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CONTENTS WINTER 2017
48 NAKED FOOD
Achieving & Maintaining Your Ideal Weight By Physicians Committee For Responsible Medicine
GROWING NAKED POTATOES FROM SCRAPS IN 4 STEPS: 1. Cut organic potato(s) into two pieces, making sure each half has at least one to two "eyes". 2. Let pieces sit at room temperature for a few days until they’re dry to the touch. 3. Plant them about one foot apart in 8 inches of soil. 4. When the plants are fully grown, potatoes can be harvested for several months.
FEATURES 10
NAKED NEWS The New Voice Of The PlantPure Movement By Nelson Campbell
14
NAKED WISDOM The Real Fountain Of Youth By John McDougall, MD
22
NAKED ROCK STAR 10 Tips For a Healthy Lifestyle With Jonathan Slavin
24
NAKED DIET Plant-Based Detox By Linda Carney, MD
26
NAKED FOOD Naked Food Book Club By Denise DeSerio
28
NAKED LIFESTYLE The Detoxification Process By Pamela Popper, PhD
30
NAKED HEALTH Goodbye, Diabetes! By Michael Greger, MD
34
NAKED LIFESTYLE The Benefits Of Water Fasting By Michael Klaper, MD
40
Kitchen Detox By Margarita Restrepo CPBN
44
Detoxing Simplified
54
NAKED TRUTH Who’s The “Biggest Loser"? By David Katz MD
60
NAKED PLANET From Food Desert To PlantPure Oasis! By Alex Brown
Teach me REAL FOOD. I DESERVE TO KNOW.
FROM THE EDITOR
NEW YEAR, NEW US! I am especially excited for this New Year. There will be many changes and many new exciting things coming for all of us. The world seems to be waking up and listening this message. Many of us are on this journey for strong and honest reasons, and because of that, I believe this year will be the best we have ever seen. Our movement has grown exponentially, and it will continue to do so in the next 12 months. I would like to send out a heartfelt welcome message to those transitioning to a plant-based lifestyle. In the next few weeks you will not only discover amazing foods and meals, but also, you will have a higher sense of consciousness and awareness about your planet, animal farming, and the crucial point we are all at as a species. Yes, incredibly enough, all of that comes from the awareness of eating plants! Thank you to all plant-based eaters and vegans. Your strength, awareness, and kindness are changing the world. I am honored to be with you on this journey. Last but not least, I want to give a warm welcome to Nelson Campbell, one of the hardest-working, kindest, and most genuine individuals in the plant-based movement. He brings with him the wonderful message of the PlantPure realm into Naked Food magazine. We are all in this together, and we are all making strides because we have one another. Have a happy, prosperous, and healthy new year!
NEW AUTHENTIC KIND & ENLIGHTENED DIET
Editor-in-Chief Feature Editor Senior Copy Editor Public Relations Art Direction & Graphic Design Advertising & Marketing Advisory Board
Photography
T. COLIN CAMPBELL, PhD. CALDWELL ESSELSTYN JR., M.D. JOHN ROBBINS John McDougall, M.D. MICHAEL GREGER, M.D. DAVID KATZ, M.D. MICHAEL KLAPER, M.D. CHEF DEL SROUFE John westerdahl, phD. Doug lisle, PhD Nolre Lourens, Sergejs Rahunoks, Stocky Images, Erik Emanuel Vieira Reis, Amnuai Butala, Dean Drobot, Emilia Mariana Ungur, Ziashusha, La Perla Foto, Magone, Andrea De Martin, Iuliian, Liliya Kandrashevich, Okolaa, Margarita Restrepo, Stock Photo 123RF
Naked Food is the whole food, plant-based nutrition approach to reversing and preventing disease. F ind Us On:
QUESTIONS AND FEEDBACK: HELP@NAKEDFOODMAGAZINE.COM
SHARE REUSE RECYCLE
Margarita Restrepo Founder and Editor-in-Chief
MARGARITA RESTREPO TAYLOR FOX DENISE DESERIO EMILY RUSSO MARGARITA RESTREPO Paul WaRNER
SOY INK
Naked Food Magazine (ISSN 2373-4035) is published quarterly by Naked Republic, Inc. 9041 Sunrise Lakes Blvd, Fort Lauderdale, FL 33322 SUBSCRIPTIONS Basic Rate: $24.95 per year (4 issues); Canada: $34.95 per year; International orders: $44.95 per year (U.S. funds only). POSTMASTER Send address changes and subscription orders to Naked Food Magazine PO Box 550551, Fort Lauderdale, FL 33355 Printed in the USA. Copyright 2016 Naked Republic, Inc. All rights reserved.
27
38 NAKED KITCHEN All Recipes by the Naked Food Chefs.
8 13 20 27 32
Sweet & Fab Pumpkin Salad
38 46 57 64
Gourmet Eggplant Rollatini
Raw Caramelized Carrot Truffles Naked Cannellini al Pomodoro Winter Detox Green Smoothie Beet, Potato, and Jicama Winter Salad
Glorious Lentil Squash Soup Naked Indian Wild Rice Enlightened Farmer’s Power Bowl
DIGITAL SUBSCRIPTION
NOW FREE
13
The Gift That Keeps on Giving. We’ve decided to make it easier for everyone to gain awareness about plant-based nutrition through Naked Food. As our gift to you, starting 2017, Naked Food’s digital subscription is absolutely free of charge. Get your free digital subscription, or gift it to a friend in need at Naked FoodMagazine.com
OUR COVER Winter 2017
New Year, New You: The Detox Issue Credit: G Stock Studio Naked Food Magazine
Naked Food Magazine
9
NAKED KITCHEN
Sweet & Fab Pumpkin Salad Yield: 6 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS • 1 small pumpkin or winter squash • 1 cup filtered water • 2 Tbsp. tamari • 1 tsp. dried thyme • 1 tsp. dried rosemary • 1/2 cup walnuts, chopped • 2 pitted dates • 1/4 cup filtered water • Juice of 1 organic orange • 2 handful organic spinach • Pinch of ground pepper METHOD 1. Peel the pumpkin or squash, discard the seeds and stringy fibers, and dice into small pieces. Transfer pumpkin/squash into a pan with 1 cup of filtered water. Add the tamari, thyme, and rosemary and sauté, covered, for about 10 minutes over medium-low heat. Add extra filtered water as necessary to prevent the pan from drying out and add extra tamari to taste. 2. In a food processor chop walnuts and set aside. 3. Place the dates, ¼ cup filtered water, and the orange juice in the food processor and puree until liquid. Set aside. 4. Place the spinach on a serving dish. Top with the pumpkin/squash. Add a pinch of ground pepper to taste. Garnish with date-orange juice and sprinkle with the chopped walnuts. Voila!
10
Naked Food Magazine
The sweet-salty combination of the sautĂŠed pumpkin, dressed with an orangedate dressing, along with the slight crunch of walnuts and fresh spinach will have you savoring every bite!
Naked Food Magazine
11
NAKED NEWS
Naked food: The new voice of the
plantpure movement BY NELSON CAMPBELL
I
am pleased to write the
sage of plant-based nutrition,
litical system is not only cor-
first of what I hope will be
but our ambition does not
rupt, but also too far removed
many articles for this won-
end there. We also are mo-
from the people it governs to
derful publication. Margarita
tivated by the idea that real
build a more just and compas-
Restrepo, the founder of Naked
social change must happen
sionate society. Indeed, it is so
Food Magazine, is a shining ex-
locally; it cannot be dictated
distant and complex that only
ample of what it means to live
from a distance by government,
the rich and powerful know to
a purposeful, compassionate
especially one so beholden to
pull its levers. We need look
life. When I first began talking
powerful special interests.
no further than to our complex,
with Margarita, I was impressed
government-regulated system
by her passion and humility.
As many of you may know,
of healthcare for an example. I
She welcomed me with open
the PlantPure organization has
don’t know very many people,
arms, as I did her. We both
been spearheading an effort in
if any, who can really make
know we are on a difficult
southwest Florida to demon-
sense of this system and what
journey, and that we need
strate what is possible when a
must be done to fix it. Yet, the
fellow travelers to join us
community comes together.
many well-trained and funded
along the way.
We are working with the local
pharmaceutical lobbyists know
health system, public schools,
just how to work our political
In the past, I have talked
employers, faith-based groups,
leaders so that we continue
about the need for people in
and others to show how a
to use toxic drugs, rather than
the plant-based community to
problem as serious as our
food, to treat disease.
come together in launching a
healthcare crisis can be solved
grassroots movement. We are
locally. We hope that this
Let’s face it: our government
joining hands with Margarita
example will prompt the ques-
has become a government of,
and her team to help build
tion, “If we can do this with
by, and for the rich and pow-
a magazine that we hope
health, could we do the same
erful. And the people know
will become a mouthpiece
for other serious problems?”
it, which is why they are des-
for this movement. Our goal is to communicate the mes-
12
Naked Food Magazine
perate for something differI have long felt that our po-
ent.
Unfortunately, the only
competing approach that has been offered is the strong-armed claim of the autocrat, who says that he (and it is always a “he�) has what it takes to singularly remake our society. But this is not a real alternative. Anyone making this claim is nothing but a character in another sad chapter in the same old story. This is a story based upon the thesis that top-down solutions, whether by a corporatist government, or a strong-armed ruler, are the right medicines for an ailing society. It is this thesis that is the source of everything that ails us. Just as a toxic drug marketed by the pharmaceutical industry or the knife blade of a surgeon cannot fundamentally heal the human body, reductionist top-down solutions cannot fix the problems of intergenerational poverty, crime,
prejudice,
drug
addiction,
economic
malaise, and all the other issues that affect real people in their daily lives. Only the human body can heal itself, and for that, it needs the right inputs, most important of which is a whole plant-based diet. With the right nutrition, the body’s trillions of cells and other countless constituent parts come together in an unimaginable complex orchestra of players to produce a mysterious melody of healing. Similarly, we need a new political paradigm for bottom-up social change, wherein the constituent parts of society, namely people and local community-based organizations, can join together to make healing change. This also will require the right inputs, such as organization, connection, education, sharing of information, and financial resources. Just as the human body requires the right nutrition, so does this approach. Naked Food Magazine
13
NAKED FOOD
W
me
problem, in a way that a dis-
back to our proj-
tant government or corporation
ect in Florida. We
never could. Perhaps this is
are using a social networking
what makes our approach most
platform to organize people
different from the professional
and
around
politician wanting to remake
are
society through government
engaging large anchors in the
or from the alluring claims of
community to help supply ex-
the
pertise and other resources
tic autocrat. Unlike theirs, our
(such as the health system), and
approach is a humble one.
hich
brings
organizations
collaborative
actions,
strong-armed,
narcissis-
NAKED FOOD'S
DIGITAL SUBSCRIPTION
are using our social platform to facilitate the sharing of
I am excited that PlantPure is
information.
partnering with Naked Food Magazine. We need more fel-
My
hope
suddenly
is
not
cause
we
low travelers like them on this
massive
journey. As we move forward,
that
a
local
we will continually look for
community, but that we make
other opportunities like this to
enough progress to give peo-
join with like-minded people.
ple a serious glimpse into the
None of us—individually or
potential of the new paradigm
small
I am advocating. If we can do
alone; we need each other.
this, perhaps we can create a
And you know what? It’s a
ripple that eventually builds
whole lot more fun when
to a wave, washing through
you can travel with other like-
other
minded souls.
transformation
in
the
communities,
perhaps
groups—can
do
this
beginning with those cities and towns where we have already established nascent PlantPure Pods. We believe in the Power of Example, because this is a power that recognizes the ability of
14
Nelson
Campbell
founded
PlantPure, Inc. and its non-profit arm, PlantPure Communities, to lead a grassroots movement to promote the health benefits of
others to follow an example. It
plant-based nutrition. He also is
recognizes the inherent abili-
the Executive Producer, Director
ties within each of us to rise to
and Co-Writer of the documentary
the challenge of fixing a nearby
film, PlantPure Nation.
