THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO PREVENTING AND REVERSING DISEASE
PLANT-BASED:
GREAT FOR KIDS!
THE BEST DIET BEYOND THE BEAUTY PAGEANT GOT MILK? GOT DISEASE!
HEALING with FANTASTIC
RECIPES WINTER 2015 $6.95US $7.95CAN
DISPLAY UNTIL APRIL 1, 2015
Melissa Etheridge
FOOD SAVED MY LIFE! Beating High Blood Pressure Pregnancy & Tuna: What Everyone Should Know Breaking Free Of The Dietary Pleasure Trap
MORE THAN A COOKBOOK, IT’S A WAY OF LIVING.
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I EAT NAKED. PLANT-BASED | WHOLE | ORGANIC | REAL FOOD NAKEDFOODMAGAZINE.COM
CONTENTS WINTER 2015
6
NAKED COLUMN
MOSTLY PLANTS By Dean Ornish, MD
FEATURES 14
NAKED KIDS Plant-based: Great For Kids By Kathy Freston
20
NAKED WISDOM Got Milk? Got Disease. By John McDougall, MD
26
NAKED DIET Breaking Free Of The Dietary Pleasure Trap By Doug Lisle, MD
34
NAKED HEALING How Your Body Heals Itself By Alan Goldhamer, DC
40
NAKED LIFESTYLE Beating High Blood Preasure By PCRM
46
NAKED WISDOM Pregnancy & Tuna: What Everyone Should Know By Michael Greger, MD
52
NAKED INTERVIEW With Melissa Etheridge
60
NAKED TRUTH The Best Diet Beyond The Beauty Pageant By David Katz, MD
FROM THE EDITOR
CHANGING THE WORLD With the New Year, many new goals and expectations arise. I am certainly not the exception. For 2015, many new projects have been added to the list, and all share the same intention: To increase our sustainability as human beings, and as a species in every way. Choosing the fruit from the earth to nourish oneself has a tremendous effect on one’s body and on the planet. So why don’t more of us do it? I want to believe it is a lack of information regarding the subject along with a lot of misinformation scattered everywhere. As the editorin-chief of Naked Food Magazine, I have made a vow to step up to the plate and give people the possibilities to acquire this knowledge. I, like many of you reading this magazine, am fed up with the wrong information, the wrong guidance, and evidently, the wrong results. I want us to establish a community of like-minded individuals who with spirit, actions and choices is willing to make a difference; and one that counts. This year I welcome the upcoming NakedFood TV, our new partner Sustainable Media, and every one of you, who wants to hold my hand and promote life. I believe that together we can change the world. To a wonderful 2015!
NEW AMERICAN KIND & ENLIGHTENED DIET
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Naked Food Magazine is published quarterly by Naked Republic, Inc. ISSN 2373-4035. The known office of publication is 9041 Sunrise Lakes Blvd, Fort Lauderdale, FL 33322. POSTMASTER: Send all address changes to Naked Food Magazine PO Box 550551, Fort Lauderdale, FL 33355. SUBSCRIPTIONS: Basic Rate: $24.95 per year (4 issues); Canada: $34.95 per year; all other international orders: $44.95 per year (U.S. funds only). Naked Food Magazine is the whole food, plant-based nutrition approach to reversing and preventing disease.
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The editorial content of Naked Food Magazine is prepared in accordance with the standards of journalistic accuracy. Readers are cautioned, however, not to use information from the magazine as a substitute for regular professional health care.
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32 NAKED KITCHEN All Recipes By The Naked Food Chefs
12 19
Famous Lentil Burgers
24
Mediterranean 'Cheese' Bites
32 39
Fresh Market Life Wraps
44 50 58 64
Nutty Cauliflower Thai
Gourmet Zucchini Bisque
Digestive Aid & Fiber Booster
47
Carrot Rice Rolls With Pine Nut Dip Quinoa Primavera Glorious Stuffed Portobello
Out of almost 700 new magazines launched between October 2013 and September 2014, Naked Food Magazine has been chosen as one of the 30 hottest new magazine launches of 2014. The 30 hottest magazine launches were announced at a breakfast event hosted by Media Industry Newsletter (minonline.com) on December 5, 2014 in New York City. Congratulations to Naked Food and power to the plants!
OUR COVER Plant-based Kids Winter 2015
Naked Food Magazine
7
NAKED COLUMN Eat food. Mostly plants. Not too much. —Michael Pollan,1
The Omnivore’s Dilemma There is a growing convergence of scientific evidence that an optimal diet is plant based, consisting predominantly of fruits, vegetables, whole grains, legumes, and soy products. A healthful diet avoids refined carbohydrates, saturated fat, and trans fats and is high in
complex
carbohydrates
with
adequate omega-3 fatty acids.2 Refined, or simple, carbohydrates include foods commonly found in the omnivore diet – white bread and pasta, sugary drinks, and anything made using all-purpose flour or processed sugar. Refined carbs are digested quickly in our system and result in higher blood sugar levels. Saturated fats such as butter and eggs and trans fats found in many packaged goods with “partially hydrogenated“ ingredients. Complex carbs include foods such as legumes, whole grains and vegetables, and omega-3 fatty acids are best found in flaxseeds, walnuts and soybeans. 8
Naked Food Magazine
MOSTLY PLANTS BY DEAN ORNISH, MD Naked Food Magazine
9
NAKED COLUMN Several studies have indicated
adhere to it whereas changing
that a plant-based diet combined
diet and lifestyle is difficult, if
with nuts, soy, and fiber reduces
not impossible, is not supported
low-density
(LDL)
by most studies. In fact, research
cholesterol (bad cholesterol) by
shows that up to 60% of patients
lipoprotein
an average of 25% to 30%. This is comparable to what can be achieved with statin drugs but without the costs and potential side effects. Last year, almost $20 billion was spent on statin drugs in the United States. At a time when health care reform is at center stage, the potential cost savings of reducing the need for statin drugs by changing diet and lifestyle is of great interest.
“...it is not one diet for heart disease, another for diabetes, and another for hypercholesterolemia. A reason that these conditions are often associated is that they often share common diet and lifestyle origins.”
prescribed lipid-lowering drugs stop taking them only six months after initiating treatment.6 Why? Because patients are asked to take a pill that does not make them feel better in the hope of preventing something frightening, such as a myocardial infarction or stroke. Most people do not want to think about it so they usually do not. However, when people make
When
most
diagnosed
patients
with
are
hypercho-
lesterolemia, they are usually advised by their physician to follow the dietary guidelines of the American Heart Association or the National Cholesterol Education
Program.
However,
these moderate changes in diet usually result in only modest reductions in LDL cholesterol levels,4 at which point lipidlowering
drugs
are
usually
prescribed. Most patients are not given the option of making more intensive changes in diet and lifestyle such as a plantbased diet, because of their
10
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practitioner's belief that they will
comprehensive lifestyle chang-
not follow them. 5
es, including a plant-based diet (or a modified plant-based diet),
This belief often becomes self-
they often feel so much better,
fulfilling. “Mr. Jones, your LDL
so quickly, that it reframes the
cholesterol level is elevated.
reason for making these changes
I know you wouldn’t follow
from fear of dying, which usually
a plant-based diet or even a
is not sustainable, to joy of living,
modified plant-based diet, and
which often is.
why would you want to when I can give you a statin drug and
Evidence
that will do it?” So the patient
plant-based
takes the drug, does not change
cial for preventing and treat-
his diet, and the doctor says,
ing
“See, I knew he couldn’t change
diseases. In addition to the ef-
his diet.”
fects of a plant-based diet on
a
suggests diet
variety
that is
of
a
benefichronic
hypercholesterolemia, these inThe idea that taking a pill is
clude coronary artery disease,
easy and that most patients will
diabetes, hypertension, obesity,
prostate cancer, breast cancer,
increases
in
total
mortality,
and other conditions. In other
cardiovascular
and
cals, bioflavonoids, carotenoids,
words, it is not one diet for heart
cancer mortality. Measures of
retinols, isoflavones, genistein,
disease, another for diabetes,
cardiovascular disease such as
lycopene,
and another for hypercholester-
flow-mediated
foraphanes, and so on.
olemia. The reason that these
as well as LDL cholesterol and
conditions are often associated
inflammation, worsened on a
They are also low in disease-
is that they often share common
typical Atkins diet but improved
promoting constituents such as
diet and lifestyle origins.
significantly on a low-fat, whole-
saturated fats, trans fatty acids,
foods, plant-based diet.8
dietary cholesterol, and sugar.
mortality, 7
vasodilation,
The National Institutes of Health
nutrients, such as phytochemi-
polyphenols,
sul-
9
For example, blueberries con-
and AARP study of 500,000
What we include in our diet is
tain phytochemicals called an-
subjects
the
as important as what we ex-
thocyanins that may improve
consumption of red meat was
clude. Plant-based foods con-
memory. Tomatoes are rich in ly-
significantly
tain 100,000 disease-preventing
copene, an antioxidant that may
reported
that
associated
with
Naked Food Magazine
11
NAKED COLUMN help reduce the risk for coronary
were found to lower the risk.11
and lifestyle intervention. 17
artery disease, breast cancer,
In our studies, my colleagues
We are gaining a greater under-
lung cancer, and prostate cancer.
and I at the nonprofit Preventive
standing of some of the genetic
Ginger contains a compound
Medicine Research Institute, in
mechanisms by which these
called gingerol that may lower
collaboration with other institu-
diet and lifestyle changes are
blood pressure and increase
tions, found that a plant-based
beneficial.
