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The Right To V From Plants To Politics Naked Rock Star Neal Barnard Kale Pineapple Fiber Booster
Naked Mango Berry Chia Pudding
Greek & Naked Quinoa Bowl
Oven Roasted Artichokes
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go FOR A date.
DITCH SUGAR. #NAKEDFOOD
PRESCRIPTIONS SPRING 2017
48 NAKED HEALING
Preventing Crohn’s Disease With Food By Michael Greger, MD.
Hello, Spring! April is the best time to plant most of your organic, non-GMO vegetable seeds after your last frost. Check out the Naked Spring Guide to growing your own food on page 22.
FEATURES 8
NAKED Wisdom Heart Surgery: An Unnecessary Risk? By John McDougall, MD.
16
Naked Lifestyle Nurturing Healthy Eating Habits For Children By Robin D. Everson
22
NAKED Garden Naked Spring Guide To Growing Your Own Food
24
NAKED LIFE Naked Food Book Club By Denise DeSerio
26
NAKED PLANET The Plastic Genocide Against The Planet By Margarita Restrepo CPBN
30
9 Simple Tips To Ditch Plastic
34
NAKED ROCK STAR NEAL BARNARD
38
NAKED Truth From Plants To Politics By Nelson Campbell
44
NAKED HEALTH The Right To V By Matthew Sikora
54
NAKED STORY St. Louis Veg Girl, Caryn Dugan
60
NAKED FOOD The Mindfulness Of Food By Susan Lebel Young, MSED, MSC
FROM THE EDITOR Do you remember yourself 4, 5, or even 7 years back? My boyfriend Tom passed away from Glioblastoma Multiforme in January 2012, and I still don’t know how I was able to get my life back after it. I often think I had no other way to go, but up. The picture below was taken by my dad in 2013. I had nothing but a mattress, a dog carrier for my little rescued Yorkie, a car lease, and a computer. It was there where I created this magazine. I was restarting my life, yet again, at the age of 40, though it really didn’t matter where, how, or what I had, because I had it all. Tom was the light that guided me and gave me the strength to keep breathing. There is not a day that goes by that I don’t choke up when I think about it.
NEW AUTHENTIC KIND & ENLIGHTENED DIET
Editor-in-Chief Senior Copy Editor Feature Editor Lifestyle Editor Public Relations Art Direction & Graphic Design Advertising & Marketing Advisory Board
My singular goal for the last 4 years has been to help others avoid cancer. The good news is that it hasn’t been only me. It has been you, me, Colin, Caldwell, John, Michael, Doug, Nelson, Neal, Rip, Pam, and every other wonderful human being whose goal is giving people their lives back. For that, I can’t thank you enough. I especially want to thank and dedicate this issue to Dr. John McDougall. A true hero of a man, you were the first person in the world supporting my crazy idea. You offered me your hand and believed in me, before anyone else did. That’s what I call greatness. I have no words to adequately thank you. Together we are not celebrating a magazine, but the grace and ability to share the truth that saves people’s lives in more ways than one.
Photography
T. COLIN CAMPBELL, PhD. CALDWELL ESSELSTYN JR., M.D. JOHN ROBBINS John McDougall, M.D. MICHAEL GREGER, M.D. DAVID KATZ, M.D. MICHAEL KLAPER, M.D. CHEF DEL SROUFE John westerdahl, phD. Doug lisle, PhD Alpha Spirit, Brent Hofacker, Ekaterina Kondratova, Fermate, Joshua Rainey, Nataliya Arzamasova, Peteers, Anna Grigorjeva, Citalliance, Denys Prokofyev, Svetlana Kolpakova, Belchonock, Peerayot To-Im, Elena Veselova, Stock Photo 123RF
Naked Food is the whole food, plant-based nutrition approach to reversing and preventing disease. F ind Us On:
QUESTIONS AND FEEDBACK: HELP@NAKEDFOODMAGAZINE.COM
SHARE REUSE RECYCLE
Margarita Restrepo Founder and Editor-in-Chief
MARGARITA RESTREPO DENISE DESERIO TAYLOR FOX Robin D. Everson EMILY RUSSO MARGARITA RESTREPO Paul WaRNER
SOY INK
Naked Food Magazine (ISSN 2373-4035) is published quarterly by Naked Republic, Inc. 9041 Sunrise Lakes Blvd, Fort Lauderdale, FL 33322 SUBSCRIPTIONS Basic Rate: $24.95 per year (4 issues); Canada: $34.95 per year; International orders: $44.95 per year (U.S. funds only). POSTMASTER Send address changes and subscription orders to Naked Food Magazine PO Box 550551, Fort Lauderdale, FL 33355 PRINTED IN THE USA. COPYRIGHT 2017 NAKED REPUBLIC, INC. ALL RIGHTS RESERVED.
47
58 NAKED KITCHEN All Recipes by the Naked Food Chefs except as noted.
14 20 25 32 37
Oven Roasted Artichokes
42 47 52 58
Plant-Powered Protein Bowl
64
Naked Mango Berry Chia Pudding
Ensalada De Papa Nuda Kale Pineapple Fiber Booster Greek & Naked Quinoa Bowl FAMOUS NAKED PINK BURGERS
Berry Mint Breakfast Bowl
25
Strawberry Rhubarb Streusel Muffins by Kim Campbell Anti-Cancer Cauliflower
IT'S OUR FOURTH YEAR OF LIFE!
CONGRATULATIONS, NAKED FOOD! 04.2017
In April 2013, Naked Food released its first digital issue, and with it, an amazing journey of truth and real health came behind it. We are proud and honored to be in your hands right now, and we hope to keep rebuilding together the world we all want!
OUR COVER SPRING 2017
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Naked Food Magazine
7
real FOOD
HONEST HANDS. IS GROWN,
not born. eat PLANTS, NOT ANIMALS | NAKEDFOODMAGAZINE.COM
NAKED WISDOM
Heart Surgery:
An Unnecessary Risk? BY JOHN MCDOUGALL, MD
On March 16, 2015, during the
have been planned. But that
hours following the McDougall
was a minor concern of mine.
Advanced Study Weekend, I
I was afraid of what else might
developed a viral infection that
happen to me once under
affected my inner ears. I totally
medical care.
lost my hearing, my balance was disturbed, and I became
In my nearly defenseless
very weak. At about midnight
condition, they would
I walked to the bathroom, lost
have wanted to know
all control of my muscles, fell
the condition of my
down to the floor onto my
heart before any-
buttocks, and was unconscious-
thing else would be
ness for a few minutes. I woke
done. This decision
with severe pain.
for them would be easy to justify: after all,
10
With Mary's help I managed to
I was an elderly male (67)
return to bed. She wanted to
and I had a past history of seri-
call an ambulance, but I refused.
ous atherosclerosis, having
I knew what could happen. I
suffered a major stroke
would be taken to the hospi-
at age 18. I have no
tal, x-rayed, and found to have
doubt
fractures of my lower vertebrae,
are old blockages
pelvis, and a spiral fracture of
(scars) in my ar-
my left femur (I knew this by
teries that de-
the way I felt). Treatments of my
veloped as a
fractures, including surgery, may
young
Naked Food Magazine
that
there
"...if the cardiologist looks into your heart then you will likely be found to be in need of their services..."
Naked Food Magazine
11
NAKED WISDOM man eating the Western diet (my highest cholesterol had once been 338 mg/dL). Twenty years ago I had a CT heart scan (performed out of curiosity) showing significant amounts of calcification in my coronary arteries demonstrating that I had atherosclerotic plaque disease. These blockages were, however,
old
fibrous
scars.
Since I changed my diet at age
Cholesterol (mg/dL)
% of positive angiograms
less than 200 201-225 226-250 251-275 276-300 301-350 greater than 350
20 38 48 60 77 80 _91
he was found to have colon cancer in April of 2015. I recommended he have conservative surgical treatment. His physicians requested that his heart arteries be studied before the cancer
surgery.
prophylactic
During
his
revascularization
two stents were placed, he suffered two heart attacks, and four cardiac arrests. He survived but has spent the past year
27 my cholesterol has dropped
in a convalescence home. He
to below 150 mg/dL and I am
has made some recovery, but
confident that no new disease
Before continuing, I would like
my guess is he will never be
has formed. But the scars (with
to tell you my outcome. My
the same. In retrospect all
calcium in them) remain for a
hearing has completely returned
would agree that prophylactic
lifetime.
to normal and my balance is
revascularization
pretty good. It took about three
have been done and conserva-
The plaques found on my heart
months for my fractures to
tive surgery (even as simple as
scan are healed, stable, non-
heal and after six months I was
a diversion colostomy) would
lethal, and of no risk to me—
almost pain free. I can say I am
have avoided much unneces-
unless they were to be dis-
back to 100% a year after this
sary suffering. (Hindsight is
covered
a
near tragedy. But, how do I
wonderful, but his physicians
cardiologist or a bypass sur-
protect myself in the future
knew better at the time.)
geon. If I would have gone to
from
the hospital after my fall in
tions of my heart if I have an
Logically, it seems like the
March of 2015, I would have
accident that leaves me unable
right thing to do, to open any
been facing the standard prac-
to defend myself? Have a tattoo
blocked
tice of prophylactic revascu-
written on my chest?
required surgery, such as hip
larization:
12
CHANCE OF 50%Â OR GREATER CLOSURE OF ONE OR MORE CORONARY ARTERIES IN MEN UNDER THE AGE OF FORTY BASED ON CHOLESTEROL LEVELS
and
treated
by
angioplasties
unnecessary
should
not
investiga-
with
arteries
replacement
or
before a
a
cancer
stents placed before any other
Prophylactic Revascularization
removal, is performed. Car-
treatment to my bones would
Has Long Been Known to Be
diovascular complications are
be
Unnecessary
the leading cause of death
refused to go to the hospital
One of my friends was not as
following non-cardiac opera-
so I avoided this common
fortunate as me. At age 90, ful-
tions. Prophylactic revascular-
scenario. I healed at home.
ly active, traveling around the
ization has been promoted as
world and working everyday,
a potential solution. However,
provided.
Remember,
Naked Food Magazine
I
in 2004 The Coronary Artery
Heart Surgery Does Not Save Lives
attack. At this stage, this condi-
Revascularization
for Chronic Coronary Artery
tion is called "acute coronary
(CARP) trial showed no ben-
Disease
artery disease." The event is a
efit from this strategy. A study
As a physician well studied in
result of the rupture of a vola-
published in the March 2016 is-
the cause and treatment of
tile plaque inside an artery wall,
sue of JAMA Internal Medicine
coronary artery disease, I can
similar to a pimple rupturing on
of 194,444 patients undergoing
defend myself, my family, and
a teenager's face. In the process
non-cardiac procedures found
many of my patients, from most
of healing the rupture, a blood
that half of them with evidence
unnecessary medical treatments
clot forms, causing a partial or
of commonly present, obstruc-
(if I am fully conscious). Howev-
complete blockage of the flow
tive disease had received a
er, most people are unaware of
of blood to the heart muscle.
recommendation to have this
the real benefits and harms of
If the blockage is large enough
useless, costly, and harmful
common treatments, and are
then the heart muscle lying
heart surgery performed be-
at the mercy of their doctors.
distal dies. The goal of angio-
fore their necessary surgery.
According to a letter in the 1992
plasty is to open the blood
The majority of people have
issue of the Annals of Internal
clot
within
90
minutes
these
blockages.