Naked Food Magazine
NOW FREE FOR ALL! SUBSCRIBE AT NAKEDFOODMAGAZINE.COM
NAKED KITCHEN
Raw Caramelized Carrot Truffles Yield: 12-14 Truffles. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS •
1/3 cup coconut flakes
•
3 medium to large organic carrots, cleaned
•
1 cup dates, pitted
•
1 tsp. lemon juice
•
1/4 cup walnuts
•
1/4 tsp. ground cloves
Cezerye is a traditional Turkish confection, commonly made with caramelized carrots and sugar. We’ve reimagined this tasty treat using whole foods, no added sugar, and left it raw—a whole and naked delight.
(optional) •
1/4 tsp. ground cinnamon (optional)
•
1/4 tsp. ground ginger (optional)
METHOD 1. Spread the coconut flakes into a small round bowl. 2. In a food processor fitted with the S blade combine the remaining
ingredients
and
process until somewhat smooth. 3. With wet hands, scoop out a tablespoon of the mixture and form a round ball. Transfer the ball into the bowl with the coconut flakes and moving the bowl carefully in a circular motion, the ball will cover itself with the flakes. Repeat the process with the rest of the carrot mixture and serve. The balls will keep refrigerated in an airtight container for about a week.
Naked Food Magazine
15
NAKED WISDOM
The real
FOUNTAIN of
YOUTH BY JOHN MCDOUGALL, MD
A
ging is a normal part
and there are presently 80,000
have been found of people
of life; a process that
known
older than 50 years. 2 With few
cannot be stopped or
who have reached 100 years).1
exceptions,
reversed. However, age-associ-
Interestingly, almost all of these
starvation, or infection ended
ated diseases can be prevented
“successful
lives before any of the signs
and our functional lifespan can
saw a doctor until after age 90;
of old age—graying of the
be prolonged… but for how
obviously
hair, wrinkling of the skin,
long? The maximum human
longevity had nothing to do
shortened
lifespan is believed to be about
with medical intervention.1
reduced
centenarians
(people
survivors” their
never
exceptional
125 years, but so far no one for
strength,
decreased
visual
acuity—
The oldest person of authen-
LIFE EXPECTANCY HAS INCREASED
tic record was a French wom-
The average life expectancy
the
an who lived to be 122 years
was 25 years or less during
ment of civili-
old. About 50 people are alive
most (99.9%) of human exis-
zation people
today at 110 years or older,
tence. No prehistoric remains
learned
Naked Food Magazine
accidents,
memory,
and
certain has reached this limit.
16
war,
appeared. With develop-
to
Naked Food Magazine
17
NAKED WISDOM control their environment and
• Inflammatory reactions scar
years for women and 78.64
better protect themselves; with
the heart muscle and decrease
years for men—four to five
these advances some people
its function.5
years longer than people fol-
then lived to a ripe old age.
•
Passages from the Bible, writ-
chemicals mutate the cells into
Vegetarian
ten more than 2,500 years ago,
cancer.
even
report that death from old age
• Excess animal protein causes
en
typically occurred at 70 to 80
important loss of kidney func-
88.6 years and men to 85.3
years, and predict a maximum
tion.6
years.4
lifespan of 120 years. Since then what has changed is only the number of people who enjoy these later years. Over
the
last
Food-borne
environmental
Even with all this disease from malnutrition, the average life span for American women is 79.9 years and 74.5 years for
century
the
biggest boost in lifespan was due to the introduction of antibiotics, immunizations, and proper sanitation. Life expectancy has increased since the beginning of the 20th century from age 47 to the current 77 years by effectively stopping infectious diseases that killed people from birth to young
men. 3
Observing the health
and longevity of people who eat
better
than
Americans
provides clues to the potential gains from reducing chronic diseases.
Japanese
peo-
ple who eat a diet based on
starches
(rice
vegetables) with little meat and no dairy products have an average lifespan of 85.59
adulthood.
the Next Big Boost
the
American
diet.7
Adventists
better living,
with
on
do wom-
average,
to
In fact, a direct com-
parison
with
Californians
other
found
white vegetar-
ian Adventists live an average of 10 years longer.4 However, these vigorous vegetarians still include way too much dairy, eggs, soy protein, and vegetable oils in their diets to achieve the full potential of human longevity,
leaving
portunity
to
the
op-
a
few
add
more “good” years for people who are fully informed. In November 2005, an issue of National Geographic magazine carried an excellent article
THE HISTORY OF AVERAGE LIFESPANS (IN YEARS)3,4
called, “The Secrets of Living Longer.” They reported on 3
People living in North Ameri-
Prehistoric
25
groups of long-lived people
ca, Europe, Australia and New
Classical Greece
28
from Okinawa Japan, Sardinia
Classical Rome
28
Medieval England
29
Italy, and Loma Linda Califor-
USA 1800
37
USA 1900
47
they followed a plant-based
USA in 1950
68
diet.
At the very end of this
USA in 2002
77
Japanese in 2002
82
issue
there
All Adventists
85
Zealand eat a rich diet that shortens their life in many ways: • Fat and cholesterol infiltrate their arteries, eventually causing ruptures and blockages (heart attacks and strokes).
Vegetarian Adventists 87
18
and
lowing
Naked Food Magazine
nia—and all had in common
is
a
one-page
“Do It Yourself” article with the subtitle, “Go Vegetarian.”
of
the Real Deal Since antiquity, overindulgence in foods has been blamed for causing disease and the shortening of useful lives. Beyond
common
knowledge,
dietary restriction is the only life-prolonging
means
ac-
cepted as effective by the scientific community. In animal
over-nutrition—including
gout—he started a restricted diet where he limited his food to 14 ounces a day and cut way back on his meat intake.
He
lived to almost 100 years. He provides an example of how this therapy can be started later in life with profound benefits.
Restriction without Punishment The
semi-starvation
typically
recommended
prolonging in
that
survival
constant
for
results
hunger,
slower
metabolism, fatigue, reduced libido and sexual inactivity. Can you live that way? Is it worth the suffering?
experiments a 50% increase in
is
Is there
an alternative?
longevity has been observed
Recent
with a 30% to 60% decrease in
have demonstrated that the
A
calorie intake.
benefits of dietary restriction
lessly restricts calories, fat and
are primarily from reducing
protein by its natural compo-
In 2006, researchers reported
intake of fats and proteins
sition without requiring hun-
similar benefits in people for
rather than simply restricting
ger. Switching from meat, dairy
the first time.
food and calories.11 These same
products and processed foods
people who had followed a
principals
people:
to starches, vegetables, and
nutritionally-balanced,
lower-
food restriction must be cou-
fruits will cause you to con-
calorie diet resembled those of
pled with optimal nutrition for
sume 400 to 800 fewer calories
younger people, with better
increased longevity. Bad food,
a
function and fewer tenden-
even if only a little is eaten,
restricting
cies to become inflamed and
still
foods
scarred. People in the study
causes diseases. You have wit-
reduction
in
had averaged only six years
nessed many very trim peo-
taneously
happens
on
but
ple with heart disease and
the foods have relatively few
their hearts looked 15 years
cancer—the results of eating
calories and are very satisfy-
younger.
half a hamburger and a small
ing for the appetite. In addi-
bag of greasy chips, washed
tion to the 20% to 40% de-
The first description of calorie
down with a regular size diet
crease in calories that occurs
restriction to prolong life was
cola.
people
with a healthy diet; your fat
of an Italian nobleman, Luigi
who are thin won’t live longer,
intake decreases from 50% to
Cornaro, who in 1550 wrote The
even if they exercised to make
7% and protein from 20% to
Art of Living Long.
themselves trim, as long as
12% of calories and you don’t
they eat poorly.
have to ever be hungry.
The hearts of
5
the
healthier
diet,
9
10
Suffering
at the age of 35 from diseases
animal
apply
accelerates
experiments
to
aging
Furthermore,
and
plant-based
diet
day—without the
that
you
effort-
consciously amount eat.12
calories
of This
spon-
because
Naked Food Magazine
19
NAKED WISDOM
Youth-Preserving Antioxidants A plant-based diet is also very high in another big player in the aging of our bodies’ tissues: antioxidants. Antioxidants neutralize free radicals. Free radicals are highly reactive substances which damage cells and contribute to aging as well as encouraging many serious diseases, such as heart disease and cancer.13 Substances with strong antioxidant activity are found in starches, fruits and vegetables. These include: Vitamin A, B-6, C, E, beta carotene, folic acid and selenium. (Get your nutrition from foods not pills. When antioxidants are isolated and concentrated into supplements they actually increase the risk of death and major diseases.14)
20
hormone,
es
40% longer. As these mice get
example
older they look younger, and re-
is seen with the isolated soy
sist diseases. The mice are not
proteins
just longer-lived, but healthier:
foods, from candy bars to burg-
they have good eyes, joints,
ers. This concentrated protein
brains and immunity.16 Present-
is an even more powerful pro-
ly, researchers believe our best
moter of IGF-1 than is cow’s
hope for increasing longevity is
milk. 23
insulin-like
levels. of used
A
this in
good effect
synthetic
Lowering your IGF-1 activity is Within a single species of ani-
as simple as making sensible
mals, those that are larger have
food choices and this benefit is
higher levels of IGF-1 activity.
seen in people. A study of 292
These bigger animals also have
British women ages 20 to 70
shorter life spans. Dogs are a
years found the serum IGF-1
well-recognized example.16 Big
activity was 13% lower in the 92
dogs, such as Dobermans and
women who followed a vegan
Rottweilers live an average of
diet, compared to 99 meat-eat-
ten years. Chihuahuas and small
ers and 101 lacto-ovo-vegetari-
terriers live for 13 years—and
ans.24 Similar effects have been
have lower levels of IGF-1 than
found in men following vegan
big dogs.18 People show the
diets.25
same inverse relationship beFOODS THAT RAISE IGF-126-28
(and heavier) people have short-
Poultry
er lifespans.19
Milk
Reducing IGF-1
growth factor-1 (IGF-1) resem-
Animal foods, and especially
bles insulin in its chemical struc-
cow’s milk, raise IGF-1. 20-22 You
ture and has special actions that
should not be surprised by
accelerate the rate of growth of
this fact because the purpose
normal (like bone) and diseased
of cow’s milk is to accelerate
(like cancer) tissues.15 Animal
the growth of a cow from 60
experiments show that genetic
to 600 pounds. Protein is for
defects in mice which lower
growth and an excess rais-
Naked Food Magazine
IGF-1
by lowering IGF-1 activity.17
tween size and longevity—taller
Growth Hormone Promotes Aging The
IGF-1 levels cause them to live
Meat Fish Soy Protein
Shellfish
Protein in General
Eating plant foods, smaller amounts of food and exercising all lower the activity of this powerful growth hormone.29
Successful Living Means Graceful Aging In 1797 Benjamin Rush studied octogenarians and found them
of
sound
mind.
His
recommendation for a happy old age, therefore, was not to overcome the laws of nature,
low doses of otherwise harmful substances and activities cause improvements in the body’s function. 30 Exposure to mild stresses for brief periods may challenge the body to adapt to better maintain and repair itself,
but to understand them in
which prolongs life. This may
order that the aging individu-
explain why moderate drink-
als remain productive mem-
ers have less heart disease and
bers of society. As is commonly
live longer than complete ab-
believed, age is not a demean-
stainers. The stress of moderate
ing disease that destroys the
exercise may work to improve
mind and body; but an oppor-
health by the same mechanism.
tunity to be valuable, useful
Even low doses of radiation
and creative. We should all
improve lifespan in animal ex-
seek long lives free of disease
periments (whereas high doses
and disability, and then die
kill). In practical terms, horme-
quickly and quietly when we
sis works for moderate people,
reach the end of the normal
but most of us cannot limit
lifespan; when we are worn out
ourselves to low doses of
through our natural processes
harmful
of aging. With the elimination
and death too soon follow our
of disease a proper death from
enthusiastic (lustful) behavior.