circulation. Pomegranates are
diet, along with moderate exer-
found that this intervention
rich in phytochemicals that may
cise such as walking 30 minutes
caused beneficial changes in
help prevent prostate cancer
each day, stress management
gene expression in 500 genes in
by reducing deoxyribonucleic
techniques such as meditation
only three months, upregulat-
acid damage and may increase
and yoga, and increased social
ing disease-preventing genes
myocardial perfusion in those
support, was able to stop or
and downregulating oncogenes
with ischemic heart disease.10
reverse the progression of even
that promote breast cancer and
severe coronary artery disease
prostate cancer and also down-
Kale contains luting, an antioxi-
as measured by exercise thal-
regulating genes that promote
dant that protects against mac-
lium scintigraphy,12 radionuclide
inflammation
ular degeneration. Studies are
ventriculography,13 cardiac posi-
stress, which often contribute
showing that although isolated
tron emission tomography,14 and
to the cause and progression of
vitamins may not be beneficial,
quantitative coronary arteriogra-
coronary artery disease.18
plant-based foods that contain
phy.15
these vitamins often are pro-
For example, we
and
oxidative
We also found that these lifestyle
tective. For example, carotene
There was even more improve-
changes increased telomerase,
supplements were found to in-
ment after five years than after
the enzyme that lengthens te-
crease the risk for lung cancer in
one year, and there was a direct
lomeres, the ends of our chromo-
smokers, whereas foods such as
correlation between the degree
somes that affect longevity.19
carrots that are rich in carotene
of change in diet and lifestyle, and the degree of improvement
Even drugs have not been shown
in percentage diameter stenosis.
to do this. Also, what’s good for
Also, we found 2.5 times fewer
you is also good for our planet.
cardiac events. 16
Animal agribusiness generates more greenhouse gases than
12
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We conducted a randomized
all transportation combined.20
controlled trial indicating that
The livestock sector generates
the progression of early-stage
more greenhouse gas emissions
prostate cancer was slowed,
as measured in carbon dioxide
stopped, or reversed, in patients
equivalent than transportation
who followed a plant-based diet
(18% vs. 13.5%). It also accounts
for 9% of the carbon dioxide
others. Knowing that the food
derived
human-related
choices we make each day not
activities. It generates 65% of
only help ourselves and our
the human-related nitrous oxide,
family but also our planet often
which has 296 times the global
brings a sense of meaning; for
warming potential of carbon
many people, this is a powerful
dioxide. It is also responsible for
motivator.
from
37% of all the human-induced methane, which is 23 times more
Many people tend to think of
warming than carbon dioxide.
breakthroughs in medicine as
Nitrous
methane
new drugs, lasers, or high-tech
mostly come from manure, and
surgical procedures. They of-
56 billion “food animals” pro-
ten have a hard time believing
duce a lot of manure each day.
that the simple choices that we
Also, livestock now use 30% of
make in our lifestyles—what we
the earth’s entire land surface,
eat, how we respond to stress,
mostly for permanent pasture
whether or not we smoke ciga-
but also including 33% of glob-
rettes, how much exercise we
al arable land to produce feed
get, and the quality of our rela-
for them. As forests are cleared
tionships and social support—
to create new pastures, it is a
can be as powerful as drugs
major driver of deforestation:
and surgery, but they often are.
some 70% of forests in the
Sometimes, even more power-
Amazon have been turned over
ful.
oxide
and
to grazing. Finally, eating lower on the food chain is a more efficient way to produce protein. It takes significantly more resources to produce
meat-based
protein
than plant-based protein. As the earth’s population continues to increase and resources decrease, choosing to eat more plant-based
foods
frees
up
more resources to help feed
Dean Ornish, MD is the president and founder of the non-profit Preventive Medicine Research Institute, as well as Clinical Professor of Medicine at the University of California, San Francisco. Dr. Ornish is the author of six national bestsellers. He is a revolutionary thought leader in healthcare and medicine, proving through 35 years of research studies that comprehensive lifestyle changes can improve chronic conditions and transform lives.
1. Pollan M. The Omnivore’s Dilemma: A Natural History of Four Meals. New York, New York: Penguin, 1996. 2. Ornish D. The Spectrum. New York: Ballantine, 2008:386. 3. Kottler BM, Ferdowsian HR, Barnard ND. Effects of plantbased diets on plasma lipids. Am J Cardiol 2009;104:947– 956. 4. Hunninghake DB, Stein EA, Dujovne CA, Harris WS, Feldman EB, Miller VT, Tobert JA, Laskarzewski PM, Quiter E, Held J, Taylor AM, Hopper S, Leonard SB, Brewer BK. The efficacy of intensive dietary therapy alone or combined with lovastatin in outpatients with hyper-cholesterolemia. N Engl J Med 1993;328:1213–1219. 5. Ornish D. Statins and the soul of medicine. Am J Cardiol 2002;89: 1286 –1290. 6. Liberopoulos EN, Florentin M, Mikhailidis DP, Elisaf MS. Compliance with lipid-lowering therapy and its impact on cardiovascular morbidity and mortality. Expert Opin Drug Saf 2008;7:717–725. 7. Sinha R, Cross AJ, Graubard BI, Leitzmann MF, Schatzkin A. Meat intake and mortality: a prospective study of over half a million people. Arch Intern Med 2009;169:562–571. 8. Miller M, Beach V, Sorkin JD, Mangano C, Dobmeier C, Novacic D, Rhyne J, Vogel RA. Comparative effects of three popular diets on lipids, endothelial function, and C-reactive protein during weight maintenance. J Am Diet Assoc 2009;109:713–717. 9. Dewell A, Weidner G, Sumner MD, Chi CS, Ornish D. A very low-fat vegan diet increases intake of protective dietary factors and decreases intake of pathogenic dietary factors. J Am Diet Assoc 2008;108:347– 356. 10. Sumner MD, Elliott-Eller M, Weidner G, Daubenmier JJ, Chew MH, Marlin R, Raisin CJ, Ornish D. Effects of pomegranate juice consumption on myocardial perfusion in patients with coronary heart disease. Am J Cardiol 2005;96:810 – 814. 11. Omenn GS, Goodman GE, Thornquist MD, Balmes J, Cullen MR, Glass A, Keogh JP, Meyskens FL, Valanis B, Williams JH, Barnhart S, Hammar S. Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease. N Engl J Med 1996;334:1150 –1155. 12. Ornish DM, Gotto AM, Miller RR, Rochelle D, McAllister GK. Effects of a vegetarian diet and selected yoga techniques in the treatment of coronary heart disease. Clin Res 1979;27:720A. 13. Ornish DM, Scherwitz LW, Doody RS, Kesten D, McLanahan SM, Brown SE, DePuey E, Sonnemaker R, Haynes C, Lester J, McAllister GK, Hall RJ, Burdine JA, Gotto AM Jr. Effects of stress management training and dietary changes in treating ischemic heart disease. JAMA 1983;249:54 –59. 14. Gould KL, Ornish D, Scherwitz L, Brown S, Edens RP, Hess MJ, Mullani N, Bolomey L, Dobbs F, Armstrong WT, Merritt T, Ports T, Sparler S, Billings J. Changes in myocardial perfusion abnormalities by positron emission tomography after long-term, intense. 15. Ornish DM, Brown SE, Scherwitz LW, Billings JH, Armstrong WT, Ports TA, McLanahan SM, Kirkeeide RL, Brand RJ, Gould KL. Can lifestyle changes reverse coronary heart disease? The Lifestyle Heart Trial. Lancet 1990;336:129 –133. 16. Ornish D, Scherwitz LW, Billings JH, Brown SE, Gould KL, Merritt TA, Sparler S, Armstrong WT, Ports TA, Kirkeeide RL, Hogeboom C, Brand RJ. Intensive lifestyle changes for reversal of coronary heart disease. JAMA 1998;280:2001– 2007. 17. Ornish D, Weidner G, Fair WR, Marlin R, Pettengill EB, Raisin CJ, Dunn-Emke S, Crutchfield L, Jacobs FN, Barnard RJ, Aronson WJ, McCormac P, McKnight DJ, Fein JD, Dnistrian AM, Weinstein J, Ngo TH, Mendell NR, Carroll PR. Intensive lifestyle changes may affect the progression of prostate cancer. J Urol 2005;174:1065–1070. 18. Ornish D, Magbanua MJ, Weidner G, Weinberg V, Kemp C, Green C, Mattie MD, Marlin R, Simko J, Shinohara K, Haqq CM, Carroll PR. Changes in prostate gene expression in men undergoing an intensive nutrition and lifestyle intervention. Proc Natl Acad Sc iUSA 2008; 105:8369 – 8374. 19. Ornish D, Lin J, Daubenmier J, Weidner G, Epel E, Kemp C, Mag- banua MJ, Marlin R, Yglecias L, Carroll PR, Blackburn EH. Increased telomerase activity and comprehensive lifestyle changes: a pilot study. Lancet Oncol 2008;9:1048 –1057. 20. Food and Agriculture Organization of the United Nations. Livestock’s Long Shadow: Environmental Issues and Options. Available at: http:// www.fao.org/docrep/010/ a0701e/a0701e00.HTM. Accessed June 9, 2009.