Medicine titled, “Money, Fun,
the
onset
of
chest
Therefore, if the cardiologist
and Angioplasty” "…the com-
Unfortunately, if the procedure
looks into your heart then you
bination of three factors, never
is attempted after six hours, it
will likely be found to be in
so closely associated before
is too late; the heart muscle is
need of their services.
in the history of medicine, has
dead and no survival benefits
been synergistic in promoting
are found with surgery.
chronic
Prophylaxis
of
pain.
coronary angioplasty: It is very PROBABILITY OF FINDING CORONARY ARTERY DISEASE BASED ON AGE
lucrative; patients are mostly
The Formation of Chronic Disease
self-referred; and it is fun to
(Old Blockages)
Age
% found with significant blockages
perform." This procedure was
After the rupture of a volatile
28 34 36 38 42 46 55 60 70
21.8 35.9 41.3 47.0 58.5 68.5 79.3 84.1 91.0
introduced in 1979 and now
plaque and the formation of
more than 800,000 angioplasty
a blood clot, the healing con-
procedures
tinues
These are the probabilities of finding serious atherosclerosis in one or more heart arteries of a man with an average blood cholesterol level of 210 mg/dL. These values are even more meaningful when you realize that for nearly 25% of the cases the atherosclerosis was described as "moderate," and for over 60% the disease was said to be "severe."
are
performed
with
the
conversion
annually in the U.S. Angioplasty
of the affected area into scar
is an artery-clearing procedure
tissue over the next several
usually involving the placement
weeks. This process of plaque
of a stent, a metal mesh tube
rupture, clot formation and,
used to prop open a diseased
finally, a scar, occurs many
section of a heart artery.
times in many places throughout the 44,000 miles of arteries
Angioplasty can be lifesaving if
in the human body. Eventually
done within minutes of a heart
multilayer scars may result in
Naked Food Magazine
13
NAKED WISDOM
"...how do I protect myself in the future from unnecessary investigations of my heart if I have an accident that leaves me unable to defend myself? Have a tattoo written on my chest?..."
For those expecting perfection: I am 70 and have been lopsided for 50 years, since my stroke.
14
Naked Food Magazine
a closure of an artery by 50%,
person's doubt, that angioplasty
tem and in an environment in
70%, 90%, or 100%. These mul-
offers no benefit in terms of
which more and more physi-
tilayer scars are the blockages
reducing death or other cardio-
cians are being compensated
that are seen on an angiogram
vascular events over optimal
on the basis of relative value
or CT heart scan in chronic
medical therapy in the setting
unit productivity, it remains to
coronary artery disease. They
of
be determined whether per-
should be considered history!
disease.
chronic
coronary
This
universally
artery
knowledge
accepted
is
sonal financial gain might play
the
a role in continuing old practices
Research
and in performing procedures
in
Only after obstructing 70% or
medical
more of the lumen of the artery
showing the failure of angio-
do these blockages produce
plasty to save lives has been
symptoms such as chest pain
extended to 15 years after
Save Yourself
(angina). Most angioplasties, as
treatment.
Your goal is to keep yourself
well as coronary artery bypass
treating
grafting (CABG), are performed
coronary
on patients with chronic coro-
save lives.
business.
Even
successfully
completely arteries
blocked
does
not
shown to be of no benefit."
and your loved ones away from the medical businesses. However, sometimes that is not
nary artery disease. You must
possible (for example, follow-
understand that these surger-
Following
consistent
ing a serious accident). Services
ies are directed at hard, fibrous,
research findings of the fail-
provided by the medical busi-
stable, non-lethal scars, medi-
ure of angioplasty to save
nesses could also be life-saving
cally referred to as "blockages"
lives, cardiologists were advised
in other acute events, such as
or "plaques," in order to under-
in 2007 by the American College
an
stand why these treatments do
of Cardiology and the Ameri-
within 90 minutes of a heart
not save lives. To repeat for em-
can Heart Association to change
attack. However most medical
phasis, these blockages, seen
their
In
problems are due to chronic
as shadows on an angiogram,
2011 studies published in the
illnesses caused by the way
are non-lethal scars: old healed
Archives of Internal Medicine
we eat and our bad habits.
disease. The killing part of the
and the Journal of the American
It's the food! Fix that which is
disease is the initial rupture of
Medical Association, however,
fixable
a volatile plaque and the clot
showed that cardiologists were
tragedy.
that quickly forms, days to
still doing business as usual,
decades before their discovery
with no reduction in unneces-
John McDougall, MD is a board-
by the cardiologist.
sary angioplasties. In an edito-
certified internist, author of 11
rial accompanying the Archives
national best-sellers, host of the
Failure of Heart Surgery Unques-
of
article,
nationally syndicated television
tionable, but Doctors Won't Stop
an expert wrote about these
show McDougall M.D., and medi-
Studies
demon-
ghastly findings: "In addition,
cal director of the McDougall
strate, beyond any informed
in a fee-for-service health sys-
Program. Visit DrMcdougall.com
consistently
these
practice
Internal
behaviors.
Medicine
angioplasty
and
performed
avoid
future
Naked Food Magazine
15
NAKED KITCHEN
OVEN ROASTED ARTICHOKES Yield: 6 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
Also known as a sunchoke or topinambur, the Jerusalem artichoke is really neither an artichoke nor native to Jerusalem; rather, it is a tuber native to North America. With an artichoke-like flavor and a consistency similar to potatoes, Jerusalem artichokes are a great source of potassium and iron.
16
Naked Food Magazine
INGREDIENTS •
½ lb. (8 oz.) organic Jerusalem artichokes, diced
•
Juice of ½ lemon
•
Pinch of black ground pepper
•
½ organic onion, chopped, or 3 Tbsp. dried minced onion
•
5 organic garlic cloves, chopped, or 2 Tbsp. dried minced garlic
•
2 Tbsp. nutritional yeast
•
1 sprig fresh parsley for garnish, chopped
METHOD Preheat oven to 350°F. Place the diced artichokes on a baking tray lined with a silicone mat. Sprinkle the lemon juice over the artichokes, followed by the pinch of ground pepper. Top with the chopped onion, garlic, and nutritional yeast. Bake for 40 minutes, or until artichokes look golden brown and roasted. Garnish with fresh parsley and serve.
Naked Food Magazine
17
NAKED LIFESTYLE
18
Naked Food Magazine
nurturiNG
HEALTHY EATING HABITS
FOR CHILDREN BY ROBIN D. EVERSON
G
etting your child to eat fruits and vegetables can sometimes feel like a
game of tug of war. Advertisers market unhealthy foods to the most vulnerable consumers: our children. What can parents do? There are several ways parents can set their children on a path of healthy eating. “We have to start early with a healthy diet from conception: a diet rich in vegetables, fruits, whole grains, and beans. This means not having meat, eggs, or dairy at all in your diet. This also means consuming healthy plant-based foods that are as natural as possible, along with having a good source of vitamin B-12 and vitamin D if you are not getting sunlight,” said president and founder of the Physicians Committee for Responsible Medicine, Dr. Neal Barnard. Barnard’s team developed the Power Plate in 2009, which balances the four major food groups – fruits, vegetables, legumes, and grains – on a plate for optimum health. Barnard is just one of a growing number of doctors who believe in the power of a whole food, plant-based vegan diet. Parents are the initial source of patterned lifestyle routines for their children. It is important for parents to have healthy eating habits in providing positive role models for good health. Healthy foods are popular if they are consumed at home, and that translates to healthy foods being picked and consumed outside of the home. With a rise in childhood obesity and Type 2
Naked Food Magazine
19
NAKED LIFESTYLE diabetes, it is more The article cites importhe tant to establish work thanof everKevin Hall,
dowsill herb garden can be a perfect starter.
healthy eating patterns. Followa researcher at National In-
Teach your children to listen
ing the cues their parents, stitutes of ofHealth (NIH)
to their natural hunger and
grandparents, caregivers, and leading and expert in the
fullness cues. Overeating just to clean a plate does not save
Get Your Children Involved. In-
are either healthy or not.
children in some other country.
stead of your children watch-
It just produces unnecessary
ing television or playing video
feelings of guilt and encour-
games while you prepare din-
ages overeating, which leads to
ner, invite your children to
obesity. If your child doesn’t
participate in menu planning
want to finish his or her meal
and cooking. Menu planning is
now, wrap it up and save it
a great way to expose children
for later for when the child is
to a variety of flavors through
hungry. Don’t have a fight.
combining fruits, vegetables,
Promising dessert as a reward
beans, and grains. You will be
only
overeating
amazed at what children can
and makes unhealthy foods
create. Even small children can
appear more desirable.
wash produce and add pre-
children that dynamicswill select of foodsener-
gy balance whose “Sometimes, children just need important work I have profiled the encouragement of a parent before. I have tremendous to eat what is best by reminding respect for Kevin, and share children that the research indihis penchant for reality TV, cates that those children who although in my do not eat junk food and fast case, that’s mostly food do better in school, have limited to singing and danchigher IQ scores, and have beting. I haveskills. never ter memory But enjoyed the best weight loss as entertainment. way to encourage children is In a bitofironic, by my thecase, goodthat’s example their because I actually “starred” parents, who eat whole plant in a with weight reality foods obviousloss enjoyment,” show.family VH1 practice asked me to be said physician oneLinda of judges Dr. Carney.the on Celebrity Fit Club, is Fuel. at Food a time when The Teach children is Biggest Loser that food was fuel fitness instead just for health a andtwinkle in of a tool for comfort or to relieve NBC’s eye. I agreed, boredom. thinking The I sooner might children genlearn that good nutrition equals uinely help the good health, the better off “celebrities” strugthey will be. They are less likely gling with their to develop chronic food-related weight and health, diseases like type 2 diabetes, both on camera and high blood pressure, high chooff. I declined to go back lesterol, cancer, and obesity after a successful first seawhen they follow a whole food, son, for two reasons. First, plant-based diet. the back and forth to Los
1
20
2
Banish forthe weekends “Clean Angeles of Your filming,Plate” with Mantra. red eye
Naked Food Magazine
3
encourages
4
Hey, Mom/Dad, What’s for Dinner?
cut or measured ingredients Where
Does
Food
Really Come From?