8
old age comes peacefully; ideally, one night we simply fall
substance;
disease
References on Page 56
asleep and we pass on. John McDougall, MD is a board-
Perfection May Not Be Ideal: the Theory of Hormesis
certified internist, author of 11
There may be some benefits
medical director of the 10-day,
from being a little bad. Horme-
live-in McDougall Program. Visit
sis is the phenomenon in which
www.drmcdougall.com
DIVE IN. LIFE AWAITS.
national best-selling books, host of the nationally syndicated television show McDougall M.D., and Get started on the path to fabulous, whole food, plant-based living at NakedFoodMagazine.com Naked Food Magazine
21
NAKED KITCHEN
naked Cannellini al Pomodoro Yield: 8 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS •
2 cups cannellini beans*
•
6 cups filtered water, divided
•
1 medium-size organic onion
•
4 cloves organic garlic
•
4 medium-size organic Roma tomatoes, diced
•
1 Tbsp. organic, non-GMO miso paste or 2 Tbsp. tamari
•
½ tsp. turmeric
•
½ tsp. dried oregano
•
1 dried or fresh bay leaf
•
Fresh or dried basil for garnish (optional)
METHOD 1. Soak the beans in water for at least 24 hours, and replace soaking water at least 3 times during the 24hour period. 2. Place the beans in a large pot with 4 cups of filtered water. Cook over medium-high heat, covered, for about 30 minutes or until the beans are soft but not broken. Discard the cooking water and set the beans aside. 3. In a food processor chop the onion and garlic. Transfer to a large pan and sauté with a cup of filtered water over medium heat for about 5 minutes. 4. Chop the tomatoes in the food processor and add to onion-garlic pan. Add the cooked beans, a cup of filtered water, the miso or tamari, turmeric, oregano, and bay leaf. Let simmer for another 10-15 minutes stirring occasionally. Remove and discard the bay leaf, and garnish with the basil. Serve with your favorite rice recipe, potatoes, and vegetables. Enjoy! Chef’s Note: Although the recipe calls for cannellini (white) beans, it can be made with black, red, pinto, or any other bean.
22
Naked Food Magazine
This satisfying dish is packed with protein and fiber and flavorful savory herbs. Use as a sauce or topping for rice or vegetables, or serve as a side on its own.
Naked Food Magazine
23
NAKED ROCK STAR
10 Tips For A Healthy Lifestyle
Jonathan Slavin with
Jonathan Slavin is currently starring in ABC’s hit comedy “Dr. Ken.” Along with being a actor, Jonathan is also a devoted activist and dedicates much of his time to animals rights and living a 100% vegan lifestyle.
24
Naked Food Magazine
1. I first do no harm. I am, first and
5. I get involved with my food. If I
junk food, took in fewer calories and fat,
foremost, an ethical vegan. I know what
prep it, I will eat it. I have a bag of
and got my growing butt to the gym.”
I do not eat, and why. I love the plant-
prepared, roasted Brussels sprouts that
It is not sexy, it is not fast, and it is hard
based movement, but for me, it begins
has been in my freezer since 2011. I have
to advertise, but it works.
with this: I do not kill animals so that I
no relationship with those Brussels
can eat them, and I do not pay anyone
sprouts, so I do not think to eat them.
8. I eat first to feel good. In the
else to.
But the pumpkin seed milk I make
beginning, this was hard. But ultimately,
weekly, soaking the seeds overnight,
I am less concerned with how it tastes
2. I keep it simple. You know what is
blending until smooth, straining through
and more concerned with how it makes
delicious? A whole head of cauliflower,
a nut milk bag? Cannot get enough of
me feel. And the cool thing about that
roasted to a deep, caramelized brown
that stuff.
is that the more I eat food that makes me feel good, the more I find that food
and sprinkled with some hemp or sesame seeds. Or an avocado mashed with some
6. I try new things. New recipes, new
delicious and have started craving it. This
apple cider vinegar, some nutritional
foods, new flavors. I currently have,
seems impossible but it actually is true.
yeast and poured over a giant bowl of
warming in my dehydrator, almonds
greens. For me, the more ingredients
flavored with apple cider vinegar,
9. I plate it. This is key for me. I get
something has, and certainly the more
dulse flakes, and mushroom powder. I
my food on a plate, in a bowl, (my
it’s processed, the greater chance my body
absolutely despise sea vegetables and
husband refers to my salad bowl as “my
will not know what the hell to make of it.
mushrooms (I know), but I rolled the
trough”), and make time to sit and eat
dice on this recipe and now it is one of
it. 10 minutes if that is all I have got,
3. I avoid the hype. There is a disturbing
my favorite go-to snacks. Tastes change.
but when I am rushing like crazy and
amount of diet fads out there. Remem-
I give new things a shot so I do not
start scarfing almonds or pistachios or
ber the low carb/no carb diets in the 90s
get bored.
snow peas directly from the bag, I have literally zero idea if I am hungry, sated,
Photo Credit Russ Levi Photography
when suddenly fried pig skin was supposed to be good for you, but lord help
7. I already know what works. I really
your heart if you ate an apple? “We are
do. Last year, I spent some time getting
concerned that you are at risk for heart
to know all the fabulous vegan restau-
10. I move my bod. I will never, ever,
disease, type 2 diabetes, and high blood
rants around my area of Los Angeles. I
ever be someone who really loves
pressure because you eat cantaloupe
had vegan pizzas and vegan Chinese
exercise. I have gamely gone to the gym,
and quinoa” said no doctor, ever.
food delivered, and went to brunches
gone to yoga class, gotten on my bike,
where I had a wonderful time making
a treadmill, a mountain, and always
4. I eat enough. Here is a simple,
the acquaintance of vegan pancakes
people have told me that I would end up
uncomfortable truth of mine, when I
and beignets. As a result, I gained
loving it. Those people are liars. I do not
am ravenous, I care infinitely less about
weight. Then I stopped doing all that,
love it. But I love the result I get from
what I eat, and I am much, much more
recommitted to eating whole, unpro-
it, so I go. I lift the weights my trainer
likely to grab a spoon, and that jar of
cessed foods and went back to the gym
tells me to, I run a few times a week, I
junky peanut butter. So when I starve my-
and dropped close to 20 pounds. When
hit a yoga class when I can. An hour goes
self for health or weight loss, the pendulum
I see people, they always ask the same
by so quickly, I can spend an hour doing
can only swing the other way, and swing
thing. “What did you do?” I want to reply
something I kind of hate.
hard. I eat regularly, and I eat enough.
“You know what I did. I stopped eating
or full to bursting.
Naked Food Magazine
25
NAKED DIET
PLANT BASED DETOX BY Linda Carney, MD
Detoxing methods typically include juicing fresh fruits and vegetables and/or using herbal pills, powders, or laxatives to cleanse our cells, liver, bowels, or gallbladder. These "miracle" cleansers and detox diets aren't supported by doctors like myself who utilize plant-based nutrition as medicine. Frankly, these "miracle cleansers" don't work or support optimal health. Without a doubt, many of the concoctions that claim to magically pull toxins from the body can be harmful. One such detox method involves drinking a laxative solution that supposedly cleans out years of hardened food and fecal matter that's stuck to the lining of the colon. Doctors who have performed thousands of sigmoidoscopies and colonoscopies affirm that this is simply not true. Dr. Michael Klaper's DVDs Sense and Nonsense in Nutrition and Digestion Made Easy explain how these products (and their false claims) are to be avoided.
The New Year brings with it an opportunity to think about ways in which to improve our lives. Eating healthier and losing those unwanted pounds is the most common New Year's resolution. In an attempt to start fresh, and "cleanse" the body, many turn to different methods of "detoxing." Each method promises successful weight loss and excellent health. But are these "detoxing" claims really true? 26
Naked Food Magazine
The best way to "detox" is to avoid eating the toxic substance in the first place. This would include
avoiding
meat,
dairy,
and
egg
products (toxins concentrate in animal fat and are intensified when cooked), refined and processed foods, fast/junk food, alcohol/tobacco/ narcotics and other stimulants such as caffeine, synthetic vitamins (even natural ones, when taken in excess), refined sugars and sweetened drinks like colas, refined oils, and pharmaceutical and over-the-counter drugs. Limiting our exposure to pesticides and herbicides is also encouraged. These foods and substances promote cellular damage, inflammation, free radical damage, oxidative stress, and
advanced
glycation
products
which
end
increases
cellular toxicity. In addition to avoiding toxins, we should consume a wide variety of colorful whole plant foods on a daily basis. These foods promote excellent health, and, because they are "low on the food chain", they simply aren't toxic. Remember,
excellent
health doesn't come in the form of a pill, powder, or laxative! True internal cleansing and keeping the body functioning optimally is an
ongoing
process
and
comes from eating a diet rich in whole, natural plant foods. is
not
Routine
"cleansing"
necessary
because
every plant-based meal you eat provides the body with powerful phytochemicals and antioxidants that support a strong, disease-fighting immune system.
Linda Carney MD is boardcertified by ABEM and her advice is available via consults at Veggievore.com. Dr. Carney runs a Family Practice near Austin, TX. Visit DrCarney.com Naked Food Magazine
27
NAKED FOOD NAKED KITCHEN
Naked Food Book Club BOOK REVIEWS BY DENISE DESERIO
28
NATURALLY LEAN Author: Allyson Kramer Da Capo Lifelong Books, April 26, 2016 RATING (1 to 5): 4 AAAA
Chickpea Flour Does It All Author: Lindsey S. Love The Experiment, April 8, 2016 RATING (1 to 5): 3 AAA
WHAT IS NEW: Naturally Lean takes a whole-foods approach to cooking, cutting out much, if not all, refined sugar and oils. While some of the recipes in Naturally Lean still contain small amounts of vegetable oils, the majority—70% do not, and are clearly marked with an “OF” (Oil-Free) designation. WHAT IS AUTHENTIC: In the introduction, Kramer shares her personal experiences with disordered eating: struggling with weight, addiction to “comfort/junk foods”, the compulsion to eat less instead of healthfully. Each recipe in Naturally Lean is vegan, gluten-free, and made with whole-food ingredients. WHAT IS KIND: For those who still prefer to count calories or track their food intake, the nutritional value per serving is listed in a helpful sidebar for each and every recipe. The recipes are quite easy to follow. There is also a listing at the end of the book for “Pairing Suggestions” for combining pairs of recipes. WHAT IS ENLIGHTENED: Naturally Lean is a standout among plant-based cookbooks. There still are some recipes, however, with oil and/or salt added; the only reason this cookbook narrowly misses the 5-star mark. IS THIS BOOK FOR YOU? Full of relatively easy-to-prepare, healthful meals with enough variety that you’ll never get bored, this is a great cookbook for those transitioning to a wholefoods plant-based diet. There are only two caveats: 1) some of the recipes (about one-third) do contain added oils, and 2) the book is organized in such a way as to have the different courses— (beverages, salads, desserts, etc.)—dispersed throughout the book rather than grouped together in chapters. IS IT NAKED FOOD CLUB RECOMMENDED? Yes. Recipes with added oil are easily spotted by the absence of the “OF” symbol next to the title.