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13
NAKED KITCHEN
INGREDIENTS •
¾ cup brown lentils, rinsed, strained, and picked through
•
2 ½ cups low-sodium vegetable broth or water
•
1 large red onion, half finely chopped and half thinly sliced
•
Juice of ½ lemon
•
2 Tbsp. light miso
•
8 ounces organic spinach
•
2 large organic cloves garlic, minced
•
Freshly ground black pepper
•
½ tsp. ground cumin
•
1 cup whole-wheat breadcrumbs
•
½ cup walnuts, finely chopped
•
6 whole or sprouted grain vegan hamburger buns
•
Cilantro, avocado, roasted red bell peppers, and spicy mustard (optional)
METHOD Bring the lentils and 1 ¾ cup of the broth to a boil in a medium saucepan over high heat. Reduce heat to medium-low, partially cover and simmer until the lentils are fully softened and the liquid is absorbed, about 30 minutes. Transfer to a medium bowl with 1 Tbsp. broth and mash well. Set aside. In a large nonstick skillet add chopped onion, lemon juice, and miso, and ½ cup broth over medium heat. Cook, stirring, until softened, about 6 minutes. Add the spinach, garlic, 1 tsp. black pepper and cumin, and stir until the spinach is wilted, about 3 minutes. Add the spinach mixture, breadcrumbs, and walnuts to the lentils and mix thoroughly. Form the mixture into six 4-inch patties. Cook in a non-stick pan over the stove or bake at 375 degrees for 20 minutes or until crusty. Preferably, use a silicone dish to avoid sticking to the pan. Place burgers on buns and add the sliced onions and other toppings, as desired, and serve.
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FAMOUS LENTIL BURGERS
Yield: 6 Servings. Recipe developed by the Naked Food Chefs.
Naked Food Magazine
15
NAKED LIFE
PLANT-BASED: GREAT FOR KIDS BY KATHY FRESTON
Bill Clinton and Mike Tyson have joined the ranks of Ellen DeGeneres and Portia De Rossi in adopting a vegan diet, clearly signaling the popularity of the diet among adults. What I've been hearing as I travel around the country, though, is that more and more kids are adopting a vegan way of eating; and some parents, who are unfamiliar with it, are curious about this new trend, especially since it's so different from what they grew up with. So how should you react when your child announces one day, "Mom/Dad, that's it -- no more meat, dairy, or eggs for me!"
16
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Naked Food Magazine
17
NAKED LIFE First of all, be really happy. Children today are
and football star Ricky Williams are but a few
in the worst physical shape of any generation
who nod to their diet as a big contribution to
in history. One in three is overweight. One in
their success.
five has an abnormal cholesterol level while still in high school. One in three children born in
So as more and more of our kids adopt a vegan
2000 will develop diabetes at some point in his
or vegetarian diet, we would be wise to join
or her life, according to the Centers for Disease
them. The American Dietetic Association explains,
Control and Prevention. A child who has decided
"Vegetarian diets are often associated with a
to go vegetarian - or, better still, plant-based -
number of health advantages, including low-
gains a measure of protection against all of these
er blood cholesterol levels, lower risk of heart
problems. And isn't it a great thing that your
disease, lower blood pressure levels, and lower
child cares and is concerned about where his
risk of hypertension and type 2 diabetes.
or her food comes from? Good job! Developing
Vegetarians tend to have lower body mass index
and acting on empathy is surely a good thing for
(BMI) and lower overall cancer rates."
everyone. Plant-based food is very easy to work into your which
routine. You just find the meals that work
reviewed all of the science on vegan and
for the family and can go into your weekly
vegetarian diets, says that they are better for
rotation. Some very simple options include:
our children than diets that contain meat,
bean
dairy, and eggs. In the ADA's position paper
lentil soup, whole grain breads, vegetable
on plant-based diets, they write, "Vegetarian
soups and salads, oatmeal, rice, quinoa (a
diets in childhood and adolescence can aid in
complete protein grain), and non-dairy milks
the establishment of lifelong healthful eating
like rice, almond, oat, or soy. You might also
patterns
important
want to check out some meat substitutes
nutritional advantages." As just one example,
like veggie burgers and dogs, etc. Every
researchers studied a group of 1,765 children
mainstream grocery store now stocks meat-
and adolescents in Southern California, and
replacement products, which are fair transition
vegetarians were, on average, about an inch
foods for the new vegan. Best of all, they are well
taller than their meat-eating friends.
liked by most kids.
That makes sense. Look at the many athletes
Are you one of those parents, close to 100 percent
who are now going vegan because it improves
in my experience, who worries about your child's
their endurance and performance: Mac Dan-
eating habits? According to Dr. Neal Barnard,
zig, the Ultimate Fighting Championship winner,
faculty member of George Washington Uni-
ultra-marathoner Rich Roll, tri-athlete Brendan
versity School of Medicine and President of the
Brazier, "Olympian of the Century" Carl Lewis,
Physician's
The
18
American
and
Dietetic
can
Naked Food Magazine
offer
Association,
some
burritos,
baked
Committee
beans
for
and
veggies,
Responsible
Medi-
cine, "Vegan children have better nutrition than
Let's consider a few key nutrients that are critical
other kids. This is due in part because they are
for growing children. Here's what Dr. Barnard says:
skipping the cholesterol and animal fat, and in part because as they search for new foods to
Protein: There is ample protein in grains,
eat to replace the meat, they often discover and
vegetables, beans, and bean products (includ-
start eating healthy foods. While all kids are
ing tofu and soymilk). If your child consumes a
supposed to eat their veggies, according to
normal variety of these foods over the course
the ADA, vegan and vegetarian kids actually do!"
of a day, the child will receive all the protein he/she needs.
Here are two simple rules that ensure good nutrition:
Calcium: Green leafy vegetables and legumes,
1. Each day, have foods from the four healthful
or greens and beans for short, are rich in calcium.
food groups: whole grains, legumes (beans, peas,
This is particularly true for broccoli, collards,
and lentils), vegetables, and fruits.
kale, bok choy, and brussels sprouts. Less
2. Include a reliable source of vitamin B12, such as
valuable for calcium is spinach, because the
any common multiple vitamin or fortified foods.
calcium in spinach is poorly absorbed. You'll also find plenty of calcium in fortified foods, such as fortified orange juice and most soy milks. Don't fight over vegetables your child doesn't like. Just serve the ones that do go over well. Tastes broaden as the years go by. Iron: Greens and beans come to our rescue again. They are rich in iron. And vitamin-C-rich foods, such as citrus fruits, tend to enhance the absorption of iron consumed in the same meal. If you are concerned, a daily vitamin-mineral supplement will have you covered easily. Vitamin B12: Essential for healthy blood and healthy nerves. It is not found in unfortified plant foods, although it is present in dairy products and eggs, which you may or may not be serving. Vitamin B12 is easy to find in many fortified breakfast cereals, fortified soymilk, and in all common multiple vitamins. I recommend that everyone, vegetarian or not, take a convenient Naked Food Magazine
19
NAKED LIFE source of vitamin B12 every day. Studies show that
Mondays and then progress to eating less and
meat-eaters often run low due to poor absorption.
less meat, all the while getting more comfortable with adjusted menus. If your child wants to stick
Dr. Barnard goes on to say, "If you are in-
to a vegan diet while everyone else is catching
terested
meat
up, you could serve him or her black bean
substitutes, they may have health benefits. Girls
burritos while the family has the regular with
who consume soymilk, tofu, or similar products
meat. You can use veggie meatballs (found in
on a daily basis during adolescence have
your grocer's freezer section) in pasta instead
significantly
in
of beef. And while everyone else is eating
adulthood, compared to people who avoid soy.
chicken with mashed potatoes, your child can
That said, soy products are not essential. There
enjoy Gardein chik'n (a plant-based high protein
is plenty of good nutrition in the other beans, as
meat substitute that looks and tastes very much
well as in the broad range of vegetables, fruits, and
like chicken) and mashed potatoes made with
grains."
non-dairy milk.
So how do you do it? Some of my friends "lean
A stir fry with tofu, rice, and veggies is super fast
into it" as a family by starting off with Meatless
and tasty for everyone, as is a hearty chili with
in
less
trying
risk
soy-based
of
breast
cancer
beans and veggie protein crumbles (again, found in your grocer's freezer). It's really quite easy to "veganize" your favorite family traditions. Easy snacks are whole wheat bagels with almond butter, whole grain pretzels, or apples and bananas. A great way to sneak in a veggie for your child is to make a smoothie with blueberries or bananas; then throw in a handful of raw broccoli or kale. You can't taste the broccoli (I promise!) and because of the blueberries, your kids won't see green! Happy Eating! Kathy Freston is a bestselling author with a focus on healthy eating and conscious living. She is the New York Times bestselling author of The Lean, Veganist, and Quantum Wellness. A media favorite, Kathy has appeared frequently on national television, including Ellen, The Dr.Oz Show, Charlie Rose, Good Morning America, The Talk, The Martha Stewart Show, Extra and Oprah.
20
Naked Food Magazine
NAKED KITCHEN
GOURMET ZUCCHINI BISQUE
Yield: 4 Servings. Recipe by the Naked Food Chefs.
INGREDIENTS •
1 medium onion, diced
•
1 ½ cup non-dairy milk
•
2 ½ cups chopped zucchini
•
¼ piece of an organic yellow pepper
•
2 cups vegetable broth
•
1 sprig fresh organic cilantro
•
½ tsp. organic, non-gmo, light miso
•
½ tsp. ground pepper
METHOD In a food processor or blender, add 1 cup of water, zucchini and yellow pepper. Blend until smooth. In a large saucepan, saute onion in a bit of vegetable broth. Add contents of blender to pot. Add the rest of the vegetable broth, miso, and ground pepper. Simmer, covered, for about 10 minutes and add non-dairy milk.
Naked Food Magazine
21
NAKED WISDOM
GOT MILK? GOT DISEASE. BY JOHN MCDOUGALL, MD
The British Medical Journal reported on October 29, 2014, an observational study, “Milk Intake And Risk Of Mortality and Fractures In Women And Men: Cohort Studies.”
