat milk, suggesting that too much dairy calcium, and not just the fat
associated with dairy products, could be a potential threat to prostate health. In addition to increased levels of IGF-1, estrogen metabolites are considered risk factors for cancers of the reproductive system, including cancers of
Without vitamin D, only 10-15%
of dietary
calcium
is absorbed
the breasts, ovaries, and prostate. These metabolites can affect cellular proliferation such that cells grow rapidly and
to development of ovarian can-
aberrantly,29 which can lead to
cer. The relation between dairy
cancer growth. Consumption
products and ovarian cancer
of milk and dairy products
may be caused by the break-
contributes to the majority (60-
down of the milk sugar lactose
70 percent) of estrogen intake
into galactose, a sugar which
in the human diet.
may be toxic to ovarian cells. 30 In a study conducted in Sweden,
In a large study including 1,893
consumption of lactose and
women from the Life After
dairy products was positively
Cancer
Study
linked to ovarian cancer. 31 A
who had been diagnosed with
similar study, the Iowa Women’s
early-stage invasive breast can-
Health Study, found that women
cer, higher amounts of high-
who consumed more than one
fat dairy product consumption
glass of milk per day had a 73
were associated with higher
percent greater chance of de-
mortality rates. As little as 0.5
veloping ovarian cancer than
servings a day increased risk
women who drank less than
significantly. This is probably
one glass per day. 32
Epidemiology
due to the fact that estrogenic hormones reside primarily in fat, making the concern most
4. Lactose Intolerance
Lactose intolerance is com-
pronounced for consumption of
mon among many populations,
high-fat dairy products.
affecting approximately 95 percent of Asian-Americans, 74 dairy
percent of Native Americans, 70
products may also contribute
percent of African-Americans, 53
The
consumption
of
References 1. Feskanich D, Willett WC, Colditz GA. Calcium, vitamin D, milk consumption, and hip fractures: a prospective study among postmenopausal women. American Journal of Clinical Nutrition 2003;77:504–511. 2. Lanou AJ, Berkow SE, Barnard ND. Calcium, dairy products, and bone health in children and young adults: a reevaluation of the evidence. Pediatrics. 2005;115:736–743. 3. Sonneville KR, Gordon CM, Kocher MS, Pierce LM, Ramappa A, Field AE. Vitamin D, calcium, and dairy intakes and stress fractures among female adolescents. Archives of Pediatrics and Adolescent Medicine 2012;166:595-600. 4. Reid DM, New SA. Nutritional influences on bone mass. Proceedings of the Nutrition Society 1997;56:977–987. 5. Lin P, Ginty F, Appel L, et al. The DASH diet and sodium reduction improve markers of bone turnover and calcium metabolism in adults. Journal of Nutrition, 2001;133:3130–3136. 6. Tucker KL, Hannan MR, Chen H, Cupples LA, Wilson PWF, Kiel DP. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. The American Journal of Clinical Nutrition. 1999;69:727–736. 7. National Institutes of Health. NIH Osteoporosis and Related Bone Diseases National Resource Center. Calcium and Vitamin D: Important at Every Age. Available at:http://www.niams.nih.gov/Health_Info/ Bone/Bone_Health/Nutrition/. Accessed September 24, 2013. 8. Prince R, Devine A, Dick I, et al. The effects of calcium supplementation (milk powder or tablets) and exercise on bone mineral density in postmenopausal women. Journal of Bone and Mineral Research 1995;10:1068–1075. 9. Going S, Lohman T, Houtkooper L, et al. Effects of exercise on bone mineral density in calcium-replete postmenopausal women with and without hormone replacement therapy. Osteoporosis International. 2003;14:637–643. 10. Lunt M, Masaryk P, Scheidt-Nave C, et al. The effects of lifestyle, dietary dairy intake and diabetes on bone density and vertebral deformity prevalence: the EVOS study. Osteoporosis International. 2001;12:688– 698. 11. Lloyd T, Beck TJ, Lin HM, et al. Modifiable determinants of bone status in young women. Bone. 2002;30:416–421. 12. Holick MF, Garabedian M. Vitamin D: photobiology, metabolism, mechanism of action, and clinical applications. In: Favus MJ, ed. Primer on the Metabolic Bone Diseases and Disorders of Mineral Metabolism. 6th ed. Washington, DC: American Society for Bone and Mineral Research; 2006:129-137. 13. Holick M. The vitamin D epidemic and its health consequences. Journal of Nutrition, 2005;135:2739S–2748S. 14. Zhang R, Naughton D. Vitamin D in health and disease: current perspectives. Nutrition Journal, 2010;9:65. 15. Warensjo E, Jansson JH, Berglund L, et al. Estimated intake of milk fat is negatively associated with cardiovascular risk factors and does not increase the risk of a first acute myocardial infarction. British Journal of Nutrition, 2004;91:635–642. 16. Szeto YT, Kwok TC, Benzie IF. Effects of a long-term vegetarian diet on biomarkers of antioxidants status and cardiovascular disease risk. Nutrition. 2004;20:863–866. 17. Ornish D, Brown SE, Scherwitz LW, et al. Can lifestyle changes reverse coronary heart disease? Lancet. 1990;336:129–133. 18. Qin L, Xu J, Wang P, Tong J, Hoshi K. Milk consumption is a risk factor for prostate cancer in Western countries: evidence from cohort studies. Asia Pacific Journal of Clinical Nutrition, 2007;16:467–476. 19. Song Y, Chavarro JE, Cao Y, et al. Whole milk intake is associated with prostate cancer-specific mortality among U.S. male physicians. Journal of Nutrition, 2013;143:189-196. 20. Chan JM, Stampfer MJ, Ma J, Gann PH, Gaziano JM, Giovannucci E. Dairy products, calcium, and prostate cancer risk in the Physicians’ Health Study. The American Journal of Clinical Nutrition, 2001;74:549-554. 21. Kroenke CH, Kwan ML, Sweeney C, Castillo A, Caan Bette J. High-and low-fat dairy intake, recurrence, and mortality after breast cancer diagnosis. Journal of the National Cancer Institute, 2013;105:616-623. 22. Voskuil DW, Vrieling A, van’t Veer LJ, Kampman E, Rookus MA. The insulin-like growth factor system in cancer prevention: potential of dietary intervention strategies. Cancer Epidemiology, Biomarkers, & Prevention, 2005;14:195–203. 23. Cadogan J, Eastell R, Jones N, Barker ME. Milk intake and bone mineral acquisition in adolescent girls: randomised, controlled intervention trial. British Medical Journal. 1997;315:1255–1260. 24. Qin LQ, He K, Xu JY. Milk consumption and circulating insulin-like growth factor-I level: a systematic literature review. International Journal of Food Sciences and Nutrition, 2009;60:330-340. 25. Cohen P. Serum insulin-like growth factor-I levels and prostate cancer risk—interpreting the evidence. Journal of the National Cancer Institute. 1998;90:876–879. 26. Chan JM, Stampfer MJ, Giovannucci E,
Naked Food Magazine
31
NAKED HEALING percent of Mexican-Americans,
hormones and growth factors
Pesticides, polychlorinated bi-
and 15 percent of Caucasians. 33
produced within a cow’s body.
phenyls (PCBs), and dioxins are
Symptoms, which include gas-
In addition, synthetic hormones
other examples of contaminants
trointestinal distress, diarrhea,
such as recombinant bovine
found in milk. Dairy products
and flatulence, occur because
growth hormone are common-
contribute to one-fourth to one-
these individuals do not have
ly used in cows to increase the
half of the dietary intake of total
the enzyme lactase to digest
production of milk.
