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A Burger With Your Bypass? The Unspoken Cause Of Antibiotic-Resistant Super Bugs HDL: It’s Not How Much, But How Powerful Essential Tips For Plant-Based Eaters In A Meat-Loving World
Fabulous Summer Stuffed Pitas
5-Day Smoothie Detox
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CONTENTS SUMMER 2016
8
NAKED HEALTH
8 Tips for A Healthy & safe Summer By Julieanna Hever, MS, RD, CPT
Fabulous Summer Stuffed Pitas Page 58
FEATURES 11
NAKED ROCK STAR With Torrey DeVitto
14
NAKED LIFESTYLE Essential Tips For Plant-Based Eaters In A Meat-Loving World By Micaela Karlsen, MSPH
18
NAKED FOOD 3 Reasons Your Diet Isn't Working By Kathy Freston
24
NAKED WISDOM HDL: It's Not How Much, But How Powerful By Pamela Popper, ND, PhD
28
NAKED TRUTH The Unspoken Cause Of Antibiotic-Resistant Super Bugs By Michael Greger, MD
34
NAKED HEALING The Migraine Diet By PCRM
42
NAKED COLUMN A Burger With Your Bypass? By Robert Ostfeld, MD, MSC
48
NAKED LIFE How To Eat A Whole Food, Plant-Based Diet On $50 A Week! By Margarita Restrepo CPBN
54
NAKED INTERVIEW The Earthlings Experience with Calin Wynne and Brad Arthur
60
NAKED HEALING A New Declaration Of Independence By Howard Jacobson, PhD
FROM THE EDITOR
BREAKING THE STATUS QUO. Someone from the health community recently approached me with a bit of outrage regarding the contents of Naked Food magazine. They were complaining to me that though the information may be helpful to persons who are ill, the overall population is not ready to hear that big pharma, big agriculture, and the big meat and cheese corporations are aware of the damage they are causing, and that these businesses are just looking for a way to protect their bottom line. They went on to say that many studies report the benefits and safety of GMOs and animal foods eaten in moderation, and that our content is to say the least, controversial to its core. They also said that by reporting that the foods that the American population consumes are not healthy, we are just creating more confusion as to what really is healthy. What they said didn’t surprise me; instead it actually gave me hope. The fact that someone—whether they are lobbying for any of these big corporations or not—reaches out with such outrage, tells me that what we are saying is affecting them, their sales, or their goals, proves to me that we are having an impact. Suggesting that speaking the truth is controversial, means that these corporations are bothered, and we, collectively, are being bluntly lied to about what’s happening in our countries with regard to animal welfare, human health, and the planet we are leaving to the next generations. So, this issue is dedicated to all of those whom we are making uncomfortable, and to all of those whose words and actions are breaking the status quo. We are creating change. Thank you, and happy summer!
NEW AUTHENTIC KIND & ENLIGHTENED DIET
Editor-in-Chief Feature Editor Senior Copy Editor Copy Editor Public Relations Art Direction & Graphic Design Advertising & Marketing Advisory Board
Photography
T. COLIN CAMPBELL Ph.D. CALDWELL ESSELSTYN JR. M.D. JOHN ROBBINS John McDougall M.D. MICHAEL GREGER M.D. DAVID KATZ M.D. MICHAEL KLAPER M.D. CHEF DEL SROUFE Brian Clement PhD. ANNA MARIA CLEMENT PhD. Anna Pustynnikova, Dolgachov, Komdet Chanakittidecha, Andreka, Pavel Chernobrivets, Stephen VanHorn, Svetlana Kolpakova, Nataliya Arzamasova Locrifa, Elena Veselova, Stock Photo 123RF
Naked Food is the whole food, plant-based nutrition approach to reversing and preventing disease. F ind Us On:
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Margarita Restrepo Founder and Editor-in-Chief
MARGARITA RESTREPO TAYLOR FOX DENISE DESERIO DIANE TILLEY EMILY RUSSO MARGARITA RESTREPO Paul WaRNER
SOY INK
Naked Food Magazine (ISSN 2373-4035) is published quarterly by Naked Republic, Inc. 9041 Sunrise Lakes Blvd, Fort Lauderdale, FL 33322 SUBSCRIPTIONS Basic Rate: $24.95 per year (4 issues); Canada: $34.95 per year; International orders: $44.95 per year (U.S. funds only). POSTMASTER Send address changes and subscription orders to Naked Food Magazine PO Box 550551, Fort Lauderdale, FL 33355 Printed in the USA. Copyright 2016 Naked Republic, Inc. All rights reserved.
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32
52 NAKED KITCHEN All Recipes by the Naked Food Chefs except as noted.
12 22
5-Day Smoothie Detox
32 40
Awesome Beet & Quinoa Burgers
46 52 58 64
Mediterranean Medley With Cauliflower Rice
Stuffed Sweet Potatoes Pink Russian Salad
Champion's Smoothie Bowl Fabulous Summer Stuffed Pitas Jicama Slaw With Poppy Dressing by Chef Del Sroufe
We've done it again! Naked Food has been awarded the National Graphex 2016 Circle of Excellence Award for Best Use Of Ink. Naked Food uses recycled paper and soybased inks to recreate this gorgeous magazine, giving an example of beauty, sustainability, and quality in all its pages.
OUR COVER Summer 2016 Photo Credit: Nadezda Korobkova
Naked Food Magazine
Naked Food Magazine
7
real FOOD IS GROWN. NOT BORN.
eat PLANTS, NOT ANIMALS | NAKEDFOODMAGAZINE.COM
NAKED HEALTH
8 Tips for
and safe
A Healthy Summer BY Julieanna Hever, MS, RD, CPT
I
t’s hot! Crazy hot! High levels of heat can be
Enjoy fresh fruit whole, as fruit kebabs, green
wearing and tough on your body. Here are
smoothies, and green juices. Ramp up veg-
9 tips to stay healthy and safe this summer:
gies as crudité with hummus, artichoke, or other dip, huge shock ‘n’ awe salads, in green smoothies and juices, cold soups and gazpachos,
10
1. Hydrate with food.
and even on the grill (over a bed of cool, fresh
Fruits and veggies are filled with water and can
greens, especially). Frozen whole fruit and
contribute to your total water intake. This is why
veggie sorbets and popsicles can be a refreshing
salads are more appealing during the summer.
treat in the middle of a hot day.
Naked Food Magazine
Naked Food Magazine
11
NAKED HEALTH 2. Drink up.
beverage. My top choice is
burned. See the Environmental
Drink approximately half your
fresh coconut water or this
Working Group’s 2016 list of safe
body weight (in pounds) in
delicious, refreshing DIY sports
sunscreens at www.ewg.org.
ounces of water per day. For
beverage recipe.
example, if you weigh 130 pounds, drink at least 65 ounces of water daily. Add more for exercise and even more for time spent outdoors or in hot areas. If you exercise for over 90 minutes, use an electrolyte
DIY SPORTS BEVERAGE Ingredients: • 4 cups filtered water (can substitute partial or all coconut water or tea) • 1/4 cup pitted dates or 100% pure maple syrup • Juice of one lemon, lime, or orange • 1/4 tsp. sea salt
6. Stay cool with water.
3. Avoid dehydrators.
Baths, showers, and swimming
Not the equipment, but com-
bring down body tempera-
pounds that act as diuretics,
tures. Of course, monitor kids to
leaving you with less liquid
make sure they are always
than you take in. Caffeine, al-
safe. Drowning is the leading
cohol, and certain medications
cause of injury death for young
act as diuretics and push out
children ages 1 to 4, and 3
more water from your body.
children die every day as a
Compensate with extra water
result of drowning.
or even coconut water to replenish those losses.
Emphasize
cook-free
meals
4. Avoid Tight Clothing.
instead of turning on ovens
Wear light, breathable, cozy
and stoves, which escalate the
clothing that covers the skin
temps in your home.
without being too tight or
Method: Blend all ingredients together until dates are liquefied. Pour into sports bottle(s) or store in refrigerator in airtight container for 4-5 days. Makes 1 liter or just over 1 quart.
7. choose Raw.
restraining.
8. Keep Others Safe. Do not leave kids or pets in the
5. Mind the sun.
car, even with the windows
We need some sun for vitamin
rolled down or for a few min-
D production, but excessive
utes. Heat rises quickly and
exposure,
dramatically
of
course,
can
and
can
be
promote certain skin cancers
extremely dangerous and fatal
and dehydration. Try to sched-
after even just a brief stint.
ule outdoor activities early in the morning or late afternoon
12
Naked Food Magazine
(before 10 a.m. and after 3
Julieanna Hever, MS, RD, CPT,
p.m.) if you will be out for
The Plant-Based Dietitian, is the
prolonged periods. Wear a hat
host of Z Living Network’s What
to protect your scalp and sun-
Would Julieanna Do?, author of
glasses to keep your eyes safe.
The Vegiterranean Diet, and The
Clothes can protect your skin
Complete Idiot’s Guide to Plant-
as can a safe sunscreen. Seek
Based Nutrition. See more at:
out shade and avoid getting
http://plantbaseddietitian.com
NAKED ROCK STAR
Living Naked with
Torrey DeVitto Eating a plant-based diet allows me to live cruelty-free. It enables me to live the kill-free life I strive to live. I choose it because it makes me feel lighter, cleaner, and healthier. It is also me doing my part to live a more environmentally-friendly and conscious life. I eat healthy during work hours by making sure I have the proper snacks and shakes on me. Eating healthy is just a state of mind; having the willpower to say no, and choose the healthier choice. Eating this way is just as yummy! We are just conditioned to think it is not, or that it is difficult. Once you get in the routine, it becomes so easy!
Photo credit Rowan Daly
Torrey is an actress from the NBC drama Chicago Med. She has also been seen in Army Wives, Vampire Diaries, Pretty Little Liars, and One Tree Hill. She is also a philanthropist, a Hospice Ambassador going on five years (www.caringinfo.org/torrey), and a supporter of PETA and The Humane Society.
Naked Food Magazine
13
NAKED KITCHEN
5-Day Phytonutrient Detox Yield: Each recipe makes 2 smoothies. Recipe by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
Carrots are high in lutein and zeaxanthin, which are beneficial in protecting against cataracts and macular degeneration.
Beets, followed by red bell peppers, have been found to have the highest cellular antioxidant levels of vegetables. Phytonutrients like the lycopene in tomatoes are protective against heart disease. Interestingly, tomato juice seems to have greater phytonutrient availability than eating the actual tomato.
14
Naked Food Magazine
DAY #1: Red Phytonutrients •
1 organic tomato
•
1/2 organic red beet
•
4 organic strawberries or 8 raspberries
•
1/4 cup almonds or cashews or 1/4 avocado
DAY #2: Orange Phytonutrients Purple grape juice ranked the highest in terms of protection against Alzheimer’s due to the presence of high levels of phenolic phytonutrients.
The phytonutrients in raw broccoli help with bladder and lung cancer survival and are also the most powerful natural inducer of our liver’s detoxifying enzyme system. Broccoli also appears to protect against DNA damage in smokers.