While
children
might
and stir items in a bowl. When your children feel like they are
think
part of the process, they are
food comes from the grocery
more likely to engage in eat-
store, they may not know how
ing what they have prepared.
it got there. Plan a trip to the
Creating experiential lessons
local farmers market to shop
like these will help reinforce
for fresh produce. This is a
healthy habits.
good way to introduce healthy foods and help children make the connection that food that grows from a plant is good for
5
Exploring Food. “When
children
are
al-
lowed to 'play with' and cre-
them – instead of food pro-
ate fun shapes with their food,
cessed in a plant. Even tending
they are far more interested
to a small garden at home or
in eating their own creations,
in your community will open
even if made from vegetables.
your child to the wonder of
The creative mess is worth it
how food is grown. A win-
to
see
them
getting
such
enjoyment from raw foods,”
family on the go, opt for bean
box or pouch, is loaded with
said Carney.
burritos, salads, or rice and
sugar and other ingredients
veggie bowls. These are the
that you wouldn’t want your
Have Healthy Snacks
most healthful options. Some
child to consume. Water is the
Available.
fast food establishments have
beverage designed for all mat-
Increasing our intake of dark
fruit. If you are at a restau-
ter to grow – including humans.
leafy greens, fruits, and veg-
rant, look at the healthy adult
“Children do not need milk
etables during mealtimes will
options for your children; you
at any age. They do need
help curb mid-day snacking,
can have it shared for two chil-
mother’s milk when they are
but when we get into an
dren or ask for a take-home
nursing (hopefully as long as
afternoon slump around 4 p.m.
container for the portion that
possible), but after the age of
we shouldn’t – nor should we
your child does not eat.
weaning there is no require-
6
allow our children to – reach for a candy bar. According to Dr. Michael Greger, founder of
8
ment or need for dairy milk. Teach kids the differ-
There is no need for cow’s
ence between food
milk or goat’s milk. They do
and a treat.
not need meat at any age. No
of How Not to Die, “We need
“Cake is not a forbidden food,
matter how vigorous an ath-
to consume more fruits and-
but rather a treat for your
lete your son or daughter may
vegetables. The World Health
birthday. Chocolate is not a
be, plants will power them and
Organization blames literally
forbidden food, but a treat
you more effectively than a
millions of deaths every year
for Valentine’s Day. Forbidden
piece of meat or dairy product,”
to inadequate fruit and veg-
foods
said Barnard.
etable consumption. We should
because they are forbidden.
Getting your children to eat
be eating fruits and vegetables
Allowing them to have a place
healthfully will be easier if you
as if our lives depended on
in the diet on special occasions
are eating healthy. For more
them because, in a way, they
helps a lot. Treats are different
information
do.” Healthy snacks include
than food,” says Dr. Pam Pop-
healthy lifestyles for children
carrots sliced as chips, an apple,
per, a naturopathic doctor and
and adults, visit pcrm.org, Nu-
or other small fruit.
president of Wellness Forum
tritionFacts.org, drcarney.com
Health.
wellnessforumhealth.com.
9
Drink water.
A former Type 2 diabetic, Robin
Milk is not a health food un-
publicly speaks of the benefits
less it is a plant-based milk like
of a plant-based diet as a Physi-
rant. Let’s face it, the kid’s menu
soy, almond, rice, or oat. Cows’
cians Committee For Responsible
at many fast food restaurants
milk is made for baby cows,
Medicine Food For Life instruc-
is not the healthiest option.
not baby humans. Fruit juice,
tor and social media assistant at
When having to feed your
especially if it comes in a juice
NutritionFacts.org.
NutritionFacts.org and author
7
Going Out to Eat. With everybody pressed
for time, dinner can sometimes come from a fast food restau-
seem
attractive
just
on
developing
Naked Food Magazine
21
NAKEDKITCHEN KITCHEN NAKED
Ensalada de Papa Nuda Yield: 6 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS For the salad: •
4 large organic red potatoes, peeled
•
Naked mayo (see recipe below)
•
Pinch ground black pepper (optional)
•
1 cup or 1 15-oz. BPA- and aluminum-free can organic cooked sweet peas
•
1 Roma tomato, chopped
•
3-4 radishes, thinly sliced
•
2 sprigs fresh dill, chopped
For the naked mayo: •
1/3 cup silken tofu or almond, rice, or unsweetened (vegan) yogurt
•
Juice of 1/2 a lemon
•
1 teaspoon apple cider vinegar
•
1/2 teaspoon dry mustard
METHOD 1. Fill a large pot halfway with water. Add the potatoes and boil for about 35 minutes or until knife-tender. Drain and set aside. 2. With a food processor, blender, or whisk, blend the tofu or vegan yogurt, lemon, vinegar, and dry mustard together until creamy. Set aside. 3. Dice the cooked potatoes and transfer to a mixing bowl. Add the mayo, peas, tomato, and ground pepper and stir gently. Scoop the salad into a serving bowl. Add the radish slices and garnish with fresh dill.
22
Naked Food Magazine
With the arrival of Spring comes the return of fun, festive salads. Traditional potato salads are often heavy on egg- and oil-laden mayonnaise and salt. This Naked version is a refreshing change of pace, with a plant-based mayo and wonderful spring flavors of peas and dill.
Naked Food Magazine
23
NAKED GARDEN
Naked Spring Guide To
GROWING YOUR OWN FOOD! Spring is here at last and your garden soil is finally warming up! April is the best time to plant most of your organic, non-GMO vegetable seeds after your last frost. It's still not too late to plant tomatoes and peppers from seeds as well. Check out these vegetables that can be started in April. (Be sure to check your gardening zone for last frost dates).
Be a n s
Carr ot s
Start planting both bush and pole beans
Planting carrots by April will yield an early
now that the soil and air are warmed up.
summer crop.
Try a continual 7-10 day sowing of differ-
Suggested varieties: Little Finger, Scarlet
ent varieties. This will give you continual
Nantes
bean crops and not one large harvest with wasted crop. Suggested varieties: Contender, Kentucky Wonder, Topcrop
C a b ba g e Cabbage is one of the easier plants to grow in the garden. Select a variety that is right for your location (size and maturity length). Be sure to fertilize and water when cabbage head begins to form.
He r b s
24
C orn One of the most rewarding and fast-grow-
Suggested varieties: Premium Late Flat
ing crops, corn is delicious when cooked
Dutch, Golden Acre, Michihili
only minutes after being pulled off the
Plant heat-loving herbs like basil, oregano,
stalk. Try a small plot of corn, working your
thyme, dill, and sage.
way to a large field of several varieties.
Suggested varieties: Italian Basil, Greek
Suggested varieties: Peaches and Cream,
Oregano, Dill
Incredible, Sugar Buns
Naked Food Magazine
C u c u m be r s
Be et s
Pe p p e r s
Fast-growing vine or bush cucumber plants
Sow beets now for a fast, early summer
Fresh, crisp peppers are a garden favor-
can produce an abundance of cucumber
treat.
ite. Peppers take up little space and can
fruits. Be careful to pick a variety for the
Suggested variety: Detroit Dark Red
produce high yields when planted close
space you have in your garden. Vine cucum-
together. Plant as many different varieties
bers can be the best tasting but need far
as possible. They come small, big, hot, mild,
more space than bush varieties.
and an array of different colors.
Suggest varieties: Spacemaster 80, Munch-
Suggested varieties: California Wonder,
er, Marketmore 76
Early Jalapeno, Sweet Banana, Super Chili
Onions Get those onion seeds growing! Be careful to select an onion variety appropriate for your garden zone. Northern areas should plant long day onions. Southern regions
L et t u c e
should plant short day onions.
S u m m e r Sq u a s h Yum! Summer squash sowing in June will
Start a crop of salad mix greens that gets
Suggest varieties: Sweet White Walla, Red
lead to fresh squash and zucchini in July
bright sun (but not all day). Great for late
Creole, Yellow Spanish
and August.
summer and early fall crops.
Suggested varieties: Cocozelle, Waltham
Suggested varieties: Buttercrunch, Mesclun
Butternut
Mix, Black-Seeded Simpson
Pe a s Green peas and sugar peas are good to plant in April, and will produce a May crop. Suggested varieties: Sugar Ann, Oregon Giant
M e l o ns
To m at o e s The most popular garden vegetable. Growing tomatoes is not only fun but treats you to some of the best-tasting fruits in
Melons are some of the most rewarding
the world. Tomatoes come in many colors,
plants to grow. Great for hot, long summers.
shapes, taste, and sizes. Grow a few variet-
A staple for summer picnics and family fun.
ies every year to find your favorites!
Suggested varieties: Sugar Baby, Crimson
Suggested varieties: Brandywine, Cherokee
Sweet, Hale's Best
Purple, Roma, Sweetie, Heirloom Blend
Naked Food Magazine
25
NAKED LIFE NAKED TRUTH NAKED KITCHEN
Naked Food Book Club
REVIEWS BY DENISE DESERIO
The Engine 2 Seven-Day Rescue Diet Author: Rip Esselstyn Grand Central Life & Style, Dec 27, 2016 RATING (1 to 5): 5 AAAAA WHAT IS NEW: The Engine 2 Seven-Day Rescue Diet is unique among other vegan books in that it is an accelerated program designed to reset your taste buds away from fat-, sugar-, and sodium-laden foods. The seven-day approach is appealing to many; surely you can follow anything for just a week! WHAT IS AUTHENTIC: Esselstyn, a former firefighter and triathlete, is also the son of Dr. Caldwell Esselstyn, one of the earliest proponents of a plant-based diet for preventing and reversing heart disease. Esselstyn’s energetic writing style, combined with helpful graphics, assist both the beginner and the seasoned vegan in understanding the importance of eating more “cleanly.” Of course, there are recipes as well: over 65 that are delicious and easy-to-prepare. WHAT IS KIND: Anyone who needs a little extra motivation can sign up for the 7-Day Challenge on the Engine 2 website (engine2diet.com) and get access to additional downloads and an option to sign up for daily motivational emails. There is also a Challenge Facebook page with over 10,000 members on the same journey, sharing tips and inspiration. WHAT IS ENLIGHTENED: As we know, the transition to a WFPB diet can be hard for many. Yet surprisingly, a week can be enough to see and feel some amazing changes: people have reported lower blood pressure and cholesterol levels, and even double-digit weight loss in just seven days. IS THIS BOOK FOR YOU? Whether you are just beginning to explore a plant-based diet or you’re a long-time vegan looking to eat more “cleanly,” this book can help you adapt to a more “naked” diet, closer to the foods the way Nature intended. IS IT NAKED FOOD BOOK CLUB RECOMMENDED? Yes
26
Naked Food Magazine
The Meals to Heal Cookbook Author: Susan Bratton, Jessica Iannotta, MS, RD, CSO, CDN. Da Capo Lifelong Books, April 12, 2016 RATING (1 to 5): 2 AA WHAT IS NEW: Meals to Heal is a cookbook written specifically for people undergoing cancer treatment. The recipes were developed to help patients cope with food- and eating-related symptoms and side effects of their treatment, such as loss of appetite, difficulty swallowing, nausea, etc. WHAT IS AUTHENTIC: The authors have a lot of personal experience with the care of cancer patients. Bratton is the founder and CEO of Savor Health, a cancer nutrition service, while Iannotta is a registered dietitian. However, while a few of the recipes are vegan or vegetarian, most of the recipes contain animal ingredients, refined sugar, and/or oil. This is contrary to so much of what we’ve learned about the role of a vegan diet for preventing and reversing diseases like cancer, so it is disconcerting to see them included in a book specifically designed to aid in cancer recovery. WHAT IS KIND: Each recipe is coded by common symptoms and side effects experienced by cancer patients. Symbols run down the length of each page, making it easy to flip through the book and select recipes that might help with a particular symptom. WHAT IS ENLIGHTENED: The Meals to Heal Cookbook is a very well-intentioned book; however, there are too many animalderived ingredients included to make it a sustainable way of eating. IS THIS BOOK FOR YOU? We at Naked Food Magazine recommend only a plant-based diet to treat the cancer itself, not just the side effects of cancer treatment. If you or your loved one is already following a vegan diet, this book is not for you, as it does not offer very many plant-based recipes. IS IT NAKED FOOD BOOK CLUB RECOMMENDED? No
NAKED KITCHEN
Kale Pineapple Fiber Booster 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, Oil, Peanuts, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS
While most whole-food smoothies contain fiber, it’s the unpeeled kiwi in this recipe that boosts each serving up to 7 grams of fiber! Studies show that eating the kiwi skin triples the fiber content compared to eating just the flesh, and you preserve the full vitamin C content as well.
