NAKED FOOD MAGAZINE | WINTER 2016

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

THE ULTIMATE

GUIDE TO

WEIGHT

LOSS ATHLETICS:

LOW CARB VS.

HIGH CARB

THE LINK BETWEEN

THYROID

& PANIC ATTACKS

MEAT &

ROCK THE NEW YEAR

PLANT-BASED

CANCER WINTER 2016 $6.95US $7.95CAN

DISPLAY UNTIL APRIL 1, 2016

STYLE! 8 Reasons Flax Beats Eggs!

Probiotics 101 The Best Kept Secret In Medicine What Your Blood Sugar Is Telling You

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GUIDE PLANT-BASED NUTRITION

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TEACH ME REAL FOOD.

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CONTENTS WINTER 2015

14 NAKED spotlight

8 reasons flax beats eggs!

FEATURES

6

NAKED WELLNESS The Ultimate Guide To Weight Loss

By PCRM

16

NAKED WISDOM The Best Kept Secret in Medicine

By Michael Greger, MD

22

NAKED FOOD How To Really Read A Label

By Amy Lucariello, BS, CNTP

30

NAKED TRUTH What Your Blood Sugar Is Telling You

By Pamela Popper PhD

34

NAKED FITNESS Low Carb vs. High Carb

By John McDougall, MD

40

NAKED LIFESTYLE Probiotics 101

By Michael Klaper, MD

48

NAKED HEALING The Link Between The Thyroid & Panic Attacks

By Margarita Restrepo, CPBN

54

NAKED LIFE How To Fix Panic Disorder

By Douglas Lisle, PhD

60

NAKED COLUMN Meat and Cancer

By David Katz, PhD

FROM THE EDITOR

A Powerful 2016!

Although it may be impossible to remove every negative or stressful influence in our lives at all times, we must try to change our outlook and our reactions with positive ones.

Why? Because stress is a powerful and self-inflicted toxin that affects our physical and mental well-being.

Quantum physics proves that thoughts affect matter, and that particles are connected to each other from their very core, no matter how distant they are from one another. Every particle in the existence of the universe is made out of the same particles we are made of. Therefore, as much as we are what we eat, we are also what we think and what we feel.

Kindness, patience, compassion, and love are food for our spirit and the power that can stop wars, injustice, and pain in the world.

NEW AUTHENTIC KIND & ENLIGHTENED DIET

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

Photography

According to science, what affects you, affects me. Therefore, together, we are an army of change. We can affect our spirit, as well as the world around us. I wish you a new wonderful year inspired by change, wisdom, light, and joy.

Onward!

REUSE REDUCE RECYCLE

MARGARITA RESTREPO DENISE DESERIO JUDITH MAGER DIANE TILLEY MARK BUTTON MARGARITA RESTREPO BIG BRAND MACHINE T. COLIN CAMPBELL Ph.D. CALDWELL ESSELSTYN JR. M.D. JOHN ROBBINS John McDougall M.D. MICHAEL GREGER M.D. DAVID KATZ M.D. MICHAEL KLAPER M.D. Brian Clement Ph.D. ANNA MARIA CLEMENT PH.D. Roman Iegoshyn Igor Yaruta Martina K. Photo Zdenka Darula Elena Veselova Arjuna Kodisinghe Fernando Cortes De Pablo Elena Elisseeva Brent Hofacker Mike Kiev Stock Photo 123RF

SOY INK

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

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

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

Margarita Restrepo Founder and Editor-in-Chief

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

59 64 NAKED KITCHEN All Recipes by the Naked Food Chefs except as noted.

13 16

Oat Blueberry Parfait

20 26

Scalloped Potatoes with Safron Cream by Chef Del Sroufe

32 38 45 46 53 59 64

Fabulous Quinoa Bake

Quick Protein Baja Bowl Nana's Strawberry Crumble

Cacao + Hazelnut Smoothie Bowl Creamy Tomato Soup by Kayli Dice Naked Berry Coleslaw

13

Oat-Pecan Naked Mini Cakes Naked Polynesian Stir Fry Smoky Black Bean Bisque by Chef Del Sroufe

WHOLE IS FOR WHOLESALE! We want to make it really easy for everyone to have Naked Food Magazine at their store, cafe, restaurant, juice bar, or wellness center. With a small minimum of 30 copies, (yes, only 30 copies!), now everyone can have a piece of Naked Food!

Help@NakedFoodMagazine.com

OUR COVER Winter 2016

Naked Food Magazine

Naked Food Magazine

7

NAKED WELLNESS

8

Naked Food Magazine

THE ULTIMATE GUIDE TO

WEIGHT-LOSS

BY PHYSICIANS’ COMMITTEE FOR RESPONSIBLE MEDICINE (PCRM)

O

f the many ways to lose weight, one stands

So let’s get started! Choose the day when you

out as by far the most healthful. When

would like to start the diet. Weigh yourself before

you build your meals from a generous array of

you start and keep track of your weight during

vegetables, fruits, whole grains, and beans—

the three weeks. Also, keep a record of what you

that is, healthy vegetarian choices—weight loss

are eating. Keeping a food record and a journal

is remarkably easy. And along with it come

of how you feel while you’re on the diet will

major

help you monitor your progress.

improvements

in

cholesterol,

blood

pressure, blood sugar, and many other aspects of health. The message is simple: Cut out the

Overall Principles

foods that are high in fat and devoid of fiber, and

Choose foods from plant sources. Avoid all animal

increase the foods that are low in fat and full of

products and saturated fat, and keep vegetable

fiber. This low-fat, vegan diet approach is safe

oils to a bare minimum.

and easy—once you get the hang of it.

Focus on the “New Four Food Groups” Getting started can seem a bit daunting. It is

The New Four Food Groups—grains, legumes,

often hard to imagine doing anything—be it a

vegetables, and fruit—can provide you with all

diet, new exercise regimen, or any other new,

the nutrients you need. To meet your nutrient

healthy habit—forever. The best way to do this

needs, select 8 servings of grains, 3 servings of

approach is to follow the diet completely for

legumes, at least 4 servings of vegetables, and

three weeks. This means no sneaking ranch

3 servings of fruit daily. It is important to vary

dressing onto your salad, adding egg whites to

the foods you choose within the food groups,

muffin batter, or having a bit of chicken with

not only because “variety is the spice of life”,

dinner. Only by doing the diet all the way will you

but also because it helps you to cover all your

be able to reap all the benefits and avoid lapses

nutritional bases. The food guide chart below

that can lead to weight gain.

will provide you with about 1500 calories.

Naked Food Magazine

9

NAKED WELLNESS

WEIGHT LOSS MEAL SUGGESTIONS Breakfast Often breakfast can be similar to the one you are accustomed to with a few simple modifications.

• Hot cereals: oatmeal, cream of wheat, creamy rice cereal, grits, or Irish oatmeal with cinnamon, raisins and/or applesauce (no milk) • High-fiber cold cereals: wheat or oat bran cereals with nonfat soy or rice milk and berries, peaches, or bananas • Melons, such as cantaloupe and honeydew, or any other fruit • Whole grain toast topped with cinnamon or jam (no butter or margarine) • Bagels (no cream cheese) topped with apple butter or hummus • Oven-roasted “home fries” plain or smothered with roasted mushrooms, peppers, and onions If you like extra protein: • Fat-free meat substitutes, such as Gimme Lean™ fat-free “sausage” • English baked beans or chickpeas • Breakfast burrito filled with fatfree refried beans, lettuce, and tomato (no egg or cheese) • Tofu scrambler or marinated tempeh in small amounts Lunch Whether you dine in or out at

10

Naked Food Magazine

lunchtime, there are lots of healthy and delicious options to choose from. Here are some ideas to get you started.

Salads • Garden salad with lemon juice, fat-free dressing, or soy or teriyaki sauce • Legume-based salads: threebean, chickpea, lentil, or black bean and corn salads • Grain-based salads: noodle, couscous, bulgur, or rice salads Soups: • Vegetable-based soups: potato-leek, carrot-ginger, mixed vegetable, or mushroom-barley.

• Legume-based soups: black bean, vegetarian chili, spinach lentil, minestrone, or split pea.

• Instant or prepared soups (as long as they are low-fat and free of animal products).

Sandwiches/Wraps: • CLT: cucumber, lettuce, and tomato sandwich with Dijon mustard • Hummus sandwich tucked into whole wheat pita with grated carrots, sprouts, and cucumbers • Sandwich made with fat-free meat alternatives such as barbeque seitan or veggie pepperoni slices with your favorite sandwich veggies • Black bean dip, peppers, tomatoes, and lettuce wrapped in a

whole-wheat tortilla Italian eggplant sub: baked eggplant slices, pizza sauce, and mushrooms on a multigrain sub roll • Black bean and sweet potato burrito with corn and tomatoes Other Ideas and Add-Ons •

• • • •

Last night’s leftovers Fresh fruit, applesauce, or fruit cup packed in juice Cut-up vegetables Rice cakes, fat-free crackers, baked tortilla chips

Dinner Emphasize vegetables and grains in all your meals. The evening meal is a good place to try new items.

You might start with a bean, rice or other grain, or potato dish and add a couple of vegetables.

Starches: Grains: Use generous amounts of grains.

• pasta • brown rice • boxed rice dishes (e.g., pilaf, curried rice, etc.)

• couscous Potatoes: Enjoy them baked or mashed and topped with steamed vegetables, salsa, ketchup, Dijon mustard, black pepper, or black beans.

Breads: Whole-grain is preferred.

Avoid sweet breads that contain oil, eggs, or milk.

Vegetables: Try any vegetables you like.

• Greens (broccoli, spinach, kale, Swiss chard) topped with lemon • Carrots • Corn (note: corn is technically a grain, but works as a vegetable) Legumes: Pinto beans, vegetarian refried beans, baked beans, black beans, garbanzos, kidney beans Main Dishes: • Pasta marinara: Choose commercial brands that are free of cheese and are low in fat.

• Beans and rice: Try black beans with salsa, vegetarian baked beans, or fat-free refried beans.

• Soft tacos: Prepare this dish

• •

•

•

•

•

with whole-wheat flour tortilla, beans, lettuce, tomato, and salsa.

Chili: Vegetarian boxed versions are fine.

Veggie lasagna: Made with lowfat tofu to replace the ricotta, layered with grilled veggies.

Rice pilaf, Spanish rice, or packaged rice dinners: Try packaged rice dishes and omit butter.

Steamed rice and stir-fried vegetables: This meal can be seasoned with soy sauce. Be sure to use a non-stick pan.

Fat-free vegetarian burgers: Make your own lentil burgers or try soy-based commercial brands.

Fajitas: Lightly sauté sliced bell peppers, onions, and eggplant

Snacks • Bagels (plain or flavored; no cheese, butter, or margarine) • Fruit, carrots, or celery sticks • Vegetarian soup cups (split pea, lentil, etc.)

