PLANT-BASED • WHOLE FOOD • VEGAN • ORGANIC • NON-GMO N
G
IND
USTRIES O F
AM
A
BEST
IC
PR
TI
ER
IN
THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO DISEASE PREVENTION AND REVERSAL
IN
CATEGORY G R A P H I C E XC E L L E N C E
•
NEW AUTHENTHIC KIND & ENLIGHTENED DIET •
PLANT VS. ANIMAL
8 Myths about
PROTEIN
Eating Vegan,
Debunked!
6 E A S Y WAYS T O
DETOXIFY
YOUR HOME LEARN TO BE LEAN
7BOOST Ways To
GREAT TIPS FOR BURNING FAT
HEART HEALTH IS YOUR DOCTOR
TAKING
PHARMA
MONEY?
SPRING 2016 $6.95US $7.95CAN
DISPLAY UNTIL JULY 10, 2016
2015 Dietary Guidelines: A Plate Full Of Politics The Annual Physical Exam: A Ritual To Be Avoided The Mighty Potato! 8 Things You Will Lack On A Plant-Based Diet
Cauliflower & Turmeric Stew
Mango Madness Smoothie
5-Minute Hazelnut Cookies
Southwest Quinoa Burrito
real FOOD IS GROWN. NOT BORN.
eat PLANTS, NOT ANIMALS | NAKEDFOODMAGAZINE.COM
CONTENTS SPRING 2016
14
NAKED WISDOM
PLANT VS. ANIMAL PROTEIN By T. Colin Campbell, PhD Center For Nutrition Studies
CAULIFLOWER & TURMERIC STEW Page 42
FEATURES 8
NAKED COLUMN 2015 Dietary Guidelines By David Katz, MD, MPH
22
NAKED FOOD 8 Things You Will Lack On A Plant-Based Diet By Julianne Soviero
28
NAKED Athletes Learn To Be Lean: Great Tips For Burning Fat By Robert Cheeke
34
NAKED LIFESTYLE 8 Myths About Eating Vegan, Debunked By Naomi Imatome-Yun
36
NAKED SPOTLIGHT The Mighty Potato By Cindy Newland
38
NAKED TRUTH Is Your Doctor Taking Pharma Money? By Michael Greger, MD
44
NAKED HEALTH Q&A with Susan Young MSED, MSC
45
NAKED ROCKSTAR With Michele Lastella
46
NAKED PLANET 6 Ways To Detoxify Your Home by Lisa Beres, BBBI, CGBP
52
NAKED WELLNESS The Annual Physical Exam: A Ritual To Be Avoided By John McDougall, MD
60
NAKED HEALING 7 Ways To Boost Heart Health By Marion Nestle, PhD, MPH
NAKED COLUMN
I won’t mince words: in my opinion, the 2015 Dietary Guidelines for Americans, released on January 7th, are a national embarrassment. They are a betrayal of the diligent work of nutrition scientists, and a willful sacrifice of public health on the altar of profit for well-organized special interests.
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2015 Dietary Guidelines:
a plate full of politics BY DAVID KATZ, MD, MPH
January 7th was a sad day for nutrition policy
That’s
a
position
I
have
asserted
before,
in America. It was a sad day for public health. It
many times, encompassing the report’s very
was a day of shame. I know, I should tell you
appropriate inclusion of sustainability. I raise
what I really think. Maybe next time.
it again now for two reasons.
I want to make clear that the scientific report
First, I want to make unmistakably clear that
on which these new Dietary Guidelines for
my criticism here is of the political adultera-
Americans (DGs) were allegedly to be based was
tions of the excellent work of scientists, and
outstanding. Perhaps not perfect; (what ever is?),
not one iota about the work of those scientists.
but truly outstanding.
Second, the 2015 Dietary Guidelines Advisory
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11
NAKED WISDOM
plant vs. animal
protein BY T. COLIN CAMPBELL, PHD
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We have information that the primary difference between animal and plant proteins is their amino acid profiles and it is those profiles that direct the rates at which the absorbed amino acids are put to use within the body. That is, “substrate� amino acids derived from animal based proteins are more readily available for our own protein synthesizing reactions which allows them to operate at full tilt. Plant proteins are somewhat compromised by their limitation of one or more amino acids.
