NAKED FOOD MAGAZINE | SUMMER 2015

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

7 GM FOOD REASONS WE DONâ&#x20AC;&#x2122;T NEED

KNOW YOUR

PHYTO NUTRIENTS

Right from the start!

PLANT-BASED NUTRITION FOR CHILDREN

SUPERBUGS & ANTIBIOTICS

IN MEAT

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SUMMER

RECIPES Meat & Manliness The Sun, The Vitamin, & The Cancer Dilemma Dietary Guidelines For Which Americans?

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CONTENTS SUMMER 2015

34

NAKED FOOD

KNOW YOUR PHYTONUTRIENTS By The Hippocrates Health Institute

FEATURES 6

NAKED DIET Right From The Start! Plant-based Nutrition For Children By PCRM

16

NAKED HEALING The Sun, The Vitamin, & The Cancer Dilemma By John McDougall, MD

26

NAKED WISDOM Superbugs & Antibiotics In Meat By Michael Greger, MD

40

NAKED TRUTH Meat & Manliness By Howard Jacobson, PhD

44

NAKED WISDOM The Toxins That Threaten Our Brain By Margarita Restrepo, CPBN

54

NAKED COLUMN Dietary Guidelines For Which Americans? By David Katz, MD

60

NAKED LIFE 7 Reasons We Don't Need GM Food By Claire Robinson Mphil, Michael Antoniou PhD, & John Fagan, PhD

FROM THE EDITOR

YOUR BUYING POWER I have been encouraging sustainability for a while, and the reason I find this so compelling is that everything we do has a direct correlation with nature; it is not only a worthy subject, but imperative. All of us are responsible for the life of the planet, and sometimes we believe that government, corporations, or other institutions are the only ones at whom we should be pointing fingers to.

NEW AMERICAN KIND & ENLIGHTENED DIET

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

Money brings power, and power is a dangerous weapon, but money is not the only link to power. I believe that’s why it’s called the power of choice. This kind of power is achieved through knowledge, awareness, and education. Together, we are a million times more powerful than money and the corporations that feed from it. Starting with our thoughts, our actions and reactions, and expanding out from ourselves, we can choose with our buying power. It’s simply supply and demand. This is the simple journey to a more sustainable you: your body, your planet, and everything around you. Biodegradable, chemical free, gmo free, organic, or fair-trade, are some of the sustainable allies we will all benefit from. Have a happy and healthy summer!

Advisory Board

Photography

REUSE REDUCE RECYCLE

MARGARITA RESTREPO JUDITH MAGER DENISE DESERIO DIANE TILLEY 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. David Pereiras Villagrá Felix Renaud Elena Veselova Brent Hofacker Liliya Kandrashevich Tagstock Japan Valentina Razumova Peter Hermes Furian Svetlana Kolpakova Dmitry Kalinovsky Oleksandra Anschiz 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.

64

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Blueberry Protein Snack

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Qi Carrot Wraps

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Naked Food Magazine is committed to building a nonGMO food supply. We support the Non-GMO Project. Look for the butterfly and buy Non-GMO Project Verified!

OUR COVER Summer 2015

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7

NAKED DIET

8

Naked Food Magazine

RIGHT

FROM THE START

PLANT-BASED NUTRITION

FOR CHILDREN BY PCRM

Complete Nutrition for Children Plant-based diets provide excellent nutrition for all stages of childhood, from birth through adolescence. Of course, an infant’s nutritional needs are best met by his or her mother’s breast milk. It’s nature’s way of boosting the baby’s immunity as well as his or her psychological wellbeing. Doctors recommend introducing solid foods in the middle of the first year of life. The best weaning foods are soft plant foods such as ground, cooked cereals, mashed fruits, and wellcooked vegetables. Given a chance, toddlers and young children usually enjoy a wide variety of fruits, vegetables, grains, and legumes—even more so if they are involved in the preparation.

Eating habits are set in early childhood. Choosing a plant-based diet can give your child, and your whole family, the opportunity to learn to enjoy a variety of wonderful, nutritious foods. Children raised on fruits, vegetables, whole grains, and legumes grow up to be slimmer and healthier and even live longer than their meat-eating friends. It is much easier to build a nutritious diet from plant foods than from animal products, which contain saturated fat, cholesterol, and other substances that growing children can do without. As for essential nutrients, plant foods are the preferred source because they provide protein

sufficient packaged

energy with

and other

health-promoting nutrients such as fiber, antioxidants, vitamins, minerals, and phytochemicals.

School-aged children are often curious about where their food comes from and delight in learning how to cook, visiting farmers’ markets, and gardening. Adolescents raised on a plantbased diet often find they have an easy time maintaining a healthy weight and have fewer problems with acne, allergies, and gastrointestinal problems than their meat-eating peers. Some studies suggest that the growth of vegetarian children is more gradual than that of nonvegetarians—in other words, vegetarian children grow a bit more slowly at first, but they catch up later on. Final heights and weights for vegetarian children are comparable to those of meat-eating children. Interestingly, breast-fed babies also grow more slowly than bottle-fed babies. Somewhat less rapid growth during the early years is thought to decrease disease risk later in life.

Naked Food Magazine

9

NAKED DIET On the other hand, diets rich in

family, and it is probably the

life. Cultivating a taste for brown

animal protein, found in meat,

parental education, rather than

rice, whole wheat breads and

eggs, and dairy products, appear

a dietary effect, that was re-

pastas, rolled oats, and corn, as

to reduce the age of puberty, as

flected in their children’s mea-

well as the less common grains

shown in a 2000 study from the

sured intelligence. However, this

like barley, quinoa, millet, and

Harvard School of Public Health,

study should reassure vegetarian

others, will boost the fiber and

which found that girls who

parents who wonder whether

nutrient content of a child’s diet.

consumed

of

animal products contain some-

In addition, steering children

animal protein compared to

thing necessary for brain devel-

away from sweets, sugary drinks,

vegetable protein between 3

opment. Clearly, they do not.

highly processed baked prod-

higher

levels

ucts, and overly sweet cereals

and 8 years of age went through menarche earlier. Nature may

Perhaps the most important

will help them avoid overeating

well have designed the human

consideration for feeding chil-

and gaining unwanted weight.

body to grow up more gradu-

dren is this: Lifelong dietary

ally, to reach puberty later, and

habits are established at a

Children need protein to grow,

to last longer than most people

young

but they do not need high-

raised

acquire a taste for chicken nug-

protein,

gets, roast beef, and French fries

Many people are unaware that a

today are the cancer patients,

varied menu of grains, beans,

In a 1980 study in Boston, re-

heart patients, and diabetes

vegetables, and fruits supplies

searchers measured the IQs of

patients of tomorrow. Children

plenty of protein. The “protein

vegetarian children. Some of

who are raised on whole grains,

deficiencies” that our parents

the children were following a

vegetables, fruits, and legumes

worried about in impoverished

macrobiotic diet, a few were

will have a lower risk of heart

countries were the result of

Seventh-day Adventists (many of

disease, stroke, diabetes, cancer,

starvation or diets restricted

whom follow a plant-based diet),

and many obesity-related ill-

to very few food items. Protein

and the rest were from families

nesses compared to their coun-

deficiency is extremely unlikely

that had simply decided to go

terparts raised on the average

on a diet drawn from a variety of

vegetarian. On intelligence test-

American diet. Because of this,

plant foods.

ing, the vegetarian kids were

they will also tend to live years

considerably

longer.

on

omnivorous

diets

experience.

above

average,

with a mean IQ of 116. Now,

10

age.

Children

who

animal-based

foods.

Very young children may need a slightly higher fat intake than

the diet may have had noth-

Nutrient Needs

ing to do with their intelli-

The

carbohydrates

include soybean products, avo-

gence. Rather, these vegetarian

found in whole grains, beans,

cados, and nut butters. Soy “hot

families were better educated

and

the

dogs,” almond butter and jelly

than the average meat-eating

ideal energy to fuel a child’s busy

sandwiches, seasoned veggie

Naked Food Magazine

complex vegetables

provide

adults do. Healthier fat sources

burgers, and avocado chunks

Parents will want to make sure

or more micrograms per day.

in salads, for example, are very

their child’s diet includes a regu-

The body also requires vitamin D,

well accepted. However, the

lar source of vitamin B12, which

which children and parents are

need for fat in the diet should

is needed for healthy blood and

happy to know can be obtained

not be taken too far. American

nerve function. Deficiencies are

by simply playing outdoors in

children often have fatty streaks

rare, but when they happen,

the sun. Fifteen to twenty min-

in the arteries—the beginnings

they can be a bit hard to detect.

utes of daily sunlight on the

of heart disease—before they

Vitamin B12 is plentiful in many

hands and face is enough sun

finish high school. In contrast,

commercial cereals, fortified soy

exposure for the body’s skin

Japanese children traditionally

and rice milks, and nutritional

cells to produce the necessary

grow up on diets much lower

yeast. Check the labels for the

vitamin D. Children in latitudes

in fat and subsequently have

words cyanocobalamin or B12.

with diminished sunlight may

fewer problems with diabetes,

Children who do not eat these

need the vitamin D found in

heart disease, obesity, and other

supplemented products should

multivitamin

chronic diseases.

take a B12 supplement of three

fortified non-dairy milks.

supplements

or

Naked Food Magazine

11

NAKED DIET For calcium, beans, dried figs,

nutritionally adequate. There is

make

adequate

sweet potatoes, and green veg-

no need for infants to be raised

vitamin

etables, including collards, kale,

on cow’s milk formulas. In addi-

vitamin D supplements may be

broccoli, mustard greens, and

tion to containing colic-inducing

necessary.

Swiss chard, are excellent sourc-

proteins that bother many chil-

es. Fortified soymilk and rice

dren, cow’s milk is a common

At about 5 to 6 months of age,

milk and calcium-fortified juices

cause of allergies. Unfortunately,

or when baby’s weight has

provide a great deal of calcium

immune responses to milk pro-

doubled, other foods can be

as well. In addition, eating lots

teins are implicated in insulin-

added to the diet. Pediatricians

of fruits and vegetables, exclud-

dependent diabetes and even in

often recommend starting with

ing animal proteins, and limit-

Sudden Infant Death Syndrome.

an iron-fortified cereal because,

D.

In

amounts these

of

cases,

at about 4 to 6 months, infants’

ing salt intake all help the body Soy formulas are commonly

iron stores, which are naturally

used in all hospital nurseries,

high at birth, begin to decrease.

Growing children also need

although they can occasionally

Add one simple new food at

iron found in a variety of beans

be allergenic as well. Soymilk

a time, at one to two week

and green, leafy vegetables.

sold in grocery stores for adults

intervals.

