NAKED FOOD MAGAZINE | SPRING 2015

THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO PREVENTING AND REVERSING DISEASE

PLANT-BASED

SPRING RECIPES

DO YOU WANT TO BE

FAT FOR LIFE? EAT TO CURE

HEART

JASON MRAZ

DISEASE

PARKINSON’S & DIET SPRING 2015 $6.95US $7.95CAN

DISPLAY UNTIL JULY 6, 2015

EAT. THANK. LOVE.

The Link Between Eggs, Smoking, & Death Talking To Your Trainer About Nutrition Bone Broth & Magic Beans

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I EAT NAKED. PLANT-BASED | WHOLE | ORGANIC | REAL FOOD

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CONTENTS SPRING 2015

18

NAKED DIET

PROTECTING YOUR BONES

By PCRM

FEATURES 6

NAKED HEALING Eat To Cure Heart Disease

By Carl Turissini, MD, FACC

12

NAKED WISDOM Preserving Vision Through Diet

By Michael Greger, MD

26

NAKED TRUTH The Link Between Eggs, Smoking & Death

By Kathy Freston

30

NAKED FITNESS Talking To Your Trainer About Nutrition

By Ashley Flitter, AFPA

34

NAKED FOOD Parkinson's Disease & Diet

By John McDougall, MD

44

NAKED LIFESTYLE Do You Really Want To Be Fat For Life?

By Doug Lisle, MD, Alan Goldhamer, DC

52

NAKED INTERVIEW With Jason Mraz

60

NAKED COLUMN Bone Broth & Magic Beans

By David Katz, MD

FROM THE EDITOR

THE ART OF CREATION. We, as humans and visually oriented spirits, are inspired by beautiful design even when we are unaware that we are being inspired. Beautiful forms created by nature elicit a certain something, a deep breath, a fleeting moment of pleasure. It's a serenity that can and often does lead to a minute or two of contemplation and perhaps a burst of creativity. All that leads to the force that drives evolutionary endeavors: innovation.

NEW AMERICAN KIND & ENLIGHTENED DIET

Editor-in-Chief Copy Editors Public Relations Art Director Graphic Design & Branding Advisory Board

Here comes the sun now, and with it, a new and vast world of flavors, shapes, and colors, ready for us to enjoy. Plants give life, just as life has given us these nutrient rich delights. It is through the vibrant colors of nature, its elegant and magnificent shapes that we want to inspire every one of you.

Naked Food wants to help you discover and wonder together with the ones you love. Let's create together! Let's dive into a naked kitchen that sprouts nothing but life, health, and nutritious meals.

Let's transform every possible weakness into a powerful strength, and every possible nutritional misguidance into a shield of impenetrable knowledge.

Dig in, then. We hope this issue inspires you to create the next delicious and life-sprouting feast you were always meant to create.

Photography

REUSE REDUCE RECYCLE

MARGARITA RESTREPO JUDITH MAGER DENISE DESERIO LYNDALL shick LAUREN BUTTON MARK BUTTON MARGARITA RESTREPO BIG BRAND MACHINE T. COLIN CAMPBELL Ph.D. CALDWELL ESSELSTYN JR. M.D. JOHN ROBBINS John McDougall M.D. MICHAEL GREGER M.D. DAVID KATZ M.D. MICHAEL KLAPER M.D. Brian Clement Ph.D. ANNA MARIA CLEMENT PH.D. Fieldwork Photography Gennadiy Poznyakov Diana Vyshniakova Marcin Jucha Sergey Galushko Vision Si Photography Ivan Kmit Lukas Gojda Liudmyla Soloviova Monchai Tudsamale Margarita Restrepo Stock Photo 123RF

SOY INK

Questions and Feedback: Help@NakedFoodMagazine.com Or visit: www.NakedFoodMagazine.com | Facebook/Naked-Food-Magazine | Twitter @NakedFoodMag

Naked Food Magazine is published quarterly by Naked Republic, Inc. ISSN 2373-4035. The known office of publication is 9041 Sunrise Lakes Blvd, Fort Lauderdale, FL 33322. POSTMASTER: Send all address changes to Naked Food Magazine PO Box 550551, Fort Lauderdale, FL 33355. SUBSCRIPTIONS: Basic Rate: $24.95 per year (4 issues); Canada: $34.95 per year; all other international orders: $44.95 per year (U.S. funds only).

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

Margarita Restrepo Founder and Editor-in-Chief

The editorial content of Naked Food Magazine is prepared in accordance with the standards of journalistic accuracy. Readers are cautioned, however, not to use information from the magazine as a substitute for regular professional health care.

50

24 NAKED KITCHEN All recipes by The Naked Food Chefs, except for Chocomole Mousse by Jason Mraz.

11 16

Green Wraps With Naked Bean Cream

24

World's Best Potato Soup

29 32

Truly Plant-based Pancakes

42 50 59 64

Eggplant & Lentil Lasagna

Kale & Bulgur Croquettes

Protein Kale Chips

64

Three Ingredient Spring Rolls Chocomole Mousse Digestive Booster & Restorer

Out of almost 700 new magazines launched between October 2013 and September 2014, Naked Food Magazine has been chosen as one of the 30 hottest new magazine launches of 2014.

The 30 hottest magazine launches were announced at a breakfast event hosted

by Media Industry Newsletter (minonline.com) on December 5, 2014 in New York City. Congratulations to Naked Food and power to the plants!

OUR COVER Jason Mraz Spring 2015 Photography Sharon Cohen

Naked Food Magazine

7

NAKED HEALING As an Interventional Cardiolo-

could be overcome by medi-

gist, by the time patients are

cines and medical proce-

referred to me and I place a

dures.

stent in one of their greasy coronary plaques or, worse,

Over the last 10 years, I have

send them to bypass surgery,

seen a dramatic change in the

they are already manifesting

profile of my patients. They

an end stage coronary dis-

are younger, more obese,

ease process. When I started

and lacking many of the

practicing two decades ago

traditional cardiac risk factors

I did not see a significant

such as smoking or family

association between diet and

history. It is more and more

heart disease. I was trained

common for me to place

in high tech, cutting edge

metal stents in patients in

cardiology where diet seldom

their thirties and forties. The

was considered. Sure, we

vast majority of my patients

realized the American diet

present with elevated blood

was unhealthy; but whatever

sugar (either glucose intoler-

role diet played, we thought

ance or Type 2 diabetes).

eat to cure

heart disease

BY CARL TURISSINI, MD, FACC

8

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Naked Food Magazine

9

NAKED HEALING Two decades ago, the only patients I treated in

ies were not designed to capture prey, and our

this age group were either heavy smokers or

tools for hunting and fishing were primitive.

cocaine users. While we expounded the virtues

Even more recently and closer to home,

of lean meats and less fat, the dismal result has

Americans two hundred years ago seldom ate

been younger, fatter, and sicker patients. The

meat. In the early 1800s, meat was too expensive

American Heart Association predicts that heart

and too impractical for most Americans. Only

disease will cost our country 818 billion dollars

the rich ate meat on a regular basis, which is why

per year by 2030. To an observant cardiologist,

gout, caused by the breakdown of protein, was

the link between diet and coronary disease is

called the “rich man’s disease.� Most Americans

clear. My understanding of this relationship

would only eat meat on special occasions such as

between diet and heart disease led me to a

Easter and weddings.

career change I never expected: a plant-based Interventional Cardiologist.

However, by 1910 advances in farming and transportation increased consumption to a hun-

The statistics are alarming. In just 30 years,

dred pounds of meat per capita, and by 2007, to

Americans have packed on so much weight that

an astounding 220 pounds of meat per person.

now nearly two thirds of all Americans are over-

During the same 200 years, our per capita sugar

weight, and one third are obese. Diabetes has

consumption rose from fifteen pounds per year

increased fourfold since 1980. While most

to a hundred and sixty pounds per year. Since

diabetic patients tell me that their problem is

this change in diet occurred over the course of

genetic, it is actually impossible for this rapid

many generations, it went largely unnoticed;

increase to be genetic. There is no way the

and established dietary habits learned early in

human genome can mutate that fast to cause

life

this diabetic epidemic. Our diet and lifestyle

drinking milk is still a rather recent event

are the only plausible explanations. So what

in the human evolutionary time span. Milk

happened? I think the answer lies in understand-

is generally accepted as a healthy food source

ing how our diet has changed over the past

even though it is essentially liquid flesh and

several hundred years with the advent of

comprised of fat, protein, and cholesterol found

modern agriculture and more recently with

in meat. We are the only species to drink milk

food processing.

after weaning and the only species to drink the

were

never

questioned.

For

example,

milk from another species. The mere fact that Our closest relatives, the chimpanzees, are prob-

two thirds of all adults are lactose intolerant

ably the best living example of what our diet

shows a lack of evolution towards milk as a food

looked like before modern agriculture. Chim-

source.

panzees eat plants and fruit all day, but eat meat only about nine days per year.1 In the past one

More recently, processed food has become the

hundred thousand years, humans evolved with

norm. Processed food by design is laden with

a diet that was primarily the same, low-fat and

fat, sugar, and salt to increase market share. The

plant-based. We seldom ate meat. Our bod-

result is a near addiction to all three.

2

10

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We find it acceptable to continue to eat unhealthy

up to four hours, despite no changes in serum

cholesterol laden foods and, at the same time,

lipids.7 Since Americans eat fatty meals two to

take cholesterol medicines with potential side

three times a day, nitric oxide is being continually

effects to lower our cholesterol. Yet, despite all

suppressed. Over time, this can significantly

of

contribute to the development of atherosclerosis

these

advances

in

technology

and

pharmaceuticals, the incidence of heart disease--

or plaque buildup in the arteries.

as well as obesity, diabetes, hypertension, coronary disease, and cancer-- continues to rise. All

Plant-based diets improve intestinal bacteria,

of these can be both prevented and, in some

which studies show play a role in many diseas-

cases, reversed by adopting a whole food, low

es. The human gut is filled with bacteria that

fat, and plant-based diet.

are greatly influenced by diet and especially meat intake. L-carnitine is an amino acid found

Evidence of the benefits of a plant-based diet

abundantly in red meat. L-carnitine is metabolized

is observed even today in some cultures where

by intestinal bacteria into trimethylamine (TMA),

cardiovascular disease is virtually nonexistent.

which is converted to trimethylamine-N-oxide

The Tarahumara native Mexicans, Papua New

(TMAO) by the liver. It is well known that both

Guinea Highlanders, and residents of rural China

L-carnitine

and rural Africa are all very culturally diverse

deposition in arteries. A study in which vegans,

but they share two common characteristics: all

vegetarians, and meat eaters were all given a

lack heart disease, and all follow a plant-based

high carnitine meal found that meat eaters had

diet. 3

diets

a much higher level of TMAO after carnitine

dramatically reduce cholesterol and weight, the

ingestion than did vegetarians or vegans. This

marked benefits of a low fat, plant-based diet

helps explain why vegans and vegetarians

are much greater than these. The improvement

have lower heart disease incidents and why red

in nitric oxide may account for this remarkable

meat consumption is associated with more

reduction in risk. Nitric oxide is so important

cardiovascular disease than other meats or fish.8

Although

low

fat,

plant-based

and

TMAO

cause

cholesterol

that it was called the “Molecule of the year� by Science magazine in 1992.6

Nitric oxide is a

As a cardiologist, I tell my patients that there is

molecule produced by the endothelium, the

no need for heart disease to exist at all. Of the

lining of our blood vessels. Nitric oxide has many

many plant- based health benefits, the preven-

roles: it is a potent vasodilator, it regulates artery

tion and reversal of coronary disease probably

health, and more importantly protects against

has the most scientific support. Dr. Nathan

the development of coronary plaques. Nitric

Pritikin was one of the first to show that a low-

oxide is suppressed by diabetes, high cholesterol,

fat, primarily plant-based diet markedly reduced

and cigarette smoking. It can even become

cholesterol and obesity. In the 1980s, Dr. Dean

suppressed by just one fatty meal. Dr. Robert

Ornish showed that a vegetarian diet com-

Vogel showed that just one meal of sausage

bined with lifestyle changes such as exercise and

and hash brown potatoes compared to oatmeal

smoking cessation can actually slow regression

can markedly suppress nitric oxide function for

of coronary plaques.10 The Framingham study Naked Food Magazine

11

NAKED HEALING evidenced that persons with total cholesterol

in the subsequent 4.5 years.13

less than 150 mg/dl are virtually protected from coronary disease.9

A plant-based diet is as delicious as it is healthy.