Once in-
dioxins. 36 All of these toxins do
the milk sugar lactose. When
troduced into the human body,
not readily leave the body and
digested, the breakdown prod-
these hormones may affect
can eventually build to harm-
ucts of lactose are two simple
normal hormonal function.
ful levels that may affect the
sugars:
glucose
and
35
galac-
immune, reproductive, and the
tose. Nursing children have ac-
When treating cows for con-
central nervous systems. More-
tive enzymes that break down
ditions such as mastitis, or in-
over, PCBs and dioxins have
galactose,
age,
flammation, of the mammary
also been linked to cancer. 37
many of us lose much of this
glands, antibiotics are used,
capacity. Due to the common
and traces of these antibiotics
Other
nature of this condition, and in
have occasionally been found
introduced during processing
order to avoid these uncomfort-
in samples of milk and dairy
of
able side effects, milk consump-
products.
is
melamine, often found in plas-
tion is not recommended.
used frequently, because mas-
tics, which negatively affects
titis is a very common condi-
the kidneys and urinary tract
tion in cows, due to dairy prod-
due to their high nitrogen con-
Milk contains contaminants that
uct practices which have cows
tent,38 and carcinogenic toxins
range from hormones to pes-
producing
including aflatoxins. These are
ticides. Milk naturally contains
nature intended.
but
as
we
34
5. Dairy Contaminants
This
more
treatment
milk
than
contaminants
milk
products
often include
additionally dangerous because they are not destroyed in pasteurization. 39
6. Milk Proteins and Diabetes
Insulin-dependent (type 1 or childhood-onset)
diabetes
is
linked to consumption of dairy products in infancy.40 A 2001 Finnish study of 3,000 infants with
genetically
increased
risk for developing diabetes showed that early introduction
32
Naked Food Magazine
of cow’s milk increased suscep-
Pediatrics recommends that in-
tibility to type 1 diabetes.41 In
fants below 1 year of age not
addition, the American Acad-
be given whole cow’s milk,45
emy of Pediatrics observed up
as iron deficiency is more likely
to a 30 percent reduction in the
due to the low amount of iron
incidence of type 1 diabetes in
found in cow’s milk as compared
infants who avoid exposure to
with human breast milk.46 Colic
cow’s milk protein for at least
is an additional concern with
the first three months of their
milk consumption. Up to 28
lives.42
percent of infants suffer from colic during the first month
7. Milk for Children and Infants Milk proteins, milk sugar, fat,
and saturated fat in dairy products pose health risks for children and encourage the development of obesity, diabetes, and heart disease. While lowfat milk is often recommended
for
decreasing
obesity
risk, a study published in the Archives of Disease in Childhood showed that children who drank 1 percent or skim milk, compared with those who drank full-fat milk, were not any less likely to be obese.43 Moreover, a current meta-analysis found
of life.47 Pediatricians learned long ago that cow’s milk was often the reason. We now know that
breastfeeding
mothers
can have colicky babies if the mothers consume cow’s milk. The cow’s antibodies can pass through the mother’s bloodstream, into her breast milk, and to the baby.48,49 Additionally, food allergies appear to be common results of cow’s milk consumption, particularly in children.50,51 Cow’s milk consumption has also been linked to chronic constipation in children. 52
no support for the argument that increasing dairy product intake will decrease body fat
The Physicians Committee for
and weight over the long term
Responsible Medicine (PCRM)
(>1 year).44
is a non-profit organization, which promotes a vegan diet,
For infants, the consumption of
preventive
medicine,
alterna-
cow’s milk is not recommend-
tives to animal research. For more
ed. The American Academy of
information visit www.pcrm.org.
et al. Plasma insulin-like growth factor-1 and prostate cancer risk: a prospective study. Science. 1998;279:563–565. 27. Chan JM, Stampfer MJ, Ma J, Gann PH, Gaziano JM, Giovannucci E. Dairy products, calcium, and prostate cancer risk in the Physicians’ Health Study. American Journal of Clinical Nutrition, 2001;74:549–554. 28. Tseng M, Breslow RA, Graubard BI, Ziegler RG. Dairy, calcium and vitamin D intakes and prostate cancer risk in the National Health and Nutrition Examination Epidemiologic Follow-up Study cohort. American Journal of Clinical Nutrition, 2005;81:1147–1154. 29. Farlow DW, Xu X, Veenstra TD. Quantitative measurement of endogenous estrogen metabolites, risk-factors for development of breast cancer, in commercial milk products by LC-MS/MS. Journal of Chromatography B 2009;877:1327-1334. 30. Cramer DW, Greenberg ER, Titus-Ernstoff L, et al. A case-control study of galactose consumption and metabolism in relation to ovarian cancer. Cancer Epidemiology, Biomarkers, & Prevention, 2000;9:95–101. 31. Larsson SC, Bergkvist L, Wolk A. Milk and lactose intakes and ovarian cancer risk in the Swedish Mammography Cohort. American Journal of Clinical Nutrition, 2004;80:1353–1357. 32. Kushi LH, Mink PJ, Folsom AR, et al. Prospective study of diet and ovarian cancer. American Journal of Epidemiology. 1999;149:21–31. 33. Bertron P, Barnard ND, Mills M. Racial bias in federal nutrition policy, part I: the public health implications of variations in lactase persistence. Journal of the National Medical Association. 1999;91:151–157. 34. Swallow DM. Genetics of lactase persistence and lactose intolerance. Annual Review of Genetics, 2003;37:197–219. 35. Outwater JL, Nicholson A, Barnard N. Dairy products and breast cancer: the IGF- 1, estrogen, and bGH hypothesis. Medical Hypotheses. 1997;48:453–461. 36. Bhandari SD, Schmidt RH, Rodrick GE. Hazards resulting from environmental, industrial, and agricultural contaminants. In: Schmidt RH, Rodrick GE, eds. Food Safety Handbook. Hoboken, N.J.: John Wiley & Sons, Inc.; 2005:291–321. 37. Baars AJ, Bakker MI, Baumann RA, et al. Dioxins, dioxin-like PCBs and nondioxin- like PCBs in foodstuffs: occurrence and dietary intake in the Netherlands. Toxicology Letters, 2004;151:51–61. 38. Fischer WJ, Schilter B, Tritscher AM, Stadler RH. Contaminants of milk and dairy products: contamination resulting from farm and dairy practices. In: Fuquay JW, ed. Encyclopedia of Dairy Sciences. 2nd ed. San Diego, CA: Academic Press; 2011:887– 897. 39. Prandini A, Tansini G, Sigolo S, Filippi L, Laporta M, Piva G. On the occurrence of aflatoxin M1 in milk and dairy products. Food and Chemical Toxicology. 2009;47:984–991. 40. Saukkonen T, Virtanen SM, Karppinen M, et al. Significance of cow’s milk protein antibodies as risk factor for childhood IDDM: interaction with dietary cow’s milk intake and HLA-DQB1 genotype. Childhood Diabetes in Finland Study Group. Dibetologia. 1998;41:72–78. 41. Kimpimaki T, Erkkola M, Korhonen S, et al. Short-term exclusive breastfeeding predisposes young children with increased genetic risk of type I diabetes to progressive beta-cell autoimmunity. Diabetologia. 2001;44:63–69. 42. Eidelman AI, Schanler RJ. Policy statement: breastfeeding and the use of human milk. From the American Academy of Pediatrics. Pediatrics. 2012;129:827–841. 43. Scharf RJ, Demmer RT, DeBoer MD. Longitudinal evaluation of milk type consumed and weight status in preschoolers. Archives of Disease in Childhood. 2013; 98:335-340. 44. Chen M, Pan A, Malik VS, Hu FB. Effects of dairy intake on body weight and fat: a meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition. 2012;96:735-747. 45. Gartner LM, Morton J, Lawrence RA, et al. Breastfeeding and the use of human milk. Pediatrics. 2005;115:496–506. 46. Pennington JAT, Douglass JS. Bowes and Church’s Food Values of Portions Commonly Used. 18th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2005. 47. Lucassen PL, Assendelft WJ, van Eijk JT, Gubbels JW, Douwes AC, van Geldrop WJ. Systematic review of the occurrence of infantile colic in the community. Archives of Disease in Childhood. 2001;84:398–403. 48. Jarvinen KM, Makinen-Kiljunen S, Suomalainen H. Cow’s milk challenge through human milk evoked immune responses in infants with cow’s milk allergy. Journal of Pediatrics, 1999;135:506–512. 49. Paronen J, Bjorksten B, Hattevig G, Akerblom HK, Vaarala O. Effect of maternal diet during lactation on development of bovine insulin-binding antibodies in children at risk for allergy. Journal of Allergy and Clinical Immunology, 2000;106:302–306. 50. Sampson HA. Food allergy. Part 1: immunopathogenesis and clinical disorders. Journal of Allergy and Clinical Immunology, 2004;113:805– 819. 51. Host A. Frequency of cow’s milk allergy in childhood. Annals of Allergy, Asthma & Immunology, 2002;89(6 Suppl 1):33–37. 52. Iacono G, Cavataio F, Montalto G, et al. Intolerance of cow’s milk and chronic constipation in children. New England Journal of Medicine, 1998;339:1100–1104.