Vitamin C, found most fruits and vegetables, blocks carcinogenic nitrosamine production in our systems.
•
2 organic oranges, peeled and seeds removed
•
1 organic carrot
•
1 slice organic orange bell pepper
•
1/8 tsp. turmeric
DAY #3: Yellow Phytonutrients •
1 cup pineapple, peeled
•
1 banana
•
1/4 organic yellow squash with skin
•
Juice of 1/2 lemon
•
1/2 tsp. ginger
DAY #4: Green Phytonutrients •
1 organic kiwi or green apple with skin
•
2 organic kale leaves, deveined
•
2 organic broccoli florets
•
1/4 avocado
•
1/4 cup sunflower seeds
DAY #5: Purple Phytonutrients •
2 organic purple cauliflower florets
•
2 organic purple cabbage leaves
•
1/2 cup organic purple grapes or 1/2 cup cherries, pitted
•
1/2 cup organic black-berries or blueberries
METHOD Blend ingredients with 2 cups of filtered water (or 1 cup water + 1 cup ice) in a high-power blender. Chef’s Note: For sweeter smoothies, a banana may be added to any of the recipes above. Please make sure all ingredients are organic, since you will be using the skins and stems as well.
Naked Food Magazine
15
NAKED LIFESTYLE
This article was originally published on ForksOverKnives.com
16
Naked Food Magazine
Essential Tips For
plant-based eaterS in a
MEAT-LOVING
WORLD! BY MICAELA KARLSEN, MSPH
E
ating differently from the rest of the world can feel like a challenge, but with a little strategic planning, it can be easy
to keep up a plant-based lifestyle. 1. Know where to find your food. Not every grocery store supplies whole plantbased foods in the variety you want at the right price. Take the time to check out options near you, including food co-ops, community supported agriculture (CSA) shares, which give you a season’s share of a local farmer’s harvest (often organic and a great value), and bulk sections of grocery stores. Even dollar stores and Walmart are worth checking out, especially if you’re on a tight budget.
Naked Food Magazine
17
NAKED LIFESTYLE 2. Treat others the way you want
restaurant
to be treated.
these dishes are still prepared
when traveling.
Not everyone wants the same
with oil and/or sugar more
If you didn’t have a chance to
thing, and this is true when
commonly than not, so never
pack your meals and snacks,
it comes to our diets. Some
hesitate to call ahead when
don’t
people may be excited to try
planning an evening out. You
challenges
eating the way you eat, some
can also ask your server for
stopping
may just be happy for you, and
suggestions given your dietary
areas, gas stations, and wait-
some may not be interested all.
preferences. Replacing salad
ing in airports, because of
A real friend will respect your
dressing with avocado and
their lack of healthy meals.
choices, and you can return
vinegar or lemon juice is one
Fortunately, almost every gas
the favor by respecting theirs,
tried-and-true
for
station and airport convenience
whatever they are. Check in
cleaning up almost any salad.
store sells fruit. Need to load
with
you’re
You can also try ordering a
up on a quick meal? Just buy 5
about to share about how you
variety of sides as your main
or 6 bananas and/or apples—
eat—did the person ask you
course,
each one runs about 100kcal. 3
with open interest, or are
veggies be steamed instead of
they not really looking for an
fried or sautéed, or requesting
Micaela Karlsen has a master’s
exchange of ideas and a real
the sauce on the side.
degree in human nutrition and
yourself
when
menus.
asking
However,
method
that
your
discussion? 4. Rely on planning, not will3. Call ahead and speak up in
power, to stay plant-based.
restaurants.
Willpower most likely devel-
Eating out is getting easier, as
oped to help humans navigate
more and more plant-based
social tensions, not so we could
options are cropping up on
prevent ourselves from eating.1 We are designed to keep eating until we’re full! If you know you’ll be away from home for a while, be sure to plan ahead
5. Stick to the healthy basics
worry. in at
The
biggest
traveling highway
are rest
public health from Johns Hopkins Bloomberg School of Public Health and a BA in psychology from Cornell University. She formerly served as executive director of the T. Colin Campbell Foundation and is a contributor to Forks Over Knives: The PlantBased Way to Health. Visit PlantBasedResearch.org.
and bring enough food for snacks and meals, or make a plan of where you’ll stop to grab something healthy.2
18
Naked Food Magazine
References: 1. Baumeister RF, Bratslavsky E, Muraven M, Tice DM. Ego depletion: is the active self a limited resource? Journal of Personality and Social Psychology. 1998;74(5):12521265. 2. Gailliot MT, Baumeister RF, DeWall CN, et al. Self-control relies on glucose as a limited energy source: willpower is more than a metaphor. Journal of Personality and Social Psychology. 2007;92(2):325-336. 3. USDA National Nutrient Database for Standard Reference, Release 27. 2014.
CHOOSE FOOD. NOT MEDS. PLANT-BASED | WHOLE | ORGANIC | REAL FOOD
NAKED FOOD
20
Naked Food Magazine
3
reasons
YOUR DIET ISN'T WORKING BY KATHY FRESTON
Not losing weight? Or worse, you worked like hell to lose it and now the pounds are back, and then some? If you're on a diet, or if you've spent much of your
L
life dieting, you've undoubtedly et's look at three of the reasons your diet
worked very, very hard to achieve
probably has not been working, and how
results.
to change things up.
Quite
experienced
the
you've
devastating
1. You are miserable while dieting.
shame
Most weight-loss regimens would have you
having the weight creep back on.
cutting things out from your diet; they are about denial and discipline. You love pizza? No more
or
probably
disappointment
of
Whether you've been working
of that. Pasta? Forget it. Dessert? Erase the word
against 10 pounds or 200, losing
from your vocabulary. So you white-knuckle
weight and keeping it off can be
your way through some crazy diet of deprivation, and you're miserable. If you are fed up with too
one of the toughest challenges,
many restrictions and you are missing the simple
and I bow to you for the efforts
joys of your old life, you simply won't keep up
you've made. Losing weight may
the effort. And why should you? Life is meant to be lived and enjoyed—and that includes
have been hard thus far, but it
enjoying your food.
doesn't have to be. Naked Food Magazine
21
NAKED FOOD 2. You are doing the high-protein
Glucose is not a bad thing;
thing.
it's the source of fuel for the
You are most likely eating a
brain and body and it's not
high-protein, low-carb (HPLC)
negotiable that we get it.
diet,
Which is why the cravings for
which
has
been
the
popular diet since the last century.
Yes,
you
do
lose
weight on a HPLC diet, but the weight loss comes partly from losing a lot of water in the beginning of the diet.
“...Fiber also acts
like an internal scrub brush, too, cleaning out the fat and gunk ...”
that you end up caving: it's your brilliant body telling you to stop starving yourself of what you need! The trick, of course, is to stick with the good
carbs
(whole
grains,
beans), not the bad, refined,
When you stop eating carbohydrates, your body rapidly loses
you normally would consume,
junky carbs (white bread, chips,
water. In the first few days of
because these days, eliminating
cakes, cookies).
a low-carb diet, you'll be in
carbs means doing away with
the bathroom surprisingly of-
calorie-dense, highly processed
Whole foods like grains and
ten, and the first few pounds
foods, most of which contain
beans release their sugar very,
of "weight loss" are not fat loss
high-fructose
sweeten-
very slowly because of the
at all. They are temporary wa-
er. Of course you lose weight
fiber in them, and they don't
ter loss. This happens because
when you give up cookies and
give you a sugar rush. They
the body, starving for glucose
cakes and doughnuts, which
feed your cells as needed, and
normally found in carbs, is us-
erroneously
lumped
as a result, you have loads
ing up stored glycogen which
together with good carbs like
of stable energy that pow-
holds a lot of water — one
those from brown rice and
ers
pound of glycogen holds three
quinoa.
Not so with meat, dairy and
corn
get
you
eggs
pounds of water; the first bit
22
carbs become so irresistible
through
(they
have
the no
day. fi-
of weight loss you see on the
The problem is that eating a
ber in them), which are the
low-carb diet is just water
HPLC doesn't work long-term.
centerpiece of the HPLC diet.
loss from losing your natural
Your body needs GOOD carbs,
Meat and dairy are concentrat-
glycogen, and as soon as you
and will crave them voraciously
ed sources of fat and calories.
allow a little bit of carbs back
if you don't pony up a steady,
Fat and calories make you fat.
in, your water weight comes
healthy supply of them. Whole
Period.
right back.
grains like brown rice and quinoa, and beans like lentils,
Even a lean breast of skinless
The weight loss from a HPLC
chickpeas, and black beans
chicken—certainly the leanest
diet also comes from eating
supply the body with the
of all the meats—has 20 percent
fewer calories, because you are
much-needed slow and steady
of its calories in fat; 29 percent
knocking out so much of what
supply of glucose.
of which is saturated. So, that's
Naked Food Magazine
a problem when it comes to
from brown rice rather than
routine rather than parsing out
weight loss and health.
white flour. Have all the foods
calories and counting grams
you grew up loving, but just
of
3. You aren't getting enough fiber.
have better versions of them.
deprived or hungry. It's called
In medical literature, the one
Eventually, lean even further
"crowding out," and it's a whole
dietary component that has
toward simple nutrient-dense
different approach to the old
been most highly and consis-
plant-based foods like whole
"cutting out" method of dieting.
tently associated with long-
grains, legumes, nuts, veggies
You won't be white-knuckling
term
and fruits.
your way through some crazy
weight
loss
is
fiber
protein,
you
don't
feel
deprivation diet that makes you
consumption. It controls your weight because it adds vol-
Add in Good Stuff.
miserable. You don't need to
ume to foods without a lot of
Fill up on some good stuff by
stick to tough rules or overnight
calories, so it fills you up and
incorporating new little habits
changes; you need not rely on
makes you feel satiated, thus
into your daily routine. Things
hardcore discipline that makes
turning off the hunger signals.
like adding two tablespoons of
you hate your life. You need
It helps to slow down the
ground flaxseeds to a soup or
only focus on progress, not
release of glucose, therefore
smoothie, or adding in an apple
perfection.
stabilizing your blood sugar,
a day to pump up your fiber
process of losing weight, and
which means the rollercoaster
intake will go far in changing
it will happen easily. And it will
of cravings is finally brought to
your
last. At last!
a halt. Fiber also acts like an
can do something as simple as
internal
too,
drinking two cups of water
Kathy Freston is a bestselling
cleaning out the fat and gunk.
before a meal to fill your belly
author with a focus on healthy
Animal-based foods have no
a bit so that you don't overeat,
eating and conscious living. She
fiber: zero, zilch. Plant-based
or change up your cheese from
is the New York Times bestselling
foods are chock full of fiber.
dairy to nondairy. When you
author of The Lean, Veganist,
add things in to your daily
and Quantum Wellness.
scrub
Now
you
diet
probably
brush,
know
why
wasn't
your work-
ing. Now here's what you do to change things: Upgrade. You can still have that beloved burger or pizza or pasta; just make them healthier by opting for a veggie burger, or pizza with nondairy cheese and soy sausage, or pasta that's made
body's
chemistry.