WHAT IS NEW: An entire cookbook devoted to ONE ingredient: chickpea flour! Protein-packed and gluten-free, chickpea flour (or garbanzo flour) is an incredibly versatile substitute for traditional flours. WHAT IS AUTHENTIC: The author is not only a recipe developer, but a food photographer as well, and it shows in this book. Each recipe is accompanied by a beautiful full-color photo. The recipes in this book are divided by season, starting with the winter months. This can helpful when making recipes that utilize seasonal ingredients and flavors. In addition, Ms. Love shares her personal journey of discovering the connection between the connection between diet and her symptoms of indigestion, anxiety, and depression. WHAT IS KIND: There are 96 recipes in this book, and only 49, just over half, are vegan and clearly marked with a “V”. Unfortunately, most of those still contain added oils and sugars, but there are still a handful that meet Naked Food standards, like the Chipotle Queso Dip and the GingerShiitake Miso Broth with Chickpea Tofu. WHAT IS ENLIGHTENED: Chickpea Flour Does It All is an informative book and the timing is perfect as chickpea flour is just starting to gain popularity in the United States. However, although all recipes are dairy-free and gluten-free, it is unfortunate that so many of them contain eggs, honey, oil, and sugar. IS THIS BOOK FOR YOU? If you are unfamiliar with chickpea flour or are just looking for new creative ways to use it, you may find this book helpful to spark some new ideas. However, if you follow a plant-based diet, you would need to be willing to overlook (or modify) half of the recipes, which are not vegan. IS IT NAKED FOOD CLUB RECOMMENDED? No. Only half of the recipes are vegan, and most of those contain added oils and sugars.
Naked Food Magazine
NAKED KITCHEN
Winter Detox Green Smoothie Yield: 2 large / 4 small Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS • 1 handful organic spinach • 1 handful organic chard, chopped • 1 organic orange, peeled • 1 cup organic grapes • 1 Tbsp. chia seeds • 2 cups filtered water METHOD Combine all ingredients in a high-power blender and process for 10 seconds or until smooth. Serve immediately.
Green smoothies are great any time of year, but we may find ourselves needing a detox even more in the winter, to offset the cluster of holidays where we may overindulge festive foods. Naked Food Magazine
29
NAKED HEALING
The
Some people get sick, which
Detoxification
Process BY PAMELA POPPER, PHD
When people begin making positive changes in their diet and drinking a lot of water, it is not unusual for them to experience detoxification. Some of the most common
stored in the fat tissue are now circulating in the system. The fat tissues are the storage depot for all of the pharmaceutical and over the counter drugs that have been taken, and food additives,
coloring
agents,
and other negative things that have been consumed. It is not unusual for people to develop rashes or skin disorders, since
ncreasing water and fiber
some of the stored “garbage”
intake begins to “chip away”
may come out through the skin.
at the accumulated fecal mater,
I have known former cancer
causing gas and diarrhea. The
patients who experienced che-
more
some-
motherapy drugs they took 10
one is, the more toxic they are,
years ago coming through their
generally speaking. There are
skin when they converted to a
two options, and which one is
high-fiber, high-water diet.
uncomfortable
best determined by the personality of the individual. Some
It is common to ask how long
people would like to get the
the unpleasant symptoms will
ing, and diarrhea. One of
detoxification process over as
last. This varies from person
the reasons for this is that
soon as possible. Others have
to person, based on how long
more difficulty dealing with the
they have been taking less than
symptoms and should gradually
adequate care of themselves,
increase the good foods until
how much body fat they have,
their bodies can tolerate it.
and how sweeping the changes
symptoms are gas, bloat-
during the years when people consume a diet deficient in water and fiber, the colon accumu-
are that they are making. Increasing
water
consump-
lates a lot of waste be-
tion to an appropriate amount
A person who makes a complete
cause it does not have the
usually does cause more trips
shift to a plant-based diet and
to the bathroom, particularly
begins an exercise program at
in the beginning. Eventually
the same time will detoxify fast-
this reduces after the body has
er than a person who begins the
had a cleaning out.
process more slowly.
proper materials to clean itself out properly on a regular basis. 30
I
is natural since all of the toxins
Naked Food Magazine
A
lso, it is not unusual to
mean starting the process over
in your body die and are re-
experience detoxification
again at some future time.
placed, even the DNA of your
several times during a period
There really is no short cut.
genes. When you start feed-
of a few years. Changing your
Unlike drugs, nutrients do not
ing it better, you have to wait
lifestyle is like peeling an onion,
have rapid effects. No quick fix.
on your body to grow new
and as the body heals and re-
The purpose of nutrition is to
improved cells.
builds it may, from time to time,
build a better body. This pro-
continue to purge. The hard part
cess has to wait on nature to
Dr. Pam Popper is a naturopath,
is getting someone to stick it
turn over body cells. A blood
an internationally recognized
out until the symptoms resolve.
cell lasts 60-120 days. In 3-4
expert on nutrition, medicine
However, it is always better to
months your whole blood sup-
and health, and the Executive
have the “stuff� out rather than
ply is completely replaced. In 6
Director of The Wellness Forum.
in, and discontinuing will only
months almost all the proteins
Visit www.wellnessforum.com
Naked Food Magazine
31
NAKED FOOD
New Year, New You:
GOODBYE, DIABETES! BY MICHAEL GREGER, MD.
P
not
portions, no calorie- or carb-
but then the veg diet pulled
only appear to guard
counting. A review of all such
ahead. When people are put on
against getting diabe-
studies found that individu-
plant-based diets cholesterol
tes in the first place, they may
als following plant-based diets
comes down so much it can
successfully treat the disease
experience
reduc-
actually reverse the atheroscle-
better than the diabetic diets
tions in blood sugars, body
rosis progression, reverse the
patients are typically placed
weight, and cardiovascular risk,
progression of heart disease.
on,
compared with those following
lant-based
controlling
diets
weight
and
cholesterol. Diets based on
diets
whole plant foods can re-
products.
sult
in
significant
that
improved
included
animal
cial effect of a vegan diet on controlling weight, blood sug-
weight
loss without any limits on
Cardiovascular risk is what kills
ars, cholesterol, insulin sen-
portion size or calorie count-
diabetics. People with diabetes
sitivity, and oxidative stress
ing, because plant foods tend
are more likely to get strokes
compared
to be so calorically dilute.
and more likely to experience
diabetic diets, but what about
Compare
of
heart failure. In fact, diabetes
quality of life, or mood? How
broccoli, tomatoes, or straw-
has been proposed as a coronary
did people feel after mak-
berries, with 100 calories of
heart disease risk equivalent,
ing such a dramatic change in
chicken, cheese, or fish. People
which means diabetic patients
their diets? In a randomized
just can’t seem to eat enough
without a history of coronary
controlled trial, study subjects
to compensate for the calorie
disease have an equivalent risk
were assigned either to a plant-
deficit.
to that of non-diabetic indi-
based diet group or control
viduals with confirmed heart
group. The plant-based group
disease.
at a diet of vegetables, grains,
100
calories
Most importantly, it works bet-
to
conventional
beans, fruits, and nuts with ani-
ter. A plant-based diet beat out
32
We know about the benefi-
the conventional American Dia-
A newer study used a technique
mal products limited to a maxi-
betes Association diet in a head-
to
insulin
mum of one daily portion of
to-head randomized controlled
sensitivity. Improved on both
low-fat yogurt, while the control
clinical trial, without restricting
diets in the first three months,
group got the official diabetes
Naked Food Magazine
actually
measure
diet. Quality of life improved on both diets in the first three months, but within six months, the plant-based group clearly pulled ahead. Similar results were experienced with depression scores: depression dropped in both groups in the first three months, but started to rebound in the control group. Bottom-line, the more plantbased diet led to a greater improvement in quality of life and mood. Patients consuming a vegan diet also felt less constrained than those consuming the conventional diet. Those eating vegan were less likely to binge, and the veg group folks tended to feel less hungry, all of which helps with sustainability in the long term. Not only do plant-based diets appear to work better, but they may be easier to stick to. With the improvement in mood, patients may exhibit desired
improvements
not
"...Cardiovascular risk is what kills diabetics. People with diabetes are more likely to get strokes and more likely to experience heart failure."
only in physical, but also in mental health. Michael Greger, MD, is a physician, author, and speaker on nutrition, and public health issues. He is the Director of Public Health and Animal Agriculture at The Humane Society of the United States. Visit NutritionFacts.org. Naked Food Magazine
33
NAKED KITCHEN
Beet, Potato, and Jicama Winter Salad Yield: 6 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS •
2 large organic russet potatoes
•
1/2 cup jicama, peeled or 1/2 cup organic, nonGMO firm tofu
•
1 large or 2 medium size organic carrots
•
3-4 medium size organic beets, peeled
•
3 Tbsp. tamari
•
1/2 tsp. dried oregano
•
Juice of half a lemon
•
A few sprigs of fresh parsley
•
Sprinkle of black pepper
METHOD 1. Place the potatoes in a medium pot, fill with water to cover, and boil for 25-30 minutes or until potatoes are soft but not broken up. Drain the water and set potatoes aside on a cutting board. Slice the potatoes in half then small dice. Place the diced potatoes in a large mixing bowl and set aside. 2. Dice the jicama and add to the mixing bowl. 3. Chop off the stem end of the carrot and dice the carrot as small as possible. Add to the mixing bowl. 4. Rinse the beets and peel carefully under water. Pat dry with a paper towel. Dice 1 of the beets as small as possible and add to the mixing bowl. Add the tamari, oregano, and lemon and blend carefully. 5. Using a mandolin, slice the remaining beets on the smallest width and set aside. 6. Select the largest beet slices and place them on a serving dish, forming a circle. Place a few spoonfuls of the salad mixture in the center of the circle to create the first inner layer of the salad. Add a second layer of smaller sized beet slices forming a smaller circle, creating a sort of a rose pattern. Refer to the recipe photo for guidance. Add the second layer of the salad mixture in the center of the dish again and another layer of smaller sized beet slices forming a smaller circle until the dish is complete. Enjoy!
34
Naked Food Magazine
What could be better on a dreary, gray winter’s day than a blooming beautiful ruby red salad? And if you’ve not had jicama, you’re in for a treat! This juicy, crunchy tuber tastes a bit like a savory apple and adds fun flavor and texture to any dish to which it’s added. Naked Food Magazine
35
NAKED LIFESTYLE
THE BENEFITS OF
WATER
FASTING BY MICHAEL KLAPER, MD
Y
et, such profound improvements in these medical conditions, and many others, are
routinely seen during water fasts lasting more than a few days. I am on the clinical staff of TrueNorth Health Center in Santa Rosa, California (about one hour north of San Francisco), a nutritionallybased clinic specializing in reversing chronic diseases. The most powerful tool to improve our health is a whole-foods, plant-based diet. After all, virtually all the debilitating chronic diseases
that
afflict
people
in
Western
societies are the result of their high-fat, overly-processed, salt-, sugar-, and-oil-laden, animal-based food stream that people pour through their tissues hour after hour, day after day, year after year, courtesy of the
If there were a pill that effectively treated high blood pressure, overcame Type II diabetes, consistently produced dramatic improvements in autoimmune diseases such as lupus, rheumatoid arthritis, and psoriasis, and provided effective relief for asthma attacks and migraine headaches it would be seen as a wonder drug of the highest order. 36
Naked Food Magazine
Standard American Diet (SAD). When a truly health-promoting food stream based on whole, plant-based foods is run through the body, day after day, month after month, year after year, most disease processes stop in their tracks and
true,
deep
healing
begins.
The real healing power is in a whole
foods,
plant-based
diet,
not in a water fast, per se, although a water fast can be a very powerful way to initiate healing and to bring rapid and dramatic improvement to common and lifethreatening diseases. Most people’s experience tells them that going a day or two
Naked Food Magazine
37
NAKED LIFESTYLE without solid food produces
Why more energy, and not
ings, and other signs of inflam-
profound hunger and discom-
less? So much of the energy
mation subsiding.
fort. The thought of going
that the body uses all day
two or three weeks or longer
goes to digesting our food
Water fasting cleanses the body
without
including
contrac-
on a deep, cellular level. All of
incredulous, and certainly not
tions of the intestine, chemical
us in our body cells, have
eager to undertake such a trial.
energy
remnant molecules of every
After supervising hundreds of
stomach
fasts, many lasting 2-3 weeks,
digestive enzymes as well as
snack,
and some up to 30 or 40 days,
the billions of immune cells in
dessert we have ever eaten.