• Toast with jam (no butter or margarine) • Baked tortilla chips with salsa or bean dip

breakfast

Try this instead:

• • • •

• Turkey sandwich with lettuce, tomato, and mayo, Yogurt, Potato chips • Chicken noodle soup, Bread, Green salad • Last night’s leftovers (roast beef, mashed potatoes, gravy, and peas), Orange • Chicken burrito, Rice, Refried beans

• Sandwich with hummus or black bean spread, lettuce, and tomato, Applesauce, Fat-free chips or crackers • Vegetable soup or minestrone, Bread, Green salad with fat-free dressing or vinegar • Last night’s leftovers (veggie burger, mashed potatoes, mushroom gravy, corn, and peas), Orange • Seasoned tofu and sweet potato burrito with lettuce, tomato, and onion (hold the cheese), Rice, Vegetarian black beans

• Fettuccine Alfredo or spaghetti with meatballs, Green salad with ranch dressing, Garlic bread with butter, Butter-pecan ice cream

• Pasta primavera with mixed vegetables and garlic or spaghetti with marinara sauce, Green salad with fat-free balsamic vinaigrette, Toasted French bread without butter, Chocolate sorbet • Broiled portabella mushrooms, Boiled new potatoes with basil and black pepper, Asparagus with orange sauce • Vegetarian tofu soup, Stir-fried Chinese vegetables (hold the oil), Broccoli with garlic sauce, Lots of rice • Vegetable fajita (hold the oil), Rice, Vegetarian black beans • Margarita

DINNER

Cereal with milk, Orange juice, Strawberries Donut, Coffee with cream, Banana Scrambled eggs, Home fries, English muffin, Sausage, tea Bagel with cream cheese, Latte

Desserts • Fresh fruit • Fat-free chocolate or fruit sorbet • 100 % Fruit Popsicles (sugarfree) • Baked apples

LUNCH

If your regular MEAL is:

in a non-stick pan, with fajita seasonings.

• Broiled salmon, Boiled new potatoes with parmesan cheese, Asparagus with hollandaise • Hot and sour soup, Beef and broccoli, Rice • Chicken fajita, Rice, Refried beans • Piña Colada

• • • •

Cereal with non-dairy milk, Orange juice, Strawberries Cinnamon raisin toast with jam, Coffee with non-fat, non-dairy creamer, Banana Scrambled low-fat tofu, Oven-roasted potatoes, English muffin, fat-free sausage, tea Bagel plain or with fruit spread, Soy latte made with non-fat soymilk

Naked Food Magazine

11

NAKED WELLNESS

GENERAL TIPS

oatmeal, pasta with tomato

salad bar; baked potato;

Trying New Foods and Tastes:

sauce, potatoes, and veg-

baked

•

Explore new recipes, new

etable plates, even if these

fruit plate. For salads, ask for

books, and new products.

items are not on the menu.

no dressing, or try lemon

Bring along instant soup

or lime juice or soy or teri-

ease the transition.

cups, instant oatmeal, and

yaki sauce. Ask that fatty

Be strict with yourself. This is

small containers of soy- and

toppings, such as cheese,

easier than teasing yourself

rice milk.

bacon, eggs, be left off.

• •

Fat-free meat substitutes can

with small amounts of the

•

spaghetti;

foods you are trying to leave

Dining Out: Look for ethnic

At Work: Keep instant soups,

behind.

restaurants,

Japa-

3-bean salad, rice cakes, bagels,

Focus on the short term.

nese, Chinese, Indian, Mexican,

fresh or dried fruit, bean dip

Three weeks is a short time.

and Italian, as they usually have

with rice cakes or fat-free chips

•

Frozen vegetables are fine.

vegetarian dishes.

on hand.

•

Glass-stored

and

•

Japanese: vegetable sushi

vegetables are okay for

•

Chinese: lots of rice with

CRAVINGS:

smaller amounts of veg-

•

•

beans

convenience.

CUTTING THE FAT: •

especially

Stock up on healthful foods

etable dish; request oil-free

at home and at work to

and sauce on the side

prevent

Mexican:

indiscretions.

bean

burrito

hunger-induced

•

Use a non-stick pan.

•

“Sauté” vegetables in water

with Spanish rice. Hold the

or vegetable broth.

cheese, sour cream, and

of the house. Donate non-

•

Steam vegetables.

guacamole. Ask the waiter

perishable items that aren’t

•

When you can’t avoid oil,

to bring out warm corn tor-

allowed in the diet to your

use a cooking spray instead

tillas to dip in the salsa and

local food pantry.

of poured oils.

to take away the fried chips.

•

Use non-fat, non-dairy cof-

•

fee creamers.

•

Read

package

labels

to

If you follow a very low-fat

Italian: pasta e fagioli (soup);

menu, your tastes will grad-

pasta marinara. Ask that oil

ually drift to prefer lower-fat

be kept at an absolute mini-

foods.

TROUBLESHOOTING:

products that have less than

with lots of rice. Avoid coco-

•

2 grams of fat per serving.

nut milk

less beans and more grains

Indian: rice dishes or breads

and meat analogs.

•

• ON THE GO:

(beware

Travel Tips:

fatty)

•

•

Keep unhealthful foods out

Thai: vegetarian selections

serving. It is best to choose

•

•

mum.

check grams of fat per

Request non-dairy vegetar-

•

of

curries—very

If beans give you gas, use

What to tell others: •

“I’m following a low-fat [or vegetarian] diet right now.”

Middle Eastern: couscous; •

“I’m trying to increase my

ian meals for flights

baba ganouj and hummus

All hotel restaurants have

with lots of pita bread

fruit and vegetable intake

American: vegetable plate;

and cut out some fat."

•

12

beans;

Naked Food Magazine

VEGETABLES (A serving equals 35-50 kcal) At least one serving should be a raw vegetable like salad or carrot sticks and one should be a dark leafy green vegetable like kale or broccoli.

FRUIT (A serving equals 80 kcal) Limit fruit juices and eat whole pieces of fruit instead.

LEGUMES (A serving equals about 100 kcal) Have at least 1 cup of beans every day.

GRAINS (A serving equals about 80 kcal) 6 of the 8 servings should be from whole grain sources like wheat bread, brown rice, whole wheat pasta, bran cereal, and oatmeal.

SWEETS (Optional) One sweet serving should have no more than 1 gram of fat and equal 100 kcal.

Aim for at least 4 servings of vegetables each day. This means ½ cup cooked or 1 cup raw. As long as the vegetable isn’t topped with a fatty dressing or sauce, eat as many servings as you want from this group. At least 1 vegetable servings should be calcium-rich, dark leafy greens, such as broccoli, kale, or collards. Check the servings off each day:

Aim for 3 servings of fruit each day. A serving is ½ cup chopped or one small piece of fruit. Aim for low-calorie, high-nutrition fruits like strawberries, kiwis, mangoes, blueberries, peaches, plums, oranges, grapefruit, and raspberries. Check the servings off each day:

You should have 3 servings from the legume group each day. A serving is a half-cup of cooked beans, ½ cup low-fat bean spread, 1 cup low-fat soymilk, or 1 oz. of veggie meat substitute. Check the servings off each day:

Aim for 8 servings a day. A serving is ½ cup cooked grain, like oatmeal or pasta, 1 oz. of dry cereal (usually ¾ cup to 1 cup), one slice of bread, or half a pita bread or tortilla. Most bagels are actually four servings. Eight servings may sound like a lot, but 1 cup of oatmeal for breakfast, a sandwich with two slices of bread for lunch, and a bowl of pasta made with 1½ cups of spaghetti with a slice of French bread meets your 8-serving goal. Check the servings off each day:

Aim for no more than 1 sweet serving per day. Sweets should be fat free. Try fruit if craving sweets. Other low-fat ideas include a bowl of sweetened whole grain cereal with low-fat soymilk, a soymilk/fruit smoothie, or sautéed bananas or apples (in water and a bit of maple syrup) with a little cinnamon.

Naked Food Magazine

13

NAKED WELLNESS Sugar may be used occa-

A WORD ABOUT...

sionally.

Protein: Plant foods have

Nuts, seeds, avocadoes, ol-

plenty of protein. The recom-

the vegetable or legume group

ives, peanut butter, choco-

mended amount of protein

to your plate. Is this too much

late (non-dairy), and full-fat

in the diet is 10-12 percent

food for you? Cut out the sweets

soy products such as tofu,

of calories. Most vegetables,

first, then subtract a grain

tempeh, and soy cheese,

legumes, and grains contain

serving or two. However, you

come from plant foods, but

this amount or more. Excel-

shouldn’t cut your calories too

are too high in fat to be

lent protein sources include

low. Most people should never

conducive to weight loss.

beans or lentils (especially in

go below 1200 calories per day.

These foods may be used

combination with rice or other

in modest amounts on rare

grains) and meat analogues,

If you’ve checked off all your

•

boxes and you’re still hungry, add extra servings of foods from

•

occasions.

Condiments and Beverages •

•

•

For salad dressings and

Foods to Avoid

condiments,

non-fat

• Meats, poultry, fish, eggs

varieties, such as fat-free Ital-

(both whites and yolks), and

ian dressing for salads and

all dairy products (regular and

mustard for sandwiches.

non-fat), including milk, yogurt,

Coffee and tea are fine, but

cheese, ice cream, cream, sour

make sure to use non-fat,

cream, and butter.

non-dairy

• Added oils, such as margarine,

use

creamers

and

such as veggie burgers.

Calcium: Plant-based sources of calcium are widely available. Good sources of calcium include broccoli, kale, collards, mustard greens, beans, figs, fortified orange juice, fortified cereal, and fortified, non-fat soy- or rice milks.

sweeteners.

salad dressings, mayonnaise,

Vitamin B12: Vitamin B12 is

Alcoholic beverages can be

and cooking oils.

only found in animal prod-

used

Avoid

• Fried foods, such as potato

ucts and fortified foods, such

creamy beverages such as

chips, French fries, onion rings,

as many breakfast cereals and

White Russians and Bailey’s

tempura, and donuts.

soymilks. To ensure an ade-

occasionally.

Irish Cream.

quate intake on this diet, you should take a common multivitamin or a B12 supplement of 5 µg per day.

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.

14

Naked Food Magazine

Now that you know what foods to eat and what nutrients to look out for, it’s time to figure out how to translate that into actual meals.

OAT BLUEBERRY PARFAIT

Yield: 2 Servings. 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, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives

INGREDIENTS • 1 cup fresh organic blueberries, divided • 1 cup non-dairy milk • 11/2 bananas, peeled (1 whole, 1/2 sliced) • 1 cup gluten-free rolled oats • 2 tablespoons chia seeds • 1/4 cup sunflower seeds • 2 tablespoons dried cranberries or raisins • 1/2 tablespoon shredded coconut (optional) • 1 spring fresh mint METHOD In a food processor, blend the milk, 1/2 cup of blueberries, and 1 whole banana. Pour into a small container and set aside.

To assemble the parfait, you will split the following ingredients between two bowls or medium size jars. Slice the remaining banana in the serving dishes. Add a layer of rolled oats, one thin layer of chia seeds, one layer of sunflower seeds, and the cranberries or raisins.

Add a few blueberries, and fill up each serving bowl with the blueberry-banana-milk mixture. Top with a few blueberries, mint leaves, and shredded coconut (optional).

Naked Food Magazine

15

NAKED SPOTLIGHT

8 REASONS

flax BEATS eggs!

Eggs have long played a crucial part in constructing baked desserts. Eggs also help give structure to breads, binding to pancakes, and richness to brownies. However, there are many issues with eggs starting with the way they are mass produced, organic, free-range, or not. In addition, they are a high-cholesterol food and an animal protein. The good news is, there is a new egg in town: the flax egg. This one is packed with healthy fats, fiber, and plant-protein. Here are eight reasons you should dump the carton for the bag:

1

Price

A dozen eggs at the thriftiest markets usually runs about $3.

For organic or free-range labels, you can pay up to $6 or $7 a dozen. That’s more than 50 cents per egg. You can buy 4 pounds of organic ground flax meal for less than $12 through health food online stores. Given that one flax egg is about 1 tablespoon of flax, and there are 70 tablespoons in each pound, that’s about 4 cents per flax “egg”.

2 16

Fiber Flax, like all plants, has fiber.

1 tablespoon has 11% of your Naked Food Magazine

daily fiber needs. Eggs, like all animal foods, have no fiber.