It does take time for the body and taste

Caldwell Esselstyn Jr., M.D. demonstrated a plant-

buds to adjust to this way of eating, and it

based diet’s role in both prevention and reversal

can take up to a year for the sugar addic-

of coronary disease in his patients. His 12 year

tion to subside. However, with substantial

longitudinal study, evaluated 40 patients all of

education and support, we cannot only achieve

whom had coronary disease. Eighteen patients

a lifetime free of heart disease and diabetes,

(originally 24 but 6 were noncompliant) whom

but a better quality of life. When faced with the

collectively had 49 cardiac events (defined as

alternative of coronary stents, bypass surgery,

heart attacks, strokes, need for revasculariza-

and multiple medications, a low fat plant-based

tion, and death) in the 8 years prior to the study,

diet is the only appropriate course of action.

agreed to follow a low-fat, plant-based diet.

During the 12 years on the diet none experienced cardiac events. By comparison, the 20 patients still following the standard American diet had 45 cardiac events collectively in the 12 years follow-up. Of the patients on the plant-based diet, coronary angiograms showed that all the patients had arrested the progression of coronary disease and 73% actually showed reversal of the coronary disease.

11

These dramatic results are

far superior to any achieved with any other diet, statin drug, aspirin or Plavix, cardiac stents, or bypass surgery.

In contrast, the Lyon Diet Heart Study placed patients with known coronary disease on a Mediterranean diet consisting of olive oil, bread, fruit and vegetables, fish, and a moderate amount of dairy (mostly cheese) and wine. In just 4 years, 25% of the Mediterranean diet patients went on to have a cardiac event.12 In the Courage Trial, patients were treated with optimal medical therapy including intensive cholesterol medication, Aspirin or Plavix, diet, exercise, and blood sugar control. Even with these aggressive medical interventions, 23% had cardiac events

12

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Carl J. Turissini, M.D., FACC, is the Director of Interventional Cardiology at Hallmark Health System, Staff Physician, Department of Cardiology, Massachusetts General Hospital, and Clinical Associate at Harvard Medical School. Dr. Turrisini is board certified in Internal Medicine, Cardiology, and Interventional Cardiology. www.eat2cure.org This article is an excerpt from, "Rethink Food: 100+ Doctors Can't Be Wrong" by Amy-Lee Goodman and Shushana Castle. Available on Amazon, Kindle, and Barnes and Noble worldwide.

References: 1. DP Watts, KB Potts, JS Lwanga, and JC Mitani, “Diet of chimpanzees (Pan troglodytes schweinfurthii) at Ngogo, Kibale National Park, Uganda, 1. diet composition and diversity,” Am. J. Primatol 74, (2012):114–129. doi: 10.1002/ajp.21016 2. R Dunn, “Human Ancestors Were Nearly All Vegetarians,” Scientific American (July 2012). http://blogs. scientificamerican.com/guest-blog/2012/07/23/human-ancestors-were-nearly-all-vegetarians/ 3. MT Cerqueira, Am. J. Nutrition 32, (1979): 905-11.

4. ND Barnard, Cohen, J, Jenkins, D, Turner-McGrievy G, et. al., “A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74-wk clinical trial,” Am. J. Clin. Nutrition 89, no. 5 (2009): 1588S-1596S. doi: 10.3945/ajcn.2009.26736H 5. Caldwell Jr Esselstyn, personal communication, and personal experience 6. DE Koshland Jr, “The Molecule of the Year,” Science 258, no.5090 (Dec. 18th, 1992): 1861. DOI: 10.1126/science.1470903 7. RA Vogel, MC Corretti, GD Plotnick, “Effect of a single high-fat meal on endothelial function in healthy subjects,” American Journal of Cardiology 79, no.3 (1997):350–354. doi: 10.1016/S00029149(96)00760-6 8. RA Koeth, et. al., “Intestinal microbiota metabolism of L-carnitine, a nutrient in red meat, promotes atherosclerosis,” Nature Medicine 19, no. 5(2013): 576-585.

9. WP Castelli, JT Doyle, T Gordon, et al., “HDL cholesterol and other lipids in coronary heart disease: The Cooperative Lipoprotein Phenotyping Study,” Circulation 55 (1977): 767-772.

10. D Ornish, L Scherwitz, J Billings, Gould L, et al., “Intensive Lifestyle Changes for Reversal of Coronary Heart Disease,” JAMA 280, no. 23(1998): 2001-2007. doi:10.1001/jama.280.23.2001.

11. Esselstyn CB Jr, “Updating a 12-Year Experience with Arrest and Reversal Therapy for Coronary Heart Disease: An Overdue Requiem for Palliative Cardiology,” The Am J of Cardiology 84, (Aug. 1st, 1999):339-341 12. De Longeril, et. al. Circulation 99(1999): 117-85.

13. WE Boden, RA O’Rourke, KK Teo, PM Hartigan et al., “Optimal medical therapy with or without PCI for stable coronary disease,” New England Journal of Medicine 356, no. 15 (Apr 12th 2007): 1503-1516.

DOI: 10.1056/NEJMoa070829

NAKED KITCHEN

GREEN WRAPS with naked BEAN cream

Yield: 6 Servings. Recipe by the Naked Food Chefs.

INGREDIENTS For the wraps •

6 organic leaves of collard, chard or green lettuce, washed and deveined

•

1 organic red bell pepper, sliced thin

•

1 organic yellow pepper, sliced thin

•

1 organic zucchini, shredded

•

1 small handful organic chives

•

¼ cup lemon juice

•

½ cup cashews or almonds, chopped

For the vinaigrette •

1 cup cooked kidney beans

•

1 avocado

•

3 cloves garlic

•

1 tsp. organic, non-gmo, light miso paste

•

¼ cup water

METHOD In a food processor, combine all vinaigrette ingredients and blend until smooth.

Spread leaves on a flat surface and spread ¼ cup of vinaigrette along the center of the leaf.

Layer a quarter of peppers, chives, and zucchini on each wrap. Roll each wrap on itself and secure it with a toothpick if needed. Repeat process for all wraps. Serve and sprinkle a bit of lemon juice and top with chopped almonds or cashews.

Naked Food Magazine

13

NAKED WISDOM

PRESERVING

VISION THROUGH DIET

BY MICHAEL GREGER, MD

More than a million Americans are blind. The good news is that all four of the most common causes of vision loss may be prevented with a healthy plant-based diet—age-related macular degeneration, diabetes, glaucoma, and cataracts. Diabetes is not only a leading cause of blindness, but also of amputations and kidney failure. Thankfully diabetes can be prevented and even reversed.

14

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Naked Food Magazine

15

NAKED WISDOM Glaucoma is a deterioration of our optic nerve,

These phytonutrients not only protect, but

the nerve that connects our eyes to our brain,

also may improve our vision. Their peak light

and is second only to cataracts as the world’s

absorbance just so happens to be the wavelength

leading cause of blindness. Surprisingly, we still

of the color of our planet’s sky. According to a

don’t know what causes it, so there’s been a

recent study, by filtering out that blue haze, “in-

desperate search for environmental and dietary

dividuals with high macular pigment (lutein and

influences. The most protective dietary compo-

zeaxanthin phytonutrients from greens)” stand-

nent, decreasing the odds of glaucoma by 69%,

ing atop a mountain on a clear day “may be able

was found to be the consumption of at least

to distinguish distant mountain ridges up to 27

one serving of collard greens or kale per month,

miles further than individuals with little or no

just once a month or more. The silver and bronze

pigment.”

medals for most protective food went to weekly carrot and peach consumption, respectively.

Don’t eggs also have significant amounts of these critical eyesight-saving nutrients? That’s

We think it may be the lutein and zeaxanthin,

the egg industry scrambling the truth. I’d also

two yellow plant pigments in greens, that seem

encourage folks to stay away from lutein pills (and

to know right where to go. When we eat them,

beta-carotene supplements).

they hone right into our retinas and appear to protect against degenerative eye disease. This is

Finally, the leading cause of blindness and vision

not a unique phenomenon. Lycopene is the red

loss: cataracts. A study abroad of 27,670 people

pigment in tomatoes has been found to protect

with a wide range of diets which included so-

against prostate cancer.

Guess where it goes

called high meat-eaters, moderate meat-eaters,

when a man eats a tomato? Straight to the pros-

low meat-eaters, and fish-only eaters, versus

tate. Beta carotene in foods may prevent ovarian

those eating vegetarian and those eating vegan.

cancer and happens to build up in one’s ovaries.

The researchers went out of their way to choose health-conscious subjects to help factor out smoking, exercise, and other non-diet variables.

The “high” meat-consuming group averaged only 100 grams a day. That is like 1 serving, in one meal, a day. In the U.S., we average more than 300 grams a day, so their “high” is really quite low by American standards. Yet, even compared to health-conscious light meat-eaters, those cutting back on meat even further could drop their associated cataract risk 15%. Those cutting all meat other than fish had 21% lower risk. Those cutting all meat, the vegetarians, appeared to drop their risk 30% and those going a step

16

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further and eliminating eggs and dairy had 40%

and obesity. A stepwise drop in risk as one’s diet

less risk than the healthy one-serving-a-day

gets more and more centered around plants.

meat-eaters.

lar stepwise reductions of risk can be seen with

A founding member of the American College of Lifestyle Medicine, Michael Greger, MD, is a physician, author, and internationally recognized speaker on nutrition, food safety, and public health issues. Currently Dr. Greger serves as the Director of Public Health and Animal Agriculture at The Humane Society of the United States. For more

other diseases such as diabetes, hypertension,

information visit NutritionFacts.org.

The researchers concluded: “Overall, compared with meat-eaters who consumed 100g meat and meat products per day, fish eaters, vegetarians, and vegans had approximately 20%, 30%, and 40% lower risk of cataract, respectively.” Simi-

Naked Food Magazine

17

NAKED KITCHEN

18

Naked Food Magazine

KALE + BULGUR CROQUETTES Yield: 6 - 8 Croquettes. Recipe developed by the Naked Food Chefs.

INGREDIENTS

•

1 cup quick cooking bulgur

•

1 handful organic fresh purple kale, chopped small

•

1 Tbsp. organic, non-gmo light miso paste

•

1∕3 cup yellow bell pepper

•

3 cups water or low-sodium vegetable broth

•

½ cup nutritional yeast

METHOD

Bring 3 ½ cups water to boil.

Add bulgur

and boil for 3 minutes. Stir and remove from heat. Add purple kale, stir and cover; let stand for 5 minutes; drain excess water. Stir kale and bulgur well until kale is distributed through the bulgur.

Preheat oven to 300 degrees. Scoop 3 tablespoons of the bulgur-kale mix and create a 2-inch round patty. Sprinkle patties’ surface with nutritional yeast and lay in glass or silicone baking dish. Bake for 12 minutes or until lightly brown.

Naked Food Magazine

19

NAKED DIET

protecting your

bones

BY PCRM

The bone-thinning condition called osteoporosis can lead to small and not-so-small fractures.

Although many people think of calcium in the diet as good protection for their bones, this is not at all the whole story. In fact, in a 12-year Harvard study of 78,000 women, those who drank milk three times a day actually broke more bones than women who rarely drank milk.1 Similarly, a 1994 study of elderly men and

women

in

Sydney,

Australia

showed

that higher dairy product consumption was associated with increased fracture risk. Those with the highest dairy product consumption had approximately double the risk of hip fracture compared to those with the lowest consumption.2 To protect your bones you do need calcium in your diet, but you also need to keep calcium in your bones.

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21

NAKED DIET

How to Get Calcium into Your Bones

3. Get vitamin D from the sun, or supplements if you need them.

1. Get calcium from greens, beans,

Vitamin D controls your body's

or fortified foods.

use of calcium. About 15 minutes

The most healthful calcium

of sunlight on your skin each

sources are green leafy vegetables and legumes, or "greens and beans" for short. Broccoli, Brussels sprouts, collards, kale, mustard greens, Swiss chard, and other greens are loaded with highly absorbable calcium and a host of other healthful nutrients.

The

spinach,

which

exception

is

contains

a

large amount of calcium but tends to hold onto it very

“...Calcium in bones tends to dissolve into the bloodstream, then pass through the kidneys into the urine.

Sodium (salt) in the foods you eat can greatly increase calcium loss through the kidneys.�

vitamin D you need. If you get little or no sun exposure, you can get vitamin D from any multiple vitamin. The Recommended Dietary Allowance is 600 IU (5 micrograms) per day.

Vitamin D is often added to milk, but the amount added is not always well controlled.