You
Lean
in
to
the
NAKEDKITCHEN KITCHEN NAKED
stuffed sweet POTATOES Yield: 4 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS • 4 large organic sweet potatoes or yams • 2 cups organic wild or brown rice or quinoa • 1 Tbsp. shoyu or tamari • 1/2 tsp. turmeric • 1 slice of organic red, yellow, or green pepper • ½ cup dried dates, figs, or prunes, sliced • ½ cup sunflower seeds • Pinch of pepper METHOD Bake sweet potatoes at 350°F for 35 minutes or until thoroughly cooked. To test whether potatoes are cooked, insert a clean knife into a potato; if the potato feels hard, cook for another 10 minutes. If using wild rice, combine 6 cups water per 2 cups of organic wild rice. If using brown rice,
24
Naked Food Magazine
combine 4 1/2 cups water for short grain rice or 4 3/4 for long grain. If using quinoa, combine 4 cups water per 2 cups of quinoa. In a medium pot, bring filtered water to a boil and add the shoyu or tamari, turmeric, and pepper. Add the grain (wild or brown rice or quinoa) and bring to a boil once again. Reduce heat, cover, and simmer for about 25 minutes (brown rice or quinoa) or 45 minutes (wild rice) or until kernels puff open. Uncover and fluff with a fork and simmer an additional 5 minutes. Carefully remove potatoes from the oven and slice each potato open in the middle. Take care not to burn your hands, since there will be hot steam coming out. Add about 3/4 of a cup of rice (or quinoa) to each open potato. Sprinkle with the dried fruit and seeds, a pinch of pepper, and serve.
In this hearty dish, the sweetness of the dates and sweet potatoes is balanced nicely with the savory taste of the grains and bell pepper. Topped with a few sunflower seeds and a pinch of pepper, and you have an entrÊe that’s as beautiful to look at as it is tasty to eat!
Naked Food Magazine
25
HDL NAKED WISDOM
IT'S Not How Much, But How Powerful BY PAMELA POPPER, ND, PhD
26
The role of HDL (“good”) cholesterol is well
have normal or high HDL levels. The Framingham
understood.
reverse
study showed that more than 40% of cardiac
cholesterol transport, or moving LDL (“bad”)
events occurred in people who had normal
cholesterol from peripheral tissues back to the
HDL levels, and research has shown that taking
liver for removal from the system. There is still
drugs that increase plasma HDL levels has not
a great deal of misunderstanding about optimal
resulted in lower risk of coronary artery disease
HDL levels. Many doctors continue to tell
or events. On the other hand, the Tarahumara
patients that their HDL levels are too low, and
Indians of Mexico have very low HDL choles-
that they should take fish oil pills, or eat fish
terol levels as a result of their very low-fat (12%
in order to increase plasma HDL. Taking fish
fat, 13% protein, and 85% carbohydrate) plant-
oil pills, other supplements, and drugs does
based diet, and also have very low rates of
increase HDL cholesterol, however, dozens of
cardiovascular disease. In one study, thirteen
studies have shown that increasing plasma
Tarahumara
HDL cholesterol does not reduce the risk of
Westernized diet higher in calories and saturat-
coronary or cardiovascular events, and that many
ed fat. After only five weeks, plasma cholesterol
people who experience cardiovascular events
levels, including HDL, increased significantly.
HDL
Naked Food Magazine
is
involved
in
Indians
were
placed
on
a
Naked Food Magazine
27
NAKED WISDOM of HDL function, has a strong
ers concluded that the study
inverse association with both
results “provide the important
from a population with virtu-
carotid
thick-
clinical evidence that cholester-
ally no coronary risk factors
ness and the likelihood of an-
ol efflux capacity is a predictive
consumed for a short time a
giographic
index
hypercaloric diet typical of a
disease, independently of the
and the prognosis of CAD,
more
HDL cholesterol level.”
independent of HDL cholesterol
The
researchers
“When
concluded,
Tarahumara
Indians
affluent
they
had
society,
dramatic
intima–media coronary
artery
for
plaque
stability
levels.”
in-
creases in plasma lipid and
Another research group looked
lipoprotein levels and body
at
of
So how can you increase your
weight.
such
cholesterol efflux capacity for
HDL efflux capacity? Studies
changes might increase their
determining outcomes for 313
have shown that a plant-based
risk of coronary heart disease.”
patients with newly-diagnosed
diet, due to its high antioxi-
coronary artery disease (CAD)
dant content, may increase the
Other studies have also shown
and compared them with out-
activity
that individuals who eat a
comes for patients without
increase the anti-inflammato-
plant-based diet have lower
CAD
con-
ry properties of HDL. A study
risk of coronary artery disease
trols. Serum cholesterol efflux
of obese men with cardiovas-
even
typically
capacity was measured with
cular risk factors showed that
have lower HDL levels. One
coronary angiography at the
the properties of HDL change
of the reasons for the inverse
beginning of the study, and
from pro-inflammatory to an-
relationship
HDL
then the patients were followed
ti-inflammatory just 3 weeks
levels and risk of coronary
for three years. Primary end-
after conversion to a low-fat,
artery
and
points included nonfatal heart
high-fiber
plant-based
death is that it’s not how high
attack, nonfatal stroke, and
combined
with
plasma levels of HDL are, but
death from cardiovascular dis-
summary, research shows that
rather
ease.
HDL function is significant-
If
sustained,
though
they
between
disease,
how
events,
metabolically
the
predictive
who
served
value
as
HDL,
and
exercise.
also
diet In
ly more important than HDL
powerful the HDL molecules The researchers also measured
are.
of
levels.
heart failure requiring hospi-
28
Cholesterol efflux capacity is
talization, and coronary artery
Most patients with high cho-
a marker for HDL function. It
revascularization. Patients with
lesterol can successfully lower
measures reverse cholesterol
CAD
cholesterol
their cholesterol with a low-fat
transport. High efflux capac-
efflux capacity than patients
plant-based diet, and more are
ity is related to lower risk of
without
those
choosing this path based on
cardiovascular
and
patients had an over three
the small risk reduction of-
events. One study concluded,
times higher risk of nonfatal
fered by statin drugs, and the
“Cholesterol
capacity
heart attack, stroke, and cardio-
significant
from macrophages, a metric
vascular death. The research-
side effects from taking them.
disease efflux
Naked Food Magazine
had
lower CAD,
and
risk
of
negative
Instead of applauding their
New, Kind, & Elightened Book Reviews
efforts, many health professionals instead insist that these patients are still at risk due to lower HDL levels. This is not the case, and patients would
FORKS OVER KNIVES:
PRETTY HAPPY:
be well advised to ignore these
THE PLANT-BASED
HEALTHY WAYS TO
inaccurate messages and any
WAY TO HEALTH
LOVE YOUR BODY
recommendations that follow.
Edited by Gene Stone,
Kate Hudson
The Experiment, 2011
HarperCollins, 2016
Dr. Pam Popper is a naturopath,
WHAT'S NEW? Here they are, pioneers in
What's NEW? Here is a celebrity who
whole food plant-based eating: T. Colin
is honest about her struggles with body
Campbell, PhD., Caldwell Esselstyn, MD.,
and health, and the Executive
image and her journey to get to what
Pam Popper, ND., John McDougall, MD.,
she calls “pretty happy”. It is real. She
Director of The Wellness Forum.
Neal Barnard, MD. Doug Lisle, MD, and
speaks truth in ways that many famous
Visit www.wellnessforum.com
more. They are all together in this compact
folks don't. "I have my good days, my not-
little book, which could be called the
so-good days, and my totally awful days."
original NAKED FOOD collection.
What is KIND? The book is peppered
an
internationally
recognized
expert on nutrition, medicine
References: 1. Keene D, Price C, Shun-Shin MJ, Francis DP. "Effect on cardiovascular risk of high-density lipoprotein targeted treatments niacin, fibrates, and CETP inhibitors: metaanalysis of randomized, controlled trials including 117 411 patients." British Medical Journal 2014; 349:g4379 2. Michael O'Riordon "No Clinical Benefit to Raising HDL With Existing Therapies, Meta-Analysis Shows" July 23, 2014 www.heartwire.com 3. Gordon T, Castelli WP, Hjortland MC, Kannel WB, Dawber TR: High density lipoprotein as a protective factor against coronary heart disease. The Framingham study. American Journal of Medicine, 1977, 62:707–714. 4. Briel M, Ferreira-Gonzalez I, You J, et al. “Association between change in high density lipoprotein cholesterol and cardiovascular disease morbidity and mortality: systematic review and meta-regression analysis.” British Medical Journal, 2009, 338:b92. 5. Connor W, Cerqueira M, Connor R, Wallace R, Malinow M, Casdorph. “The plasma lipids, lipoproteins, and diet of the Tarahumara indians of Mexico.” American Journal of Clinical Nutrition, 1978, 31:1131–1142. 6. McMurry M, Cerqueira M, Connor S, Connor W. “Changes in lipid and lipoprotein levels and body weight in Tarahumara Indians after consumption of an affluent diet.” New England Journal of Medicine, 1991, 325:1704–1708. 7. Roberts C, Ng C, Hama S, Eliseo A, Barnard R. “Effect of a short-term diet and exercise intervention on inflammatory/anti-inflammatory properties of HDL in overweight/ obese men with cardiovascular risk factors.” Journal of Applied Physiology, 2006, 101:1727–1732. 8. Ferdowsian H, Barnard N. “Effects of plant-based diets on plasma lipids.” American Journal of Cardiology, 2009, 104:947–956. 9. Khera A, Cuchel M, de la Llera-Mova M et al. “Cholesterol Efflux Capacity, High-Density L ipoprotein Function, and Atherosclerosis.” New England Journal of Medicine; 364:127-135 10. Zhang J, Xu J, Wang J et al. “Prognostic Usefulness of Serum Cholesterol Efflux Capacity in Patients With Coronary Artery Disease.” American Journal of Cardiology, Feb 15 2016;117(4):508-514 11. Roberts C, Barnard R. “Effects of exercise and diet on chronic disease.” Journal of Applied Physiology, 2005, 98:3–30 12. Roberts C, Ng C, Hama S, Eliseo A, Barnard R. “Effect of a short-term diet and exercise intervention on inflammatory/anti-inflammatory properties of HDL in overweight/ obese men with cardiovascular risk factors.” Journal of Applied Physiology, 2006, 101:1727–1732.
with lovely quotes from mystics, ancients, WHAT'S KIND? The table of contents tells
and Kate herself. She asks us to be gentle
it all:
with ourselves and provides inspiration
Good for Your Health, Good for
Animals, Good for Environment.
to "awaken the body." Here's one of her quotes from Rumi: "Let your teacher be love
WHAT'S ENLIGHTENED?