Naked Food Magazine
33
NAKEDKITCHEN KITCHEN NAKED
MING'S ROASTED CAULIFLOWER Yield: 4 Servings. Recipe from Naked Food Magazine’s newly-released Master Plants Cookbook. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS • 1 large cauliflower • 2 teaspoons finely grated fresh ginger • 1 tablespoon tahini • 1 tablespoon organic, non-GMO miso paste • 3 tablespoons vegetable broth • 3 dried prunes or dates, pitted • 1/2 teaspoon ground turmeric • Sliced green onions, for garnish (optional) • Freshly ground black pepper to taste • White and black sesame seeds, for garnish METHOD Preheat the oven to 425°F. Cut the leaves and stem off the bottom of the cauliflower head so that it sits flat. In a food processor, mix the ginger, tahini, miso paste, broth, prunes or dates, and turmeric. Using your hands, rub the mixture over the cauliflower, making sure you get it everywhere, even on the bottom. Roast the cauliflower in the oven for 45 minutes, or until it is soft and brown. Remove the cauliflower from the oven and top with a sprinkle of the green onions (optional), a pinch of the ground black pepper, and sesame seeds before serving.
34
Naked Food Magazine
This extraordinary method of roasting cauliflower — the entire head as a whole — will make a remarkable and memorable debut on your holiday table. Golden-brown and aromatic, this tasty roast makes a delicious entree. Naked Food Magazine
35
NAKED WISDOM
EATING MORE CALORIES LOSING MORE WEIGHT BY T. COLIN CAMPBELL, PHD
Although the average caloric intake of the Chinese people is higher than that of Americans (2,640 vs. 2,360 for adult males), and despite their smaller stature, the Chinese are, on average, much thinner than Americans. This may be attributed partially to the greater level of physical activity in rural China, but the evidence also suggests that it is explained partly by the composition of the diet. The mainstay of the Chinese diet is cereal grain. Carbohydrate intake accounts for 70% of the caloric intake in rural China compared to about 40% in the U.S. More importantly, only 15% of the calories consumed by rural Chinese men comes from fat, compared to almost 40% in the U.S. Although the total amount of protein is more or less comparable in these two populations, the source of the protein is very different: in the U.S. over 70% of the protein is derived from non-fish animal foods compared to only 7% in rural China. The
Cornell-Oxford-China
Nutrition
project,
conducted in mainland China and Taiwan, is a Give the gift of wisdom. In The China Study, Dr. T. Colin Campbell details the connection between nutrition and heart disease, diabetes, and cancer. The report also examines the source of nutritional confusion produced by powerful lobbies, government entities, and opportunistic scientists. The New York Times has recognized the study as the “Grand Prix of epidemiology” and the “most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease.”
massive survey of over 10,000 families designed to study diet, lifestyle, and disease across the far reaches of rural China. By simultaneously investigating more diseases and more dietary characteristics than any other study to date, the project has generated the most comprehensive database in the world on the multiple causes of disease. T. Colin Campbell, PhD is the Jacob Gould Schurman
Professor
Naked Food Magazine
of
Nutritional
Biochemistry at Cornell University. He is the author of The China Study, and Whole. NutritionStudies.org.
36
Emeritus
Visit
This article was reprinted with permission from the T. Colin Campbell Center for Nutrition Studies (nutritionstudies.org), home of the eCornell Plant-Based Nutrition Certificate Program Naked Food Magazine
37
NAKED PLANET
6 Quick Tips for P l ant-based Travel BY MARGARITA RESTREPO, CPBN Traveling can be an enriching experience
great for plant-based eaters. Buddhists in
off. Try to keep a non-judgmental and
and an opportunity to see the world, new
South East Asia, for example, eat a vegan
positive approach when meeting people
cultures, new places, and new ways of
diet for spiritual reasons, meaning there
who don’t share your same philosophy.
eating. It is also the perfect opportunity
are local restaurants that offer great
Being an advocate of health, kindness,
to prove that a vegan lifestyle does not
authentic food that is also vegan.
and enlightenment will give people a positive impression of what you are
limit what we can eat or enjoy, but is instead a sustainable lifestyle that can
#3: Connect With Others.
trying to accomplish and they will be
work anywhere. Here is some advice for a
Today’s social media can provide excellent
open to hear more from you.
worry-free and unforgettable plant-based
tips on plant-based, sustainable, local,
adventure:
and great food options anytime you
#6: Respect Other Cultures.
need. You can also meet fun, like-minded
Be conscious that your lifestyle may differ
#1: Mind Your Health.
people in vegetarian or vegan cafes, as
from other people’s and other countries
Your usual routine will change, so it’s
well as meet ups and festivals. Naked
you visit, but usually a healthy balance
important to be mindful of your health.
Food offers a comprehensive list of events
can be found most of the time. One of
Pack your favorite B12 supplement and
happening around the world centered on
the greatest benefits of traveling is to
avoid eating fast foods while traveling to
healthy lifestyle, vegan, and plant-based
see how others live and think while
make sure you maintain a balanced diet.
happenings.
embracing your ideals and adapting to ones that you can learn from. Living a
Nuts, seeds, and real food bars are great to keep with you at all times. Fresh fruit
#4: Carry Useful Tools.
healthy, kind, and more enlightened
is also great on the go. Even at an airport
Carrying small reusable glass or BPA-free
lifestyle is possible anywhere, and can
or train station, you can quick-wash
containers can prove to be very useful
provide a sound solution to many of
conventional fruit with sea salt and wa-
at times, especially when traveling with
the problems we face in the world today.
ter to remove some of the pesticides. You
children. These containers can be great to
can also carry a 2-3 oz. spray bottle with
save leftover fruit or food for afternoon
organic veggie wash.
snacks while on the go. It is also useful to carry a couple of reusable bamboo forks
#2: Research Ahead of Time.
and knives. Some people even carry a
Nowadays, you can find pretty much
small hand blender to mix up a great
every single restaurant in online direc-
smoothie no matter where they are.