How to Keep It There It's not enough to get calcium

tenaciously, so that you will milligrams or more of calcium

into your bones. What is really

per cup in a highly absorbable

critical is keeping it there. Here

Beans are humble foods, and

form. Dairy products do contain

is how:

you might not know that they

calcium, but it is accompanied

1. Reduce calcium losses by avoiding

are loaded with calcium. There

by

excess salt.

is more than 100 milligrams

sugar, animal growth factors,

Calcium in bones tends to

of calcium in a plate of baked

occasional drugs and contami-

dissolve into the bloodstream,

beans. If you prefer chickpeas,

nants, and a substantial amount

then pass through the kidneys

tofu, or other bean or bean

of fat and cholesterol in all but

into the urine. Sodium (salt) in

products, you will find plenty

the defatted versions.

the foods you eat can greatly

absorb less of it.

animal

proteins,

lactose

increase calcium loss through

of calcium there, as well. These foods also contain magnesium,

2. Exercise, so calcium has somewhere

the kidneys. 3 If you reduce your

which your body uses along

to go.

sodium intake to one to two

with calcium to build bones.

Exercise is important for many

grams per day, you will hold

reasons,

keeping

onto calcium better. To do that,

If you are looking for a very

bones strong. Active people

avoid salty snack foods and

concentrated calcium source,

tend to keep calcium in their

canned goods with added so-

calcium-fortified

bones, while sedentary people

dium, and keep salt use low

lose calcium.

on the stove and at the table.

apple

22

day normally produces all the

juices

orange contain

Naked Food Magazine

or 300

including

2. Get your protein from plants, not

study of identical twins showed

calcium through the kidneys.

animal products.

that, if one twin had been a

By controlling these basic fac-

Animal protein—fish, poultry,

long-term smoker and the other

tors, you can have an enormous

red meat, eggs, and dairy prod-

had not, the smoker had more

influence on whether calcium

ucts—tends to leach calcium

than a 40 percent higher risk of

stays in your bones or drains out

from the bones and encourages

a fracture.

of your body.

5

its passage into the urine. Plant protein—in beans, grains, and

American

vegetables—does not appear

for calcium intake are high,

Hormone Supplements Have Serious Risks

to have this effect.4

partly because the meat, salt,

Some

tobacco, and physical inactivity

estrogen

3. Don't smoke.

of American life leads to over-

women after menopause as a

Smokers lose calcium, too. A

ly rapid and unnatural loss of

way

recommendations

doctors

to

recommend

supplements slow

for

osteoporosis,

Naked Food Magazine

23

NAKED DIET although the effect is not very

calcium losses is a much safer

of testosterone can encourage

great over the long run, and

strategy.

osteoporosis. About 40 percent

they are rarely able to stop or reverse bone loss.

Many

women

find

of men over 70 years of age

Reversing Osteoporosis

have decreased levels of testos-

If you already have osteopo-

terone.

these

rosis, you will want to speak

hormones distasteful because

with your doctor about exer-

In many of the remaining cases,

the most commonly prescribed

cises and perhaps even medi-

the causes are excessive calcium

brand, Premarin, is made from

cations that can reverse it.

losses and inadequate vitamin

pregnant mares' urine, as its

D. The first part of the solution

name suggests. What has many

Osteoporosis in Men

is to avoid animal protein,

physicians worried is the fact

Osteoporosis is less common

excess salt and caffeine, and

that estrogens increase the

in men than in women, and its

tobacco, and to stay physi-

risk of breast cancer. The Har-

causes are somewhat differ-

cally active in order to reduce

vard Nurses' Health Study found

ent. In about half the cases, a

calcium losses.

that women taking estrogens

specific cause can be identified

have 30 to 80 percent more

and addressed:8

Second, take vitamin D supple-

breast cancer, compared to other women.6

ments as prescribed by your Steroid medications, such as

physician. The usual amount is

prednisone,

common

600 IU (5 micrograms) per day,

Moreover, Premarin may ag-

cause of bone loss and fractures.

but it may be doubled if you

gravate heart problems. In a

If you are receiving steroids,

get no sun exposure at all. If

study of 2,763 postmenopausal

you will want to work with your

you have trouble absorbing

women with coronary disease

doctor to minimize the dose

calcium

followed for an average of

and to explore other treat-

stomach acid, your doctor can

four years, there were as many

ments.

recommend hydrochloric acid

are

a

to

reduced

supplements.

heart attacks and related deaths in women treated with the

Alcohol can weaken your bones,

combined regimen of estrogens

apparently by reducing the

and a progesterone derivative,

body's ability to make new

The Physicians Committee for

as with placebo, but the coro-

bone to replace normal loss-

Responsible Medicine (PCRM) is

nary problems occurred sooner

es. The effect is probably only

a non-profit organization, which

in women taking hormones.

significant if you have more

promotes a vegan diet, preventive

Hormone-treated women were

than two drinks per day of spir-

medicine, alternatives to animal

also more likely to develop

its, beer, or wine.25

research, and encourages higher standards of ethics and effective-

dangerous blood clots and gallbladder disease.7 Controlling

24

due

Naked Food Magazine

A lower than normal amount

ness in research. www.pcrm.org.

Calcium and Magnesium in plant foods (miligrams) Food Source

Calcium

Magnesium

Collards (1 cup, boiled)

268

40

Orange Juice, Calcium-fortified (1 cup)

349

27

Oatmeal, fortified instant (1 packet)

98

36

Figs, dried (10 medium)

136

57

Tofu, calcium-set (1/2 cup)

861

73

Spinach (1 cup, boiled)

245

157

Soy Beans (1 cup, boiled)

261

108

White beans (1 cup, boiled)

161

114

Mustard greens (1 cup, boiled)

165

18

Navy beans (1 cup, boiled)

128

96

Great northern beans (1 cup, boiled)

120

88

Black turtle beans (1 cup, boiled)

102

91

Swiss Chard (1 cup, boiled)

102

152

Broccoli (1 cup, boiled)

62

33

Kale (1 cup, boiled)

94

23

Butternut squash (1 cup, boiled)

84

60

Pinto beans (1 cup, boiled)

79

86

Chickpeas (1 cup, boiled)

109

61

Sweet potato (1 cup, boiled)

76

54

Green beans (1 cup, boiled)

55

22

Barley (1 cup, boiled)

61

245

Brussels sprouts (8 sprouts)

60

34

Navel orange (1 medium)

60

15

Raisins (2/3 cup)

54

35

Source: U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 26.

References 1. U.S. Department of Health and Human Services. Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville, MD: U.S. Department of Health and Human Services, Office of the Surgeon General; 2004.

2. Feskanich D, Willett WC, Colditz GA. Calcium, vitamin D, milk consumption, and hip fractures: a prospective study among postmenopausal women. Am J Clin Nutr.

2003;77:504-511.

3. Committee to Review Dietary Reference Intakes for Vitamin D and Calcium, Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.

4. Holick MF, Garabedian M: Vitamin D: photobiology, metabolism, mechanism of action, and clinical applications.

In Primer on the metabolic bone diseases and disorders of mineral metabolism. 6th edition. Edited by Favus MJ. Washington, DC: American Society for Bone and Mineral Research; 2006::129-137.

5. Bischoff-Ferrari HA, Willett WC, Wong JB, Giovannucci E, Dietrich T, Dawson- Hughes B. Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials. JAMA. 2005;293:2257-2264.

6. Nordin BEC, Need AG, Morris HA, Horowitz M. The nature and significance of the relationship between urinary sodium and urinary calcium in women. J Nutr.

1993;123:1615-1622.

7. Teucher B, Dainty JR, Spinks CA, et al. Sodium and bone health: impact of moderately high and low salt intakes on calcium metabolism in postmenopausal women. J Bone Miner Res. 2008;23:1477-1485.

8. Remer T, Manz F. Estimation of the renal net acid excretion by adults consuming diets containing variable amounts of protein. Am J Clin Nutr. 1994;59:1356-1361.

9. Prince R, Devine A, Dick I, et al. The effects of calcium supplementation (milk powder or tablets) and exercise on bone mineral density in postmenopausal women. J Bone Miner Res. 1995;10:1068-1075.

10. Lunt M, Masaryk P, Scheidt-Nave C, et al. The Effects of Lifestyle, Dietary Dairy Intake and Diabetes on Bone Density and Vertebral Deformity Prevalence: The EVOS Study.

Osteoporos Int. 2001;12:688-698.

11. Lloyd T, Beck TJ, Lin HM, et al. Modifiable determinants of bone status in young women. Bone. 2002;30:416–421.

12. Going S, Lohman T, Houtkooper L, et al. Effects of exercise on bone mineral density in calcium-replete postmenopausal women with and without hormone replacement therapy. Osteoporos Int. 2003;14:637-643.

13. Borer KT. Physical activity in the prevention and amelioration of osteoporosis in women: interaction of mechanical, hormonal and dietary factors. Sports Med. 2005;35:779-830.

14. Baron JA, Comi RJ, Cryns V, Brinck-Johnsen T, Mercer NG. The effect of cigarette smoking on adrenal cortical hormones. J Pharmacol Exp Ther. 1995;272:151-155.

15. Krall EA, Dawson-Hughes B. Smoking increases bone loss and decreases intestinal calcium absorption. J Bone Miner Res. 1999;14:215-220.

16. Hopper JL, Seeman E. The bone density of female twins discordant for tobacco use. N Engl J Med. 1994;330:387392.

17. Bolland MJ, Avenell A, Baron JA, et al. Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ. 2010;341:c3691.

18. Li K, Kaaks R, Linseisen J, Rohrmann S. Associations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg). Hear t.

2012;98:920-925.

19. US Preventive Task Force. Vitamin D and Calcium Supplementation to Prevent Fractures in Adults: US Preventive Services Task Force Recommendation Statement. Ann Intern Med. 2013;158:1-36.

20. Colditz GA, Stampfer MJ, Willett WC, et al. Type of postmenopausal hormone use and risk of breast cancer: 12-year follow-up from the Nurses’ Health Study. Cancer Cause Control. 1992;3:433-439.

21. Hulley S, Grady D, Bush T, et al. Randomized trial of estrogen plus progestin for secondary prevention of coronary heart disease in postmenopausal women. JAMA. 1998;280:605-613.

22. Lee JR. Osteoporosis reversal: the role of progesterone. Int Clin Nutr Rev. 1990;10:384-391.

23. Delaney MF. Strategies for the prevention and treatment of osteoporosis during early postmenopause. Am J Obstet Gynecol. 2005;194:S12-S23.

24. Peris P, Guanabens N, Monegal A, et al. Aetiology and presenting symptoms in male osteoporosis. Br J Rheumatol. 1995;34:936-941.

25. Kanis JA, Johansson H, Johnell O, et al. Alcohol intake as a risk factor for fracture. Osteoporosis Int. 2005;16:737742.

Naked Food Magazine

25

NAKED KITCHEN

WORLD'S BEST potato soup Yield: 8 Servings. Recipe developed by the Naked Food Chefs.

INGREDIENTS • 3 Lb. organic red potatoes, peeled and sliced • 2 organic, non-gmo, yellow corn ears • 2 scallions • 1 Tbsp. organic white onion, chopped • 3 garlic cloves, chopped • 1 cup organic carrots, finely chopped • 4 cups, low sodium, organic vegetable broth • 4 cups water • 1 sprig cilantro • Capers to taste • ½ cup dehydrated or fresh Gallant Soldier herbs, optional METHOD In a large pot, place water, vegetable broth, onion, carrot and cilantro to boil.

Slice corn ears onto 4 pieces each. Add corn and sliced potatoes. Let soup simmer covered on medium heat for 90 minutes until soup thickens, stirring frequently.

Add Gallant Soldier and simmer for another 10 minutes in low heat. Top soup with capers, and serve with avocado or salad.

Chef’s Note: The soup should be thick but add extra water, if too thick. If soup is not thick enough, take a few potatoes from the pot, mash them with a fork and return to the pot.

26

Naked Food Magazine

Naked Food Magazine

27

NAKED TRUTH

THE LINK BETWEEN

EGGS SMOKING & DEATH

BY KATHY FRESTON

28

Naked Food Magazine

In 2012, the Harvard Nurses’ Health Study report-

muddy

the

waters

on

the

issue.

Studies

ed that the daily consumption of the amount of

measuring the effects of egg consumption on

cholesterol found in a single egg appeared to

fasting cholesterol levels just reflect what’s

cut a woman’s life short as much as smoking

happening to our arteries for the last few hours

25,000 cigarettes. As if that weren’t enough

of the night, not after we’ve eaten breakfast.

to scare us away from eating eggs, a study published in the journal Atherosclerosis, found

When the effects of dietary cholesterol are

that just 3 eggs or more a week was associated

measured in a non-fasting state—how we spend

with a significant increase in artery-clogging

most our lives—researchers have found the kind

plaque buildup, a strong predictor of stroke,

of increases in cholesterol, inflammation, and

heart attack, and death. Those who ate the

arterial dysfunction that one would expect

most eggs had as much as two-thirds more risk

given the evidence linking egg consumption

than those who smoked the most (the equivalent

and cardiovascular mortality.

of a pack-a-day habit for 40 years or more).

