PLANT-BASED • WHOLE FOOD • VEGAN • ORGANIC • NON-GMO N
G
IND
USTRIES O F
AM
A
BEST
IC
PR
TI
ER
IN
THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO DISEASE PREVENTION AND REVERSAL
IN
CATEGORY G R A P H I C E XC E L L E N C E
•
NEW AUTHENTHIC KIND & ENLIGHTENED DIET •
PLANT VS. ANIMAL
8 Myths about
PROTEIN
Eating Vegan,
Debunked!
6 E A S Y WAYS T O
DETOXIFY
YOUR HOME LEARN TO BE LEAN
7BOOST Ways To
GREAT TIPS FOR BURNING FAT
HEART HEALTH IS YOUR DOCTOR
TAKING
PHARMA
MONEY?
SPRING 2016 $6.95US $7.95CAN
DISPLAY UNTIL JULY 10, 2016
2015 Dietary Guidelines: A Plate Full Of Politics The Annual Physical Exam: A Ritual To Be Avoided The Mighty Potato! 8 Things You Will Lack On A Plant-Based Diet
Cauliflower & Turmeric Stew
Mango Madness Smoothie
5-Minute Hazelnut Cookies
Southwest Quinoa Burrito
N
I JO
! E E FR
NAKED FOOD MAGAZINE’S ®
GUIDE PLANT-BASED NUTRITION
The worldwide resource for everything plant-based
Doctors & Physicians Clinics & Hospitals Gyms & Yoga Centers Wellness Centers Nutritionist & Dietitians Personal Trainers Health Coaches Professors & Experts
Restaurants & Cafes Food & Home Products Farmer’s Markets Education & Courses Chefs & Catering Lodging & Travel Websites & Blogs Job Opportunities
thousands of naked-Approved Sources! JOIN FREE AT W W W.nakedfoodmaga zine.com/ the-guide
EAT SMART.
EAT WHOLE. naked: new authentic kind & enlightened diet
real FOOD IS GROWN. NOT BORN.
eat PLANTS, NOT ANIMALS | NAKEDFOODMAGAZINE.COM
CONTENTS SPRING 2016
14
NAKED WISDOM
PLANT VS. ANIMAL PROTEIN By T. Colin Campbell, PhD Center For Nutrition Studies
CAULIFLOWER & TURMERIC STEW Page 42
FEATURES 8
NAKED COLUMN 2015 Dietary Guidelines By David Katz, MD, MPH
22
NAKED FOOD 8 Things You Will Lack On A Plant-Based Diet By Julianne Soviero
28
NAKED Athletes Learn To Be Lean: Great Tips For Burning Fat By Robert Cheeke
34
NAKED LIFESTYLE 8 Myths About Eating Vegan, Debunked By Naomi Imatome-Yun
36
NAKED SPOTLIGHT The Mighty Potato By Cindy Newland
38
NAKED TRUTH Is Your Doctor Taking Pharma Money? By Michael Greger, MD
44
NAKED HEALTH Q&A with Susan Young MSED, MSC
45
NAKED ROCKSTAR With Michele Lastella
46
NAKED PLANET 6 Ways To Detoxify Your Home by Lisa Beres, BBBI, CGBP
52
NAKED WELLNESS The Annual Physical Exam: A Ritual To Be Avoided By John McDougall, MD
60
NAKED HEALING 7 Ways To Boost Heart Health By Marion Nestle, PhD, MPH
FROM THE EDITOR
BREAKING THE CHAIN. In this issue, I wanted to send a strong message regarding food policy and the special interests involved in making regulations. Big corporations, like tobacco, oil, biochemical, pharmaceutical, dairy, beef, or poultry, are interested in nothing other than making you a customer. These industries have done a pretty good job in hiding very toxic compounds in what we eat, drink, and breathe. When you really start digging a bit as to where your food comes from and what can affect its purity, you realize that the problem is far more complicated than you thought. As long as money and greed are involved, it will remain this way and get worse. There are many huge industries negatively impacting every aspect of our lives, much in the same way as Monsanto is impacting our food supply. These industries are intertwined with one another and the problem is vast. Each is a link in a chain: big pharma depends on the “health care” business, (note I said “business”), which depends on disease, which depends on our lifestyle, which is unfortunately affected by pretty much every other vile industry out there. It is no surprise that with the federal government’s 2015 Dietary Guidelines for Americans we are getting nothing a perpetuation of misinformation backed by tainted policy. What can we really do? Stop waiting for others to do something. Buy less or no plastic, recycle, eat plants, educate yourself, and turn into a powerful and sustainable machine. Every change you make, no matter how small, makes a difference! Walk the distance, love more, share more, laugh more, treasure nature, and believe in yourself.
NEW AUTHENTIC KIND & ENLIGHTENED DIET
Editor-in-Chief Feature Editor Senior Copy Editor Copy Editor Public Relations Art Direction & Graphic Design Advertising & Marketing Advisory Board
Photography
T. COLIN CAMPBELL Ph.D. CALDWELL ESSELSTYN JR. M.D. JOHN ROBBINS John McDougall M.D. MICHAEL GREGER M.D. DAVID KATZ M.D. MICHAEL KLAPER M.D. CHEF DEL SROUFE Brian Clement PhD. ANNA MARIA CLEMENT PhD. Toño Balaguer, Denise DeSerio, Kiuikson, Cris Ferra, Tlorna, Margarita Restrepo, Cathy Yeulet, Steve Collender, Ljupco Smokovski, Anna Pustynnikova, Mike Kiev, Nataliya Arzamasova, Sergii Koval, Alena Haurylik, Stock Photo 123RF
Naked Food is the whole food, plant-based nutrition approach to reversing and preventing disease. F ind Us On:
QUESTIONS AND FEEDBACK: HELP@NAKEDFOODMAGAZINE.COM
SHARE REUSE RECYCLE
Margarita Restrepo Founder and Editor-in-Chief
MARGARITA RESTREPO TAYLOR FOX DENISE DESERIO DIANE TILLEY EMILY RUSSO MARGARITA RESTREPO Paul WaRNER
SOY INK
Naked Food Magazine (ISSN 2373-4035) is published quarterly by Naked Republic, Inc. 9041 Sunrise Lakes Blvd, Fort Lauderdale, FL 33322 SUBSCRIPTIONS Basic Rate: $24.95 per year (4 issues); Canada: $34.95 per year; International orders: $44.95 per year (U.S. funds only). POSTMASTER Send address changes and subscription orders to Naked Food Magazine PO Box 550551, Fort Lauderdale, FL 33355 Printed in the USA. Copyright 2016 Naked Republic, Inc. All rights reserved.
20 32 NAKED KITCHEN All Recipes by the Naked Food Chefs except as noted.
13 19
Manly Mango Madness Smoothie
20 26
Stuffed Grape Leaves
32 42 50 58 64
Wholesome Pecan Beet Pesto
Fabulous Immunity Soup, by Denise DeSerio Perfect DIY Meals On The Go
Cauliflower & Turmeric Stew
26
Del's Big Breakfast Casserole, by Chef Del Sroufe Southwest Quinoa Burritos 5-Minute Hazelnut Cookies
N
G
IND
USTRIES O F
AM
A
BEST
IC
PR
TI
ER
IN
We're Celebrating!
IN
CATEGORY G R A P H I C E XC E L L E N C E
Naked Food has been awarded the Graphic Excellence Award, for using Environmentally Sound Materials. Naked Food uses recycled paper and soy-based inks to recreate its gorgeous magazine, giving an example of sustainability, quality, content, and beauty in all its pages.
OUR COVER Spring 2016
Naked Food Magazine
Naked Food Magazine
9
NAKED COLUMN
I won’t mince words: in my opinion, the 2015 Dietary Guidelines for Americans, released on January 7th, are a national embarrassment. They are a betrayal of the diligent work of nutrition scientists, and a willful sacrifice of public health on the altar of profit for well-organized special interests.
10
Naked Food Magazine
2015 Dietary Guidelines:
a plate full of politics BY DAVID KATZ, MD, MPH
January 7th was a sad day for nutrition policy
That’s
a
position
I
have
asserted
before,
in America. It was a sad day for public health. It
many times, encompassing the report’s very
was a day of shame. I know, I should tell you
appropriate inclusion of sustainability. I raise
what I really think. Maybe next time.
it again now for two reasons.
I want to make clear that the scientific report
First, I want to make unmistakably clear that
on which these new Dietary Guidelines for
my criticism here is of the political adultera-
Americans (DGs) were allegedly to be based was
tions of the excellent work of scientists, and
outstanding. Perhaps not perfect; (what ever is?),
not one iota about the work of those scientists.
but truly outstanding.
Second, the 2015 Dietary Guidelines Advisory
Naked Food Magazine
11
NAKED COLUMN Committee (DGAC) Report has been subject to unprecedented abuse since the day it was released. Many in the vanguard of those assaults have pretended it was an effort to challenge, and thus improve, the quality of the science. It was not. It was foreplay for this. It was softening up support for the work of true public health scientists so that politicians could stick it to the American people, and line the
pockets
of
their
influential
friends.
“...we are left to cut back on our intake of saturated fat and sugar while washing down our corned beef with Coca-Cola. Good luck, folks...”
Where the DGs are good (and there aren't many good places in the lengthy document), it's
There is an astonishing effort to shoehorn in
where they preserved key components of the
advice to keep consuming “all food groups.”
DGAC report.
For example, they respected
When is the last time we have even heard that
recommendations about key nutrient thresh-
term? Not only is this document a display of
olds, such as limiting saturated fat intake,
complete submission to special interests, it is
not limiting total fat intake, and perhaps
a submission to special interests stuck in 1950!
most importantly, limiting added sugar. They
Seriously, eat from all “food groups”?
also preserved the idea, if not a sensible representation of it, of healthy dietary patterns,
There is a disgraceful backtracking on clear
and provided examples to show that these
recommendations to eat less meat and more
are variations on a theme. I can give this
plants. The report advises particular age groups
very little bit of credit where so little credit is
of men and boys to cut back somewhat on
due.
meat intake, but all this does is highlight the abandonment
of
the
recommendation
in
Otherwise, as compared to the DGAC Report,
the DGAC Report that “less” meat was advisable
the DGs represent a disgraceful replacement
to the general population for the sake of
of specific guidance with the vaguest possible
people and planet alike.
language. A term that recurs often, clearly
12
intended to sound like something while say-
There is overt hypocrisy on display as well. The
ing next to nothing, is “nutrient dense foods.”