•
2 organic kale leaves, deveined
•
1 cup organic pineapple chunks
•
½ organic raw zucchini
•
½ organic kiwi with skin or ½ organic green apple with skin
•
1-2 cups filtered water
•
Juice of ½ a lemon
METHOD In
a
high-speed
blender,
combine
all
the
ingredients and process for 15 seconds. Serve and enjoy immediately.
Naked Food Magazine
27
NAKED PLANET
28
I’d like to think that no one
The U.S. alone is annually add-
In total, eight million tons of
really knew what those bot-
ing some 10 billion gallons of
plastic trash ends up in our
tles were going to do to
bottled water—with numbers
world’s oceans every year—far
the planet. By the 1970s, the
trending upwards—to this now
more than the total that has
world was consuming some
very much recognized, ecologi-
been measured floating on the
250 million gallons of bottled
cal disaster. It doesn’t stop with
surface in the ocean's "garbage
water a year. Those statistics
bottles. Every piece of plastic
patches."2 That's the bad news.
are scary enough, but today’s
ever created since Vittel’s bot-
The even worse news is that
numbers are a quantifiable
tled water—from toys, construc-
the tonnage is on target to
giant next to them. In terms
tion materials, gadgets, to food
increase tenfold in the next
of bottled water, the United
packaging—still exists today.
decade unless we find a way
States is the world’s largest
Let that sink in for a second:
to improve how garbage is
consumer.
It still exists today.
collected and managed.
Naked Food Magazine
THE PLASTIC GENOCIDE
AGAINST
THE PLANET BY MARGARITA RESTREPO, CPBN
F
rance’s Vittel mineral water company introduced the first plastic bottles1—for any product—and they hit the market in the late 1960s, only fifty years ago. In the beginning, the plastic bottle was promoted as a means for making products more readily available. The idea proved successful, and other companies followed suit. As distribution increased so did a mountain of bottles with which we’ve been left to sort out.
Naked Food Magazine
29
NAKED PLANET Studies estimate the amount
become such a monumental
has been ingested with dire
of floating trash to be 269,000
problem for our planet, our
consequences by some 700
tons. They also identify the
bio-diversity, and our health.
species of marine wildlife, and
top 20 countries generating
The answer can be found
it ends up in your body if
the greatest amount of ocean-
in the fact that once in the
you eat fish and other “seafood”.
bound
majority
ocean, plastic becomes “hid-
comes from just five countries:
den.” The majority sinks to
We should not consume or
China, Indonesia, the Philip-
the sea floor or gets swept up
use products made out of or
pines, Thailand, and Vietnam.
in gyres, it doesn’t just simply
containing plastic, and food
The United States is 20th. The
float on the top, creating the
should not be prepared or
rest of the list includes 11 oth-
perfect visual to wake us all
heated in plastic ware. Plastic
er Asian countries, Turkey, five
up out of our trash apathy.
toxins leach into food on con-
trash.
The
African countries, and Brazil.
tact. BPA is an example. BPA For those who still consume
is a chemical widely used in
The problem is that once in
fish, I am hoping you remem-
plastic packaging and food
the ocean, it can take hundreds
ber this article. Fish is not part
containers, and studies suggest
of years for each individual
of a healthy diet, regardless
it is toxic to the central ner-
piece of plastic waste to break
of what marketing and adver-
vous system. It interferes with
down, and when it does, it
tising keep blasting at us. The
a key gene involved in the
simply pulls apart into mil-
fish industry is as responsible
development of nerve cells.
lions of very small fragments
for animal abuse and ecologi-
Scientists
of plastic but it never fully
cal damage as are the meat
bisphenol A (BPA), also affects
“disappears.” A study published
and
Fish
the function of a gene called
in Marine Pollution Bulletin
are sold like commodities and
KCC2, which is involved in the
shows that today, around 700
touted for their Omega-3 nutri-
growth of neurons, or nerve
marine species are in danger
ent benefits when the source
cells, in the brain and spinal
of extinction due to plastic
of those nutrients are the sea
cord.
pollution either by way of
plants fish eat. In case you are
ingestion,
or
wondering, there is not a fish
Product manufacturers often
this
species that is safe from tox-
replace BPA with BPS or BPF
number is only set to increase
ins including mercury, plastic,
plastics to claim they are BPA-
as the plastic bottle industry
chemicals, or other contami-
Free, but BPA and BPA-free
continues to grow.
nants.
plastic chemicals aren't much
toxin
entanglement,
exposure,
and
cheese
industries.
have
found
that
different from one another.
30
Given the startling statistics
Ocean plastic has turned up
BPA's
surrounding plastic trash in
literally
compounds
the ocean, it can be difficult
been found in the deep sea
(BPS) or bisphenol-F (BPF), actu-
to imagine how we let this
and buried in Arctic ice. It
ally have similar, and sometimes
Naked Food Magazine
everywhere.
It
has
replacements, like
related
bisphenol-S
even worse, endocrine-disrupt-
in most mineral water bottles.4
of buying a plastic water bottle
ing effects. 3
Small doses of antimony can
or any other product packaged
make you feel ill and depressed.
or made with plastic, try to
Their effects on health remain
Larger quantities can cause
find an alternative option that
unclear at best, and scary at
violent
even
uses raw, recycled, compostable
worst, according to research
death. The study stressed that
materials, or glass. At home,
released last year in Toxico-
the amounts of antimony in
try your best to reuse the
logical Sciences. “The chemi-
these bottles were well below
existing plastic you have, and
cals
official
levels.
avoid buying any more as
tion as BPA, which usually
But it also discovered that the
much as possible. Remember
means they’re similar in struc-
levels almost doubled when
where that bottle and piece of
ture, and therefore have simi-
the bottles were stored for
plastic will end up. We might
lar health effects,” says Lindsay
three months.
think we’re just picking up a
have
the
same
func-
vomiting
and
recommended
Dahl, deputy director of the
quick drink or a new plastic toy,
organization Safer Chemicals,
It’s
water
but in reality, what we are
Healthy Families.
bottles. Concentrations of an-
doing is purchasing a piece
timony, up to a factor of 2.7
of plastic trash that will end up
Other health-related concerns
above the European limit for
immortalized in the ocean.
of plastic include antimony.
drinking water, were found in
According to research made
42
by Dr. William Shotyk, a Profes-
black currant, mixed fruit, and
sor of Heidelberg University in
strawberry, across 16 brands
Germany, traces of antimony,
obtained from local grocers.5
Food Magazine, author of the
of polyethylene terephthalate
So the next time you go to
co-author of the Master Plants
(PET) bottles, have been found
the store with the intention
not
juice
just
plastic
drinks,
including
a chemical used in the making
Margarita Restrepo is the founder and editor-in-chief of Naked Naked Food Cookbook and Cookbook.
She is certified in
plant-based nutrition and holds a double major degree in Graphic Arts and Marketing.
"...Ocean plastic has turned up literally everywhere. It has been found in the deep sea and buried in Arctic ice."
References: 1. Fishman, Charles. “Message in a Bottle.” Fast Company Magazine July 2007: 110. 2. Plastic waste inputs from land into the ocean Jenna R. Jambeck, Roland Geyer, Chris Wilcox, et al, SCIENCE13 FEB 2015 : 768-7713. 3. "Basic Information". Clothianidin – Registration Status and Related Information. U.S. EPA. 27 July 2012. 4. Shotyk, William. “Toxic risk in bottled water?” Royal Society of Chemistry. September 2006. 5. Elevated antimony concentrations in commercial juices Claus Hansen, Alexandra Tsirigotaki, et al, Journal of Environmental Monitoring., 2010 DOI: 10.1039/b926551a
Naked Food Magazine
31
NAKED PLANET
9 DITCH PLASTIC! Simple Tips To
Plastic, although convenient,
2. AVOID THE DISPOSABLE.
4. Cook MORE.
Grocery bags, plastic wrap, dis-
Not only is cooking at home
posable cutlery, straws, and
healthier for you and your
coffee-cup lids can make up
family, but making your own
to 90 percent of our plastic
meals doesn’t involve take-
consumption.
them
out containers or doggy bags.
with reusable versions. Get
For those times when you do
a natural fiber grocery store
order in or eat out, tell the
bag or cart, and make it a
establishment you don’t need
habit to use biodegradable
any plastic cutlery or, for some
Making bottles to meet Amer-
silverware at the office, or
serious extra credit, bring your
ica’s demand for bottled wa-
travel mug to the coffee shop.
own food-storage container to
ter uses more than 17 million
Purchase glass or stainless steel
restaurants for leftovers.
barrels of oil annually, enough
straws, which are often sold
to fuel 1.3 million cars for a
with a special thin, long brush
year.
5. Recycle better.
to clean them thoroughly.
We’re not doing a great job
cheap, lightweight, and versatile, has chemical components that
harm
people,
animals,
and the environment. Here are some simple steps you can take to reduce the amount of plastic you use.
1. BYE BYE, BOTTLED WATER.
And
including
that’s the
not
oil
for
of it. Less than 14 percent of
transportation. Last year, the
3. AVOID microbeads.
average American used 167
Those little cute plastic scrub-
disposable water bottles, but
The reason might be that we
bers found in so many beauty
only recycled 38.
are still confused about what
products
pollut-
can and can’t go in the bin.
are
huge
plastic packaging is recycled.
ants. You will find them in faCarry a reusable bottle, and
Check out the number on the
cial scrubs, toothpaste, body
you’ll never be caught having
bottom of the container. Most
washes, you name it. They
to resort to commercial water.
beverage and liquid cleaner
might look harmless, but their
Safe water bottle containers are
bottles will be #1 (PET), which
tiny size allows them to slip
made out of stainless steel or
is commonly accepted by most
through
treatment
glass. If you’re nervous about
curbside recycling companies.
plants. Opt for products with
the quality of your local tap
Containers marked #2 (HDPE;
natural exfoliants like oatmeal
water, look for a model with a
typically
or sea salt instead.
duty bottles for milk, juice, and
built-in filter.
32
used
even
Replace
Naked Food Magazine
water
slightly
heavier-
laundry (PP;
detergent)
plastic
cutlery,
and
#5
yogurt
means
writing
amount
they
down weigh
the when
containers, and ketchup bot-
empty. This ensures that once
tles) are also recyclable in some
you fill them with food, the
areas. For the specifics in your
cashier can subtract the origi-
area, check out Earth911.org’s
nal weight of the containers so
recycling directory.
that you only pay for the weight of the food you buy, not the weight of the container.