I can report the happy news
the intestinal lining that inter-
There are flavorings, colorings,
that the reality is nothing
rogate the chemical nature of
preservatives, dough condition-
like the feared image people
the food going by in the diges-
ers, stabilizers, and thousands
hold about fasting. How can
tive tract. When that function
of
this be?
is no longer required on a fast,
compose the chemical soup of
all that energy is freed up and
modern cuisine in all the cells in
For the first 24 to 48 hours
people surprisingly—but pre-
our body.
after beginning a water fast, the
dictably—feel very light and
body is burning off circulating
energetic for the first several
These
blood sugar and sugar stored
weeks on the fast.
late in our tissues over time,
food
leaves
them
muscular used
to
acid,
synthesize bile,
and
and
other
meal,
fast
food
processed
food
compounds
substances
contributing
in the muscles and liver in
38
restaurant
to
that
accumufeelings
the form of glycogen. The
It is quite counterintuitive. The
of chronic fatigue and bodily
“real” metabolic fast does not
commonly-held image of a long
dysfunction. A water fast has
begin until one metabolizes
water fast is of a person lying
the
their blood sugar, in approxi-
on their bed, weak, hungry and
cells through the car wash”
mately 2 to 3 days. At that
whimpering, trying not to think
where day after day, noth-
time,
to
about food, when actually, the
ing but pure water washes
burn fat tissue for fuel. When
reality is quite the opposite.
through each and every cell.
that happens, molecules called
People at our TrueNorth Health
This markedly lowers the con-
ketones come into the blood
Center who are on a water fast
centrations
circulation. These ketones have
frequently stop me in our court-
disruptive molecules. It is no
some very interesting prop-
yard and say “Doctor, I haven’t
wonder that people predict-
erties. For the person fasting,
felt this good in years! I haven’t
ably emerge from a water fast
the main welcome property of
eaten for three weeks, but I feel
feeling lighter and cleaner on
ketones is that they suppress
wonderful!” It really is quite re-
the inside, because they really
hunger. By day four or five of
markable. It is during this time
are. Any water fast lasting lon-
a water fast, hunger is usu-
that we observe blood pressure
ger than three days should be
ally gone and is replaced by a
and blood sugar readings nor-
done in a facility where medi-
feeling of great well-being.
malizing and most pains, swell-
cally-trained staff can supervise
the
body
begins
Naked Food Magazine
effect
of
of
“taking
the
your
foreign,
the process. Such supervision is
force for healing, especially if
necessary so that pulse, blood
one is used to consuming a
pressure, and other clinical pa-
meat-based, highly processed
rameters can be checked daily
diet. But, again, the key to last-
and laboratory tests can be
ing health is not the fasting,
performed on a regular basis.
but the quality of the diet after
There is an art to supervising
the fast.
I eat real food.
a fast, and experienced health professionals are essential to
The water fast is broken in a
make sure that all goes well
gentle matter, starting with
and that the fast is ended
vegetable juices or fruit chunks
before any significant problems
like
arise.
gressing through phases of
watermelon,
and
pro-
gradually increasing fiber conThe action of all medications,
tent, namely raw vegetables,
herbal supplements, vitamins,
steamed vegetables, and even-
etc. are all potentiated on a
tually denser foods like rice
water fast. For that reason, all
and beans. One of the greatest
medications except thyroid re-
benefits of a fast is that it
placements, must be stopped
“re-tunes� the tongue’s taste
prior to the fast. (Dosage of
buds through a process called
thyroid medication is cut by
neuroadaption. Whole, natu-
half during the fast.) For people
ral foods begin to taste really
who are on medications that
delicious again. This opens
they cannot stop, like predni-
the way for one to retool their
sone, antidepressants, etc., a
dietary choices and let a truly
water fast is contraindicated.
health-promoting food stream
These people should not wa-
of whole, plant-based foods
ter fast, but rather, do a juice
pour through the body every
cleanse.
day, thus creating lasting and glowing health.
A juice cleanse, done with freshly
squeezed
vegetable
Dr. Michael Klaper practices
based juices, is a wonderful,
preventative
and
nutrition-
healing program. One does not
based medicine. He is the Direc-
experience the ketosis that oc-
tor of the Institute of Nutrition
curs during a water fast, but a
Education and Research, and
few days or weeks on health-
as a member of the American
ful juices, can be a very potent
Medical Student Association.
#PLANTSRULE Naked Food Magazine
39
NAKED KITCHEN
Gourmet Eggplant Rollatini Yield: 4-6 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
40
Naked Food Magazine
INGREDIENTS • 6 medium size organic potatoes (about 2 lbs.), with skin, washed • 2 cups filtered water, divided • 1 Tbsp. organic, non-GMO miso paste • 1 large organic eggplant • 1/2 organic onion • 3 cloves of garlic • 3 sprigs of fresh rosemary, chopped • 1 handful organic spinach, washed, pat dried, and chopped • 4 Tbsp. nutritional yeast • 2 Tbsp. tamari, divided • 3 Tbsp. pomegranate seeds • Fresh basil leaves, for garnish
Traditional eggplant rollatini are stuffed with two or more cheeses and topped with even more cheese—a fat- and cholesterol-laden nightmare. This Naked version uses a mashed potato mixture instead, with nutritional yeast imparting the desired “cheesy” flavor.
METHOD 1. Fill a large pot with water halfway full and bring to boil. Add the potatoes and cook for about 35 minutes or until soft. It’s ok if the potatoes break a bit. 2. In a food processor or bender, mix one cup of the filtered water with the miso. Set aside. 3. Slice the eggplant using a mandolin set on the thinnest setting. Place the slices in a large grilling pan and add one or two tablespoons of the water/miso liquid. Sauté the eggplant slices on both sides adding increments of the water/miso liquid as needed to avoid burning. Set the eggplant slices aside on a flat surface. 4. In a food processor chop the onion and garlic. Add to a pan and sauté with the remaining cup of filtered water over medium heat until the onions are soft and fragrant. Transfer to a large mixing bowl and set aside. 5. Transfer the cooked potatoes to the mixing bowl and add the sautéed onion and garlic, rosemary, spinach, yeast, and tamari. Using a fork, potato masher, or your bare hands, break down all the ingredients and mix them all together. 6. Place about 3 tablespoons of the potato mixture near the end of an eggplant slice. Roll it up and pat both sides of the roll so that the mixture stays inside. Insert a bamboo stick vertically at the finishing end of the roll to help it stay together. Repeat the process with the rest of the mixture and eggplant slices. 7. Sprinkle with some pomegranate seeds and garnish with fresh basil leaves. Enjoy immediately.
Naked Food Magazine
41
NAKED LIFESTYLE
Detoxing your kitchen
In order to detox your kitchen, even if doing it in a few-days’ time, start with the following:
is essential! The kitchen is the place where you not only prepare your food, but where some of the most dangerous toxins can enter our system.
42
Naked Food Magazine
1. Rethink your utensils. Plastic kitchen tools, cookware, plates, utensils, or glasses should not be used, and should be discarded properly. Remember that one of the biggest problems in our oceans is the amount of discarded plastic we have tossed through the years. A recent study estimates an average of about eight million tons of plastic — everything from water bottles to garbage bags to food packaging —is improperly disposed of every year.
kitchen
detox
BY MARGARITA RESTREPO, CPBN
Naked Food Magazine
43
NAKED LIFESTYLE
2. Check your cookware.
4. Make it a conscious kitchen.
If your nonstick coating is chipped, scratched, or damaged you must dispose of it immediately. When shopping for new cookware, make sure it is non-stick, Teflon®free and chemical-free cookware. Acceptable cookware materials include stainless steel, glass, non-stick coated pans and bakeware, silicone-coated bakeware, solid silicone bakeware, and ceramic. Ceramic cookware is ideal. We recommend ceramic skillets such as Xtrema® Cookware and Le Creuset®. When storing your new cookware, do not pile them on top of each other as this could damage the coating. When cooking, avoid using metal utensils with your cookware, and never use steel wool to clean the nonstick coating. Use sponges, and let the cookware soak in water to loosen burnt food.
Recycle, recycle, recycle. The present and future of the Earth starts right from your kitchen. Set up an easy and convenient way to do your daily recycling and make sure you differentiate glass, plastic, paper, and organic matter.
3. Scrape the junk. Say goodbye to the processed and nutrientempty foods in your pantry. The goal is not to waste the food, but knowing the damage these foods cause, think about the benefits of actually not eating them. Though not ideal, give these foods away if they are still sealed, give to a food bank, or to someone in need.
44
Naked Food Magazine
5. Stock up on useful tools. Besides a refrigerator and oven/stove, you may need only a few large kitchen tools: Highpower blender, food processor, water filter, glass containers, and silicone trays for baking. Make sure your new items are BPA, PVC, Phthalate-free, aluminum-, copper-, and leadfree. Though most kitchens have a microwave, we don’t recommend using it at all. Although warming up food takes longer on a standard stove, it’s not as damaging to the food as the microwave oven. However, if you must use a microwave, as a rule of caution, never use plastic or metal containers to warm up food in a microwave. In a Naked kitchen, a microwave is not an essential tool. Other smaller tools you may want to acquire include a set of quality knives, a julienne peeler, a mandoline slicer to grate, slice, or cut, bamboo cutting boards as well as bamboo or silicone cooking utensils. Other less essential but great tools you may want to get are a fermentation crock, a dehydrator, and a spiralizer for making vegetable and fruit noodles and a variety of creative slices.
6. Go shopping! Now is the time to get all kinds of beautiful, live, and disease-fighting foods. Before trying your local supermarket, do a bit of research and see if there is a local farmers’ market near you. Depending on where you live, you may have the ability to source local food quite easily. Most farmers prepare for weekend sales and have a regional or city venue where they gather. Find your local market, and get to know your farmer. Not all local farmers’ markets source organic food, so make sure you mention to your farmer that you want organic foods. If we all create a demand for it, they will start growing more organic foods. Even if they are not able to switch to organically grown foods right away, they will certainly start looking into it.
Detoxing Tip...
Going Vegan Can be a Gas! We tend to become more flatulent (we fart more) when we switch to a plant-based diet. Here is why: 1. When replacing animal-derived foods (meat, dairy, eggs) and processed food with whole plant foods, the body starts a naturally ignited detox process that allows great quantities of toxins to be eliminated. This process can make us bloated and gassy during the first week of detoxing. 2. Whole foods have lots of fiber, while animal and processed foods don’t have any. When our system is not used to fiber, this can produce gas. 3. Beans produce a certain chemical when exposed to moisture; therefore, soak any legumes in water for at least 24 hours before cooking. Replace the soaking water a few times to ensure the beans release the chemical
When purchasing any kind of packaged foods focus on the ingredient list first. The ingredient rule of thumb is: Whole, plantbased ingredients (that you know and can pronounce), vegan (animal-, dairy-, and eggfree), oil-free, sugar free, and low in sodium.
while in the water and not while being digested.
7. DEVELOP A GREEN THUMB
are packed with enzymes that aid digestion.
Even when living in urban environments, we can grow at least some of our food. Herbs can be grown on a windowsill, as well as some fruits and vegetables like pineapple, celery, ginger, and even potatoes. It doesn't hurt to try and it's certainly beautiful to see them grow at home. It doesn't get any more local than that either.