The vitamin C in vegetables and

is not the same as soy baby

fruits enhances iron absorption,

formula, however, and is not

especially when eaten togeth-

adequate for infants.

retain calcium.

er with an iron-rich food. One

Adding foods to your baby’s diet

example is an iron-rich bean

Infants

burrito eaten with vitamin C-rich

nourishment other than breast

• Introduce iron-fortified infant

tomato salsa. Few people are

milk or soy formula for the first

cereal. Try rice cereal first, mixed

aware that cow’s milk is very low

half year of life, and they should

with a little breast milk or soy

in iron and can induce a mild,

continue to receive breast milk

formula, since it is the least likely

chronic blood loss in the diges-

or formula at least throughout

to cause allergies. Then, offer

tive tract, which can reduce iron

their first 12 months. Breast-fed

oat or barley cereals. Most

and cause an increased risk of

infants also need about two

pediatricians recommend hold-

anemia.

hours a week of sun exposure to

ing off on introducing wheat

make vitamin D—a great moti-

until the child is at least 8

vator for Mom to get back into a

months old, as it tends to be

walking routine.

more allergenic.

is breast milk. When breast-

Some infants, especially those

6 to 8 Months

feeding is not possible, com-

who are dark-skinned or who

• Introduce vegetables.

mercial

live in cloudy climates, may not

Potatoes, green beans, carrots,

Infants

do

not

need

any

5 to 6 Months

The best food for newborns

12

soy

formulas

Naked Food Magazine

are

and peas are all good choices.

lems for adolescents. Caloric

peas, navy beans, and chickpeas,

They

needs vary from child to child.

as well as soy products, such

should

be

thoroughly

as tofu, veggie burgers, soy

cooked and mashed. • Introduce fruits. Try mashed bananas,

avocados,

General guidelines

and tempeh.

strained

Food Groups

peaches, or applesauce.

“hot dogs” or sandwich slices,

• Introduce breads. By 8 months

• One serving of legumes equals 1/2 cup of beans, tofu, or other

of age, most babies can eat

Whole Grains

item (unless an amount is speci-

crackers, bread, and dry cereal.

• Whole grains include breads,

fied).

• Introduce protein-rich foods.

hot and cold cereals, pasta,

• Non-dairy milks include breast

Also by about 8 months, infants

cooked grains (such as rice and

milk and soy formula for infants

can begin to eat higher protein

barley), and crackers.

and toddlers, and rice, soy, and

foods like tofu or beans that are

• One serving equals 1/2 cup

other

well cooked and mashed.

of pasta, grains, or cooked

for children at least 1 year of

cereal, 3/4 to 1 cup of ready-to-

age. Choose fortified soymilk

eat cereal, 1/2 bun or bagel, or

whenever possible, or use other

1 slice of bread.

fortified vegetable-based milks.

Children and Teens

vegetable-based

milks

• One serving of non-dairy milk

Children have high calorie and nutrient needs, but their stom-

Vegetables

equals 1 cup.

achs are small. Offer your child

• Dark green vegetables include

• Nuts include whole or chopped

frequent snacks, and include

broccoli, kale, spinach, collard

nuts, nut butters, whole seeds,

some less “bulky” foods like

greens, turnip greens, mustard

and seed butters.

refined whole grains and fruit

greens, beet greens, bok choy,

• One to two servings of nuts

juices. Do limit juices, how-

and Swiss chard.

may be included in a healthy

ever, since children may fill

• Other vegetables refer to all

diet, but they are optional. One

up on them, preferring their

other vegetables, fresh or frozen,

serving of nuts or nut butters

sweetness to other foods.

raw or cooked.

equals 1 tablespoon.

• One serving of vegetables high-

equals 1/2 cup cooked or 1 cup

Fruits

energy needs and busy sched-

raw (unless an amount is speci-

• Fruits include all fruits, fresh

ules. Keeping delicious, health-

fied).

or frozen, raw or cooked, and

Teenagers

often

have

fruit juices.

ful snack choices on hand and guiding teens to make lower-fat

Legumes, Nuts, Seeds, and

• One serving equals 1/2 cup

selections when eating out will

Non-Dairy Milks

cooked fruit, 1/2 cup fruit juice,

help to steer them away from

• Legumes include any cooked

1/4 cup dried fruit, or 1 piece

dining pitfalls that often cause

bean such as pinto, kidney,

of fruit (unless an amount is

weight gain and health prob-

lentils, split peas, black-eyed

specified). Naked Food Magazine

13

NAKED DIET

Daily Meal Planning for Children and Teens

1 to 4 YearS OLD

5 To 6 yearS OLD

7 to 12 Years old

13 to 19 YearS Old

Whole Grains, Breads, Cereals:

Whole Grains, Breads, Cereals:

Whole Grains, Breads, Cereals:

Whole Grains, Breads, Cereals:

4 servings

6 servings

7 servings

10 servings

Vegetables:

Vegetables:

Vegetables:

Vegetables:

2-4 tablespoons dark

1/4 cup dark green

1 serving dark green

1-2 servings dark green

green vegetables,

vegetables, 1/4 to 1/2

vegetables, 3 servings

vegetables, 3 servings

1/4 to 1/2 cup other

cup other vegetables

other vegetables

other vegetables

Legumes, Nuts, Seeds,

Legumes, Nuts, Seeds,

Legumes, Nuts, Seeds,

Legumes, Nuts, Seeds,

Non-Dairy Milks:

Non-Dairy Milks:

Non-Dairy Milks:

Non-Dairy Milks:

1/4 to 1/2 cup legumes,

1/2 to 1 cup legumes,

2 servings legumes,

3 servings legumes,

3 servings breast milk,

3 servings soymilk or

3 servings soymilk or

2-3 servings soymilk or

soy formula, soymilk,

other non-dairy milk

other non-dairy milk

other non-dairy milk

Fruits:

Fruits:

Fruits:

Fruits:

3/4 to 1 1/2 cups

1 to 2 cups

3 servings

4 servings

vegetables

or other non-dairy milk

The

Physicians

Committee

for

Responsible

of

Medicine (PCRM) is a non-profit organization,

vitamin B12, such as any typical childrenâ&#x20AC;&#x2122;s

which promotes a vegan diet, preventive medicine,

multivitamin or vitamin-fortified cereals

alternatives to animal research, and encourages

or soymilk.

higher standards of ethics and effectiveness in research.

Be

sure

to

include

a

source

For more information visit www.pcrm.org.

14

Naked Food Magazine

I'M A game changer. I'M A NAKED FOOD CHEF.

BECOME ONE WITH THE NEW MASTER PLANTS ECOOKBOOK.

NAKED KITCHEN

RASPBERRY PROTEIN SNACK Yield: 2 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal

16

Naked Food Magazine

INGREDIENTS

•

1 cup almond or coconut milk

•

2 cups fresh organic raspberries

•

1 handful fresh organic mint

•

1 organic kiwi with skin, chopped

•

3 Tbsp. chia seeds

•

1 cup coconut water or organic rice milk

METHOD

In a food processor, blend rice milk or coconut water and 1 cup of raspberries. Pour into a large glass container and add chia seeds. Stir until combined. Let the mixture sit for 5 minutes and stir again. Let it sit for 20 minutes or longer in the refrigerator. Serve topped with whole raspberries, chopped kiwi, and mint leaves.

Naked Food Magazine

17

NAKED HEALING

H

owever, there is a dilemma: we need this

ning,

making

form of radiant energy for good health â&#x20AC;&#x201C;

their

appearance, feel

people

more

more

sunlight

causes

people

to

with severe bone deformities (rickets). Most

strengthened, and less nervous.1 Many people

recently, research has shown that without the

can

sunâ&#x20AC;&#x2122;s life-giving energy we are at thirty times

depression

greater risk of death from cancer.

motivation,

with

the

symptoms sleepiness,

energetic,

with

in fact, without it our bodies become diseased

identify

active,

satisfied

balanced,

low-sunlight, of

fatigue,

increased

winter lowered

appetite,

weight gain, irritability, and decreased socia-

18

Everyone feels better when the sun comes out.

bility.2 Nicely summarized; sunshine is health

In addition to the cosmetic effects of tan-

and happiness.

Naked Food Magazine

THE SUN

THE VITAMIN & THE CANCER

DILEMMA BY JOHN MCDOUGALL MD

Have you ever wondered how something as natural and omnipresent as sunlight could hurt you? Over eons of evolution (or by Divine creation, if you choose), people have been exposed to the sun’s radiation. You would think by now we would have adapted so as to live in harmony with this enveloping environment. Yet, expert doctors warn us to avoid almost any exposure to these potentially damaging rays – the sun’s radiation is known to suppress our immune system, give us cancer, and cause us premature aging. Naked Food Magazine

19

NAKED HEALING

A POTENT, NON-PROFITABLE REMEDY For centuries, doctors and natural healers relied on medical treatment by sunlight, called Heliotherapy, to help heal many common ailments. Scientific research shows sunshine to be an effective treatment for rickets, osteomalacia, osteoporosis, acne, eczema, psoriasis, neonatal jaundice, and depression (Seasonal Affective Disorder).7-8 Most recently, solar energy has been found to prolong the life of people with our most common forms of cancer.6-7 All considered, when was the last time you heard of a doctor recommending an hour of afternoon sunning for a patient’s troubles? And which pharmaceutical company sells sunshine?

The Vitamin D Connection The main function of vitamin D is to maintain the body’s calcium concentrations at a precise level. This is accomplished by increasing the absorption of calcium from the intestines and the interaction with other hormones (like parathyroid hormone). Almost all tissues and cells in the body have receptors for this hormone, and therefore are affected by its presence. More than 90% of the vitamin D requirement of people is met by internal synthesis with the aid of sunlight, not from the diet.4 Very few foods naturally contain vitamin D. Examples are: fatty marine fish (salmon, cod liver oil, mackerel, and sardines); and a few foods are fortified with vitamin D, like cow’s milk sold in the United States, as well as some orange juices, cereals, and breads – the vitamin is added during manufacturing.

20

Naked Food Magazine

Vitamin supplements (pills) are also common sources of this active substance. In children, vitamin D deficiency will cause a disease

characterized

by

the

severe

bone

deformity called rickets. In adults, osteomalacia (a weakening of the bones) may develop along with muscle weakness, and aching bones and muscles. A role for vitamin D in cancer prevention has recently become a topic of much discussion. Since 1941 researchers have reported that common cancers, like breast, prostate, and colon, are less common where people get more intense sunlight, nearer the equator.

Consumption of

cow’s milk is believed to increase the risk of aggressive and advanced cancer, especially prostate cancer, by interfering with vitamin D activity.7 More specifically, the much-ravedabout calcium in milk suppresses circulating levels of this hormone, encouraging cancer growth. Anticancer effects of vitamin D include regulation of cell growth, helping older cells die when they are supposed to (apoptosis), inhibiting the formation of new blood vessels that feed cancers, stopping the spread of cancer (metastasis), and helping to prevent out-of-control cellular proliferation, a hallmark of cancer. The benefits are not just limited to prevention. There is good evidence that sunlight exposure can benefit those who have already been diagnosed with cancer.7

“VITAMIN D” IS NOT REALLY A VITAMIN “Vitamin

D”

is

a

misnomer.

Vitamins,

by

Explanations for the benefits of the sun’s energy have focused almost exclusively on vitamin D. The truth is the therapeutic effects from the sunlight are much broader than the simple synthesis of this important substance. For example, the connection between sunlight and our well-being is through the increased production of the feel-good brain chemical, serotonin.8 Motion of the sun, perceived through our eyes, from sunrise to sunset, sets our biological clock and determines our circadian rhythms.

definition, are not synthesized by our body,

The amount of this hormone needed by our

but are small organic substances, which must

bodies is very small. The exposure of skin

be acquired through our foods. Because we

sufficient to cause a slight pinkness produces

easily

vitamin D levels equivalent to 20,000 IU (as

synthesize

this

biologically

active

substance, it is by definition a hormone created

supplied by pills).

by the action of sunlight on plant-derived sterols

than the RDA for adults under 50 years old,

circulating through the exposed layers of our

and

skin.

recommendations for daily oral supplements. 3

Thus, it is commonly referred to as the

20

times

This is 100 times greater greater

than

the

highest

“sunshine vitamin,” but more correctly it should be

called

the

“sunshine

hormone.”