6. Support a bag tax or ban. follow the lead of those in San
8. GET A garment bag FOR DRY CLEANING.
Francisco, Chicago, and close
Invest in a zippered fabric bag
to 150 other cities and coun-
and request that your cleaned
ties by introducing or sup-
items be returned in it instead
porting legislation that would
of sheathed in plastic. (And
make plastic bag use less
while you’re at it, make sure
desirable.
you’re frequenting a dry cleaner
Urge your elected officials to
don't
cramp
your
style.
who skips perchloroethylene
7. Buy in bulk. Single-serving
(“perc”), a toxic chemical found tofu,
travel-
in some cleaning solvents.)
size toiletries, tiny packages of nuts—consider
the
product-
9. pUSH manufacturers.
to-packaging ratio of items
Though we can make a differ-
you tend to buy often and
ence through our own habits,
select the bigger container
corporations obviously have a
instead
several
much bigger footprint. If you
smaller ones over time. Bet-
believe a company could be
ter still, shop at grocery stores
smarter
that have a bulk aisle where
ing, make your voice heard.
you can dispense the items
Write a letter, tag them on a
yourself.
will
facebook post, send a tweet,
allow you to bring in your
or hit them where it really
own containers from home;
hurts: Give your money to a
call first to see if your store
more sustainable competitor.
of
buying
Some
stores
permits this. If so, you'll need to tare your containers, which
about
its
packag-
1 avocado contains 985mg of potassium or 21% of the daily RDA.
#NAKEDFOOD Naked Food Magazine
33
NAKED KITCHEN
Greek & NAKED Quinoa Bowl Yield: 2-4 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, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS
34
METHOD 1. Rinse the dry quinoa under water. Transfer to a
•
1 cup dry quinoa
•
2 cups organic low-sodium vegetable broth
medium-sized pot, add the broth, 1 cup of the water,
•
1 ½ cups filtered water, divided
bell pepper, and parsley. Bring to a boil. Reduce heat
•
½ large organic bell pepper, chopped
and simmer with the lid slightly open for about
•
2 sprigs fresh parsley, chopped, or ½ tsp. dried
20-25 minutes. Mix in the miso paste and fluff. Set aside.
•
1 Tbsp. light miso paste
2. Add the remaining 1/2 cup of filtered water and
•
½ large organic white onion, chopped
the chopped onion to a saucepan. Simmer for about 5
•
1 cup black olives
minutes or until the onions are fragrant. Add the black
•
1 organic green apple, sliced or chopped
olives and simmer for 3 more minutes, stirring often.
•
1 handful of walnuts, whole or chopped
Add the mixture to quinoa pot and mix in the apple
•
Pinch of ground black pepper to taste
and walnuts. Stir and serve.
Naked Food Magazine
Fluffy, protein-packed quinoa makes up the base of this hearty yet light meal. Add in the Mediterranean flavors of peppers, olives, and onion with a crunch of apples and walnuts and you have a plethora of delightful flavors and textures.
Naked Food Magazine
35
NAKED ROCK STAR Dr. Neal Barnard is the founder of the Physicians Com-
the world who sings like she does. I
mittee for Responsible Medicine in Washington, DC. For
would say the same about Chris Thom-
over 30 years, he has been a pioneer in bringing science-
as King on the guitar; he is extremely
based nutrition research to the masses and is credited with
distinctive. I just asked everyone to
improving the lives of people, animals, and the planet,
be part of it, and it was a wonderful
as well as spearheading changes in medical school
experience.
education. He recently celebrated the one-year anniversary of the Barnard Medical Center where patients learn how to
Neal, you have a distinct sound not
make lifestyle changes that will produce healthy out-
heard in other indie rock bands,
comes. Making time in his extremely hectic schedule, Dr.
how would you define CW?
Barnard sat down with Naked Food Magazine’s lifestyle editor, Robin D. Everson, for an interview on his latest project: the creation of CarbonWorks, his new rock band.
Music is like a recipe. The final result depends on what went into it. So, in this case, we used a pretty good dose of rock, because that’s where
You have been in numerous bands
The other unusual thing is that there
the pulse comes from. And we added
over your musical career. What
are 16 musicians on the CD, which is
classical instruments—violin, viola,
makes CarbonWorks (CW) different
a bit unusual. Each one brought his
cello, and double bass—because they
from other bands?
or her own musical sensibility to the
add beauty and restraint. And there
The overall theme of this new al-
project. They are great at what they
was a measure of jazz, blues, and
bum might be called “tearing down
do and really fun to work with.
Vietnamese music, too. We blended it
walls”—between musical genres, between languages and cultures, and, as you’ll see in the lyrics—between humans and all the other species. So the album is a bit of a linguistic adventure and also adds quite a mix of musical genres to the foundation of rock. The lyrics tend to come back to tenderness and compassion, albeit somewhat obliquely. That wasn’t done selfconsciously; it’s just where the music needed to go.
36
Naked Food Magazine
all together, and this is what popped How did you go about forming CW?
out. The goal was not to experiment,
Each musical project starts with
but to create something beautiful or at
writing music that I wish existed
least striking, and the diverse elements
but doesn’t yet. Once the music is
are spices that have to work together.
written, you find people who can actually play it. So this band includes
You are a physician by day, musi-
some terrific rock musicians with
cian by night. What percentage of
whom I’ve worked in the past, some
your brain contains song lyrics?
great classical string players, and two
That’s a cute question! Actually, I have
unbelievably talented Vietnamese
so many other people’s lyrics stuck in
musicians. Then Naif Hérin came in
my head that I wish I could get rid of.
because basically there is no one in
Seriously, how many neurons have I
Photo Credit Tim Barker
Neal Barnard Physician and Musician. Is there anything Dr. Barnard can’t do?
Naked Food Magazine
37
NAKED ROCK STAR inadvertently devoted to memoriz-
remains when those things are in
the finale of “The End of the World”
ing “you are the wind beneath my
the oven.
suite and is very challenging to sing.
wings” or “learning to love yourself is
So I asked Naif to sing it, which she
the greatest love of all”—which is a
Some of your songs include Viet-
did perfectly. Then we decided to
sentiment I don’t even agree with!?
namese instruments as well as
translate “Song for an Angel” into
Asian themes. What made you
Italian, and that was a complete
You are coming off of a 10+ year
decide
knockout, too. Chris Thomas King, to
hiatus. What made you decide to
elements into your repertoire?
my ears, is a brilliant musician and
return?
When I was in medical school at the
is also the heir to the blues guitar
You start planting again fairly soon
George Washington University, I lived
tradition that runs from Freddie King
after the harvest. Which is to say,
in a part of town where there were
and Albert King to B.B. King.
the new project started right after I
many Vietnamese shops, and I fell
released Verdun in 2004. But it took
in love with the music. As it hap-
Some of the proceeds from the sale
a while before I had a collection that
pens, the pentatonic scale used in
of the album go to the Physicians
deserved to be released. I threw away
traditional Vietnamese music is the
Committee for Responsible Medi-
quite a lot of material that didn’t
same scale used in blues. So it fits in
cine. Tell us about the organization
make the cut. But, to state the
surprisingly well. Also, I suspect that
that you founded.
obvious, we’ve been busy with other
the war that killed so many during
I set up the Physicians Committee
things. Since 2004, we’ve knocked
my formative years had worked its
to bring physicians’ voices to the
out the meat group from fed-
way into my subconscious. When
movements for prevention, health-
eral diet guidelines, ended experi-
things are both beautiful and tragic
ier diets, and alternatives to animal
ments on chimpanzees, stopped the
at the same time—as Vietnam has
research. The idea was that they
use of animals in medical school
been—they are hard to forget.
could lend expertise and credibility,
to
incorporate
these
education, reformed toxicity test-
38
and so far it’s worked out well. We
ing, created the online Kickstart
World-renowned performers Naif
are always finding new ways to
and Food for Life programs, conducted
Hérin and Chris Thomas King are
reach people, through science, liti-
several major clinical trials including
members of CW. Tell us what they
gation, social media, books, humor,
our NIH-funded study on diet and
bring to the group.
and now music.
diabetes and two more with GEICO,
One day I heard Naif singing on a
published 54 scientific articles and 7
Belgian radio station, and I was so
books, filmed 4 PBS shows, created a
impressed with her voice and her
new medical center, and lots of other
writing. And shortly after that, I was
things. Music gets the time that
working on “Winged Victory,” which is
Naked Food Magazine
The CarbonWorks CD is available at www.amazon.com. Music videos are available for viewing on YouTube.com.
NAKED KITCHEN
Famous Naked Pink Burgers Yield: 2-3 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS For the burgers: • 1 organic red beet, peeled, washed, and diced • 1/2 cup cooked organic brown rice • 1/2 cup cooked chickpeas or any other bean of your choice • ¼ red or white onion, diced • 5 cloves of garlic • ½ tsp. turmeric • 2 Tbsp. low-sodium tamari • 1 Tbsp. nutritional yeast • Pinch ground pepper • Juice of 1 lemon, divided • 1-2 sprigs organic dill, chopped, divided To complete the sandwiches: • 4-6 slices of flourless sprouted grain bread or 100% whole wheat bread • ½ avocado, mashed • Leafy greens of your choice such as spinach, chard, lettuce • ½ organic cucumber or zucchini, thinly sliced METHOD 1. In a food processor, combine all of the burger ingredients, but only half of the lemon juice and half of the dill. Blend together for about 6 seconds. Stir mixture a bit and blend again until mixture is well-combined. Wet your hands under running water and take some of the mixture to make the burger patties. Repeat the process with the rest of the mixture.* Set patties aside. 2. Toast the bread. Spread a layer of avocado on half of the toast slices, followed by a layer of leafy greens. Add a burger and a layer of sliced cucumber or zucchini. Sprinkle with the remaining lemon juice and dill, and add the top bun. Repeat the process to make the rest of the burgers. *Chef’s Note: For crispier burgers, patties can be baked for 10-12 minutes at 350 degrees. Naked mayo can also be added to the buns, if desired. See recipe for mayo in page 20.
Hearty and delicious, this burger made with beets, beans, and grains, is sure to satisfy. Delightfully pink in color, other veggie burgers literally pale in comparison, and will have you asking “Where’s the beet?”
Naked Food Magazine
39
NAKED TRUTH
from
I try not to be overly dramatic in my writing, but I think most of us would agree we live in troubled times. We might define these troubles differently, but most of us have this sense. Most distressing in my view, however, are not the actual problems we face, but our inability to work together to find their solutions.
PLANTS TO
POLITICS BY NELSON CAMPBELL
I
believe
we
are
divided
“Left,” sees society in more
of us lead impoverished lives,
because we cling to frac-
communal terms.
the
tured pieces of a larger
sees freedom as the conse-
society in ways that affect all
truth. All sorts of ideological
quence of a socially just com-
of us. But equally true is the
currents run through society,
munity, and often looks to
failure of governments within
but two dominate our thinking
government
for
large, complex societies, such
and discourse. One side, usually
bringing such a society into
as in the U.S., to solve the
defined as being on the “Right,”
being. Both views have flaws,
deep-rooted problems within
has for most of the modern era
but these shortcomings are
those societies.
seen society through the lens
resolvable through the recog-
of
nition that there are splinters
These are distinct truths, but
of truth on both sides.
contrary to what our partisan
individualism,
and
has
viewed with skepticism the
as
This group
a
tool
idea that centralized govern-
40
effects
ripple
through
divide suggests, social activ-
ments can solve social ineq-
Social justice is, indeed, essen-
ism and a healthy skepticism
uities. The other side, on the
tial to freedom. When some
of centralized government are
Naked Food Magazine
Naked Food Magazine
41
NAKED TRUTH not exclusive of one another. Indeed, I believe
that would appeal to massive numbers of
we can combine these truths to blaze a path
people. Especially concerning is the problem of
we can walk down together to change our
our warming climate, which is strongly impacted
world. Specifically, I believe we can create a
by the food we choose to eat. To appeal to the
more
work-
many people who care about the environment,
ing from the bottom up, empowering in-
I suggest we add to our ideology the simple
dividuals
through
but profound notion that Nature is sacred.
organization, information, and resources. This
Indeed, even the idea we have started with –
notion combines a commitment to social jus-
whole foods plant-based nutrition – already
tice and freedom with the recognition that
places us where I am suggesting we should be,
change does not flow through government, but
because it is a diet derived from Nature.
just
and
and
freer
local
society
communities
by
through the hearts of the people closest to the problems requiring resolution.