This article was reprinted with permission from the T. Colin Campbell Center for Nutrition Studies (nutritionstudies.org), home of the eCornell Plant-Based Nutrition Certificate Program
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NAKED KITCHEN
STUFFED GRAPE LEAVES Yield: About 30 rolls. 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
Despite being low in calories, grape leaves are a good source of essential nutrients like Vitamins A & K, calcium, iron, and fiber, which make them the perfect little wrappers for these healthful bites. 22
Naked Food Magazine
INGREDIENTS • 3 kale leaves, deveined • 3 garlic cloves • 1/2 bell pepper • 1 cup filtered water for sautéing • 2-1/2 cups filtered water for short grain rice or 2-3/4 for long grain • 1 cup organic brown rice • 1 Tbsp. organic, non-GMO miso paste, shoyu, or tamari • 1 sage leaf • 1 cup button mushrooms, sliced • 1/2 tsp. dried oregano • 1/2 tsp. dried rosemary • 1/2 tsp. dried basil • 30 grape leaves METHOD For the stuffing: In a food processor, chop the kale and set aside. Chop the garlic and bell pepper, and add to a large saucepan. Sauté with the 1 cup of filtered water until lightly cooked.
Add the water for the rice to the pan and bring to a boil. Add the rice, miso, shoyu, or tamari, and sage, and return to a boil. Lower heat to medium-low and cook for about 30 to 35 minutes, covered. Add the kale, mushrooms, and herbs. Stir and continue cooking until water is absorbed. Remove the lid and stir to make sure there is no water in the bottom of the pot. For the grape leaves: Bring a big pot of water to a simmer. Boil the grape leaves in the hot water for 5 minutes until pliable. Drain, then trim the stems and any hard veins from the leaves. Pat dry with paper towels. To assemble the rolls, place a grape leaf on a work surface, shiny-side down. Put 2 tablespoons of the rice filling near the stem end of the leaf. Fold the stem end over the filling, then fold both sides toward the middle, and roll up into a cigar shape. Squeeze lightly in the palm of your hand to secure the roll. Repeat with remaining grape leaves and filling. Serve immediately.
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NAKED KITCHEN
PERFECT DIY MEALS ON THE GO Yield: 2 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
ANYTIME NAKED SALAD INGREDIENTS • 1 handful organic spinach • 2 cups quinoa, cooked • 1 avocado, chopped • Pinch of sea salt • 1 mango with skin, washed and rinsed, chopped • 2 cup legumes, cooked, any kind • 1 cup organic veggies of your choice, raw or lightly cooked, chopped • 1 lemon, sliced METHOD Divide the ingredients into two Mason jars. Top with the lemon slice and close tightly. When ready to eat, open the jar and put the lemon to the side. Turn the jar upside down and shake to empty the contents on a serving plate. Squeeze the lemon over the salad and enjoy.
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Chef's Tips! ASSEMBLING A NAKED SALAD WITH LIQUIDS:
1. Liquid first. Any dressing or juice should go first. This guarantees that your meal ingredients won’t get soggy. 2. Add the grain, pseudo-grain, or legume next. This protects your more delicate ingredients from getting moist. 3. Add the heart! Here go your starch veggies like potatoes, broccoli, carrots, zucchini, etc. 3. Add the crunch next: nuts, dried or fresh fruit, and seeds. These are the ingredients that you want to stay crunchy until you eat them. 4. Leafy greens. These go in last so when you turn the Mason jar over and unload it all into a bowl, the greens will make the salad bed. ASSEMBLING A SALAD WITHOUT LIQUIDS:
1. No rules! Assemble in the order you wish!
FRUIT SALAD SUPER SNACK INGREDIENTS • 1 organic fruit with skin such as a pear, kiwi, or apple, sliced • 1 handful leafy greens of your choice such as kale, collards, and/or spinach • 1 cup organic colorful fruit such as berries, pomegranate, prunes • 1 cup nuts such as Brazil nuts, pecans, and/ or almonds • 2 Tbsp. of seeds such as hemp, chia, and/or sunflower METHOD Divide the ingredients into two Mason jars and assemble in the desired order. Close tight. When ready to eat, open and turn the jar upside down. Shake to empty the contents on a serving plate.
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NAKED ATHLETES
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Learn To Be Lean:
GREAT TIPS FOR
BURNING
FAT! BY ROBERT CHEEKE
H
ow are your New Year’s Resolutions coming along? Was one of your goals to burn fat and tone up this year?
If burning fat was one of your goals, you’re in good company with many others who share the same ambition. However, perhaps only a small percentage knows how to get into an effective fat-burning zone to actually achieve this
popular
resolution.