This

Vitamin D toxicity is never caused by ex-

hormone only becomes a “vitamin” under the

cess

unnatural living conditions of severe sunlight

with an SPF of 15 or greater can reduce

deprivation.

vitamin D production by 95%.4

In this case, the only available

sunlight

exposure.

Sunscreen

source may be diet. Naked Food Magazine

21

NAKED HEALING Because vitamin D is fat soluble, it is effective-

FIRST MAN-MADE CHANGE: MIGRATION

ly stored in the body’s own fatty tissues where

I (John McDougall) am of Scotch-Irish decent

it serves as a “sunshine battery” for later use

and my skin is fair with a very low level of

during the darker days of winter. With obese

pigmentation (melanin) which allows the sun’s

people, this hormone is “sucked” so success-

vital radiation to easily penetrate its outer lay-

fully into the body fat that much of it becomes

ers. Because of this efficiency, I can make all the

essentially unavailable for future use – this is

vitamin D I need from as little as five minutes

proposed as one reason obese people have

of exposure to my face, hands, and arms (6% to

more risk of cancer.

10% of my body) at noon, two to three times a week, while living at a latitude similar to Detroit’s.

Harms from Overexposure Sunlight is a form of powerful radiation, so it

My sun exposure changed drastically in my early

should not be a surprise that there is a potential

twenties when I migrated from Michigan (42 N

for harm. This ultraviolet light suppresses our

latitude) to Hawaii (21 N latitude). As a result, I

cancer-fighting immune system and causes the

became a “white boy” living in an environment

formation of free radicals which damage our cells,

fitted for much darker-skinned people. I sunned

including their genetic materials (DNA).

my body on the beach, sailed on my boat, windsurfed, and hiked without a hat for 15 years,

Repeated, severe injuries to the skin’s elastic

often at high noon in the summer months. The

structures cause it to wrinkle, an unsightly sign

result was sun damage to my skin that I live with

of aging. Years of overexposure can lead to

to this day. I also ate a high-fat, low-plant food

precancerous, actinic keratosis, and then actual

diet during my early years in Hawaii.

cancers, basal cell, and squamous cell carcinomas. Ultraviolet light is one of only 60 agents

Darker-skinned people such as Africans, Middle-

designated by the World Health Organization as

Easterners, and some Asians, for example, can

a human carcinogen. More than 1 million cases

develop just the opposite problem by migration.

of skin cancer annually are attributed to sun

Living for eons in lands of intense sunshine, their

exposure.6 This represents 55% of all cancers in

skins became heavily pigmented (lots of melanin)

the USA. Fortunately, these forms of skin cancer

to block out the sun’s powerful radiation. Over

are rarely fatal. This dark side counters our love

the last 400 years, millions of these people have

of the sun and all the scientific evidence that

relocated to lands of limited sunshine, like cloudy

substantiates its benefits; so what went wrong?

London or to an office building in New York City.

Unnatural Causes

Dark skin requires as much as 10 to 50 times

Three changes in our natural condition now place us in harm’s way.

22

Naked Food Magazine

the solar energy to make the same amount of vitamin D as does fair skin.7 The consequence is too often vitamin D deficiency, which may be one

reason that African-Americans living in the USA

reversed the cancer-promoting effects of the

have so much more internal cancer than whites

high-fat diet.9 These findings suggested that

have. Deficiency in their children also causes

changing a personâ&#x20AC;&#x2122;s diet, even after exposure to UV

rickets. It is estimated that over 50% of African-

light, might prevent future skin cancers, and possi-

Americans in the USA are at risk of vitamin D

bly reverse the effects of the sunâ&#x20AC;&#x2122;s damage.

deficiency, compared to only 5% of caucasians.4,7 This may surprise you, but even more than animal SECOND MAN-MADE CHANGE: NUTRITION

(saturated) fat, polyunsaturated oils derived from

Animal experiments reported as early as 1939

vegetables (like corn and safflower oils) are found

provided the first clues about the influence of

to be the strongest promoters of skin cancers

our diet on the risk of skin damage from sunlight.

in people and experimental animals, of any food-

Researchers discovered a diet high in fat increased

stuffs that we eat.10 This danger only applies to

the numbers of ultraviolet (UV) radiation-induced

free oils, like those found in a bottle. When the oil

skin cancers in mice. In the 1980s, studies showed

is still in its natural state, as part of the

that switching from a high-fat to a low-fat diet

components of the fruit or vegetable, it is per-

immediately after the ultraviolet light exposure

fectly safe, and as you know, health-promoting.

Naked Food Magazine

23

NAKED HEALING times less in the low-fat group than the high fat dieters.15 THIRD MAN-MADE CHANGE: ATMOSPHERE The intensity of the sun’s radiation delivered to our skin is increasing because of industrial damage to our atmosphere. Of the types of radiation emitted by the sun, ultraviolet radiation is believed to be almost entirely responsible for the deleterious effects sunlight can have on our systems.

The most serious warning about the sun comes from the fear of developing the very deadly skin cancer, melanoma. This fear is unfounded. Research clearly shows that sun exposure has little to do with the cause of this kind of cancer. In fact, there is good evidence that sunshine can help prevent this vicious cancer and can even slow its growth by doubling a patient’s chances of surviving.11,12 Melanoma is believed to be due to a diet high in fat, especially vegetable oils, and low in fruit and vegetables.13 Even if you have skin damage, it is not too late to change your eating habits. An experiment published in 1994 in the New England Journal of Medicine reported that people with actinic keratosis (precancerous, dry, scaly, rough-textured patches) were able to reduce the chances of development of new actinic (sun damage) lesions, 3 to 6-fold, by switching from a high fat (38% of calories) to a relatively low-fat (21% of calories) diet. This diet was also more plentiful in plant foods.14 Furthermore, during the last 8 months of the study the incidence of skin cancers was 10

24

Naked Food Magazine

The amount of ultraviolet radiation that actually reaches the earth’s surface depends on elevation, latitude, altitude, weather conditions, and on the amount of ozone, water vapor, oxygen, and carbon dioxide in the atmosphere. However, the ozone layer is becoming chemically depleted because of the presence of chlorofluorocarbons (CFCs) in the stratosphere. CFCs are used in air conditioners, and as cleaning and spraying agents in the chemical industry. In 1985, it was reported that there is a hole in the ozone layer over Antarctica, and there is additional evidence that ozone is being lost at nearly all latitudes outside of the tropics.

Taking Action My observations of the world affirm for me that Nature makes few (if any) mistakes, and all forms of life are supported by natural surroundings, which exist in delicate balances. Unfortunately, the equilibrium has been upset and in some ways sunshine has been turned from a friend to a potential foe. Your first response must be to take every step to put things back into balance by making adjustments to receive the proper

amount of sun you need based

to a low-fat, plant-based diet is

on your skin pigmentation. This

always recommended for bet-

may mean at one extreme hours

ter skin. The benefits are almost

of exposure for dark-skinned

limitless and there are no added

people living in low-light condi-

costs or adverse effects from

tions, and at the other extreme

this simple step. This kind of

great efforts to minimize expo-

eating is so powerful that it

sure in fair-skinned people living

actually provides some of the

near the equator.

same biochemical benefits as sunlight without any of the

Because of the recent worsening

atmospheric

risks.5

conditions,

especially if you are fair-skinned,

I do not recommend vitamin D

you may need to wear protec-

supplements, except in those

tive clothing, avoid sun exposure

extremely rare cases (such as

during peak hours of radiation,

confinement to a nursing home

and use sunscreens. Use of pro-

or exile to the Arctic) where you

tective agents is a must for areas

cannot get the most reliable and

of skin that have already been

beneficial source of vitamin D:

damaged, commonly, face, neck,

sunshine. The components of

shoulders, and hands. However,

life that provide radiant health

you can still choose to increase

for you are: clean air, water, and

sun exposure to undamaged

food, adequate rest, moderate

areas of skin such as legs, ab-

exercise, and sunshine.

domen, and back in order to

are cost-free, side-effect-free, but

obtain the health benefits of

also profit-free, so donâ&#x20AC;&#x2122;t expect

this radiant energy. The safest

much outside encouragement

way to benefit from the heal-

for their liberal use.

These

ing powers of sunlight may be to build your exposure slowly

John McDougall, MD is a board-

throughout the year and to

certified internist, author of 11

avoid burning from impulsive

national best-selling books, host

intense exposures.

of the nationally syndicated television show McDougall M.D., and

Regardless of skin tone, occupa-

medical director of the 10-day,

tion, present geographic loca-

live-in McDougall Program. Visit

tion, or current health, a change

www.drmcdougall.com

1. Gambichler T, Bader A, Vojvodic M, Bechara FG, Sauermann K, Altmeyer P, Hoffmann K. Impact of UVA exposure on psychological parameters and circulating serotonin and melatonin. BMC Dermatol. 2002 Apr 12;2(1):6. 2. Magnusson A. Seasonal affective disorder: an overview. Chronobiol Int. 2003 Mar;20(2):189-207. 3. Holick MF. Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. Am J Clin Nutr. 2004 Mar;79(3):362-71. 4. Holick MF. Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. Am J Clin Nutr. 2004 Dec;80(6 Suppl):1678S88S. 5. McCarty MF. A moderately low phosphate intake may provide health benefits analogous to those conferred by UV light - a further advantage of vegan diets. Med Hypotheses. 2003 Nov-Dec; 61(5-6):543-60. 6. Egan KM, Sosman JA, Blot WJ. Sunlight and reduced risk of cancer: is the real story vitamin D? J Natl Cancer Inst. 2005 Feb 2;97(3):161-3. 7. Giovannucci E. The epidemiology of vitamin D and cancer incidence and mortality: A review (United States). Cancer Causes Control. 2005 Mar;16(2):83-95. 8. Hoekstra R. Effect of light therapy on biopterin, neopterin and tryptophan in patients with seasonal affective disorder. Psychiatry Res. 2003 Aug 30;120(1):37-42. 9. Black HS. Influence of dietary factors on actinically-induced skin cancer. Mutat Res. 1998 Nov 9;422(1):185-90. 10. Harris RB, Foote JA, Hakim IA, Bronson DL, Alberts DS. Fatty acid composition of red blood cell membranes and risk of squamous cell carcinoma of the skin. Cancer Epidemiol Biomarkers Prev. 2005 Apr;14(4):906-12. 11. Berwick M, Armstrong BK, Ben-Porat L, Fine J, Kricker A, Eberle C, Barnhill R. Sun exposure and mortality from melanoma. J Natl Cancer Inst. 2005 Feb 2;97(3):195-9. 12. Christophers AJ. Melanoma is not caused by sunlight. Mutat Res. 1998 Nov 9;422(1):113-7. 13. Millen AE, Tucker MA, Hartge P, Halpern A, Elder DE, Guerry D 4th, Holly EA, Sagebiel RW, Potischman N. Diet and melanoma in a case-control study. Cancer Epidemiol Biomarkers Prev. 2004 Jun;13(6):1042-51. 14. Black HS, Herd JA, Goldberg LH, Wolf JE Jr, Thornby JI, Rosen T, Bruce S, Tschen JA, Foreyt JP, Scott LW, et al. Effect of a low-fat diet on the incidence of actinic keratosis. N Engl J Med. 1994 May 5;330(18):1272-5. 15. Black HS. Influence of dietary factors on actinically-induced skin cancer. Mutat Res. 1998 Nov 9;422(1):185-90. 16. Burns CA, Brown MD. Imiquimod for the treatment of skin cancer. Dermatol Clin. 2005 Jan;23(1):151-64, vii.