Restrepo
is
an
advocate of humans, animals, and planet. She is the founder and editor-in-chief of Naked Food Magazine, author of the Naked Food Cookbook and
tories. Simply search for vegan or plant-
38
Margarita
based restaurants and you will get a taste
#5: Be a Positive Advocate.
co-author of the Master Plants
of what the local scene looks like. Some
Preaching and converting people into a
Cookbook. Visit NakedFoodMag-
countries' cultural ideologies can also be
healthier lifestyle can turn other people
azine.com
Naked Food Magazine
NAKED KITCHEN
QUICK & EASY Naked Pear Pie Yield: 8 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, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS For the crust: •
3 cups raw oats
•
1 cup dates
•
1 Tbsp. Ceylon cinnamon
•
1 Tbsp. nutmeg
•
2 Tbsp. filtered water
For the filling: •
5 medium size, organic pears with skin, any type, thinly sliced
•
Juice of 2 lemons
•
1/4 cup raisins
METHOD For the crust: Place the oats in a food processor and blend until powdered. Add the rest of the crust ingredients and purée until mixture is well-combined. Press the mixture into a 9-inch baking dish (preferably silicon or you may coat a 9-inch glass plate with a light mist of cooking spray.) For the filling: 1. Place the pear slices in a mixing bowl and sprinkle with lemon juice to prevent oxidation. 2. Arrange a thick spiral pattern layer of pear slices in the bottom of your crusted dish. Sprinkle with half of the raisins. Add a sprinkle of the cinnamon and nutmeg as well, and then repeat the layering process until all the pear slices are used. For a prettier presentation, use the largest slices on the top layer of the pie. 3. To enjoy it raw, refrigerate for an hour or two until crust hardens. To enjoy it cooked, bake at 375°F for about 20-25 minutes.
This festive, seasonal pie can be enjoyed raw or baked. Naked Food Magazine
39
NAKED LIFESTYLE
40
Naked Food Magazine
Naked Food's 2016
Holiday Gift Guide As a sustainable eater, you may already be shopping
products made with lanolin, toxic chemicals, GMOs, or
for holiday gifts for non-vegan family and friends but
milk derivatives. Items made from wool (including cash-
you still want your purchases to be vegan-friendly. Or
mere), silk, or leather are not suitable, either. Beauty
perhaps you are not plant-based yourself, but are buying
products like perfumes and make up should be toxin-free
a gift for a vegan friend. It may seem complicated, but
and organic if possible, as well as cruelty-free (not tested
it is easy to buy a thoughtful gift that is interesting,
on animals). We are all better off supporting products
healthy, sustainable, ethical, and also affordable. The
and companies that are making efforts to produce
main pitfall to avoid is anything made with a toxic or
sustainable, organic, and cruelty-free products for
animal-derived ingredient, (including candles that are
humans. There is nothing better than to give gifts with
made with beeswax or emit toxic fumes), or beauty
positive vibes and beautiful stories behind them.
The Healthiest Diet on the Planet helps us reclaim our health by enjoying nutritious starches, vegetables, and fruits. Dr. McDougall takes on the propaganda machines pushing dangerous, high-fat fad diets and cuts through the smoke and mirrors of the diet industry.
The Master Plants Cookbook takes you on a fascinating journey of discovery that spans ancient civilizations and links the wisdom of our ancestors with the magnificent power of foods we can still enjoy today. Master Plants will empower you to eat your way to your healthiest, most radiant self.
The Forks Over Knives Family Cookbook is a complete guide to a whole-food, plantbased lifestyle for the entire family. It includes more than 125 delicious kid-friendly recipes and tips for raising a whole-foodsloving child in a junk-food-laden world. Naked Food Magazine
41
NAKED LIFESTYLE
Little Activists Tees & Onesies.
$25 Made to order with certified organic cotton. Label stickers printed with vegetable-based inks with low VOC emissions on paper that contains up to 55% post-consumer recycled content. Made in the USA. No Animals Were Harmed In The Making Of This Human. Get 10% off at Littleactivists.com with discount code NAKED10.
Spooning Chocolate Gift Set
Cleanse, Tone and Moisturize
$92 for the set of 3 Organic Greens Foaming Face Wash: With antioxidants, nutrients, and vitamins from leafy green vegetables. (8 oz). Clarifying Toner: Clear, calm, freshen, tone, and revitalize skin. (4.2 oz). Day Glow: A liquid facial moisturizer for a healthy complexion. (1 oz). Get free Shipping + 10% off at GenuineGlowSkinCare.com
Pizzolato Prosecco
Game Changer Apron
Naked Food Magazine
$19.99 Wonderful and cozy gourmet hot chocolate. Vegan, Non-GMO, 64% Cacao, Gluten-Free. CocoaCanard.com
$30 55% certified organic cotton and 45% recycled polyester. Two front pockets with branded brass rivets. Cotton webbing ties. Every purchase supports environmental non-profit organizations. Available at NakedFoodMagazine.com
$13.99 100% Glera Grapes, No Sulfites Added, Organic, Non-GMO, Vegan. Appellation: Prosecco DOC. Creamy, with fresh yellow pulp fruit bouquet, an impressive length, and a unique harmony of flavors. Available at EcoVineWineClub.com 42
With all the conflicting nutritional theories out there, how do you decide which foods are truly best for you? Healing the Vegan Way demonstrates a clear and simple path through the latest medical research on different approaches, and it helps you maximize benefits for both body and mind.
Pizzolato NSA Rosso Convento
$11.99 50% Merlot / 50% Cabernet, No Sulfites Added, Organic, Non-GMO, Vegan. Appellation: IGT Veneto Mocha, whipped cream, cherry, craisin, and pencil shaving, aromas and flavors. Available at OrganicWineExchange.com, Whole Foods Markets, Whole Foods 360 stores.
Cafe Rosa Necklace $38 Made from orange peels from South American street juice vendors, and upcycled 100% Colombian coffee beans. Adjustable length.
Use discount code NAKED16 to receive 30% off your entire purchase of Made From Fruit jewelry at iThoughtOf You.com.
Enfa Necklace
$36 Made from orange peels from South American street juice vendors, and upcycled beads from açaà berry seeds. Adjustable length.
Madison Pet Carrier
P lant-Eater Tees
$35 Show off your plant-power with 100% Organic Cotton Tees. Other styles and colors available at NakedFoodMagazine.com
$165 Perfect for the conscious and fashionable traveler. Airline-approved Madison pet carrier made with 100% printed fabric from recycled plastic bottles. Breathable mesh back, side, and top. Removable and washable fleece. Adjustable and removable shoulder strap. Vegan. Sizes: S-M and M-L. Get 30% off with coupon code NAKED30 at APetWithPaws.com.
Georgia Grinders Nut Butter Gift Box
$39 Gift Box or $12 each These holiday-perfect delicious and hand crafted cashew, pecan, and almond butters are made without added oils, sugars, preservatives, or emulsifiers. Non-GMO, Vegan, Gluten-Free. Made in the USA. Get 15% off at GeorgiaGrinders.com with promo code NAKEDFOOD.
Santa's First Vegan Christmas, by Robin Raven Dana, a fun-loving reindeer meets Santa Claus, who has come looking for reindeers to pull his sleigh. Dana gently opens Santa's eyes to how we can be more kind to animals. Together they take off on a journey around the world, spreading far more than holiday cheer and giving far more than presents. Available on Amazon.com.
Want more? Check out the full holiday Gift Guide for more gifts and ideas for everyone on your list at NakedFoodMagazine.com
Naked Food Magazine
43
NAKED KITCHEN
Raw & NAKED Cacao Scones Yield: 8 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, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS •
1 cup rolled oats
•
3 organic carrots, washed and peeled
•
1 banana
•
2 Tbsp. raw cacao
•
1/2 cup coconut flakes
•
1 cup dates, pitted
•
1 cup mixed raw nuts and seeds of your choice such as sunflower, pine nuts, Brazil nuts, cashews, or almonds.
•
3 Tbsp. cacao nibs for topping (optional)
METHOD In a food processor, blend all ingredients (except optional cacao nibs) until a paste is formed. Transfer to a silicone pie dish and press the mixture into the dish. (There is no need to oil the dish; the silicone will allow the scones to be removed easily). Refrigerate for 30 minutes if desired. Place a larger serving plate over the pie dish and invert quickly but carefully, so as not to drop either dish or scones. Slice into 8 wedges and sprinkle cacao nibs over each scone. Serve and enjoy!