How to Combat Flatulence 1. Drink lots of water. Squeezing fresh lemon in your water will help flush your kidneys and liver, making the detox process even faster. 2. Eat more fruits. Fruits are great digestive helpers and 3. Drink ginger-turmeric tea. Ginger and turmeric are a great aid for pretty much anything, including digestion. Add anise, cinammon, or clove to spice it up as well. 4. Stay away from processed food. Whether it is vegan or not, processed food is not good and may cause a lot of gas. 5. Gluten? One of the side effects of eating a lot of gluten is bloating and gas. Try cutting gluten out of your diet for a week and see if that helps. Naked Food Magazine
45
NAKED HEALING
Detoxing Simplified 1. Eat Real Food: A diet of real, whole,
5. Drink (filtered) water. We don’t gain
9. Get some Zs. Lack of sleep catches
plant foods is a perennial detoxing tool.
any benefits drinking water laden with
up on you after a while. The body wears
Eating tons of green, red, blue, yellow, and
chemicals and toxins. Clean water can
down and this shows through in a com-
orange fruits and vegetables as well as le-
help flush out your system naturally.
promised immune system that means you
gumes, whole grains, nuts, and seeds help
Proper water intake can contribute to
get sick more easily. Sleeping for at least
you maintain a healthful intestinal flora.
clearer skin, properly functioning organs,
7-8 hours each night gives your body a
and a more effective circulatory, respira-
chance to rest and recuperate.
2. Buy organic and Non-GMO: Be dili-
tory, and digestive system.
gent about reading labels, and staying
10. Use plant-based cleaners. Whether
away from engineered and pesticide-laden
6. Replace coffee with tea. Though an
they are made at home with vinegar,
foods. Making healthy choices like this
occasional cup of coffee is fine, if you are
baking soda, and apple cider, or store-
will really help you to get rid of toxins
after detoxifying the body, then you want
bought, make sure your detergents, soaps,
that you were previously ingesting.
to change things up a bit. Green tea of-
shampoos, skin care, and other products
fers important antioxidants that our body
are plant-based, biodegradable, phthalate
3. Exercise for at least 25 minutes
needs in the most natural form and it offers
free, and cruelty-free.
a day. Activity helps keep your brain,
a slight caffeine boost, just as coffee does.
bones, and muscles, including your heart,
11. Embrace meditation. Breathing and
healthy. Sweating is the best way to de-
7. Avoid alcohol and tobacco. Though
relieving stress helps the body to cleanse
toxify, so make sure to include some good
the occasional glass of wine is not go-
in a very natural and effective way. Taking
cardio, and even 10 minutes in a sauna
ing to kill you, drinking alcohol often
some time during your day to be grateful
once in a while.
destroys the liver, the kidneys, the intes-
and send yourself good vibes is not only
tinal flora among others. Alcoholic bev-
comforting but energetically positive.
4. Add a daily probiotic. A large percent-
erages contain loads of sugar, as well as
age of your immune system lives in your
carcinogenic colorants and preservatives.
intestinal track. A basic probiotic can help
46
12. Give love. Be loving to yourself. Love is the most precious gift we can give to
restore the intestinal flora, and provide
8. Fast for a day or two every month.
ourselves, to others, to animals, and to
you with the good bacteria essential for
Fasting and replacing foods with home-
our beautiful Earth. Practicing the gift
a healthy, disease-free body.
made juices made from fresh fruits and
of kindness, love, and compassion toward
vegetables or simply filtered water helps
everything around us brings us to a higher
the body get back to its natural balance.
and more positive state of mind.
Naked Food Magazine
Naked Food Magazine
47
NAKED KITCHEN
Glorious LENTIL SQUASH Soup Yield: 6 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, Oil, Peanuts, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
Nothing hits the spot on a cold winter’s day like a hot, hearty bowl of soup. With aromatic herbs, colorful veggies, and barley, rice, and quinoa, this soup will not only warm you up, but fill you up as well. 48
Naked Food Magazine
INGREDIENTS •
1/2 cup brown rice
•
1 cup quinoa
•
1 cup green lentils
•
1/2 winter squash, diced
•
1/2 cup barley
•
3 sprigs parsley
•
6 leaves of chard, chopped
•
2 cloves garlic
•
2 Tablespoons miso paste, non GMO
•
1/2 tsp. rosemary
•
1/2 tsp. bay leaves
METHOD In a large pot, combine all ingredients with 8 cups of filtered water.
Cook, covered, for about 30 minutes
on medium heat or until veggies are tender and rice and quinoa are done.
Add extra filtered water if
necessary, and garnish with a bit of ground pepper if desired.
Naked Food Magazine
49
NAKED FOOD
Achieving & Maintaining Y our
ideal weight by PHYSICIANS COMMITTEE FOR RESPOnSIBLE MEDICINE
The message is simple: Cut out the foods that are high in fat and devoid of fiber, and increase the foods that are low in fat and full of fiber. This low-fat, vegan diet approach is safe and easy—once you get the hang of it. Changing eating habits is the cornerstone of achieving and maintaining a healthy weight permanently. There is no way to “lose 20 pounds in two short weeks” and make it last. Very lowcalorie diets or low-carbohydrate, high-protein diets may cause major health problems and are very difficult to maintain for the long term. The old myth was that pasta, bread, potatoes, and rice are fattening. Not true. In fact, carbohydrate-rich foods are perfect for permanent weight control. Carbohydrates contain fewer
Of the many ways to lose weight, one stands out as by far the most healthful. When you build your meals from a generous array of
replacing fatty foods with complex carbohydrates automatically cuts calories. But calories are only part of the story. The body treats carbohydrates differently than
vegetables, fruits, whole grains,
fat calories. The difference comes from how the
and beans—that is, healthy
body stores the energy of different food types.
vegan choices—weight loss is remarkably easy. And along with it come major improvements in cholesterol, blood pressure, blood sugar, and many other aspects of health. 50
than half the calories of fat, which means that
Naked Food Magazine
It is very inefficient for the body to store the energy of carbohydrates as body fat. When your body tries to turn carbohydrate into fat, it wastes 23 percent of the calories of the carbohydrate. But fat is easily converted into body fat. Only 3 percent of the calories in fat are burned in the process of conversion and storage. It is the type of food that affects body fat the most.
Although
protein
and
carbohydrates
have
almost the same number of calories per gram, foods that are high in protein—particularly animal products—are also usually high in fat. Even “lean” cuts of meat have much more fat than a healthy body needs. And animal products always lack fiber. Fiber helps make foods more satisfying without adding many calories, and it is only found in foods from plants. Exercise helps, too. Aerobic exercise speeds up the breakdown of fat and makes sure that muscle is not lost. Toning exercises and weightlifting help firm muscles and increase muscle mass. The trick is to find activities that you enjoy and that fit your lifestyle. Walking is a good way to start. You can do it anywhere at just about any time. The best weight control program is a highcomplex
carbohydrate,
low-fat,
vegan
diet
complemented by regular exercise. This is the best choice for a healthier, longer, happier life. If you are making the switch to a vegan diet for its health benefits, you’ll be pleased to find that there is a wonderful additional benefit to vegan eating: it’s a delicious and fun way to explore new foods. A vegan meal can be as familiar as spaghetti with tomato sauce, as comforting as a bowl of rich, potato soup, or as exotic
as
Grilled
Polenta
with
Portabella
Mushrooms. The switch to a vegan diet is easier than you might think. Most people, whether vegans or meat-eaters, typically use a limited variety of recipes; the average family eats only eight or nine different dinners repeatedly. Naked Food Magazine
51
NAKED FOOD You can use a simple, three-
for a week or so until you find
Because egg shells are fragile
step method to come up with
three new recipes that are
and porous and conditions on
nine
menus
delicious and easy to make.
egg farms are crowded, eggs
that you enjoy and can prepare
Just like that, with minimal
are the perfect host for salmo-
easily.
changes to your menus, you
nella: the bacteria that is the
1
will have nine vegan dinners.
leading cause of food poison-
vegan
dinner
meals that you already
After that, coming up with
often used in baked products
enjoy.
ones
vegan options for breakfast and
because of their binding and
are vegetable stir-fry, vegeta-
lunch is easy. Try muffins with
leavening
ble stew, or pasta primavera.
fruit
cholesterol-free
smart cooks have found good
2
French toast, or cereal for break-
substitutes for eggs. Try one
reci-
fasts. Sandwiches with spreads
of the following the next time
pes that you prepare
like hummus or white bean
you prepare a recipe that calls
regularly that can easily
pâté with lemon and garlic,
for eggs:
be adapted to a vegan menu.
pasta salads, or dinner leftovers
• If a recipe calls for just one or
For example, a favorite chili
make great lunches.
two eggs, you can often skip
Think
Common
of
three
spread,
properties.
But
recipe can be made with all
them. Add a couple of extra
of the same ingredients; just
tablespoons of water for each
replace the meat with beans
Egg-FREE COOKING
or texturized vegetable pro-
Many people choose not to
the moisture content of the
tein. Enjoy bean burritos (using
use eggs in their diet. About 70
product.
canned vegan refried beans)
percent of the calories in eggs
• Eggless egg replacers are
instead of beef burritos, veggie
are from fat, and a big portion
available in many natural food
burgers instead of hamburg-
of that fat is saturated. They
stores. These are different from
ers, and grilled eggplant and
are also loaded with cholester-
reduced-cholesterol egg prod-
roasted red peppers instead
ol: about 213 milligrams for an
ucts, which do contain eggs.
of grilled chicken in sandwich-
average-sized egg.
Egg replacers are egg-free and
egg eliminated to balance out
es. Many soups, stews, and
are usually in a powdered form.
casseroles also can be made
Replace eggs in baking with a
into vegan dishes with a few
mixture of the powdered egg
simple changes.
replacer and water according
3
to package directions. Check out some vegan
• Use 1 heaping tablespoon of
websites or cookbooks
soy flour or cornstarch plus 2
from the library and
tablespoons of water to replace
experiment with the recipes
52
ing in this country. Eggs are
Think of three vegan
Naked Food Magazine
each egg in a baked product.
• Use 1 ounce of mashed tofu in
• Make smoothies with enriched
place of an egg.
vanilla soymilk or drink an
• In muffins and cookies, half of
ice-cold glass of your favorite
a mashed banana can be used
non-dairy milk with your meal
instead of an egg, although it
or snack.
will change the flavor of the
•“Leave off the cheese, please.”
recipe somewhat.
Order your entrée or salad with
• For vegan meatloaves and
no cheese. Many dishes can be
burgers, use any of the following
easily made cheese-free. Ask
to bind ingredients together:
for guacamole, rice, or extra
tomato paste, mashed potato,
salsa in your burrito or on your
moistened bread crumbs, or
tostada instead of the cheese.
rolled oats.
Put more vegetables on a
PLANTS
HAVE CALCIUM.
dinner salad or add some beans, nuts, or baked tofu chunks
Dairy-Free Dining
instead of cheese.
If you are curious whether dairy
• Most recipes calling for milk
foods are contributing to your
can be made with soymilk
allergies, skin problems, asthma,
instead. If it’s a soup or other
stomach upset, gas, diarrhea,
savory dish, be sure to purchase
or constipation, or you’d like to
plain soymilk for cooking.
see how your body feels when
•
it is dairy-free, just give it a try
desserts using silken tofu in
for three weeks. It takes about
place of sour cream or cream
three weeks to break or cre-
cheese.
ate a habit. And in that short
• Sprinkle nutritional yeast on
time, many people experience
popcorn or pasta for a cheesy
major benefits, such as a drop
flavor instead of parmesan.
in
blood
cholesterol
Make
creamy
dips
and
levels,
weight loss, relief from allergies,
The Physicians Committee for
asthma, indigestion, or chronic
Responsible Medicine (PCRM) is
stomach problems.
a non-profit organization, which
Here are some simple ideas to
promotes a vegan diet, preventive
get you started:
medicine, alternatives to animal
• Top your oats or cold cereal
research, and encourages higher
with fortified rice or almond
standards of ethics and effective-
milk.
ness in research. Visit PCRM.org.
AND EVERY OTHER NUTRIENT YOU NEED. 1 bunch of spinach (340g) contains 336mg of calcium or 33% of the daily RDA.