Naked Food Magazine

25

NAKED NAKED NAKED LIFESTYLE KITCHEN FOOD

ENLIGHTENED PIZZA CRUST Yield: 2 Pizza Crusts. Recipe developed by the Naked Food Chefs. Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal

26

Naked Food Magazine

INGREDIENTS •

1 lb. fresh organic cauliflower florets

•

3 Tbsp. ground chia seeds

•

6 Tbsp. water

•

½ cup almond meal

•

1 Tbsp. non-gmo miso paste

•

½ tsp. garlic powder

•

½ tsp. dried oregano

•

Sprinkle of nutritional yeast

METHOD Preheat oven to 350°F. Line a baking sheet with parchment paper or use a flat silicone sheet. In a food processor, mill 3 Tbsp. chia seeds until finely ground. Pour into a small container and add 6 tablespoons of water. Mix well and let stand for 5 minutes. Mix again and let stand for another 15 minutes. Place the cauliflower florets in the food processor and pulse until a rice-like texture is created. Transfer the cauliflower “rice” to the center of a thin dishtowel. Use your hands to squeeze the rice in the towel, removing all of the excess moisture. Place the drained cauliflower in a large bowl, and add the chia mixture, almond meal, miso, garlic, and dried oregano. Mix thoroughly. Press mixture against the parchment-lined baking sheet, and use your hands to shape the mixture into your desired size. Keep the crust to ¼-inch thick. Bake for 30-35 minutes, until the top is lightly golden and dry to the touch. For best results, use an additional piece of parchment paper to flip the entire pizza crust. Return it to the pan and bake for an additional 15 minutes. Once the crust is firm and dry, add your favorite pizza toppings and return to the oven briefly, about 5-10 additional minutes. We added marinara sauce, pesto, zucchini slices, and asparagus. We used fresh organic basil, sunflower sprouts, and nutritional yeast as toppings.

Naked Food Magazine

27

NAKED WISDOM

28

Naked Food Magazine

superbugs & antibiotics

IN MEAT BY MICHAEL GREGER, MD

Clostridium difficile, commonly known as C. diff, is one of our most urgent bacterial threats. It is sickening a quarter million Americans every year, killing thousands to the cost of a billion dollars a year, and itâ&#x20AC;&#x2122;s on the rise. Although uncomplicated cases have been traditionally managed with powerful antibiotics, recent reports suggest that hyper-virulent strains are increasingly resistant to medical management, requiring surgery to remove the entire colon. This surgery is so risky, the operation alone may kill in half the time.

Naked Food Magazine

29

NAKED WISDOM

T

here has also been a rise in the percentage

Colonization

or

of cases that end up under the knife,

superbugs such as C. difficile and MRSA at the

which could be a marker of the emergence of

farm production level may be more important,

hyper-virulent strains. Historically, most cases

though, than at the slaughterhouse level. One

appeared in hospitals, but a landmark study

of the reasons sows and their piglets may

recently published in the New England Journal

have such high rates of C. diff is because of

of Medicine found that only about a third

cross-contamination of feces in the farrowing

of cases could be linked to contact with an

crate, which are metal cages used to confine

infected patient.

mother pigs.

Another potential source is our food supply. In

Could you just follow food safety guidelines

the US, the frequency of contamination of retail

and cook the meat thoroughly? Unfortunately,

chicken has been documented to be up to 1 in

current food safety guidelines are ineffective

6 packages off store shelves. Pig-derived C. diff,

against C. difficile. To date, most food safety

however, have garnered the greatest attention

guidelines recommend cooking to an internal

from public health personnel because the same

temperature as low as 145°F, which is the

human strain that’s increasingly emerging in

official

the community outside of hospitals is the major

Recent studies show that these C. diff spores

strain among pigs.

can

USDA

survive

contamination

of

recommendation extended

heating

pigs

for at

by

pork. 174°F,

therefore the guidelines should be raised to C. diff is now one of the most common causes

take

of intestinal infections in piglets in the United

account.

States.

this

potentially

killer

infection

into

Particular attention has been paid to

pigs because of high rates of C. diff shedding

The problem is that sources of C. diff food

into their waste, which can lead to the

contamination might include not only fecal

contamination of retail pork. The U.S. happens to

contamination on the meat, but transfer of

have

spores from the gut into the actual muscles

the

highest

levels

of

C.

diff

meat

contamination tested in the world.

of the animal, inside the meat. Clostridia bacteria like C. diff comprise one of the main

Carcass contamination by gut contents at

groups of bacteria involved in natural carcass

slaughter probably contributes most to the

degradation, and so by colonizing muscle

presence of C. diff in meat and meat prod-

tissue before death, C. diff can not only

ucts. But, why is the situation so much worst in

transmit to new hosts that eat the muscles,

the U.S.?

like us, but give them a headstart on carcass

Slaughter techniques differ from

country-to-country, with those in the United States being what they call more of the “quick and dirty” variety.

30

Naked Food Magazine

break down.

ANTIBIOTICS

thousands of turkeys or chickens. This may explain why in Europe, human MRSA infection has been tied to just living in a region with

When farm animals are fed antibiotics, they can

industrial pig production, whether or not people

develop antibiotic-resistant bacteria in their guts.

have direct contact with livestock.

The gut bacteria becomes manure on meat, which can spread to humans -even vegetarian humans,

These findings may not just be limited to Europe,

since drug resistant bacteria in the animal feces

though, where their factory farms pale in com-

can also spread to people through crops or the

parison to what we have here in the States, but

environment. Exhaust fans from pig or poultry

we didnâ&#x20AC;&#x2122;t know for sure, until now. Both,

operations can blow MRSA superbugs straight out

proximity to swine manure, application to crop

into the surrounding area.

fields and livestock operations, were associated with MRSA and skin and soft-tissue infections

Methicillin-resistant Staphylococcus aureus is a

in people here in the U.S. These findings

bacterium responsible for several difficult-to-

contribute to the growing concern about the

treat infections in humans. You can find MRSA

potential public health impacts of high-density

floating

livestock production.

around

outside

sheds

containing

In December 2013, the FDA released a guide for industry where they recommend antibiotics no longer be used to just fatten animals for slaughter. They emphasize, however, that following these guidelines is voluntary and they are not legally enforceable.

Naked Food Magazine

31

NAKED WISDOM Achievements in modern medicine, such as

resistant bacterial pathogens.

surgery and the treatment of preterm babies, which we take for granted today, would not be

The USDA is even considering going backwards,

possible without access to effective treatment

and eliminating the requirement to test for Staph

for bacterial infections. Within just a few years,

aureus in the federal school lunch program.

we might be faced with dire setbacks, unless

They understand that school-aged children are

real

coordinated

considered a “sensitive population,” hence, more

actions are immediately taken to protect these

stringent requirements, including sampling and

wonder drugs. The use of antibiotics solely to

testing, may be considered to help assure safety

promote the growth of farm animals to slaugh-

and public confidence. However, the cost of such

ter weights should be banned worldwide as

programs must be weighed against the cost of

has happened in the EU. Europe stopped

buying the food needed to support the program.

and

unprecedented

global

feeding pigs and chickens tetracycline and penicillin to promote growth about 40 years

As one University of Iowa epidemiologist said,

ago; something we continue to do to this day

“although human health should take priority

in the United States.

over farm animals, farmers will be reluctant to change until researchers can come up with safe

The Pew Commission recently published a 5-year

and cost-effective practices to replace the use

update on their landmark blue-ribbon commis-

of antibiotics.” How much are antibiotics really

sion report on current agricultural practices that

saving the industry? The net bottom line ben-

found “the present system of producing food

efit from the use of antibiotic feed additives may

animals

only be about $0.25 per animal, which means

in

the

United

States

presents

an

unacceptable level of risk to public health.” Their

eliminating

the

risky

practice

of

feeding

number one recommendation was to ban the

antibiotics by the ton to farm animals would

non-therapeutic use of antibiotics, but agricul-

raise the price of meat less than a penny per

ture lobbies are not going to give up the use

pound.

of antibiotics without a fight. In December 2013, the FDA released a guide for

32

industry where they recommend antibiotics no

A founding member of the American College

longer be used to just fatten animals for

of Lifestyle Medicine, Michael Greger, MD, is a

slaughter. They

that

physician, author, and internationally recognized

following these guidelines is voluntary and

speaker on nutrition, food safety, and public health

they are not legally enforceable. This voluntary

issues. Currently Dr. Greger serves as the Director

approach has come under withering criticism

of Public Health and Animal Agriculture at The

from the public health and medical communi-

Humane Society of the United States. For more

ties concerned about the increase in antibiotic-

information visit NutritionFacts.org.

emphasize, however,

Naked Food Magazine

HELP. WE WON'T MAKE IT WITHOUT YOU.

PLEASE SUPPORT NAKED FOD MAGAZINE'S CROWDFUNDING CAMPAIGN AT INDIEGOGO: www.indiegogo.com/projects/naked-food-is-medicine STARTING July 10, 2015

NAKED KITCHEN

QI CARROTS WRAPS Yield: 16 Wraps. Recipe from Naked Food's Master Plants Cookbook Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal

34

Naked Food Magazine

INGREDIENTS For the wraps •

2 large organic carrots

•

2 Tbsp. pine nuts (aka pignoli)

•

Fresh organic sprouts

•

Pinch of paprika

For the hummus •

1 cup chickpeas, cooked

•

¼ cup hemp seeds

•

¼ cup non-dairy milk

•

1 tsp. tahini

•

1 tsp. non-gmo light miso

•

2 Tbsp. fresh squeezed lemon juice

•

Pinch of ground pepper

METHOD Making the hummus. Add all the ingredients to a food processor and grind until smooth. Making the wraps. Using an adjustable ceramic or BPA-free mandolin, slice carrots on the 0.5mm setting. Lay carrot slices on a flat surface and spread hummus and sprouts to about ½” from the edges. Roll carrots to form a cylinder. Top with extra sprouts, pine nuts and a pinch of paprika.

Naked Food Magazine

35

NAKED FOOD

KNOW YOUR

PHYTO NUTRIENTS

BY THE HIPPOCRATES HEALTH INSTITUTE

Phytonutrients have powerful health-promoting properties including antioxidant and antiinflammatory effects. Whenever you hear the word antioxidant, think “anti-aging.” This is because antioxidants neutralize free radicals in the body.

36

Naked Food Magazine

Naked Food Magazine

37

NAKED FOOD Free radicals contribute to chron-

immune system sends more

grow. Consequently, the plants

ic diseases from cancer to heart

blood to deliver those compo-

stop producing many of the an-

disease and Alzheimer’s disease

nents needed to recover.

tibodies needed to naturally deal

to vision loss. Free radicals also

with these challenges.

cause cellular damage that can

IS ORGANIC BETTER?

lead to wrinkles, and dry, sag-

Organic fruits and vegetables

Phytonutrients are also very sen-

ging skin. Free radicals come

have far more phytonutrients

sitive to heat and are destroyed

from alcohol, air pollution, radia-

than non-organic plants. This is

by the cooking process. There-

tion, toxins, and stress, to name a

because nonorganic plants be-

fore fresh, ripe, raw, organic,

few. Inflammation is part of the

come dependent upon the ar-

and whole fruits, vegetables,

body's immune response wher-

tificial, chemically synthesized

and sprouts are the best sourc-

ever there is infection or injury.

pesticides and fungicides farm-

es of these powerful defend-

The affected area swells as your

ers spray on them to help them

ers for your immune system.