An accompanying editorial in the British Medical Journal, as well as the worldwide lay press, have tried to put these findings in perspective for the consumer. In reality, this balanced reporting has kept the consumer from making sensible decisions that would undermine the dairy industry. Cow’s milk is not only unnecessary for strong bones
The study found higher death rates for men and women who drank 3 or more glasses of milk daily, compared to less than a glass a day. There were also more hip fractures and fractures in general in the higher milk-consuming women. The researchers from Sweden focused on the milk sugar, D-galactose, as the trouble causer. They believe that oxidative stress and inflammation all over the body is caused by D-galactose. 22
Naked Food Magazine
and healthy bodies, but this category of food is a more important cause of obesity and illness than is red meat. May I remind you of some of the harmful qualities of this product? The milk sugar, galactose, is toxic. As far back as 1981, cow’s milk was reported to cause cataracts of the eyes. The fat you eat is the fat you wear. (Overweight and obesity.) Whole milk is 50% fat, milk advertised as 1% (low fat)
"Cow’s milk is not only unnecessary for strong bones and healthy bodies, but this
category
of
food
is a more important cause of obesity and illness than is red meat."
Naked Food Magazine
23
NAKED WISDOM Osteoporosis and kidney stones are
is still 18% fat, and cheese is 70% fat.
from bone loss caused by eating animal Risk for heart attacks and stroke is most
proteins and dietary acids. Hard cheese
strongly tied to animal fats also called
is the greatest source of dietary acids.
saturated fats. Dairy fat is 97% saturated Constipation is caused by lack of dietary
fat. Dairy is loaded with cholesterol.
fiber. Dairy products contain no dietary Milk is loaded with people-poisoning
fiber. Plus cow’s milk protein causes
chemicals. High levels of pesticides and
allergic reactions, which paralyze the bow-
herbicides are present in these foods.
els making it almost impossible for children and
They cause cancer and brain damage.
adults to move their rock-hard stools.
Milk is filthy with microbes. Cow’s milk
Cow’s milk protein is the most common
drinkers consume bovine leukemia vi-
dietary cause of allergy and autoimmune
ruses, bovine immunodeficiency viruses,
diseases, including nephritis (kidney disease) and severe forms of arthritis.
listeria bacteria, mad cow prions, and much more.
Lactose, the basic milk sugar, causes the
SOME NON-DAIRY SOURCES OF CALCIUM
majority of people worldwide to become sick with diarrhea, stomach cramps, and gas (lactose intolerance).
White Beans 120 mg per ½ cup
The factory farming of dairy cows is Kale 205 mg per ½ cup Chia seeds 300 mg per 1.5 oz
Almonds 93 mg per ¼ cup
considered to be animal abuse, and production of dairy foods is a leading cause of environmental pollution and climate change. Hopefully, recent headlines will cause you to eliminate all cows’ milk products from your life.
Collard greens 210 mg per ½ cup
Tofu 350 mg per ½ cup
John
McDougall,
internist,
author
ing books, host Bok Choy 190 mg per ½ cup
Spinach 99 mg per ½ cup
television show
MD of
11
is
a
board-certified
national
best-sell-
of the nationally syndicated McDougall M.D., and medical
director of the 10-day, live-in McDougall Program. For more information visit www.drmcdougall.com
24
Naked Food Magazine
YOU HAVE ONE BODY.
NAKEDFOODMAGAZINE.COM
NAKED KITCHEN
mediterranean 'cheese' bites Yield: 25 - 30 Servings. Recipe developed by the Naked Food Chefs.
INGREDIENTS For the cheese: • ½ cup cashews, soaked overnight and drained of water • 1 Tbsp. fresh lemon juice • 3 dates, pitted • ½ tsp. light miso • 2 Tbsp. nutritional yeast For the Bites • 1 small red pepper, sliced small • 10 black olives, sliced • A sprig of dill • 2-3 organic cucumbers, peeled*, sliced METHOD Place all cheese ingredients in a blender. Add ¼ cup water and blend until smooth. Place sliced pieces of cucumber in a serving tray. Add a tsp. size of cheese mixture. Top with a slice of olive and a bit of dill. *Peeling is optional.
26
Naked Food Magazine
Naked Food Magazine
27
NAKED NAKEDFOOD DIET
BREAKING FREE OF THE DIETARY
PLEASURE TRAP BY DOUG LISLE, MD
28
Naked Food Magazine
Of the 300 million people who live in our country, most will spend their whole lives confused about what is good for them, and what isn’t. If you are one of the fortunate few who has a good feel for the truth about health, then you are about halfway there. That’s great, but knowing is only about half of the battle. Even once we know better, there is a tendency to go ahead and do selfdestructive things anyway. The popular psychological explanation for this includes all sorts of creative explanations, virtually always off the mark. Naked Food Magazine
29
NAKED DIET I
believe
there
are
rather
straightforward
reasons for our “self-destructive” behavior that
reversing
make perfect sense.
following the reverse path home – using celestial
The Strange Behavior of Moths in the Night
the
angles
in
its
head,
and
objects as a guide. So now we can see where the mistakes are
Have you ever taken a few moments to stare
being made. When moths are flying toward
at moths banging into your porch light? Why
human-manufactured
do they keep circling and flying into a danger-
because
ous light?
compasses.
It seems incredibly stupid, so why
do they do it? Maybe moths are mysteriously self-destructive
for
some
deep,
dark,
and
complex reasons. Maybe, but I don’t think so. I think there must be another reason, and one that is simple to understand.
Why They Do What They Do It turns out that moths are designed to fly towards light. They have built within them a natural compulsion to fly toward it. The reason is that in the ancient natural world, the only lights around were the moon and the stars (against the dark night sky), and flying toward these lights was useful. The moon and stars are at ‘optical infinity’ – you can never get there, so they are effectively stationary objects in the sky at any moment in time. This makes them very useful as points of reference for the internal compasses of moths. By flying toward the light, a moth can get above the present fray, and take a peek around for food and mates. Then, after an enticing foray is complete, the
30
moth can return to its original position by
Naked Food Magazine
artificial The
lights,
lights artificial
fool
they their
lights
are
do
so
internal much
brighter than the natural lights, and thus draw
the moths like a magnet. If the
self-destructive with their diet
light is safely encased in glass,
and lifestyle choices?” we are
the moth simply backs away in
asking a misleading question.
confusion upon bumping the
If instead we ask, “Why do peo-
glass, and then circles around
ple prefer foods with artificially
and
light
high calorie density to healthier,
again – and again, and again.
low-calorie density foods?” we
It
start to see a straightforward
flies
will
toward
likely
die
the from
ex-
haustion, if the light is on all
answer.
night. It isn’t suicide. It’s a
“...Like moths to the bright light, we are all drawn to this caloric density, and the problem gets harder the more used to high-calorie foods we get..”
contrived accident. It is a trap.
People evolved in environmen-
The thing looks a lot like what
tal circumstances where calo-
I see people do when they try
ries were scarce. This we know,
to diet.
as it was true all over the world
This should be no surprise.
just 100 years ago. It is even
There must be a reason that
still
we like a ripe apple better than a
The Right Question
true
in
many
places.
If we asked the question, “What
tart one – and there is. When you
is it about moths that makes
Calories have been in short
eat a ripe apple, your calorie
them
we
supply, quite often, in human
detection
would be asking a potentially
history. So nature made sure
that there is a good caloric
misleading question. We might
that we came equipped with
concentration there – and it
start hunting for a self-destruc-
taste
machinery
says, “Good, keep eating!” A tart
tive tendency, and quickly get
built into us – like an internal
apple, maybe 10 percent less
lost.
But if we ask the right
compass – to make sure we
caloric, is discarded. One apple
question and correctly answer
take advantage of any high-
might be 77 calories, the other
it,
calorie
Scien-
merely 70. That seven-calorie
The right question is: “Why do
tific studies conducted over
difference is easily detectible –
moths fly toward light?” Once we
the last decade have concluded
and your taste preferences let
know, we can put away all talk
that our brains release great-
you know it!
about self-destructive tenden-
er concentrations of pleasure
cies in moths.
chemicals
self-destructive?”
the
mystery
disappears.
Why Good Eating Habits are Such a Challenge If we ask, “Why are people
preference
opportunities.
(dopamine
and
equipment
knows
A White-Hot Light
natural opiates) when the food
A chocolate apple of the same
we eat is of greater caloric
size, though, would be about
density.
770 calories. That’s because chocolate is about ten times Naked Food Magazine
31
NAKED HEALING more caloric than fruit. Talk about a white-hot light! The same tendency is there in all modern processed foods. Chips are about eight times as caloric as fruit. Bread and hot dogs are about six times as calorie dense. Like moths to the bright light, we are all drawn to this caloric density, and the problem gets harder the more used to high-calorie foods we get.
Breaking Free Poor dietary habits are, in essence, contrived “accidents.” motivational modern,
They are traps set by our innate machinery
encountering
the
artificial food choices. The first key
to breaking free is to understand the trap –
to
understand
that
being led astray.
one’s
instincts
are
Within just a few weeks
of healthy eating choices, our tastes can become reset so that we can more fully enjoy a healthy diet and minimize the pull of artificially concentrated food choices. In order to help foster this reorientation, I have found that short-term (1-2 day) juice or water-fasting to be helpful.
However, there is
probably nothing quite as transformative as a weekend or longer social-educational experience where we join others in learning about how to meet these challenges with the help of expert guidance. Whatever
support
methods
you
choose,
remember that the first step is to understand that this will be a remarkably difficult journey filled with plenty of mistakes, as well as learning and growth.
Don’t be discouraged. Every
good choice is moving you in the right direction toward better health and better living, and the life you deserve. Dr. Doug Lisle is the Director of Research for the TrueNorth Health Center in Santa Rosa,
Califor-
nia, and is the psychologist for the McDougall Wellness Program.
32
Naked Food Magazine
I'M A HEALER. I'M A NAKED FOOD CHEF.