DGs explicitly, even in the Executive Summary,
That
replaces
emphasize the importance of physical activity.
that
populate
reference
to
specific
foods It
I am entirely in support of this recommenda-
might mean broccoli, it might mean Total®
tion, make no mistake. But how is this a “dietary”
Cereal. I guess it might even mean pepperoni.
guideline? Congress decided, some months
We can’t tell, and that is clearly by design.
ago, that sustainability would NOT be included
the
Naked Food Magazine
original
document.
in these guidelines because it was beyond the
The DG document is not even internally
mandate of the DGAC. Really? The ability to
consistent. There is a specific recommenda-
keep supplying the food recommended is not
tion FOR eating meat and poultry, as well as
considered relevant enough, but a topic that
fish, ostensibly in the service of achieving a
isn’t about food at all is? I really don’t think
“variety” of protein sources, and eating from all
you even need to be able to spell hypocrisy to
food groups. Nonetheless, the DG does offer
smell it here.
a vegetarian pattern as an example of healthy eating. This made perfect sense in the context
While the report talks about foods being
of the DGAC Report, which made it clear that
emphasized over nutrients, recommendations
less meat was a good idea. It looks like lip
about what NOT to eat (or, even, what to limit)
service and gobbledygook in the context of
are entirely cast in terms of nutrients. We are
a document specifically recommending meat
advised to limit our intake of saturated fat, for
intake.
instance, but there is virtually no language, and none featured prominently, indicating what
The DG, shockingly, even carves out space to
foods to avoid to achieve that. Much the same
say it is “ok” to eat “processed meats and
is true of added sugar. Clearly advice about
poultry”
eating less of anything conflicts with the
are respected. This is absurd in the aftermath
interests of some big industry sector the
of a WHO report identifying processed meat
federal agencies and their bosses in Congress
as carcinogenic, in addition to its many other
don’t want to upset. So, somehow, we are left
established
to cut back on our intake of saturated fat
example
and sugar while washing down our corned
since we are told the emphasis will be on
beef with Coca-Cola. Good luck, folks.
foods rather than nutrients, but then told it’s
provided
of
that
liabilities. hypocrisy
nutrient
It
is
in
these
thresholds
also
another
guidelines,
Clearly advice about eating less of anything conflicts with the interests of some big industry sector the federal agencies and their bosses in Congress don’t want to upset.
Naked Food Magazine
13
NAKED COLUMN fine to eat bad foods as long as certain
we don’t have to swallow this. Having chewed
nutrient levels are vaguely…good.
on it, and choked on it, we can just spit it out (aim carefully, please; there are nice shoes
The 2015 Dietary Guidelines for Americans is,
alas,
a
virtuoso
display
of
out there).
linguistic
contortionism to remove from the nation’s
I call on you to do just that. The 2015 DGAC
official nutrition policy document the action-
Report is in the public domain. Our hypocrisy,
able clarity of the DGAC at every opportunity.
thank goodness, has not yet advanced to the
Specific advice about what to eat more of,
level of expunging the work of true scientists
and especially what to eat less of, has been
entirely. So, ignore the DGs, and turn to the
replaced with the vaguest possible language
DGAC
about
accessible to you, and it is about you. Not the
food
groups,
nutrient
dense
foods,
and the idea that everything is OK provided a
few
nutrient
thresholds
are
Report
for
guidance
instead.
It
is
wealth of Congressional cronies.
minded. I call upon my colleagues in public health “shifts,”
and science, as indeed I have done, to band
replacing
together and express our views directly, and
foods in our diets with better choices, but
in a common voice, cutting out the political
here, remarkably, the language itself “shifts”
middleman. We have the capacity to do that,
again from food to nutrients, so we have
and the public has the opportunity to decide
no hope of knowing what we shouldn’t eat.
whom to trust.
The
DGs
allegedly
include how
to
the
topic
trade
up
of by
Perish the thought: that would be money out of someone’s pocket. We are left with a
The bad news is that our Dietary Guidelines
very clear, and genuinely helpful notion that
are pretty awful. The good news is that
we can probably just eat whatever the hell
guidance isn’t guidance if no one follows; and
we want, and all will be well.
we don’t have to follow where this national embarrassment leads. We have been betrayed.
Except it won’t. We are awash in preventable
We have received a plate full of festering
chronic disease. We are eating away our own
politics as usual. But...we don’t have to eat it!
health. We are eating our children’s health, and their food, and drinking up their water. We are,
David L. Katz MD, MPH, FACPM, FACP, is the
into the bargain, devouring our very planet. Yet
founding director of Yale University’s Prevention
we are told here to keep on keeping on. That’s
Research Center. He is a two-time diplomate of
what you get when it is politics, rather than
the American Board of Internal Medicine, a board-
science, on the plate. Bon appétit.
certified specialist in Preventive Medicine/Public Health, and a clinical instructor in medicine at
The good news, and there isn’t much, is that
14
Naked Food Magazine
the Yale School of Medicine.
NAKED KITCHEN
Manly Mango MADNESS Smoothie
Yield: 2 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
INGREDIENTS •
1 small beet
•
1 cup raspberries
•
1 handful spinach
•
1 Tbsp. hemp seeds
•
3 cups filtered water, divided
•
1 ripened mango, with skin
METHOD In a high-power blender add the beet, raspberries, spinach, hemp seeds and 2 cups of the water. Blend for about 15 seconds or until the liquid looks completely mixed. Serve juice in two large glasses. Rinse blender. Wash the mango with a veggie wash or salt and water. Rinse thoroughly. Do not peel. Chop the mango pulp and add to blender. Add the remaining cup of filtered water and blend until smooth. Pour mango juice on top of
This is a tasty formula for a healthy prostate, heart, and digestive tract. Packed with antioxidant power, protein, vitamins, fiber, and lots of flavor!
the beet/raspberry juice mixture. Enjoy!
Naked Food Magazine
15
NAKED WISDOM
plant vs. animal
protein BY T. COLIN CAMPBELL, PHD
16
Naked Food Magazine
We have information that the primary difference between animal and plant proteins is their amino acid profiles and it is those profiles that direct the rates at which the absorbed amino acids are put to use within the body. That is, “substrate� amino acids derived from animal based proteins are more readily available for our own protein synthesizing reactions which allows them to operate at full tilt. Plant proteins are somewhat compromised by their limitation of one or more amino acids.
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
17
NAKED WISDOM When we restore the relatively
like dwelling on the finer struc-
My point is that, beginning
deficient amino acid in a plant
tural and functional characteris-
with the discovery of protein
protein, we get a response rate
tics of animal and plant proteins
in 1839 until the present day,
equivalent to animal proteins.
as being of great importance.
we have virtually revered this
My own lab produced experi-
Rather, my views are more
nutrient and as a result have
mental data to support this
along the lines of asking what
made
view–and of course, similar
are
general thoughts about nutri-
observations of years past in
biologically
sociocultur-
tion and health had to fit this
other laboratories can also be
ally–of our enormous rever-
paradigm. This was especially
interpreted in this way. Some
ence for protein, especially our
true when protein was consid-
of
unreasonable
for
ered–and still is considered by
between animal and plant pro-
‘high quality’ animal protein. It
many–to be mostly found in
teins
is on this path that I find some
animal-based foods. In the early
unusually significant gems.
years, protein meant meat and
the
profile
have
differences
been
previously
noted by the ratios of arginine
the
consequences–both and
reverence
our
more
The issue on protein is best
of the reverence for protein
summarized
really was a reverence for meat.
and
referenced
have
in my book, The China Study.
of
Yet, there is more–far, far more.
What I did during the early part
sulphur-containing amino acids
Most of my papers are of a
of my career was nothing more
that get metabolized to acid-
fairly
and
than what traditional science
generating metabolites. As a
oftentimes rather isolated bits
would suggest. I made the ob-
result, a slightly lower physi-
of information. This was, in
servation that diets presumably
ological pH must be corrected
part, one of the main objectives
higher in animal protein were
and buffers like calcium are
of our book, to integrate and
associated with liver cancer in
used to attenuate these adverse
synthesize the larger picture.
the Philippines. When coupled
Animal a
proteins
higher
also
concentration
technical
nature
with the extraordinary report
acid effects–to the disadvantage The important part of the
from India showing that casein
protein proposition in the book
fed to experimental rats at the
But my main thesis, insofar as
is not to estimate the relative
usual levels of intake dramati-
my own work is concerned, is
importance
ver-
cally promoted liver cancer,
that our observations on pro-
sus other nutrients in produc-
it prompted my 27-year-long
tein and cancer, although stud-
ing various effects. Indeed,
study The China Project, of
ied in considerable detail, were
that would be highly variable
how this effect worked. We did
signals of hypotheses that were
and rather useless because it
dozens of experiments to see
more
neither would be possible nor
if this was true and, further,
would be very informative.
how it worked.
of the host.
important
and
more
global. Thus, I don’t especially
18
that
meat meant protein. Thus, much
to lysine, which are predictive, in turn, of tissue responses.
sure
Naked Food Magazine
of
protein
I made the observation that diets presumably higher in animal protein were associated with liver cancer in the Philippines. When coupled with the extraordinary report from India showing that casein fed to experimental rats at the usual levels of intake dramatically promoted liver cancer, it prompted my 27-year-long study The China Project, of how this effect worked.
Naked Food Magazine
19
NAKED WISDOM We clearly showed that of all
In short, our findings on ca-
phernalia is sickening–literally
the chemical carcinogens test-
sein and its ability to cause
so.
ed in the government’s chemi-
experimental cancer became a
cal
testing
stepping stone to much more
So, a debate about protein
program, and using the tradi-
exciting and relevant questions
(mostly
tional criteria to decide what is
and conclusions. In the process,
foods) should be a broader
a carcinogen, casein (and very
many exciting ideas/conclusions
topic beyond the evidence,
likely most other animal based
arose, two of which are rather
although the evidence itself
proteins) was the most relevant.
profound for me personally.
is enough to be convincing. I
carcinogenesis
animal
based
should also add that the focus
This is not a debatable subject
20
from
and the implications of this
First,
the
on the hazards of saturated fat
conclusion are staggering in so
incredible gap between think-
and cholesterol (in animal food,
many ways.
ing about drug-based health
of course) as the chronic heart
and food-based health. I con-
disease culprit came about his-
However, it was not this find-
sider nutrient supplements to
torically because it was possible
ing and this straightforward
be nothing more than drug
to reduce the intake of these
conclusion–no matter how im-
based health–these chemicals
components without reducing
portant in the traditional sense
only are given at a different
the intake of the animal food
it may be–that became the main
time from the traditional drugs.
itself. Just take out some of
focus of my subsequent work.
Second, it showed me how
the fat (leaving skim milk, leans
But it did suggest that we should
wrong we have been in devel-
cuts of meat, etc.). But removing
investigate a much broader
oping and using nutrition as
the protein cannot be done; it
hypothesis, namely, the more
a concept to maintain health
would no longer even look like
general relationship of animal
and prevent disease. In this, I
animal food. Thus, there has
and plant based foods, only
became a serious cynic about
been tremendous pressure over
partly because of their differing
medical practice in general,
the years not to venture into
protein contents and composi-
research
investigations
in
questioning that animal based
tions.
particular,
and
de-
protein means sacrificing animal
velopment
in
it
showed
me
policy the
obscene.
foods.