3

Earth-friendly

We can all picture the crowded, cramped chicken coops photographed in the media: clipped wings, no sunlight, and consuming a lot of natural resources. Like any switch from animal to plants, Mother Earth will smile on you.

4

Tasting-friendly

Because of fears of salmonella poisoning, the idea of tasting anything with raw eggs can throw off one’s appetite. However, when baking with flax, you don’t need to worry about this. You can taste your batter before it goes in the oven, and kids can happily lick all spoons and spatulas.

5

Fat, the good kind

Flax is loaded with the essential Omega-3 fatty acids.

One flax “egg” has about 1.8 g of this Omega-3, without any of the saturated fat or cholesterol found in chicken eggs. In fact, the “Omega-3” eggs you can find at the market are from chickens that are fed with flax seeds.

6

Spoilage

Eggs have an expiration date.

Flax meal, though, can last for months in the fridge. You can keep the seeds in the freezer for even longer. Spoilage concerns are minimal.

7

Flavor

Flax offers a subtle nutty flavor that can balance the sweetness of pancakes and muffins. It also blends with pretty much any other ingredient in your recipe without altering their flavor.

8

Convenience

It’s easy. No more fishing out shells or broken yolks. Making a flax egg is as simple as mixing with hot water. Ready yet?

Making A Flax Egg Substitute flax in baking recipes following this simple ratio: 1 chicken egg = 1 tablespoon flax + 3 tablespoons filtered water. In a food processor, blend the flax seeds and water for about 10 seconds or until the mixture looks homogeneous. Let sit for about 5 minutes until goopy and “egg-like”, and mix with the rest of the ingredients, following your recipe.

Naked Food Magazine

17

NAKED WISDOM

18

Naked Food Magazine

THE BEST KEPT SECRET

IN MEDICINE

BY MICHAEL GREGER, MD

Even though the most widely accepted, well-established chronic disease practice guidelines uniformly call for lifestyle change as the first line of therapy, physicians often do not follow these guidelines.

Yet lifestyle interventions are often more effective in reducing heart disease, hypertension, heart failure, stroke, cancer, diabetes, and deaths from all causes than almost any other medical intervention.

Naked Food Magazine

19

NAKED WISDOM "Some useful lessons come from the war on tobacco," Dr. Neal Barnard wrote in the American Medical Association’s Journal of Ethics. When he stopped smoking in the 80s, the lung cancer death rate was peaking in the U.S., but has since

“...that means you could learn everything a “properly trained” doctor knows about nutrition in one long weekend.”

dropped, along with dropping smoking rates.

No longer were doctors telling patients to give their throat a vacation by smoking a fresh cigarette. Doctors realized they were more effective at counseling patients to quit smoking if they no longer had tobacco stains on their own fingers. In other words, doctors went from being bystanders—or even enablers—to leading the fight against smoking. And today, he says,

plant-based

diets

are

the

nutritional

equivalent of quitting smoking.

personal practices and the apple and bike helmet were missing. For example, in both

If we were to gather the world’s top unbiased

videos the doctor advised the patients to cut

nutrition scientists and experts, there would be

down on meat; to not have meat for breakfast

very little debate about the essential properties

as often, and have no meat for lunch or dinner

of good nutrition. Unfortunately, most doctors

at least half the time as a simple place to start

are nutritionally illiterate. And worse, they don’t

improving their diets, but in the disclosure video,

know how to use the most powerful medicine

the physician related that she had successfully

available to them: food.

cut down on meat herself, and perhaps not surprisingly, patients rated that physician to be

Physician advice matters. When doctors told

more believable and motivating. So physicians

patients to improve their diets, to cut down

who walk the walk—literally—and have health-

on meat, dairy, and fried foods, patients were

ier eating habits not only tend to counsel more

more likely to make dietary changes when their

about diet and exercise, but also appear more

doctors advised them to. And it may work even

credible and motivating when they do so.

better if doctors practice what they preach.

20

Researchers at Emory University randomized

It may make them better doctors. A randomized

patients to watch one of two videos. In one

controlled intervention trial to clean up doctors'

video, a physician briefly explained her personal

diets,

healthful dietary and exercise practices and had

Experience, found that healthcare providers’

a bike helmet and an apple visible on her desk,

personal lifestyles were directly correlated with

and in the other, she did not discuss her

their clinical performance.

Naked Food Magazine

called

Promoting

Health

by

Self

Healthcare providers' own improved well-being

Back in 1980, less than a quarter of medical

and lifestyle cascaded to the patients and clin-

schools required a single course on nutrition.

ics, suggesting an additional strategy to achieve

By 1981, though, we were up to 32%, then 37%,

successful health promotion.

then slipping to 35% and back down to 27% by 1984. That was a quarter century ago. What about

Are you ready for the best kept secret in

20 years later in 2004? In a survey sent to all U.S.

medicine? The best kept secret in medicine is

medical schools, we went from 27% in 1984 all

that, given the right conditions, the body heals

the way up to 30%. On average, out of thousands

itself.

for

of hours of preclinical instruction, doctors get an

example, with appropriate dietary changes is

average of 23.9 hours of nutrition education, with

good medicine, reducing mortality without any

most getting only 11 to 20 hours. Only a quarter

adverse effects. Yes, we should keep doing

of medical schools require a single course on

research, but educating physicians and patients

nutrition.

alike about the existing knowledge about the

One of the latest updates recorded that in 2004

power of nutrition as medicine may be the best

we were at 30% and in 2011 we were at 25%,

investment we can make.

nearly the lowest ever recorded. They conclude

Treating

cardiovascular

disease,

in their 2010 paper: “The teaching of nutrition in U.S. medical schools still appears to be in a

Medical School Nutrition Education federal

precarious position, lacking a firm, secure place in

authorities has been chalked up to corporate

the medical curriculum of most medical schools.”

influence, bad advice from the medical profession

They advocate for, at a minimum, “the 25 hours

more likely arises out of ignorance. What is the

of nutrition education needed to properly train

status of nutrition education in medical schools?

physicians.”

While

bad

nutrition

advice

from

Numerous entreaties have been made over the past 2 decades to improve the nutrition knowledge and skills of medical students and physicians. Patients routinely seek physicians' guidance about diet, and the relation of nutrition to the prevention and treatment of disease is well known. However,

Currently, only a small fraction reaches even that trifling standard and even if they did, that means you could learn everything a “properly trained” doctor knows about nutrition in one long weekend.

A founding member of the American College

practicing physicians continually rate their

of Lifestyle Medicine, Michael Greger, MD, is a

nutrition knowledge and skills as inadequate.

physician, author, and speaker on nutrition, food

It also is no surprise that more than one-half

safety, and public health issues. He is the Director

of graduating medical students report that

of Public Health and Animal Agriculture at The

the time dedicated to nutrition instruction is

Humane Society of the United States. Visit

inadequate.

NutritionFacts.org.

Naked Food Magazine

21

NAKED KITCHEN

SCALLOPED POTATOES WITH SAFRON Yield: 4-6 Servings. Recipe by Chef Del Sroufe.

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

This version of Scalloped Potatoes is one of my favorite comfort foods.

Does not come from a box, is almost as easy as any boxed version, and much healthier!

22

Naked Food Magazine

N CREAM

For the potatoes INGREDIENTS • 3 pounds Yukon gold or red skin potatoes, scrubbed and thinly sliced • 2 medium yellow onions, thinly sliced • Sea salt and black pepper to taste •

1 recipe Saffron Cream (recipe follows)

METHOD Preheat the oven to 425°F. Add the potatoes to a pot with water to cover and cook over medium heat for 5 to 6 minutes, until the potatoes are just tender. Do not overcook them since they will finish cooking in the oven. While the potatoes cook, sauté the onions over medium heat until they are lightly browned and tender, about 10 minutes. Add half of the potatoes to a 9 × 13 baking dish. Sprinkle with sea salt and black pepper to taste. Pour half of the Saffron Cream over the potatoes.

Top with the remaining potatoes, season with sea salt and black pepper again, and spread the rest of the Saffron Cream over the potatoes. Sprinkle the cooked onions over the sauce. Bake for 25 minutes, until bubbly.

For the Saffron Cream (Makes 3 cups) Ingredients • 1 12-ounce package frozen cauliflower florets • 2 cups vegetable stock • 4 cloves garlic, minced • 2 teaspoons granulated onion • 2 teaspoons dried thyme • Large pinch saffron • 1/4 cup toasted pine nuts •

Sea salt and black pepper to taste

Method 1. Combine the vegetable stock and cauliflower in a saucepan and cook for 8 minutes until the cauliflower is tender. Add the cauliflower and stock to a blender with the remaining ingredients and puree until smooth and creamy. Taste for sea salt and black pepper.

Naked Food Magazine

23

NAKED FOOD

HOW TO REALLY

READ A

LABEL

BY Amy Lucariello, BS, CNTP

Consumers are casting their vote for higher food quality by making healthy choices at the grocery store. Even with a strong desire to turn over a new leaf with their diet, many people just don’t know where to start. With confusing label claims, six-syllable ingredient names and a growing list of genetically-modified produce, it can get downright overwhelming. What does it all mean? Where should you start?

The label! Here is a step-by-step approach for what to look for on a label if you’re trying to clean up your diet. Think of it as your “decoder ring” for reading the real message behind confusing and often misleading labels. Just remember these five tips while you’re at the grocery store and you’ll be on the road to clean, healthy eating!

Five Tips on How to Really Read a Label

In a world of processed foods and unpronounceable ingredients, it can be a challenge to understand what you are really putting into your body when you eat. There is a food revolution underway with more and more Americans looking to change their eating habits and live healthier lives.

1

Don’t Stop at the Front of the Package.

Label claims have become all the rage. It seems that practically everything you pick

up at the grocery store is making some claim on the front like “all natural”, “gluten-free” or “whole grain”. Does that mean it’s healthy? Not always.

In fact, they’re used as a marketing technique to convince consumers that they’re buying something healthy without having to turn over the package to look at the real nutritional information. The front of the package is essentially a commercial for the product. Furthermore, the claims made aren’t as healthful as you might think.

Here are some examples: “Natural”: Technically, “natural” means that the product has no added artificial colors or flavors and is minimally processed, according to the FDA. Unfortunately, the natural claim isn’t strictly

24

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Naked Food Magazine

25

NAKED FOOD

or GMOs from the product’s ingredients. As long

2

as they’re not classified as an artificial color or

engineering in a laboratory. Far from naturally

artificial flavor, one (or more) of these pesky

occurring, these foods may look the same

additives can still be found in a product labeled

as their non-GMO ancestors, but they don’t

“all natural”.

necessarily contain the same nutrient profile

regulated and does not exclude pesticides and other chemicals, growth hormones, antibiotics,

Watch Out for Sneaky GMOs GMOs, or “genetically-modified organisms”, are foods that have been subjected to

they once did. GMOs present a potential risk “Gluten-Free”: Gluten is a protein and common

to consumers because of the lack of long-term

allergen found in wheat, barley, and rye.

research on their safety and health effects.

Although this label claim is very important for those with any gluten sensitivities or Celiac dis-

The most common GMO crops that are approved

ease, it is not an indication that the product is

for commercial production include canola, corn,

healthful. These products often contain food

cotton, papaya, soy, sugar beets, zucchini and

additives, refined oils, and tons of added sugar,

yellow squash.

just

like

their

glutinous

counterparts.