One egg may have more cholesterol than a This is not the first time the egg industry

Hardee’s Monster Thickburger, which contains

has had its huevos handed to them, but this

two-thirds of a pound of beef, three slices of

time it’s very serious business. This latest study

cheese, and four strips of bacon.

was

heavy

again, because it’s shocking, and I don’t want you

hitters: David Spence, the Director of the Stroke

to miss it. The fact is, a single egg may exceed

Prevention & Atherosclerosis Research Centre;

the recommended daily limit for cholesterol.

performed

by

three

academic

Read that

David Jenkins, the guy who invented the glycemic index; and Jean Davignon, the Direc-

Eat one egg, (which, by the way, only has about

tor of the Hyperlipidemia and Atherosclerosis

6 grams of protein), and we could just eat celery

Research Group at the Institute for Clinical

the whole rest of the day and potentially still

Research in Montreal.

be over the limit. previously

This is why Dr. Spence, the lead investigator

published in a journal of cardiology, they

on the new study, says that egg yolks “shouldn’t

pointed out a fundamental flaw tainting many

be regarded as an item that’s suitable for human

of the studies the egg industry has funded to

diets.” The egg industry countered that the

In

a

devastating

review

they

Naked Food Magazine

29

NAKED TRUTH safety limit for cholesterol intake that may not

Dr. Spence compares egg industry tactics to

even allow a single egg is only for people at risk

those of Big Tobacco. “Who are you going to

for heart disease. Dr. Spence’s reply was simple:

believe?” Dr. Spence asked an interviewer.

most everyone is at risk of vascular disease—it’s

“Somebody who sells eggs or three leading

the #1 killer of men and women. The only people

experts on cardiovascular prevention, cholesterol,

who should eat eggs regularly, Dr. Spence

and nutrition?”

asserted, “Are those with a terminal illness.”

To be fair, eggs are not the most concentrated This landmark review did not go “over easy”

source of dietary cholesterol. According to the

with the egg industry. As revealed in a series of

official USDA nutrient database, eggs come in

internal American Egg Board memos retrieved

second. Brains are #1. The top 15 sources of

through the Freedom of Information Act, the

cholesterol

American Board members debated the “wisdom

simmered cow brains, raw cow brains, cooked

of making industry responses when the pub-

pig brains, lamb brains, raw pig brains, fried

lic knows there is a vested interest….” So Mitch

veal brains, and only then eggs at #8, dried

Kanter, the Executive Director of the American

egg yolks. Then more brains, eggs (whole dried),

Egg Board’s “Egg Nutrition Center,” proposed they

brains, brains, eggs (dried), brains, and eggs

contact “Some of our ‘friends’ in the science

(raw yolks). Avoiding cholesterol is a no brainer

community” to have an “objective, external

(sorry, had to!). The only population that

source author the response.”

appears at higher risk than egg-eaters? Zombies.

“If you do so,”

are

braised

veal

brains,

then

Mitch wrote to one of their “friends” at Yale, “we’ll certainly compensate you….” The promi-

In their landmark review, Drs. Spence, Jenkins,

nent Yale physician refused to “participate in an

and Davignon concluded that waiting until

overtly antagonistic letter” given his friendship

our first stroke, heart attack, or diabetes

with one of the co-authors of the review.

diagnosis to avoid eggs may not be prudent.

They conclude, “Stopping egg consumption after a heart attack or stroke would be like quitting smoking after a diagnosis of lung cancer, a necessary action, but late.”

Kathy Freston is a bestselling author with a focus on healthy eating and conscious living. She is the New York Times bestselling author of The Lean, Veganist, and Quantum Wellness. A media favorite, Kathy has appeared frequently on national television, including Ellen, The Dr.Oz Show, Charlie Rose, Good Morning America, The Talk, The Martha Stewart Show, Extra and Oprah.

30

Naked Food Magazine

NAKED KITCHEN

TRULY PLANT-BASED PANCAKES Yield: 4 Pancakes. Recipe developed by the Naked Food Chefs.

INGREDIENTS •

1 cup non-dairy milk (oat, rice, spelt)

•

1 cup spelt flour

•

1∕8 tsp. Ceylon cinnamon powder

•

1 Tbsp. poppy seeds

•

1 pinch aluminum-free baking powder

METHOD Mix all ingredients until smooth. Pour about ½ cup of mix on a non-stick or porcelain pan. On medium heat, cook pancake for about 4 minutes or until surface makes holes. Flip over pancake and cook for another minute or two. Serve with your favorite fruit, fresh mint, and 1 teaspoon of pure 100% maple syrup if desired.

Naked Food Magazine

31

NAKED FITNESS If you’re a plant-based athlete, chances are you’ve been wanting to address your diet with your coach or trainer, or perhaps you’ve been avoiding the conversation altogether. With plans like the Paleo diet continuing to gain steam among professional and amateur athletes alike, explaining that you fuel your workouts on plants can be a slightly awkward encounter.

Not all coaches or trainers will be open to a plant-based diet; however, going into the conversation prepared and ready to answer any questions yours may have is key to getting the guidance you need. I used the following strategies when I talked with my coach, and he was receptive and supportive of my plant-based diet. Here are five easy tips you can use to make sure “the talk” goes just as smoothly between you and your coach or trainer: 1. Track what you eat for at least 3 days.

When you go into your session with your coach to discuss nutrition, you want to make sure you know what you’re already eating. Many people who are not plant-based do not have an understanding of what we do and do not eat, so providing your coach with a log of foods that are already in your diet can be a great help to him as he learns what you are doing. The log will help him

32

Naked Food Magazine

talking to your trainer

about nutrition

BY ASHLEY FLITTER, AFPA

offer appropriate suggestions for what he feels would benefit you most going forward. This helps avoid confusion and frustration for you and your coach.

2. Know your stuff when it comes to plant-based protein.

Inevitably, you’ll be asked about where you get your protein.

While this question is tired, you should still have a thorough and knowledgeable response to it. By showing your coach that you know where your protein comes from and are confident that your plant-based diet is providing plenty, she’ll be less likely to claim that you “need meat,” or supplements, to make gains.

3. Give yourself plenty of time to talk.

This may seem obvious, but make sure you have plenty of time for this conversation. Don’t casually bring it up right before or after a session or while he’s busy with other classes or clients. He won’t have time to get a full understanding of your dietary needs and how they match your athletic goals.

Schedule at least 30 minutes

when you can have each others’ undivided attention. When you make the appointment, ask if you can drop off some information about your diet ahead of time. He may be better prepared with questions for your meeting if he’s had a chance to read a little about athletics and plant-based eating beforehand. Offer to share more information as you get it, and ask him to pass material along to other coaches who might be interested.

4. Be open to feedback.

One reason you are talking to your coach about diet and nutrition is because you want his advice or feedback, so when he gives it, be open to hearing it. If he has questions or concerns about some of the things you eat, or more likely don’t eat, or seems skeptical that you can achieve your goals without meat, dairy or supplementation, simply hear him out. If he wants to tweak your diet (in a plant-based way), be willing to try those changes to see how they impact your performance and physique.

5. Don’t be judge and jury.

My coach is about as Paleo with his diet as it gets, as are many of the other athletes at my gym, but I don’t say anything negative or condescending about their food choices. If they ask questions about plant-based eating, then by all means offer your opinions and advice. Otherwise, it’s best if you lead by example and show that you are achieving your fitness goals on a plantbased diet. Rather than rattling off facts about why plant-based is better, let your results do the talking. Avoid creating a judgmental environment, and you will be much more likely to gain the respect of those who might otherwise judge you. Keep things positive and open when talking about your dietary lifestyle, no matter who you’re talking with. Who knows? They may become interested and begin to explore news ways of eating.

Ashley N. Flitter is a certified nutrition consultant (AFPA) and is a CrossFit athlete. For more information visit TheUnintentionalVegan.com Naked Food Magazine

33

NAKED KITCHEN

34

Naked Food Magazine

PROTEIN KALE CHIPS Recipe developed by the Naked Food Chefs.

INGREDIENTS • 5 cups handful organic kale, chopped into bite-size leaves • 1 Tbsp. nutritional yeast • 1 Tbsp. Tahini • 1 tsp. organic, non-gmo, light miso paste • 1 cup cooked chickpeas • 2 Tbsp. lemon juice METHOD In a food processor, combine all ingredients, except for kale, with 5 tablespoons of water and blend until smooth. Pour into a bowl and mix with kale leaves thoroughly.

Place in a dehydrator at 120 degrees for 8 hours flipping kale chips half way. If using an oven, bake chips at a 150 degrees for about 1 hour making sure kale chips don’t burn. Chips can be refrigerated for a few days in an airtight container.

Naked Food Magazine

35

NAKED FOOD

PARKINSON'S

DISEASE

& DIET

BY JOHN MCDOUGALL, MD

People severely afflicted with PD characteristically have a tremor seen in their hands and head at rest: stiffness, weakness, slow movements, and postural instability. They take small steps when walking and have speech and swallowing disturbances. With time, disease progression often results in loss of mental function (dementia).

PD results from damage to an area of the brain called the substantia nigra (named because of its dark color). The substantia nigra produces large amounts of the neurotransmitter dopamine.

Dopamine deficiency is the hallmark feature in PD. Insufficient production of this neurotransmitter substance negatively affects the nerves and muscles controlling movement and coordination, resulting in the major symptoms characteristic of PD. Famous people alive today with this disabling condition include actor Michael J. Fox and prize-fighter Mohammad Ali. Mr. Fox’s condition

James Parkinson originally described a condition of “shaking palsy” in 1817, which subsequently became known as Parkinson’s disease (PD). This condition has become the second most common neurodegenerative disease (after Alzheimer's disease), affecting approximately 1% of the population of the U.S. over 65 years of age.

36

Naked Food Magazine

began at age 29 and has lasted for 19 years. He is an exception since most patients do not show signs of PD until after the age of 50. Mr. Fox has raised $214 million for his foundation for PD. Even though he has been reported to have an interest in vegetarian diets, his foundation has focused on stem cell research, which has been, and will likely continue to be, a dead-end path. In my opinion, as with most other chronic diseases, his focus should be on the highly likely dietary causes of PD. Correcting the cause will at the very least lead to avenues for prevention.

The Western Diet & Parkinson’s Disease The strongest contact we have with our environment is our food. Therefore, observing variations

in

incidence

of

diseases

across

populations should immediately lead research-

Naked Food Magazine

37

NAKED FOOD ers to focus their attention on the foods people

cerebrospinal fluid and attack the brain’s cells.

eat. The incidence of PD is relatively high

Dairy proteins are notorious for causing this

throughout Europe and North America.

In

kind of reaction, known as molecular mimicry.

contrast, rural Africans, Chinese, and Japanese,

In susceptible people, cow’s milk protein may

whose diets tend to be vegan or quasi-vegan,

enter the bloodstream from the intestine.5,6 The

have substantially lower rates.1 The observation

body recognizes this as a foreign protein, like a

that incidence of PD is similar in African-

virus or bacteria, and makes antibodies against

Americans and in Caucasians, all of whom

it. Unfortunately, these antibodies are not

eat the Western diet, further indicates that

specific only to the cow’s milk protein. They find

environmental factors, not race, or genetics, are

similar proteins in the nervous system.

1

responsible for PD.

