NAKED FOOD MAGAZINE | FALL 2016

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

DISPLAY UNTIL JANUARY 10, 2017

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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AND EVERY OTHER NUTRIENT YOU NEED. CHOOSE #NAKEDFOOD

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

Editor-in-Chief Feature Editor Senior Copy Editor Public Relations Art Direction & Graphic Design Advertising & Marketing Advisory Board

Photography

T. COLIN CAMPBELL, PhD. CALDWELL ESSELSTYN JR., M.D. JOHN ROBBINS John McDougall, M.D. MICHAEL GREGER, M.D. DAVID KATZ, M.D. MICHAEL KLAPER, M.D. CHEF DEL SROUFE Brian Clement, PhD. ANNA MARIA CLEMENT, PhD. John westerdahl, phD. Doug lisle, PhD Ivan Danik, Jessmine, Mark Stout, Hieng Ling Tie, Svetlana Kolpakova, Carther, Agency BY, Владислав Озеров, Linux Photo, Igor Daniel, Nataliya Arzamasova, Jelena Vasjunina, Wavebreak Media Ltd, Nikki Photo, Ricky Grant, Spyros Arsenis, Stock Photo 123RF

Naked Food is the whole food, plant-based nutrition approach to reversing and preventing disease.

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MARGARITA RESTREPO TAYLOR FOX DENISE DESERIO EMILY RUSSO MARGARITA RESTREPO Paul WaRNER

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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.

62

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

LA's hottest market meets THE NATION'S hEALTHIEST magazine!

Naked Food is now available at Erewhon Markets in their Calabasas, Los Angeles, and Venice locations! Erewhon is a full service organic grocery chain selling quality organic food, beauty, and household products with a full service dining cafe. Erewhon is a favorite of celebrities like Anne Hathaway, Miley Cyrus, Gwyneth Paltrow, and David Beckham.

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 açaí 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.

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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.

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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.

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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.

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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

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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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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.

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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.

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