It’s

important to be vigilant and read the ingredients

Although the GMO crops above are pretty

carefully to be sure that what you’re eating isn’t

straightforward

just gluten-free junk food.

ingredients list, there are many other ingredi-

and

easy

to

spot

in

an

ents derived from corn, soy, and other GMOs that “Whole Grain”: To use this claim, it is not required

are often hiding in a product’s ingredients list.

to specify how much whole grain is actually in the

Look out for amino acids, aspartame, ascorbic

product and it is not regulated by the FDA. That

acid, sodium ascorbate, vitamin C, citric acid,

means that a product containing just one percent

sodium citrate, ethanol, flavorings (“natural”

of whole grains can still be labeled as a whole

and

grain food. Look for products that choose to

hydrolyzed

disclose the amount of whole grain used, such as

molasses, monosodium glutamate (MSG), sucrose,

“100% whole grain”.

textured vegetable protein (TVP), xanthan gum,

“artificial”),

high-fructose

vegetable

protein,

corn

syrup,

maltodextrin,

vitamins, and yeast products.

The label claim you DO want to look for is the USDA certified organic seal. This claim is regulated

All of these are potentially GMO ingredients,

by the FDA and the seal verifies that pesticides,

unless they are USDA organic certified. These

synthetic fertilizers, and GMOs were not used

ingredients are not often on the radar of most

in crop production and that livestock were not

consumers looking to avoid GMOs, so get to

given antibiotics or growth hormones and were

know the list so you can search the ingredient

fed organic feed. The USDA organic seal is

list for these hidden sources of GMOs.

perfect for one-stop shopping because not

26

only do you know that the product is organic

It is also important to understand that even

but it is also GMO-free!

products that don’t contain GMO ingredients

Naked Food Magazine

(such a can of tuna) can be labeled “non-GMO” to make them appear healthier than a similar product that doesn’t feature the label claim.

3

Know What You’re Eating.

What exactly are sodium nitrates, sulfites, BHA and BHT, propylene glycol, sodium

benzoate, and polysorbate 60? Where do they come from? Can you picture what they look like?

If you don’t know, then you shouldn’t eat it. This tip makes shopping for clean eating easy, because if you don’t know what a given ingredient looks like, then you probably shouldn’t be eating it.

4

Look for Hidden Sugar.

Sugar is hiding everywhere and it’s often found in seemingly healthy places like in

yogurt, pasta sauce, salad dressing, dried fruits,

Don’t be afraid of fat! Just be sure to choose

cereal, bread, and even canned soups and fro-

healthy fats like those from avocados, nuts, and

zen entrees. The next time you pick up your

seeds.

go-to healthy snack or meal, check out the grams of sugar per serving listed on the nutrition facts.

Remember, the healthiest of foods don’t have

Although some products, like those that are

any label at all: fresh vegetables and fruits. No

dairy or fruit-based, have natural occurring

reading required! There is no need to be over-

sugars in them, if the sugar per serving is in the

whelmed about cleaning up your diet. As long

double digits, you may want to reconsider.

as you’re reading ingredients and nutrition facts

5

Know Your Nutrition Facts.

and know what to look out for, you can start eliminating the foods that are mucking up your

It’s not just about calories and fat, which

diet and standing in the way of your optimal

are the two most common things people

health. The path to cleaning up your diet is only

look at on a label. Alternatively, take a look at

five steps away!

the amount of protein, vitamins, and minerals it contains. It’s okay if a product has a higher calorie count, as long as those calories are from healthy, whole-food ingredients.“Empty calories”, such as those found in cookies and candy, don’t provide protein, vitamins, and minerals. Make every bite count and select the foods with the most nutrients per serving.

Amy Lucariello, a certified nutrition therapy practitioner (NTP) and coordinator for Natural Grocers, has a passion for holistic health and wellness. She is an expert on dietary needs with health benefits and can share background for identifying and eating the foods that heal “like medicine".

Naked Food Magazine

27

NAKEDKITCHEN KITCHEN NAKED

Nana’s Strawberry Crumble Yield: 2 regular / 4 small servings. 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, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives

A taste of summer is welcome any time of year, but especially in winter. This cheery raw crumble is a naturally sweet treat.

28

Naked Food Magazine

INGREDIENTS •

1/2 cup Brazil nuts

•

1/2 cup gluten-free old fashioned rolled oats

•

1 tablespoon hemp seeds

•

1 cup organic raspberries

•

1 cup filtered water

•

4 medjool dates, pitted

•

1 cup whole organic strawberries, sliced

METHOD In a food processor pulse the Brazil nuts and oats for 8 seconds or until lightly chopped.

Transfer to a small container and add the hemp seeds. Stir.

In the food processor, blend the raspberries, water, and dates until smooth and well combined, about 12 seconds. Divide into serving bowls.

Gently fold in the sliced strawberries and cover with nut/oat/hemp mixture.

Naked Food Magazine

29

NAKED TRUTH

WHAT YOUR BLOOD SUGAR

IS TELLING YOU

BY PAMELA POPPER, PhD

There is some debate about optimal fasting glucose levels, and how to interpret blood test results that are outside current reference ranges. There is consensus among most medical professionals that “normal” is defined as fasting glucose of 100 mg/dL or lower and that 126 mg/dL or higher indicates diabetes. Some doctors think that target levels of fasting glucose should be even lower - 80 mg/ dL or lower; and that a new “disease” called “pre-diabetes”, defined as fasting blood sugar levels between 100-125 mg/dL, should be aggressively treated in order to prevent the onset of diabetes.

Changing diagnostic criteria is driven by many factors, particularly the influence of drug

30

Naked Food Magazine

companies, which are always interested in increasing the number of people who qualify for treatment with their products. Thus the continued lowering of the threshold for diagnosing disease; this not only affects diabetes, but hypothyroidism, hypertension, and many other conditions. There is a term for this: disease mongering. It involves turning essentially healthy people into sick patients by expanding the definition of disease so that more people qualify for diagnosis.

“Pre-diabetes” is an example.

After being diagnosed with this “condition,” drugs are often recommended. The problem is that this does not improve outcomes. In one meta-analy-

Naked Food Magazine

31

NAKED TRUTH sis, researchers started their review with the idea that in order to justify testing for and diagnosing pre-diabetes, studies would need to show that after identifying people who were likely to develop diabetes, that intervention reduced the incidence of full-blown diabetes and complications from it. But, according to the authors, less than half of the people who have slightly elevated fasting glucose levels will develop diabetes within 10 years. Furthermore, studies show that early intervention only delays the onset of diabetes by 2 to 4 years. The cost of early intervention is high, and the results are less than impressive.

They summarize their conclusions by stating, “The U.S. Diabetes Prevention Program results imply that you can give an at-risk person with pre-diabetes a 100% chance of using metformin with the goal of reducing by 31% their risk of developing a condition that might require them to use metformin.” While they agree that solutions must be found for the epidemic of diabetes, they recommend that resources should be allocated toward addressing the root cause rather than turning people with slightly abnormal glucose levels into sick patients undergoing treatment. Of course, the root causes are diet and lifestyle habits and little is attention is paid to this issue.

One of the risks of spending time with doctors is the increasing number of tests that are performed in order to identify abnormalities. This leads to more tests, and then often drugs and procedures. This does not mean that all lab tests are useless and that people should not ever be tested for anything. But research is showing that asymptomatic people are often harmed as a result of regular appointments with doctors; that many people are diagnosed with minor

32

Naked Food Magazine

abnormalities that are not clinically meaningful; that early diagnosis of many conditions does not always lead to better outcomes; and that changing parameters that favor more disease mongering are making things worse instead of better. Additionally, the medical profession, with the encouragement of government agencies, continues to try to standardize practices, which means that all judgment has been eliminated from most medical settings.

Instead of looking at blood tests and other test results in consideration of the totality of a patient’s health (often healthy people fall outside references ranges, and unhealthy people fall inside those ranges), a one-size fits all response, usually involving drugs, is used. Thus healthy people are turned into sick patients.

More and more doctors are speaking out about this issue, and are cautioning people against annual exams in order to avoid over-diagnosis and over-treatment.

Consumer education is the answer; doctors are not about to change their ways because the system is just too profitable. The best advice for consumers is: 1. With a few exceptions, it is best to visit doctors when you have symptoms.

2. Practice intentional healthcare: invest your time and resources in learning how to achieve and maintain health and then do it! 3. In the absence of injury or trauma, take the time to understand the risks and benefits of any test, drug, or procedure before consenting to it.

Dr. Pam Popper is a naturopath, an internationally recognized expert on nutrition, medicine and health, and the Executive Director of The Wellness Forum. Visit www.wellnessforum.com Yudkin J, Montori V. “The epidemic of pre-diabetes: the medicine and the politics.” BMJ 2014; 349:g4485

I'M A GAME CHANGER. I choose real food.

NAKEDFOODMAGAZINE.COM

NAKED KITCHEN

fabulous quinoa Bake Yield: 4 Servings. 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, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives

Although eaten like a grain, quinoa is actually a seed. Besides having antiinflammatory properties, quinoa also contains the amino acids lysine and isoleucine, making it one of the plantbased sources of complete protein.

34

Naked Food Magazine

INGREDIENTS • 3 flax “eggs” (3 teaspoons of ground flax seeds and 9 teaspoons of water) • 1 handful fresh organic spinach, washed (about 1 cup) • 1/2 medium size organic white onion • 11/2 cup cooked quinoa • 3 tablespoons quinoa flour or all-purpose flour • 1/4 cup sunflower seeds • 2 tablespoons organic, non-GMO miso paste • 1 tablespoon of shoyu or tamari • 1/2 teaspoon turmeric powder or 1-inch long piece fresh turmeric, peeled • 1/8 teaspoon freshly-ground black pepper • 1/2 teaspoon dried rosemary • 1/8 teaspoon fresh or dried thyme • 1/2 teaspoon dried crushed bay leaves • A sprinkle of nutritional yeast METHOD Preheat oven to 380°F. In a food processor, blend the ground flax seeds with the water for about 10 seconds or until mixture is smooth. Pour into a separate small bowl and set aside.

Pat the spinach dry as much as possible, removing all moisture. Transfer to a food processor along with the onion and chop until minced.

In a mixing bowl, add the rest of the ingredients (except for the nutritional yeast). Stir well. Add the flax mixture and the spinach-onion mixture and stir together until well-mixed.

Transfer mixture into a medium-sized silicone or non-stick baking dish. Sprinkle with the nutritional yeast and bake for 20 to 25 minutes or until top is crispy.

Naked Food Magazine

35

NAKED FITNESS

Low-Carb vs 36

Naked Food Magazine

athletics in the Spotlight:

s. High Carb

BY JOHN MCDOUGALL, MD

The right choices at the dinner

and panda bears thrive on

hydrate (grains, legumes, and

table make a winning difference

bamboo shoots. People also

potatoes) vs. low-carbohydrate

in both strength and endurance

have an ideal diet to look and

(meat, cheese, and eggs) for

for top athletes, and the same

feel their best and function

winning their events.

nutritional rules are true for

optimally.

every other human being.

internet-connected world, cor-

After sitting on the bench for

rect nutritional information can

two months, Marc Gasol, a

To be our best, we all must

be hard to recognize with so

30-year-old professional bas-

eat our best. In nature there is

many conflicting recommenda-

ketball star for the Memphis

an ideal diet for each kind of

tions. Headlines show highly

Grizzlies, made a major change

animal: cats devour meat, koala

visible athletes choosing polar

to a high-carbohydrate, plant-

bears eat eucalyptus leaves,

ends of nutrition: high-carbo-

food-based diet. He lost 20

However,

in

our

Naked Food Magazine

37

NAKED FITNESS pounds and improved his score

who eat potatoes; Mayans and

obesity and diabetes, and their

at the hoop.