2

2. Vascular Disease Specific foods have been targeted. For example,

The compromise of the blood supply to the brain

the consumption of milk in midlife was found

caused by vascular closures leads to the death

to be associated with subsequent develop-

of brain tissues. The mechanisms are the same

ment of PD. 3 Men who consume more than two

as those that lead to heart attacks and com-

glasses of milk daily have twice the incidence

mon strokes. One proposed link between PD and

of PD as men who do not drink cow’s milk. The

atherosclerosis is iron, a nutrient associated with

American Cancer Society's Cancer Prevention

meat consumption.7

Study II Nutrition Cohort

study

has

found

almost twice the incidence of PD in the highest consumers of milk.4

Most pesticides work by interfering with the

Possible Mechanisms for Diet-induced Brain Damage

damage in people exposed to pesticides and

After accepting the possibility that PD is due,

ity to the brain are seen in people who work with

nervous system of insects, so findings of brain other environmental chemicals should be no

at least in part, to what we eat, then the next logical question is, how is this damage mediated? There are three common ways our diet could kill the dopamine-producing cells of the substantia nigra:

of

toxic chemicals. For example, sheep farmers who were exposed to organophosphate pesticides (in the course of dipping sheep to rid them of infestations)

performed

significantly

worse

sustained attention and speed of information

One probable mechanism begins with the destruction

surprise.8-10 Convincing examples of this toxic-

than non-exposed farmers in tests to assess

1. Autoimmune Reactions the

blood-brain

barrier

by

dietary components, especially the fats. Once this barrier becomes ineffective (permeable), then immune cells (antibodies) produced outside of the nervous system can enter the

38

3. Environmental Chemicals

Naked Food Magazine

processing.11 Studies show that exposure to pesticides and insecticides

causes

Parkinson's

disease

in

humans by damaging the brain’s cells of genetically susceptible people.12-15 An insecti-

cide, dieldrin, is among the most likely culprits.16 Patients with PD have a reduced capacity for detoxification

of

these

toxic

compounds.

Enzyme systems that metabolize these braindamaging chemicals are a result of genetic traits. The concentrations of dieldrin compounds

“...Estimates are that 89% to 99% of the chemical intake into our body is from our food, and most of this is from foods high on the food chain: meat, poultry, eggs, fish, and dairy products.�

in the substantia nigra were significantly higher in PD tissues.14

Pesticides Bio-accumulate in Animals The highest levels of pesticides are found in foods high on the food chain—meaning animalderived foods. Estimates are that 89% to 99% of the chemical intake into our body is from our food, and most of this is from foods high on the food chain: meat, poultry, eggs, fish, and dairy products.18,19 Fish and other marine life are especially important sources of brain-damaging chemicals like polychlorinated biphenyls (PCBs)

as an adult in the form of birth defects for your children, cancer, and brain damage. Fortunately, eating a clean diet prevents exposure and helps these chemicals to leave the body.

and methylmercury (MeHg).20

A Plant-based Diet Helps People with Parkinson's Disease

The scenario looks like this: Low concentra-

Prevention of further progression of this form

tions of environmental chemicals are present in

of neurologic deterioration would be expected

sea vegetables and in seawater. Fish consume

from removal of the dietary causes.21 However,

these poisons and concentrate them in their own

once the brain tissue is lost, it should not be ex-

body fat. Then cows are fed fishmeal, and

pected to regenerate. Prevention is key.

concentrate these noxious wastes even more into their fat; then chickens are fed dead cow

Dopamine production in the brain is reduced

remnants

packed

by poor food choices and enhanced when the

further into their flesh. As a result, people get

diet is high in carbohydrates (starches) and low

the strongest toxic doses, as they are at the top

in

end of the food chain.

dopamine production in the brain by allowing

and

the

toxins

become

animal

proteins.

Carbohydrate

increases

easier passage of the dopamine precursor Even worse are the consequences for children.

tyrosine, through the blood-brain barrier into

The greatest concentrations of tissue-damaging

the fluids surrounding the nervous system (the

contaminates are delivered to babies nursing-

cerebrospinal fluids).22,23 Meats, poultry, eggs,

from pollutant-overloaded mothers. Understand

and dairy foods are high in heavy neutral amino

that this accumulation is lifelong; and therefore,

acids that block the entry of tyrosine into

what you do as a child may come to haunt you

the brain.

Naked Food Magazine

39

NAKED FOOD One case report has suggested a diet low in

still lasts today. L-dopa readily crosses the

animal-derived foods is beneficial for people

blood-brain barrier and then is converted into

who have already developed PD.

A 75-year-

dopamine once it enters the nervous system.

old man with PD for eight years changed to a

The medication is so specific that a “levodopa

quasi-vegan diet for two years. During this time

challenge test” can confirm a diagnosis of

his PD did not appear to have advanced, his

Parkinson's disease. If a patient's symptoms

dosage of PD medications (levadopa) did not

improve, then they are likely to have Parkinson's,

increase, and his quality of life was reported to

ruling out other neurological diseases.

24

have improved—an atypical course for this disease.

L-dopa and dietary proteins use the same transportation system in the intestine and the

A healthy diet can also be expected to result in

blood-brain barrier, competing for access to

loss of excess body fat, which will allow for

the blood and cerebrospinal fluid.26 Therefore,

improved mobility. People with PD often suffer

a high protein diet, based on meats, dairy

with constipation, which is relieved by dietary

products, eggs, and fish results in a competi-

fiber found in plant foods and by removal of

tion that reduces the effectiveness of the drug.

dairy proteins, which paralyze the bowels.25

Levodopa is often sold in combination with

Consider the total picture: Someone with PD

another medication, carbidopa, which slows

needs to be as healthy as possible, and they

the breakdown of levodopa. Examples include

especially need to avoid problems like obesity,

Sinemet, Parcopa, Atamet, and Stalevo. The

type-2 diabetes, vascular insufficiency, arthri-

effectiveness of L-dopa tends to decrease

tis, and bowel dysfunctions; problems known to

after four to five years of usage.

be caused by the Western diet. They should not expect the brain tissues that have been

Patients are often advised to avoid protein

lost to grow back; nor lost functions to return.

(meat, poultry, fish, and eggs) during the day

Slowing or stopping progression of the PD is

and limit these foods to the evening meal in

their realistic goal.

order to improve the effectiveness of their medication. However, eating these animal

A Low-Animal-Protein, Plant-based Diet Improves the Effectiveness of Medication Dopamine deficiency is the hallmark feature in PD. Unfortunately, dopamine in the brain cannot be replaced by taking a dopamine pill because this natural chemical does not cross the blood-brain barrier to replenish cerebrospinal fluid. The discovery in 1968 of an isomer of dopamine, levodopa (L-dopa), was a major revolution in the management of PD, which

40

Naked Food Magazine

foods at the evening meal means the patient

cannot

move

all

night

long,

being able to turn over in bed, get up to use the bathroom, or adjust their bedclothes. The incorrect foods

belief are

the

that

animal

only

reliable

source of “good” protein leads to this kind of mismanagement of people with PD. The truth is a plant-based diet (low

acids)

Harmane is a potent, tremor-producing beta-

provides all necessary proteins and amino

carboline alkaloid found in high concentrations

acids and should be the diet of people with (and

in muscle foods (beef, chicken, and pork); cook-

without) PD throughout each day and night.

ing of these meats leads to further increases in

in

competing

heavy

neutral

amino

concentrations.27 Thus, the amount of harmane

Essential Tremors from Meat-Eating Essential tremor (ET), a type of involuntary shaking with no known cause, is among the most prevalent neurological diseases, affecting 4.0% of individuals aged 40 years and older, and 6.3% of individuals 60 years and older.

The tremor

is most commonly in the hands, but may affect the head, eyelids, vocal cords, and any other muscles.

in cooked meat is a function of cooking temperature and time. Pan-frying and grill/ barbequing produce the highest concentrations.

Elevated harmane in the blood is also due in part to a hereditarily reduced capacity to metabolize it into inactive substances. 27 Again, you should not expect the brain tissues that have been lost to grow back, nor lost functions to return.

Naked Food Magazine

41

NAKED FOOD Slowing

or

stopping

progression

of

the

tremors is your realistic goal. Medications, such

tissues in order to prevent PD and systemic damage.

as beta-blockers (propranolol), tranquilizers (clonazepam), and antiseizure drugs (primidone), are

John

recommended for treatment, but are of little

internist,

benefit with significant side effects.

ing books, host

and dairy products) from your diet and replace them with foods low on the food chain (starches, fruits—preferably

organi-

cally grown) in order to clean your body. The human body has detoxification systems that have evolved over 300 million years to protect animals from the natural toxins found in plants.

These same systems will also rid your body of synthetic pollutants. These natural detoxifying compounds are found in plants, and they are also potent inhibitors of chemically-induced cancer.28-31 In addition, the energy required for the detoxifying processes is most effectively provided by clean-burning carbohydrates found in plants.

Meat, fish, poultry, and vegetable

oils have no carbohydrate and cheese has only miniscule amounts. Not surprisingly, malnutrition from under- and over-nutrition (such as when people eat the standard American diet) almost invariably leads to a reduced capacity to deactivate these pollutants and therefore increases their toxicity. 31 Losing weight on any diet releases stored pollutants as the body fat is dissolved. 32-34 This is good, especially when the diet used to cause the weight loss is low in pollutants and full of detoxifying substances. In no time at all, consuming a healthy diet will clean the body of brain-damaging chemicals and restore the

42

Naked Food Magazine

MD of

11

is

a

board-certified

national

best-sell-

of the nationally syndicated McDougall M.D., and medical

director of the 10-day, live-in McDougall Program.

Eliminate foods high on the food chain (meats

and

author

television show

Detoxifying the Body with Starches

vegetables,

McDougall,

For more information visit www.drmcdougall.com References 1) Zhang Z. X., Roman G. C. Worldwide occurrence of Parkinson’s disease: an updated review. Neuroepidemiology. 1993; 12: 195-208.

2) Schoenberg B. S., Osuntokun B. O., Adeuja A. O. et al. Comparison of the prevalence of Parkinson’s disease in black populations in the rural United States and in rural Nigeria: door-to-door community studies. Neurology. 1988; 38: 645-646.

3) Park M, Ross GW, Petrovitch H, et al. Consumption of milk and calcium in midlife and the future risk of Parkinson disease.

Neurology. 2005;64:1047-1051.

4) Chen H, O'Reilly E, McCullough ML, Rodriguez C, Schwarzschild MA, Calle EE, Thun MJ, Ascherio A. Consumption of dairy products and risk of Parkinson's disease. Am J Epidemiol. 2007 May 1;165(9):998-1006.

5) Winer S. T cells of multiple sclerosis patients target a common environmental peptide that causes encephalitis in mice. J Immunol. 2001 Apr 1;166(7):4751-6.

6) Lauer K. Diet and multiple sclerosis. Neurology. 1997 Aug;49(2 Suppl 2):S55-61.

7) Altamura S, Muckenthaler MU. Iron toxicity in diseases of aging: Alzheimer's disease, Parkinson's disease and atherosclerosis. J Alzheimers Dis. 2009;16(4):879-95.

8) Schantz SL, Widholm JJ, Rice DC. Effects of PCB exposure on neuropsychological function in children. Environ Health Perspect. 2003 Mar;111(3):357-576.

9) Patandin S, Lanting CI, Mulder PG, Boersma ER, Sauer PJ, Weisglas-Kuperus N. Effects of environmental exposure to polychlorinated biphenyls and dioxins on cognitive abilities in Dutch children at 42 months of age. J Pediatr. 1999 Jan;134(1):3341.

10) Paolini M, Sapone A, Gonzalez FJ. Parkinson's disease, pesticides and individual vulnerability. Trends Pharmacol Sci. 2004 Mar;25(3):124-9.

11) Stephens R, Spurgeon A, Calvert IA, Beach J, Levy LS, Berry H, Harrington JM. Neuropsychological effects of long-term exposure to organophosphates in sheep dip. Lancet. 1995 May 6;345(8958):1135-9.

12) Elbaz A, Levecque C, Clavel J, Vidal JS, Richard F, Amouyel P, Alperovitch A, Chartier-Harlin MC, Tzourio C. CYP2D6 polymorphism, pesticide exposure, and Parkinson's disease. Ann Neurol. 2004 Mar;55(3):430-4.

13) Menegon A, Board PG, Blackburn AC, Mellick GD, Le Couteur DG. Parkinson's disease, pesticides, and glutathione transferase polymorphisms. Lancet. 1998 Oct 24;352(9137):1344-6.

14) Corrigan FM, Wienburg CL, Shore RF, Daniel SE, Mann D. J Organochlorine insecticides in substantia nigra in Parkinson's disease. Toxicol Environ Health. 2000 Feb 25;59(4):229-34.

15) Petersen MS, Halling J, Bech S, Wermuth L, Weihe P, Nielsen F, Jrgensen PJ, Budtz-Jrgensen E, Grandjean P. Impact of dietary exposure to food contaminants on the risk of Parkinson's disease. Neurotoxicology. 2008 Jul;29(4):584-90.

16) Weisskopf MG, Knekt P, O'Reilly EJ, Lyytinen J, Reunanen A, Laden F, Altshul L, Ascherio A. Persistent organochlorine pesticides in serum and risk of Parkinson disease. Neurology. 2010 Mar 30;74(13):1055-61.