44
Naked Food Magazine
Unlike traditional baked scones, these raw cacao scones are prepared in a fraction of the time. They are the perfect accompaniment to a holiday brunch or tea.
Naked Food Magazine
45
NAKED TRUTH
THE MYTH OF
better
FATS BY PAMELA POPPER, PHD
46
Naked Food Magazine
One very popular theory of diet and heart health is that substituting saturated fat with “better fats� such as oils high in linoleic acid reduces cholesterol and lowers the risk and incidence of cardiovascular events and deaths. It’s a widely-held view, but there is not even one randomized controlled trial that has shown that replacing saturated fat with linoleic acid-rich oils is effective for these purposes. In fact, studies have shown the opposite.
T
he Sydney Diet Heart Study showed that replacing saturated fat with high linoleic vegetable oil lowered cho-
lesterol, but the risk of death from coronary heart
disease
and
all-cause
mortality
increased. Recently the researchers who conducted this study decided to review previously
unpublished
data
from
the
Minnesota Coronary Experiment (MCE) in order to investigate the issue further. MCE was the largest randomized controlled trial that looked at the effect of replacing saturated fat with vegetable oils for patients in hospitals, mental institutions, and nursing Naked Food Magazine
47
NAKED TRUTH homes. For the new review,
from 3.4% to 13.2% of calories.
researchers looked at raw
Patients in the intervention group had almost twice as
MCE data which included
The changes resulted in a diet
many heart attacks as those
serum cholesterol levels and
with 22.4% of calories from
in the control group and
autopsy
fat.
fat
for every 30 mg/dL drop in
ally, they conducted a meta-
intake remained essentially
cholesterol, the risk of death
analysis of some randomized
the same.
increased by 35%.
replacing
Control patients did not re-
The meta-analysis resulted
saturated fat with vegeta-
duce their intake of saturat-
in the same conclusion: con-
ble oils resulted in reduced
ed fat but did increase their
suming vegetables oils high
risk of death from coronary
intake of linoleic acid slightly,
in linoleic acid in place of
artery disease and all-cause
from an average of 3.4% to
saturated fat reduced cho-
mortality.
4.7% of calories. The control
lesterol but did not reduce
patients ate a diet that also
mortality
At baseline, the hospital diet
included high intake of trans
Daisy Zamora says, “Alto-
was comprised of 18.5% of
fatty acids.
gether, this research leads us
reports.
Addition-
In
other
words,
controlled trials that looked at
whether
calories from saturated fat
Researcher
to conclude that incomplete
and 3.8% of calories from
Intervention patients showed
publication
polyunsaturated fat, for a
significantly
plasma
data has contributed to the
total of 22.3% of calories
cholesterol levels than con-
overestimation of benefits –
from fat. Liquid corn oil was
trols. More compliance, de-
and the underestimation of
used in place of regularly-
fined as fewer missed meals,
potential risks – of replacing
used cooking fats such as
was associated with even
saturated fat with vegetable
hydrogenated oils; corn oil
lower cholesterol levels. But
oils rich in linoleic acid.”
was added to foods like salad
these lower cholesterol lev-
dressings, ground beef, and
els did not translate to a
This research confirms what
cheese; and polyunsaturated
decreased risk of death; in
I have been saying for many
margarine was used instead
fact, the mortality rate was
years: adopting a different
of butter.
higher for the group eating
version of a bad diet does not
more linoleic acid than for
improve health. Some people
de-
the control patients. And
are interpreting this study to
50%
there was a strong association
mean that eating butter and
(reduced from average 18.5%
between decreasing choles-
saturated fat is superior to
to 9.2% of calories) and
terol levels and increased risk
eating vegetable oils, or that
linoleic acid intake increased
of death.
lowering cholesterol is not a
Saturated creased
48
rates.
fat by
intake about
Naked Food Magazine
lower
of
important
good idea because it increas-
reduced saturated fat intake
of omega-6 fat for another.
es the death rate from heart
by about 50% and increased
So it is not surprising that the
disease.
is
linoleic acid intake by more
meta-analysis confirmed the
not true, and represents an
than 280%. As a result, the
findings for the MCE analysis.
incorrect analysis of the data.
percentage of calories from
Substituting large amounts of
fat in the diet remained
polyunsaturated oils for satu-
In this study, both groups
essentially the same, only
rated fat does not improve
were eating a poor diet at the
the source of the dietary fat
health outcomes.
beginning of the study and
changed.
continued to do so during the
group consumed a terrible
I’m amazed that this research
study. Omega-6 fatty acids
diet comprised of different
is getting so much attention
(linoleic acid) are found in
types of fat.
from those who promote a
However,
this
The
intervention
vegetable oils, nuts, seeds,
diet high in animal foods
and animal products. The ratio
In the meta-analysis, selec-
and who claim that plasma
of omega-3 to omega-6 fatty
tion criteria excluded trials
cholesterol does not matter
acids has changed consider-
that involved higher intake of
and that lower plasma levels
ably during the last few de-
omega-3 fatty acids (which
result in worse health out-
cades. It used to be between
would have adjusted the ra-
comes because the study
1:1 and 1:4, and now ranges
tio) and was limited to studies
design is so poor. The re-
from 1:25 to as high as 1:50.
in which the only intervention
searchers acknowledged this
was substitution of one type
and listed several limitations.
This change is a contributing factor to increased incidence of many conditions, including heart disease. Therefore, decreasing intake of omega-6
One (1) Tablespoon of Oil Contains. . . Oil Type
Calories
Total Fat (g)
Oil Type
Calories
Total Fat (g)
Almond oil
119
14
Palm oil
120
13.6
Avocado oil
124
14
Palm kernel oil
116
14
of animal foods and polyun-
Canola oil
120
14
Peanut oil
119
13.5
saturated oils can lower the
Coconut oil
117
13.6
Safflower oil
120
13.6
risk of coronary artery disease.
Corn oil
120
14
Sesame oil
120
13.6
Cottonseed oil
119
14
Soybean oil
120
13.6
Extra-virgin olive oil
120
14
Sunflower oil
120
13.6
Flaxseed oil
120
13.6
Vegetable oil
124
14
of omega-6 in the diet did not
Grapeseed oil
120
13.6
Walnut oil
120
14
change, only the source did.
Hemp seed oil
126
14
Wheatgerm oil
120
13.6
Macadamia nut oil
120
14
Butter
102
11.5
Olive oil
119
13.5
Smart Balance Margarine
80
9
fatty acids, by reducing intake
But in this case, the amount
Corn oil replaced saturated fat. The intervention group
Naked Food Magazine
49
NAKED TRUTH The study subjects were dif-
of linoleic as the general
Patients are not visiting doc-
ferent – patients in hospitals,
population, which meant the
tors because they are inter-
mental institutions, and nurs-
intervention
were
ested in better blood tests.
ing homes – which makes
eating diets worse than the
What they are looking for is
the results not necessarily
general public. The group
a better and longer life. The
applicable to members of
also cautioned that consum-
best way to achieve these
the
population.
ing concentrated vegetable
goals is by adopting a low-fat,
Follow-up time was short;
oils is not the same as eating
plant-based diet, which leads
patients were only followed
unprocessed foods like nuts
to better blood tests AND
while in the hospital and only
that contain linoleic acid.
better health.
general
patients
25% of the patients were followed for a year or longer.