It was these experiments that
I know that there are some
provided the evidence that
drugs that can be life-saving
T. Colin Campbell, PhD is the
caused me to think of nutrition
and may be useful if used
Jacob Gould Schurman Pro-
very differently, especially in
judiciously. But our dependence
fessor Emeritus of Nutritional
the context that food-based
on drugs and our addiction to
Biochemistry at Cornell Univer-
nutrition is far, far more impor-
the marketplace and its claims
sity. He is the author of The China
tant in health than nutrient-
about nutrition supplements,
Study (2005), and Whole (2013).
based nutrition.
drugs and other medical para-
Visit nutritionstudies.org.
Naked Food Magazine
NAKED KITCHEN
FABULOUS IMMUNITY SOUP
Yield: 4 Servings. Recipe developed by Denise DeSerio. 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
INGREDIENTS •
1 medium onion, chopped (about 1 cup)
•
6 cups of water
•
1 cup red lentils
•
2 Tablespoons organic lemon zest (about 3 lemons’ worth)
•
4 cloves of garlic, crushed
•
1/2 cup freshly-squeezed lemon juice (about 3 lemons’ worth)
•
2 teaspoons tamari or miso paste
•
1/4 cup unsweetened almond milk (or other non-dairy milk)
•
2 cups fresh, organic baby spinach
METHOD In a large pot, sautè the onion in a couple of teaspoons of water until translucent. Add the 6 cups of water, the red lentils, and the lemon zest. Bring to a boil, then lower heat and simmer for 30-45 minutes. Turn off the heat. Add the garlic, lemon juice, tamari/miso, almond milk, and spinach to the pot. Stir until the spinach is wilted, then serve immediately.
Each serving of this comforting, flavorful soup is loaded with a healthy dose of Vitamins A and C as well as the cold- and flu-fighting properties of garlic. Red lentils pack this soup with protein and iron as well as fiber to keep you satisfied.
Naked Food Magazine
21
NAKED KITCHEN
STUFFED GRAPE LEAVES Yield: About 30 rolls. 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
Despite being low in calories, grape leaves are a good source of essential nutrients like Vitamins A & K, calcium, iron, and fiber, which make them the perfect little wrappers for these healthful bites. 22
Naked Food Magazine
INGREDIENTS • 3 kale leaves, deveined • 3 garlic cloves • 1/2 bell pepper • 1 cup filtered water for sautéing • 2-1/2 cups filtered water for short grain rice or 2-3/4 for long grain • 1 cup organic brown rice • 1 Tbsp. organic, non-GMO miso paste, shoyu, or tamari • 1 sage leaf • 1 cup button mushrooms, sliced • 1/2 tsp. dried oregano • 1/2 tsp. dried rosemary • 1/2 tsp. dried basil • 30 grape leaves METHOD For the stuffing: In a food processor, chop the kale and set aside. Chop the garlic and bell pepper, and add to a large saucepan. Sauté with the 1 cup of filtered water until lightly cooked.
Add the water for the rice to the pan and bring to a boil. Add the rice, miso, shoyu, or tamari, and sage, and return to a boil. Lower heat to medium-low and cook for about 30 to 35 minutes, covered. Add the kale, mushrooms, and herbs. Stir and continue cooking until water is absorbed. Remove the lid and stir to make sure there is no water in the bottom of the pot. For the grape leaves: Bring a big pot of water to a simmer. Boil the grape leaves in the hot water for 5 minutes until pliable. Drain, then trim the stems and any hard veins from the leaves. Pat dry with paper towels. To assemble the rolls, place a grape leaf on a work surface, shiny-side down. Put 2 tablespoons of the rice filling near the stem end of the leaf. Fold the stem end over the filling, then fold both sides toward the middle, and roll up into a cigar shape. Squeeze lightly in the palm of your hand to secure the roll. Repeat with remaining grape leaves and filling. Serve immediately.
Naked Food Magazine
23
NAKED FOOD
24
Naked Food Magazine
8 THINGS YOU WILL LACK ON A PLANT-BASED DIET
BY JULIANNE SOVIERO
Plant-based diets have been the
the choline in milk also breaks
of other health complications
subject of much attention as of
down into TMAO. Those em-
typically plague diabetics: they
late, with as many proponents
bracing
diet
have a much higher incidence
as there are skeptics. The term
produce virtually no TMAO.
of heart attack, stroke, and kid-
plant-based diet is used to refer
Those who eat a plant-based
ney damage. Dr. Joel Fuhrman
to a diet of whole plant foods:
diet also have less of the gut
and Dr. Milton Crane have ob-
primarily
bacteria that “help” form TMAO.
served decreases in peripheral
vegetables,
fruits,
a
plant-based
beans, nuts, and seeds. The
neuropathy and, in the cases
following eight items are health
Another threat to the arteries
of Type II diabetics, a complete
concerns that plant-based diets
lies in foam cells. Foam cells may
reversal of diabetes in patients
may “deprive” people of:
live in the walls of the arteries,
for whom they prescribed a
contributing to atherosclerosis.
vegetable-rich plant-based diet.
Green leafy vegetables produce
#1. Heart Disease.
nitric oxide in the blood. Nitric
Most people already
oxide helps to destroy foam
know that eating meat
cells and dilate blood vessels.
introduces
Eating leafy green vegetables
cholesterol into the body.
also increases endothelial re-
What many
people don’t know is that when meat is consumed, the body forms TMAO (trimethylamineN-oxide). TMAO is associated
generative cells: important cells that make up the walls of the blood vessels.
with plaque building up in the
#2. Diabetes.
arteries
The
(atherosclerosis)
and
#3. Autoimmune Flare-ups. Most Americans get 2-3 times more protein than they actually need. When protein is burned, it leaves a nitrogen-containing residue in the form of ammonia. Ammonia is toxic and the body needs to get rid of it.
tremendous
This
higher levels of TMAO in the
increase
in
the
blood are associated with in-
number
of
dia-
creased risk of heart disease
betic individuals in
and stroke. For those who think
the U.S. has corresponded with
that milk “does a body good,”
increasing waistlines.
task
kidneys,
taxes
and
the
digestive
liver, sys-
tem. Dr. Andrew Weil therefore
A host
advises
individuals
with
autoimmune issues to adopt a lower-protein diet. Naked Food Magazine
25
NAKED FOOD
#4. Obesity. Fruits,
vegetables,
and beans are the staples of a plantbased diet and are naturally
low
in
calories. These foods are also very high in fiber, making it difficult to overeat them. On the other hand, meats, dairy, and processed foods are very calorically dense. A 2009 study
but rather, these substances
alkaline body is an enormous
work
advantage in the healing pro-
plant is consumed. Allium com-
cess. When the body is acidic,
pounds, catechins, ellagic acid,
it takes longer to recover. Pro-
flavonoids,
cessed foods, meat, and dairy
nolic acids, protease inhibi-
can develop an acidic environ-
tors, and sterols are just a few
ment in the body. Over time,
examples of the thousands
a constantly acidic body can
of anti-carcinogenic compounds
lead to injury and compromised
found in whole foods.
holistically
when
isoflavones,
the
phe-
immunity.
#8. Allergies/asthma.
tween high- and low-energy
#6. Exposure to Dangerous Antibiotics/Hormones.
dense diets, satiety, and obesity
Meat producers give
known to trigger al-
proved that individuals eating
growth
lergies.
these calorically dense foods
and antibiotics to
also been shown
ate up to twice as many calo-
the animals intend-
to be a correlation between
ries in a day in order to achieve
ed to become food.
TMAO and increased asthma
satiety. Since fruits and vegeta-
When people consume these
attacks.
bles are also far more nutrient-
animals or products taken from
dense than animal products,
these animals (such as cheese
For those interested in embrac-
individuals following a plant-
and other dairy products), they
ing or learning more about a
based diet get more vitamins,
are exposed to these and other
plant-based lifestyle, the cardiac
minerals, antioxidant protection,
harmful toxins. Avoiding these
wellness program at Montefiore
and a host of other phytochemi-
products means avoiding sub-
medical center, directed by Dr.
cals. Nutrient-density can also
stantial health risks.
Robert Ostfeld, is a great re-
exploring the relationship be-
impact satiety.
26
the body very alkaline. An
hormones
#7. Certain cancers.
Casein, the protein found in milk, is There has
source. Visit www.montefiore. org/cardiacwellnessprogram.
#5. Muscle Soreness.
Many
Good nutrition plays a major
that occur naturally
Julianne Soviero is an athletic
role in the process of regenerat-
in plant foods have
performance expert and the
ing muscles after training and
been shown to be
author of Unleash Your True
workouts. Eating lots of fruits
anti-carcinogenic.
Athletic Potential. She has stud-
and vegetables gives an ath-
These substances do not work
ied nutrition, kinematics, perfor-
lete’s body the building blocks
well as isolated compounds
mance, recovery, and hypnosis
it
strong
(meaning one can’t just ingest
to help athletes perform to the
muscles and healthy bones.
them in pill form and receive
best of their abilities. Visit www.
Plant foods also help to make
the full spectrum of benefits),
trueathleticpotential.com.
needs
to
create
Naked Food Magazine
substances
MUST FOOD. PLANT-BASED | WHOLE | ORGANIC | REAL FOOD
NAKED: NEW AUTHENTIC KIND & ENLIGHTENED DIET.
NAKEDFOODMAGAZINE.COM NAKEDFOODMAGAZINE.COM
NAKED KITCHEN
PERFECT DIY MEALS ON THE GO Yield: 2 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
ANYTIME NAKED SALAD INGREDIENTS • 1 handful organic spinach • 2 cups quinoa, cooked • 1 avocado, chopped • Pinch of sea salt • 1 mango with skin, washed and rinsed, chopped • 2 cup legumes, cooked, any kind • 1 cup organic veggies of your choice, raw or lightly cooked, chopped • 1 lemon, sliced METHOD Divide the ingredients into two Mason jars. Top with the lemon slice and close tightly. When ready to eat, open the jar and put the lemon to the side. Turn the jar upside down and shake to empty the contents on a serving plate. Squeeze the lemon over the salad and enjoy.
28
Naked Food Magazine
Chef's Tips! ASSEMBLING A NAKED SALAD WITH LIQUIDS:
1. Liquid first. Any dressing or juice should go first. This guarantees that your meal ingredients won’t get soggy. 2. Add the grain, pseudo-grain, or legume next. This protects your more delicate ingredients from getting moist. 3. Add the heart! Here go your starch veggies like potatoes, broccoli, carrots, zucchini, etc. 3. Add the crunch next: nuts, dried or fresh fruit, and seeds. These are the ingredients that you want to stay crunchy until you eat them. 4. Leafy greens. These go in last so when you turn the Mason jar over and unload it all into a bowl, the greens will make the salad bed. ASSEMBLING A SALAD WITHOUT LIQUIDS:
1. No rules! Assemble in the order you wish!
FRUIT SALAD SUPER SNACK INGREDIENTS • 1 organic fruit with skin such as a pear, kiwi, or apple, sliced • 1 handful leafy greens of your choice such as kale, collards, and/or spinach • 1 cup organic colorful fruit such as berries, pomegranate, prunes • 1 cup nuts such as Brazil nuts, pecans, and/ or almonds • 2 Tbsp. of seeds such as hemp, chia, and/or sunflower METHOD Divide the ingredients into two Mason jars and assemble in the desired order. Close tight. When ready to eat, open and turn the jar upside down. Shake to empty the contents on a serving plate.