17) Singh M, Khanna VK, Shukla R, Parmar D. Association of polymorphism in cytochrome P450 2D6 and N-acetyltransferase-2 with Parkinson's disease. Dis Markers. 2010;28(2):87-93.

18) Duarte-Davidson R. Polychlorinated biphenyls (PCBs) in the UK population: estimated intake, exposure and body burden.

Sci Total Environ. 1994 Jul 11;151(2):131-52.

19) Liem AK. Exposure of populations to dioxins and related compounds. Food Addit Contam. 2000 Apr;17(4):241-59.

20) Petersen MS, Halling J, Bech S, Wermuth L, Weihe P, Nielsen F, Jørgensen PJ, Budtz-Jørgensen E, Grandjean P. Impact of dietary exposure to food contaminants on the risk of Parkinson's disease. Neurotoxicology. 2008 Jul;29(4):584-90.

21) McCarty MF. Does a vegan diet reduce risk for Parkinson's disease? Med Hypotheses. 2001 Sep;57(3):318-23.

22) Fernstrom JD, Wurtman RJ, Hammarstrom-Wiklund B, Rand WM, Munro HN, Davidson CS. Diurnal variations in plasma concentrations of tryptophan, tryosine, and other neutral amino acids: effect of dietary protein intake. Am J Clin Nutr. 1979 Sep;32(9):1912-22.

23) Wurtman RJ, Wurtman JJ, Regan MM, McDermott JM, Tsay RH, Breu JJ. Effects of normal meals rich in carbohydrates or proteins on plasma tryptophan and tyrosine ratios. Am J Clin Nutr. 2003 Jan;77(1):128-32.

24) Schwartz RH. Parkinson's disease and vegan diet. Med Hypotheses. 2004;63(1):178.

25) El-Hodhod MA, Younis NT, Zaitoun YA, Daoud SD. Cow's milk allergy related pediatric constipation: appropriate time of milk tolerance. Pediatr Allergy Immunol. 2010 Mar;21(2 Pt 2):e407-12.

26) Barichella M, Cereda E, Pezzoli G. Major nutritional issues in the management of Parkinson's disease. Mov Disord. 2009 Oct 15;24(13):1881-92.

27) Louis ED, Zheng W. Beta-carboline alkaloids and essential tremor: exploring the environmental determinants of one of the most prevalent neurological diseases. ScientificWorldJournal. 2010 Sep 1;10:1783-94.

28) Hanausek M, Walaszek Z, Slaga TJ. Detoxifying cancer causing agents to prevent cancer. Integr Cancer Ther. 2003 Jun;2(2):139-44.

29) Smith TJ, Yang CS. Effect of organosulfur compounds from garlic and cruciferous vegetables on drug metabolism enzymes. Drug Metabol Drug Interact. 2000;17(1-4):23-49.

30 Smith TJ. Mechanisms of carcinogenesis inhibition by isothiocyanates. Expert Opin Investig Drugs. 2001 Dec;10(12):216774.

31) Furst A. Can nutrition affect chemical toxicity? Int J Toxicol. 2002 Sep-Oct;21(5):419-24.

32) Pelletier C, Imbeault P, Tremblay A Energy balance and pollution by organochlorines and polychlorinated biphenyls. Obes Rev. 2003 Feb;4(1):17-24.

33) Imbeault P, Chevrier J, Dewailly E, Ayotte P, Despres JP, Mauriege P, Tremblay A. Increase in plasma pollutant levels in response to weight loss is associated with the reduction of fasting insulin levels in men but not in women. Metabolism. 2002 Apr;51(4):482-6.

34) Hue O, Marcotte J, Berrigan F, Simoneau M, Doré J, Marceau P, Marceau S, Tremblay A, Teasdale N. Increased plasma levels of toxic pollutants accompanying weight loss induced by hypocaloric diet or by bariatric surgery. Obes Surg. 2006 Sep;16(9):1145-54.

MUST FOOD. PLANT-BASED | WHOLE | ORGANIC | REAL FOOD

NAKED: NEW AUTHENTIC KIND & ENLIGHTENED DIET. NAKEDFOODMAGAZINE.COM

NAKED NAKEDKITCHEN FOOD

eggplant & lentil lasagna Yield: 6 Towers. Recipe developed by the Naked Food Chefs.

44

Naked Food Magazine

INGREDIENTS and ½ tsp. turmeric powder. Stir.

•

1 large organic eggplant

•

1 organic bell pepper

•

1 handful leafy greens (bok choy, swiss

Preheat oven to 300 degrees. Start building the

chard), slightly chopped

towers by placing the largest eggplant slices in

1 cup cooked or 1 organic BPA-free can

a glass or ceramic baking dish. Add a slice of bell

lentils, drained

pepper and tofu on top of each eggplant, and

•

1 pack (125 gr.) organic, non-gmo, firm tofu

pour a tablespoon of the miso/turmeric broth

•

1 Tbsp. light miso

over each tower. Add the leafy greens to each

•

1 Tbsp. Turmeric powder

tower and top with a layer of about 2 table-

•

1 cup water

spoons of lentils. Add another layer of eggplant,

•

pepper, and tofu and pour the broth on each of METHOD

them once again. Add a final layer of eggplant

Cut eggplant, pepper, and tofu into thin

and add a pinch of turmeric powder to all. Bake

slices. Mix 1 cup of water with the miso paste

for 20-25 minutes and serve.

Naked Food Magazine

45

NAKED LIFESTYLE

46

Naked Food Magazine

do you really want to be

fat for life?

BY DOUG LISLE, PhD & ALAN GOLDHAMER, DC

If you are not already on it, we would like to

health associations often insist that the standard

introduce you to an exciting new diet program

American diet is "healthy"! So, think positive!

called Fat for Life. Would you like to eat whatever you want, whenever you want it? Would

You may be among the lucky one-in-five

you like your exercise program to be as easy

Americans who won't suffer unnecessary illness

as pressing the remote control button on your

and premature death. And besides, what is so

channel-changer?

bad

about

cancer,

heart

disease,

strokes,

diabetes, arthritis, and osteoporosis? Isn't that The Fat for Life program allows you to do

why you have health insurance?

whatever comes easiest for you. No thought or effort is required! Millions of Americans swear by

Admittedly, not everyone is comfortable being

the Fat for Life program, and now you can, too!

fat and sick. But that is no reason to forsake the

In fact, it was recently announced that for the

Fat for Life program. If you don't like carrying the

first time in history the majority of adults in the

extra weight, you can get your doctor to give

United States are obese. This just shows how

you appetite-suppressing drugs, or to staple

quickly the Fat for Life program is catching on.

your stomach. "But, you ask," Doesn't research indicate that it may be more likely that my doc-

"But, aren't there risks associated with being

tor can cure cancer than cure obesity?" Well,

fat?" you ask. Well, while it is true that at least

ask yourself this question: Why do you have to

75-80% of all deaths in the United States are

be so negative? Just think positive thoughts.

attributable to unhealthful diet and lifestyle

Everything is exactly the way it is supposed to

choices, government officials, doctors, and even

be. Go with the flow.

Naked Food Magazine

47

NAKED LIFESTYLE time. The brain mechanism that organizes this

Diet is no laughing matter By now, you can tell that we have been writing

tongue-in-cheek.

But

doesn't

what

we have written sound all too familiar? Most people, even most physicians, are really in the dark when it comes to diet and nutrition.

Fortunately, there is an easy-to-understand approach to weight loss, and it doesn't involve any pills, powders, potions, or other gimmicks.

It does involve learning how to eat and to exercise in ways that are consistent with our natural history. That means eating a diet consisting of whole natural foods. It also means

into our psychology over countless generations, as part of our natural biological heritage. All creatures need to know both when they are "hungry" and when they are "full," so that they can live most effectively.

The satiety mechanism appears to depend upon two types of receptors in our mouths and stomachs. These are stretch receptors, which give our brain information about how "stretched out" our stomach is, and nutrient receptors,

engaging in frequent, moderate exercise.

which tell us the caloric density of the food we

Does our program work? At the TrueNorth

of raw salad, you may feel "full" in terms of

have eaten. Notice that if you eat four pounds

Health Center, we have helped many people lose unneeded and unwanted fat, and keep it off, by following a few sensible guidelines. But before we describe our approach, let's look at why conventional diets don't work. One reason that diets don't work is that they contain foods that

were

never

present

in

the

natural

environment! As a result, these foods - such as bread, cheese, crackers, "low-fat" chocolate shakes, margarine, and "light" beer - have the ability to fool the brain's natural appetite mechanisms.

When this happens, people tend to

over-consume, and that over-consumption is

being "stretched out," but the nutrient receptors in your stomach also will be saying, "Hey, that was 'OK,' but it wasn't nearly enough! Get me some calories, or I'm going to continue to complain!" You might feel "stretched out" but still hungry. To be satiated, or hunger-satisfied, we have to have our stomach both stretched out and filled with some "real" calories. In the environment of our ancestors, the foods had moderate caloric density; that is, those foods both stretched the stomach and also caused significant nutrient signaling to the brain.

stored as fat. It is just about as simple as that.

People couldn't easily overeat on foods of

Fooling our nature

their stomachs would hurt. Our ancestors ate

Our brains are built to sense the caloric value of foods we eat. When we've eaten enough, our hunger drive is designed to shut down naturally. Notice that you have never "accidentally" eaten 50 apples. Your body "keeps count" and shuts your hunger down at the appropriate

48

feat is called the satiety mechanism. It was built

Naked Food Magazine

moderate density because the stretching of everything they could, until they felt full, and then stopped eating! They never worried about overeating and getting fat (which might have been dangerous in a natural setting). They didn't need to be concerned about this because on a natural diet, people rarely get fat.

Processed foods

trated sources of calories. Meat consumption

Modern, processed foods tend to be more

was probably relatively unusual in the natural

calorically dense than natural foods. They can

environment, and it packed a big punch at about

fool our satiety mechanism! When people eat

1200 calories per pound.

substantial quantities of processed foods, it is quite natural for them to overeat, because the

In today's world, the Fat for Life crowd is eating

stretch receptors in their stomachs are not getting

a diet that predominately consists of processed

much chance to signal "enough" - until too much

foods and meat, fish, fowl, eggs, and dairy

has been eaten.

products. This guarantees that the caloric density of the average American's diet is much,

Let's look at the caloric density of some popular

much greater than their appetite machinery is

foods. Raw vegetables, such as salads, contain

built to handle! Any creature given a diet that

about 100 calories per pound. Cooked vegetables,

is more concentrated than is appropriate for

such as carrots, contain about 200 calories per

its design will tend to overeat - and get fat. Birds

pound. Fresh fruits contain about 300 calories per

eating processed foods, for example, may fatten

pound, and starchy vegetables and grains contain

to the point that they can no longer fly. Given this

about 500 calories per pound. Breads, pizza, ice

perspective, it is hardly a surprise that over 50%

cream, and other processed products are usually

of U.S. adults are obese; and another significant

between 1000 and 1500 calories per pound!

percentage is well above their optimum weight.

Easy to overeat

Remarkable new approach to weight loss

A pound of bread, for example, has about 1200 calories! Because of processing, bread is a more concentrated product than grains or starchy vegetables.

Therefore,

when

eating

bread,

there will be less stretch receptor activity in the stomach

signaling

for

satiety

than

when

eating grains, given the same caloric intake!

Some examples might make this easier to understand. Which is easier to eat: a pint of ice cream, or five pounds of cooked carrots? Which is more likely to make you feel full: a pound of pizza, or eight pounds of cooked broccoli?

Four ounces of chocolate, or three large baked potatoes? You can see that overeating is easy to do

if

concentrated,

processed

foods

are

prominent in the diet. Meats are also very concentrated - one of the few naturally concen-

A key strategy in any successful weight loss program is to treat your body in the way it was meant to be utilized. A top priority of this strategy is to eat a diet consisting of whole natural foods - fresh fruits and vegetables, and the variable addition of whole grains, raw nuts and seeds, and legumes. In addition to the many other health benefits, this dietary strategy will provide

sufficient

stretch

receptor

activity,

resulting in satiety. With this dietary strategy, significant overeating is much less likely to occur.

At the Center, for lunch and dinner, we recommend that meals be eaten in a particular order. First, eat a large, raw vegetable salad.

Steamed vegetables should be eaten next.

Naked Food Magazine

49

NAKED LIFESTYLE Finally, eat starchy vegetables and whole grains.