BECOME ONE AT NAKEDFOODMAGAZINE.COM
NAKED KITCHEN
FRESH MARKET LIFE WRAPS Yield: 8 Servings. Recipe developed by the Naked Food Chefs.
34
Naked Food Magazine
INGREDIENTS For the wraps • 2 organic zucchini, sliced lengthwise • 1 organic carrot, shredded • ½ organic tomato, sliced thin • 2 sprigs of parsley For the hummus • 1 cup or non-BPA can of chickpeas, cooked • 1 Tbsp. tahini • 1 tsp. light miso • ¼ cup non-dairy milk • 2 Tbsp. fresh squeezed lemon juice • Pinch of ground pepper METHOD Making the hummus Add all the ingredients to a food processor and grind until finely ground. Making the wraps Place zucchini slices on a flat surface and spread to about 1/2 inch from the edges. Add wrap ingredients on top and roll zucchini to form the wrap.
Naked Food Magazine
35
NAKED HEALING
how your
Body heals itself
BY ALAN GOLDHAMER, DC
Understanding The Extraordinary Power of Your Immune System
how things work. Health is defined as a
The more you know about how your body
state of optimal physical, mental, and social
works, the better able you are to make the
well-being.
choices
necessary
to
enhance
both
the
quantity and quality of your life!
With these definitions in mind, it is easy to see that hygiene is neither a dietary system, a
36
Hygiene is defined in the dictionary as the
therapeutic system, nor a religious or belief
science of health and its preservation. But what
system. Hygiene is the science of health. It
does that really mean? Science, the dictionary
encompasses
tells us, is the systematic observation of natural
about the natural laws that determine health
phenomena for the purpose of discovering laws
and numerous techniques that enable you to
governing those phenomena. Put more simply,
use this information to maximize your health
science is the process we use to figure out
potential.
Naked Food Magazine
a
broad
body
of
knowledge
Naked Food Magazine
37
NAKED HEALING Knowledge Is Power
are
necessary
The more you learn about how your body
to
regain
works, the better prepared you will be to make
to suppress these adaptive and eliminative
the choices necessary to enhance both the
processes
quantity (longevity) and quality of your life.
treatment may create problems by interfering
The optimum state of function that we call
with the body’s self-healing mechanisms.
health is spontaneously generated by the human organism when it is provided with the requirements of health. The requirements of health can be conveniently classified into four general categories:
attempts optimum
with
by
the
health.
drugs
and
body
Attempts
other
invasive
Natural immunity It
is
important
extraordinarily
that
capable
you and
know
how
complex
your
immune system is. Your body is constantly exposed to chemicals, toxins, pollutants, and
DIET: A plant-based diet of whole natural foods
other stressors. In addition, simple organisms
that meets your individual nutritional needs;
such as viruses, bacteria, fungi, and parasites
ENVIRONMENT: Getting fresh air, pure water, and
are capable, under certain circumstances, of
appropriate sunshine, and avoiding environmental
invading the human body and using it as a
stressors such as air and water pollution, and excess
source of nourishment. Fortunately, the healthy
exposure to dust, pollen, chemicals, and noise;
human body has defenses against invasion
ACTIVITY: Engaging in regular aerobic exercise
by these organisms. These defenses comprise
and getting adequate rest and sleep; and
the immune system.
PSYCHOLOGY: Engaging in productive activity and developing the interpersonal social skills necessary for a successful life. When
the
requirements
The
immune
system
can
be
thought
of
as having two divisions, the general or nonspecific immune system and the adaptive or
of
health
are
appropriately provided, the self-healing mechanisms of the body attempt to restore and/or optimize health. Your body’s ability to do this is only limited by your inherent constitution (genetics) and the amount of use and abuse that has taken place.
specific immune system.
Your Non-Specific Immune System First, let’s take a look at the non-specific division of the immune system. The largest organ in the human body is not the heart or liver; it is the skin. The skin and its components form a very important part of the non-specific immune
medicine
system. Most potentially pathogenic organisms
have always emphasized the concept that
and agents are prevented from interfering
health and disease are not antagonists. Disease
with normal function because of the barrier that
processes,
Physicians
specialized
such
inflammation
as
are
not
in
hygienic
diarrhea,
fever,
and
the skin creates. The openings into the body,
only
natural,
but
such as the mouth and nose, however, are not covered with skin, but with mucus membrane.
38
Naked Food Magazine
This membrane can secrete various substances
Natural Born Killers
and is usually moist. In these moist secretions
Another type of white blood cell, called the
are
including
natural killer cell, can recognize cells that have
chemicals such as lysozyme and C reactive
been invaded by viruses. The killer cells can bind
protein, which can kill invading bacteria.
to these infected cells and destroy them. Cells
other
defense
mechanisms,
Mucus itself can trap invading organisms and cilia, little hairlike projections in the lungs, bronchi, and throat, can push those invaders
that are infected by viruses help the killer cells by producing chemicals called interferons, which activate the killer cells.
back out of the body as long as they are work-
The body also is capable of producing special
ing properly. It has been shown that in tobacco
proteins during an infection. These proteins
and
become
coat the invading organisms, especially certain
paralyzed and destroyed. This is one of the
bacteria, and make it easier for the phagocytes
reasons that smokers have such an increased
to destroy them. But this only works if the invad-
incidence of respiratory and other infections.
ing organisms have some general chemical mark-
The acid in the stomach, vagina, and other
ers that the non-specific division of the immune
organs also can act as part of the non-specific
system can identify.
marijuana
smokers,
the
cilia
immune system by creating an environment in which potentially invasive organisms cannot
Some like it hot
survive.
When an infection or injury takes place, the body produces a reaction called inflammation.
Look Who’s Coming For Dinner The
next
division
of
components the
of
immune
Inflammation serves to direct the elements of the
non-specific
system
are
the
the immune system to the site of infection or injury.
phagocytic, or cell-eating cells. These phagocytes can engulf and destroy most invading organisms.
Inflammation
consists
of
three
parts:
Phagocytes are a type of white blood cell found
increased blood supply to the infected area;
in the bloodstream as well as in various organs
increased permeability of the small blood vessels
such as the lungs, liver, and intestinal tract.
permitting large molecules to leave the blood stream and reach the infection; and increased
People with malfunctioning phagocytes are
migration of phagocytes toward the site of
subject to recurrent infections. In rare cases,
infection. Inflammation causes the infected area
this malfunctioning is a genetic defect. More
to look red, become swollen, and feel hot and
commonly, it arises from poor health practices
painful.
which overwhelm the ability of the phagocyte to act. Smoking, for example, in addition to
The non-specific division of the immune system,
paralyzing cilia, can kill macrophages, the
including skin, mucus, cilia, and phagocyte can
phagocytes that live in the lungs.
take care of many infections and potential Naked Food Magazine
39
NAKED HEALING phagocytes
Some of the new B cells, instead of producing
lack the ability to identify things that bypass the
antibodies, become memory cells. After the
non-specific division of the immune system’s
invasion
defenses.
persist in the body. If that particular invader
infections.
Problems
arise
when
is
resolved,
these
memory
cells
should ever happen to show up again, the body
Your specific immune system Fortunately, the immune system has another
will be able to destroy it quickly.
division called the adaptive, or specific, division.
Mother’s little helpers
Unlike the non-specific division, the specific
In addition to the B lymphocytes that produce
division of the immune system is capable of
antibodies, there is another important kind of
producing
These
lymphocyte cell, T lymphocytes or T cells. T cells
tiny antibodies have two ends. One is a
come in several varieties-helper, killer, suppres-
receptor that can recognize a specific organism
sor, memory, and others. Helper T cells, like B cells
or substance. The other end is a marker that fits
are
in the general receptors of the phagocytes.
for specific invaders. It is the helper T cells
When an antibody attaches its specific end to an
that are in charge of the complicated chemi-
invading organism or foreign substance, it tags
cal
the invader in such a way that the phagocytes
what to do and initiates the production of killer
of the non-specific division of the immune system
T cells.
particles
called
antibodies.
can recognize and destroy it.
very
specific,
signaling
having
system
that
specific
tells
receptors
the
B-cells
Love the one you’re with
These antibodies made by the specific division
We are fortunate that we possess such a complex
of the immune system are produced by white
and efficient immune system that functions at
blood cells called B lymphocytes. B lymphocytes
its highest level when we conscientiously secure
come in thousands of varieties, each capable
the requirements of health. Your health is very
of recognizing one specific marker or antigen.
precious. Take the steps necessary to protect
The number of lymphocytes that can recognize
and preserve it. Remember, you are the only one,
any particular marker or antigen is very small.
you’ve got.
When the right B lymphocyte finds the antigen of the invader, it binds to it. This stimulates the
Alan
lymphocyte to quickly reproduce many more B
osteopathic
lymphocytes of exactly the same type.
North Health Center. The
With
40
the
help
of
complicated
is
physician,
Health
a and
chiropractic founder
doctor, of
True-
He is also the author of
Promoting
Cookbook
which
chemical
provides detailed nutritional information on how
signaling system, the new B cells are ordered to
and why to adopt a health promoting diet; and
start pouring out antibodies. The antibodies bind
the co-author of The Pleasure Trap. For further
to the invaders, and the phagocytes destroy them.
information visit HealthPromoting.com
Naked Food Magazine
a
Goldhamer
NAKED KITCHEN
DIGESTIVE AID & FIBER BOOSTER Yield: 2 servings. Recipe developed by the Naked Food Chefs.
INGREDIENTS •
2 organic carrots
•
6 organic strawberries
•
2 organic celery stalks
•
½ piece fresh ginger, peeled
•
½ organic zucchini
•
1 handful organic fresh wheatgrass
•
1 organic kiw w/ skin
•
1 cup filtered water
• METHOD Mix in high power blender and serve. We do not recommend using a juicer.