The meta-analysis included only
observational
studies
and therefore, by their own
an
cholesterol and death rates
admission,
research-
expert on nutrition, medicine
from heart disease and all-
ers were unable to report a
and health, and the Executive
cause mortality were only
cause and effect relationship,
Director of The Wellness Forum.
evaluated for those patients
and could not differentiate
Visit www.wellnessforum.com
who were sick enough to re-
changes in serum choles-
main in the hospital for an
terol from diet vs from other
entire year. Numerous con-
causes.
The
relationship
between
the
founding factors would include medications taken and
In spite of these limitations,
reasons
the
for
hospitalization
were not considered.
study
many
other
confirms
what
studies
have
shown: substituting one type The researchers were not
of fat for another does not
able to determine if the
change
effects of corn oil were miti-
Furthermore, research shows
gated by smoking status,
that all methods of lowering
pre-existing coronary artery
cholesterol do not result in
disease, psychiatric history, or
better outcomes. For example,
drug use.
statin drugs and supplements
health
outcomes.
lower cholesterol, but do not
50
Dr. Pam Popper is a naturopath,
Intervention patients ate al-
significantly reduce the risk of
most two times the amount
events and death.
Naked Food Magazine
internationally
recognized
1. Ramsden C, Zamora D, Majchrzak S et al. “Reevaluation of the traditional diet-heart hypothesis: analysis of recovered data from the Minnesota Coronary Experiment (1968-1973) British Medical Journal, 2016;353:i1246 2. Ramsden C, Zamora D, Leelarthaepin B, et al. Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis. British Medical Journal, 2013;346:e8707. 3. Ramsden C, Zamora D, Majchrzak S et al. “Reevaluation of the traditional diet-heart hypothesis: analysis of recovered data from the Minnesota Coronary Experiment (1968-1973) British Medical Journal, 2016;353:i1246 4. Niamh Michail “Switching from saturated fat to vegetable oils cuts cholesterol but increases heart attack risk: Review.” Food Navigator April 13, 2016 5. Blankenhorn, D.H. et al, “The Influence of Diet on the Appearance of New Lesions in Human Coronary Arteries.” JAMA March 23, 1990. 263(12):1646-1652 6. Rudel L, Parks J, Sawyer J. “Compared with Dietary Monounsaturated and Saturated Fat, Polyunsaturated Fat Protects African Green Monkeys from Coronary Artery Arteriosclerosis.” Arteriosclerosis Thrombosis and Vascular Biology (Impact Factor: 6). 01/1996; 15(12):2101-10. DOI: 10.1161/01.ATV.15.12.2101 7. http://www1.astrazeneca-us.com/pi/crestor. pdf 8.ht tp: //labeling.pf izer.com/ShowL abeling. aspx?id=587
NAKED KITCHEN
Beet & Bean MINI HOLIDAY TREES Yield: 8 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, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS •
4 organic beets
•
2 avocados, ripened
•
1 cup white beans or 1 BPA-free can organic, non-GMO white beans
•
1 handful organic fresh arugula, washed
•
4 Tbsp. shoyu, tamari, or liquid aminos
•
1 organic lemon
•
Pinch of ground pepper
•
Pinch of pink Himalayan salt (optional)
METHOD 1. Peel the beets and remove the stems and buds. Rinse and pat dry with a paper towel. Slice the beets with a mandolin on the ¼-inch setting. 2. Place 8 of the largest beet slices on a flat surface. 3. Slice open the avocados and remove the seeds. Add the pulp to a food processor with the beans, arugula, shoyu, and the juice of half of the lemon. Blend until the mixture is creamy and homogeneous. 4.
Transfer
the
avocado
cream
into
a
silicone
pastry bag* equipped with a star tip. Cover the surface of each of the eight beet slices, creating a round spiral circumference with the cream. 5. Now choose 8 smaller-size beet slices and place them on top of each of the newly made towers. Add another layer of the avocado cream. Continue the process, choosing smaller beet slices for each layer to form the mini trees. Continue until all slices are used. Top the trees with a dot of the avocado cream. 6. Sprinkle the trees with a splash of lemon and a dash of pepper and pink salt (optional). Carefully transfer the trees to individual serving dishes or to a large flat tray. Enjoy immediately. *Chef's Note: If a pastry bag is not available, use a round spoon to transfer the mixture into your beet trees.
Naked Food Magazine
51
NAKED KITCHEN
Holiday Stuffing a la Naked Yield: 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, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
No holiday feast is complete without the ubiquitous bowl of savory stuffing (or “dressing” if you’re from the southern U.S.) You can still enjoy this holiday staple with this entirely plant-based recipe. 52
Naked Food Magazine
INGREDIENTS • 1/2 loaf of sprouted grain bread, defrosted (choose gluten-free if needed) • 1 tsp. poultry seasoning or salt-free seasoning • 3 tbsp. fresh or 1 tbsp. dried parsley, chopped • 3 tbsp. fresh or 1 tbsp. dried rosemary, chopped • 3 tbsp. fresh or 1 tbsp. dried thyme, chopped • 1 tbsp. fresh or ¼ tbsp. dried sage, chopped • 2 Tbsp. nutritional yeast • 1/2 cup chopped organic onion • 1/2 cup chopped organic celery (optional) • 1/4 cup walnuts or pecans, chopped (optional) • 1 cup cooked or 1 PBA-free can organic chickpeas • 2 tbsp. shoyu, tamari, or liquid aminos • 1/2 cup low-sodium vegetable broth • Ground pepper to taste • Pinch of Himalayan pink salt METHOD 1. Preheat the oven to 350°F. 2. Slice the thawed sprouted bread into cubes and place in a silicone baking dish. (Oil is not necessary if using a silicone dish). Stir in the seasoning, herbs, nutritional yeast, onion, celery, and nuts. Mash the chickpeas with a fork and add to the dish. Mix well. 3. In a small bowl mix the vegetable broth, shoyu, pepper and pink salt. Whisk and pour it over all the ingredients, stirring to moisten completely. Add additional vegetable broth if the stuffing seems too dry and stir again. 4. Cover with parchment paper and bake for 20 minutes. Uncover and bake 10 minutes longer and serve.
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53
NAKED FOOD
HOW TO KICK YOUR Are you addicted to meat? I see it all the time: people who want to break the meat habit, but who just keep eating those nuggets,
F
irst, let's consider how we identify a meat addiction. You know you are addicted to something if, despite knowing that
it's bad for you or doesn't jibe with your ethics, and despite wanting to drop it from your life, you keep consuming it. Addiction entails a
burgers, and hot dogs. In fact,
craving
that
has
more
control
over
our
as I travel the country talking
Of course, breaking an addiction can be
behavior than our rational mind and desires.
about veganism, meat addiction
extremely challenging; you don't just snap
(acknowledged and not) may be
than a few ways, those who struggle the most
the biggest barrier I see to a societal shift toward healthy, sustain-
your fingers and lose a craving. But in more to break an addiction are, often, those who benefit the most.
able, and kind eating patterns. So
In the case of being addicted to certain foods
I decided I should reflect on what
as obesity, disease, or loss of sex drive, energy,
meat addiction looks like—and how you can break it. If you don't have any urge to stop eating meat, this column really isn't for you. But more and more Americans do want to cut back or cut out meat, and some of them find it difficult. If this is you, please keep reading.
like meat or cheese, the addiction can manifest or self-esteem. It can deaden our awareness of the impact of our actions and our capacity for empathy. When we fully understand and own the end results of poor food choices, we can challenge ourselves to break free, in the same way we might stop consuming other addictive substances. Nothing—no habit or food or substance—should ever own us.
MEAT ADDICTION BY KATHY FRESTON
"If you want to be healthy and steer away from animal products, you might also consider how you feel after eating junk food or sugar. When I eat sugar I get depressed, slothful, and anxious. Those feelings weaken me; and could weaken my resolve to be healthy."