This is NAKED
itself." She gives ideas to reframe negative
FOOD education at its best. This is new
thinking.
science mixed with ancient wisdom. The
What is ENLIGHTENED? She writes about
book starts with a quote from Hippocrates:
the miracle of mindfulness and offers
"Leave your drugs in the chemist's pot if you
body-centered practices to help to be-
can cure the patient with food."
come and to live "body smart." She writes, "Contentment comes from simplifying your
IS THIS BOOK FOR YOU? If you want to
life."
learn from the leaders in the plant-
Is this book for you? Her diet is not
based world, if you like a mix of facts and
vegan. Ayurveda and alkalizing principles
figures with inspiration, and/or if you
inform her way of living. If you like journal
need a jump-start or review, these 200
prompts to help you get in close to what's
pages will provide deep nourishment for
right for you, charts to track eating, pretty
you.
pictures,
occasional
cleansing
from
gluten, dairy and sugar, body-typing Would you like us to review your book or film? Contact Press@NakedFoodMagazine.com
questionnaires, or quizzes about stress and sugar addiction, you will like this book. Naked Food Magazine
29
NAKED TRUTH
The unspoken cause of
As a rule, high-ranking public-health officials
ANTIBIOTIC-RESISTANT
ing to hear those like the Director of the Cen-
SUPER
BUGS
BY Michael Greger, MD
try to avoid2 apocalyptic descriptors. It’s worryters for Disease Control (CDC) warn of a coming health “nightmare” and a “catastrophic threat.” A number of prominent publications recently warned of the threat of antibiotic resistance. We may be at the dawn of a post-antibiotic era. Achievements in modern medicine that we take for granted today, such as surgery and the treatment of preterm babies, would not be possible without access to effective treatment for bacterial infections. For example, without antibiotics, the rate of postoperative infection after a procedure like a hip replacement would be 40-50% and about one in three of those patients would die. So, the so-called worst case scenarios where resistant infections could cost $50 billion a year might still be an underestimate. “From cradle to grave, antibiotics have become pivotal3 in safeguarding the overall health of human societies.”
The CDC estimates1
So, the dire phrasing from head officials may
that, at a minimum, more
be warranted. There are now infections like
than two million people
sistant to nearly all antibiotics, even to so-called
are sickened every year
last resort drugs are being used extensively in
with antibiotic-resistant
Health Organization,4 more antibiotics are fed
infections in the United
carbapenem-resistant enterobacter that are redrugs of last resort. Worryingly, some of these animal agriculture. According to the World to farmed animals than are used to treat disease in human patients. Doctors overprescribe5 an-
States, with at least
tibiotics, but huge amounts of antibiotics are
23,000 dying as a result.
agriculture, up to four times the amount used in
used in fish farming and other intensive animal human medicine. Why? “Suboptimum growth to slaughter weight caused by unsanitary condi-
30
Naked Food Magazine
U.S. pork producers are currently permitted to use 29 antibiotic drugs in feed—all without a prescription. Antibiotics are currently added to about 90% of pigs’ starter feeds. FDA reports that 80% of antimicrobial drugs in the United States are used in food animals, mainly to promote growth in this kind of highdensity production. Naked Food Magazine
31
NAKED TRUTH tions can be compensated6 with the addition of
with MRSA. Washing of hands after touching
antibiotics to feed.” Instead of relieving any
raw pork is strongly advised.13
stressful overcrowded unhygienic conditions, it may be cheaper to just dose the animals with
Meet Clostridium difficile
drugs.
Clostridium difficile is one of our most urgent bacterial threats, sickening a quarter million
In this way, factory farms are driving the growth
Americans every year, and killing thousands to
of
cause
the cost of a billion dollars a year, and it is on
human diseases. “This may help bolster7 the
the rise. Although uncomplicated cases have
industry’s bottom line, but in the process,
been traditionally managed with powerful anti-
bacteria
re-
biotics, recent reports suggest that hypervirulent
sistance, which affects human health.” The
strains are increasingly resistant to medical
FDA reports8 that 80% of antimicrobial drugs
management. When surgeons need to come
in the United States are used in food animals,
in and remove our colon entirely to save our
mainly to promote growth in this kind of
lives from the infection, the surgery is so
high-density production. This can select for
risky that the operation itself may kill us half
antibiotic-resistant
methicillin-
the time. There has also been a rise in the
resistant Staph aureus, or MRSA, considered a
percentage of cases that end up under the
serious threat in the United States. Indus-
knife,
trial
optimal
emergence of hypervirulent strains. Histori-
conditions for the introduction and transmis-
cally, most cases appeared in hospitals, but a
sion of MRSA. U.S. pork producers are currently
landmark study recently published in the New
permitted to use 29 antibiotic drugs in feed—
England Journal of Medicine found that only
all
about a third of cases could be linked to contact
antibiotic-resistant
are
pig
organisms
developing
bacteria
operations
may
that
antimicrobial
like
provide
9
without
a
prescription.
Antibiotics
are
currently added to about 90% of pigs’ starter
which
could
be
a
marker
of
the
with an infected patient.
feeds. The other potential source is our food supply. When animals receive unnecessary antibiotics,
In the U.S., the frequency of contamination of
bacteria can become resistant to the drugs,
retail chicken has been documented to be up to
then travel
on meat to the store, and end up
1 in 6 packages off store shelves, regardless
causing hard-to-treat illnesses in people. MRSA
of the kind. Pig-derived C. diff, however, have
present
in retail raw meat may serve as a
garnered the greatest attention from public
possible source of bacterial infections of food
health personnel because the human strain that
preparers in the food industry and the hands
is increasingly emerging in the community
of consumers in the home. Once MRSA gets
outside of hospitals is the same major strain
into our homes on meat, it can transfer to our
among pigs. Since the turn of the century C. diff
cutting boards, knives, and onto our skin at a
is being increasingly reported as a major cause
rate similar to the rate of transmission from
of intestinal infections in piglets. C. diff is now
touching
one of the most common causes of intestinal
10
11
12
32
an infected patient contaminated
Naked Food Magazine
infections in piglets in the U.S.
thoroughly?
Unfortunately,
MD, is a physician, author, and
Particular attention has been
current food safety guidelines
speaker on nutrition, food safe-
paid to pigs because of high
are ineffective against C. dif-
ty, and public health issues. He
rates of C. diff shedding into
ficile. To date, most food safety
is the Director of Public Health
their waste, which can lead
guidelines say cook to an in-
to the contamination of re-
ternal temperature as low as
and Animal Agriculture at The
tail pork, and the U.S. has the
145°F (63°C), which is the official
highest levels of C. diff meat
USDA
contamination tested so far in
pork, but recent studies show
the world.
that these C. diff spores can
recommendation
for
survive extended heating at Carcass contamination by gut
160°F (71°C).
contents at slaughter probably contributes most to the
The problem is that sources
presence of C. diff in meat and
of
meat products. But why is the
tion might include not only
situation so much worse in the
fecal contamination on the meat,
U.S.? Well, slaughter techniques
but transfer of spores from the
differ from country to coun-
gut into the actual muscles of
try, with those in the United
the animal, inside the meat.
States being what they call more of the “quick and dirty” variety.
Colonization or con-
tamination of pigs by superbugs such as C. difficile and MRSA at the farm production level may be more important, though, than at the slaughterhouse level. One of the reasons sows and their piglets may have such high rates of C. diff is because of cross-contamination of feces in the farrowing crate, which are a kind of metal cage that mother pigs are kept in.
C. diff food contamina-
It never fails to shock me that the meat industry can get away with something so forcefully and universally condemned by the public health community. What other industrial sector could get away with putting people at such risk? It speaks to the combined might of the livestock industry and the pharmaceutical industry in holding sway over our democratic process, no matter what the human health consequences.
Meat eaters may be asking,
A founding member of the
can’t you just follow food safety
American College of Lifestyle
guidelines and cook the meat
Medicine,
Michael
Greger,
Humane Society of the United States. Visit NutritionFacts.org.
References: 1.http://www.cdc.gov/drugresistance/pdf/ar-threats-2013-508.pdf 2.http://w w w.nature.com/news/antibiotic-resistance-the-lastresort-1.13426 3. Smith, R and J Coast. "London School Of Hygiene & Tropical Medicine | London School Of Hygiene & Tropical Medicine | LSHTM.". Lshtm.ac.uk. N.p., 2016. Web. 30 May 2016. 4. "WHO | The Evolving Threat Of Antimicrobial Resistance - Options For Action". Who.int. N.p., 2016. Web. 30 May 2016. 5. Laxminarayan R, et al. "Antibiotic Resistance-The Need For Global Solutions. - Pubmed - NCBI". Ncbi.nlm.nih.gov. N.p., 2016. Web. 30 May 2016. 6. Laxminarayan R, et al. "Antibiotic Resistance-The Need For Global Solutions. - Pubmed - NCBI". Ncbi.nlm.nih.gov. N.p., 2016. Web. 30 May 2016. 7. B, Sibbald. "Farm-Grown Superbugs: While The World Acts, Canada Dawdles. - Pubmed - NCBI". Ncbi.nlm.nih.gov. N.p., 2016. Web. 30 May 2016. 8. Casey JA, et al. "High-Density Livestock Operations, Crop Field Application Of Manure, And Risk Of Community-Associated MethicillinResistant Staphylococcus Aureus I... - Pubmed - NCBI". Ncbi.nlm.nih. gov. N.p., 2016. Web. 31 May 2016. 9. BA, Lassok. "From Pig To Pork: Methicillin-Resistant Staphylococcus Aureus In The Pork Production Chain. - Pubmed - NCBI". Ncbi.nlm.nih. gov. N.p., 2016. Web. 31 May 2016. 10. "Meat And Antibiotics - 2013 Meat Eaters Guide | Meat Eater's Guide To Climate Change + Health | Environmental Working Group". Ewg.org. N.p., 2016. Web. 31 May 2016. 11. Snyder HL, et al. "Transfer Of Methicillin-Resistant Staphylococcus Aureus From Retail Pork Products Onto Food Contact Surfaces And The Potential For Consumer Exposure. - Pubmed - NCBI". Ncbi.nlm. nih.gov. N.p., 2016. Web. 31 May 2016. 12. Stiefel U, et al. "Contamination Of Hands With Methicillin-Resistant Staphylococcus Aureus After Contact With Environmental Surfaces And After Contact With The Skin O... - Pubmed - NCBI". Ncbi.nlm. nih.gov. N.p., 2016. Web. 31 May 2016. 13. Boost M, et al. "Colonization Of Butchers With Livestock-Associated Methicillin-Resistant Staphylococcus Aureus. - Pubmed - NCBI". Ncbi.nlm.nih.gov. N.p., 2016. Web. 31 May 2016. Clostridium difficile: CDC. Antibiotic Resistance Threats in the United States, 2013. CDC. M M Squire, T V Riley. Clostridium difficile infection in humans and piglets: a 'One Health' opportunity. Curr Top Microbiol Immunol. 2013;365:299-314. A Rodriguez-Palacios, S Borgmann, T R Kline, J T Lejeune. Clostridium difficile in foods and animals: history and measures to reduce exposure. Anim Health Res Rev. 2013 Jun;14(1):11-29. M Rupnik, J G Songer. Clostridium difficile: its potential as a source of foodborne disease. Adv Food Nutr Res. 2010;60:53-66. M P Hensgens, E C Keessen, M M Squire, T V Riley, M G Koene, E de Boer, L J Lipman, E J Kuijper, European Society of Clinical Microbiology Diseases Study Group for Clostridium difficile (ESGCD). Clostridium difficile infection in the community: a zoonotic disease? Clin Microbiol Infect. 2012 Jul;18(7):635-45. P Kawken, J S Weese, R Friendship, K Warriner. Longitudinal study of Clostridium difficile and Methicillin-resistant Staphylococcus aureus associated with pigs from weaning through to the end of processing. J Food Prot. 2013 Apr;76(4):624-30. K N Norman, R B Harvey, H M Scott, M E Hume, K Anders, A D Brawley. Varied prevalence of Clostridium difficile in an integrated swine operation. Anaerobe. 2009 Dec;15(6):256-60. W J Halabi, V Q Nguyen, J C Carmichael, A Pigazzi, M J Stamos, S Mills. Clostridium difficile colitis in the United States: a decade of trends, outcomes, risk factors for colectomy, and mortality after colectomy. J Am Coll Surg. 2013 Nov;217(5):802-12. D W Eyre, M L Cule, D J Wilson, D Griffiths, A Vaughan, L O’Connor, C L Ip, T Golubchik, E M Batty, J M Finney, D H Wyllie, X Didelot, K E Dingle, R M Harding, D W Crook, M H Wilcox, T E Peto, A S Walker. Diverse sources of C. difficile infection identified on whole-genome sequencing. N Engl J Med. 2013 Sep 26;369(13):1195-205.