Naked Food Magazine
29
NAKED ATHLETES
30
Naked Food Magazine
Learn To Be Lean:
GREAT TIPS FOR
BURNING
FAT! BY ROBERT CHEEKE
H
ow are your New Year’s Resolutions coming along? Was one of your goals to burn fat and tone up this year?
If burning fat was one of your goals, you’re in good company with many others who share the same ambition. However, perhaps only a small percentage knows how to get into an effective fat-burning zone to actually achieve this
popular
resolution.
Have
you
tried
burning fat by exercising more, cutting calories, following a special diet, or some other method that only provided short-term results? Do you want to understand how to burn fat once and for all? If you haven’t already achieved your fitness
New
Year’s
Resolution,
there’s
still
plenty of time, especially when you follow the steps designed to make your fitness dreams happen. Naked Food Magazine
31
NAKED ATHLETES Here are some tips to help
If, for example, it is revealed
In general, most vegetables
you burn fat and achieve your
that you should be eating
contain 200 calories per pound,
fitness goals:
2,300 calories per day in order
fruits
to burn fat, but you’re actually
per pound, and beans, rice,
#1. Calories Per Day.
eating 3,000 calories per day, it
potatoes, and oats are about
many
is unlikely that you will achieve
500 calories per pound. Pro-
calories you expend per day?
your goal. These figures are
cessed foods (with added oil,
If not, how can you possibly
really important to understand
sugar, and salt) and animal-
know how many calories to
as you piece together your
based foods tend to be 1,500-
consume per day in order to
nutrition and exercise programs.
3,000
burn fat? Here’s what you need
You can use a nutrition journal
to do: Use a Harris-Benedict
or simply use an app like
Consider these figures when
calculator (search it on Google)
MyFitnessPal
you decide which foods to con-
to
caloric intake.
Do
you
know
determine
how
how
many
to
track
your
contain
calories
300
per
calories
pound.
sume in order to put yourself in the best position to burn fat.
calories you’re burning each
#3. Know Your Foods.
Your general goal will be to
Understand how many calo-
consume fewer calories than
ries per pound various foods
you expend in order to burn
contain. For example, leafy
fat. If you eat 2,300 calories
#2. Keep a Journal.
green vegetables have about
per day, you should aim to
Once you have determined
100
burn 2,600 or so each day.
how many calories you expend
whereas
per day, you should record
calories per pound. You can see
what you eat in a food journal
how one food will help with
for a couple of weeks to
fat loss while another will help
doing high intensity interval
determine how many calories
with fat gain if consumed in
training
you consume per day.
large quantities.
lar workouts first thing in the
day based on your gender, age, height, weight, and very importantly, activity level.
calories oil
per contains
pound, 4,000
#4. Plan Ahead.
When you work out, consider (HIIT)
cardiovascu-
morning on an empty stomach, or aerobic conditioning following weight training. The reason for this approach is because you’ll be burning fat as fuel, thereby achieving your objective. If you exercise first thing in the morning on an empty stomach, you will burn through your stored carbohydrate fuel
32
Naked Food Magazine
relatively quickly, and when
for the same duration, and
which is low in calories with a
you’re out of glycogen stores,
the same could be said for
high net gain return on energy,
your body will turn to fat as
jumping
stepping,
and will burn quickly to still
its primary fuel source.
playing a game of basket-
allow your body to call upon
ball rather than just shooting
fat as fuel once you burn off
If you eat before or during a
baskets,
and
the energy from the fruit.
workout, you will be adding
example
of
more calories (fuel) for your
applied to exercise.
versus
any
other
intense
effort Following the aforementioned steps will help you truly un-
body to burn as energy, rather than burning fat. That is why
I believe one of the best
derstand how to get into an
it is incredibly effective to
exercises you can do to burn
effective
exercise
morning
fat is to use the stair-stepper
and will enable you to achieve
because you will have likely
or climb real stairs in a build-
a goal that millions of people
gone 8-10 hours without food.
ing. Climbing stairs not only
set every January. You don’t
trains your heart, lungs, thighs,
have to wait until the next
Likewise, if you do some sort of
glutes, and calves, but it is
New Year to make your fitness
aerobic exercise after a weight
also a great way to burn a
dreams become a reality. You
training workout, you will have
whole lot of calories. Most
just have to start today.
used up your glycogen stores
gyms have stair-steppers in
during
their
in
an
training,
the
hour
and
of
by
weight
the
time
cardiovascular
training
zone
It’s time to get acquainted with
area near the treadmills.
fat-burning
a
jump
rope,
stair-
stepper, or a pair of running
you engage in cardiovascular
#6. Choose Wisely.
shoes
Avoid drinking sugary drinks
spending
goal of burning fat. Morning
before or during your work-
together in order to become
workouts can be anywhere
out. If you’re training for per-
your personal best. Enjoy the
from 25-45 minutes and be
formance or endurance, taking
journey as you learn to burn.
very
if
in additional calories (fuel) is
high,
encouraged, but if your goal
burning calories at an acceler-
is to burn fat, avoid drinking
ated rate.
anything but water (zero calo-
Robert
ries) during your workout.
author of Shred It! and Vegan
conditioning you will be using fat as fuel, thus achieving your
effective,
intensity
especially
levels
are
#5. Step It Up!
because a
you’ll
lot
Cheeke,
of
be time
best-selling
Bodybuilding & Fitness, 2-time that
If you need to eat something
champion
yield the best return on invest-
before you exercise to have
founder/president
ment. Clearly, running burns
energy to get through the
Bodybuilding & Fitness. Visit
more calories than walking
workout,
www.veganbodybuilding.com.
Perform
the
exercises
eat
some
fruit,
bodybuilder, of
and Vegan
Naked Food Magazine
33
NAKED KITCHEN
WHOLESOME PECAN BEET PESTO Yield: 1 small bowl. 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 pecans, divided
•
4 small raw beets
•
1 clove of garlic
•
½ cup of arugula
•
8 fresh basil leaves
•
Juice of 1 lemon
•
Juice of 1 orange
•
1 Tbsp. rice vinegar or apple cider vinegar
•
1 Tbsp. liquid aminos, tamari, or nama shoyu
•
½ tsp. ground pepper
METHOD Wash and peel the beets. Remove the buds. In a food processor, chop the pecans for about 5 seconds. Scoop out 3 tablespoons of pecans and set aside in a small serving bowl. You will use this as garnish. In the food processor add the beets, garlic, arugula, and basil. Chop for about 8-10 seconds or until the beets are minced but not liquid. Pour into a bowl. Add the lemon juice, orange juice, vinegar, soy sauce, and pepper.
Mix well. If
desired, add extra spices for flavor such as a pinch of paprika, sea salt, or ginger. Use as a noodle sauce, as a spread on whole bread, or as a dip for vegetables. Garnish with leftover pecans.
34
Naked Food Magazine
Enjoy the sweet, earthy flavor of beets in this versatile, zesty pesto, while reaping the benefits of their immune-boosting, anti-inflammatory nutrients.
Naked Food Magazine
35
NAKED LIFESTYLE
8 Myths about
Eating Vegan,
Debunked!
by Naomi Imatome-Yun
36
Naked Food Magazine
move
halt and reverse life-threaten-
actually highest in countries
beyond the vegan stereotype
ing conditions like heart disease
with the highest intakes of
of the hippie nibbling on tofu
and diabetes. Also, vegetarians
dairy products and animal
and greens, but there are still
and vegan populations have
protein.
many myths and misunder-
lower rates of heart diseases,
standings surrounding a plant-
high blood pressure, diabetes,
MYTH 7: My 85-year old grandma
based diet. We’ve dispelled
and obesity.
(or uncle, friend, etc.) loves meat
We’ve
managed
to
and is alive and healthy. That’s proof
the most popular myths here. Myth 4: You’ll get weak and frail on
that meat is healthy.
Myth 1: It’s hard to get enough
a vegan diet.
FACT: We are happy that your
protein on a plant-based diet.
FACT: There are vegan NFL play-
friend or relative is healthy and
FACT: There is so much fuss
ers, MLS players, parkour ath-
we hope they live a long and
over “getting enough protein,”
letes, and world champion
healthy life. However, looking
but
Americans
power lifters who perform at
at large populations (and not
(including vegans!) get way
the highest levels. Men’s Fitness
individuals),
more than enough protein.
magazine named plant-based
us
Plant protein is complete, and
athlete Rich Roll, one of our
populations in the world thrive
the idea that vegans need to
contributors, one of the fittest
on plant-centered diets.
“combine foods” to get enough
men in the world.
virtually
all
that
research
the
shows
longest-living
Myth 8: A plant-based diet is
protein is a myth. MYTH 5: Only rich people can go
extreme.
Myth 2: Vegans only eat vegetables
vegan; it’s just too expensive.
In the words of Dr. Caldwell B.
and the food tastes terrible.
FACT: It’s easier to eat plant-
Esselstyn, Jr., MD: "The Western
FACT: A plant-based diet is
based on a limited budget than
diet guarantees that a half-a-mil-
not a diet of salads. Plant-based
it is to eat a meat-centered diet.
lion people in the U.S. each year
cuisine is based on fruit and
Staples like grains, potatoes,
will have the front of their body
starchy foods like potatoes,
bananas, and beans are some
divided, their heart exposed,
beans, and whole grains, from
of the cheapest (and healthi-
and then veins taken from their
which we make filling com-
est) things you can buy in the
leg and sewed on their heart…
fort foods like sweet potato
supermarket.
some people would call that ex-
lasagna, hearty stews, and pizza.
treme." Myth 6: We need milk and dairy products for strong bones.
Naomi Imatome-Yun is the
Myth 3: There is no proof that a
FACT: The Dairy Council tells
managing editor of Forks Over
plant-based diet is healthier than
us that we need to drink milk
Knives, and a food, health,
other diets.
for strong bones, but there’s
and wellness editor. She is a
FACT: A low-fat, whole-food,
no evidence that this is true.
Wall Street Journal bestselling
plant-based diet is the only
In fact, hip fracture rates (an
diet that has been shown to
indicator of osteoporosis) are
author, and was a food expert for About.com for 8 years. Naked Food Magazine
37
NAKED SPOTLIGHT
THE MIGHTY POTATO BY CINDY NEWLAND
Potatoes
are
probably
one
of
the
most
underestimated and misunderstood vegetables of all time. One of the most common myths is we should avoid them because they make us fat. Here are some facts that set the record straight, and give the mighty and nutrientpacked potato the place it deserves. SO DO POTATOES MAKE YOU FAT?