Aztecs in Central America who

very low levels of cholesterol

eat corn; and Egyptians in the

and blood pressure. Carbo-

Middle East who eat wheat.

hydrates, primarily from corn,

Diametrically

opposed

and

in the low-carb boat is Sami

beans, and squash, make up

Inkinen, a triathlon competi-

Unfortunately, since the global

almost 80% of their diet, and

tor. His most recent effort to

spread of “fossil-fueled” econo-

meat consumption is rare. The

promote the eating of animals

mies beginning in the 1980s, the

exceptional running abilities of

and vegetable oil was to row

diets of billions of people have

the Tarahumara are not due to a

a

water

changed to include obesity- and

genetic advantage. People from

craft in an event called the “Fat

disease-producing amounts of

the same ancestral linage, the

Chance Row” 2,400 miles from

meat, dairy, and vegetable oils.

Pima of Southwestern US, have

specially

designed

San Francisco to Honolulu in a

some of the highest rates of

record-breaking time. A valu-

Today, the running abilities of

obesity, diabetes, and coronary

able outcome of his journey was

the Tarahumara people of the

heart disease in the world as a

to reinforce the message to cut

Copper Canyon of Northwest-

direct consequence of adopting

simple sugars and highly refined

ern Mexico, and the East Afri-

a diet based on meat, dairy, and

flours; but on the damaging

cans from Kenya and Ethiopia

junk food less than a century

side, eating almost exclusively

provide undeniable evidence

ago.

“food poisons” was a disservice

that the healthiest diets for

to the public.

human beings are very high in

Runners from Kenya have set

carbohydrates (natural sugars).

astonishing middle- and long-

A Brief History of Carbohydrate

Members of these communities

distance running records. Ke-

Performance

have exceptional capacities for

nyan men have accounted for

All large populations of trim,

performance and endurance,

40% of the winners in all major

healthy,

which translates into winning.

international middle- and long-

athletic-competing,

war-fighting people through-

38

distance running competitions

out verifiable human history

Historically the Tarahumara are

between 1987 and 1997. Like

have obtained the bulk of their

known to run distances of up

the Tarahumara, they follow

calories from high-carbohydrate

to 200 miles in a competitive

a diet of about 80% carbohy-

foods (starches). Examples of

sport of “kickball” races, last-

drates. The staple of their diet

thriving

include

ing several days. Honoring their

is bread, boiled rice, poached

the Japanese, Chinese, and

abilities is the 50-mile foot race

potatoes, boiled porridge, cab-

other Asians, who eat sweet

called “Ultramaraton Caballo

bage, kidney beans, and ugali

potatoes, buckwheat, and/or

Blanco.” These men and women

(well-cooked cornmeal molded

rice; Incas in South America

are noted for their absence of

into balls).

populations

Naked Food Magazine

Scientific Research Consistently

What’s the Theory for the Low-Carb

constipation, and obesity. There

Favors Carbs

Advantage?

is the moral issue, too: Livestock

Thorough reviews of the sci-

Several writers, long associ-

is a top contributor and the

entific research and position

ated with the low-carb, Atkins

most controllable variable in

statements

diet movement, stand out as

global warming and environ-

tions such as the American

promoters

mental destruction. I repeat:

Dietetic Association, Dietitians

high-dairy diet for athletes as

of Canada, and the American

well as for the general popu-

College of Sports Medicine

lation. Highly visible names

Fleeting athletic stars make

recommend a high intake of

include Noakes, Volek, Phinney,

a difference in the diets of

carbohydrate-derived

and Westman.

millions of people. However,

from

organiza-

calories

of

a

high-meat,

for athletes.

the most controllable variable.

to win the battle for our chilThe fairy tale served up to

dren’s

The benefits begin as soon as

gullible

that

futures, powerful and visible

the carbohydrate substances

after a period of time (called

leaders need to step forward

enter the mouth. Their sweet-

“keto-adaptation”) the human

now. If presidents Obama (US),

ness

plea-

body adjusts to more fat utiliza-

Putin (Russia), and Modi (India),

sure and reward centers of

tion for fuel, and performance

pope Francis (Vatican), governor

the brain. Even sweet-tasting

improves. Their “science” is

Brown (California), and other

mouthwashes

into

soundly debunked in several

world leaders stood up today

a benefit for performance of

reviews: two from a popular

and told the truth about the

short

longer

website and another from the

consequences of the human

greater

Sports Dietitians of Australia.

diet, the impact, beginning

stimulates

translate

durations.

duration

the

In

exercise,

competitors

is

than two hours, where muscle

and

grandchildren’s

with their words, would favor-

glycogen stores are stressed,

A Life Changer: High-Carb vs. Low-

ably alter life on Planet Earth

performance is enhanced by

Carb

forever.

consuming sugars in simple

Athletes, and all others who

(table sugar, fruit, etc.) and

are considering a low-carbohy-

complex (beans, corn, potatoes,

drate approach to life, must not

John McDougall, MD is a board-

rice, etc.) forms.

overlook the well-established

certified internist, author of 11

fact that the foods they are

national best-selling books, host

Athletes also enhance long-

choosing (meat, poultry, cheese,

of the nationally syndicated tele-

duration

by

seafood, and eggs) dramati-

vision show McDougall M.D., and

using manufactured foods and

cally increase the risks of suf-

medical director of the 10-day,

drinks made of glucose and

fering from coronary heart dis-

live-in McDougall Program. Visit

fructose.

ease, strokes, common cancers,

www.drmcdougall.com

performance

Naked Food Magazine

39

NAKED KITCHEN

Cacao + Hazelnut SMOOTHIE Bowl Yield: 2 Servings. 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, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives

Besides imparting a wonderfully delicious flavor, hazelnuts are a great source of folate, manganese, and copper. Combined with cacao, which is high in antioxidants, you can have a very healthful breakfast that tastes unbelievably decadent.

40

Naked Food Magazine

INGREDIENTS For the smoothie base • 1 banana • 1 tablespoon cacao powder • 2 cups non-dairy milk • 1 tablespoon chia seeds Toppings • 1/4 cup coconut slices or chunks or 2 tablespoons coconut shreds • 1 banana, peeled and sliced • 2 teaspoons sesame seeds • 1/4 cup hazelnuts • Extra cacao shreds (optional) METHOD In a high-power blender add banana, cacao powder, non-dairy milk, and chia seeds. Blend for 20 seconds and pour into 2 serving bowls. Divide the topping ingredients between the bowls and enjoy.

Naked Food Magazine

41

NAKED LIFESTYLE

PROBIOTICS 101

BY MICHAELKLAPER, MD

Keeping the resident population

A healthy population of normal

of bacteria and other microbes

unfriendly bacteria and yeast

in our intestinal tract balanced

from injuring the intestinal wall,

and beneficial is essential for

intestinal permeability – the

good health, especially during

This can, in turn, lead to severe

and after taking a course of antibiotics. We are learning that our population of gut bacteria interacts with our body in

which can result in increased so-called “leaky-gut syndrome.” inflammation and autoimmune diseases that can damage vital organs and even threaten our lives.

Consequently,

keeping

our

gut flora balanced and benefi-

many remarkable ways, from

cial is essential and ingesting a

stimulating our immune system

enhancing bacteria can be a

to producing neurotransmitter

whole-food, plant-based diet.)

preparation containing healthtimely strategy (along with a

molecules that ride the

The bacteria in our intestines

bloodstream up to the brain

bacteria. How do they get into

and influence our very thoughts and moods!

42

gut microbes helps to prevent

Naked Food Magazine

are originally common soil our guts? Animals who live earth-connected

lives,

like

grazing deer and antelope, are constantly refreshing their

Naked Food Magazine

43

NAKED LIFESTYLE intestinal flora as they eat and drink. They pull

which gives them their “bite” on the tongue.

up clumps of grass with soil particles clinging to

Phosphoric acid kills microbes and gut wall cells.

the roots and ingest the microbes when they swallow. When they drink from a nearby stream,

3. Coffee.

they, again, ingest bacteria in the water that

The coffee oils that give coffee its taste are quite

wash into the stream from the soils with every

harsh on bacteria.

rainstorm. They, in turn, excrete the microbes back into the environment. So, a river of soil microbes

4. Alcohol.

moves through their digestive tracts and back

The glass of wine, that mug of beer may taste

to the soils. They are part of the flowing energies

good, but, think about it: in the hospital, we

of the living Earth.

dip our surgical instruments into alcohol to kill bacteria, and, yet, people drink it as a recreation-

Humans, too, used to live Earth-connected lives,

al beverage! Alcohol in the concentrations that

foraging for roots and tubers, digging them up

people commonly drink kills every cell, plant or

covered with soil bacteria and usually eating

animal, that it touches.

them unwashed. We, too, drank from streams and rivers like other animals. Thus, we constantly

5. Herbicides on plant foods.

refreshed our soil-born gut bacteria population,

Molecules intentionally designed to chemically

just like the deer and antelope. Our ancestors

injure plant cells. Most of the microbes in your

never swallowed probiotic capsules. Nature

gut share the same cell machinery as true plants

provided it free of charge.

such as cell walls, chromosomes, etc. So, herbicides on foods can damage microbe balance, too.

Modern life, however, is an assault on our intestinal microbial populations; little to nothing

6. Antibiotics from doctors’ prescriptions.

is done to replenish or nourish our gut flora.

Often requested by the patient and dispensed

Think of the bacteria-killing nature of what we

reluctantly by the doctor for viral infections not

swallow these days:

affected by antibiotics.

1. Drinking water treated with chlorine.

7. Antimicrobials.

I am not against chlorinating the water supply. I

Antimicrobials in the meats from factory-farmed

do not want to be treating cases of typhoid fever

animals are a HUGE problem, unbalancing our

or cholera, but every drink of tap water contains

gut microbes and spawning antibiotic-resistant

chlorine, specifically added to kill bacteria! Our

“super-bugs.”

produce fruits and vegetables are washed in chlorinated water. Not “gut flora friendly,” to say

8. Teas, both black and herbal.

the least!

The peppermint plant, the chamomile plant, and their kin are not making those lovely oils with

44

2. Soft drinks.

your cup of herbal tea in mind. Those are anti-

Colas, etc. are often made with phosphoric acid,

bacterial oils made to kill bacteria before they

Naked Food Magazine

Good bacteria helps "crowd out" bad bacteria.

Because the intestine is lined with adherence sites where bacteria latches on, if the sites are populated with good-for-you microbes, there's no place for a harmful bacterium to latch on.

Naked Food Magazine

45

NAKED LIFESTYLE invade the leaves and stems of the plant. I am

5. Avoiding needless antibiotic prescriptions, as

not saying an occasional cup of tea may not be

for viral infections

soothing and have beneficial properties, but

6. Eliminating chlorine from your water via

consumed in large amounts, they can be one

distillation,

more element in the daily assault on our healthy,

effective filtering, like reverse osmosis. Chlorine

stable, and beneficial, multi-trillion organism

is volatile. Letting a pitcher of tap water stand

populations of gut microbes.

overnight will allow much of the chlorine to

evaporation/condensation,

or

evaporate by morning.

No wonder so many people have imbalances in their gut microbial populations, known as

Once you have taken the steps listed above to

their “micro-biome.”

As the normal inhabit-

minimize injury to your gut flora, which organisms

ants are killed off by this modern-day onslaught,

do you want to help establish in your intestinal

unfriendly yeast, bacteria, and other microbes

lining? There are a group of bacteria that are

can set up housekeeping along and within the

especially beneficial and I always look for these

intestinal wall and then proceed to damage

names on the label of any probiotic I purchase:

that intestinal barrier, leading to the “leaky gut”

•

Lactobacillus acidophilus

syndrome and all the inflammatory conditions

•

Lactobacillus plantarum

that

Conse-

•

Lactobacillus. salivarius

micro-biome

•

Lactobacillus. bulgaricus

to any or all of the above injurious agents on

•

Lactobacillus casei

a regular basis, or if you have recently taken a

•

Lactobacillus bifidus

course of prescribed antibiotics, ingestion of a

•

Lactobacillus rhamnosus

good probiotic may well be a wise idea for you

•

Bifidobacteria longum

arise

quently,

if

from you

that subject

condition. your

to prevent diarrhea, yeast overgrowth, and a host of other problems.