Benefits Antioxidant Digestive Health Colon Health Vision Health Cell Cleanser
Major Nutrients Vitamin A, B, C, E Beta-carotene Fiber, Iron, Chlorophyll
Naked Food Magazine
41
NAKED LIFESTYLE
42
Naked Food Magazine
BEATING high blood pressure BY PCRM
What Is High Blood Pressure? High
blood
pressure
(hyperten-
the surge of pressure in the arteries
sion) increases the risk of dangerous
with every heart beat, and the second
health problems, such as heart attacks
number shows the pressure between
and strokes. Doctors measure blood
beats. If either one of these numbers
pressure using two numbers, such
is too high, blood pressure can be
as 120/80. The first number shows
dangerous.1 Naked Food Magazine
43
NAKED LIFESTYLE is low in salt:
UNDERSTANDING THE NUMBERS CLASSIFICATION
SBP
DBP
Normal
<120
and <80
Prehypertension
120-139
or 80-89
Stage 1 hypertension
140-159
or 90-99
Stage 2 hypertension
>160
or >100
•
Low Sodium—contains 140 mg or less sodium per serving
•
Very Low Sodium—contains 35 mg or less sodium per serving
•
Sodium Free—contains less than 5 mg of sodium per serving Choose more vegetarian foods. People who follow vegetarian
What Can I Do to Control My Blood Pressure?
diets typically have lower blood pressure.
2,3,4
No one knows exactly why these foods work so well, but it is probably because cutting
Reduce salt in your diet.
out meat, dairy products, and added fats
Cutting down on salt helps reduce blood
reduces the blood’s viscosity (or “thickness”)
pressure. You can do this by:
which, in turn, brings down blood pressure.5
Using less and less salt in cooking. Your taste
Plant products are generally lower in fat and
will soon adjust.
sodium
•
Avoiding adding salt to foods at the table.
Vegetables and fruits are also rich in potassium,
•
Avoiding salty snacks, such as potato chips.
which helps lower blood pressure.
•
Avoiding canned foods with added sodium
•
•
•
and
have
no
cholesterol
at
all.
(salt).
Try following a vegetarian diet for four to six
Choose low-sodium (low-salt) varieties of
weeks to find out how well these foods will
canned soups and vegetables, or fresh or fro-
work for you. Then have your doctor check
zen vegetables which are naturally low in so-
your blood pressure. Pure vegetarian diets—
dium.
diets that do not contain any meat, chicken,
Limit foods that are packed in brine, such as
fish, poultry, eggs, dairy, or animal fat—are
pickles and olives, and high sodium condi-
generally adequate in all nutrients except
ments, such as soy sauce, ketchup, mustard,
vitamin B12, which is found in fortified cereals,
and barbeque sauce.
such as Product 19 and Total, or any common multivitamin.
Read the “Nutrition Facts” label.
Include more of the following
The amount of sodium (salt) in a food
foods in your diet which are
product is listed on the nutrition facts label. The following label claims can be placed on a food package which will tell you if the product
44
Naked Food Magazine
naturally low in sodium. •
Whole grains—brown rice, whole wheat
•
•
•
bread or pasta, unsweetened hot or cold
pressure.
A
typical
healthy
exercise
cereal, millet, barley, buckwheat groats, and
schedule would include a brisk walk for a half-
quinoa
hour each day or one hour three times per week.
Beans/legumes—dried (not canned) black-
Since exercise puts added strain on your heart,
eyed peas, kidney beans, pinto beans, lentils,
be sure to check with your doctor first about
navy beans, chickpeas, soymilk, textured
the best way for you to become more physically
vegetable protein, and tofu
active.
Vegetables—fresh or frozen varieties, such as broccoli, mustard greens, collard greens,
Avoid tobacco.
kale, spinach, carrots, potatoes, tomatoes,
There are many good reasons
squash, and corn
to quit smoking, and healthier
Fruits—fresh or frozen varieties, such as
arteries is one of them.
bananas, oranges, apples, pears, grapefruit, strawberries,
mango,
papaya,
guava,
strawberries, and blueberries
Let your doctor know you are concerned about your blood pressure and want to use foods to help bring it under control. High blood
Lower your weight. Avoiding fatty foods,
pressure is dangerous, so, let your doctor guide
such as animal products and fried foods,
you as to when and if your need for medication
and increasing the use of whole grains,
has changed.
vegetables, fruits, and beans helps reduce weight. In turn, this helps bring down blood pres-
The Physicians Committee for Responsible Medi-
sure.
cine (PCRM) is a non-profit organization, which promotes a vegan diet, preventive medicine, alternatives
As an added benefit, losing weight reduces
to animal research, and encourages higher standards
your risk of diabetes, heart problems, joint
of ethics and effectiveness in research. For more infor-
problems, some cancers, and other conditions.
mation visit www.pcrm.org.
If you have a significant weight problem, be sure to consult with your doctor about the best ways for you to lose weight. Limit alcohol use. Alcohol can raise blood pressure, and it helps to limit alcohol to no more than one to two drinks per day (beer and wine count as drinks). Become more physically active. Exercise can help bring down your blood
References 1. The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. NIH Publication No. 03-5233; May 2003. www.nhlbi.nih.gov/guidelines/hypertension/jcintro.htm 2. Rouse IL, Beilin LJ. Editorial review: vegetarian diet and blood pressure. J Hypertension. 1984;2:231-240. 3. Lindahl O, Lindwall L, Spangberg A, Stenram A, Ockerman PA. A vegan regimen with reduced medication in the treatment of hypertension. Br J Nutr. 1984;52:11-20. 4. Appleby PN, Davey GK, Key TJ. Hypertension and blood pressure among meat eaters, fish eaters, vegetarians and vegans in EPICOxford. Public Health Nutr. 2002;5(5):645-54. 5. Ernst E, Pietsch L, Matrai A, Eisenberg J. Blood rheology in vegetarians. Br J Nutr. 1986;56:555-560.
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NAKED KITCHEN
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NUTTY THAI CAULIFLOWER Yield: 3-4 Servings. Recipe developed by the Naked Food Chefs.
INGREDIENTS
•
1 cup almond or coconut milk
•
1 tbsp. curry powder
•
½ Tbsp. turmeric powder
•
½ Tbsp. light miso
•
1 Tbsp. almond butter
•
½ large white onion, chopped
•
2 garlic cloves, chopped
•
1∕3 cup water
•
1 cup green beans, cut into 1-inch segments
•
1 ½ cups cauliflower, cut into tiny florets
•
1/3 cup cashews
•
4 ounces firm tofu, cut into small cubes (optional)
METHOD
Bring half of the almond or coconut milk to a simmer in a large skillet or pot over medium-high heat. Whisk in the curry, turmeric, almond butter, and miso, working out any clumps. Stir in the onion and garlic and cook for a minute. Stir in the remaining coconut milk and the water. Cook down the liquid for a couple minutes before adding the green beans and cauliflower. Cover and simmer for just about 3 minutes - or just until the cauliflower and beans lose their raw edge. Remove the pot from heat and stir in the cashews. Taste and adjust the seasoning (miso / curry powder) if needed.
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NAKED WISDOM
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pregnancy & tuna what everyone should know BY MICHAEL GREGER, MD
All fish contain small amounts of methylmercury, the most toxic form of mercury. Fish consumption represents the main source of methylmercury exposure. Mercury exposure through fish consumption, even within the governmentâ&#x20AC;&#x2122;s safety limits, can have adverse neurological and behavioral effects on child development. Severe exposure can cause overt structural brain abnormalities like microcephaly, a shrunken brain disorder. But we didnâ&#x20AC;&#x2122;t know whether low exposure could also affect brain size until recently. Autopsy studies suggest mercury preferentially affects the developing cerebellum, so researchers used ultrasound to measure cerebellum size in newborns of mothers who had high body levels of mercury.
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NAKED WISDOM Let’s put those levels into practical terms. The results of a study measuring mercury concentration in human hair, shows how just one can of tuna
a
week
raises
human
hair
mercury
concentration to levels nearly three times as high as the “high” group in the ultrasound study.
“...but using real-time functional
The bodies of the women suffering high mercury
MRI scans you can actually
contamination were considered heavily contaminated, but even just a little canned tuna once in
see the difference in brain
a while could bump our levels even higher. In
activation in teens whose moms
other words, the high really wasn’t that high. What
ate a lot of seafood when
did they find?
pregnant. Fish consumption
The researchers demonstrated that babies born
may also increase the risk of
to mothers with higher hair mercury levels had
our children being born
cerebellums up to 14% shorter than those born to mothers with lower hair mercury levels. They
with epilepsy.”
concluded that prenatal exposure to what may be considered low-levels of methylmercury does indeed influence fetal brain development as
is good for brain development; but, of course,
evidenced “by decreased size of a newborn’s
mercury is bad for brain development. So what
brain.”
these researchers did was look at 33 different fish species to see what the net effect of these
Mercury vs. Omega-3s for Brain Development Just because fish-eating mothers may give birth to children with smaller brains, doesn’t necessarily mean their children will grow up with neurological defects. Using real-time functional MRI scans, you can actually see the difference in brain activation in teens whose moms ate a lot of seafood when pregnant. Fish consumption may also increase the risk of our children being born with epilepsy. Does maternal fish consumption have an effect on how smart our kids turn out? Well look, the DHA in fish, that long chain omega-3 fatty acid,
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compounds would have on children's IQ. For most fish species, they found that the adverse effect of mercury on the IQ scores of children exceeded the beneficial effects of DHA. So much lost brainpower from fish consumption that our country may actually lose $5 billion in economic productivity every year. For example, take our most popular fish—tuna. If pregnant women ate tuna every day, the DHA in the fish would add a few IQ points; the mercury in that very same tuna would cause so much brain damage that the overall effect of eating tuna while pregnant would be negative, wiping out an average of 8 IQ points. In fact the only two more brain damaging fish were pike
and swordfish. At the other end of the spectrum, the brain boosting effect of DHA may trump the brain damaging effects of mercury in salmon by a little less than 1 IQ point. Unfortunately, IQ just takes into affect the cognitive damage caused mercury, not the adverse effects on motor function and attention and behavior deficits. We think that
attention
span
may
be
particularly
vulnerable to developmental mercury exposure, probably due to damage to the frontal lobes of the brain. The IQ study didn't take into account the relatively high levels of PCBs in salmon and the accompanying concerns about cancer risk. Adding sustainability concerns adds another wrinkle, as farm-raised salmon are considered a fish to avoid; whereas, king mackerel is considered a best choice for sustainability, the mercury levels are so high as to warrant avoiding consumption—exceeding both the FDA and EPA action levels for mercury contamination. The way I look at it is, why accept any loss in intelligence at all when pregnant women can get all the DHA they want from microalgae supplements without any of the contaminants. Get the brain boost without the brain damage. A founding member of the American College of Lifestyle Medicine, Michael Greger, MD, is a physician, author, and internationally recognized speaker on nutrition, food safety, and public health issues. Currently Dr. Greger serves as the Director of Public Health and Animal Agriculture at The Humane Society of the United States. For more information visit NutritionFacts.org.