I don’t think many of us understand the power that is at our fingertips. The environmental and
There are, of course, many challenges to
plant-based nutrition communities have often
developing the organization, information and
worked apart from one another, as have oth-
resources necessary to drive this, but that is a
ers singularly focused on issues such as local
discussion for another day. Instead, I would like
agriculture, animal welfare, economic reform, and
to ask: How can we create the initial impulse for
social inequities. Imagine what we could do if
establishing this third way? In my view, we need
we came together to promote a new ideology
a new political ideology and infrastructure.
appealing to people everywhere (whether or not they are eating plant-based).
I believe that the readers of this magazine are
42
well positioned to help launch such an effort.
To take a step in this direction, we are consider-
We know as well as anyone how powerful forces
ing organizing a “PlantPure Convention.” De-
have used government to further their own
pending on available resources, this could be
narrow economic interests. Indeed, we know
late this year or early next year.
what may be the greatest lie ever told by these
envisioning
corrupt collaborators: the health lie that has
speakers from a variety of disciplines, includ-
caused more needless suffering than any other
ing experts on the environment, agriculture
set of human actions. We also understand in-
and health, and perhaps joined by a few
tuitively the value of grassroots action. Most of
community activists with inspiring stories to
us yearn for bottom-up change in which we can
tell. We also might include breakout sessions,
participate.
and even a party that Saturday evening.
But perhaps most importantly, we can see the
So that all this becomes a starting point for
connections of plant-based nutrition to larger
something much bigger, we are thinking through
themes that could be woven into an ideology
a formal written statement for presentation,
Naked Food Magazine
a
weekend
event,
We are showcasing
borders. We will let you know more as we finalize our thinking on all this. To stay abreast of what
“...we can create a more just and freer society by working from the bottom up, empowering individuals and local communities...�
is happening, we suggest you subscribe to our newsletter at PlantPureNation.com if you have not already done so. But irrespective of what we decide about this event, I believe it is time for us to begin
Enjoy Healthy, Fast and Delicious Whole Food, Plant-Based (WFPB) Meals
considering and discussing the ideas I have proposed. It is urgent that we stop fighting over partisan, reductionist dogma and join hands.
This begins
debate and ratification at the
with the recognition that there
event. Convention participants
are splinters of truth every-
could carry this resolution home
where,
with them for promotion in their
integrated into a larger whole,
local communities, along with
can heal the divisions that
a few other tools and strategies
separate us.
we might suggest, all for the pur-
concert, in a way that unleashes
pose of more fully launching the
human creativity on a massive
movement I am advocating.
scale, there is no problem we
splinters
that
when
If we act in
cannot fix. Our success would be measured by the variety of people in attendance, hopefully including Democrats, Republicans, Liber-
Nelson
tarians, Greens, Independents,
PlantPure, Inc. and its non-profit
and
between.
arm, PlantPure Communities,
And while we would hold this
to lead a grassroots movement
event in the U.S., we would
to promote the health benefits of
hope to attract a few others
plant-based nutrition. He also is
from around the world; the
the Executive Producer, Director
problems and solutions I am
and Co-Writer of the documentary
advocating cross international
film, PlantPure Nation.
everyone
in
Campbell
founded
for as low as
$6.95 per meal (including shipping)
Visit
PlantPureNation.com
NAKED KITCHEN
PLANT-POWERED PROTEIN BOWL Yield: 2-4 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, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS •
2 large leaves of organic green kale
•
Juice of 1 organic lemon
•
1 cup organic lentils, cooked
•
1 cup organic quinoa, cooked
•
1 cup organic, non-GMO soy, lupine, or any bean of your choice
•
3 Tbsp. low-sodium tamari
•
2 Tbsp. nutritional yeast
•
Pinch of ground pepper
METHOD 1. Remove the stems from the kale: take one of the leaves and hold it by the stem with one hand and place the pointer or middle finger and thumb of your other hand around the stem just above the leaves. Pull your fingers along the stem, tearing the leaves off. 2. Tear the leaves into pieces and transfer to a mixing bowl. Sprinkle the lemon juice over the kale leaves and mix with your hands for a minute. 3. Stir in the lentils, quinoa, and beans. Add the tamari and nutritional yeast. Sprinkle with a pinch of pepper and serve.
44
Naked Food Magazine
Lentils, beans, and quinoa make up the protein trifecta of this power bowl. Depending on whether you divide it into two or four servings, this hearty meal dishes up 11-21 grams of protein per bowl!
Naked Food Magazine
45
NAKED HEALTH
THE RIGHT TO
V
BY Matthew Sikora
Have you ever had a revelation so profound that not only did it change your perception of the world, but also changed who you were inside? Most likely, you have. After all, we certainly don’t think the same way we did as a young child and many of the differences in our thoughts from then and now, are from self revelations. The big revelations leave us with the feeling as if we were the first ones ever to discover this knowledge. These revelations start with feelings and slowly manifest to words that help us express our revelation. I went vegan after watching Forks Over Knives, followed by some graphic images of animals being hurt unnecessarily for food. When I first attempted to share my feelings and
46
Naked Food Magazine
thoughts based off the revelation that I had, I had no words to use. I could not articulate the information I had. Thankfully, my wife and I found a loving vegan community in Baltimore, Maryland. As we spoke with more and more people, we learned that many had these same feelings and eventually, our vocabularies developed enough that we were able to better express our new vegan lifestyle with our friends and family back home. Many of us today have our own feelings of peace for animals challenged daily by the people whom we care about such as friends and family. We often hear irrational responses such as “Where do you get your protein?” and “Plants have feelings, too.” Why do the
people who we care for and love try to suppress these emotions we feel? Let me tell you my story. I was a product of the lower middle class American public school system. In our minds we thought we had it the best in our country and at school because the only other system we were ever exposed to were 1960s Soviet propaganda films that showed kids marching off to school in uniform with a picture of Stalin on the wall. I never saw the corporate propaganda that was slowly programming my brain with American exceptionalism, nonveganism, racism, and sexism. My father, on the other hand, was the son of an immigrant and never plugged into American culture. As a result, he had a different look on the world. He would try to have conversations with me about the state of affairs but I was incapable of carrying on a conversation and philosophizing with him because instead I had an arsenal (or vocabulary) of irrational comebacks with which I automatically responded. Had my father simply given up on me or showed me no patience and compas-
sion, I would have cemented myself to those worldly positions more and more, but instead I soon saw that he was trying to help free me from the world of unconscious responses, to a dialog- and discussion-based way of thinking. He was teaching me to use my brain, logic, and reason to respond, rather than just look up in my brain the response to a particular statement or question. As a result of having to actually think about what I was saying, later in my life I was able to free myself from the chains of non-veganism, racism, and sexism. Breaking free of these chains not only gave me the joy of not hurting animals, but also gave me a gift of better health. When it comes to talking to other people, what I learned from my father and the vegan
Naked Food Magazine
47
NAKED HEALTH community is that self expression isn’t the way to educate people. Most of the time, when we witness something terrible such as a heart attack, or seeing an animal be killed, we really don’t have the words to convey the true feelings we have. This is why soldiers have such a difficult time coming back from war: there are no words to describe the feelings and emotions that good people go through when faced with violence. So because we cannot simply express ourselves, we must turn ourselves into well informed, highly educated, and simple-worded vegan educators. We must be passionate, compassionate, clear, precise, and available to talk to anyone and follow through with our actions, because more often than not, our actions have a bigger statement than our words. Finally this leaves us with a call to action to build a community of people pursuing healthy bodies through a plant based diet and a social justice movement built around animal rights. This community of people will use ancient and new teaching that involve love, kindness, firmness, patience and mindfulness. Here are three ideas to start this process:
48
Naked Food Magazine
Create a centralized community based group that inspires decentralized education and control. Often we want to lead, control, and micromanage. We have to instead create a safe place where plant-based vegans can network, exchange ideas, create friendships and support but most importantly empower every individual with desires for grassroots vegan education. Find local street fairs and create a table or tent be an advocate. Too often, the message is difficult for people to grasp in 5 minutes. Create a booth with simple vegan education where people can come up to you and engage in conversation. Make sure you follow a whole-food, plant based diet so you are prepared to testify and share your experiences with eating healthful food affordably and conveniently. Consider reading the book Eat Like You Care by Gary L Francione and Anna Charlton to give you powerful answers and languages to the many questions you will receive. If you are shy, find your confidence, because the planet, the people, and the animals need you. Use social media to help advertise these events. Share
pictures, success stories and other testimonies. Engage in constructive and peaceful debates with people online. Remember to hold veganism as a moral baseline, which means holding it to the same standard you would any other social injustice. Dealing with family and loved ones can be the most difficult. Prepare meals for them, create events that are all vegan at your home, and help them see why this is such an important movement for all humanity involved. Be patient, and give an example. If they don’t react after some time, eventually you will have to talk to your family about not participating in any non-vegan meals with them, including at holidays like Thanksgiving. When you do that you will send a clear message that your lifestyle is not a diet or a fad, but rather a social justice movement.
Matthew Sikora is the vegan educator behind the “Plant Based Immersion Day” and “Why Veganism?” conferences. He also sets up vegan education booths at
monthly
street
festivals,
monthly potlucks, and yearly Vegan ThanksLiving celebrations.
NAKED KITCHEN
BERRY MINT BREAKFAST BOWL 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, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS •
1 cup organic blueberries, divided
•
1 small handful organic spinach
•
2 bananas, peeled and divided
•
1/2 cup non-dairy milk
•
½ cup muesli or oats
•
2 Tbsp. chia seeds
•
4-6 fresh mint leaves for garnish
METHOD 1. In a high-powered blender combine 1/2 cup of the blueberries, spinach, 1 banana, and nondairy milk together for about 30 seconds. Pour into 2 bowls. 2. Slice the remaining banana (or another fresh fruit of your choice such as pear, apple, apricot, or pineapple). Divide the fruit slices and the rest of the ingredients equally between the two bowls. Garnish with fresh mint leaves and enjoy!
Part cereal, part smoothie, this delightful breakfast bowl has something for everyone. The addition of fresh spinach makes it an easy way to get in a serving of greens first thing in the morning.
Naked Food Magazine
49
NAKED HEALING
preventing
Crohn’s disease With
food by MICHAEL GREGER, MD.
50
Naked Food Magazine
Crohn’s disease is an autoimmune disorder that affects more than a million Americans. It is an inflammatory bowel disease in which your body attacks your own intestines. There is currently no known cure for Crohn’s disease and current research focuses on controlling symptoms. There is no definitive medical or surgical therapy.
I
n fact, the best we have is a semi-vegetarian diet, which has afforded the best relapse prevention to date. A group of Japanese doc-
tors got the idea to try it because diets rich in animal protein and animal fat have been found to cause a decrease in beneficial bacteria in the intestine, so they designed a semi-vegetarian diet to counter that. The results showed 100% of patients stayed in remission the first year and 92% the second year. These results are far better than those obtained by current drugs, including these new so-called biological agents that can cost $40,000 a year. These can also cause progressive
multifocal
leukoencephalopathy,
a disabling and deadly brain disease.