Probiotics have demonstrated positive results in treating diarrhea, gastroenteritis, irritable bow-

Of

course,

before

we

discuss

probiotics,

el syndrome, and psoriasis and chronic fatigue

which are edible products that contain ben-

syndrome. They may be beneficial for brain

eficial microbes, it goes without saying that

function, reduce bad cholesterol and may

you would want to do all you can to avoid the

help lower blood pressure and protect against

bacteria-harming agents listed before. If you

infection.

want a healthy micro-biome and especially if you are trying to heal a “leaky gut,“ consider: 1. Not drinking alcohol, soft drinks, and coffee

46

Michael Klaper, M.D. is a gifted clinician,

2. Minimizing tea-drinking

internationally recognized teacher, and sought-

3. Minimize eating herbicide-sprayed fruits and

after speaker on diet and health. He has practiced

vegetables

medicine for more than 40 years, and is a leading

4. Severely reducing or eliminating animal prod-

educator in applied plant-based nutrition and

ucts from your diet

integrative medicine. Visit DoctorKlaper.com

Naked Food Magazine

NAKED KITCHEN

Creamy Tomato Soup Yield: 4 Servings. Recipe by Kayli Dice from Plant Eaters’ Manifesto.

INGREDIENTS • 1/2 cup raw cashews • 10-12 ounces fresh cherry tomatoes • 1 medium yellow onion, peeled and roughly diced • 4 cups low-sodium vegetable broth • 2 cloves of garlic, peeled and roughly minced • 28-oz. can “no salt added” diced tomatoes • 1/4 cup “no salt added” tomato paste • 1/2 teaspoon black pepper • 1/2 teaspoon dried oregano • 1/2 teaspoon dried basil • Optional garnishes: fresh parsley, sliced cherry tomatoes, whole grain or sprouted grain bread METHOD Soak the cashews in water for 60 minutes. Drain and rinse. Set aside.

Roast the tomatoes: Preheat oven to 375°F. Slice the cherry tomatoes in half and toss with the chopped onion in a glass baking dish. Roast in preheated oven for 45 minutes, or until the onions begin to turn golden and the tomatoes are concentrated and begin to caramelize. Remove from oven and set aside.

Make the cashew cream. In a high-speed blender, combine the cashews with 1 cup of the vegetable broth and 2 cloves of garlic. Blend until completely smooth and creamy (may take 1-2 minutes).

In a soup pot, combine the cashew cream, remaining 3 cups of vegetable broth, diced tomatoes, tomato paste, and roasted cherry tomato and onion mixture. Season with pepper, oregano, and basil. Stir to combine. Bring the soup to a boil, then reduce heat and simmer for about 10 minutes.

Using an immersion blender, puree soup until smooth. Alternatively, transfer the soup to a blender and blend until smooth. Remove from heat and let sit for 5 minutes before serving (soup will thicken as it cools). Garnish with optional fresh parsley, sliced cherry tomatoes, and whole grain bread.

Naked Food Magazine

47

NAKED KITCHEN

Naked berry Coleslaw Yield: Serves 2 as a meal. 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

Coleslaw takes a colorful spin with the addition of red beets and beautiful berries for a bowlful of antioxidant power.

48

Naked Food Magazine

INGREDIENTS • 1/2 medium size organic red cabbage, shredded • 1 red beet, shredded • 1 organic apple, sliced or diced • 1 teaspoon shoyu or tamari • 2 tablespoons apple cider vinegar • Juice of 1 orange • 1 cup blueberries, cranberries, or a mix METHOD In a large bowl, mix cabbage, beet, apple, vinegar, and orange juice. Stir together and mix well. Gently fold in the berries and serve.

Naked Food Magazine

49

NAKED HEALING

THE LINK BETWEEN THE THYROID

& PANIC ATTACKS

BY MARGARITA RESTREPO, CPBN 50

Naked Food Magazine

M

aren’t

thyroid." If it produces less, it's

sociated with major depressive

aware that the most

known as "hypothyroid." These

disorder (MDD); and 38% never

common forms of

conditions have been linked to

met criteria for MDD, obsessive-

stress affect the adrenal glands:

changes in mental health, and

compulsive disorder, panic disor-

impossibly full schedules, driving

surprisingly, it is very common

der, social phobia, or generalized

in traffic, financial problems, argu-

that thyroid problems create

anxiety disorder in their lifetime.

ments with a spouse, losing a job,

panic attacks.

and the many other emotional

physical symptoms of panic

Could this be related to stress,

and psychological challenges we

attacks

hormonal

adrenal and thyroid function

face in modern life. Furthermore,

relationship with anxiety and

instead? As much as we speak

other factors not commonly

depression, most times people

about the consequences of the

considered when people think

are misdiagnosed with a psy-

western diet in the develop-

of “stress” place just as much of

chological disorder. People of

ment of chronic diseases, lifestyle

a burden on the adrenal glands.

all ages, from teens to seniors

medicine relates to three fun-

These

sugar

are experiencing some kind of

damental parts: Diet, physical

swings, gut dysfunction, food

anxiety disorder, and are be-

activity,

intolerances (especially gluten),

ing prescribed anti-depressant

However, taking the first step of

chronic infections, environmen-

drugs, sleeping pills, and muscle

changing the way we eat would

tal toxins, autoimmune problems

relaxants. These drugs vary from

actually cover the greatest part of

and inflammation.1 All of these

Xanax, Valium, Brintellix, Celexa,

the entire health spectrum.

conditions sound the alarm bells

Lexapro, Luvox, Paxil, Prozac, and

and cause the adrenal glands to

Zoloft, among others.

ost

include

people

blood

and

Because of the their

and

mental

health.

The benefits of eating whole foods go far beyond the most

pump out more stress hormones.

In this context, stress is broadly

Pharmaceutical

manufacturers

commonly known benefits. We

defined as anything that disturbs

are clearly not complaining about

avoid inflammation- and acid-

the body’s natural balance or

this since their drugs keep

causing unhealthful fats and

homeostasis.

selling off the shelves. In fact, a

cholesterol, animal hormones

recent clinical study available in

(from meats, eggs, and dairy),

The Overly Misdiagnosed Disorder

the journal of clinical psychiatry

which affect our own hormonal

The thyroid gland creates thyroid

suggests that many people on

balance, and processed foods,

hormones at a set rate. In some

antidepressants are not actually

which create blood sugar and in-

cases, that rate can speed up or

depressed but have some symp-

sulin imbalances.

slow down and create an un-

toms along with other unrelated

balanced amount of the crucial

issues. In the study almost 70%

Adrenal Stress and Thyroid Function

hormone. If the thyroid produces

of members who stated they

The adrenal glands (also known as

more hormones than your body

had been on antidepressants

suprarenal glands) are endocrine

needs, it's known as "hyper-

did not have the symptoms as-

glands that produce a variety of Naked Food Magazine

51

NAKED HEALING hormones including adrenaline

With low levels of iodine, we have

ing difficulties; many of the same

and the steroids aldosterone and

low levels of thyroid hormones,

symptoms associated with panic

cortisol. They are found above

and therefore low sensitivity to

attacks.

the kidneys. They secrete hor-

catecholamines. The result of

mones such as cortisol, epineph-

not responding to adrenaline

Hyperthyroid is directly linked

rine and norepinephrine which

and catecholamines as a person

to panic attacks. In fact, panic

regulate the stress response.

normally would, is that we can

attacks are often considered a

feel apathetic and generally lack

symptom of this type of thy-

motivation. It can even manifest

roid disease, and in rare cases it's

as a type of depression.

considered a warning sign of

These

hormones

play

other

crucial roles, many of which are

possibly an undiagnosed thyroid

directly related to thyroid health.

When our body and mind are

At the other extreme, people

problem. Now, before you de-

constantly under stress, they

with excessively high levels of

cide to diagnose yourself with a

become exhausted, over-worked,

iodine and thyroid hormones feel

thyroid issue, you should know

and overwhelmed. The reaction

the effects of adrenaline more

that panic attacks from hyperthy-

is not only exteriorized but

strongly and as a result can feel

roid are identical to panic attacks

internalized.

of

overly anxious, as if they’re about

simply from anxiety, and both

adrenal stress are diverse and

to jump out of a plane despite go-

appear to come for no reason.

nonspecific, because the adrenals

ing about everyday activities and

Don't self-diagnose yourself with

affect every system in the body.

having normal levels of adrena-

a thyroid issue simply because

Some of the most common

line produced. Therefore, keeping

it's hard to believe that you have

symptoms are fatigue, head-

normal iodine levels is important

panic attacks. That's what panic

aches, decreased immunity, dif-

to keep us reacting proportion-

attacks are, and nearly every-

ficulty

ately and as-nature-intended, to

one believes they have a thyroid

the world around us.

problem first only to find out that

falling

Symptoms

asleep,

staying

asleep, and waking up, mood

they simply have panic attacks.

swings, sugar and caffeine crav-

52

ings, irritability or lightheadedness

Hyperthyroidism: Iodine Excess

between meals, eating to relieve

Hyperthyroidism is a condition

Remember, testing for hyperthy-

fatigue, dizziness when moving

in which too much thyroid hor-

roid is easy and can take place in

from sitting or lying to standing,

mone is produced. One potential

any doctor's office. Hyperthyroid

and gastric ulcers.

cause of hyperthyroidism is too

also does genuinely appear to

much iodine. Symptoms include

cause an increase in anxiety, pos-

The Mighty Iodine

difficulty concentrating, nervous-

sibly with panic attacks. Why this

The thyroid hormones affect how

ness, restlessness, fatigue, hand

occurs is very complex. In some

sensitive we are to adrenaline and

tremors, pounding rapid or irreg-

cases, it may simply be a physi-

other catecholamine molecules,

ular pulse, heart palpitations, nau-

cal reaction to the symptoms of

and this can affect how we feel.

sea, heat intolerance, and sleep-

hyperthyroid, where you react to

Naked Food Magazine

reasons for this include:

them with extreme anxiety.

tacks. Every person is different,

Similar Causes: There is some

so it is possible that hypothyroid

Hyperthyroid also causes changes

evidence that stress can lead to

creates anxiety and panic in a way

to your brain chemistry, which

the development of hypothyroid.

that is currently unclear.

can lead to anxiety and panic at-

Those who are prone to panic

tacks. Anything that alters the

attacks, even if they have never

Iodine Intake

neurotransmitter balance in your

had one before, may then be

Before taking any supplements,

brain has the potential to lead to

experiencing panic attacks caused

take an Iodine Test. The recom-

these types of symptoms. Hyper-

by extreme stress, not thyroid

mended

thyroidism also leads to extremely

hormone, and the two simply

iodine set by the Institute of

high metabolism, and it's possible

developed together.

