NAKED FOOD MAGAZINE | SPRING 2016

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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

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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

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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.

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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

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OUR COVER Spring 2016

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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.

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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.

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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.

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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.

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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

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