Have
you
tried
burning fat by exercising more, cutting calories, following a special diet, or some other method that only provided short-term results? Do you want to understand how to burn fat once and for all? If you haven’t already achieved your fitness
New
Year’s
Resolution,
there’s
still
plenty of time, especially when you follow the steps designed to make your fitness dreams happen. Naked Food Magazine
31
NAKED KITCHEN
WHOLESOME PECAN BEET PESTO Yield: 1 small bowl. 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 •
1 cup pecans, divided
•
4 small raw beets
•
1 clove of garlic
•
½ cup of arugula
•
8 fresh basil leaves
•
Juice of 1 lemon
•
Juice of 1 orange
•
1 Tbsp. rice vinegar or apple cider vinegar
•
1 Tbsp. liquid aminos, tamari, or nama shoyu
•
½ tsp. ground pepper
METHOD Wash and peel the beets. Remove the buds. In a food processor, chop the pecans for about 5 seconds. Scoop out 3 tablespoons of pecans and set aside in a small serving bowl. You will use this as garnish. In the food processor add the beets, garlic, arugula, and basil. Chop for about 8-10 seconds or until the beets are minced but not liquid. Pour into a bowl. Add the lemon juice, orange juice, vinegar, soy sauce, and pepper.
Mix well. If
desired, add extra spices for flavor such as a pinch of paprika, sea salt, or ginger. Use as a noodle sauce, as a spread on whole bread, or as a dip for vegetables. Garnish with leftover pecans.
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Naked Food Magazine
Enjoy the sweet, earthy flavor of beets in this versatile, zesty pesto, while reaping the benefits of their immune-boosting, anti-inflammatory nutrients.
Naked Food Magazine
35
NAKED LIFESTYLE
8 Myths about
Eating Vegan,
Debunked!
by Naomi Imatome-Yun
36
Naked Food Magazine
move
halt and reverse life-threaten-
actually highest in countries
beyond the vegan stereotype
ing conditions like heart disease
with the highest intakes of
of the hippie nibbling on tofu
and diabetes. Also, vegetarians
dairy products and animal
and greens, but there are still
and vegan populations have
protein.
many myths and misunder-
lower rates of heart diseases,
standings surrounding a plant-
high blood pressure, diabetes,
MYTH 7: My 85-year old grandma
based diet. We’ve dispelled
and obesity.
(or uncle, friend, etc.) loves meat
We’ve
managed
to
and is alive and healthy. That’s proof
the most popular myths here. Myth 4: You’ll get weak and frail on
that meat is healthy.
Myth 1: It’s hard to get enough
a vegan diet.
FACT: We are happy that your
protein on a plant-based diet.
FACT: There are vegan NFL play-
friend or relative is healthy and
FACT: There is so much fuss
ers, MLS players, parkour ath-
we hope they live a long and
over “getting enough protein,”
letes, and world champion
healthy life. However, looking
but
Americans
power lifters who perform at
at large populations (and not
(including vegans!) get way
the highest levels. Men’s Fitness
individuals),
more than enough protein.
magazine named plant-based
us
Plant protein is complete, and
athlete Rich Roll, one of our
populations in the world thrive
the idea that vegans need to
contributors, one of the fittest
on plant-centered diets.
“combine foods” to get enough
men in the world.
virtually
all
that
research
the
shows
longest-living
Myth 8: A plant-based diet is
protein is a myth. MYTH 5: Only rich people can go
extreme.
Myth 2: Vegans only eat vegetables
vegan; it’s just too expensive.
In the words of Dr. Caldwell B.
and the food tastes terrible.
FACT: It’s easier to eat plant-
Esselstyn, Jr., MD: "The Western
FACT: A plant-based diet is
based on a limited budget than
diet guarantees that a half-a-mil-
not a diet of salads. Plant-based
it is to eat a meat-centered diet.
lion people in the U.S. each year
cuisine is based on fruit and
Staples like grains, potatoes,
will have the front of their body
starchy foods like potatoes,
bananas, and beans are some
divided, their heart exposed,
beans, and whole grains, from
of the cheapest (and healthi-
and then veins taken from their
which we make filling com-
est) things you can buy in the
leg and sewed on their heart…
fort foods like sweet potato
supermarket.
some people would call that ex-
lasagna, hearty stews, and pizza.
treme." Myth 6: We need milk and dairy products for strong bones.
Naomi Imatome-Yun is the
Myth 3: There is no proof that a
FACT: The Dairy Council tells
managing editor of Forks Over
plant-based diet is healthier than
us that we need to drink milk
Knives, and a food, health,
other diets.
for strong bones, but there’s
and wellness editor. She is a
FACT: A low-fat, whole-food,
no evidence that this is true.