Naked Food Magazine
33
NAKED KITCHEN
Awesome Beet & Quinoa Burgers Yield: 4 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
34
Naked Food Magazine
INGREDIENTS For the Burgers •
2 flax eggs (6 Tbsp. water + 2 Tbsp. milled flaxseed)
•
2 cups organic beets, peeled and diced
•
1 cup organic red or white quinoa, cooked
•
1 onion, finely diced
•
2 garlic cloves, crushed
•
2 Tbsp. 100% whole wheat bread crumbs
•
2 tsp. lemon juice
•
¼ tsp. chili flakes
•
1 Tbsp. nutritional yeast
•
2 Tbsp. shoyu or tamari
•
8 slices sprouted grain or plant-based bread
For Toppings •
A bit of vegan mayo, organic Dijon mustard, and oil-free hummus
•
1-2 ripe avocados
•
Juice of 1 lemon
•
1 organic tomato
•
1 handful of leafy greens such as spinach, arugula, or spring mix
•
1 red onion, thinly sliced
METHOD Preheat the oven to 350°F. In a food processor, combine the milled flaxseeds with the water to create the flax eggs. Set aside. Place the diced beets on a lined baking tray and roast for 15 minutes. Remove from the oven and set aside to cool. Place the roasted beets in a food processor and pulse 3 times until the texture of the burgers is chopped but not mashed. Transfer the beets into a large bowl. Add the other ingredients including the flax eggs, and mix until well combined. If the texture is too mushy add more breadcrumbs until the desired consistency is obtained.
These hearty, nutrient-dense, organic, ruby-red beet burgers are very easy to prepare. With the addition of some healthful toppings and condiments, you will make a healthful “Beet Mac” in no time!
Wet hands and shape burgers into patties. Place them onto a silicone-lined sheet and bake again for 10-12 minutes each side. Remove from the oven. To assemble the burgers, spread a bit of the hummus, mustard, and vegan mayo on each slice of the bread. Add the leafy greens, burgers, tomato, onions, and avocado. Add a pinch of pepper and a pinch of pink Himalayan salt if desired. Serve immediately.
Naked Food Magazine
35
NAKED HEALING
the
migraine diet
BY PHYSICIANS COMMITTEE FOR RESPONSIBLE MEDICINE
Research has shown surprising links between migraine headaches and food. Certain foods can cause migraines, while others can prevent or even treat them. Coffee, for example, can sometimes knock out a migraine, and foods rich in magnesium, calcium, complex carbohydrates, and fiber have been used to cure migraines. Some reports suggest that ginger—the ordinary kitchen spice—may help prevent and treat migraines with none of the side effects of drugs. The herb feverfew also effectively prevented migraines in placebo-controlled research studies.
36
Naked Food Magazine
Naked Food Magazine
37
NAKED HEALING A migraine is not just a bad headache. It is a throbbing pain rather than a dull, constant ache,
Common Migraine Triggers
often accompanied by nausea, vomiting, and
Common triggers often cause headaches in
sensitivity to light and sounds. See your doctor
susceptible
to
sensitivities manifest as a rash on your skin,
evaluate
your
headache,
especially
if
people.
headaches are new for you, are unusually severe
migraine
sufferers
or persistent, or are accompanied by any of these
the
blood
characteristics: Fever, a change in your strength,
the
common
coordination, or senses, neck or back pain, a
importance:
Just
as
have
vessels food
and
a
some reaction
nerves.
triggers
food
in
in
Here
are
order
of
chronic run-down feeling with pain in your muscles or joints, drowsiness, difficulty thinking or concentrating, progressive worsening over time, the headache awakens you from sleep, the headache follows head trauma.
#1 Dairy Products*
#2 Chocolate
#3 Eggs
Migraine Triggers In 1983, researchers at the Hospital for Sick Children in London reported their results for 88 children with severe, frequent migraines who
#4 Citrus Fruits
#5 Meat**
#6 Wheat (Pasta/Bread)
#8 Tomato
#9 Onion
began an elimination diet. In this group, 78 recovered completely and 4 reported tremendous improvement. In addition, some children who had experienced seizures in the past found that their seizures stopped altogether. The researchers then reintroduced various foods and
found
that
they
sparked
#7 Peanuts and Nuts
migraine
recurrences in all but eight. In subsequent tests using disguised foods, the vast majority of children again became symptom-free when trigger foods were avoided. Migraines returned
#10 Corn
#11 Apple
#12 Banana
when trigger foods were added to the diet.1 Since
that
time,
additional
research
has
confirmed that dietary factors can trigger migraines in children and adolescents. 2 Anywhere between 20 and 50 percent of adults experience a reduction or elimination of their headaches when common trigger foods are avoided.
38
Naked Food Magazine
Certain beverages and additives are also among the worst triggers, including alcoholic beverages (especially red wine), caffeinated drinks (coffee, tea, and colas), monosodium glutamate, aspartame (NutraSweetŽ), and nitrites. * Includes skim or whole cow’s milk, goat’s milk, cheese, yogurt, etc. ** Includes beef, pork, chicken, turkey, fish, etc.
Pain-Safe Foods
The Two-Week Test
Pain-safe foods rarely contribute to headaches or
The first step in tackling your migraines is to
other painful conditions. These include:
check whether any of the common triggers are causing them. To do this, you simply avoid these foods. At the same time, include generous amounts of pain-safe foods in your routine and see whether migraines occur, and, if so, how often. Here is how to start with anti-migraine
Rice, especially brown rice
Cooked green vegetables, such as broccoli, spinach, Swiss chard, or collards
foods. For two weeks: 1. Have an abundance of foods from the pain-safe list. 2. Avoid the common triggers completely. 3. Foods that are not on either list can be eaten freely. The key is to be very careful in avoiding the
Cooked or dried non-citrus fruits: cherries, cranberries, pears, prunes (but not citrus fruits, apples, bananas, peaches, or tomatoes)
common triggers. Cooked yellow vegetables, such as summer squash
Confirm Your Food Triggers If your dietary changes make your headaches disappear or become much less frequent, the next step is to confirm which foods are your
Condiments: Modest amounts of salt, maple syrup, and vanilla extract are usually well-tolerated.
triggers. To do this, simply reintroduce the Cooked orange vegetables, such as carrots or sweet potatoes
Water: Plain water or carbonated forms, such as PerrierŽ, are fine. Other beverages—even herbal teas—can be triggers.
eliminated foods one at a time, every two days, to see whether any symptoms result. Start at the bottom of the list (bananas), and work your way up to the riskier foods, skipping any that you do not care for. If you wish, you can then check the beverages and additives on the common triggers list.
Foods that are neither on the pain-safe list nor the common trigger list should be considered possible, but unlikely, triggers. Almost any common food, other than the pain-safe list, has triggered migraines in an isolated individual in a research study, so they cannot be considered completely above suspicion, but they are far from the most likely culprits.
As you do this, have a generous amount of each new food, so you will know whether or not it causes symptoms. If it causes no problem, you can keep it in your diet. Anything that causes a headache should be eliminated again. Then, after a week or two, try the suspect food once again Naked Food Magazine
39
NAKED HEALING for confirmation. Keep your diet simple so you can detect the effect of each newly-added food. Meats, dairy products, and eggs are best left off your plate permanently. Aside from being
“... Aside from being among the worst migraine triggers, [Meats, dairy products, and eggs] they also tend to disturb your natural hormone balance, which contributes to migraines...”
among the worst migraine triggers, they also tend to disturb your natural hormone balance, which contributes to migraines. Their cholesterol, fat, and animal proteins are linked to serious health concerns including heart disease, high blood pressure, osteoporosis, and cancers of the breast, prostate, and colon, so there is no need to welcome these problem foods back onto your plate.
A Simple Elimination Diet Start by building your menu entirely from the
standardized-potency feverfew, recommending
pain-safe foods, avoiding all others for the
one capsule per day taken on an empty stomach.
moment. Once your symptoms have gone or
If you find fresh leaves, the usual dose is two to
diminished, which may take a week or so, you
three leaves per day.
can add other foods one at a time, every other day, to see which ones cause symptoms. Hold off adding any foods on the Common Trigger list
If a Migraine Hits If a migraine occurs, try the following:
until last.
•
The Anti-Migraine Herb
for some people, for others it works as a treat-
Researchers at the City of London Migraine
coffee at the first sign of an attack.
ment. The dose is one to two cups of strong
Clinic found that feverfew eliminated about
40
Although caffeine can be a migraine trigger
•
Have a starchy food, such as rice, potatoes,
two-thirds of migraines in a selected group
crackers, or bread. Yes, wheat products are
of headache patients, which is similar to the
migraine triggers for some people, but if you
effectiveness of most migraine drugs.4 Feverfew
can tolerate them, they might actually help.
is sold at all health food stores. The amount that
Some people find that they actually crave
has been shown to prevent migraines in research
starchy foods during migraines and that
studies ranges from 50 to 114 milligrams per
digging into starchy foods reduces the
day. However, most practitioners use capsules
headache or nausea, and can even shorten
containing
the attack. Experience will tell you whether
about
Naked Food Magazine
250
milligrams
of
a
these foods help. •
Fresh powdered ginger, 500 to 600 milligrams (about 1/4 teaspoon), in a glass of water has been helpful in anecdotal reports. It can
I EAT NAKED. WHOLE. ORGANIC. PLANTS.
be repeated every few hours, up to about 2 grams per day. •
Calcium might be able to treat migraines as well as prevent them. Researchers reported a case of a woman who was able to stop an early migraine by chewing 1,200 to 1,600 milligrams of elemental calcium.4,5 Again, avoid the temptation to get calcium from milk, yogurt, or any other animal source. They cause much more trouble than they are worth.