#NAKEDFOOD Naked Food Magazine
53
NAKED KITCHEN
WILD ROASTED POTATOES Yield: 4-6 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS • 6 Russet or Yukon gold organic potatoes with skin; scrubbed and patted dry • Sprinkle of turmeric • 3 garlic cloves, thinly sliced lengthwise • 1 organic onion, sliced • 2 cups filtered water, divided • 2 Tbsp. tamari • 3 Tbsp. capers • 1 Tbsp. dried rosemary • 1Tbsp. dried thyme • 1/2 tsp. of salt-free seasoning • Ground pepper to taste • 2 sprigs parsley for garnish METHOD 1. Preheat oven to 400°F with a rack in the lower-middle position. 2. Dice the potatoes and spread in a single layer on a baking tray lined with a silicone mat or parchment sheet. 3. Sprinkle the potatoes with a bit of turmeric, and bake for 45 minutes. Turn the baking tray around and bake for another 25 minutes, or until the potatoes are crispy on the edges and fork-tender. Transfer to a serving dish. 4. Add the onion and garlic to a pan. Add a cup of filtered water and sauté over medium heat for about 6 minutes. Add the other 1 cup of water to keep the vegetables from drying out. Add tamari and capers and sauté for 2 minutes. 5. Pour the sautéed vegetables over the baked potatoes. Sprinkle with rosemary, thyme, saltfree seasoning, and pepper. Garnish with fresh parsley and enjoy.
54
Naked Food Magazine
This savory potato dish, in which the tubers are roasted with herbs, onion, and punctuated with tiny bursts of tang from capers, makes a satisfying side dish any time of year, but especially in the heart of winter. Naked Food Magazine
55
NAKED TRUTH
56
Naked Food Magazine
WHO'S THE
"BIGGEST LOSER?" The True “ Reality” of America’s Obesity Epide mic BY David Katz, MD
The article cites the work of Kevin Hall, a researcher at National Institutes of Health
A feature article in The New York Times chronicles the unfortunate fate of participants in the reality show “The Biggest Loser” after the spotlights dim, the TV cameras stop filming, and some time goes by. They regain the weight. Some of it, most of it, all of it, or even all of it plus some.
(NIH) and leading expert in the dynamics of energy balance whose important work I have profiled before. I have tremendous respect for Kevin, and share his penchant for reality TV, although in my case, that’s mostly limited to singing and dancing. I have never enjoyed weight loss as entertainment. In my case, that’s a bit ironic, because I actually “starred” in a weight loss reality show. VH1 asked me to be one of the judges on Celebrity Fit Club, at a time when The Biggest Loser was just a twinkle in NBC’s eye. I agreed, thinking I might genuinely help the “celebrities” struggling with their weight and health, both on camera and off. I declined to go back after a successful first season, for two reasons. First, the back and forth to Los Angeles for weekends of filming, with red eye flights on Sunday night, and back to work on Monday morning, were pretty Naked Food Magazine
57
NAKED TRUTH was
es have known all along that
In that context, weight regain
clearly, and perhaps predict-
though challenging, weight loss
after loss with such fanfare
ably, more interest in titilla-
is rarely the rate-limiting prob-
must
tion and drama than sensible
lem. Sustaining the weight loss
failure. Dr. Hall’s work, and this
approaches to losing weight
is where most efforts fall down.
attention to it, say loud and
taxing.
Second,
there
and finding health. So, one
like
ignominious
clear: it’s not your fault! That’s a Dr. Hall’s work on energy bal-
vital message that participants
ance has shed light on this be-
and spectators alike need to
Other than that, I have never
fore, and the new work appar-
hear.
watched “weight loss TV,” be-
ently dials up the illumination.
cause I think it tends to sensa-
What it shows, in essence, is
tionalize and mislead. It turns
that the sequence of severe
the prevailing struggle with
obesity
weight into spectacle, and I
drastic weight loss activates
personally don’t care for that.
the body’s primitive defenses
It also implies to the viewers at
against starvation, which is,
home, (all too many of whom
in effect, what it is experienc-
are struggling with their own
ing. Metabolism slows, fuel
weight): you can do this, too!
efficiency is enhanced. In the
But the main reality about
context of Stone Age priva-
reality TV is that it’s a whole
tions, these are highly adaptive
lot of TV, and very little real-
responses, and we are likely
ity. What you can do in front of
here today only because our
millions—with
and
ancestors had them. In the
trainers, and cooks, and spon-
context of willfully addictive
sors, and so on—you can’t
junk food, and the bountiful
necessarily do on your own, at
ubiquity of it, it is a metabolic
home. I think the insinuated
disaster.
season was enough.
“try
this
at
coaches,
home!”
is
followed
by
fairly
an
invitation to failure, shame, and
The most welcome part of this
self-recrimination.
story, and such high-profile attention to the matter, is the
58
feel
I can do little to add to the Times’ excellent discussion of the physiologic implications of all this. Yes, we need to understand better the body’s native responses to such weight loss. Yes, we need to devise new ways to help ensure the weight stays off for more such people, more of the time. But I think the Times neglects the principal implication.
Severe
obesity
can almost always, and should almost always, be prevented in the first place. If ever an ounce of prevention was worth many pounds of cure, this is the time. Participants on “The Biggest Loser” have severe obesity. Severe obesity is the fastest growing segment of the
What The New York Times tells
relief it may provide the “vic-
us today, to no surprise to those
tims,” reflected in quotes in-
modern epidemic. A TV show
of us who have worked directly
corporated throughout the ar-
can make spectator sport of
with severely obese patients
ticle. Our society has a shameful
a problem our culture is fo-
over the years, is that failure
tendency to blame the victims
menting, but it cannot fix
overtakes the show participants,
of this obesity epidemic we
it. Why? Because in our culture,
too. Those of us in these trench-
have contrived, largely for profit.
food
Naked Food Magazine
literally
is
willfully
devised to be, for all intents and purposes, addictive. In a society
that
cutting
sugar,
feigns after
to
be
cutting
carbs, after cutting fat, the best available evidence suggests we never actually cut anything. We just kept adding more calories from new varieties of junk food exploiting the current nutrient fixation. We lament the prevalence of obesity and its often-dire com-
grandmother’s uterus, and one
"...Big Food profits from causing the problem; Big Pharma profits from treating the problem..."
of those eggs provided half the genes that produced you. Those genes, per se, were not directly altered by your grandmother’s behaviors, environment, or weight. But most of our chromosomal real estate is not our genes; it is the epigenome: large expanses of molecular “switches” that determine what genes do. These switches absolutely are influenced by
plications, especially in chil-
lifestyle,
environment,
and
dren, but blithely continue—as
combating the problem; and
weight. So the native position of
you have likely heard me say
Big
which
epigenetic switches, including
before—to
multicol-
profit from telling us about
those affecting insulin respons-
ored marshmallows as part of
the problem in the customary
es, metabolic rate, and weight,
a complete breakfast. We ped-
manner:
is set not just before birth, but
dle soda as a source of happi-
comfortable,
ness, rather than diabetes. We
when afflicted.
market
Media/Publishing,
afflicting
us
when
comforting
us
pretend that fruit roll-ups have
before the birth of our parents. The good news is that epige-
anything to do with fruit. We
There is one more crucial con-
netic switches can be altered
market ever bigger pizzas, with
sideration here, a product of
by our own behavior; we have
ever more cheese in ever more
our new and rapidly evolving
aggregating proof of that. But
places; and ever bigger burgers,
understanding of epigenetics.
the switch positions we are
with ever more bacon.
We are creating newborns al-
born with have early and obvi-
ready predisposed to be obese.
ous implications for our health
Let’s not mince words here:
Consider that the egg that made
and weight. The current gen-
marketing obesity is big busi-
you formed in your grand-
eration of obese, young adults
ness, and a wide array of busi-
mother’s womb! How so? Well,
are offspring of parents and
nesses are feeding on it. They
your mother, obviously, formed
perhaps even grandparents al-
include, but are not limited to,
in your grandmother’s womb.
ready caught up in an obesity
Big Food which profits from
When your mother was born,
epidemic going back enough
causing the problem; Big Phar-
her ovaries already contained all
decades to transcend genera-
ma, which profits from treating
the eggs they would ever house.
tions. It would not be a great
the problem; Big Tech, which
Those ovaries, and the eggs
stretch to say: they never had a
profits both from causing and
in them, thus formed in your
fair chance. Naked Food Magazine
59
NAKED TRUTH We will be dealing with the
the relentless predations of Big
consequences of this for a long
Food and Big Soda.
time to come, and should do so with considerable compas-
I am hopeful Dr. Hall’s work, and
sion, along with the insight and
attention to it by The New York
understanding
from
Times, will cultivate both sci-
work like that of Dr. Hall. But it
entific advances and empathy,
is past time to acknowledge
but this will all be a squandered
that all of our ex-post-facto
opportunity if we allow our-
responses to obesity are a bit
selves to believe the implica-
like efforts to put Humpty
tions are limited to physiology,
Dumpty together again, and
as we keep running on profit-
cannot begin to compare favor-
able junk.
derived
ably to prevention. Human physiology is the same We know that obesity can be
as it ever was. The metabolic
prevented, because most of
defenses against starvation are
history prevented it. We have
the same as they ever were. As
seen history in fast forward in
we work to understand them
places like China, where obe-
better, we should not overlook
sity was rare just a matter of
the modern culture, all around
years ago, and is skyrocketing
us, that is the same as nothing
with adoption of all the cultural
in our prior history; and that
practices we are so adept at
exploits our native vulnera-
exporting. Salutary cultures, like
bilities for profit as a matter of
those of the Blue Zones, defend
routine.
both health and healthy weight, but are losing ground, too, to
David FACPM,
L.
Katz
MD,
MPH,
FACP,
is
the
founding director of Yale University’s Prevention Research Center. He is a two-time diplomate of the American Board of Internal
Medicine,
a
board-
certified specialist in Preventive Medicine/Public Health, and a clinical instructor in medicine at the Yale School of Medicine.