"fat battle" is easily won. Combined with a

There is a reason for this recommendation. We

moderate exercise program, this strategy really

have observed that once a person gets a taste of

works - just as nature intended. We have found

higher-calorie foods (such as cooked grains), low-

that our overweight patients tend to lose about

er-calorie foods (such as raw salad) are suddenly

two pounds per week using this strategy. Most

less appealing. This can result in less salad and

medical researchers would consider our patients'

vegetable consumption, which, in turn, can cause

successes to be "miraculous." We don't, but we

an overall increase of the meal's caloric density.

are very pleased to see our patients consistently

By starting with the least caloric foods - when we

rewarded for following this "uncommon sense"

are the most hungry - more low-density food is

approach to weight loss.

consumed. This results in more stretching of the stomach, which helps us to feel full and thus less

We should add a few comments about exercise

likely to overeat.

because some people place so much emphasis on it. We have seen people who exercise almost

50

Using this strategy, there is little need to be

constantly, but still fail to lose weight. Exercise

concerned about portion size. There is truly no

is a useful and important adjunct to healthful

need to "go hungry." By consuming the major-

living and to weight control, but exercise alone

ity of calories from moderately concentrated,

is not enough. We recommend that our patients

unprocessed, whole, natural foods, most of the

engage in moderate exercise 4-5 times per week.

Naked Food Magazine

Actually, we think it is a good idea to exercise

in the modern Western world are no longer

moderately almost every day, if you have the

living in an environment of scarcity. But our

time. By "moderate" exercise, we mean an

natural programming is still with us, encouraging

activity that causes you to have to work at it a

us to eat as much as we can with as little effort

bit. If you are an Olympic marathoner, it might

as possible! Is it any wonder that obesity is an

mean a five-mile run. For most of our overweight

epidemic within industrialized societies? Your

patients, however, it probably means a brisk 20-30

"natural" tendencies may be to eat the most

minute walk. If our program seems "too good to

concentrated foods available - and to exercise as

be true," we're not surprised. While our diet and

little as possible. But you needn't be a slave to

exercise strategies are very simple and easy to

these tendencies. People are often able to over-

understand, they are sometimes difficult to

ride them with some moderate effort. You can

implement.

"use your head" to think ahead when it comes to your health and fitness. Plan ahead to have

ENERGY CONSERVATION PROGRAMMING

plenty of whole natural foods available at all

Many factors can get in the way, but the most

times so that it is convenient, and schedule time

potent obstacle that you face in conquering the

to engage in regular, moderate exercise. You do

Fat for Life challenge is your built-in "energy

not need a "miracle" to have a healthy, trim body,

conservation programming. "Programmed for

but you need to understand and respect how

convenience foods, all animals, including humans,

you were naturally designed to live.

have energy conservation programming built into their nervous systems. The nature of this

You were designed to consume a diet of whole

programming differs from species to species, but

natural foods and engage in moderate, regular

it is always there, nonetheless. Migratory birds,

exercise. Your energy conservation programming

for example, will fly in a characteristic "V"

may make it seem "unnatural" to live this way,

pattern, so that they can use each other's bodies

but that is only because of the modern

to break the wind - and save calories. Many fish

environment. Progress has made unhealthful

swim in schools, saving calories riding in each

living all too easy. By implementing these

other's wake. And predators, all over the world,

simple strategies, you can join the fortunate few

are found to pick on the "weak," so that they get

who are fit - not fat - for life.

the greatest number of calories for the least amount of effort expended.

Alan

Goldhamer

is

a

chiropractic

doctor,

osteopathic physician, and founder of TrueHumans, too, have this type of programming as

North Health Center. For further information visit

part of human nature. We are programmed to

HealthPromoting.com.

want to get as many calories as we can, with the least possible effort! This is great programming

Doug Lisle, PhD is the Director of Research for the

for humans living in an environment of scarcity,

TrueNorth Health Center in Santa Rosa,

which is where almost all humans lived until just

nia, and is the psychologist for the McDougall

the last few decades. Now, however, most of us

Wellness Program.

Califor-

Naked Food Magazine

51

NAKED KITCHEN

three ingredient spring rolls Yield: 4 Rolls. Recipe developed by the Naked Food Chefs.

INGREDIENTS For the rolls • 1 large organic eggplant • 4 organic bell peppers • Fresh organic oregano, divided For the marinate • 1 medium red onion • ½ cup water • 2 Tbsp. Tamari • Fresh oregano METHOD In a power blender or food processor, mix water, tamari, a sprig of oregano and sweet onion until liquid.

Slice eggplant thinly lengthwise. Do not remove the skin. Cut out bell pepper stems and sliced them open vertically. Remove the seeds and white pulp.

Add marinate to a non-stick pan or griller and sauté eggplant and peppers for about 10 minutes. Put aside. Place slices on a flat surface. Add one slice of pepper on top of a slice of eggplant and roll them together completely to form a cylinder. Serve and garnish with fresh oregano leaves.

52

Naked Food Magazine

Naked Food Magazine

53

NAKED INTERVIEW

A labour of love & real food named

JASON MRAZ You may know the words of his songs backward and forward.

You may also know that he is an accomplished philanthropist and activist for equality, love, and compassion toward everything that lives. Although it is all quite impressive, what you may not know is that Jason Mraz has been influenced by food in a way that has changed his outlook on life completely.

He is an exemplary individual whose greatest abilities are not found at the music store shelf, 54

Naked Food Magazine

but expressed through every one of his words. His messages become songs, and not the other way around, and it is the quality of his humanity and the everyday practice of values like gratitude and love that make him truly unique.

In this interview, Jason takes us though a journey of discovery, inspiration, awareness, empowerment, and knowledge of real food, that shines brightly above anything he touches. Without further ado, Mr. Jason Mraz.

Naked Food Magazine

55

PHOTOGRAPHY © JEN ROSENSTEIN

NAKED INTERVIEW Q. Tell us a bit about Yes! and

reconnecting the spirits through

message, without wasting too

the

nature. I felt all of this positivity

much time?

meaning

behind

this

under this umbrella of the word

powerful new record.

Yes, which is opening your heart,

A writer I met many years ago

A. Well, Yes! is an album that was

to step out of our comfort zone

told me: “Trade in clever for

written rather quickly; however,

and step into a new project.

truth”. When I started writing,

it did take me 12 years to realize

That’s essentially it. It’s hard to

I just wanted to be clever and

it. Twelve years in that I longed

talk about an album (chuckles),

have all kinds of weird words

to make a simple lush acous-

for an album can be described

and things, and I found that it

tic album. I needed the years

in millions of words.

was harder to convey a message.

to learn how to arrange music

Once I had success with songs

and how to craft the songs that

Q. You have a way of sending

like “I’m Yours”, “I Won’t Give Up”,

could stand alone without a

these messages. As a songwrit-

or “I Won’t Worry My Life Away”, I

lot of production. Eight years

er, one can touch people with a

felt the power of a simple affir-

ago on that journey I met my

word, or with a line of thought.

mation and a simple message.

collaborators to this Album,

The simplest of messages can

Raining Jane. What they bring

have the most powerful mean-

Even my own life experience

is this unique musicianship and

ing: “When you love someone it

was being transformed through

the

the

comes back to you” is one of the

these simple affirmations. That

awareness that I needed to help

messages you send in one of

became part of my writing prac-

me convey these messages.

your songs. Is this concept of a

tice as well as my life practice.

Raining Jane and I have been

‘simple message’ part of what

I learned in my own life that

recording together for about

you practice in life?

whatever I put after the words

tenderness

and

I am, I am going to become. I

8 years, so I knew what was possible going into the studio

A. Yes. I aim to keep things that

am, being the two most power-

to make this record.

simple. I get a lot of my inspira-

ful words that we can utter. Do

tion and information through

we want to say I am sorry, I am

I wanted the messages on this

yoga class, which is a very

hopeless, I am tired?... because

record to be simple. I want-

simple practice of breathing

we will become, those things. I

ed them to be full of affirma-

and listening. Then I can take

always wanted to write things

tions, songs of healing, songs

that same practice off the mat

that uplifted me and gave me

of hope, and songs to fulfill our

in

strength in my everyday life.

psychological needs: to help us

gardening, or relationships. I

remember

and

find less can be more. You want

Q. You are describing the whole

ourselves,

to take the shortest steps to

concept of lifestyle medicine.

especially, but also with our

get to your goal and I find

We

families and our community.

that as a songwriter, that’s

health is not only about exercis-

The

the greatest challenge.

How

ing, but it’s about feeding your

can one get directly to the

mind and feeding your body in

compassion

forgiveness with

messages

are

about

environmental stewardship and

56

Naked Food Magazine

my

other

practices

like

forget

sometimes

that

the same manner you feed your

that it increases your aware-

incorporate this into my life

soul to make it comprehensive.

ness about obviously what you

for the last seven years. In my

It’s not one thing or the other. Is it

have and what you have to

dressing room for example,

difficult for you as a busy entre-

be grateful for, but what’s in

where normally I might have

preneur and musician to keep

front of you, and where your

put a couple of beers and some

this lifestyle medicine approach

food comes from. That practice

bread with sandwich stuff, now,

all the time?

of gratitude transformed my

I ask to have fresh greens from

whole outlook on food.

the local farmer’s market, a couple of root veggies, whatever

A. It’s not so difficult now because I’ve been practicing this

To go back to your question

seasonal veggies are there, and

lifestyle for about seven years.

for a second, it’s been easy to

if you have a juicer, bring us one.

Seven years ago I found the practice of gratitude. That means to say thank you, specifically, for food. I learned how to start saying thank you when I sat down at my meals, and I encourage other people to do this because I feel this is the gateway

to

transformation.

When we say thank you, it takes us to the next level. It gets us out of our worry. It slows the mind down from whatever business we have, and we become present to what is before us.

If we sit down at our meal and we say thank you, thank you food; thank you to the distribution team that managed to get it to a farmer’s market, to our store, to our table; thank you to the micro organisms under the soil whose precious life matter to make the food grow. What that does is

PHOTOGRAPHY © JEN ROSENSTEIN

to the farmers who grew this

Naked Food Magazine

57

PHOTOGRAPHY © SHARON COHEN

NAKED INTERVIEW

I incorporate that into my life,

just not sustainable for a musi-

with me a second case with a

and continue to say thank

cian. Your body will get tired.

small blender, and some whole

you for the local food, the

You will run out of energy.

food concentrate powders like vita-mineral greens to keep me

opportunities that I have in

58

business to share my messages,

In my job I wanted to be present

where I want to be if I should

and all of the above. Thank you

everyday. I wanted to have

end up in a part of the world

goes a long way, and it helps

my voice work perfectly; and I

or in a neighborhood that is

you bridge the gap between

found that through eating whole

experiencing food scarcity. If

cultures.

foods, and avoiding processed

there is no fresh food there, I

foods and food products, I was

know I can turn to my little

Through the years, I’ve learned

thriving. I was transforming,

suitcase

where

how to make it work for me. I’ve

not only in my physical but my

hoarding

nuts,

learned that the old school rock

mental ability. I’ve learned to

things that I find on my journey

n’ roll method of eating pizza,

incorporate that into my life

that keep me going.

and drinking beers and soda is

and into my travels. I bring

Naked Food Magazine

I’m

always

apples,

and

Q. When did you fall in love with

A. My favorite part is actually

the energy inside your body

avocados?

the labor! (He chuckles). I love

is going to be flowing the way

when it is time to dig a new row

that it naturally can. I feel that

A. I was advised 10 years ago to

in the garden or it is time to

it definitely has had an impact

buy some land and I found an

turn over the soil. I love to dig

on my music.

avocado farm back home. I took

a hole to plant a new tree. I just

that on to grow the fruits. At

love that hard work because the

My diet is also a result of having

first I wanted to just live out in

rest of it is going to be about

grown up eating the Standard

my patience maturing. I sure

American Diet. Many of my fam-

really spoke to me, and I’ve want to eat out of my

have had pleasure seeing that

ily members are obese, or large-

been thatIt on.

Through same taking zip code. made

happen. When I first got started,

ly overweight. I’ve lost some of

me want to find my other food trees, and low crops farmer’s market, meet that can feed our family. my farmer, and made The founder of Café aGratitude me want to become said to me years ago, “Farms farmer myself."

I was impatient – I didn’t want

my family at a young age and I

to wait for this thing to grow!

know it is directly related to diet.

I’ve got to wait how long?

I obviously didn’t want that for

How many years? Now, literally

myself. I could see my future

seeing the fruits of the labor,

if I had continued to eat that

it has taught me how to be

way, and I also wanted to be an

are the future university,” and

patient in every other field that

example for my family. I wanted

this was about the same time

I work in. The reason why I love

to learn as much as I could, and

I started learning about food

the labor so much is because

share these breakthroughs in

scarcity, and food deserts. I’m

at the end of that day you

modern eating to help trans-

realizing now that local is the

can see progress. Otherwise

form their life experience while

new organic. This goes back to

you have to wait an entire

they still had time. That flows

saying thank you when you sit

season or at least a couple of

over into my music as well

at the table. Thank you for this

weeks to see some progress.

because I want my music to

"...That awareness the wilderness, but made the trees the years, I’ve added a variety of

also be of service. I just don’t

food. Where did this come from?