•
Lie down in a quiet, dark room, and sleep if you can. Use hot or cold compresses, and massage the blood vessels at the temples.
•
Biofeedback and acupuncture have been helpful for many people as well.
The
Physicians
Committee
for
Responsible
Medicine (PCRM) is a non-profit organization, which promotes a vegan diet, preventive medicine, alternatives to animal research, and encourages higher standards of ethics and effectiveness in research. For more information visit www.pcrm.org. References 1. Egger J, Carter CM, Wilson J, Turner MW. Is migraine a food allergy? A double-blind controlled trial of oligoantigenic diet treatment. Lancet. 1983;2:865-289. 2. Millichap JG, Yee MM. The diet factor in pediatric and adolescent migraine. Pediatr Neurol. 2003;28(1):9-15. 3. Ernst E, Pittler MH. The efficacy and safety of feverfew (Tanacetum parthenium L.): an update of a systematic review. Public Health Nutr. 2000;3(4A):509-514. 4. Johnson ES, Kadam NP, Hylands DM, Hylands PJ. Efficacy of feverfew as prophylactic treatment of migraine. Br Med J. 1985;291:569573. 5. Murphy JJ, Heptinstall S, Mitchell JRA. Randomised double-blind placebo-controlled trial of feverfew in migraine prevention. Lancet. 1988;2:189-192. 6. Thys-Jacobs S. Vitamin D and calcium in menstrual migraine. Headache. 1994;34:544-546. 7. Thys-Jacobs S. Alleviation of migraines with therapeutic vitamin D and calcium. Headache. 1994;34:590-592.
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41
NAKED KITCHEN
Pink Russian Salad Yield: 4 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS • 3-4 organic russet potatoes • 4-5 organic carrots • 4 medium or 8 small sized organic beets • 1 small onion • 2-3 organic celery stalks • 1 1/2 cups cooked peas or 1 BPA-free can of organic peas • 3-4 Tbsp. freshly chopped dill • 1 Tbsp. shoyu or tamari • A few leaves of organic chard, spinach, arugula, or kale METHOD Cook the potatoes in boiling water until they are soft, approximately 25 minutes. Add the carrots to the same pot and boil them with the potatoes for about 8 more minutes. Drain and set aside. Peel the beets then rinse and pat dry. Set aside. Dice all the vegetables to approximately 1/3- to ½-inch cubes. Chop the onion and celery and drain the peas. Mix all vegetables in a large bowl. Add the shoyu or tamari and the chopped dill. Serve on a bed of leafy greens and garnish with extra dill.
42
Naked Food Magazine
This is a plant-based version of a traditional Costa Rican dish, believed to have originated in Russia. In addition to being a light and tasty entrée for the summer months, what could be prettier than a pink potato salad with pea polka dots?
Naked Food Magazine
43
NAKED COLUMN
“Congratulations… you survived bypass surgery!
A hospital stay can be scary. People are
Here, have a burger.”
confronted with their mortality and they
I often hear some version of the above from friends and acquaintances: during
may feel a loss of control and a loss of independence. Yet even in this confusing time, a hospital stay has the potential to be a great teachable moment. I often wonder
a hospital stay, they or their
how much more powerful our interventions
loved ones are served the
would be if they were coupled with education
types of foods that may have
about how lifestyle changes can actually get
caused their problem in the first place. The disconnect between cause and effect just kills me. 44
A Missed Teaching Opportunity
Naked Food Magazine
to the root of the problem. Many surgeries just sweep the problem under the rug for a time, not getting to the underlying cause at all, which is frequently lifestyle.
A BURGER
WITH YOUR
BYPASS? BY ROBERT OSTFELD, MD, MSC
This article was originally published on ForksOverKnives.com
Naked Food Magazine
45
NAKED COLUMN tions for buying and preparing
The hospital where I work,
Western medicine often offers
simple
at
Montefiore Medical Center in
its patients:
home so that you can maintain
New York City, will soon be
a healthier lifestyle.”
piloting
Here
is
the
scenario
that
“Yes, Ms. Jones.
We will need to do coronary bypass
surgery
nutritious
meals
plant-based
meals
for inpatients. Its cafeteria, in
tomorrow,
where we will saw your chest
Picture Ms. Jones’s entire medi-
addition to having a terrific
in half, stop your heart, and
cal team, including her surgeon,
salad bar, serves vegan sushi,
sew a vein from your leg onto
taking the time to emphasize
smoothies, and other delicious
your heart. You will be in
(both to her and her family)
plant-based options.
intensive care for a couple of
the importance of plant-based
days afterward, and in about
eating for her future well-be-
Times are changing, and you
three months you will be fully
ing. Also, instead of a steak or
can help: if you are hospitalized,
back on your feet.” It’s great
burger and fries, picture a
ask your medical team about
that we can perform these
satisfying
meal
plant-based options. Bring it
procedures if we have to…
filled with leafy greens and
up with your local physician
but it is better to prevent
other vegetables, whole grains,
and local politicians. Your voice
them. The time for change is
beans, and fruit.
will go a long way.
With this kind of care and
I look forward to the time
education, her hospital stay
when serving steak, burgers,
Now imagine a scenario in
could serve as a springboard
fries, and chicken nuggets is no
which Ms. Jones’s care includes
to a healthier life.
longer customary in hospitals,
plant-based
yesterday.
How It Could Be…
because right now, it just kills
the following: “During your
me.
your body and set you on a
The Future of Hospital Food
course to drastically reduce
Increasingly, the news is not
MSc is the founder and director of
your likelihood of recurrence.
all
hospitals
the Cardiac Wellness Program
We will send you home with
have long offered many vegan
at Montefiore Medical Center
videos
options. And in recent years,
in New York City, where he en-
how
numerous U.S. hospitals are
courages patients to embrace a
eating plants can reduce or
making strides to improve the
whole-food, plant-based diet. He
eliminate your diabetes, high
quality of the food they serve,
earned his MD at Yale and his
blood pressure, high cholester-
including planting gardens, of-
MSc in epidemiology at Harvard,
ol, and coronary artery disease.
fering up more plant-based
and he is an associate professor
We will offer you suggestions
meals, and removing fast food
of clinical medicine at the Albert
for eating out and instruc-
restaurants from their lobbies.
Einstein College of Medicine.
recovery we will be feeding you foods that will nourish
that
46
and will
other
teach
material you
Naked Food Magazine
bad.
Adventist
Cardiologist Robert Ostfeld, MD,
MUST FOOD. PLANT-BASED | WHOLE | ORGANIC | REAL FOOD
NAKED: NEW AUTHENTIC KIND & ENLIGHTENED DIET.
NAKEDFOODMAGAZINE.COM NAKEDFOODMAGAZINE.COM Naked Food Magazine
47
NAKED KITCHEN
Mediterranean Medley & Cauliflower Rice Yield: 4 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
Despite its unassuming, pale appearance, cauliflower is actually quite high in many vitamins and minerals. In fact, one serving of cauliflower contains 77% of the recommended daily allowance of vitamin C. Instead of the usual florets, in this recipe the cauliflower is chopped down to a rice-like consistency, serving as a light, low-calorie base for a medley of Mediterranean vegetables and spices. 48
Naked Food Magazine
INGREDIENTS •
1 small head of organic cauliflower
•
1 large organic eggplant
INGREDIENTS 1 organic bell pepper • 1 cup uncooked quinoa (or 2 cups of • 1 small white organic onion, chopped cooked quinoa) • 1/8 tsp. ground pepper 1-1/2 cups filtered water • • 5-6 cloves of garlic, chopped Tbsp. organic, non-GMO miso paste • • 11Tbsp. shoyu or tamari • • 42medium organicbeans tomatoes cups black or 1 BPA-free can of • 1/8 tsp. paprika black beans (optional) • • 1/2 tsp. turmeric 1 cup organic corn kernels • 1/2 tsp. or 1 fresh bay leaf • 2 medium size organic tomatoes, any • A few fresh herb leaves such as parsley, kind, minced basil, or dill for garnish • 2 green onions or 1 shallot, minced • 1 handful organic spinach, chopped METHOD • 2 sprigs cilantro, Remove the core and chopped leaves of the cauliflower. andground pat drypepper thoroughly. Remove any • Rinse Pinchit of brown or black spots. Slice tamari, the cauliflower • 1 Tbsp. liquid aminos, or shoyuin coarse pieces and then chop them • Pinch of pink Himalayan salt into small florets or pieces small enough to fit into a food • 4-6 whole wheat or other plant-based processor. Transfer the cauliflower pieces in batches pitas or flatbread •
to the food processor and process with short pulses until the cauliflower is small and has the texture of
METHOD rice. Process until evenly chopped but not completely To makeTry the pulverized. notquinoa: over processing it, as the cauliflower
Place uncooked can get the mushy. The resultquinoa should in be aa fine roughmesh chop. Set aside. strainer
and rinse under cold running
Peel thetoeggplant and dice to 1/3- to bitter ½-inch water remove any it residual
pieces. Dice the bell pepper and set both vegetables
saponins. Bring the rinsed quinoa and the water to a boil in a medium pot. Cover In a large saucepan, sauté the chopped onion and bring down to low-medium heat and over low heat with a 1/2 cup of filtered water for about 12 minutes or and until the 6simmer minutes. for Addabout the chopped cauliflower ground white tails of the quinoa appear. Remove pepper. Stir well. Cover and simmer for another 5-10 from heat fluff with to minutes until and cauliflower softensa afork. bit. Transfer Uncover, fluff and stir. a mixing bowl. In a the large rest saucepan, sauté the garlic with cup Add of the ingredients and½ mix oftogether. filtered water for about 5 minutes, stirring
aside.
occasionally. If the pan dries, lower the temperature and add ¼ cup of extra water.
To assemble the burritos: Add the eggplant and pepper and simmer Place the pita or flat bread on a work together with the garlic. Add an extra 1/2 cup of filtered surface. Scoop 5 spoonfuls of the water and the shoyu 4or or tamari. Slice the tomatoes in quinoa mixture onto one end of about the half, and add to the food processor. Chop for 4-6 secondsFold and add to the saucepan. paprika, bread. the end over Add thethe filling, turmeric, and bay leaf. Stir until well combined. then fold one or both sides toward Cover the and bring down simmer. minutes. middle, andto aroll up Cook intofora10-12 cigar shape. Serve the cauliflower in individual serving dishes. Repeat the process with the rest of the Top with eggplant/tomato/pepper medley and garnish mixture and enjoy! with fresh herbs.
Naked Food Magazine
49
NAKED LIFE
50
Naked Food Magazine
How To eat
A Whole Food,
Plant-based Diet on $50 a week! by MARGARITA RESTREPO, CPBN
“Healthy eating is too expensive!”