Naked Food Magazine
51
NAKED HEALING With the diet, you may get greens stuck in
tight junctions between the intestinal cells
your teeth, but it’s worth it because it appears
have all sorts of little holes and breaks. The
to work better.
thought is that the increase in prevalence of inflammatory bowel diseases may be that dietary
What about preventing Crohn’s disease in the
changes lead to the breakdown of our intestinal
first place? A systematic review of the scientific
barrier, potentially allowing the penetration of
literature on dietary intake and the risk of
bacteria into our gut wall, which our body
developing inflammatory bowel disease found
then attacks, triggering the inflammation.
that high intakes of fats and meat were associated with an increased risk of Crohn’s
We know fiber acts as a prebiotic in our colon,
disease, as well as ulcerative colitis, whereas
the large intestine, feeding our good bacteria,
high fiber and fruit intakes were associated
but what does fiber do in our small intestine,
with decreased risk of Crohn’s. The Harvard
where Crohn’s often starts? We didn’t know
Nurse’s Health Study supported this more
until
recently. Three million person years of data
Research doctors wanted to find out what could
revealed that long-term intake of dietary fiber,
stop this Crohn’s associated invasive bacteria
particularly from fruit, was associated with
from tunneling into the gut wall. They found
lower risk of Crohn’s disease.
that the invasion is inhibited by the presence
this
landmark
study
was
published.
of certain soluble plant fibers, such as from Women who fell into in the highest long-term
plantains and broccoli at the kinds of concen-
fiber consumption group had a 40% reduced
trations one might expect after eating them.
risk, leading the accompanying editorial to
They wonder if that may explain why plantain-
conclude that advocating for a high-fiber diet
loving
may ultimately reduce the incidence of Crohn’s
inflammatory bowel disease.
populations
have
lower
levels
of
disease. The irony is that those in the highest fiber group weren’t even eating the official
They also found that there was one thing in
recommended daily minimum of fiber intake,
processed foods that facilitated the invasion
but even just being less fiber-deficient has a
of the bacteria: Polysorbate 80. This is found
wide range of benefits, including, evidently, a
predominantly in ice cream, but also found in
significant reduction in the risk of developing
Crisco®, Cool Whip®, condiments, cottage cheese,
Crohn’s disease. But why? The authors suggest
and other processed foods; you just have to
it’s because fiber appears to play a vital role in
read the labels. What about maltodextrin? Found
the maintenance of our intestinal barrier function.
in artificial sweeteners like Splenda®, snack foods, salad dressings, and fiber supplements, maltodex-
52
Our skin keeps the outside world outside, and
trin enhanced the ability of the bacteria to attach
so does the lining of our gut, but in Crohn’s
onto our intestinal cells, though other additives,
disease this barrier function is impaired. Under
like carboxymethyl cellulose, and xanthan gum
an electron microscope, you can see that the
appeared to have no adverse effects.
Naked Food Magazine
This may all help solve the
Michael Greger, MD, is a physi-
mystery
increasing
cian, author, and speaker on nu-
prevalence of Crohn’s disease
trition, and public health issues.
in developed nations, where
He is the Director of Public Health
we’re eating less fiber-contain-
and Animal Agriculture at The
ing whole plant foods and more
Humane Society of the United
processed foods.
States. Visit NutritionFacts.org.
What we need now are inter-
References A N Ananthakrishnan, H Khalili, G G Konijeti, L M Higuchi, P de Silva, J R Korzenik, C S Fuchs, W C Willett, J M Richter, A T Chan. A prospective study of long-term intake of dietary fiber and risk of Crohn's disease and ulcerative colitis. Gastroenterology. 2013 Nov;145(5):970-7. G G Kaplan. Does consuming the recommend daily level of fiber prevent Crohn's disease? Gastroenterology. 2013 Nov;145(5):925-7. S Zeissig, N Burgel, D Gunzel, J Richter, J Mankertz, U Wahnschaffe, A J Kroesen, M Zeitz, M Fromm, J D Schulzke. Changes in expression and distribution of claudin 2, 5 and 8 lead to discontinuous tight junctions and barrier dysfunction in active Crohn's disease. Gut. Jan 2007; 56(1): 61–72. T Pfeffer-Gik, A Levine. Dietary clues to the pathogenesis of Crohn's disease. Dig Dis. 2014;32(4):389-94. J K Hou, B Abraham, H El-Serag. Dietary intake and risk of developing inflammatory bowel disease: a systematic review of the literature. Am J Gastroenterol. 2011 Apr;106(4):563-73. C L Roberts, A V Keita, S H Duncan, N O’Kennedy, J D Soderholm, J M Rhodes, B J Campbell. Translocation of Crohn's disease Escherichia coli across M-cells: contrasting effects of soluble plant fibres and emulsifiers. Gut. 2010 Oct;59(10):1331-9. K P Nickerson, C McDonald. Crohn's disease-associated adherent-invasive Escherichia coli adhesion is enhanced by exposure to the ubiquitous dietary polysaccharide maltodextrin. PLoS One. 2012;7(12):e52132. M Chiba, H Tsuda, T Abe, T Sugawara, Y Morikawa. Missing environmental factor in inflammatory bowel disease: diet-associated gut microflora. Inflamm Bowel Dis. 2011 Aug;17(8):E82-3. I Franks. Crohn's disease: soluble plant fibers may protect against E. coli translocation. Nat Rev Gastroenterol Hepatol. 2010 Dec;7(12):650. S Bandzar, S Gupta, M O Platt. Crohn's disease: a review of treatment options and current research. Cell Immunol. 2013 Nov-Dec;286(1-2):45-52. G J Mantzaris. When can we cure Crohn's? Best Pract Res Clin Gastroenterol. 2014 Jun;28(3):519-29. F Zaheer, J R Berger. Treatment-related progressive multifocal leukoencephalopathy: current understanding and future steps. Ther Adv Drug Saf. 2012 Oct;3(5):227-39. E Richman, MJ Rhodes. Review article: evidence-based dietary advice for patients with inflammatory bowel disease. Aliment Pharmacol Ther. 2013 Nov;38(10):1156-71.
of
the
ventional studies to see if boosting fiber intake and avoiding these food additives can be effective in preventing and treating Crohn’s disease. Until then what do we tell people? The available evidence points to a diet low in animal fat, avoiding processed fatty foods that contain
these
emulsifiers,
and with lots of soluble fibercontaining plant foods. It is important to not to ingest traces of dishwashing detergent, which could have the same effect, by simply rinsing dishes well. It has been found that some people wash dishes and then just leave them to dry without rinsing, which is probably not a good idea. Do we have studies that show that avoiding polysorbate 80 and rinsing dishes well actually helps? No. Nevertheless, advice based on “best available evidence” is better than no advice at all.
PLANTS
HAVE CALCIUM.
1 bunch of spinach (340g) contains 336mg of calcium or 33% of the daily RDA.
No food is a #NAKEDFOOD single nutrient. Naked Food Magazine
53
NAKED KITCHEN
Strawberry Rhubarb Streusel Muffins Yield: 10-12 Servings. Recipe by Kim Campbell from the PlantPure Kitchen Cookbook. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
When it’s rhubarb season, I’m always looking for different ways to enjoy strawberries and rhubarb. The combination of rhubarb and strawberries give this muffin a very moist texture. I love to add spices to a muffin recipe, which makes this particular muffin something extraordinary and delicious.
54
Naked Food Magazine
Photo Credit Collin Campbell
INGREDIENTS Streusel Topping • ½ cup oats • 5 small dates, pitted • ¼ cup walnuts • ½ teaspoon ground cinnamon Batter • 1 cup unsweetened plant-based milk • ½ cup pure maple syrup • ½ cup unsweetened apple sauce • 1 teaspoon apple cider vinegar • 1 teaspoon pure vanilla extract • 2 ¼ cups whole wheat pastry flour • 2 teaspoons baking powder • ½ teaspoon baking soda • ¼ teaspoon sea salt • 1 teaspoon cinnamon • ½ teaspoon cardamom • 1 cup finely chopped fresh rhubarb • 1 cup chopped fresh organic strawberries
METHOD 1. Preheat oven to 375°F. Line the cups of a muffin tin with silicone muffin molds (or use a nonstick muffin tin). 2. In a food processor, pulse the oats, dates, walnuts, and cinnamon until you have a crumbly texture. Do not over-process. Set this aside for the streusel topping. 3. In a small bowl, whisk together the milk, maple syrup, applesauce, vinegar, and vanilla. 4. In a large mixing bowl, mix the flour, baking powder, baking soda, salt, cinnamon, cardamom, rhubarb, and strawberries until well combined. Make sure the fruit is thoroughly coated with the flour mixture. Add the wet ingredients to the dry ingredients and mix until just combined. Do not over-mix. 5. Distribute the batter evenly into the muffin tin cups and top each with the streusel mixture. Bake for 20-25 minutes, until a toothpick inserted in the center of a muffin comes out clean. Cool for 10 minutes before serving.
Naked Food Magazine
55
NAKED STORY
St. Louis Veg Girl, caryn dugan Fro m mela no ma survivor to change-ma ker! In
2004
my
received
not so normal on my arm: a
yoga, acupuncture, even medi-
some pretty horrific news: he
raised mark, smaller than a
tation
had cancer. Although he had
pencil eraser, very dark in col-
frenetic
a great love of the field of
or. My gut told me something
nothing of that! Back to the
medicine and most of his
was amiss, but I, too, am not
food. The message of eat-
friends
he
a fan of doctors. Finally, I had
ing your greens was ringing
never wanted to see any of
it checked out and exactly 10
around in my head, so I began
them professionally (sometimes
weeks after losing dad, I also
to search things like: greens,
called “white coat syndrome”).
received a cancer diagnosis.
health, cancer prevention, veg-
However, well before we knew
Surgeons removed the mela-
etables, etc. Oddly enough a
it, symptoms started to creep
noma tumor and during the
theme began which touted a
in and he could no longer
weeks of recovery as I was
vegan diet
self-diagnose and treat.
forced to lie low to heal, I had
ing plant-based yet back then).
an opportunity to take a look
A WHAT?!
No, no, and no.