Naked Food Magazine
55
NAKED FOOD Before beginning, it's impor-
when I go out, and I'll at least
tant to remember that, like any
pick up a few new items at the
addiction,
grocery store that would fit in
an
addiction
to
to my new world view."
animal products is both physiological and psychological. Our culture and family traditions have held that indulging in meat and dairy and eggs is good and right. And omnipresent marketing and advertising campaigns constantly tell us that we should feel good
“...Do not deprive yourself so that you end up going back to your old habits...”
3. Stay in the moment. Remember everything you've learned and seen. Every time you look at meat or cheese on your plate, even if you are still eating it, think about the process that went into making it.
about eating animals. So while
not right." So I labeled it. I
On my way to giving up animal
it's certainly critical that we
thought, "I must be addicted."
products, I would try and see a
take
our
Which led to, "I really don't
quick visual of who the animal
current state of health, we
want to be held hostage by any
once was and what she went
should also give ourselves a
addiction or attachment. I need
through before becoming the
bit of a break. Now, on to
to handle this. If I don't handle
meal on my plate. That way, I
breaking the habit:
this, I will not rise to my best
was not in denial; I was aware.
potential."
I did that enough times until
responsibility
for
it was just naturally distasteful
1. Recognize that you are addicted.
56
By simply calling it out for
2. Be willing to change.
to me, and the addiction no
what it is, you will no longer
There is a magic quality to
longer had a hold on me. I just
blindly and unconsciously keep
willingness;
didn't want it anymore.
indulging. You will be aware and
willing to be different, you
alert to the denial that wants
don't have to know exactly
4. Replace the old habit.
to repress any effort to change.
what that looks like, but only
Do not deprive yourself so that
When I first wanted to stop
remain open to change. When
you end up going back to your
eating meat—for reasons of
I was moving toward a plant-
old habits. Find delicious food
health and ethics—I did battle
based diet, I said to myself, "I
and enjoy the old traditions
with my urges. I wanted to be
don't know how I'm going to
you always had with family and
a vegetarian, but I also wanted
find foods that taste as good to
friends. Substitute hamburg-
that taste of steak in my mouth.
me as the steak and tuna fish
ers with veggie burgers, hot
Or the tuna sandwich gobbled
that I love, but I'm willing to
dogs with soy dogs, chicken
down with a root beer.
believe there might be some
enchiladas
other foods that are just as
guacamole enchiladas.
I thought, "Wow, I can't seem
satisfying that don't do that
your
to stop myself from eating this
kind of harm. I'm willing to just
but make (or order) them with
stuff, even though I know it's
try a few different menu choices
plant-based ingredients.
Naked Food Magazine
when
you
are
with
bean
familiar-looking
and Have meals
5. Make yourself useful. This is the fun part, because you start feeling so empowered by the change you've undergone that you naturally want to give back. Cook some vegetarian meals and invite friends over; volunteer to bring cake or cook-
United States, the Physician's
self as healthy, it was easier to
ies that are made without eggs
Committee
remain that way.
or milk to your kids' schools;
Medicine and PETA.
for
Responsible
volunteer at an animal sanctu-
One thing about breaking your
ary so that you can feel even
7. Watch out for the little
animal product addiction (that
better about what you are
addictions.
is less true of some other ad-
not eating. This will make you
One thing I've found to be
dictions) is that it's okay to lean
feel good, even while it opens
true: healthy practices support
into a vegan diet; you don't
the eyes of people who might
other healthy practices. And of
have to beat yourself up over
never even have considered
course,
do
small backsliding, and you don't
this way of eating.
the reverse. If you want to be
have to go (ahem) “cold turkey”
healthy and steer away from
right away. Many people have
6. Re-invigorate your path of
animal products, you might
success with Mark Bittman's
healing.
also consider how you feel
"Vegan until 6," and then they
As I mentioned earlier, there is
after
or
progressively move to "Vegan
a huge sector of the economy
sugar. When I eat sugar I get
24/7." Some start with Meat-
that relies on people continu-
depressed,
and
less Mondays, and then move
ing to eat animal products; this
anxious. Those feelings weak-
to three days per week. Before
means that there will be a con-
en me and could weaken my
they know it, they're vegan all
stant onslaught of advertising
resolve to be healthy. Of course
the time. I encourage people
that attempts to keep the busi-
we don't have to be perfect
who can't (or don't want to)
ness of animal agriculture and
or give up every little thing
adopt a completely vegan diet
factory farming going strong.
we've ever indulged in, but it's
all at once to "lean into it" in
So it's a good idea to stay on
a good idea to note what
whatever way makes the most
top of peer-reviewed nutri-
makes us backslide and then
sense for you.
tional reports, news about the
curtail it.
unhealthy
eating
junk
ones
food
slothful
environment and the economy,
Kathy Freston is a bestselling
along with alerts from farm
Getting sugar out of my system,
author with a focus on healthy
animal protection groups so
for instance, made me feel so
eating and conscious living. She
that you remain informed and
good that I just started consid-
is the New York Times bestselling
bolstered. I like Farm Sanctu-
ering myself a healthy person.
author of The Lean, Veganist,
ary, the Humane Society of the
Once I began to perceive my-
and Quantum Wellness. Naked Food Magazine
57
NAKED KITCHEN
TANTRIC LEMON BLISS TARTS Yield: 6 - 8 tarts. Recipe from Naked Food magazine’s newly-released Master Plants Cookbook. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS For the lemon cream: • Juice of 1 orange (about 1/3 cup) • Juice of 1/2 lemon • 1/2 cup cashews • 2 tablespoons silken tofu For the tarts: • 2 whole organic carrots • 8 prunes, pitted • 1/2 cup hemp seeds For the topping: • 3 organic strawberries • Fresh mint leaves METHOD Making the cream: In a food processor, blend the orange juice, lemon juice, cashews, and silken tofu until creamy and smooth. Set aside. Rinse the food processor.
58
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Making the tarts: Rinse each carrot and chop off the stem ends. Slice the carrots and transfer the pieces to the food processor. Process for a few seconds until chopped. Do not overchop because the carrots will become mushy. Add to a large mixing bowl. Repeat process with prunes and hemp seeds, and add to the carrots in the mixing bowl. Using a spatula, mix the ingredients well until fully combined. Scoop the mixture in one-tablespoon amounts into small silicone muffin cups. Press the mixture lightly against each cup to form a small tart, creating a thick bottom and slightly up the sides of each cup. Fill the tarts with the lemon cream. Slice the strawberries in quarters and add to the tarts, along with a mint leaf for garnish. Serve. Chef’s Note: We recommend using silicone cups. These are chemical- and metal-free and non-stick, allowing the food to be removed easily.
These colorful, fresh, raw tarts are as beautiful to look at as they are delicious to taste.
Naked Food Magazine
59
NAKED HEALTH
60
Naked Food Magazine
NO FLU SHOTS by JOHN MCDOUGALL, MD
In the US, national guidelines for receiving an annual flu vaccine extend to almost everyone over the age of six months old. Nevertheless, I recommend that my patients of all ages not take these incessantly promoted immunizations, primarily because of their lack of effectiveness.
Naked Food Magazine
61
NAKED HEALTH In addition, there are some risks
harmful effects of thimerosal
from influenza vaccines, includ-
on human infants or children
ing injection site pain, allergic
include death, malformations,
reactions, fever, fatigue, head-
autoimmune reactions, devel-
ache, and narcolepsy (excessive
opmental delays, and autism.
sleepiness).
Single-dose influenza vaccines
•
•
are mercury-free. Live, attenuI understand that you have
ated virus vaccines are also a
been led to believe flu shots
mercury-free alternative offered
are a modern medical advance-
only to healthy people between
ment. Your suspicions should
ages 2 and 49.