Potatoes might make you fat if you eat supersized French fried potatoes or an entire bag of
EAT NAKED POTATOES Research has now revealed that the Glycemic Index (GI) of potatoes varies depending on the type and the preparation method. For example, the GI may be medium to low when potatoes are eaten cooled, instead of hot, and boiled rather than mashed. The problem lies in the additions we make to the humble potato. Some of us slather it in butter, douse it with milk or sour cream, and even peel away the nutrients.
potato chips every day; however the nutrientpacked potato itself will not make you fat. On the contrary, according to a study in the British Journal of Nutrition, potatoes are wrongly classified as high on the Glycemic Index. The Glycemic
Index
ranks
carbohydrates
from
one to 100 according to how quickly they are broken down during digestion into basic glucose. Pure glucose scores 100. The lower the rank, the longer it takes for the food to be absorbed, and the longer we feel satisfied after eating it.
HEART HEALTHY The potassium, fiber, vitamin B-6 and vitamin C content in potatoes provide support to keep your heart healthy. Diets which are high in foods rich in B6 are associated with reduced rates of heart disease. The fiber contained in a potato is a cholesterol-lowering property and can also help you to reduce your risk of heart disease.
ENJOY POTATOES!
There are a lot of reasons to eat potatoes, but mostly because they taste great.
38
Bake them,
Cindy Newland is a certified wellness coach,
boil them, broil them, or try filling them with
personal trainer, yoga teacher, and author of Small
hummus or guacamole. Adding more complex
Bites, Big Results: A Common Sense Guide to
carbohydrates like hummus or guac will mean
Weight Loss. She is a contributor to Naked Food
the potato is digested more slowly, making you
Magazine and blogger at IntentionallyEat.com.
feel fuller and energized for longer. They will not
She has personally lost 125 pounds and has kept it
make you fat, and will make you feel satisfied.
off for over ten years.
Naked Food Magazine
FUEL FOR YOUR BODY The plain potato gives your body an enormous amount of fuel and energy, which you need even when you are dieting. Eating complex carbohydrates such as potatoes, rather than simple carbohydrates like chips or cookies which give a short burst of energy followed by a crash and hunger pangs, can help reduce binge-eating.
LOADED WITH POTASSIUM!
Potassium is a nutrient most Americans lack and one that can help reduce the risk of high blood pressure. One medium potato with skin provides 18% of the recommended daily value of potassium.
• NUTRIENTS / RDA % • per 1 potato • (3"-4" wide) •
• NUTRIENTS / RDA % • per 1 potato • (3"-4" wide) •
Dietary fiber Total Fat Cholesterol Magnesium
Vitamin C Vitamin B-6 Iron Calcium
32% 0% 0% 21%
121% 55% 16% 4%
PROTEIN SOURCE Yes, potatoes have protein! An average large potato (3"4" wide) contains 7 grams of protein which is around 14% of the recommended daily value.
STRONG BONES Potatoes provide minerals such as phosphorous, iron, magnesium, calcium, and zinc, all of which help with maintaining your bone strength. They also help reduce the risk of osteoporosis and bone-related fractures due to osteoporosis.
Naked Food Magazine
39
NAKED TRUTH
IS YOUR DOCtor
taking
PHARMA money? BY MICHAEL GREGER, MD
The long-time editor of a prestigious medical journal started his editorial on physicians’ conflicts of interest describing a fantasy that doctors treat patients using simply the best evidence and experience, rather than being influenced by money or self interest. This is, of course, nonsense. There is a reason pharmaceutical companies spend billions of dollars on influencing, educating, and entertaining doctors around the world. 40
Naked Food Magazine
Naked Food Magazine
41
NAKED TRUTH The vast majority of physicians in the United States accept gifts from the pharmaceutical industry, and, ironically, cardiologists, whose practice
centers
around
diseases
that
can
largely be prevented and treated with lifestyle
“... We’re talking more than just a Viagra paperweight or soap dispenser. For marketing, pharmaceutical companies spend $15,000 per physician every YEAR...”
changes, receive the most payments of all. A previous compilation of surveys from the 80s and 90s found that, on average, doctors met with drug industry representatives about once a week. Today, your family doctor meets with drug company employees 16 times a month. There’s only 20 workdays a month, so that’s nearly every day. What does the public think about this? Only about half even appear to know what’s going on. So, if 83% of doctors receive gifts, it is likely that a significant percentage of patients are not aware that their personal physician receives industry gifts. We’re talking more than just a Viagra paperweight or soap dispenser. For marketing, pharmaceutical companies spend $15,000
per
physician
every
year,
making
conflicts of interest one of the most pressing problems in American health care.
How do doctors feel about it? Most generally approve physicians
of do
the not
gifts; want
however, gift
tellingly,
relationships
made public. Physicians do not agree that it is inappropriate
to
accept
gifts,
but
their
reluctance to disclose the gift relationship to the public suggests that they must recognize that the public would not appreciate the practice. To
analyze
how
physicians
resolve
this
contradiction, researchers conducted a series of physician focus groups. It turns out physicians used a variety of denials and rationalizations; they avoided thinking about it, or denied responsibility. Physicians readily acknowledged the inherent conflict of interest, but this didn’t stop them. In fact, some complained that the gifts were getting more modest. We tend to
42
Naked Food Magazine
deny that we personally have any conflict of
costs if patients view such doctors as less
interest if a pharmaceutical company buys us
trustworthy, and choose doctors less in bed
a nice dinner. We tend to insist that it won’t
with
affect our judgment in any way, as if drug
behavior. They may want to avoid financial
companies just like wasting money on purpose.
relationships with companies to guard against
Most physicians contend that their colleagues
this patient distrust or becoming the target of
are susceptible to the industry’s influence,
an exposé or investigation. Or, they could just
but not them.
try to cover it up.
Though
physicians
don’t
want
these
industry,
or
could
change
physician
gift
This is from the American Academy of Family
relationships to be public, that’s just too bad,
Physicians, advising physicians how to avoid
because, thanks to Republican Senator Chuck
getting burned by the Sunshine Act. For exam-
Grassley, the Sunshine Act was inserted into
ple, drug companies now have to report when
The Affordable Care Act (commonly known as
they give doctors free meals valued at over $10.
“Obamacare”.) And, so, for the first time,
So, should family physicians just stop accept-
patients will now be able to see what, if any,
ing free food from drug companies? No. You just
financial ties their own doctor has. Doctors
have to give the drug sales reps the right head
can’t hide anymore. This will give patients
count, so the meal cost dips below $10 per
some insights when choosing a provider, and
person.
once the database goes live, law enforcement agencies
can
also
cases
see
who’s
to
industry.
Right
now,
investigate getting it
kickback
money
might
from
just
The
former
long-time
editor
England Journal of Medicine
of
the
New
said
it
best:
be
although the spotlight has been on disclosing
embarrassing, but this could a low attorneys
doctors’ financial relationships with industry,
general to go after doctors to see the kinds
the problem with conflicts of interest is not
of incentives they may be getting for writing
the lack of disclosure but the existence of the
a lot of prescriptions.
conflict itself. Rather than just disclosing them, the best approach to financial conflicts is to
The
database
is
live
right
now.
Go
to
have none.
openpaymentsdata.cms.gov/search or for a more user-friendly version, Propublica’s Dollars for Docs page. The drug industry spends billions trying to influence doctors, and, for the first time, you can see if your physician, or any
A founding member of the American College of Lifestyle Medicine, Michael Greger, MD, is a physician, author, and speaker on nutrition, food
physician, has their hand out.
safety, and public health issues. He is the Direc-
Senator Grassley hoped this would help save
Humane Society of the United States. Visit
our nation money. It could reduce healthcare
NutritionFacts.org.
tor of Public Health and Animal Agriculture at The
Naked Food Magazine
43
NAKEDKITCHEN KITCHEN NAKED
Cauliflower & Turmeric Stew Yield: 4 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
Florets of cauliflower are stewed in a fragrant turmeric- and garlic-laced tomato sauce for an energizing and comforting dish that helps promote a healthy body.
44
Naked Food Magazine
INGREDIENTS • 5 cloves garlic, peeled • 2 small yellow onions • 2 cups filtered water, divided • 4 organic vine-ripe tomatoes • 1 Tbsp. ground turmeric • 1 Tbsp. light miso paste • 1 sage leaf or ¼ tsp. dried sage • ¼ tsp. dried oregano • ¼ tsp. ground pepper • 1 head of organic cauliflower, cut into large florets METHOD In a food processor chop the garlic and onions. Place in a large saucepan over medium heat. Add 1 cup of water and sauté for about 8-10 minutes. Add extra water if needed to avoid burning. In the food processor chop the tomatoes and add to saucepan. Stir in the turmeric, miso, sage, oregano, and pepper. Cook, stirring occasionally, until thickened, 10 minutes. Add the cauliflower and pour ½ cup of water over it. Reduce heat to medium-low; cook, covered, without stirring for 20 minutes or until cauliflower is tender.
Naked Food Magazine
45
NAKED HEALTH
Q&A with
SUSAN YOUNG, MSed, MSC
enlightened eating invites us
being will be nourished as
to ask bigger questions. Is it a
nature intends. So, as much
plant? Did it grow? Is it in its
as you can, load up on color-
natural state? Our energy then
ful fruits and veggies. When
expands into the spaciousness of eating as if from the Garden of Eden. Speaking of the Gar-
there are many things you can do. One is to STOP, take a
Q. Last night I went to a vegetarian
den of Eden, remember from
restaurant. One friend had guacamole
Genesis 1:29, "Look! I have given
and corn chips; I worried about the
you every seed-bearing plant
salt and oil. Another friend ordered
throughout the earth and all
rice and mixed veggies; it seemed to
the fruit trees for your food"?
me there was no protein. How do we
A key word here is "Look!" Ob-
choose what to eat without obsessing
sessing
vision,
tually do. Create some distance
about every detail?
and squints our eyes. Look up
for yourself. I call it Food-Fix-
A: Ah, yes, the mental looping
and
of
On-Hold. In that pause, ask
of the same questions over and
colors
veg-
yourself, "What is my real hun-
over. We all do that from time
etables. Ask Nature what to
ger here?" It might be sweet-
to time, maybe more so when
eat and then choose.
ness in your life. It might be
narrows
see
the
in
our
rainbow
fruits
and
we first start this whole food, plant-based
journey.
Those
questions, and they are normal at first, can keep us stuck for awhile. Do you remember the song by Bob Seger, "The Answer's
in
the
Question”?