Abundant evidence suggests that eating whole fruits, vegetables, and whole grains, all rich in networks of antioxiWe aren’t defenseless against free radicals. The body makes scads of mol-

dants and their helper molecules, provides protection against

ecules that quench free radicals as surely as water douses fire. We also

many of these scourges of aging.

extract free-radical fighters from food. These defenders are often lumped together as “antioxidants.” They work by generously giving electrons to free radicals without turning into electron-scavenging substances themselves.

38

Naked Food Magazine

COLORING YOUR PLATE.

Lycopene: Tomatoes, watermel-

Scientists have identified more

on, pink grapefruits, and apricots.

than 25,000 phytonutrients in

Good for boosting the immune

plant foods. Many phytonutri-

system and cancer of the mouth,

ents give plants their distinctive

esophagus, lung, stomach, intes-

colors such as the green, orange,

tines, prostate, cervix, and colon.

and red in spinach, carrots, and

Allyl Sulfides: Garlic, onions,

bell peppers.

and shallots. Strengthens the immune system, good for al-

Chlorophyll: Wheatgrass, spirulina,

lergies, colds, and flu.

chlorella, barley grass, and in all leafy greens. Good for healthy blood, brain, all bodily tissues, detox, lowers blood pressure, glowing skin.

Selenium: Brazil nuts and walnuts. Boosting the immune

Diindolylmethane: Cauliflower,

system especially for people

kale, broccoli, cabbage, Brus-

dealing with colds, flu, AIDS/HIV,

sels sprouts and collard greens.

and tuberculosis. Excellent for the

Strengthens the immune system.

thyroid and it is anti-aging.

Curcuminoids: Turmeric. This phytonutrient has been shown to have anti-inflammatory, prodigestive, and anti-infectious activities. The Hippocrates Health Institute, is a non-profit organization that offers nutritional counseling, nonBeta-carotene: Carrots, yams,

invasive remedial and youth-en-

and green leafy vegetables.

hancing therapies, spa services,

Good for healthy eyes, skin,

and enzyme-rich, organic meals.

hair, bones, teeth, and sex.

Visit hippocratesinst.org Naked Food Magazine

39

NAKED NAKEDKITCHEN FOOD

FARMER'S FABulous Bowl Yield: 4 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal

40

Naked Food Magazine

INGREDIENTS •

1 cup organic buckwheat, uncooked

•

1 cup organic lentils, uncooked

•

1 cup organic mushrooms, sliced

•

1 cup organic carrots, shredded

•

½ organic yellow pepper, chopped

•

1 medium size organic onion

•

1 sprig fresh organic dill

•

1 Tbsp. non-gmo, miso paste

•

1 tsp. nama shoyu or tahini

•

1 Tbsp. hemp seeds (optional)

•

Pinch black pepper

METHOD In a large pot, bring 4 ½ cups water to a boil. Add lentils, buckwheat, miso, onion, and a few (5 -6) dill leaves. Cook for 10 minutes and bring to medium heat until water is absorbed. In a saucepan, cook mushrooms in 1 cup of water over medium heat for about 5 minutes. Add pepper, nama shoyu or tahini, and carrots, and let simmer for another 10 minutes. Set aside. Add contents of saucepan to lentil/buckwheat mixture when ready. Add hemp seeds and stir well. Top with fresh dill leaves and serve.

Naked Food Magazine

41

NAKED TRUTH

W

hen I think of Father’s Day, I’m flooded

of animal products is linked to the Number 1 killer

with memories from my childhood.

in America: heart disease.

When we hosted a get-together, my

dad would don an apron (the only time I ever saw

That’s not what I want to talk about here, not

him

wear

and

proudly

hibachi

grill,

directly, anyway. The vast majority of heart disease

burn

doz-

occurs when our arteries (the tubes that carry

ens of burgers, steaks, and chicken breasts.

richly oxygenated blood away from our hearts

The other dads would stand beside the grill,

and lungs) get so “gunked up,” the blood stops

offering commentary and advice. With a little

flowing smoothly. As Dr. Terry Mason, the Chicago

imagination, I saw them in bearskins, weapons set

physician featured in the documentary Forks Over

down behind the fire ring, celebrating their success

Knives, points out, if we have vascular disease

at the hunt. There was nothing I wanted more than

anywhere, we have it everywhere.

one),

fire

sear,

up

scorch,

the and

to participate in this primal male-bonding ritual. One of the first parts of the body to fail as a result Grilling is, if anything, a bigger deal in 2015 than it

of this entire gunk is, shall we say, the very part that

was in the 1970s. Celebrity grill chefs, hometown

men use to become fathers. According to Dr. Mason,

cook-off shows, and an Internet marketplace for

erectile dysfunction is “the canary in the coal mine”

niche rubs, marinades, and even monogrammed

for heart disease. As a Physicians Committee for

branding irons, have encouraged many of us to

Responsible Medicine report put it, less poetically,

take the simple barbecue to new heights of culinary

“impotence should be viewed as a sign that other

ambition. Every Father’s Day, millions of American

cardiovascular problems may manifest in the future,

dads proudly and lovingly share millions of pounds

and that diet and lifestyle changes to help prevent

of meat with their families, though the consumption

these problems are essential.”

MEAT &

MANLINESS BY HOWARD JACOBSON, PhD

42

Naked Food Magazine

Naked Food Magazine

43

NAKED TRUTH It’s pretty ironic that the food that most men

the problem, in most cases, is a gunked-up

associate with “manliness” —meat—is actually one

cardiovascular system. Instead of correcting this

of the big enemies of manliness. The pharmaceutical

problem through diet (which has only positive

industry has solutions, of course. Eli Lilly made $1.2

side effects), Viagra and other drugs just delay the

billion in 2012 through sales of ED drug Cialis. Pfizer

natural outflowing of blood from the penis,

earned $1.1 billion from Viagra, and that’s just the

hence the “four-hour erection” danger. Going

tip of the, uh, iceberg. Levitra, Stendra, and several

back to the canary in the coalmine metaphor:

generic drugs also rack up the profits for big

ED drugs are like giving the canary a respirator.

pharma. Why not avail yourself of one of those pills

Now the canary can breathe, but the coal miners

if you suddenly find yourself, Bob Dole-like,

are in worse shape than before because the next

unable to “raise the flag?” Two big reasons, first,

symptom of that bad air might be quick death

side effects. Viagra.com

by carbon monoxide poisoning, or a deadly

lists mild to moderate

headache, flushing of the face, and stomach

methane explosion.

upset as “common” side effects. Uncommon ones include “temporary changes in color vision (such

My prescription for healthy dads is to lay off the

as trouble telling the difference between blue and

meat, and instead grill some inspirational veggies.

green objects or having a blue color tinge to them),

I’m sure asparagus, zucchini, peppers, parsnips,

eyes being more sensitive to light, or blurred

and carrots will help create both the mood and the

vision.” The rare ones include the famous “erection

means. Oh, and ladies, don’t think you’re going to

lasting more than four hours” which can cause

get a pass here. As plant-based octogenarian

permanent damage to the penis.

triathlete

Ruth

Heidrich

sensitivity

also

depends

Common side effects of Cialis include headache,

reminds on

a

us,

clitoral

free-flowing

cardiovascular system.

indigestion, back pain, muscle ache, nasal congestion, flushing, and limb pain. The penis is work-

My dad passed in 1989, at the age of 71, from a

ing, but at the expense of pretty much everything

sudden heart attack. I dedicate this article, and the

else. Not exactly the picture of an ardent lover, is it?

veggies I will continue to grill on Father’s Day, to his

Side effects are not, in my view, the most serious

memory. May his “greatest” generation be among

drawback of a pharmaceutical approach to ED.

the last to have the fullness of their days denied

Rather, the bigger danger is that the drugs work

by our collective nutritional ignorance.

as advertised. They treat a symptom, not the cause. Viagra blocks a particular chemical, PDE5, that is

44

primarily used in the penis to remove the “get it

Howard Jacobson, PhD, runs PlantYourself.com.

up” enzyme, cGMP. If you block PDE5, the cGMP

As a researcher, speaker, educator, and coach,

can build up to the point where the penile muscles

and contributing author to T. Colin Campbell’s

relax enough to let in the necessary blood to

WHOLE: Rethinking the Science of Nutrition and

maintain erection. Remember that the root of

Garth Davis, MD's upcoming Proteinaholic.

Naked Food Magazine

NAKED KITCHEN

NAKED ALMOND MILK + HERB SPREAD Yield: 3 Cups +1 Spread. Recipe developed by the Naked Food Chefs. Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal

NAKED ALMOND MILK INGREDIENTS •

2 organic carrots

•

1 cup raw almonds

•

4 dates, pitted

•

1 tsp. alcohol-free vanilla extract

•

4 cups filtered water

METHOD Soak almonds overnight; drain and rinse. In a high-powered blender, mix the almonds, dates, vanilla, and water for about a minute or until mixture looks creamy and uniform. Over a large glass bottle or jar, drape a nut milk bag, or double-layered cheesecloth. Secure it with a rubber band. We use a teapot infuser or tea strainer to filter the almond pulp. Pour almond milk through your filter in increments. Gently push and remove the pulp that builds up and set aside. Store almond milk in an air-tight glass container in the refrigerator. Milk will last for 2 or 3 days. ALMOND HERB SPREAD INGREDIENTS •

1 cup almond milk pulp (left over)

•

½ cup any other seed (pumpkin, sesame, sunflower)

•

1 Tbsp. nama shoyu or tamari

•

1 Tbsp. fresh organic lemon juice

•

1 clove fresh organic garlic

•

3 Tbsp. of any fresh, organic chopped herbs (rosemary, basil, cilantro, sun-dried tomatoes, olives, or parsley)

METHOD In a food processor, mix all ingredients until smooth and spreadable.

Naked Food Magazine

45

NAKED WELLNESS

46

Naked Food Magazine

the toxins

that threathen our

BRAIN BY MARGARITA RESTREPO, CPBN

There are more than 1,000 brain-related diseases and disorders that affect nearly a billion people worldwide. Professor Colin Pritchard's latest research published in the journal, Public Health, has found that there has been a sharp rise of dementia and other neurological deaths in people under 74. The rise is due to a higher proportion of older people being affected by neurological conditions; and what is really alarming, it is starting earlier and affecting people under 55 years of age.

Naked Food Magazine

47

NAKED WELLNESS highly and acutely toxic to bees, wildlife, and

Neurological Disorders In Adults The research highlights that between 1979-2010 there is an alarming “hidden epidemic” of rises in neurological deaths of adults under 74 in Western countries. Total neurological deaths in both men and women rose significantly in 16 of the countries covered by the research, which is in sharp contrast to the major reductions in deaths from all other causes.

Women's

neurological deaths rose faster than men's in most countries.

not account for the earlier onset. Considering the changes over the last 30 years, such as the explosion in electronic devices, rises in background non-ionizing radiation (PCs, microwaves, TVs, mobile phones); and road and air transport increasing background petrochemical pollution, one of the biggest changes has been the massive introduction of neurotoxins in food and household products including pesticides, chemicals,

heavy

metals,

additives,

hormones, antibiotics, colorants, and genetically

who

travels

delayed children,

around

effects

of

the

world

chemical

recommends

that

studying

exposure

on

consumers,

es-

pecially pregnant women, should eat organic produce. Grandjean estimates that there are about 45 organophosphate pesticides on the market, and “most have the potential to a

developing

nervous

system.”