In March of 2015, the USDA
How many times have we all
food cost for females per
heard (or said) that? We are here to prove this wrong. If you want
reported
that
the
average
week ranged between $47 (low-income) to $57 (moderate income). Mens’ budgets were roughly $20 higher in low
to give a whole foods plant-based
and moderate incomes. Many
diet a shot, the options are now
is necessary, and many times
easier than ever and more affordable. With $50 per week for groceries,
people buy more food than find
themselves
with
food
leftover and possibly throwing food out week after week. With the appropriate budget, we
one can easily eat healthfully,
can avoid both food waste
inexpensively, and stay full
on the planet) and the right
and satisfied at the same time.
(which is also a great burden amount of healthy and fresh foods in our kitchens.
Naked Food Magazine
51
NAKED LIFE Here is the budget broken down for a healthy,
•
One bunch of organic celery, tomatoes, or onions, etc. $3
plant-based, and budget-friendly diet:
FRESH PRODUCE: $20
If you want to designate $5 more dollars to
A $20 budget for fresh produce will keep you
your budget here, choose a couple of avocados,
conscious and accountable for choosing the best
carrots, or snap peas. If you don’t like bananas,
foods possible first. It also ensures that you have
or don’t want oranges one week choose kiwi,
a good amount of fresh food in your diet each
melon, or persimmon. If you don’t like plan-
week, and it prevents you from spending all your
tains, choose another starchy vegetable instead.
$50 on boatloads of fruit and vegetables you
If you need to carry a calculator with you, do it!
likely won’t be able to eat in a week. Most
Or, just use your phone and tally up as you go.
farmers’ or independent markets have a small section of ripe produce which is ready to be
BULK SECTION $10-$15
consumed. Most likely you will find some good
The bulk section is great, and it’s packed with
and discounted produce here.
lots of choices of grains, beans, nuts, and seeds. Be careful and don’t go crazy with the amounts
Always choose organic when possible. Or-
you choose. You don’t need a pound of almonds
ganic produce has significantly less pesticide
to eat all week long and don’t need a pound of
exposure. A veggie and fruit wash is a great
beans either. If you don’t like soaking beans,
thing to have on hand. You can make your own
(although it is the preferable method), skip the
with a ratio of 1:9 parts sea salt and water, or
bulk beans and spend a few dollars on some
you can purchase a chemical-free veggie wash
canned options instead. Make sure the cans are
from the grocery store. Here is a produce idea
BPA free when possible.
to start with:
$2
One bunch or bag of chopped organic kale or
Purchase nuts and seeds in
spinach $5
one-ounce amounts and only
•
One head of broccoli and/or cauliflower $3
choose a few different types
•
One pound or bag of organic apples,
each week. Remember, you
oranges, or bananas, etc. $5
can always try a new kind next
One bag of sweet potatoes or regular
week. Here are some good exam-
potatoes, 1 yucca or plantains $4
ples of what you could buy:
•
•
$3
•
1. Whole grain oats: $3 worth
•
2. Raw almonds: $3 worth
•
3. Raw lentils, chickpeas, or beans: $2 worth
•
4. Brown rice, buckwheat, or bulgur $2 worth
If you prefer, you can also purchase oats and rice in larger bags found in the aisles (or in
52
Naked Food Magazine
containers) that are roughly around the same
and you won’t have to worry about it spoiling
price. Choose this option if you’re fine with eat-
before you eat it all. You can use frozen veggies
ing the same grain all week and save a new grain
in meals when the fresh veggies run out, and
for next week. Canned beans are also pretty
you can use the greens and fruits in your
affordable, which makes them a great option if
morning smoothies. Here are some ideas:
you don’t have time on your hands and don’t
•
One bag of frozen spinach $2-$3
want to go through several steps to cook them.
•
One bag of frozen berries $3-$4
Try these ideas:
•
One bag of frozen broccoli or mixed veggies $4
•
Two cans of chickpeas $4
•
One bag of lentils $3
•
One container of oats $3
•
One bag of organic buckwheat $3
$4
NON-DAIRY ITEMS $5-$7
$5-$7
WHAT ABOUT PROTEIN AND CALCIUM? If you’re concerned about protein or calcium, don’t be. Whole foods contain sufficient amounts of both nutrients, and there is no need for supplementation. If you’d like more proteinpacked whole foods, however, you have some options. Quinoa, buckwheat, beans, legumes,
Pick up a couple of non-dairy milks; you’ll likely
nuts, and oats are all great sources. Or, if you’d
need only one, but if you have a child, roommate,
prefer, choose some tofu, tempeh, or even
sibling, or you just love making a special recipe
quinoa or hemp seeds instead of bulk beans,
or two, you might need an extra container.
legumes, and nuts. Eat plenty of produce, and some sort of bean, legume, grain, nut, or seed
SPEND THE REST ON FROZEN VEGGIES AND FRUITS Don’t
neglect
frozen
foods
when
you’re
trying to eat healthfully and on a budget; they’re actually very good for you. Plain frozen greens, berries, peas, and veggies like broccoli are
daily. A bag of quinoa or hemp seeds (complete protein sources) is around $8, though some smaller bags cost less. Margarita Restrepo is the founder and editor-inchief of Naked Food Magazine, author of the
must-haves for budget-savvy individuals watch-
Naked Food Cookbook and co-author of the
ing their pennies. A pound of organic frozen
Master Plants Cookbook. She is certified in plant-
spinach costs around $3 per bag, which should
based nutrition from the T. Colin Campbell
easily last you several servings. A pound of
Foundation and Cornell University, and holds a
frozen fruit is usually around the same amount
double major degree in Graphic Arts and Marketing. Naked Food Magazine
53
NAKED KITCHEN
Champion’s Smoothie Bowl Yield: 2 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
54
Naked Food Magazine
INGREDIENTS • 1 1/2 cups organic, non-dairy milk (such as oat, rice, nut, soy, or hemp) • 2 bananas, divided • 1 organic prune, peach, or apple with skin • 1 cup organic old fashioned rolled oats • I handful of nuts of your choice (such as pecans, walnuts, or almonds) • ¼ cup dried fruit (such as raisins, goji berries, or cranberries) • 2 Tbsp. of shredded coconut • 1 cup fresh fruit, whole or chopped (such as berries, pineapple, kiwi) • 2 Tbsp. chia seeds METHOD Wash all fruits thoroughly. In a high-powered blender, mix nondairy milk, 1 banana, and 1 prune, peach or apple with skin. Pour into two separate serving bowls. Divide the rest of the ingredients equally between the two bowls and enjoy immediately.
This breakfast recipe is a chock full of protein, fiber, and the good kind of jump-starting carbs. This meal is quick and easy to prepare and will help you keep your cool during the summer.
Naked Food Magazine
55
NAKED INTERVIEW
The Earthlings Experience
Calin Wynne & Brad Arthur Calin Wynne and Brad Arthur are the guys behind the
Action. We are not the founders
“Breastfeeding” viral video at the Scottish Earthlings
of the movement but we hope
Experience protest. They are both keen vegan activists who focus on raising awareness by exposing how absurd,
that we have helped it grow! The movement involves standing in public spaces wearing
unhealthy, and unnecessary it is to eat animal products in
a mask and holding a laptop,
this day and age. The short video interviews they produce
device, or sign whilst playing
address and debunk the excuses that members of the public would say to the camera in order to justify their
earthlings or slaughterhouse footage. The main purpose is to show the public where their
eating habits. The people they interview are often
food comes from and the suf-
shocked and left speechless after talking to them in these
fering that people openly con-
casual street interviews.
tribute to on a daily basis. The demos/protests are silent and we try to be as polite as pos-
Q. Most vegans who were raised on
ism and we felt that trying to
the standard, mainstream diet of
justify harming animals was
animal products have some sort of
morally wrong. We could not
awakening or epiphany that causes
live as hypocrites anymore so
them to make the switch to a plant-
we cut all animals from our
based diet. What was your epiphany
diet. This was the best decision
or “aha!” moment?
of our lives and we never saw
A. For both of us, going vegan
it coming. We only wish that
was completely unexpected.
we had made the connection
We watched the 2010 “Gary
sooner!
Yourofsky
56
greatest
is now being held in most major cities all over the world. We are really lucky to be involved with the Scottish EE team, as all the members are really motivated to making a big difference. Anyone can start an Earthlings Experience protest; all you need is a mask, a laptop, and your lovely vegan friends!
speech
video” along with “Forks over
Q. Tell us a bit about The Earthlings Ex-
Knives”and “Cowspiracy” which
perience and its purpose.
all made too much sense.
A. The Earthlings Experience
There was no convincing coun-
was a movement started in
ter argument against vegan-
London
Naked Food Magazine
sible. The Earthlings Experience
by
London
Vegan
Q. The people you speak to in your interviews seem, for the most part, to
respond
favorably
to
your
message. How do you feel your
Human adults do not need to drink breast milk. If it’s not your mum, then it’s not your milk. The dairy industry is the meat industry and it is undoubtedly one of the cruelest forms of exploitations in the world. Naked Food Magazine
57
NAKED INTERVIEW
unique approach helps garner a
we can see that people are
A. We strongly feel that this is
positive response?
waking up after the interviews.
due to bad social conditioning.
A. The interviews in our videos
We planned the “breastfeeding”
People have always thought
are done by members of the
theme in advance so we knew
that vegetarians hold middle
Scottish Earthlings Experience
that this could have potential
ground and that vegans were
team. To get the best response
to go big on social media. We
the extremists. This warped
from the public, we try to be as
don’t want to give vegans a
impression has turned many
friendly and inviting as possible
bad name so we always try to
people off veganism as they
and to make sure that every-
be as polite, professional, and
feel that it’s a step too far.
one is comfortable with being
relaxed as possible. Our team
Being vegetarian is not enough.
interviewed and filmed. It also
works great together and have
If people are vegetarian for
is important that we stay calm
plans to produce similar videos
the animals then they should
and professional even when
in the near future.
be vegan. There is no excuse to use an animal for anything.
the persons being interviewed
58
are talking complete nonsense.