Low-fat, whole foods, plantbased eating lets us eat without obsessing. Congratulate yourself for already knowing that answer. When we ask questions about
ing and what you might even-
satisfy non-physical hungers.
junk food I used to love. What
One more thing: since the
should I do?
question of craving is nor-
A: The question of craving is
mal, a common phenomenon,
big and universal. Wanting a
treat yourself with enlightened
“Food Fix" is part of the cycle of
kindness.
desire
and
"I-want-it-I-gotta-
have-it-now.” There are lots of ways to intervene with that frenzy in our heads; that drive our
bodies,
and
those
The good news is that the
the details. We reduce our de-
more
cisions to parts of the food.
grown-from-the-ground
This is called reductionism, the
the less the body-mind will ask
opposite of whole. Kind and
for junk, because your whole
Naked Food Magazine
put space between your crav-
diet but sometimes I crave the old
whipped-up emotions.
energy
e-mail. For five or ten minutes,
nection. Physical food cannot
trient
our
run up and down stairs or check
Q: I want to eat a low-fat, plant-based
in
(protein),
breath, call a plant-based pal,
a rest. It might be human con-
this ingredient (oil) or that nucontracts; we close down on
46
the Cookie Monster shows up,
you
eat
real,
actual food,
Susan Lebel Young, MSEd, MSC, is a psychotherapist who writes and teaches yoga, mindfulness and heartfulness as it relates to self-nourishment in the grandest sense. Her book is Food Fix: Ancient Nourishment for Modern Hungers. Visit HeartNourishment.com
NAKED ROCKSTAR
9
TIPS FOR A HEALTHY LIFESTYLE
with
Michele Lastella Italian actor and director, founder of Sustainable
1. Buy local. Try choosing
Society, co-author of
products and produce made
the upcoming Master
and grown locally to support
Plants Cookbook, and
your community. Ask for organic,
producer of biodynamic
non-GMO produce, as well as sustain-
agriculture. Visit
able products.
www.Sustainable.Media
2. Check labels. Eat plants instead of processed foods. When buying packaged foods or home products, make sure you turn the package over and read the back. Make sure it contains non-toxic, ecofriendly, sustainable, and plant-based ingredients. 3. Know your sources. Mainstream
each other makes us stronger.
money away from the big corporations
media doesn’t share the information
5. Don’t look far. Aim to help those
and banks.
that affects the pockets of the network’s
who are closest to you, starting with
8. Grow. Plant real food in your home,
shareholders. Compile your sources
yourself.
or even a windowsill, and empower your
from independent, unbiased news and
6. Be the change. Invest time in your-
family and children to plant and eat the
media organizations.
self and in valuable things that can change
foods you grow together.
4. Help out. Support people and servic-
the world around you.
9. Be happy. Nourish the child in you,
es that relate to your values. Supporting
7. Stay True. Invest and spend your
and live like today is your last day. Naked Food Magazine
47
NAKED PLANET
6 ways to
detoxify
your
home BY LISA BERES, BBEI, CGBP
The average American today spends 90% of their life indoors. This is especially concerning considering indoor air in the average American home contains over 400 chemicals, according to a 2009 study published in the journal of Environmental Science & Technology.1 48
Naked Food Magazine
The chemicals found range from pesticides, aldehydes,
and
fragrances
to
phthalates.
Pesticides, including diazinon, chlorpyrifos, and DDT were found at surprisingly high levels. The results from the study confirm, unequivocally, that indoor air can be heavily contaminated with pollutants and that chemicals found indoors are far more complex than previously realized. Even the President’s Cancer panel report revealed that only a few hundred of the more than 80,000 chemicals registered for use in the U.S. have been tested for safety; many which are known or suspected carcinogens are completely unregulated. Are you and your family protected? Being proactive in avoiding synthetic chemicals and toxic exposures is no longer a luxury, it’s a necessity. Here are six steps you can take to get started on detoxing your home.
1. “Air” on the Side of Caution Good air is essential for life. As humans, we breathe 20,000 breaths and 3,400 gallons of air, on average, each day, but how often do you stop to think about what exactly you are breathing in? According to the Asthma and Allergy Foundation of America, over 25.9 million Americans suffer from asthma and millions more struggle with allergies today. But, it’s not just the outdoor pollution that is a risk. The EPA lists indoor air quality as one of the top 5 environmental health risks the U.S. faces today. Indoor air commonly contains particles like pollen, mold spores, dust-mite debris, and other allergens. Some of these particles, like household dust, are visible to the naked eye. Others, like particles that
Chlorine, parasites, and heavy metals may be in your drinking and bathing water. Ninety-eight percent of city tap water is treated with chlorine. Research has shown that chlorine and its assorted byproducts have been linked to colon, breast, and bladder cancer. Most people don’t realize that they can also expose themselves to these contaminants while bathing.
Naked Food Magazine
49
NAKED PLANET can carry viruses, bacteria, and odors, are mi-
bleach. Kids are especially vulnerable to these
croscopic. The simplest way to improve the air
chemicals. Read the labels on cleaning prod-
quality is to open windows and let the fresh
ucts and choose those with ingredients that
air in! Unfortunately, sometimes that’s not an
you can pronounce, and that have trusted,
option. What you can do is get an air purifier
third-party
with a HEPA filter and a carbon type filter for
labeled “Danger”, “Poison”, or “Fatal if Inhaled”.
the removal of gases, VOCs (volatile organic
Alternatively, make your own natural cleaners
compounds) and odors. There are many differ-
using
ent models including portable ones that can
vinegar, and olive oil. They’ll clean just as
remove dust, pollens, dander, odors, chemical
good, smell better, and will save you money.
basic
certifications.
ingredients
Avoid
like
anything
baking
soda,
vapors, and more. Also, change your HVAC filter every season. 41% of homeowners do not change their FAU filters regularly and 9% never change them at all according to surveys.
4. Ban Unhealthy Bedding Did you know that your bedroom can be filled with formaldehyde, which outgases harmful VOCs and pesticides sprayed on traditional
2. Reduce Formaldehyde Exposure
cotton?
Formaldehyde
is
released
from
Your skin is your largest organ. It absorbs
household furnishings like drapery, bed linens,
everything that touches it, including fabrics.
and upholstery, and has been known to cause
Formaldehyde is almost always present on
wheezing, allergic reactions, and even serious
fabrics
“Easy
illness. Replace old bedding with certified
Care”, “Wrinkle-Free” or “No Iron” and most
organic linens, remove ‘wrinkle-free’ sheets,
poly/cotton blends. Formaldehyde is classified
and choose a certified mattress made with
by the EPA (Environmental Protection Agency)
natural materials to avoid toxic flame retardant
as carcinogenic. In addition to fabrics, most
chemicals.
labeled
“Permanent
Press”,
kitchen cabinets and floorboards are manufactured with MDF (medium density fiberboard), or particleboard that is made with formaldehyde containing resins. The largest source of formaldehyde in the home comes from cabinetry as well as insulation and floorboard.
3. Trash Toxic Cleaning Products
50
5. Clean Up Your {Water} Act Chlorine, parasites, and heavy metals may be in your drinking and bathing water. Ninetyeight percent of city tap water is treated with chlorine. Chlorine and its by-products can trigger an asthma attack. Research has shown that chlorine and its assorted byproducts have been
Most of us have been told that a clean home
linked to colon, breast, and bladder cancer. Most
is a healthy home, but beneath your kitchen
people don’t realize that they can also expose
sink is likely a host of chemicals. Antibacterial
themselves
wipes contain pesticides; furniture polish can
bathing. The best way to ensure clean tap water
contain silicone, butane gas, and propane;
is to install a whole house water filter. Or, for a
and bath cleaners can contain ammonia and
relatively small investment, you can buy a
Naked Food Magazine
to
these
contaminants
while
point-of-use water filter system that will make the water from your tap cleaner than most bottled water. Also, install separate shower head filters to reduce chlorine exposure.
6. Reduce EMFs Electricity in our homes and offices is a part of modern day life but the price we pay can be costly to our health. Electronics in our homes and
offices
creates
electromagnetic
fields
(EMFs) which significantly disrupt the sensitive signals with which our brains and nervous systems
communicate.
Reduce
electromag-
netic radiation in your bedroom by removing or unplugging TVs and electronics before going to bed, and to switch to a batteryoperated alarm clock. Use hardwired Ethernet connections versus Wi-Fi whenever possible and limit cell phone use. You should use the speaker phone function and set to “Airplane� mode when not making calls. Baby steps are essential to creating a healthier home and a happier family. Be the change you wish to see in the world by implementing one of the above steps today and see how much better you feel. Lisa Beres is a healthy home expert, Baubiologist, published author, professional speaker, and Telly Award-Winning media personality. Lisa helps busy women eliminate toxins in their home via a 30-day online program, Change Your Home. Change Your Health. Visit RonAndLisa.com 1. Semivolatile Organic Compounds in Homes: Strategies for Efficient and Systematic Exposure Measurement Based on Empirical and Theoretical Factors. Robin E. Dodson, David E. Camann, Rachel Morello-Frosch, Julia G. Brody, and Ruthann A. Rudel Environmental Science & Technology 2015 49 (1), 113-122
I EAT NAKED. WHOLE. FABULOUS. PLANTS.
NAKED KITCHEN
Del’s Big Breakfast Casserole Yield: 6-8 Servings. Recipe by Chef Del Sroufe from his cookbook Better Than Vegan 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 recipe is not your everyday breakfast food. Make it for company or when you’re in the mood to spend a little extra time in the kitchen on a Saturday morning.
52
Naked Food Magazine
INGREDIENTS •
4 medium red-skinned potatoes, scrubbed and thinly sliced
•
3 large yellow onions, thinly sliced
•
1 pound firm tofu
•
1 12-ounce package extra-firm silken tofu
•
2 medium yellow onions, diced
•
1 red bell pepper, diced
•
1 8-ounce package button mushrooms, sliced
•
1 10-ounce package frozen broccoli, thawed
•
4 cloves garlic, minced
•
1 Tbsp. dried basil
•
1 tsp. dried sage
•
1/2 tsp. ground fennel seeds
•
1 tsp. crushed red pepper
•
6 Tbsp. nutritional yeast
•
Sea salt to taste
•
1/2 teaspoon black pepper
METHOD Preheat the oven to 350°F. Steam the potatoes for 6 to 8 minutes, until tender but still firm. While the potatoes steam, sauté the three large onions in a medium skillet until caramelized, about 12 minutes. Add water 1 to 2 tablespoons at a time to keep them from sticking. Set them aside. Place the firm tofu and the silken tofu in a large bowl and mash to the consistency of ricotta cheese. Set it aside. Heat a large skillet over medium-high heat; add the diced medium onions, red bell peppers, mushrooms, and broccoli, and sauté for 5 to 6 minutes, until the vegetables are tender. Add the garlic, basil, sage, fennel, and crushed red pepper, and cook for another minute. Add the onion mixture to the tofu along with the nutritional yeast, salt, and pepper. Mix well. Press the tofu filling into a 9 x 13 inch nonstick baking dish. Top with the steamed potatoes and then the caramelized onions. Bake for 45 minutes.