In a 2012 paper published by the National Institutes of Health, Bellinger, a professor of neurology at Harvard Medical School, compared intelligence quotients among children whose mothers had been exposed to these neurotoxins while pregnant to those who had not. Bellinger calculates a total loss of 16.9 million IQ points due to exposure to organophosphates. In the pages of a prestigious medical journal Philippe Grandjean, Bellinger’s Harvard colleague, and Philip Landrigan, dean for global health at Mount Sinai School

modified organisms to name a few.

of Medicine in Manhattan, announced to some

Neurological Diseases in Children

been damaging the brains of unborn children.

Leading scientists recently identified a dozen chemicals as being responsible for widespread behavioral and cognitive problems in children. Dr. David Bellinger determined American children have collectively produced lower IQ scores as a result of exposure to lead, mercury, and organophosphate pesticides. Organophosphates are the most common basis of many insecticides, herbicides, and nerve agents currently used in agriculture. The United States Environmental Protection Agency lists organophosphates as

48

Philippe Grandjean, a Danish-born researcher

damage

While the elderly population has risen, it does

food

humans.1

Naked Food Magazine

controversy that a “silent pandemic” of toxins has

The experts named commonly used chemicals—substances found in both the environment and everyday items like furniture and clothing— that they believed to be causing not just lower IQs but ADHD and autism spectrum disorder. Among the neurotoxins identified were methylmercury, polychlorinated biphenyls, ethanol, lead, arsenic, toluene, manganese, fluoride, chlorpyrifos, tetrachloroethylene, polybrominated diphenyl ethers, and dichlorodiphenyltrichloroethane.

Organophosphates are the most common basis of many insecticides, herbicides, and nerve agents currently

used

in

agriculture.

The United States Environmental Protection Agency lists organophosphates as highly and acutely toxic to bees, wildlife, and humans.

How Toxins Destroy The Brain. About a quarter of the body’s metabolism goes toward operating and maintaining the brain. In order to process even basic information, billions of chemical signals are constantly being carried between neurons. The undertaking is so arduous that even though the brain is not moving (like,

line. The process is an intricate, fast-paced dance on a very tiny scale. Each nerve cell is about one hundredth of a millimeter wide, so it has to travel its own width 25,000 times just to move an inch. Neurotoxins have the potential to disrupt this journey, in a slight or serious fashion.

say, the powerful muscles in the legs), it uses

More Toxins Exposed.

around 10 times more calories per pound than

It's surprising to learn how little evidence there

the rest of the body. The brain's 86 billion

is for the safety of chemicals all around us, in

neurons are created in a matter of months and

our walls and furniture, in our water and air.

during the first few weeks of gestation.

Many consumers assume there is a rigorous testing process before a new chemical is allowed

For a brain to develop properly, neurons must

to be a part of a consumer product. “We still don’t

move to precise places in a precise sequence.

have any kind of decent law on the books that

They do so under the direction of hormones

requires that chemicals be tested for safety

and chemical neurotransmitters like acetylcho-

before they come to market,” Landrigan said. Naked Food Magazine

49

NAKED WELLNESS Although there is somewhat of

Lead interferes with a variety of

autoimmune disorders.

a process for approving a prod-

body processes and is toxic to

uct for mass consumption or

Exposure during pregnancy re-

many organs and tissues includ-

utilization, it is evident that it

tards the mental development

ing the heart, bones, intestines,

is not a thorough process. Once

of children, and most use in

kidneys, and reproductive and

the

severe

homes has been banned since

nervous systems. It interferes

damage, while already approved

2001 in the United States. In

with the development of the

as safe and in the hands of the

agriculture, it remains "one of

nervous system and is, therefore,

public,

agencies

the most widely used organo-

particularly toxic to children,

opt to do further testing. In

phosphate insecticides", accord-

causing potentially permanent

other cases, it simply takes

ing to the United States Environ-

learning and behavior disorders.

public inquiries and petitions

mental Protection Agency (EPA).

product

causes

government

2

Toluene.

for the FDA or EPA to take action.

Neurotoxins Explained

Lead. The prob-

to improve oc-

lem

tane

with

toxic

ratings

in

substances is that

gasoline, toluene

their effects can

is also used to make nylon and

Chlorphyrifos.

be insidious. Take the example

plastic soda bottles, and as a

Chlorpyrifos

is

of lead, a chemical that lin-

solvent in paints and adhesives.

a crystalline or-

gered in gasoline, house paints,

Like other solvents, toluene is

ganophosphate

and children's toys for decades

sometimes also used as an in-

insecticide introduced in 1965

before scientists realized the

halant drug for its intoxicating

by Dow Chemical Company.

true extent of the damage.

properties.

Inhaling

toluene

has potential to cause severe

It is known by many trade

neurological harm.

names including Brodan, Chlo-

Lead and lead compounds have

rpyrifos-ethyl,

UA,

been used in a wide variety of

Dowco 179, Dursban, Empire,

products found in and around

Toluene is found in cigarettes,

Eradex, Lorsban, Paqeant, Piri-

our

fingernail polish, rubber cement,

dane, Scout, Stipend and Tricel.

ceramics, pipes and plumb-

paints,

It acts on the nervous system

ing materials, solders, gasoline,

stain removers, fabric dyes, inks,

of

batteries, ammunition, cosmet-

adhesives, carburetor cleaners,

ics, painted toys, furniture, and

and lacquer thinners. Cigarette

toy jewelry. Food and liquids

smokers and people who work

This pesticide is currently used

stored or served in lead crystal or

with products containing tolu-

on food and non-food crops.

lead-glazed pottery or porce-

ene are exposed to about 300

Chlorpyrifos is toxic to humans,

lain can become contaminated

micrograms of toluene a day. A

and exposure has been linked to

because

from

microgram is one millionth of a

neurological effects, persistent

these containers into the food

gram. People who smoke a pack

developmental disorders, and

or liquid as well.

of cigarettes per day are exposed

insects

Detmol

by

inhibiting

actylcholinesterase.

50

Used

Naked Food Magazine

homes,

including

lead

leaches

paint,

paintbrush

cleaners,

to an additional 1,000 micro-

tal

grams of toluene a day.

lation

or

occupational of

inha-

manganese

can

•

Drugs,

such

as

antacids,

analgesics, anti-diarrheals, and

cause an inflammatory response

others.

Toluene contamination has also

in the lungs. It is important to

• Vaccines, such as Hepatitis A

been detected in the standing

note that whole foods are a

and B, Hib, DTaP (diphtheria,

water and soil. EPA reported in

natural source of manganese;

tetanus, pertussis), pneumococ-

1998 that toluene was found

however,

cal vaccine, Gardasil (HPV), and

in well water or surface water

via the ingestion of whole

others.

at 99% of the hazardous waste

foods has not been reported in

•

sites surveyed and in soil at 77%

humans.

aluminum chloride,

manganese

toxicity

Antiperspirants

chlorohydrate,

of the sites surveyed.

containing aluminum aluminum-

or

Aluminum. Alu-

zirconium compounds.

Manganese.

minum has been

• Toothpaste containing alumi-

Found in stainless

long known to be

num oxyhydroxide.

steel and soda

neurotoxic,

with

• Cosmetics and personal care

keep

mounting evidence that chron-

products such as lotions, sun-

metal from corroding. Unlike

ic exposure is a factor in many

screens, and shampoos contain-

ingested manganese, inhaled

neurological diseases, including

ing aluminum chloride, aluminum

manganese is transported di-

dementia, autism, and Parkin-

chlorohydrate,

rectly to the brain before it can

son's disease.

zirconium compounds.

cans

to

or

aluminum-

• Aluminum cookware.

be metabolized in the liver. scientific

proof

is

• Aluminum espresso makers.

Manganese toxicity may result

Definitive

in multiple neurologic prob-

difficult to establish due to a

• Aluminum products, including

lems and is a well-recognized

lack of longitudinal studies, as

foil, cans, juice pouches, tins, and

health hazard for people who

well as pushback from indus-

water bottles.

inhale manganese dust, such as

tries that use aluminum in their

welders and smelters.

products. Despite the shortage

Food cooked in aluminum foil

of conclusive studies, mounting

introduces abundant contami-

Manganese toxicity symptoms

scientific evidence really leaves

nation. One investigation found

are similar to those of Parkin-

little room for doubt.

that cooking meats in aluminum foil increases their alumi-

son's disease, including tremors, difficulty walking, and facial

Aluminum is found in a shocking

num concentration. Red meats

muscle spasms. This syndrome,

number of foods and consumer

cooked in aluminum foil showed

products, including:

an increase in aluminum by 89

sometimes preceded by psychi-

• Foods, such as baking pow-

to 378 percent, and poultry in-

atric symptoms, such as irrita-

der, self rising flour, salt, baby

creased by 76 to 214 percent.

bility, aggressiveness, and even

formula, coffee creamers, baked

Aluminum levels increased with

hallucinations.

goods and processed foods,

higher

coloring and caking agents.

and longer cooking times.

often

called

Additionally,

manganism,

is

environmen-

cooking

temperatures

Naked Food Magazine

51

NAKED WELLNESS BPA and BPA-free

crine-disrupting effects. 3 “The

Plastic Products.

chemicals have the same func-

BPA is a chemi-

tion as BPA, which usually means

cal widely used

they’re similar in structure, and

in plastic packaging and food

therefore have similar health

claim they are BPA-Free.

containers. Studies suggest it is

effects,” says Lindsay Dahl, dep-

BPA's replacements

toxic to the central nervous sys-

uty director of the organization

actually appear to

tem by interfering with a key

Safer Chemicals, Healthy Fami-

gene involved in the develop-

lies.

have similar, and

Product manufacturers often replace BPA with BPS or BPF plastics to

sometimes even

ment of nerve cells. Scientists have found that bisphenol A

Polycholorinated

(BPA), which is used in a variety

Biphenyls (PCBs).

of consumer products ranging

PCBs keep houses

from fizzy-drink cans to food

from catching on

disrupting effects.

function

fire. They are used particularly

Since

of a gene called Kcc2 which is

in insulation, carbon copy paper,

in the human body, we pass

involved

of

and engine coolant. Polychlo-

these toxins on to the next

neurons, or nerve cells, in the

rinated Biphenyls (PCBs) have

generation.4 Exposure to PCBs

brain and spinal cord.

been used extensively as cool-

affects

ants and lubricants in transform-

logical, and endocrine systems

Studies have found that not only

ers and other industrial equip-

resulting in low immune sys-

the chemical bisphenol type A,

ment.

tem activity, increase in risk of

mixers,

affects in

the

the

growth

PCBs

the

certain

contains harmful compounds, it

bio-accumulate

immune,

cancers,

neuro-

increase

Most human and animal expo-

cognitive

plastic chemicals aren't much

sures occur through the food

disruption, fertility issues, and

different from one another. Their

supply. Fish, such as Atlantic-

increase in risk for Type II

effects on health remain unclear

farmed salmon, fatty meats,

Diabetes.

at best, and scary at worst, ac-

and dairy products are common

cording to research released last

foods in the western diet that

Mercury.

year in Toxicological Sciences.

often contain PCBs. Another

Mercury

is

exposure source is inhalation

naturally

occur-

often

of indoor air in older buildings

ring element that

replace BPA with BPS or BPF

that contain equipment that

is found in air, water, and soil.

plastics to claim they are BPA-

still uses PCBs.

A

manufacturers

highly

defects,

in

turns out that BPA and BPA-free

Product

toxic

thyroid

form

a

called

methylmercury builds up in

Free. BPA's replacements, related

52

worse, endocrine-

compounds like bisphenol-S (BPS)

PCBs

toxins,

fish, shellfish, and animals that

or bisphenol-F (BPF), actually

which means they are stored

eat fish. Fish and shellfish are

appear to have similar, and

in the body fat and the fat

the main sources of methylmer-

sometimes even worse, endo-

of the animals we consume.

cury exposure to humans.

