NAKED FOOD MAGAZINE | SPRING 2017

WHOLE FOOD • PLANT-BASED • VEGAN • ORGANIC • NON-GMO THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO DISEASE PREVENTION AND REVERSAL

•

NEW AUTHENTIC KIND & ENLIGHTENED DIET •

With

SPRING GUIDE:

GROWING

YOUR

OWN FOOD! HEART SURGERY: UNNECESSARY

RISK? THE PLASTIC GENOCIDE

AGAINST THE PLANET DISPLAY UNTIL JUNE 10, 2017

SPRING 2017 $6.95US $7.95CAN

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

NEW AUTHENTIC KIND ENLIGHTENED

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

Anniversary Issue

Famous Naked Pink Burger Naked Food Magazine Photo: L. Kandrashevich

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

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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

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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.

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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

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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.

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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

Twitter

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

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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.

The most ANTICIPATED cookbook of the year is finally here!

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