Naked Food Magazine
53
NAKED WELLNESS
THE
Annual PHYSICAL EXAM A RITUAL TO BE AVOIDED! BY JOHN MCDOUGALL, MD
My parents believed so much in the healing
and undergoing major abdominal surgery when
powers of medicine that as a child I was
I was 25 years young. Nor is an annual physical
subjected to annual physical examinations at
examination
the University of Michigan Medical School. For
difference in your life – and that is why major
nearly
health
half
a
day,
several
highly-trained
professionals examined my body looking for
likely
to
organizations
make
a
worldwide
meaningful recommend
against this customary checkup.
the slightest indication that I might have the beginnings of a potentially fatal illness, such
In
as cancer. An analysis of my body fluids and
Periodic
excrements provided the final proof that I was
organization to recommend against annual
in excellent condition – likely to survive until
physical
next year.
American College of Physicians, the American
1979,
the Health
Canadian Task Force on the Examination
was
examinations.1 Since
the
first
then,
the
Medical Association, the U.S. Preventive Services You might think this exam to be prudent
Task Force (USPSTF), and the U.S. Public Health
action by my parents, showing their love and
Service have all agreed that routine annual
concern; but these expensive intrusions did
physical
nothing
should
to
prevent
me
from
suffering
a
exams be
for
abandoned
healthy and
adults
instead
doc-
debilitating stroke at the age of 18, having a
tors
cholesterol level of 335 mg/dl at 22, gaining
during the time spent with their patients, on
50 extra pounds of fat by the time I was 24,
the few problems that they can really help.2-5
should
focus
their
attentions,
Naked Food Magazine
55
NAKED WELLNESS
“Doctor Recommended” In Spite of the Evidence Despite unanimous agreement by major health policy makers worldwide, a survey published in July of 2005 in the Annals of Internal Medicine revealed that nearly two-thirds of doctors still recommend annual physicals.6 The
main
rea-
son given for this contradiction with the evidence is that doctors want to avoid having dissatisfied patients. Doctors fear patients would be disgruntled by this lack of “proper medical care.” This is a valid concern since two-thirds of patients also consider the annual physical an important part of their health
care
and
may
not
return to doctors who believe
financial
rewards
to
actually benefit the patient
doctors for the annual physi-
does not have to be great.
cal exam play no small part in
The second common way for
its continued existence. Often
you to become a patient is for
medical insurances will pay
the medical business to actively
for these examinations.5 (Even
search for you, under the pre-
though the real purpose of
text that the ultimate results
insurance is to spread the
of their efforts will be in your
finantial risk of a catastrophic
best interest. This is accom-
loss
insured
plished by performing exami-
important
nations and tests to uncover
this
unapparent,
over
population.) consequences
the Two of
allo-
but
potential,
cation of resources are that
problems. Screening for can-
when money is spent on the
cers by using mammography,
annual
examination
colonoscopy, rectal exams, and
then there is less money for
blood tests (PSA) are common
treatments of proven worth,
examples of this kind of medical
and premiums for everyone
behavior.
physical
rise. The very act of your insurance company reimbursing for
In the case where the doc-
this kind of care places a stamp
tor seeks the patient, the evi-
of legitimacy on the annual
dence should be plentiful and
exam.
unquestionable treatments
will
that yield
future pro-
hope that an annual physical
Establishing the DoctorPatient Relationships
will ward off future problems,
People become patients in two
one common reason given
ways: 1) they become ill and seek
for this kind of routine visit is
advice or 2) doctors come look-
to get to know their doctor
ing for them. In the first case,
better.
People fear becom-
the relationship was initiated
ing ill and having to be cared
by the patient – the patient
for
is
asked for the doctor’s help.
and
In this situation the level of
Making People Sick (with good intentions)
unknowledgeable about their
evidence that the treatments
The annual physical exam is
underlying health.
offered by the doctor will
an intensive, well-orchestrat-
otherwise.5 In addition to the
by
unfamiliar
56
The
a
doctor to
who
them
Naked Food Magazine
found benefits for the patient, because heart
by
finding
disease,
hypertension,
hypercholesterolemia, porosis,
and/or
cancer, osteo-
diabetes,
a
healthy person is turned into sick person (a patient).
ed
experience
designed
to
make apparently well people sick. You walk into the doctor’s
CANCER OF
the pharmaceutical companies
THE BREAST OR
have fulfilled their promise and
office as George or Francine
PROSTATE, FOR
and you leave as a breast
EXAMPLE, HAS
cancer,
prostate
cancer,
heart-disease victim.
or
The ini-
BEEN GROWING,
tial exams commonly lead to
ON AVERAGE, 10
more tests. Some of which
YEARS BEFORE IT
are painful, disfiguring, and dangerous, such as mammograms, breast/prostate biopsies,
CAN BE FELT BY THE PHYSICIAN.
collected their payment for providing better looking signs. To clearly understand the impact of the everyday practice of medicine, please take a moment to identify a friend or relative of yours who has been under the care of a doctor. This person, faithfully seeking
colonoscopies, and angiograms.
a healthful life and acting re-
Ultimately, the costs of all
sponsibly, submits himself to an
this meddling can make you
annual exam and regular office
homeless and take away your
cal practice I have never seen
visits. Problems are identified
life savings.
a patient die of high blood
and treatments are initiated.
pressure or high cholesterol
After several years of follow-
The annual physical is sup-
(signs commonly detected dur-
ing the doctor’s advice what do
posed to be a means of prolong-
ing an annual checkup). What
you notice different about this
ing your life, and it could have
do people with these signs of
person? NOTHING! They are
been, except for the fact that
disease die from? They die from
still fat and sick, but now they
the treatments that follow the
rotten (diseased) arteries; made
have a medicine cabinet stuffed
initial exam are at best useless,
weak with atherosclerosis from
full of pill bottles.
and at worst, dangerous. Let
a poor diet.
2. “Early Detection” is Late Detection
me give you two fundamental reasons why the annual physi-
Rather than addressing the un-
By the time serious diseases
cal is doomed to failure, and
derlying cause (the diseased
raise their ugly heads high
because of lack of real life
arteries) and making appropri-
enough to be seen by the naked
benefits all major health orga-
ate remedies (a healthy diet),
eye, or even the x-ray scanner,
nizations have recommended
the doctor prescribes pills that
disease is too far advanced to
against it:
lower the blood pressure and
be effectively treated. Cancer
cholesterol. The result: the pa-
of the breast or prostate, for
1. Treating Signs Rather Than Diseases
tient dies of a stroke or heart
example, has been growing, on
The annual physical focuses on
attack with a normal blood
average, 10 years before it can be
detecting and treating signs
pressure or cholesterol level.
felt by the physician. The same
of disease. In 35 years of medi-
Not much to brag about, but
10-year delayed detection apNaked Food Magazine
57
NAKED WELLNESS nausea,
tection of lung cancer, and PSA
and discharges; or as changes
quarter
of
blood tests (for prostate cancer).
in your normal functions, like
require
training
By the time the cancer is found,
shortness of breath, difficulty
nutrition sciences, and those
it has spread (metastasis) to all
in urination, hearing loss and
medical schools that offered
other parts of the body. Places
decreased
nutrition
beyond the reach of the surgeon
as the saying goes: “if it ain’t
very
or the radiation beam.
broke, don’t fix it.”
students.7,8
Sad to say (and for most of you,
You may need to be reminded
You may have an exception-
hard to believe), the only real
along the way that you should
al doctor.
result of most early cancer de-
improve your self-care. For this
cused on your interests will be
tection efforts is that you now
purpose, check values that re-
upfront about the shortcomings
have to live more years know-
flect your lifestyle, like your
of highly-profitable tests and
ing you are sick. There are a few
cholesterol, body weight (a
surgery/radiation/drug
exceptions where treatments
mirror and scale will do), and
pies. Rather than supporting
can make a substantial differ-
blood pressure. These values
unnecessary examinations and
ence, like testicular and child-
can
without
laboratory tests during your
hood cancers, and lymphomas
prescription. If you read the
visits, your valuable time and
and leukemias. However, there
McDougall books and news-
money will be spent learn-
is no evidence that early detec-
letters
tion programs would make any
www.drmcdougall.com),
then
and skills needed to follow a
meaningful difference in the
you should not need to consult
health-supporting lifestyle, like
outcome of even these cancers.
a doctor to tell you there is a
the McDougall Program out-
diet-lifestyle problem and to
lines. Whenever an examination
giveyou the correct remedy.
or treatment is prescribed, the
Seek Help When You Are Sick
58
weakness,
be
vision.
bleeding,
shown that only about one-
plies to mammograms, x-ray de-
Otherwise,
obtained
(see my archives at
ing
low
about
medical
schools
in
medical
electives
achieve
enrollments
by
A professional fo-
the
thera-
benefits
of
patient must ask, “How will this
Even though the hopes are al-
Those of you who expect your
translate into a healthier out-
luring that seeing your doc-
doctor to guide you to solve
come for me?” Until the answer
tor regularly will save you, the
troubles caused by improper
is clear, the recommendation
evidence says otherwise. So
self-care will be sadly disap-
must be refused.
when should you see a doctor?
pointed in most cases.
Seek medical attention when
education, doctors have insuf-
your body tells you that you
ficient knowledge and the inter-
Take Advantage of Proven Tests
are having trouble. These mes-
est to provide effective advice
Modern
sages come in the form of a few
and counseling to prevent our
advanced
signs and symptoms, like pain,
major diseases. Research has
such as whole body scans,
Naked Food Magazine
By
technology testing
using
methods,
odically.
heart scans, MRIs, ultrasounds,
enough? Or arthritis that makes
angiograms,
bone
miner-
• Visual examination of the
rising from a chair an agonizing
al
measurements,
mouth (leukoplakia) periodi-
chore? Or twice a day swallow-
cally.
ing pills carrying warning labels,
density
complete blood analyses, and
“This could kill you”? Or should
genetic mapping, have created a world where disease can be
Most
common
life-threaten-
just the love of life and respect
discovered in everyone, no
ing cancers, such as breast,
for our bodies be enough for us
one will be acknowledged as
prostate, ovary, pancreas, and
to want the best for ourselves?
healthy, and all of us will be
lung, begin deep within the
patients. Fortunately, most of
body where early treatable
these exposed imperfections
precancerous changes are near
John McDougall, MD is a board-
are inconsequential and will not
impossible to detect.
certified internist, author of 11 national best-selling books, host
reduce the quality or quantity of
Get Out of the System
of the nationally syndicated tele-
The goal of every patient should
vision show McDougall M.D., and
There are a few worthwhile
be to remain out of the health
medical director of the 10-day,
examinations for cancer pre-
care system. This is accom-
live-in McDougall Program. Visit
vention.