Wall Street Journal bestselling
plant-based diet is the only
In fact, hip fracture rates (an
diet that has been shown to
indicator of osteoporosis) are
author, and was a food expert for About.com for 8 years. Naked Food Magazine
37
NAKEDKITCHEN KITCHEN NAKED
Cauliflower & Turmeric Stew Yield: 4 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
Florets of cauliflower are stewed in a fragrant turmeric- and garlic-laced tomato sauce for an energizing and comforting dish that helps promote a healthy body.
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Naked Food Magazine
INGREDIENTS • 5 cloves garlic, peeled • 2 small yellow onions • 2 cups filtered water, divided • 4 organic vine-ripe tomatoes • 1 Tbsp. ground turmeric • 1 Tbsp. light miso paste • 1 sage leaf or ¼ tsp. dried sage • ¼ tsp. dried oregano • ¼ tsp. ground pepper • 1 head of organic cauliflower, cut into large florets METHOD In a food processor chop the garlic and onions. Place in a large saucepan over medium heat. Add 1 cup of water and sauté for about 8-10 minutes. Add extra water if needed to avoid burning. In the food processor chop the tomatoes and add to saucepan. Stir in the turmeric, miso, sage, oregano, and pepper. Cook, stirring occasionally, until thickened, 10 minutes. Add the cauliflower and pour ½ cup of water over it. Reduce heat to medium-low; cook, covered, without stirring for 20 minutes or until cauliflower is tender.
Naked Food Magazine
45
NAKED WELLNESS
THE
Annual PHYSICAL EXAM A RITUAL TO BE AVOIDED! BY JOHN MCDOUGALL, MD
My parents believed so much in the healing
and undergoing major abdominal surgery when
powers of medicine that as a child I was
I was 25 years young. Nor is an annual physical
subjected to annual physical examinations at
examination
the University of Michigan Medical School. For
difference in your life – and that is why major
nearly
health
half
a
day,
several
highly-trained
professionals examined my body looking for
likely
to
organizations
make
a
worldwide
meaningful recommend
against this customary checkup.
the slightest indication that I might have the beginnings of a potentially fatal illness, such
In
as cancer. An analysis of my body fluids and
Periodic
excrements provided the final proof that I was
organization to recommend against annual
in excellent condition – likely to survive until
physical
next year.
American College of Physicians, the American
1979,
the Health
Canadian Task Force on the Examination
was
examinations.1 Since
the
first
then,
the
Medical Association, the U.S. Preventive Services You might think this exam to be prudent
Task Force (USPSTF), and the U.S. Public Health
action by my parents, showing their love and
Service have all agreed that routine annual
concern; but these expensive intrusions did
physical
nothing
should
to
prevent
me
from
suffering
a
exams be
for
abandoned
healthy and
adults
instead
doc-
debilitating stroke at the age of 18, having a
tors
cholesterol level of 335 mg/dl at 22, gaining
during the time spent with their patients, on
50 extra pounds of fat by the time I was 24,
the few problems that they can really help.2-5
should
focus
their
attentions,
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NAKED KITCHEN
SOUTHWEST QUINOA BURRITOS Yield: Serves 4-6 Burritos. 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
These hearty burritos are as filling as they are delicious. Packed with protein and fiber, they will fuel your body through the rest of the day.
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Naked Food Magazine
INGREDIENTS • 1 cup uncooked quinoa (or 2 cups of cooked quinoa) • 1-1/2 cups filtered water • 1 Tbsp. organic, non-GMO miso paste • 2 cups black beans or 1 BPA-free can of black beans • 1 cup organic corn kernels • 2 medium size organic tomatoes, any kind, minced • 2 green onions or 1 shallot, minced • 1 handful organic spinach, chopped • 2 sprigs cilantro, chopped • Pinch of ground pepper • 1 Tbsp. liquid aminos, tamari, or shoyu • Pinch of pink Himalayan salt • 4-6 whole wheat or other plant-based pitas or flatbread METHOD To make the quinoa: Place the uncooked quinoa in a fine mesh strainer and rinse under cold running water to remove any residual bitter saponins. Bring the rinsed quinoa and the water to a boil in a medium pot. Cover and bring down to low-medium heat and simmer for about 12 minutes or until the white tails of the quinoa appear. Remove from heat and fluff with a fork. Transfer to a mixing bowl. Add the rest of the ingredients and mix together. To assemble the burritos: Place the pita or flat bread on a work surface. Scoop 4 or 5 spoonfuls of the quinoa mixture onto one end of the bread. Fold the end over the filling, then fold one or both sides toward the middle, and roll up into a cigar shape. Repeat the process with the rest of the mixture and enjoy!
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