•
be raised because direct advertising to consumers is intru-
The administration of this live
sive, obnoxious, and nonstop.
virus causes infection, therefore,
A phone call to your local phar-
it is not recommended for those
macist begins with a message
people considered more vulner-
to get “the flu shot,” which
able to complications from this
happens to be conveniently
infection:
provided
women, elderly, and immune-
at
the
pharmacy
without an appointment or a
infants,
pregnant
•
compromised patients.
physician’s prescription. Supermarkets offer a sizable
Universal Lack of Real-life Effectiveness
discount on groceries if you
Vaccines are used to provoke
will
be
an immune response to poten-
with
tially life-threatening organisms,
three or four viral proteins de-
a bacteria or virus. From this
rived from past outbreaks, and
intended exposure the body
sometimes a touch of mercury.
acquires immunity in a relatively
allow
injected
(or
yourself
to
infected)
harmless way. Influenza vaccines are com-
62
posed of either killed or weak-
Once stimulated by proteins
ened
viruses.
manufactured by pharmaceu-
Multidose vials of killed vaccines
tical companies, the body re-
contain
well-established
members the villains, and if
toxic metal, mercury (thimero-
re-exposed to similar agents,
sal), as a preservative. Reported
like real measles viruses, the
(attenuated) the
Naked Food Magazine
•
•
2010 Cochrane Review found no benefits from vaccinating the elderly. 2012 Cochrane Review showed little benefit for children: “No benefits for those two years or younger. Twenty-eight children over the age of six needed to be vaccinated to prevent one case of influenza. 2012 Lancet Infectious Disease Review showed little benefit in adults: “...evidence for consistent high-level protection was elusive for the present generation of vaccines, especially in individuals at risk of medical complications or those aged 65 years or older.” 2013 Cochrane Review found no benefits for healthcare workers or for preventing influenza in elderly residents in long-term care facilities. 2014 European Review found that the 2012-2013 influenza vaccine had low to moderate effectiveness, and recommended that seasonal influenza vaccines be improved to achieve acceptable protection levels. 2014 Cochrane Review found the preventive effect for healthy adults was small: “…at least 40 people would need vaccination to avoid one influenza-like illness…no effect on working days lost or hospitalization seen… benefits for pregnant women were uncertain or at least very limited.”
immune system quickly launch-
the few cases make world-
es a counterattack, thereby
wide headlines. Growing up, I
preventing a full-blown illness.
thought all infectious diseas-
However, all vaccines are not the
es would soon be conquered.
same. To the point of success in
However, my enthusiasm has
preventing illness, flu vaccines
been tempered over the years.
do not live up to the hype. I am very concerned about The ineffectiveness of com-
the additives, especially the
mercially produced influenza
aluminum, found in many of
vaccines is said to be primar-
these preparations. Aluminum
ily due to their formula con-
is used as an adjuvant (a helper)
sisting of materials derived
to stimulate the immune sys-
from three or four viruses se-
tem’s response to the killed
lected from previous outbreaks
bacteria and viruses used in
occurring over the past sev-
many vaccines injected under
eral years. This year’s virus is
the skin. The customer is told,
too commonly an entirely new
without
strain, not covered by the im-
aluminum
mune response initiated by the
less. This is not true. This toxic
well-meant flu shot.
metal can cause immediate
equivocation, is
proven
that harm-
damage to the nervous system A close look at the scientific
(speech abnormalities, trem-
evidence generated from past
ors, memory loss, and seizures),
campaigns to prevent wide-
and prolonged exposure may
spread influenza reveals disap-
cause dementia as serious as
pointing results, especially after
Alzheimer’s disease.
factoring in the efforts made by the pharmaceutical industries to manipulate the research
John McDougall, MD is a board-
for their own financial gains.
certified internist, author of 11 national best-selling books, host
In my lifetime I have seen unde-
of the nationally syndicated tele-
niable benefits from vaccines:
vision show McDougall M.D., and
smallpox has been eradicated,
medical director of the 10-day,
and poliomyelitis occurs so
live-in McDougall Program. Visit
rarely in foreign countries that
www.drmcdougall.com
recommended film: vaxxed From cover up to catastrophe An investigation into how the CDC (Centers for Disease Control and Prevention), the government agency charged with protecting the health of American citizens, concealed and destroyed data on their 2004 study that showed a link between the MMR vaccine and autism. Interviews with pharmaceutical insiders, doctors, politicians, and parents of vaccineinjured children reveal an alarming deception that has contributed to the skyrocketing increase of autism and potentially the most catastrophic epidemic of our lifetime. Produced by Del Bigtree Polly Tommey; Directed by Andrew Wakefield. Available on dvd & Digital Stream at vaxxedthemovie.com
Naked Food Magazine
63
NAKED KITCHEN
Holiday Squash and Berry Salad Yield: 4 Servings. 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, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
This seasonal salad is both savory and sweet, and bursting with autumnal color. It will make a beautiful presentation on your holiday table.
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Naked Food Magazine
INGREDIENTS •
4 large medjool dates
•
2 Tbsp. shoyu, tamari, or liquid aminos
•
1/4 tsp. turmeric
•
¼ cup filtered water
•
4 cups winter squash or pumpkin, peeled and diced
•
1 tsp. salt-free seasoning
•
1 head organic purple lettuce
•
1 organic orange, cut in half
•
1 cup organic berries of your choice, washed (such as blueberries, blackberries, or mulberries)
•
Ground pepper to taste
•
Sprig of fresh mint
METHOD 1. Preheat oven to 375°F. 2. In a food processor, blend the dates, shoyu (or tamari or liquid aminos), turmeric, and 1/4 cup filtered water for about 10 seconds or until liquid. Transfer the date liquid to a mixing bowl. Add the raw squash cubes and stir well. 3. Spread the date-coated squash onto a baking tray lined with a silicone sheet. The silicone sheet will prevent the food from sticking to any surface without the need to use oil. Sprinkle with the salt-free seasoning and bake for about 35 minutes or until the squash is tender. 4. Wash the lettuce and remove each leaf carefully. Place a few leaves onto four individual serving dishes, allowing the leaves to go beyond the edges of the plates. Sprinkle with a few drops of orange juice (removing any seeds that may fall down on each plate). 5. Divide the baked squash among the four dishes, on top of the lettuce leaves, and then add equal amounts of fresh berries and grapes to each dish. Add a sprinkle of ground pepper (optional) and a few whole or chopped mint leaves for garnish.
Naked Food Magazine
65
NAKED KITCHEN
Coconut Panna Cotta with Berries Yield: 4 small or 6 medium 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, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS • 1 1/2 cups coconut milk • 6 (1/4 cup) medjool dates, pitted, divided • 3/4 tsp. agar agar powder • 2 Tbsp. coconut flakes • 1 cup fresh or frozen organic berries of your choice • 1 tsp. alcohol-free vanilla extract • 1 Tbsp. filtered water METHOD 1. Combine the coconut milk with 2 of the dates in a food processor and blend until creamy. Transfer to a saucepan and gently heat over medium-low heat.
2. Pour a few tablespoons of the warm coconut-date milk into a small container, add the agar agar powder and whisk until the agar is dissolved. Pour back into the saucepan, add the coconut flakes and stir together. Bring to a boil over medium-low heat, and boil for about 3-4 minutes. 3. Pour the mixture into 4 or 6 silicone medium-size molds. Let them cool for 30 minutes and then refrigerate for a couple of hours. 4. To make the berry sauce, place the berries, vanilla, water, and remaining dates in a food processor and blend until smooth. Pour the sauce through a fine mesh strainer to remove any seeds. Spoon the sauce over the panna cotta and serve.
Panna cotta (Italian for “cooked cream”), is traditionally made with heavy cream blended with sugar and thickened with gelatin. This completely plantbased version tastes just as decadent, and makes a delightful holiday dessert. 66
Naked Food Magazine
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