How far did this food travel to

Q. Has your plant-based diet

want to be out there for the

my plate? How many people are

influenced your music?

sake of consuming or to offer some quick product for

involved in this? That awareness made me want to eat out of

A. Yes, it has. It has added light-

somebody to consume. A lot of

my same zip code. It made me

ness to the music. It has added

music nowadays is made that

want

farmer’s

a spirit to the music. It has add-

way. It is made to consume

farm-

ed an awareness of nature, and it

quickly and then you have to

want

has also added “groundedness”.

move on. I wanted the music

All those are qualities of whole

to be of service for the soul, to

foods. When you eat them, you

the mind, and to the heart, and

Q. What is your favorite part of

are going to feel light, grounded,

I think that is also a reflection

being a farmer?

connected to nature, and con-

of the transformations I’ve had

nected to their spirits because

through food.

to

market, er,

and

find meet made

my my

me

to become a farmer myself.

Naked Food Magazine

59

NAKED INTERVIEW Q. You are an accomplished

make

well-

power of love, which is the only

artist, photographer, producer,

balanced and colorful plates.

thing, in our opinion, that will

farmer, surfer, and now filmmak-

Having said that, my gal has

save humanity and the species

er.

the magic, and she only reads

that inhabit the planet. What

cookbooks and food magazines,

would be a message of love

and I’m very, very, blessed.

to everyone who reads this

Are you an accomplished

cook as well?

some

pretty

interview, to practice more

A. Well, that’s what I’m learning. I am very fortunate to have

Q. Could you share one of your

kindness,

compassion,

and

a partner in my life who is a

raw desserts with us?

enlightenment in their lives?

ran a restaurant, a little healthy

A. The easiest that I make

A.

café, for many years in Southern

regularly is that I mash avocado

practice of gratitude, I noticed

California. It was in that café

and banana together. I eat this

there were many things that I

that I would go and get

during my show. When I come

didn’t know I didn’t know, that

smoothies and salads. That's

backstage before the second

were revealed to me. I saw the

how I fell in love with her. Now

half of the show, I will quickly

world differently. I could empa-

I have her in my life, so as I

eat avocado and banana to give

thize with the world, and I could

bring the food from the gar-

me that good quick energy.

forgive myself for how I treated

den and from my fruit trees,

When I want to make something

myself or treated others and

she does the magic. She’s been

fancy, and I have to use avoca-

the world around me. It really

studying nutrition and taking

do because I have hundreds of

was a game changer for me.

our household to the next level,

them always falling off the trees,

and with that, she is teaching

and I don’t want them to go to

A lot of times we bring our re-

me how to prepare food. That

waste. I use avocados and raw

grets and our failures with us

was at my request – I said, if you

cacao. I stir that up like a pud-

into the future. The practice of

ever for some reason happen to

ding, and it turns into a rich

gratitude can help us be okay

get a cold or a flu, and you are in

chocolate mousse. I sweeten it

with our past, and see before

bed, I want to be able to make

with dates and maybe a touch

us an unwritten, bright future.

you a good soup! I would like to

of vanilla. All your guests will

Most importantly, the practice

make you something that will

think they are eating regular

of gratitude brings you to the

warm your heart.

chocolate mousse, and they’ll

present, and that’s the only

never guess that is avocado

time in life that’s certain. In this

Otherwise, I can make a re-

pudding,

also

present moment, the choices I

ally great salad! I can also make

love sticking an almond or

make today out of love are

some pretty interesting raw

a walnut in a date and just

going to greatly impact tomor-

desserts, too, and also a world

laying those out. People find

row. I feel that the practice of

of smoothies and juice con-

that they taste like candy.

gratitude is always the first

phenomenal cook. In fact, she

essentially.

I

60

Naked Food Magazine

I

discovered

the

step to take to arrive where it

coctions. I can also roast some veggies or steam them and

When

Q. Your songs speak of the

is your heart dreams.

NAKED KITCHEN

CHOCOMOLE MOUSSE

Yield: 4 Servings. Recipe developed by Jason Mraz

INGREDIENTS •

5 ripe avocados

•

1-2 cup dates, chopped or blended

•

1-2 cup raw cacao

•

1 cup raw carob powder

•

1 Tbsp. alcohol-free vanilla

METHOD Mash up avocados. Add dates, raw carob powder, and vanilla. Stir well.

Mix in ½ cup of cacao. Keep adding in ½ cup increments until chocolate taste is right. Careful not to overdo it. Too much cacao will make the taste bitter. Blend it until smooth and serve.

Naked Food Magazine

61

NAKED COLUMN

BONE BROTH & MAGIC BEANS

BY DAVID KATZ, PHD

W

e are, it seems, unendingly as enthu-

We are told in the Times article that broth, the

siastic about dietary magic du jour

liquid resulting from simmering some meat but

as ever Jack was about his beans. And

mostly bones, “combines mystical connections to

now it turns out that we have something else in

the ancient world and demonstrable nutrition

common: Jack’s giants were apparently inclined

benefits in the modern one.”

to grind bones to make bread. We are using them to make broth. So says The New York Times, in

Hmm. Let’s start with that first one. I recently

a prominent article designed to capture the

published the third edition of my nutrition

latest culinary buzz, propagate it, or classically,

textbook for health care professionals. The book

some of both. Buzz begets buzz just as the rich

ran to over 750 pages, and roughly 10,000

get richer.

references (and yes, it was every bit as painful as it sounds; writing textbooks is not for the faint

If that buzz were just culinary, I wouldn’t have

of heart). Nowhere in the mix did I or my

much to say about it. Taste, after all, is a matter

co-authors find, or cite, an article about the

of taste; and if some are inclined to replace a cup

“demonstrable nutrition benefits” of bone broth.

of tea with a cup of bone and meat juice, it would

62

be their business but not mine. But inevitably,

OK, maybe that evidence was demonstrated in

any discussion of food these days devolves into a

the past few days. So I just searched Pubmed,

dubious blend of New Age mysticism, ideologi-

the vast, online archive of the peer-reviewed

cal fervor, and overcooked opinion. In this regard,

biomedical literature using the terms “bone

bone broth is merely the latest recipe for déjà

broth health” and no other stipulations. A total

vu, all over again.

of 12 citations were retrieved, out of literal

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63

NAKED COLUMN millions, and none was a study of health effects

carnivorous as their prowess allowed with limited

of bone broth. The closest by far was a study

impact on the planet. However, that didn’t last

of broths as a culture medium to diagnose

long. Even when our numbers were measured

specific infections in orthopedic implants. Well,

in millions, rather than billions, our hunting

admittedly, the Times said “demonstrable,” not

massively impacted the planet. When we crossed

actually “demonstrated.” Moving on.

the land bridge from Asia, almost every large land herbivore in North America was exterminated

It might make sense that bone broth could

in rather short order.

confer health benefits in the Stone Age, where hunter-gatherers had hard work to do to

Quite simply, over 7 billion Homo sapiens

ensure they had adequate sustenance, including

cannot be “hunter-gatherers.” We would need a

adequate protein. Comparable benefits might

land mass the size of Jupiter, populated with the

accrue in parts of the modern world prone to

animal profusion of the actual Stone Age, even

protein malnutrition, such as Somalia, the Su-

to try. It’s a fantasy, not a mystical connection.

dan, or Bangladesh. I doubt many people

It’s right up there with the idea that sports

prone to kwashiorkor (a form of severe protein

drinks will make you a super-athlete absent any

malnutrition) read the Times article, however.

actual sport, or that driving a Hummer will make

Meat deficiency is a quite unlikely problem

you Indiana Jones, despite the fact that you

among those who did.

never drive out of suburban sprawl. Whether or not we drink bone broth, we really do need to

How about that first point: “mystical connections

grow up and stop drinking this Madison Avenue

to the ancient world”? Well, if that bone broth

Kool-Aid.

results from the simmering of a bison you brought down with a spear, I’m with you.

Presumably the bones used for broth are from

Mystical connection, indeed. But come on,

animals we would have killed for food anyway,

folks. There is nothing remotely connected to

so no incremental harm, no incremental foul. But

the ancient world, mystically or otherwise,

we are nonetheless obligated to acknowledge

about lining up at a trendy café to purchase

the prevailing effects of carnivorous inclinations

your carefully made bone broth in lieu of your

on the horrifying treatment of animals, including

recently renounced double latte-mocha-frappa-

our fellow mammals (some more intelligent than

whatever.

the family dog); and on the environment. In this context, making use of bones we already have

There is a serious problem with this reverence

from animals treated and fed well is one thing.

for everything pseudo-Paleo. That problem is

Creating a market for more animals raised and

us, in our voracious multitudes. Along with

slaughtered with wanton disregard for ethics and

animals and plants now almost entirely extinct,

implications is another.

the Stone Age was populated with many fewer

64

of us. That makes a huge difference. Small,

The New York Times told us that, “Broth made

scattered bands of Homo sapiens could be as

with plenty of bones contributes to well-being

Naked Food Magazine

in ways that other foods don’t.” Since it was in

lan. Wholesome foods in sensible combina-

the The New York Times, I guess it must be true.

tions to quote…well, myself and Frank Hu. In an

As noted, I looked for evidence and couldn’t

important study published in 2009, using only

find any. I haven’t seen beanstalks grow from

“habitual intake of vegetables, fruits, and whole

magical beans either, but maybe that’s true, too.

grains” was enough to differentiate “eating well” from “not eating well” in a cohort of

stacked

roughly 30,000 Europan adults. Those who ate

monumentally in the other direction. Among

well, in combination with a few other salient

modern

health-related

The

evidence

we

do

populations

have

with

is no

difficulty

behaviors,

had

a

lifetime

is

probability of all major chronic disease fully 80%

the addition of plant foods to the diet that

lower than those who didn’t eat and live well.

reliably leads to better health. This has been

In this age of endless, competing dietary dogma,

shown

examining

it’s almost hard to believe that just “habitual

heart disease and cancer; it has been shown in

intake of vegetables, fruits, and whole grains”

massive epidemiologic studies over, and over,

sufficed to define a healthful diet; but it was.

procuring

enough

in

protein

intervention

or

studies

meat,

it

and over, and over again; and it is not just “demonstrable” but actually demonstrated by

So there you have it. If you like bone broth, sip

the enviable health outcomes enjoyed in the

bone broth; although I do think you are obliged

world’s Blue Zones.

to consider the lives, and deaths, that spawned those bones. Cruelty has no place on the menu

What

really

is

most

arresting

about

our

endless penchant for nutritional pixie dust is

of decent people, whatever our gustatory inclinations.

how willing we are to ignore what we already know while pursuing the elusive. Before bone

If, however, you are counting on well-being

broth and pomegranate juice were mystical

you can’t get from other foods, and/or mystical

elixirs; before gluten was poison and fructose a

connections, well then, I have some magic beans

toxin; before a fixation on GMO and a fascination

to sell you. Oops, I forgot: Paleo eating doesn’t

with Goji berries; before wheat made us fat and

allow for beans. Well, then, fee, fie, foe, fum; I'll

grains made us stupid, we already knew enough

just eat the beans.

to prevent fully 80% of all chronic disease and premature death. No expert even disputes this.

David L. Katz MD, MPH, FACPM, FACP, is the

We know enough right now. We have known

founding

enough for literal decades.

Prevention Research Center. He is a two-time

director

of

Yale

University’s

diplomate of the American Board of Internal The most remarkable thing about the dietary

Medicine,

a

board-certified

component of lifestyle as stunningly effective

Preventive

Medicine/Public

medicine is how simple it is. “Real food, not too

clinical

much, mostly plants,” to quote Michael Pol-

School of Medicine.

instructor

in

specialist

Health,

medicine

at

in

and the

a Yale

Naked Food Magazine

65

NAKED KITCHEN

DIGESTIVE BOOSTER & RESTORER Yield: 2 servings. Recipe developed by the Naked Food Chefs.

INGREDIENTS •

2 organic celery stalks

•

1 organic cucumber with skin

•

1 organic green apple with skin

•

1 handful of organic leafy greens (kale, chard, collard greens)

•

1 organic kiwi with skin

•

1 cup filtered water

• METHOD Mix in high power blender and serve.

66

Naked Food Magazine

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