Medicine is 150 mcg for most

daily

allowance

for

that the way a high metabolism

Health Anxiety: Hypothyroid

adults, but increases for pregnant

affects your overall body chem-

causes many changes to your

women to 220 mcg per day and

istry also contributes to anxiety

body, your emotions, your physi-

290 mcg per day for breast-feed-

as a result of considerable excess

cal sensations, and more. This can

ing mothers to ensure adequate

energy. While panic attacks from

create a type of sensitivity to the

amounts for the growing infant

thyroid do not always occur, if

way your body feels and "over-

brain. Iodine content of foods

one does have a panic attack

thinking" of your own health.

varies depending on the iodine

problem as a result of thyroid

Health anxiety is often a contrib-

content of the soil in the area it is

health, it's likely that you would

uting factor to the development

grown. It is most commonly found

have hyperthyroid rather than

of panic attacks.

in iodized salt. Linus Pauling Insti-

Rapid Thoughts: Hypothyroid

tute suggests keeping daily intake

doesn't generally cause the rapid

below the tolerable upper limit of

Hypothyroidism: Iodine Deficiency

heartbeat and fast breathing most

1,100 mcg per day to prevent hy-

Iodine

often

associated with panic attacks, but

perthyroidism caused by excess

associated with hypothyroidism

it can cause rapid thoughts and

iodine, unless being treated with

and goiters, the enlargement of

unusual fatigued thinking. This

iodine by a doctor.

the thyroid due to low thyroid

combination can cause people

hormone levels. Severe iodine

to experience considerable anxi-

How Adrenal Stress Affects Everything

deficiency in an infant can result

ety over their health, which in

Many people have heard of the

in mental and growth retardation

turn may create panic.

hypothalamic-pituitary-adrenal

as well as death. The effect in the

It's also important to note that

(HPA) axis. It’s a complex net-

adult brain is not as severe, accord-

the human brain is incredibly

work of interactions between the

ing to the Linus Pauling Institute,

complex, and sometimes any-

hypothalamus, the pituitary, and

but can result in slower response

thing that throws off the balance

the adrenal glands that regu-

times, impaired mental function,

of neurotransmitters in your brain

lates things such as temperature,

depression, and fatigue. Possible

can cause anxiety and panic at-

digestion, immune system, mood,

hypothyroid.

deficiency

is

Naked Food Magazine

53

NAKED HEALING sexuality, and energy usage, in

They prevent foreign substances

3. Practice one stress man-

addition to controlling the body’s

from entering the bloodstream

agement and one relaxation

reaction to stress and trauma.

and the brain. Adrenal stress

technique every day. The simple

Countless

that

weakens these barriers, weakens

act of breathing deeply increases

chronic adrenal stress depresses

the immune system in general,

the amount of oxygen in your

hypothalamic and pituitary func-

and promotes poor immune sys-

brain. Make sure you practice a

tion. When we are under stress,

tem regulation..

physical activity for at least 25

studies

show

minutes a day such as dancing,

we release a type of inflammatory

54

polypeptides called cytokines.

Finding Adrenal Balance Again

exercising, or running, and one

These peptides have a specific

Adrenal stress is almost always

relaxation

effect on the interactions and

caused, at least in part, by some-

visualization, or meditation.

communications between cells.

thing else. These causes include

4. Have fun, laugh, and make

They act through receptors, and

anemia, blood sugar swings, gut

pleasure a regular part of your life.

are especially important in the

inflammation, food intolerances

Thinking positively goes a long

immune system.

(especially gluten), essential fatty

way, and really making an effort

acid deficiencies, environmen-

to not let things affect your mood

Adrenal stress reduces conversion of

tal toxins, and of course, chronic

will have great benefits in your

T4 to T3

emotional

psychological

overall health. Limit watching the

Stress affects and decreases the

stress. When they exist, these

news as much as possible, avoid

conversion of hormones and

conditions must be addressed

negative people, and avoid con-

cells that need to be utilized by

or any attempt to support the

flict around you.

the thyroid to function correctly.

adrenals directly will either fail or

5. Ensure intake of Omega-3

Every cell in the body requires

be only partially successful. Here

fats from whole foods such as

thyroid hormones, however, too

are some general guidelines for

avocados, nuts, and seeds.

little thyroid hormone, and the

adrenal health:

6. Ensure adequate intake of

body slows down. Too much

1. Avoid dietary causes of in-

iodine through your diet includ-

thyroid hormone, and everything

flammation (animal foods, dairy,

ing sea vegetables, particularly

speeds up, including your heart-

eggs, refined flours, processed

kelp, arame, kombu, and wakame,

beat, your breathing, your per-

foods, processed sugar and all

hymalayan pink salt, or an iodine

spiration, your digestive system,

oils.

supplement such as Dexotadine.

your sexual function, and more.

2. Stabilize blood sugar by

and

Margarita

Restrepo,

as

the

whole

Adrenal stress promotes autoimmu-

plenty

of

fruits,

founder and editor-in-chief of

nity by weakening immune barriers

whole grains and legumes, and

Naked Food Magazine, is certi-

The GI tract, lungs and the

avoiding processed foods and

fied in plant-based nutrition, and

blood-brain barrier are the prima-

drinks will normalize and maintain

author of the Naked Food Cook-

ry immune barriers in the body.

blood sugar levels.

book. NakedFoodMagazine.com

vegetables,

Eating

such

eating

Naked Food Magazine

foods.

activity

NAKED KITCHEN

Oat-Pecan naked Mini Cakes

Yield: 9 Mini Cakes. Recipe by 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 •

1/4 cup flax or sesame seeds

•

2 cups gluten-free old fashioned rolled oats, divided

•

1 cup pecans

•

8 medjool dates, pitted

•

4 tablespoons raisins or goji berries

•

1/4 cup blueberries

METHOD In a food processor, chop flax or sesame seeds for about 20 seconds or until powdered.

Transfer to a large bowl and set aside.

In the food processor, combine 11/2 cup of rolled oats, pecans, and dates until mixture is compact and homogeneous. Transfer to the large bowl and combine all ingredients until mixture is well combined.

Using a 4 x 4 baking dish or similar, combine raisins or goji berries and the remaining oats and spread them evenly and completely over the bottom of the dish. Add the cake mixture and press it flat over the dish.

Run a spatula over the sides of the mixture to separate it from the dish walls. Cover with a sheet of parchment paper. Put one hand over the parchment paper and with the other hand flip the dish over.

Slice the mixture into 9 small squares, and top with fresh blueberries.

Naked Food Magazine

55

NAKED LIFE

HOW TO FIX

PANIC

DISORDER

BY Douglas J. Lisle, PhD

Panic disorder is an extremely unpleasant affliction that can be resistant to standard therapy approaches.

It gets “set up” in certain people due to a combination of genetics and circumstances. If you are susceptible to acute adrenaline rises, you are more likely to have panic disorder, however, touchy genes aren’t enough to create this mess. You also need to have once felt badly cornered at some point in your life, and had a panic attack.

Once you have had a single panic attack, it is very likely that you will have multiple attacks, and this problem might persist forever unless you break the pattern. The reason is that your mind learns that a modest adrenaline rise is a sign that a panic attack may emerge. In other words, having once had a panic attack, you become sensitive to the signs of a panic attack. A pattern has been established, and unless it is broken, it can be a long-term, even a lifetime, curse.

In this article, I will explain the ways to tackle and cure panic attacks forever. Yet, the most important

56

Naked Food Magazine

Naked Food Magazine

57

NAKED LIFE component of the approach is a

a result of eventual starvation.

your companions are a few

detailed understanding of panic Every feeling is a signal! And

hundred yards away. You are

every feeling you have ever

thirsty so you pick your way

Description of Panic

felt was felt by your ancestors

down to the river. As you bend

Panic attacks usually have the

at some point in your natural

down to drink, you see a lion

following

varying

history. You cannot have a feel-

on the other side of the river,

slightly from person to person,

ing without a neural circuit, and

maybe 50 feet away. He hasn’t

and from attack to attack: Heart

you cannot have a neural circuit

spotted you yet. He could easily

pounding, shortness of breath,

without genes designing the

jump across the river, and have

sweating, nausea, desire to uri-

circuit. Feelings are signals of

you for lunch.

nate or defecate, fear of going

either something good (food,

crazy, fear of dying from a heart

mates, a nice warm fireplace), or

Let’s see what happens next.

attack, feeling frozen, unable to

something bad (poison, preda-

First, you freeze. Deep in your

move, and feeling a great desire

tors, a mating competitor). The

brain, you are innately aware

to escape. The attack can often

feelings themselves are a signal-

that the best solution to this

linger for an hour and be very

ing device to tell us about some

crisis is to not move. You might

intense for a large portion of

situation in the environment

actually feel unable to move.

that hour. It will eventually

that is either good for us or bad

This is true despite the fact that

subside, but only after an ex-

for us. The feelings/signals car-

you have a desperate feeling

tremely unpleasant experience.

ry a prescription of what to do

of wanting to run and escape.

about it.

Instead, you sit there frozen, not

disorder itself.

features,

moving a muscle. That freeze is

Why there are Panic Attacks

58

temporarily by yourself and

Every feeling that you have

Panic as a Signal

a biological defense against the

ever had was the result of the

Panic is a fascinating signal.

predator. It increases your odds

activation of neural circuits that

Despite how problematic it is,

that you won’t be eaten, and

were built by the genetic code.

it has rarely been discussed in

reduces his odds of an easy

Each circuit serves a critical

a useful fashion by psychol-

meal. There are several other

purpose for your survival or

ogy self-help books. Here is the

bodily changes that are taking

reproduction. Have you ever

correct

place inside you.

felt hungry?

Of course. Your

panic signal. Imagine that you

ancestors evolved this circuit to

are an early human, living in

Bodily Changes

signal them to eat when their

the swampy grasslands of sub-

First, you start to sweat pro-

glucose

low.

Sahara Africa, some 200,000

fusely. The reason you begin

Proto-humans that did not feel

years ago. Keep in mind that all

to sweat is that you are about

hungry when their glucose

humans originated in Africa, so

to run for your life, and while

stores were low failed to make

the following situation would

you run as fast as you can, you

food

enough

have been an important and

will generate a great deal of

priority, and they died out, as

recurrent dilemma. You are

heat. The heat you generate will

an

stores

were

important

Naked Food Magazine

explanation

for

the

reduce your efficiency, and thus

Next,

you

ing upon a deer. If you startle

the heat makes it more likely

might not notice is that your

the animal, it will run away,

that you will die. However, if

stomach immediately stopped

pooping as it goes. It gets

you start sweating in advance,

digesting any food. In fact, the

lighter, and faster, as it poops

as soon as you start running,

digestive

getting

while running away. You have

the evaporation will cool you

ready to purge itself of any

the same neural circuit and the

down. So your sweating is actu-

unneeded weight. The energy

same instinct.

ally a biological defense against

within the food in your stomach

the predator.

is useless so there is no need to

A Short Recap

continue to digest it. Instead,

So now we can understand all

Next, your heart is pounding.

the blood in your stomach,

the symptoms of a panic attack

Now, in these circumstances,

helping the digestive process,

from a new perspective. Noth-

you won’t be noticing this.

and the blood needs to be

ing about these symptoms is

That’s because your mind is

directed

big

dangerous to your body. All

100% focused on the predator.

muscles in your legs. They are

of them are normal, lifesaving

But if you were paying attention,

soon going to need every drop

reactions.

you would notice your heart

of oxygen-carrying blood that

pounding.

they can get their hands on.

another

reaction

system

toward

is

the

This is a panic attack. It is being directed primarily by the

Normally, when you are just

In order to get the blood to your

hormone adrenaline. All over

sitting around, your heart is

legs, your blood pressure needs

the body, systems are instructed

beating at about 20% of its

to be raised. In order to do this,

to modify their activity in or-

maximum

this

your breathing starts to be

der to increase the likelihood of

situation, you are getting ready

shortened into tiny little intakes.

survival of a predator threat.

to run for your life, and you

That is what you are doing, as

This is all nothing more than,

will be running at 100% of your

your breath is now very short.