Naked Food Magazine

are

fat-soluble

with reduced intelligence;

The

children, the primary health

• 32 animal studies reporting

Control (CDC) report roughly

effect of methylmercury is im-

that mice or rats ingesting fluo-

276 million Americans consume

paired

ride have an impaired capacity to

fluoridated

ment. Methylmercury exposure

learn and/or remember;

largely as a result of the CDC’s

in the womb, which can result

• 12 studies (7 human, 5 animal)

vigorous advocacy to maintain

from a mother's consumption

linking fluoride with neurobe-

and elevate those consumption

of fish and shellfish that contain

havioral deficits (e.g., impaired

numbers. Yet the CDC’s own

methylmercury, can adversely

visual-spatial organization);

evidence

affect a baby's growing brain

• 3 human studies linking fluo-

already show symptoms of fluo-

and nervous system. Impacts

ride exposure with impaired fetal

ride-overexposure and reports

on cognitive thinking, memory,

brain development.

that 41 percent of American

For

fetuses,

infants,

neurological

and

develop-

attention, language, and fine

U.S. Centers for Disease

drinking

reveals

water,

Americans

teenagers have dental fluorosis,

motor and visual spatial skills

Based on this accumulating body

a physical sign that they ingest-

have been seen in children ex-

of research, several prestigious

ed too much fluoride while their

posed to methylmercury in the

reviews — including a report

teeth were forming. Evidence

womb.5

authored by the U.S. National

also indicates these markers in

Research Council and a meta-

the U.S. are not decreasing, but increasing over time.

Fluoride.

Fluo-

analysis published by a team of

ride

has

been

Harvard scientists — have raised

used

in

tooth-

red flags about the potential for

Margarita

paste and other

low levels of fluoride to harm

in plant-based nutrition, is the

products to prevent and heal

brain development in some

founder and editor-in-chief of

tooth decay. Fluoride’s ability

members of the population.

Naked Food Magazine.

to damage the brain is one of the most active areas of fluoride

“Fluoride seems to fit in with

research today. In the past

lead, mercury, and other poi-

three decades, over 100 studies

sons that cause chemical brain

have found that fluoride expo-

drain. The effect of each toxicant

sure can damage the brain. This

may seem small, but the com-

research includes:

bined damage on a population

• Over 100 animal studies show-

scale can be serious, especially

ing that prolonged exposure

because the brain power of the

to varying levels of fluoride can

next generation is crucial to all

damage the brain, particularly

of us,” says Dr. Philippe Grand-

when coupled with an iodine

jean,

deficiency, or aluminum excess;

scientist at the Harvard School

• 43 human studies linking mod-

of Public Health.

erately high fluoride exposures

environmental

health

Restrepo,

certified

She is

the author of the Naked Food Cookbook and co-author of the Master Plants Cookbook. Visit www.NakedFoodMagazine.com References: 1. "Basic Information". Clothianidin – Registration Status and Related Information. U.S. EPA. 27 July 2012. 2. "Reregistration Eligibility Decision for Chlorpyrifos" (PDF). 31 July 2006. 3. Most Plastic Products Release Estrogenic Chemicals: A Potential Health Problem That Can Be Solved Chun Z. Yang, Stuart I. Yaniger, V. Craig Jordan, Daniel J. Klein, and George D. Bittner 4. Environmental Medicine, Part 1: The Human Burden of Environmental Toxins and Their Common Health Effects (PDF) by Walter J. Crinnion, ND 5. http://www.epa.gov/mercury/effects.htm

Naked Food Magazine

53

NAKED KITCHEN

fresh SUMMER TART

Yield: 1 Tart. Recipe developed by the Naked Food Chefs. Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal

54

Naked Food Magazine

INGREDIENTS For the filling. •

1 cup gluten-free old-fashioned rolled oats

•

1 cup cooked organic buckwheat

•

2 medium-sized organic carrots

•

½ cup organic dried figs

•

½ cup whole almonds

•

½ cup pecans

•

1 Tbsp. organic orange peel

•

1 banana

For topping. •

½ cup dried cranberries or your favorite frozen berries

METHOD If using berries, place one cup to two cups of your favorite berries into the freezer. In a large bowl, mix rolled oats and buckwheat. Add banana and orange peel. Blend well. In a food processor blend carrots, almonds, figs, and pecans until finely chopped. Add to oat/ buckwheat mixture and blend together evenly. Distribute mixture in 4-6 individual dishes or use a large serving dish for the entire tart. Refrigerate for 30 minutes. Serve and top with dried cranberries or the frozen berries. Chef’s Note: Orange peel must be organic and washed. Silicone, ceramic, or glass serving dishes are recommended. Do not use aluminum, metal, or plastic containers.

Naked Food Magazine

55

NAKED COLUMN

DIETARY GUIDELINES FOR WHICH AMERICANS? BY DAVID KATZ, PhD

We received the report of the 2015 Dietary Guidelines Advisory Committee some time ago. In a few months from now, that science-based report, politics, and a whole lot of pestering will come together, and we will get the actual Dietary Guidelines for Americans, 2015. Thatâ&#x20AC;&#x2122;s how the process works, which I presume most people in this country at least, already know. We have Marion Nestle to thank for first shining a spotlight on the potential dilutions, distortions, and adulterations of science-based guidance by political considerations. Independent, diverse scientists are convened to review the relevant literature and update what they think dietary guidance should be. The Department of Health and Human Services and the USDA have the final word on what the dietary guidelines are. 56

Naked Food Magazine

Naked Food Magazine

57

NAKED COLUMN That explains the politics; what of the pestering?

this particular sausage is being made. To be

Ever since the politically-modified beans of this

clear, the DGAC did not advise against eating

process were first spilled, it has all become

meat; they simply advised eating less meat, and

increasingly transparent and public. When they

more plants in general, for two reasons. The

announce the release of the official guidelines,

first is their conclusion that the weight of

the Secretaries of Health and Agriculture tend

evidence regarding diet and human health

to acknowledge openly that they start with

favors mostly plant-based diets quite decisively.

the work of scientists, but end with the

I have reviewed the literature as well, and reached

determinations of federal policy makers, sub-

the same conclusion.

ject to the usual influences. There is also this period in which we now find ourselves, with

Arguing

with

a

group

of

well-trained,

guidance in hand but guidelines yet pending,

unconflicted, multidisciplinary scientists about

in which the work of the scientists is on

what the science says is certainly possible, but

display —an open casket comes to mind— and

something of an uphill battle for an obviously

public commentary is invited.

conflicted, less qualified special interest. So instead, the focus has been on the second

In a land where Citizens United is the law, it

reason for this recommendation: sustainability.

should come as no surprise that the “public”

This DGAC, in a departure from prior efforts,

inclined to comment is not just comprised of

decided

loving parents and grandparents, weighing in

relevance of dietary pattern to the real-world

to defend the purity of public health science

sustainability of the sources of food populating

on behalf of their family’s health. Much of the

that pattern. Vested interests with profits at

public commentary is from large, well-organized,

stake are claiming this is overreaching. My

special interests, with various means at their

inclination is to say any of the following: Amen!

disposal to pester more influentially than the

Bravo! Duh? Or, what took you so long?

to

include

in

their

report

the

mere submission of a comment through an online portal.

Food is fuel for the human machine, and thinking more generically about fuel may inform

Comments, of course, are diverse, and often

this debate. We are all careful to put the “right”

conflicting, as one would expect given the

fuel in our cars, be it regular, premium, diesel,

varied constituencies prone to opine. At last

or other. The fuel to which an engine, be it

check, I believe the tally of comments was

mechanical or biological, is suited is the fuel on

roughly 6,000; and frankly, I was surprised not to

which it will run best.

find more. As for quantity, we tend to be unconcerned

58

Among the more noteworthy of feedback to

when making short trips with a full gas tank.

date is the already well-publicized position of

But how much fuel becomes a salient concern

the meat industry. Apparently the makers of,

either when the trip is long, or the gas gauge is

among other things, sausage, don’t like how

nearing the red line.

Naked Food Magazine

Prior DGAC reports were relatively silent on

"Having cancer is enough of an inspiration reason: there seemedto to stay be plenty of fuel in the tank. With on track. Myclimate diet ischange, most- water shortages, crop failures, and global population growth all ly whole foods based. It’s fixtures of life in 2015, we can readily see, perhaps for Ithe time,that the potential to run alkaline. eatfirst foods out of fuel for us all. To ignore that in the create alkalinity in my fueling of a population is as illogical, body, about and 70%cavalier alkaline, shortsighted, as it would be in fueling a vehicle with what a long way to go. 30% acid, is usually I go for." One important difference is that vehicles are the issue of sustainability for the same, flagrant

fueled through distance; people are fueled over time. Shortages in food induced by wanton disregard or willful neglect will be a problem not for progress along the interstate, but prospects across generations. In other words, when we use the term “sustainability,” the question implied is: will our kids and grandkids be able to do as we do? We might note in passing

that

the

diets

around

the

world

associated with the longest lives and best health are just such traditional diets, practiced generation after generation. Ever shortsighted, and generally impervious to the wisdom of looking many generations ahead, when the answer was an easy “yes”,

At this point, the lid is off the box, and we know sustainability is a concern. We have only two choices: honor that concern, or dismiss it, and knowingly eat at the expense of those to follow us. If the latter, then these cannot be dietary guidelines for “Americans,” but rather dietary guidelines for some Americans at the expense of their children and grandchildren. So forget about sustainability, and let’s just address

the

parent

question:

the

dietary

guidelines are for which Americans, exactly?

it was business as usual. The answer is no longer an easy “yes”, and that changes things. As

I’ve

noted

before,

the

elimination

of

sustainability as a relevant consideration in dietary guidelines when we can clearly see the threat of shortages looming is a willingness to eat our children’s food, and leave them to go hungry. I trust I may rely on my fellow parents to renounce that proposition.

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

director

of

Yale

University’s

Prevention Research Center. He is a two-time diplomate of the American Board of Internal Medicine,

a

Preventive

Medicine/Public

clinical

board-certified

instructor

in

specialist

Health,

medicine

at

in

and the

a Yale

School of Medicine.

Naked Food Magazine

59

NAKED KITCHEN

classic veggie QUICHE Yield: 1 Quiche. Recipe developed by the Naked Food Chefs. Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal

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Naked Food Magazine

INGREDIENTS For the crust. • ½ cup dry millet • 1 ¼ cup low-sodium vegetable broth • 1 Tbsp. non-gmo miso paste • 2 cloves garlic, minced For the filling. • 1 medium organic onion, chopped or sliced into thin strips • 1 organic pepper, sliced into thin strips • 1 organic carrot, chopped or grated • 1 cup organic spinach or chard leaves, stems removed, chopped • 1 cup (700 g) firm or extra firm silken tofu, or soft tofu* • 2 Tbsp. non-gmo miso paste • 2 Tbsp. tahini METHOD Preheat oven to 350°F. Prepare a small glass, ceramic, or silicone baking dish, or line bakeware with parchment paper. Preparing the crust. Pour millet into a small pot and add the broth, miso paste, and garlic. Bring to boil over high heat, then lower heat to simmer, cover, and let simmer for 25 minutes, or until almost all the liquid is absorbed and the millet is soft and beginning to fall apart (if necessary, add extra stock until the millet reaches this consistency). Stir well, then immediately pour the millet into the pie pan and, using the back of a spoon, press the millet into the pie plate to create a “crust.” Dipping the spoon in water helps. Bake in preheated oven 10 minutes until slightly dry. Preparing the filling. Spread sliced onions, peppers, carrots, and leafy greens to the crust pie. In a food processor or blender, mix the tofu, miso, and tahini until very smooth. Pour into the piecrust on top of the veggies, and smooth the top. If desired, sprinkle with a little paprika or ground pepper. Bake in preheated oven for about 30 minutes, until the top is light golden brown. Remove from oven and let sit for a few minutes before serving. May be eaten hot, at room temperature, or cold. *Chef’s Note: Tofu can be substituted with 1 cup cashews, soaked overnight.