60
Naked Food Magazine
REFERENCES FROM THE REAL FOUNTAIN OF YOUTH (Pg.10-15) 1) Coles LS. Demography of human supercentenarians. J Gerontol A Biol Sci Med Sci. 2004 Jun;59(6):B579-86. 2) Hayflick L. “Anti-aging" is an oxymoron. J Gerontol A Biol Sci Med Sci. 2004 Jun;59(6):B573-8. 3) History of Average Lifespan: http://www.cdc.gov/nchs/data/ hus/hus04trend.pdf#027 4) Fraser GE, Shavlik DJ. Ten years of life: Is it a matter of choice? Arch Intern Med. 2001 Jul 9;161(13):1645-52. 5) Meyer T, Kovács S, Ehsani A, Klein S, Holloszy J, Fontana L. Long-Term Caloric Restriction Ameliorates the Decline in Diastolic Function in Humans. J Am Coll Cardiol. 2006; 47: 398-02. 6) Rowe JW, Andres R, Tobin JD, Norris AH, Shock NW. The effect of age on creatinine clearance in men: a cross-sectional and longitudinal study. J Gerontol. 1976 Mar;31(2):155-63. 7) Life span Japanese: http://search.japantimes.co.jp/print/ news/nn07-2005/nn20050723b2.htm 8) PHILADELPHIA DOCTOR. Medical Inquires and Observations, by Dr. Benjamin Rush, 4th edition, was published in Philadelphia in 1815 and reissued in facsimile by Arno Press. 9) Younger hearts with calorie restriction: http://www.eurekalert.org/pub_releases/2006-01/wuso-cra011206.php 10) Luigi Cornaro : http://www.soilandhealth.org/02/0201hygli bcat/020105cornaro.html 11) Mair W, Piper MD, Partridge L. Calories do not explain extension of life span by dietary restriction in Drosophila. PLoS Biol. 2005 Jul;3(7):e223. Epub 2005 May 31. 12) Lissner L, Levitsky DA, Strupp BJ, Kalkwarf HJ, Roe DA. Dietary fat and the regulation of energy intake in human subjects. Am J Clin Nutr. 1987 Dec;46(6):886-92. 13) Yu BP, Kang CM, Han JS, Kim DS. Can antioxidant supplementation slow the aging process? Biofactors. 1998;7(1-2):93-101. 14) Lichtenstein AH, Russell RM. Essential nutrients: food or supplements? Where should the emphasis be? JAMA. 2005 Jul 20;294(3):351-8. 15) Bartke A, Chandrashekar V, Dominici F, Turyn D, Kinney B, Steger R, Kopchick JJ. Insulin-like growth factor 1 (IGF-1) and aging: controversies and new insights. Biogerontology. 2003;4(1):1-8. 16) Miller RA. Genetic approaches to the study of aging. J Am Geriatr Soc. 2005 Sep;53(9 Suppl):S284-6. 17) Holzenberger M. The GH/IGF-I axis and longevity. Eur J Endocrinol. 2004 Aug;151 Suppl 1:S23-7. 18) Life expectancy of dogs: http://www.pets.ca/pettips/tips46.htm 19) Samaras TT, Elrick H, Storms LH. Is height related to longevity? Life Sci. 2003 Mar 7;72(16):1781-802. 20) Hoppe C, Molgaard C, Juul A, Michaelsen KF. High intakes of skimmed milk, but not meat, increase serum IGF-I and IGFBP-3 in eight-year-old boys. Eur J Clin Nutr. 2004 Sep;58(9):1211-6. 21) Cadogan J. Milk intake and bone mineral acquisition in adolescent girls: randomised, controlled intervention trial. BMJ. 1997;315:1255-1260. 22) Heaney R. Dietary changes favorably affect bone remodeling in older adults. J Am Diet Assoc. 99:1228-33, 1999. 23) Arjmandi BH, Khalil DA, Smith BJ, Lucas EA, Juma S, Payton ME, Wild RA. Soy protein has a greater effect on bone in postmenopausal women not on hormone replacement therapy, as evidenced by reducing bone resorption and urinary calcium excretion. J Clin Endocrinol Metab. 2003 Mar;88(3):1048-54. 24) Allen NE, Appleby PN, Davey GK, Kaaks R, Rinaldi S, Key TJ. The associations of diet with serum insulin-like growth factor I and its main binding proteins in 292 women meat-eaters, vegetarians, and vegans. Cancer Epidemiol Biomarkers Prev. 2002 Nov;11(11):1441-8. 25) Allen NE, Appleby PN, Davey GK, Key TJ. Hormones and diet: low insulin-like growth factor-I but normal bioavailable androgens in vegan men. Br J Cancer. 2000 Jul;83(1):95-7. 26) Larsson SC, Wolk K, Brismar K, Wolk A. Association of diet with serum insulin-like growth factor I in middle-aged and elderly men. Am J Clin Nutr. 2005 May;81(5):1163-7. 27) Giovannucci E, Pollak M, Liu Y, Platz EA, Majeed N, Rimm EB, Willett WC. Nutritional predictors of insulin-like growth factor I and their relationships to cancer in men. Cancer Epidemiol Biomarkers Prev. 2003 Feb;12(2):84-9. 28) Holmes MD, Pollak MN, Willett WC, Hankinson SE. Dietary correlates of plasma insulin-like growth factor I and insulin-like growth factor binding protein 3 concentrations. Cancer Epidemiol Biomarkers Prev. 2002 Sep;11(9):852-61. 29) Nemet D, Cooper DM. Exercise, diet, and childhood obesity: the GH-IGF-I connection. J Pediatr Endocrinol Metab. 2002 May;15 Suppl 2:751-7. 30) Rattan SI. Aging intervention, prevention, and therapy through hormesis. J Gerontol A Biol Sci Med Sci. 2004 Jul;59(7):705-9.
NAKED KITCHEN
naked Indian Wild Rice Yield: 4 Servings. Recipe developed by the Naked Food Chefs Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS •
1 cup brown rice
•
1/2 cup wild rice
•
3 1/2 cups filtered water
•
2 sprigs of fresh parsley, chopped
•
1 sprig of dill, chopped
•
1 Tbsp. organic, non-GMO miso paste
•
Pinch of paprika (optional)
•
1 tsp. turmeric
•
1 cup cooked legumes such as chickpeas, black beans, or pinto beans
•
1/2 cup goji berries or raisins
•
Pinch of ground pepper to taste
METHOD In a non-stick pot, add both types of rice to 3 1/2 cups of filtered water and bring to a boil. Add the parsley, dill, miso, paprika, and turmeric and cook, covered, for 35 minutes or until the water has evaporated. If the rice is still hard, add ½ cup of filtered water and cook for another 10 minutes. Stir in the legumes and the goji berries or raisins and a pinch of pepper if desired. Serve and enjoy.
This tasty salad combines the nutritional power of two types of rice with goji berries, turmeric, and fiber-rich legumes. Naked Food Magazine
61
NAKED LIFESTYLE
J
ust over 50 million people
vides us with a wonderful
live in areas of the United
opportunity to plant seeds of
States known as “food
knowledge and help transform
deserts,” where the poverty
a food desert—where people
rate is 20 percent or higher
suffer and perish unnecessar-
and access to healthy food
ily—into a PlantPure Oasis,
is more than a 1/2 mile away
where healthy, whole, plant-
in urban areas or 10 miles in
based food is easy to access,
rural areas. This population
affordable, and people are
faces
refreshed and thrive.
tremendous
adversity
on a daily basis, suffering from the highest rates of chronic
The PlantPure Oasis Jumpstart
disease in the country in spite
Program, administered by the
of the fact that most of
nonprofit organization Plant-
these diseases are completely
Pure Communities (PPC), offers
preventable.
healthy meals and nutrition education in low-income com-
In addition to the factors of
munities, food deserts, and
low-income and low access, a
other
lack of awareness plays a major
borhoods
to
role in these dire health statis-
otherwise
would
tics. Herein lies the tremen-
access
dous opportunity. W. Clement
afford it. The Program offers
Stone, the successful business-
participants the opportunity
man and philanthropist, said,
to learn about the benefits of
“Every adversity has the seed
a plant-based diet, while en-
of an equivalent or greater
abling them to experience
benefit.” The lack of awareness
firsthand the powerful health
in these neighborhoods pro-
impacts.
underserved
and/or
people
neighwho
not
have
could
not
From Food Desert To
PLANTPURE OASIS! BY ALEX BROWN 62
Naked Food Magazine
Naked Food Magazine
63
NAKED LIFESTYLE
"...[participants] who were on prescription drugs were able to reduce or discontinue those medications after just 10 days..."
The Jumpstarts taking place in neighborhoods with our 2016
Oasis
Pilot
partners
are modeled on the Jumpstarts conducted in Mebane, North Carolina, that were documented in the film PlantPure Nation. The Jumpstart program has
• Instruction in mindfulnessbased stress reduction • Access to whole food, plantbased (WFPB) school meals • WFPB nutrition classes, cooking demos, and grocery shopping tours • WFPB lifestyle support groups • Workshops on financial literacy
been fully validated: the majority of participants in the Me-
An underlying tenet of the
• Training in effective communi-
bane Jumpstart who were on
Oasis Program is to use the
cations and human relations
prescription drugs were able
10-day Jumpstart as the catalyst
• Physical fitness/movement
to reduce or discontinue those
to attract and deliver a large,
medications after just 10 days,
cooperative set of activities
In conjunction with the 10-day
and many people with diabetes,
all working synergistically to
Jumpstart, these supplemental
high lipids, arthritis, and other
achieve lasting change in the
programmatic
chronic conditions found relief
health and well-being of the
place over a 13-week period
by the end of the program.
participants and community.
where participants learn how
While it is anticipated that
to implement them incremen-
Through the Oasis Program,
participants will be inspired to
tally, on a weekly basis. Given
PPC is working with faith-based
make changes when they see
the fact there are 52 weeks in
groups, food banks, businesses,
the biometric data that proves
a year, participants will be
government
health
the powerful benefits of eat-
able to use this framework to
systems, and local nonprofits
ing plant-based in just 10 days,
repeat the process three more
to carry out neighborhood-
other elements are also being
times over a 12-month peri-
wide
are
built into the Oasis Program
od, individually or as part of a
affordable and can be cross-
that will improve the likelihood
group, and develop long-term
subsidized. PPC is also work-
of success in the short-term
self-sustainability.
ing to establish a system that
and lasting change over the
allows people to use SNAP
long-term.
entities,
Jumpstarts
that
This
is
activities
implemented
take
and
accomplished primarily through
benefits (aka food stamps) to
64
• Access to farmers’ markets
pay for the food. Also under-
We have identified the follow-
our Oasis Pilot partners and
way are efforts to establish
ing supplemental programmatic
their relationships with other
programmatic
for
activities and services as being
entities in their communities.
financial support that will flow
potentially important to the
Here's an example outline of
from
participants and their communi-
the 13-week program, begin-
provide long-term support for
ties:
ning with the 10-day Jumpstart:
the Oasis neighborhoods.
• Training in gardening
• Announcement of Oasis Pilot
external
sources resources
Naked Food Magazine
to
(press release, community cen-
ticipants may, for example, take
ter postings, church announce-
part in a culturally appropri-
ments, etc.)
ate dance class one day a
• Participant enrollment
week. They will be encouraged
• Biometric testing of partici-
to develop their own individual
pants (Ideally, at least 3 days be-
fitness goals and practices as
fore they begin the Jumpstart)
well. Finally, weeks 9-13 provide
• Film screening of PlantPure
participants
Nation
in
• 10-day Jumpstart (food distrib-
reduction one day a week for
uted to participants)
four weeks. This will include
• Biometric testing of partici-
meditation, yoga, and other
pants (on last day of Jumpstart)
activities. During the last week,
• Celebration and testimonials
another celebration will take
with
instruction
mindfulness-based
stress
THIS IS AN AD FOR VEGGIES.
place and participants will be Where possible, participants will
encouraged to start or join a
be given access to fresh produce
group within a PlantPure Pod.
through a Community Supported Agriculture (CSA) program
All of these activities require
run by a local farm. Where none
coordination with local lead-
exist, local community organiza-
ers, educators, community or-
tions will be exposed to infor-
ganizations,
mation that will allow them to
This is why the local nonprofit
create community gardens and
Oasis Pilot partner plays such
farmers’ markets.
a major role. PPC is working
and
businesses.
to implement these activities During weeks 1-5, which in-
with an eye toward scalability
clude the above Jumpstart, par-
in order to build stronger,
ticipants receive whole food,
healthier, and more sustainable
plant-based nutrition educa-
communities in neighborhoods
tion, a grocery shopping edu-
across America.
cational tour, cooking demos, and a workshop on effective
Alex Brown serves as the Director
communication. The education
of Neighborhood Programs and
and cooking demos take place
Information Technology for
once a week for 5 weeks.
non-profit
Weeks 6-8 involve the physi-
munities. Find out more about
cal fitness and financial literacy
PPC and the Oasis Program at
portions of the program. Par-
PlantPureCommunities.org.
PlantPure
the Com-
#PLANTSRULE Naked Food Magazine
65
NAKED KITCHEN
ENLIGHTENED Farmer’s Power Bowl Yield: 2 Bowls. Recipe developed by the Naked Food Chefs.
INGREDIENTS •
1 cup fresh pineapple, peeled
•
1 cup non-dairy milk
•
1 banana, peeled
•
1 cup organic oats
•
1 handful organic grapes, halved
•
1/4 cup pomegranate seeds
•
1/2 cup walnuts
This is truly a bowl of power! It’s loaded with vitamin C for immune support, and packed with fiber and protein to keep you satisfied and energized all day. 66
Naked Food Magazine
•
2 Tbsp. chia seeds
•
Sprinkle of dried coconut flakes
METHOD In a high-power blender combine the pineapple, nondairy milk, and banana for about 20 seconds. Transfer into two individual serving bowls. Add the rest of the ingredients, dividing them evenly between the bowls. Enjoy immediately.
The most ANTICIPATED cookbook of the year is finally here!
AVAILABLE NOW WORLDWIDE WHEREVER BOOKS ARE SOLD.