and nothing less than, and

capacity. If we get the heart

Your heart is pounding, and

ancient defense reaction.

beating

advance

your arteries that direct blood

of the race then we get an

to your legs and arms have

So now, picture this taking

advantage. That is why your

widened. This is all a carefully,

place within the safety of your

heart starts pounding. In fact,

and

own home. Only, it is now

it starts beating at 40% of

process of survival defense.

capacity.

faster

in

In

brilliantly,

orchestrated

200,000 years later, and you are you, not your ancient ancestor.

its full capacity. You aren’t going to burst an artery or

Finally, you may be almost ready

You can’t figure out why this

throw a clot and die. No way.

to poop or pee. This is because

is happening, as there is no

This is child’s play for the heart.

these materials are extra weight

external reason. Your heart is

It is just 40%, and it’s just

that is dead weight slowing

pounding, you are sweating,

getting ready.

you down. Think of walking in

you are having a hard time

the woods and suddenly com-

breathing, and you feel frozen Naked Food Magazine

59

NAKED LIFE like you can’t move. Hey! Maybe you are having a

Get up out of your chair, and start jogging in

heart attack!

place. As you run, your breaths will get deeper, as you start gasping for oxygen. At some point,

You wouldn’t be alone in thinking so. It is

within a minute, you will feel like stopping. Go

estimated that more than 90% of all emergency

ahead and stop. When you stop and are panting

room admission for heart attacks are actually

hard, ancient circuits in your brain will be eaves-

panic attacks. These symptoms are dramatic, and

dropping on this whole process. They will say to

they cry out for an explanation. The two most

themselves “Hmmm. The race must be over, and

common guesses are “I’m having a heart attack”

we survived, or we would not have stopped! We

or “I’m losing my mind.” Their thoughts are jum-

can begin to turn down the adrenaline valve.” A

bled, panicky, racing from possible explanation

minute later, you still can feel some of the panic.

to possible explanation for the crisis. The mind

So, run until you are tired, gasping a bit for breath.

can’t figure it out. One idea is simply that “I must

Pause. Repeat this a few times. You will see that

be losing it.” That’s what it can feel like. But it

the panic will go away. It may linger for awhile,

isn’t. You aren’t losing anything.

but the nasty part of it will go away in a matter of a minute or two.

A Simpler Explanation First, a panic attack is no real stress on the

If you can’t get up and jog, because of social cir-

heart, and is not related to having a heart

cumstances, do the closest thing. Intensely con-

attack. It is just a gentle, quiet running start for

tract the muscles in your legs and arms for 10-15

the heart, in order to hit the ground running in

seconds, until they tire. Then let them relax. Your

case we have to run. Second, a panic attack has

mind will infer you survived the fight. Repeat as

nothing to do with losing your mind. Instead,

needed. Within 5 -10 of these short cycles, the

your

stimulus

panic will be greatly reduced. You will move past

environment, trying to figure out where the

the panic in the matter of just a few minutes.

predator is. It can’t find one, so it next infers it

Often in less than three minutes. The solution is

is going crazy. In truth, there is no predator and

to make yourself intensively use the big muscles

no crazy. All is well.

of the body during an attack. When you do, the

mind

is

racing

around

its

attack will dissipate. Once you do this a few What To Do When An Attack is Happening

times in a row, your mind starts to become less

There is a simple technique that solves the

intimidated by adrenaline rises!

problem when a panic attack is happening. It is

sense of control over these events, you will be

to let the body follow through and live through

able to break apart the panic pattern that has

the predator attack by using the large muscles as

been set up.

With a little

if an attack were underway. If you feel a panic

60

attack coming on, the right solution is to go

Dr. Doug Lisle is the Director of Research for the

ahead and run for your life. You won’t want to

TrueNorth Health Center in Santa Rosa, California,

move, but if you force yourself to run, then

and is the psychologist for the McDougall Wellness

your “frozen” feeling will quickly break free!

Program.

Naked Food Magazine

NAKED KITCHEN

NAKED Polynesian Stir Fry Yield: 4 Servings. 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, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives

INGREDIENTS • 1 cup organic brown rice, uncooked • 21/4 cups water for short grain rice or 21/2 for long grain • 1 tablespoon organic, non-GMO miso paste • 1 clove of garlic • 2-inch piece of bell pepper • 1 bay leaf • 1/8 teaspoon dried or 1/2 teaspoon fresh thyme • 1/8 teaspoon paprika • 2 pieces of organic, non-GMO firm tofu (about 3 ounces each), drained and diced • 1 tablespoon shoyu or tamari • 1 organic carrot, shredded • 6 organic asparagus, chopped and bottoms removed • 1 bunch thin scallions • Pinch of ground pepper METHOD In a medium pot bring the water to a boil. Add the rice, miso, garlic, bell pepper, bay leaf, thyme and paprika, and bring back to a boil. Lower heat to medium-low, and cook for about 30 to 35 minutes, covered, or until the water is absorbed. Remove the lid and fluff the rice mixture. Remove from heat.

In a saucepan, add diced tofu, asparagus, and shoyu. Sauté until lightly browned. Add 1/2 cup of water or apple cider vinegar as needed to avoid burning. Mix in carrots and scallions and sauté for a couple of minutes more. Stir. Remove from heat.

Divide brown rice mixture into serving dishes and top with tofu-veggie mixture.

Naked Food Magazine

61

NAKED COLUMN

62

Naked Food Magazine

MEAT & CANCER DAVID KATZ, MD

You have doubtless heard that the International Agency on Cancer Research, a subsidiary of the World Health Organization, has concluded that processed meats are carcinogenic, and red meat in general is probably so. For those thinking, “I ate bacon once; I’m doomed!”, a moderating word of reassurance. The pig in question certainly is doomed, but you?—not so much. Living involves inevitable exposure to carcinogens, sunlight among them. Exposure to a carcinogen does not mean cancer will happen.

Naked Food Magazine

63

NAKED COLUMN You have doubtless heard that the Internation-

I have heard experts for the meat industry

al Agency on Cancer Research, a subsidiary of

refuting the IARC report, saying we don’t know

the World Health Organization, has concluded

this for sure. Frankly, I’ll go with the internation-

that processed meats are carcinogenic, and red

al team of independent experts over the paid

meat

in

those

thinking,

probably

so.

For

spokespeople every time, but either way: the

bacon

once;

I’m

precautionary principle pertains. That principle

doomed!”, a moderating word of reassurance.

states that when risk is a possibility, presume

The pig in question certainly is doomed, but

it to be real until it can be disproven. Are

you?—not so much. Living involves inevitable

parents really inclined to go with “IARC COULD

exposure

be wrong, so have some more bacon…”? I hope

general

to

“I

is ate

carcinogens,

sunlight

among

them. Exposure to a carcinogen does not mean

not.

cancer will happen.

Diets

high

in

fruits

associated

and with

vegetables less

are

Even those who have dug rather deeply into

consistently

chronic

the IARC materials are thus far still asking

disease, cancer included. When discussing dietary

questions about dose of meat intake, and

cause and effect, we tend to overlook the fact

duration, and when the cancer risk becomes

that a higher percentage of our calories from X

meaningful. We may simply note that Paracelsus

means, inevitably, a lower percentage from Y.

was right rather universally when noting that:

Eating more meat, as a percent of total calories,

“the dose makes the poison.” The contribution

means eating fewer plant foods, which actually

of meat of any kind to bad outcomes at any time

fight cancer. Thus, the harmful effects of meat

relates not to isolated exposures, but to dose: a

are not necessarily limited to the meats one

combination of quantity, frequency, and duration.

adds to one’s diet; they extend to what meat subtracts from the diet.

Those inclined to refute the IARC conclusion because we are constitutionally omnivorous as

Experts in biodiversity--our planet’s luminous

a species (to the best of my knowledge, we are)

distinction--espouse the view that one of the

are ignoring two very important considerations.

best ways for us to protect that treasure is for

First, our Stone Age ancestors had a lifespan

the massive, global horde of Homo sapiens to

about half our own, so didn’t have time to

eat less meat. Ditto, essentially, for responsible

develop cancer for the most part. What natu-

stewardship of accessible water and the glob-

ral selection never sees, natural selection cannot

al climate. In addition, much of the meat on

address. Further, the meat of our native di-

modern menus comes to us from animals

ets is rather far removed from the meats that

subject to various forms of abuse and cruelty. If

prevail today, and in particular, the processed

we are decent people, cruelty to other creatures

meats that have earned the skull and crossbones

has no place on any menu.

warning label from IARC.

64

Naked Food Magazine

iarc CARCINOGENIC CLASSIFICATION GROUPS Processed meats have been given Group 1 classification: Salami / Sausages and hot dogs / Bacon Red meats have been given Group 2A classification Pork / Beef / Lamb

Causes Cancer

Probably Causes Cancer

Possibly Causes Cancer

Not Classifiable As A Cause Of Cancer

Probably Not A Cause Of Cancer

GROUP

GROUP

GROUP

GROUP

GROUP

1

2A

2B

3

4

We have overwhelming evidence born of both

nailed it when he said: food, not too much,

research

mostly plants.

and

real-world

observation

that

plant-predominant diets are associated with longevity and vitality and lesser rates of all

So, to the extent this new report continues to

chronic disease, including cancer. Since this

hammer away at a message we had, essentially,

same shift in our dietary patterns would be

already received: may it help drive the final

better for us and the planet, did we really need

nail into the coffin of fixating on only one

another reason? Are we now waiting for

food or nutrient at a time, ignoring the big

tomorrow’s news that eating deli meats causes

picture, and inventing new ways to eat badly.

eyeballs to burst into flames?

Yes, processed meat is bad for us. So are

In other words:

even before the new report from IARC, we

dogma,

perennial

discord,

and

cultural

knew what we should be eating; we just keep

dysfunction. Have a good week--and chew on

finding reasons not to swallow it. That’s what

that!

needs to change.

We should, indeed, eat less meat; but only

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

Big Food will profit, and our health not at

founding

all, if processed meat calories are replaced

Prevention Research Center. He is a two-time

with

diplomate of the American Board of Internal

Snackwell

cookies

or

multi-colored

director

of

marshmallows. The 2015 Dietary Guidelines

Medicine,

a

Advisory

Preventive

Medicine/Public

Committee

recommended

neither

Yale

board-certified

processed meat, nor cotton candy; they pretty

clinical

instructor

much nailed it. Michael Pollan pretty much

School of Medicine.

in

University’s

specialist

Health,

medicine

at

in

and the

a Yale

Naked Food Magazine

65

NAKED KITCHEN

Smoky Black Bean Bisque Yield: 4 Servings. Recipe by Chef Del Sroufe Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives

INGREDIENTS • 1 small yellow onion, finely diced • 2 cloves garlic, minced • 2 teaspoons cumin seeds, toasted and ground • 2 teaspoons fresh oregano, minced • 3 chipotle peppers in adobo sauce • 4 cups cooked black beans • 21/2 to 3 cups vegetable stock • Sea salt to taste • 1 lime, quartered (garnish) • 1 cup cilantro, finely chopped (garnish) • 1 small red onion, diced small (garnish) METHOD Sauté the yellow onion in a stockpot over medium heat for 8 minutes. Add water 1 to 2 tablespoons at a time to keep the onion from sticking. Add the garlic, cumin, and oregano, and cook for another minute. Add the chipotles, black beans, and vegetable stock, and bring to a boil over high heat.

Decrease the heat to medium and cook the soup, covered, for 20 minutes. Season with salt and purée the soup in batches in a blender. Return the puréed soup to a pot and keep warm.

Serve garnished with the lime wedges, cilantro, and red onion.

66

Naked Food Magazine

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