Hair Testing for Mercury Before Considering Pregnancy Because, as editorialized in the Journal of Pediatrics last year, “Almost all fish contain some mercury,” women who plan on getting pregnant may want to first get tested for mercury. Due to the considerable uncertainty, the study showed that specific guidelines for the number of fish servings, which are quote/ unquote, “Safe for women of reproductive age may not be sufficiently specific to practically prevent fetal risk.” They conclude, "Analysis of hair mercury may be warranted before pregnancy, in women who eat a lot of fish.” It’s simple test. All they need is a hair sample, because mercury contaminates your whole body when you eat it. The reason they are so concerned is because they found that “Even at the number of fish servings recommended by the FDA as safe, there were women with hair mercury levels above the lowest observable adverse effect level of 0.3 micrograms.” Some question federal safety limits. A recent review from researchers at Harvard and elsewhere on the adverse effects of methylmercury notes that the U.S. EPA limit suggests an adult should be exposed to more than 50 micrograms. If that's the case then seafood better contain less than 0.1 per gram and “current regulations in the United States and the European Union allow up to 10 times as much mercury in fish as the EPA limit allows. Researches go on to criticize the EPA safety limit as being way too high. They argue, “Thus based on new data, the exposure limits estimated by the U.S. EPA and international bodies would need to be halved. So our fish is allowed to have 20 times more mercury than may be considered safe.
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NAKED KITCHEN INGREDIENTS To make the carrot rice • 3 organic carrots • 1 tsp. freshly squeezed lemon/lime juice To make the pine nut sauce • ¾ cup pine nuts • 1 Tbsp. organic, non-gmo Nama Soyu • 1 Tbsp. freshly squeezed lemon/lime juice • 1 Tbsp. tahini • 1 Tbsp. almond butter • Pinch of paprika • Pinch of ground pepper • ½ cup water or rice milk to thin To make the rolls • 3 to 4 Nori sheets • 1 large tomato • 1 medium sweet yellow pepper • 1 avocado, peeled and thinly sliced • 1 handful organic baby spinach leaves • 1 cup sprouts of your choice such as sunflower or pea METHOD Making the pine nut dip sauce In a food processor, mix all the ingredients together adding water or rice milk to make the dipping sauce somewhat liquid but still creamy. Making the carrot rice Pulse the carrots in a food processor until very finely chopped (about the size of rice). Place chopped carrots in the middle of a clean kitchen towel, cheesecloth or nut bag to remove the moisture. The extra carrot juice can be used as veggie broth base for any other recipe. Add lemon/lime juice and stir. Set aside. Assembling the rolls Place a nori sheet shiny side down on a sushi mat or cutting board. Spoon a thin layer of the carrot rice along a third of the sheet. Press down firmly to smooth. Place the spinach in the middle of the carrot rice and along the sheet. Repeat with the avocado, pepper and sprouts. Using the edge of the sushi mat closest to you, grasp the mat and the edge of the nori sheet rolling both over the vegetable filling. Press down on the opposite side pulling back gently towards you to create a log shape. Roll nori tightly, using the mat to help. Brush the edge of the nori sheet furthest away from you with a finger dipped in a little water to moisten and seal the edge.
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CARROT RICE ROLLS & PINE NUT DIP Yield: 6-8 Rolls. Recipe developed by the Naked Food Chefs.
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NAKED INTERVIEW
MELISSA ETHERIDGE It has been ten years since legendary rockstar Melissa Etheridge first opened up about her battle with breast cancer. With the release of her 12th album, "This is M.E.," the 53-year-old shares with Naked Food Magazine how she has stayed healthy and how much food has changed her life. "I have a very deep belief that health is your responsibility,â&#x20AC;&#x153; says Etheridge.
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PHOTOGRAPHY JOHN TSIAVIS
HOW FOOD SAVED MY LIFE
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55
NAKED INTERVIEW She is an example of the fact that lifestyle
has been your inspiration to stay in track?
choices like diet and stress put you at risk for cancer. “Keeping our bodies in optimum shape
Having cancer is enough of an inspiration to
by understanding that food is medicine and fuel
stay on track.
that runs our bodies leads to so much in terms of
based.
health; emotional health, physical health, family
alkalinity in my body, about 70% alkaline, 30%
health, and life health.” says Melissa.
acid, is usually what I go for. Right now I eat
My diet is mostly whole foods
It’s alkaline.
I eat foods that create
some fish, whole foods like fruits and vegetables Melissa, thank you for being here with us
and whole grains. I’m gluten free, dairy free, and
and sharing your story. Tell us about your
sugar-free.
experience with cancer. How long have you been cancer-free, and My experience with cancer was one of me
what would you advice people that have been
waking up and understanding that what I
diagnosed or who are fighting cancer right now?
choose to eat and how I choose to treat my body, affects my body. I have power in the wellbeing of
I’ve been cancer free for 10 years now! Just this
my body, and there is a responsibility for me to
last month was my 10-year mark.
keep my body healthy.
would be to understand that everyone’s cancer is
My advice
their own personal journey. Western medicine, When and how did you start the healing
allopathic medicine, and doctors have been
process?
trained to treat it like a numbers game. There is a lot of it that has to do with your own power
I started the healing process right away with
and really looking at everything. My advice would
the diagnosis and moved through the surgery
be to go on a journey with you and your body,
into the chemotherapy and radiation. Then I
and there’s so much to learn. Yes, there’s a lot of
realized that I had a blank slate now, regard-
fear, and yes, we lose our loved ones, and
ing what I was going to put back in my body
people are dying, and yes, people are living, too.
and how I was going to treat my body. So much
You make up your own journey, and no one, is
of that had to do with the nutrition and the food
going to tell you what is going to be like.
choices that I made. Does your family eat a plant-based diet as well? How were your eating habits before cancer? My daughter does, the oldest. The children, it is They were what I considered healthy enough.
a journey to make them understand that food
(Melissa chuckles). There were some treats there
affects their body. I had a moment around the
for me. I was addicted to sugar. Sugar was very
table the other day where all four kids were
prominent in my life, everyday, refined sugar too.
eating. I had made brussels sprouts, and they were eating them. They all said, “Yes, I love brussels
How are your eating habits now, and what
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sprouts!” I said, wow, I had come so far… my four
PHOTOGRAPHY JOHN TSIAVIS
"Having cancer is enough of an inspiration to stay on track. My diet is mostly whole foods based. Itâ&#x20AC;&#x2122;s alkaline. I eat foods that create alkalinity in my body, about 70% alkaline, 30% acid, is usually what I go for."
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NAKED INTERVIEW children love brussel sprouts! (She laughs)
how to cook dairy-free, gluten-free, and sugarfree. It’s really delightful because it’s really
Could you share some wisdom for parents to
healthy, farm to table foods, local foods, and it’s
help them teach their children about health,
really great.
respect for life, and strength when times are How important is to eat naked -clean, non-toxic,
tough?
real food- in your household? I would say to the parents that there are going to be tough times. Life is a school. This is the
It’s the most important thing. I also know that
earth school that we are on, and health is the
I can’t keep it all out. There are times when I
most important thing. The way that I went
treat my family, but they are special treats. I
about it with my children was that I wanted
treat them to sweet-things but I don’t bring
them to see, (not because I told them to do it),
any refined sugar in my home.
and for them to understand, that what they
important in the household for whole foods to
eat has an effect on their bodies. My daughter
be prominent.
Yet, it is so
woke up one day after eating ice cream and said, “I don’t feel well,” I ate ice cream last night.”
What is your favorite dish of favorite food?
Then she understood that the stuffy nose, and the sickness in her stomach came from that.
It’s funny because food has become more functional for me. My favorite food? Oh, there
Just to have them be able to relate the food
are so many! Favorite meals are from anyone
to the end result in their bodies means that
who is cooking farm to table foods… That’s my
they understand that food is medicine; it can
favorite food, good, healthy, yummy food that
heal or it can have a result in their body. As long
is fresh from the earth.
as they have basic knowledge, I think they can go on and make the choices themselves. That’s
What is the best piece of advice you could give
what you want.
to our readers in regards to true health?
You don’t want them just to
do it for you, you want them to understand it themselves.