These tests will find
plished by staying healthy. This
www.drmcdougall.com
changes in your tissues before
highly desirable state is not
they have become actual can-
simply a matter of good luck,
cer. Once progression to actual
but rather a result of your
cancer occurs, then treatments
behaviors;
are of very limited value. I rec-
following a low fat, plant-food
ommend these exams for the
based diet, getting moderate
discovery of precancerous con-
exercise and having clean hab-
ditions:
its.
your years.
more
specifically,
• PAP smears for cervical cancer prevention for sexually active
People tell me that these regu-
women under age 50 years.
lar doctor’s visits and tests are
Performed every 3 years
essential, because if they were
(after 2 normal exams). Stop
ever told they had something
exams after a hysterectomy.
serious, like cancer, then they
• One bowel exam to detect
would change their diets and
colon polyps, at age 55 to
destructive lifestyle. How much
60 years.
pain and suffering does it take
• Visual examination of the
to cause sensible behaviors?
skin (early melanoma) peri-
Shouldn’t a look in the mirror be
References: 1) The periodic health examination. Canadian Task Force on the Periodic Health Examination. Can Med Assoc J. 1979 Nov 3;121(9):1193-254. 2) Periodic health examination: a guide for designing individualized preventive health care in the asymptomatic patients. Medical Practice Committee, American College of Physicians. Ann Intern Med. 1981 Dec;95(6):729-32. 3) Hayward RS, Steinberg EP, Ford DE, Roizen MF, Roach KW. Preventive care guidelines: 1991. American College of Physicians. Canadian Task Force on the Periodic Health Examination. United States Preventive Services Task Force. Ann Intern Med. 1991 May 1;114(9):758-83. 4) Medical evaluations of healthy persons. Council on Scientific Affairs. JAMA. 1983 Mar 25;249(12):1626-33. 5) Oboler SK, Prochazka AV, Gonzales R, Xu S, Anderson RJ. Public expectations and attitudes for annual physical examinations and testing. Ann Intern Med. 2002 May 7;136(9):652-9. 6) Prochazka AV, Lundahl K, Pearson W, Oboler SK, Anderson RJ. Support of evidence-based guidelines for the annual physical examination: a survey of primary care providers. Arch Intern Med. 2005 Jun 27;165(12):1347-52. 7) Kushner RF, Thorp FK, Edwards J, Weinsier RL, Brooks CM. Implementing nutrition into the medical curriculum: a user's guide. Am J Clin Nutr. 1990 Aug;52(2):401-3. 8) Heimburger DC, Stallings VA, Routzahn L. Survey of clinical nutrition training programs for physicians. Am J Clin Nutr.1998 Dec;68(6):1174-9.
Naked Food Magazine
59
NAKED KITCHEN
SOUTHWEST QUINOA BURRITOS Yield: Serves 4-6 Burritos. 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
These hearty burritos are as filling as they are delicious. Packed with protein and fiber, they will fuel your body through the rest of the day.
60
Naked Food Magazine
INGREDIENTS • 1 cup uncooked quinoa (or 2 cups of cooked quinoa) • 1-1/2 cups filtered water • 1 Tbsp. organic, non-GMO miso paste • 2 cups black beans or 1 BPA-free can of black beans • 1 cup organic corn kernels • 2 medium size organic tomatoes, any kind, minced • 2 green onions or 1 shallot, minced • 1 handful organic spinach, chopped • 2 sprigs cilantro, chopped • Pinch of ground pepper • 1 Tbsp. liquid aminos, tamari, or shoyu • Pinch of pink Himalayan salt • 4-6 whole wheat or other plant-based pitas or flatbread METHOD To make the quinoa: Place the uncooked quinoa in a fine mesh strainer and rinse under cold running water to remove any residual bitter saponins. Bring the rinsed quinoa and the water to a boil in a medium pot. Cover and bring down to low-medium heat and simmer for about 12 minutes or until the white tails of the quinoa appear. Remove from heat and fluff with a fork. Transfer to a mixing bowl. Add the rest of the ingredients and mix together. To assemble the burritos: Place the pita or flat bread on a work surface. Scoop 4 or 5 spoonfuls of the quinoa mixture onto one end of the bread. Fold the end over the filling, then fold one or both sides toward the middle, and roll up into a cigar shape. Repeat the process with the rest of the mixture and enjoy!
Naked Food Magazine
61
NAKED HEALING
62
Naked Food Magazine
7
Ways To
BOOST
Heart Health
BY PHYSICIANS COMMITTEE FOR RESPONSIBLE MEDICINE
The Facts:
The Solution:
Nearly 2,200 Americans die of cardiovas-
We now have the most powerful tools
cular disease daily, with an average of
yet for gaining control over the health
one death occurring every 40 seconds.
of our hearts. Here are seven ways
An estimated 7.1 million Americans have
to boost your heart health that you
experienced a heart attack during their
can take action on right away.
lifetimes. Those who survive a heart attack often go on to have another. More than 7 percent of Americans have some type of cardiovascular disease, and
1
QUIT SMOKING Smoking
endangers
more
than
one out of every six deaths in the United
lung health, according to a study in the
States is due to coronary heart disease
Archives of Internal Medicine. Male smokers
alone.1 Eating habits and other lifestyle
who had high cholesterol and blood pressure
factors play a large role in determining the risk of heart disease and may prevent or even reverse this condition.
levels were at 20 times greater risk of dying from
heart
disease
when
compared
to
nonsmoking men with lower cholesterol and blood pressure levels. 1
Naked Food Magazine
63
NAKED HEALING
2
QUIT SMOKING Just as running increases leg strength,
5
MAKE FIBER YOUR FRIEND! Fiber decreases the likelihood of dying
regular workouts can strengthen the heart.
after a heart attack, according to a recently
Exercise helps to delay disease progression
published study in British Medical Journal. A
by reducing heart disease risk factors like
high-fiber diet was associated with a 31 percent
hyperlipidemia and hypertension.
reduction in dying and a 35 percent reduction
2
in death from heart disease among 4,098
3
heart
survivors
from
the
Health
LOAD UP ON FRUIT
Professionals Study and the Nurses’ Health Study.
Daily intake of fruit may decrease the risk
Fiber, especially fiber from grains, decreases
of heart disease by as much as 40 percent,
systemic inflammation, lowers bad cholester-
according to data presented in 2014 at the
ol, improves insulin sensitivity, and enhances
European
Congress.
healthy gut flora. High-fiber foods are also
Researchers followed 451,681 participants for
high in vitamins, minerals, antioxidants, and
seven years and found that in addition to
phytochemicals—all nutrients that are beneficial
reducing the risk of heart disease, daily fruit
to health.5
Society
of
Cardiology
consumption reduced the risk of dying from heart disease and stroke by 27 percent and 40
percent,
respectively,
compared
with
people who ate less than a serving of fruit each day. Daily fruit intake also cut the risk of overall death by 32 percent during follow-up. This study emphasizes the effectiveness of fruit as disease treatment and prevention. 3
4
LIMIT STRESS Stress takes a toll on the heart. Daily life
is full of events that cause our hearts to beat a bit faster and drive up our blood pressure. Reducing stress means keeping your challenges within a range you can manage. Getting adequate rest and learning techniques for stress reduction, meditation, or yoga can be very helpful.4
64
attack
Naked Food Magazine
6
BEANS ARE GREAT FOR YOUR HEART
Food For Thought
Adding just half a cup of beans a day to
the diet can significantly reduce LDL (or
While exercise and smoking cessation are
"bad") cholesterol levels, according to a meta-
critical steps to decreasing your risk for
analysis published by the Canadian Medical
chronic disease, taking control of these
Association.
factors cannot undo the effects of a bad diet. The only way to a healthy heart is an
Researchers analyzed data from 26 randomized
all-encompassing healthy lifestyle which
control trials, which included 1,037 participants,
incorporates a varied, low-fat, plant-based
and found that LDL cholesterol dropped an
diet, daily physical activity, and stress
average of 5 percent after consuming half a cup
reduction.
of beans per day over an average of six weeks. They suggest that adding beans to the diet can be a simple way to benefit heart
The
health.
Medicine (PCRM) is a non-profit organization,
6
Physicians
Committee
for
Responsible
which promotes a vegan diet, preventive medicine, alternatives to animal research, and encourages
7
higher standards of ethics and effectiveness in
FILL UP ON PLANTS
research. For more information visit www.pcrm.org.
A research report from the Journal of
Family Practice confirms that heart disease can
be
dramatically
reversed—by
a
improved—and
plant-based
diet.
even
Research-
ers from this study counseled 198 patients with cardiovascular disease on a diet free of fish, meat, dairy, and added oils. Of the 89 percent of participants who followed the diet, 81 percent
improved
their
symptoms
and
experienced fewer complications from heart disease. In addition, those participants lost an average of 18.7 pounds, while 22 percent saw a complete reversal of their condition. This study employed a nutritional training program that eliminated products.
7
both
added
oils
and
animal
1. Neaton JD, Wentworth D. Serum cholesterol, blood pressure, cigarette smoking, and death from coronary heart disease. Overall findings and differences by age for 316,099 white men. Multiple Risk Factor Intervention Trial Research Group. Arch Intern Med. 1992;152:56-64. 2. Gielen S, Laughlin M, O’Conner C, Duncker D. Exercise training in patients with heart disease: review of beneficial effects and clinical recommendations. Prog Cardiovasc Dis. 2015;57:347-355. 3. Du H, Li L, Bennett D, et al. Fresh fruit consumption, blood pressure and cardiovascular disease risk: a prospective cohort study of 0.5 million adults in the China Kadoorie Biobank. Report presented at: European Society of Cardiology Congress 2014; September 1, 2014: Barcelona, Spain. 4. Schnall PL, Pieper C, Schwartz JE, et al. The relationship between job strain, workplace diastolic blood pressure, and left ventricular mass index. Results of a case-control study. JAMA. 1990;263:19291935. 5. Li S, Flint A, Pai JK, et al. Dietary fiber intake and mortality among survivors of myocardial infarction: prospective cohort study. BMJ. 2014;348:g2659-g2671. 6. Ha V, Sievenpiper JL, de Souza RJ, et al. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. CMAJ. 2014;186:E252-E262. 7. Esselstyn CB Jr., Gendy G, Doyle J, Golubic M, Roizen MF. A way to reverse CAD? J Fam Pract. 2014;63:356-364b.
Naked Food Magazine
65
NAKED KITCHEN
5-Minute Hazelnut Cookies Yield: 12 Cookies. Recipe by 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 banana
•
1 cup raisins
•
1 cup Brazil nuts
•
1 cup hazelnuts
•
1 cup rolled oats
METHOD In a food processor combine the banana, raisins, and nuts until the mixture sticks together while blending.
Transfer
into
a
large bowl and add the oats. Mix
together.
Scoop
2-inch
chunks of the mixture and make round thick cookies.
Repeat
the process with the rest of the mixture. Cookies will last for 7 days.
Cookies with no added oil, sugar, or flour…or baking? Yes! These cookies are perhaps the easiest, fastest, and most healthful treats you’ll ever make, yet they will still satisfy your sweet tooth. 66
Naked Food Magazine
THEY TRIED TO BURY US.
THEY DIDN’T KNOW WE WERE SEEDS.
N.A.K.E.D: NEW AUTHENTIC KIND & ENLIGHTENED DIET NAKEDFOODMAGAZINE.COM
Tools for a Healthy Plant-Based Lifestyle...
Award-winning documentary, New York Times bestselling books, iPhone & Android recipe apps, online cooking course, meal delivery, and more!
www.ForksOverKnives.com