That year his doctor performed
at the world around me. I
Living
the
a PSA test and the reading was
realized I knew way too many
America, growing up on foods
at 17,000. We typically hear
people who were affected by
like Braunschweiger, Velveeta,
a range from 0-4, so yes, his
cancer, suffered with diabetes,
Spaghetti-O’s, pork steaks, etc.,
prostate cancer was full blown.
had heart blockage issues, or
a vegan diet had no place on
His medical professionals gave
were just generally sick with
my plate. Plus, I was healthier
him 5 years and he took 4 1/2
a cold or flu often. What was
now with my stacks of healthy
of those. On August 13, 2008
this? Why are we all so sick?
frozen meals lining the freezer.
brother, my mom, and me, we
I knew (so I thought) that it
I kept looking and I could
said goodbye to him.
wasn’t the food; heck, I ate
not find the research paper
more
diet
that I could hang my hat on
There’s more.
meals than anyone I knew! I
disproving the awesome power
As my dad was failing in health
only picked up the boxes that
of plants. Those who adopted
and then after his passing,
touted health claims and pro-
this way of eating were revers-
trying to figure out that “new
moted weight loss. So, I went
ing illnesses and living much
normal”, I noticed something
down another track and tried
healthier lives, time and time
were
dad
physicians,
and
my
nature
in
somewhat was
having
(no one was say-
middle
of
at 12:30 p.m. in the arms of my
56
Naked Food Magazine
“healthy”
frozen
Naked Food Magazine
57
Photo Credit: Jessica Ahlborn
NAKED STORY again. And, I was scared. So
She and I connected well and
there as well. Teaching the
incredibly scared and it was
after class she called me up and
power of nutrition to people
that fear that drove me. I
asked me if I’d like to be her
who were just as scared as I was
emptied my kitchen of all
assistant. I couldn’t say “yes”
the most humbling experience
animal products and got to
fast enough. For the next
of my life. I can remember com-
grocery shopping, filling my
couple of years, she taught and
ing home and just weeping,
cart with items from the pro-
I soaked up knowledge twice
hoping this would help them.
duce section. I then grabbed
a month in our evening classes.
Soon after that local televi-
some beans and finally over to
sion stations began calling and
the bakery where I tossed in a
In 2011 she moved out of town
they requested that I come in
loaf of brown bread with a lot
with her husband and Whole
and demonstrate
of specks of seeds and grains
Foods invited me to stay and
recipes on morning TV. This
in it (man, I missed my light
continue to teach my own
became a regular gig and St.
white fluffy bread!). I returned
classes. Never having taught
Louis was soon on track to
home and thought, “What in
anyone anything, I immediately
learn all about the benefits of a
the world am I supposed to do
declined. After some prompting
plant-based lifestyle.
with all of this?!” Hardly anything
again from my husband, I filled
had a label on it, so of course
out the paperwork to begin
This little entity has blossomed
I had no idea how to cut it or
running my own classes and
and I think it’s a true testa-
prepare it. I was great with
STLVegGirl,
This
ment to others wanting to take
those microwavable meals, but
hobby was turning the cor-
control of their health. I con-
this?
ner to business-status and if
tinue to learn to remain a good
people were going to pay to
steward
Back to the Internet.
learn, I had better have some-
I
Slowly, through searching “veg-
thing to teach.
Plantrician Project,
was
born.
an 101” recipes I began to cook
58
work
to
plant-based
my
community.
closely
with I
The
am
a
graduate of the Rouxbe School
a little, but I had no idea how
Having run across the Physicians
of Cooking Plant-based Pro-
to do anything beyond steam-
Committee
Responsible
fessional Course, and I have
ing, how to flavor build, and
Medicine website when I was
teamed with Forks Over Knives
really, everything just tasted
first researching the benefits of
to create the first-ever com-
like crap. My husband took it
a plant-based lifestyle, I looked
munity program that offers
upon himself to find a vegan
again to them for training. I
support as people transition to
cooking class and he enrolled
passed their rigorous admission
a plant-based lifestyle.
us both at our local Whole
process and earned my Food
This is a country on the mend.
Foods Market. Here, something
for Life certificate. Immediate-
clicked. The instructor made
ly upon my arrival home, our
Follow
beautifully delicious meals with
local Cancer Support Com-
@STLVegGirl or on her web-
minimal ingredients, effortlessly.
munity invited me in to teach
site at STLVegGirl.com
Naked Food Magazine
for
Car yn
on
DANCE
WITH THE
REAL
STARS #NAKEDFOOD
NAKED KITCHEN
Anti-cancer Cauliflower 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, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS • 1 medium size organic white onion, sliced or chopped • 6 cloves of garlic • 2+ cups filtered water, divided • 1 Roma or two medium organic tomatoes • 1 Tbsp. organic, non-GMO miso paste • 3 cups diced organic cauliflower • 1 cup broccoli rabe, sliced • 1 bay leaf • 1 tsp. turmeric • Pinch of oregano • Pinch ground pepper • 1 Tbsp. low-sodium tamari • Pinch paprika (optional) METHOD 1. In a large pan combine the onion and garlic. Simmer for about 10 minutes or until the onions are fragrant. Add water in increments of ½ cup as needed to avoid burning or sticking to the pan. 2. In a food processor or blender add 1 cup of water, the tomato, and miso paste. Blend until liquified and add to the pan and mix together. Simmer for another 5 minutes. 3. Add the diced cauliflower, broccoli, spices, and ½ cup of water (or 1 cup if the stew is dry). Cover and simmer for 10 minutes or until the veggies are a bit tender. Serve and enjoy with your favorite naked legume, whole grain, or salad.
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Naked Food Magazine
Like all members of the Brassica family, cauliflower and broccoli rabe contain glucosinolates, which studies have found to be particularly effective against stomach, lung, colon, breast, and prostate cancers. Add copious amounts of garlic and a bit of turmeric, both of which are also known for their cancer-fighting properties, and you have a delicious prescription for health.
Naked Food Magazine
61
NAKED FOOD
MIND
THE
FULLNESS OF
FOOD
BY Susan Lebel Young, MSED, MSC
food deeply first, with all his senses, to slow down while taking
bites,
to
see
what
insights might arise. I had a feeling he didn't eat out of a
can
with
any
kind
of
soulfulness and I wanted to find out. "Let's get to the source," I say to everyone. To him I added, "Bring some in. Let's see what's in it. Awareness is the first step to change2, so let's look at what you're consuming." He left saying, "I think it's all about the lemon, sugar, and the butter. You know about addictions to that stuff, right?"3 The next week he brought in a can of the frosting. A picture of a yummy-looking yellow
I see clients for awareness work, for stress reduction, for mindfulness. One man called me to help him with what he called "the butter cream thing�: He couldn't stop eating canned lemon frosting. 62
Naked Food Magazine
He kept gaining weight. He couldn't get himself to go to the gym "as fat as I am." Unusual for a man of 54, it was his secret. He had told no one. He suffered in silence. Yet we know he was not alone in this world of proliferating junk food.1 We didn't start with his reasons for this compulsion; the "why" would come later. I wanted to have him experience this fake
spread graced the outside. I said, "Let's track the source of this food, follow it back to the earth, the nourishment of the sun, the rain and soil, all of which help our food grow4. Let's see if we can see the elements in this." These were the ingredients: Sugar, Partially Hydrogenated Soybean and Cottonseed Oil, Water, Wheat Starch, High Maltose Corn Syrup, Contains 1% or
Less
of
Salt,
Distilled
Naked Food Magazine
63
NAKED FOOD Monoglycerides, Colored with
of his drive? Was it only food
Artificial Color, Yellows 5 & 6,
addiction?
Polysorbate 60, Sodium Stearoyl
source of his human tendency
Lactylate, Sodium Acid Pyro-
to work against what Taoists
phosphate, Natural and Artifi-
call the natural order of things?
cial Flavor, Citric Acid, Freshness
What were the sources of his
Preserved by Potassium Sorbate.
not being able to live in align-
Sugars, trans fats, and lots of
ment with Nature, with the
hard-to-pronounce compounds.
Tao? What were his obstacles?
What was the
No lemon. No food at all, nothing
grown
from
the
ground. No elements.
Eventually he got to the "why." Late night boredom after his divorce.
Loneliness. Fear of
He said, "Wow. The source is a
being alone. Anger at his ex-
chemistry lab.
wife. All Emotions that were
What am I eating?"
"no fun," he said, that he'd
"Do you want to taste some?"
rather not feel. This particular
"With my fingers as I usually
client started with his awak-
do?"
ening to the chemical factory
"How about we go really slowly.
he was consuming. Of course,
First look at it. Smell it. Touch
awareness of ingredient sources
it. Get intimate with what you
does not alone heal dis-ordered
ingest. See what your senses
eating. But returning again
have to say." He did. Then he
and again to Source is never a
said, "EW! It's so greasy. I don't
wrong first step.
even like it. Why do I eat this crap? What's wrong with me?"
Susan Lebel Young, MSED, MSC, is a health coach, and author of
"Nothing's wrong with you," I
Food Fix: Ancient Nourishment
told him. "Let's consider what
For Modern Hungers, www.heart-
might be addictive about this
nourishment.com
substance." In that a-ha moment, his work began. One answer seemed clear: eat leaves, roots, fruits, tubers. But before he could let go of the old, he had some serious "sourcing" to do. What was the source
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Naked Food Magazine
References: 1. Kessler, David. The End of Overeating: Taking Control of the Insatiable American Appetite. (2010) Rodale 2. Prochaska, J.O and Prochaska, J.M. Changing to Thrive. 2016 Hazeldon 3. Moss, Michael, Fat, Sugar, Salt. 2014. Putnam 4. Bhagavad Gita, 3:4. "From food come forth beings; from rain food is produced
Changing our Taste Buds By Michael Greger, MD How can we overcome our built-in hunger drives for salt, sugar, and fat? We now have scientific evidence to back up the claim that if you go a few weeks cutting down on junk food and animal products, your tastes start to change. We now think humans may actually taste fat, just like we taste sweet, sour, and salty. In addition, people on low-fat diets start liking low-fat foods more, and high-fat foods less. Our tongues may actually become more sensitive to fat. And the more sensitive our tongue becomes, the less butter, meat, dairy, and eggs we want to eat. Whereas a blunted taste for fat, if we pile too much of it in our face, is associated with eating more calories, more fat, more dairy, meat, and eggs, and being fatter ourselves. And, this change in sensation, this numbing of our fat sensation, can happen after just a few weeks. Put people on a low-salt diet, and over the weeks, they like the taste of salt-free soup more and more, and the taste of salty soup less and less. Your tastes physically change. If you let them salt their own soup to taste, they add less and less, the longer they are on the low-sodium diet. The soup starts to taste just as salty, even with only half the salt. A control group liked lots of salt in their soup, but for those who’d been on salt-restricted diets, regularly salted foods taste way too salty, and they actually preferred soup with less. In other words, the longer we eat healthier foods, the better they taste.
REAL FOOD. #NAKEDFOOD
Naked Food Magazine
65
NAKED KITCHEN
NAKED MANGO BERRY CHIA PUDDING Yield: 2 medium or 4 small servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS •
1 cup non-dairy milk
•
1-inch piece of vanilla bean or ¼ tsp. non-alcohol vanilla extract
•
2 medjool dates, pitted
•
3 Tbsp. chia seeds
•
1 organic mango with skin, pitted and diced
•
½ cup organic berries or grapes, halved
•
Organic fresh mint leaves
•
Organic edible spring flowers such as marigolds or violets (optional)
METHOD 1. In a food processor combine the non-dairy milk, vanilla extract, and dates. If using raw vanilla bean, only combine the dates and nondairy milk. 2. Transfer to a glass container and stir in the chia seeds. If using a piece of raw vanilla bean, split it open lengthwise and add it, whole, to the pudding. Combine and let sit, covered, for at least 30 minutes in the refrigerator. If desired, let it sit overnight. 3. After the pudding has set, remove the piece of vanilla bean (if using). Spoon the chia pudding into serving glasses or dishes. Top each dish with diced fruit, mint leaf, and spring flowers.
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Naked Food Magazine
Chia seeds contain more omega-3 fatty acids, ounce for ounce, than salmon! In this naked pudding, the chia seeds stirred in at the end absorb the non-dairy milk, resulting in a delightful pudding with a tapioca-like texture.
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