Naked Food Magazine

61

NAKED LIFE 1. GM CROPS DO NOT INCREASE YIELD POTENTIAL Genetically modified (GM) crops do not increase yield potential and sometimes decrease it. While the yields of major crops have increased over recent decades, this is due to conventional breeding, not GM.1 High yield is a complex genetic trait resulting from many genes working together in ways that are not fully understood by scientists. Good farming methods, such as maintaining soil fertility, are equally or more important to maximizing yields. A study comparing agricultural productivity in the United States and Western Europe over the last 50 years, focusing on the staple crops of maize, canola, and wheat, found that the US’s mostly GM production was lowering yields and increasing pesticide use compared to Western Europe’s mostly non-GM production. Contrary to claims that Europe’s reluctance to embrace GM is causing it to fall behind the US, the opposite is true: the US’s adoption of GM crops appears to be causing it to lag behind Europe in both productivity and sustainability. 2

2. GM CROPS INCREASE PESTICIDE USE GM herbicide-tolerant crops are engineered to survive being sprayed with herbicide, most often glyphosate-based herbicides such as Roundup. All plant life in the field is killed except for the GM herbicide-tolerant crop. Over 80% of all GM crops grown worldwide are engineered to tolerate one or more herbicides. Around 98% of commercialized GM crops are engineered to tolerate herbicides or to express Bt toxin insecticides. 3 Herbicides and insecticides are technically pesticides. GM herbicide-tolerant crops have led to massive increases in herbicide use.4,5,6,7,8,9 Data collected by the US Department of Agriculture shows that GM herbicide-tolerant crops have led to a 527 million pound increase in herbicide use in the United States between 1996 and 2011, swamping the small reduction in chemical insecticide sprays of 123 million pounds due to GM Bt insecticidal crops.

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Naked Food Magazine

GM Bt crops are not even an efficient way of decreasing insecticide use in farming. In contrast with the small reduction in chemical insecticide sprays due to GM Bt crops, by 2007 France reduced both herbicide use (to 94% of 1995 levels) and chemical insecticide use (to 24% of 1995 levels). By 2009 herbicide use was down to 82% and insecticide use was down to 12% of 1995 levels. Similar trends have occurred in Germany and Switzerland. These benefits were achieved without the use of GM crops. 2 Even GM Bt crops do not reduce or eliminate insecticide use when it is considered that the plant itself becomes a pesticide. GMO proponents claim that the Bt toxin engineered into GM Bt crops is harmless to non-target organisms and to mammals. They base this claim on the assumption that natural Bt toxin, which is derived from a common soil bacterium, has a history of safe use when used as an insecticidal spray in chemically-based and organic farming. But the Bt toxin engineered into GM Bt crops is different from the natural Bt toxin, both in structure and mode of action.11,12,13 GM Bt crops have been found to harm butterflies14,15,16 and beneficial pest predator insects that are helpful to farmers, such as ladybirds17,18 and lacewings.18,19,20 GM Bt crops have been found to be toxic to mammals in laboratory and farm animal feeding experiments. 21,22,23,24,25,26,27,28

3. GM CROPS HAVE CREATED “SUPERWEEDS” The major cause of the increase in herbicide use on GM crops is the rapid spread of glyphosateresistant superweeds. 5 Over-use of Roundup and other glyphosate-based herbicides on GM herbicidetolerant crops4,29 has caused selection pressure, meaning that only those weeds that are resistant to the herbicide survive spraying and pass on their resistant genes to the next generation of weeds. Farmers have to spray more herbicide, or mixtures of herbicides, to try to control the weeds.

7

reasons we don't need gm food. BY CLAIRE ROBINSON, MPhil MICHAEL ANTONIOU, PhD & JOHN FAGAN, PhD Source LivingNonGmo.org

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63

NAKED LIFE The area of US cropland infested with glyphosateresistant weeds expanded to a massive 61.2 million acres in 2012, according to an industry survey. Nearly half of all US farmers interviewed reported that glyphosate-resistant weeds were present on their farm in 2012, up from 34% of farmers in 2011. The survey also showed that the rate at which glyphosate-resistant weeds are spreading is gaining momentum, increasing 25% in 2011 and 51% in 2012. 30,31 When resistant weeds first appear, farmers often use more glyphosate herbicide to try to control them. As time passes, no amount of glyphosate herbicide is effective. 29,32 Farmers are forced to resort to potentially even more toxic herbicides and mixtures of herbicides, including 2,4-D (an ingredient of the Vietnam War toxic defoliant Agent Orange) and dicamba.4,33,34,35,36,37,38,39 Some US farmers are going back to more labourintensive methods like ploughing – and even pulling weeds by hand.40 In Georgia in 2007, 10,000 acres of farmland were abandoned after being overrun by glyphosate-resistant pigweed.41 One report said the resistant pigweed in the Southern United States was so tough that it broke farm machinery.42

4. GM CROPS HAVE TOXIC OR ALLERGENIC EFFECTS ON LABORATORY ANIMALS Feeding studies on laboratory animals and farm livestock have found that some GM crops, including those already commercialized, have toxic or allergenic effects. Effects, which may arise from the GM crop itself or from residues of the pesticides used on them, include: Liver and kidney toxicity12,22,21,28, Enlarged liver43, Disturbed liver, pancreas and testes function44,45,46, Accelerated liver ageing47, Disturbances in the functioning of the digestive system and cellular changes in liver and pancreas23, Less efficient feed utilization and digestive disturbance48, Altered gut

64

Naked Food Magazine

bacteria49,50, Intestinal abnormalities24, Excessive growth in the lining of the gut, similar to a precancerous condition51,52, Altered blood biochemistry, multiple organ damage, and potential effects on male fertility26,25, Immune disturbances,27,53,54 immune responses,53,49 and allergic reactions55, Enzyme function disturbances in kidney and heart56, Stomach lesions and unexplained deaths57,58,59,60, Higher density of uterine lining61, Severe stomach inflammation and heavier uterus62, Differences in organ weights,50 which is a common sign of toxicity or disease. In the most detailed feeding study ever carried out on a GM food, severe damage to the liver, kidney, and pituitary gland was found in rats fed a commercialized GM maize and tiny amounts of the Roundup herbicide it is grown with over a longterm period. Additional observations were increased rates of large tumors and mortality in the rats fed GM maize and/or Roundup.63 GM maize that had not been treated with Roundup had similar toxic effects to the GM maize sprayed with Roundup and to Roundup on its own, indicating that the GM crop itself was toxic. This study came under heavy attack by pro-GM critics and was retracted by the journal that published it, over a year after it had passed peer review and appeared in print. However, the retraction was condemned as invalid by hundreds of scientists worldwide.64,65

5. GM AND NON-GM CROPS CANNOT “COEXIST” GM genes cannot be controlled, contained, or recalled. Once released into the environment, they can persist and proliferate through cross-pollination and self-seeding. In addition, GM crops can be mixed with non-GM crops during harvesting, in storage, or in transport. For these reasons, “coexistence” of GM with non-GM and organic crops inevitably results in GM contamination of the non-GM and organic crops. This removes choice from farmers and consumers, forcing everyone to produce and consume crops that are potentially GM-contaminated into the indefinite future.

Claims that farmers should have the “choice” to plant GM crops ring hollow when it is considered that the choice to plant GM crops removes the choice to eat GM-free and organic crops, a far more popular choice. Even one farmer’s “choice” to plant GMOs can create tremendous financial risk for growers and food manufacturers who wish to produce organic and non-GMO products. Also, research82 and on-the-ground experience83 shows that once GM crops are adopted by a country, seed choice decreases as non-GM varieties are withdrawn from the market. This situation is possible because of the monopolistic control of the seed market by a few large companies, which are heavily invested in GM and their accompanying agrochemicals.84

6. GM IS NOT NEEDED FOR GOOD NUTRITION GM proponents have long claimed that genetic engineering will deliver healthier and more nutritious “biofortified” crops. However, no such nutritionally enhanced GM foods are available in the marketplace. Some GM foods have been found to be less nutritious than their non-GM counterparts, due to unexpected effects of the genetic engineering process.85,86 The best-known attempt to nutritionally improve a crop by genetic engineering is beta-carotene-enriched GM “golden rice”.87,88 Beta-carotene can be converted by the human body to vitamin A. The crop is intended for use in poor

countries in the Global South, where vitamin A deficiency causes blindness, illness, and death. However, despite over a decade’s worth of headlines hyping golden rice as a miracle crop, it is still not available in the marketplace. GM proponents blame excessive regulation and anti-GM activists for delaying the commercialization of golden rice,89 though, the real reasons for the delay in deploying golden rice are basic research and development problems. The first golden rice variety had insufficient beta-carotene content and would have had to be consumed in kilogram quantities per day to provide the required daily vitamin A intake.87 As a result, a new GM rice variety had to be developed with higher beta-carotene content.88 Inexpensive and effective methods of combating vitamin A deficiency (VAD) have long been available and only require modest funding to roll out more widely. The World Health Organization’s (WHO) long-standing VAD program gives supplements where needed but also encourages mothers to breastfeed and teaches people how to grow carrots and leafy vegetables in home gardens, two inexpensive, effective, and widely available solutions.95,90

ulation is repeated everywhere. It is difficult to see how GM can contribute to solving world hunger when GM crops do not have higher intrinsic yields (see point 1), nor are there any GM crops that are better than non-GM crops at tolerating poor soils or challenging climate conditions. This is because, like high yield, tolerance to poor soils and extremes of weather are complex genetic traits involving many genes working together in ways that are not fully understood. Complex traits such as these cannot be genetically engineered into a crop. Virtually all of the currently available GM crops are engineered for herbicide tolerance or to contain a pesticide, or both. 3 The two major GM crops, soy and maize, mostly go into animal feed for intensive livestock operations, biofuels to power cars, and processed human food – products for wealthy nations that have nothing to do with meeting the basic food needs of the poor and hungry. GM corporations are answerable to their shareholders and are interested in profitable commodity markets, not in feeding the world. References found at NakedFoodMagazine.com

The Non-GMO Project, a non-profit organization, offers North America’s only third party verification and labeling for non-GMO food and products. Its

7. THERE ARE BETTER WAYS TO FEED THE WORLD The notion that GM crops are needed to feed the world’s growing pop-

mission is to preserve and build sources of non-GMO products, educate consumers, and provide verified non-GMO choices. Visit nongmoproject.org and its

lifestyle

site

livingnongmo.org.

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65

NAKED KITCHEN

CELL REGENERATOR & CLEANSER

Yield: 3-4 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal

INGREDIENTS •

1 handful organic leafy greens (collards, spinach, chard)

•

6 organic broccoli stems and heads

•

1 peeled avocado, seedless

•

1 banana

•

2 Tbsp. hemp seeds

•

1 Tbsp. chia seeds

•

1 cup filtered water

•

1 cup filtered ice

METHOD Blend all ingredients in high-powered blender and serve.

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