Q. Many people—even if not veg-
Human adults do not need to
The majority of people that we
etarians or vegans themselves—
drink breastmilk. If it’s not your
interview are very open minded
understand why some people choose
mum, then it’s not your milk.
and mean well. Our aim is to
to stop eating meat; however, many
The dairy industry is the meat
help them use their compassion
do not understand extending that
industry and it is undoubtedly
in their lifestyle choices. The
action to dairy, eggs, and other
one of the cruelest forms of
nice people we interview help
animal-derived products. Why do
exploitations in the world. If
keep the team motivated as
you think there is such a disconnect?
you are vegetarian, you are still
Naked Food Magazine
supporting the mass murder of
keep
the
animals.
recharged!
brain
and
body
sion that when committing to a vegan diet you are giving up everything, and that your life
Q. Many activists experience burn-out
Q. Are you optimistic about a mass-
will become a daily battle of
at one time or another. How do you
scale move away from consuming
what you can and can’t eat.
keep from becoming frustrated or
meat, dairy, and eggs? Do you believe
This is far from reality, when
discouraged? What do you do to
a major shift will occur in our life-
you go vegan you have ev-
recharge and inspire yourself?
times?
erything to gain. The satisfac-
A. There have definitely been
A. We were both brought up
tion that you can eat amazing
moments where we have all
in the countryside and fishing
food, gain your health back
felt burn-outs out with activ-
and hunting was a big part of
and not harm other beings is
ism. Having large Facebook
our lifestyle when we were
one of the best feelings in the
pages such as “The best video
growing up. If two hunters/
world. Don’t be fooled by the
you will ever see”, “Mercy for
fishermen can see the light and
“Meat is Manly” or “bacon” lads
Animals”, and “Vegan Outreach”
become vegan activists, then
that just want to slag vegans
contacting us asking to host
anything is possible! Our unex-
off. They are immature and
the video definitely boosted
pected transition to veganism
scared of the vegan movement
our motivation and confidence
has given us faith that society
as they are not ready for it.
to do more. Within just a few
will wake up and a mass-scale
Being
days the video had over half a
shift away from animal products
others to make the transition
million views and thousands of
is definitely coming. The vegan
is one of the most important
shares across the pages. This
movement is unstoppable at
traits a person can have. It takes
really made us realize that
the moment. Trying to resist it
a lot of courage to go against
anyone can make a dent and
will only result in being proven
society and the lies you were
help the movement if they are
wrong time after time. Change
brought up with. Just because
willing to try something bold
is definitely coming and we
we have done something for
The main thing that drives us
should embrace it early!
thousands
vegan
of
and
years
helping
doesn’t
mean that it is right. The vegan
is knowing that we are on the right side of history and that
Q. What is your advice for anyone
community will welcome you
we are doing our best to re-
considering or transitioning to the
with arms wide open and will
duce the unnecessary suffering
vegan lifestyle?
help you every step of the way.
of animals. In our down time
A. There has never been a
All the information you need to
we try to be as active as pos-
better time to go vegan. It’s the
be healthy and cruelty free is
sible. Regular exercise such as
fastest growing social move-
out there at your fingertips!
cycling and running are very
ment of our time and more
good for stress relief and always
and more open-minded people
Find Calin and Brad's Videos at
keeps us from getting down
and celebrities are backing the
NakedFoodMagazine.com and follow
and discouraged. A high carb,
movement every day. A lot of
them on Facebook at The Earthlings
low fat, plant-based diet helps
people are under the impres-
Experience Scotland. Naked Food Magazine
59
NAKED KITCHEN
Fabulous Summer Stuffed Pitas Yield: 4 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS
METHOD
•
2 garlic cloves, minced
•
1 cup organic, non-GMO corn, or 1 organic
water. Sauté for 3 minutes and then add the corn or
In a saucepan sauté the garlic with 1 cup filtered
yellow squash, diced
squash, yellow peppers, shoyu or tamari, and thyme
•
1 organic yellow pepper, sliced
and an extra cup of filtered water. Sauté for another
•
1 tsp. shoyu or tamari
6-8 minutes or until veggies caramelize. Remove from
•
1/8 tsp. thyme
heat, and set aside.
•
4 100% whole grain pitas
•
8 organic cherry or 2 medium-sized
wheat pita and let it brown for about a minute or two,
tomatoes
avoiding burning. Flip it over and add a serving of the
1 cup organic legumes (such as lentils, beans, or
sautéed vegetables along the middle of the pita. Add
•
In a separate non-stick saucepan, add a whole
peas), cooked and washed
a couple of fresh tomatoes, about 1/4 cup of the
•
1 red chili pepper, chopped (optional)
cooked legumes, chili pepper (optional), and herbs.
•
A few leaves of parsley, cilantro, dill, or basil,
•
Sprinkle with a pinch of ground pepper and pink salt.
chopped
Using a spatula, bring each side of the pita in over the
Pinch of ground pepper and pink Himalayan salt
vegetables, creating a cone. Repeat the process with the rest of the pitas and serve.
60
Naked Food Magazine
These colorful stuffed pitas are nice and light for the summer, yet are full of protein and fiber to fill you up and keep you going through all your summer activities!
Naked Food Magazine
61
NAKED HEALING
62
Naked Food Magazine
A new
Declaration of Independence BY HOWARD JACOBSON, PHD
On July 4, U.S. Independence Day, we celebrate our nation’s independence from colonial rule. Our liberation from forces that sought to exploit us and keep us down to enhance their own wealth and power. Nonetheless, as we look at our nation this year, we see: Too many people suffering and dying from preventable conditions like heart disease, stroke, cancer, and diabetes. Family members weeping at the bedsides of loved ones who have succumbed to the lie that there was nothing they could have done. Widows and widowers raising young children. We see obese, diabetic children getting most of their calories from soda, chips, and fast food drive-throughs. We see a national farm policy that makes the unhealthiest food cheap and the healthiest food prohibitively expensive for the vulnerable poor. A medical establishment vigorously denying the power of nutrition to end these epidemics while advocating furiously for research into costly, risky, and invasive drugs and procedures.
Naked Food Magazine
63
NAKED HEALING We see an environment degraded by indus-
We see too many elderly people dependent on
trial farming, and rural communities exploited,
a woefully underfunded health care system to
impoverished, and ultimately abandoned once
treat the diseases and conditions that have
the living soil has been killed. We also see the
developed as a result of decades of poor nu-
connecting link among all these problems: The
trition.
Standard American Diet, presented to us as
funds raised from industries whose interests are
normal and good by the billions of marketing
directly opposed to those of their constituents.
dollars spent by industries who, like a colonial
We see too many journalists dependent on press
oppressor, benefit from our ignorance and
releases written by the marketing departments
illness. These industries, who are so good at
of junk food makers. Too many media outlets
marketing we don’t even realize what they’re
and publishers dependent on corporate ad
doing. They are so good at laundering their
revenue suppressing the truth about nutrition
interests through government policy, media
and health. Too many health-related non-profits
reporting, academic institutions, and non-profit
and professional organizations dependent on
fundraising, we mistake it for scientific truth.
corporate handouts pretending that expensive
Too many politicians dependent on
and ineffective screenings, drugs, and surgeries As a society, we have given up our autonomy
are better uses of our resources than education
and our self-interests to forces that enhance
about and access to healthy food.
their wealth at the expense of our health. We see too many people dependent on (addict-
How do we declare independence from the
ed to) processed foods engineered to cause
mind control of junk food makers and the
cravings. Too many people are dependent on
medical
dangerous synthetic drugs to regulate their
government, media, and fundraising entities in
cholesterol, lower their blood pressure, and
their pockets?
keep
their
blood
sugar
from
spiking
establishment,
along
with
the
or
plummeting. We also see too many people
We Regain Our Independence.
dependent on surgery, radiation, and chemo-
Each of us can regain our own independence
poisoning to cut out or shrink tumors that
by saying “no” to the Standard American Diet
did not need grow.
(SAD) and saying “yes” to NAKED eating, (the New Authentic Kind and Enlightened Diet). This
64
We see too many farmers dependent on
means
government
that
factory-farmed meat, eggs, and dairy from our
require them to grow feed for factory-farmed
diets, and instead eating what human bodies
animals. Too many patients dependent on their
are designed to thrive on: whole, plant-based
nutritionally ignorant doctors’ dismissal of healthy
foods.
eating as the single most powerful strategy to
We can regain our independence by becoming
reverse and prevent most diseases.
critical consumers of media stories and claims
subsidies
Naked Food Magazine
and
regulations
eliminating fake food fragments and
about health and by learning how to “follow the money” behind the marketing that passes for science. We can regain our independence by becoming, not intolerant zealots, but shining beacons of good health and vitality that others are drawn to. (Remember the famous restaurant scene in When Harry Met Sally? We want people to look at us and say, “I want what she’s having”!)
The New Declaration of Independence (with apologies to Thomas Jefferson) We, therefore, the Citizens of the World, appealing to the Supreme Judge of the world for the rectitude of our intentions, do, in the Name, and by Authority of
We can regain our independence by discover-
the good People of this Planet, solemnly
ing how to shop for and prepare healthy meals.
publish and declare, That we are, and of
(Check out the recipes in this issue for lots of
Right ought to be Free and Independent
information
and
inspiration.)
By
hosting
Naked Food gatherings and potlucks, and sharing our skills and information with loved ones, friends, and neighbors. We can regain our independence from giant health-destroying
people; that we are Absolved from all Allegiance to the Corporate Interests that pursue their wealth at the expense of our health, and that all economic connection
corporations by supporting our local farmers
between us and these Corporate Interests,
and growing our own fruits and vegetables,
is and ought to be totally dissolved; and
even on a tiny scale.
that as Free and Independent People, we have full Power to levy Health, conclude
Most of all, we can regain our independence by remembering that we are in charge of our own destinies. That we do not have to float in the mainstream doldrums, but can use our muscles to swim to the shores of vibrant health. We have a responsibility to our families and ourselves to
Vitality, contract Alliances with Lifepromoting Plants, establish Commerce with Farms, Restaurants, Stores, and Corporations
that
Promote
Human
Health, Animal Welfare, and Planetary
maintain our independence and promote well-
Sustainability, and to do all other Acts
being in our homes, our communities, and our
and Things which Independent People
planet.
may of right do. And for the support of this Declaration, with a firm reliance
Howard
Jacobson,
PhD,
is
a
contribut-
ing author to T. Colin Campbell's Whole: Rethinking
the
Science
of
Nutrition,
and
co-founder of The Purple Carrot, whose kit delivery service makes it easy for busy people
on the protection of divine Providence, we mutually pledge to each other our Lives, our Good Health, and our sacred Connection to All Beings on this Planet.
to cook delicious, healthy, vegan meals at home. Naked Food Magazine
65
NAKED KITCHEN
Jicama Slaw with Poppy Seed Dressing Yield: 6 to 8 Servings. Recipe by Chef Del Sroufe, From The Better Than Vegan Cookbook. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS •
2 tablespoons agave nectar or brown rice syrup
•
2 tablespoons rice wine vinegar
•
1 tablespoon poppy seeds
•
1/2 tablespoon Dijon mustard
•
1/2 teaspoon onion powder
•
1/4 teaspoon sea salt
•
3/4 cup firm silken tofu (about 1/2 of a 12-ounce package)
•
6 cups grated jicama
•
1 medium carrot, grated
•
6 green onions, thinly sliced
METHOD To make the dressing, combine the agave nectar or brown rice syrup, rice wine vinegar, poppy seeds, Dijon mustard, onion powder, salt, and silken tofu in a food processor or a blender, and purée until smooth and creamy. Add the remaining ingredients to a bowl with the dressing; mix well. Refrigerate until ready to serve.
Crisp, clean-tasting jicama gets dressed up with this delicious poppy seed dressing. This slaw, with hummus, makes a great filling for wraps. 66
Naked Food Magazine
THEY TRIED TO BURY US.
THEY DIDN’T KNOW WE WERE SEEDS.
N.A.K.E.D: NEW AUTHENTIC KIND & ENLIGHTENED DIET NAKEDFOODMAGAZINE.COM
The most expected cookbook of the year is finally here!
buy it ON PRESALE NOW WORLDWIDE EVERYWHERE.