NAKED FOOD MAGAZINE | SUMMER 2016

PLANT-BASED • WHOLE FOOD • VEGAN • ORGANIC • NON-GMO N

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THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO DISEASE PREVENTION AND REVERSAL

IN

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•

NEW AUTHENTIC KIND & ENLIGHTENED DIET •

3 REASONS

YOUR DIET

ISN’T

WORKING THE

MIGRAINE DIET

8 HEALTHY Tips for a

& SAFE SUMMER

Eating a

PLANT-BASED

DIET FOR $50 WEEK SUMMER 2016 $6.95US $7.95CAN

DISPLAY UNTIL OCTOBER 10, 2016

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

Champion’s Smoothie Bowl

Awesome Beet & Quinoa Burgers

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I'M REAL FOOD. WHOLE | ORGANIC | NAKED

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:

QUESTIONS AND FEEDBACK: HELP@NAKEDFOODMAGAZINE.COM

SHARE REUSE RECYCLE

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.

12

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.

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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

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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,

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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

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