To
really
understand
that
health
is
our
responsibility and a power that we have. That How challenging is it to keep a healthy diet while
sickness doesn’t just happen, and it doesn’t
on tour or while traveling?
come out of the blue. Keeping our bodies in optimum shape by understanding that food
It is very challenging. While I’m on tour, most
is medicine and fuel that runs our bodies
times, I try to bring my own chef, and she cooks
leads to so much in terms of health; emotional
for me on show days. I don’t have my own chef
health, physical health, family health, and life
at home. I have one from a company that works
health. I would say just keep going on. It’s
for tours. I cook at home. We all share in the
a journey, and food is a big part of it.
cooking.
58
The chef I have on tour now knows
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in the pursuit of nakedness TOGETHER FOR A SUSTAINABLE SOCIETY IN 2015
THE NAKED FOOD GUIDE 2015
Naked Food Magazine is happy to announce its partnership with Sustainable Society, a multimedia platform that will help increase the dissemination of our message, our philosophy, and mission in the media.
Do you practice, support, or teach plant-based nutrition? Let the world know it though the upcoming Naked Food Guide 2015. Whether you have a plant-based restaurant or are a physician, an organic farmer, or a health coach, the Naked Food Guide is for you. The guide will be the most comprehensive plant-based nutrition directory in the world, and a must-have guide for your office and home. This guide will help everyone in the difficult task of choosing the right practitioner, wellness center, health coach, nutritionist, farmer’s market or restaurant in a nearby location.
We are eager for our message to be translated through various media channels to keep educating, inspiring, and empowering communities. This is how Naked Republic Inc. meshes with Sustainable Media Corp., the organization behind Sustainable Society; an innovative multimedia platform focused on inspiring individuals in terms of personal and social sustainability through videos, audio interviews, books and eBooks, and other types of multimedia. The partnership will utilize the strengths of both companies. Naked Food will keep promoting real food education on air and online by recreating the magazine experience through a multimedia channel, all under the production of Sustainable Media Corp. “We are what feeds our body and soul. By sustaining ourselves and those closest to us, we can sustain the whole world, and inspire people one at a time”, says Michele Lastella, Chief Ambassador Officer of Sustainable Society. “Our goal is to increase global interest by proposing an innovative society inspired by ancient traditions, true knowledge of food and soul nutrition, through multimedia. We welcome anyone who wants to be part of it”, says Margarita Restrepo, founder and editor-in-chief, of Naked Food Magazine. For more information email us at help@nakedfoodmagazine.com.
We want support the people and places, which encourage and practice the knowledge of real nutrition. A part of the guide will be featured in the pages of Naked Food Magazine, which is currently distributed to more than twelve thousand readers, markets, and bookstores in the US, Canada, and around the world. In addition, the Naked Food Guide will be available online, in print, and will be distributed through selected markets in 2015 as an independent guide. Submission fee is $65 per year until February 15th 2015, and $95 per year after deadline. Naked Food Magazine subscribers save $10 off at any time. Entry approval is under the disclosure of Naked Food Magazine and must comply with the whole food, plant-based nutrition philosophy and lifestyle medicine standards. Email us at Media@NakedFoodMagazine.com with any questions or for more information.
Have news, events, or relevant information that can aid in the pursuit of happiness? Email help@NakedFoodMagazine.com
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NAKED NAKEDKITCHEN FOOD
QUINOA PRIMAVERA Yield: 4 Servings. Recipe developed by the Naked Food Chefs.
INGREDIENTS •
1 cup dry quinoa
•
2 cups organic vegetable broth
•
1 cup water
•
½ large organic red pepper, chopped
•
½ large organic yellow pepper, chopped
•
½ large organic red onion, thinly sliced
•
½ cup green beans
•
1 Tbsp. light miso paste
•
½ tsp. turmeric
•
Pinch cumin
METHOD Rinse dry quinoa under water. Transfer to a medium-sized pot, add broth, water, and miso. Bring to a boil. Add vegetables, turmeric and cumin and cook for 3 minutes. Reduce heat and simmer cover with the lid slightly open for about 25 minutes. Fluff with a fork and serve.
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NAKED TRUTH
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A study published in Circulation: Cardiovascular
been popular over the yeas, every one of which
Quality and Outcomes, purportedly compared an
telling you why it is the best. Obviously, that
array of popular diets and found that, despite a
can’t be true about all of them. It isn’t even true
whole lot of marketing claims and clamor, none was
of any of them.
demonstrably better than another, and none was The new study actually provided only a very
particularly good.
narrow window to the never-ending dietary The study, predictably, has been generating a lot
beauty
pageant.
The
researchers
compared
of media attention. This is common to almost all
three variations on what they themselves called
high-profile diet studies, and almost always comes
“carbohydrate restricted” diets: Atkins, South Beach,
to my attention given the professional lens through
and the Zone. The fourth contestant was Weight
which I view the world. This case was different,
Watchers, which is now more about improving
however. I wrote the editorial that accompanied
food choices overall, but historically has been
this article, so I have known about the study, in all
about using points as a surrogate for calories. The
of its particulars since long before it came out.
findings of the research indicated that data and
Presumably for that reason, I was asked to opine
diatribe diverged widely. The data did not really
on the TODAY Show.
back up the claims and clamor underlying any given diet.
As I said on TV, this study does indeed suggest that almost all of the “my diet can beat your diet”
Would this still be true if the window were much
claims are a product of salesmanship, not science.
wider, examining the full expanse of diets
Consider the huge number of diet books that have
competing for our attention, and our cash?
THE BEST DIET Beyond the Beauty Pageant BY DAVID KATZ, MD
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NAKED TRUTH Yes, it would. I know, because I have been
In all cases, the theme is the same: real food,
obligated to look through those larger windows.
not too much, mostly plants. Or put even more
I did so while writing the three editions of my
generically:
nutrition textbook, examining for the newly
combinations. Unlike us here in the USA, if it
released third edition, with the help of my co-
glows in the dark by some contrivance other than
authors, nearly ten thousand scientific publica-
bioluminescence- they don’t eat it!
wholesome
foods,
in
sensible
tions. I was obligated to do much the same on a smaller scale to write an invited, peer-reviewed
Looking at the never-ending parade of quick-
paper entitled, “Can we say what diet is best for
fix contestants, we cannot say which diet is best,
health?”
because none is. But looking beyond the beauty pageant, to a vast expanse of evidence and the
So, can we say what diet is best for health, and
compelling, real-world examples of the Blue Zones,
weight control?
we certainly can say what theme of eating is best
Yes, but only by looking beyond the beauty
for both health and weight control. Wholesome
pageant. Look, for instance, to the Blue Zones.
foods in sensible combinations. No highly pro-
These populations around the world live longer
cessed, willfully addictive, glow-in-the-dark junk.
and better than the rest of us, because of what
Food, not too much, mostly plants.
they have in common. They eat diets of food, not too much, mostly plants; they exercise routinely;
I guess for a culture eager for the winner of
they don’t smoke; they sleep enough; they are
the swimsuit competition, that theme just isn’t
not ridiculously stressed out; and their social
sexy enough. But folks, it’s the real deal. There
connections are strong. Feet, forks, fingers,
is beauty in it because a theme leaves wiggle
sleep, stress, and love- are the 6-cylinders in the
room. A theme means you can choose the
engine of lifestyle as medicine, and Blue Zone
variation on the theme that you, and your family,
residents are firing on them all. As a result, they
like best. A theme means you can choose your
often live to be 100- then go to sleep one night,
preferred way to love food that loves you back.
and just don’t wake up.
Can we say what diet is best? Yes, in fact, we can.
Folks, that’s how it’s
done!
But only if we grow up, get real, and look beyond the beauty pageant.
The Blue Zones are as noteworthy for their diversity as for what they share. In Loma Linda, California, they are vegans. In Costa Rica, their diet includes eggs, dairy, and meat. In Ikaria, Greece and Sardinia, Italy, they practice variations on the theme of Mediterranean diets. In Okinawa, Japan, a traditional plant-based, rice-centric diet produces the same outstanding results.
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David L. Katz MD, MPH, FACPM, FACP, is the founding director of Yale University’s Prevention Research Center. He is a two-time diplomate of the American Board of Internal Medicine, a board-certified specialist in Preventive Medicine/Public Health, and a clinical instructor in medicine at the Yale School of Medicine.
They eat diets of food, not too much, mostly plants; they exercise routinely; they donâ&#x20AC;&#x2122;t smoke; they sleep enough; they are not ridiculously stressed out; and their social connections are strong.
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NAKED KITCHEN
GLORIOUS STUFFED PORTOBELLO
Total Time: Yield: 5 Servings. Recipe by the Naked Food Chefs.
INGREDIENTS •
5 organic Portobello mushroom caps
•
1 organic yellow sweet pepper, chopped
•
1 small organic red onion, chopped
•
1 organic zucchini, coarsely shredded
•
1 cup organic cherry tomatoes, sliced in quarters
•
1 celery stem, thinly sliced
•
2 cloves garlic, minced
•
¾ cup cashews, optional
•
2 sprigs of fresh organic basil
•
1 handful fresh baby spinach or 3-4 leaves of fresh purple kale without the stems, chopped
•
2 Tbsp. light miso
•
½ tsp. turmeric
•
Ground pepper to taste
METHOD Preheat oven to 375 degrees. Rinse mushrooms lightly and remove stems. Chop or slice the removed stems and set aside. Mix peppers, onions, zucchini, tomatoes, celery, cloves, spinach/kale, and cashews in a bowl. Stir in miso and a bit of ground pepper. Stuff caps with mixture and place in a large baking pan* stemmed side up. Bake for about 15 minutes. Top with fresh basil and serve. * We recommend silicone-baking pans, which require no oils, butters, or baking sprays.
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THINK SMART. EAT N KED. NAKEDFOODMAGAZINE.COM
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