THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO PREVENTING AND REVERSING DISEASE
PLANT-BASED
SPRING RECIPES
DO YOU WANT TO BE
FAT FOR LIFE? EAT TO CURE
HEART
JASON MRAZ
DISEASE
PARKINSON’S & DIET SPRING 2015 $6.95US $7.95CAN
DISPLAY UNTIL JULY 6, 2015
EAT. THANK. LOVE.
The Link Between Eggs, Smoking, & Death Talking To Your Trainer About Nutrition Bone Broth & Magic Beans
CONTENTS SPRING 2015
18
NAKED DIET
PROTECTING YOUR BONES By PCRM
FEATURES 6
NAKED HEALING Eat To Cure Heart Disease By Carl Turissini, MD, FACC
12
NAKED WISDOM Preserving Vision Through Diet By Michael Greger, MD
26
NAKED TRUTH The Link Between Eggs, Smoking & Death By Kathy Freston
30
NAKED FITNESS Talking To Your Trainer About Nutrition By Ashley Flitter, AFPA
34
NAKED FOOD Parkinson's Disease & Diet By John McDougall, MD
44
NAKED LIFESTYLE Do You Really Want To Be Fat For Life? By Doug Lisle, MD, Alan Goldhamer, DC
52
NAKED INTERVIEW With Jason Mraz
60
NAKED COLUMN Bone Broth & Magic Beans By David Katz, MD
NAKED HEALING As an Interventional Cardiolo-
could be overcome by medi-
gist, by the time patients are
cines and medical proce-
referred to me and I place a
dures.
stent in one of their greasy coronary plaques or, worse,
Over the last 10 years, I have
send them to bypass surgery,
seen a dramatic change in the
they are already manifesting
profile of my patients. They
an end stage coronary dis-
are younger, more obese,
ease process. When I started
and lacking many of the
practicing two decades ago
traditional cardiac risk factors
I did not see a significant
such as smoking or family
association between diet and
history. It is more and more
heart disease. I was trained
common for me to place
in high tech, cutting edge
metal stents in patients in
cardiology where diet seldom
their thirties and forties. The
was considered. Sure, we
vast majority of my patients
realized the American diet
present with elevated blood
was unhealthy; but whatever
sugar (either glucose intoler-
role diet played, we thought
ance or Type 2 diabetes).
eat to cure
heart disease BY CARL TURISSINI, MD, FACC
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9
NAKED WISDOM
PRESERVING
VISION THROUGH DIET BY MICHAEL GREGER, MD
More than a million Americans are blind. The good news is that all four of the most common causes of vision loss may be prevented with a healthy plant-based diet—age-related macular degeneration, diabetes, glaucoma, and cataracts. Diabetes is not only a leading cause of blindness, but also of amputations and kidney failure. Thankfully diabetes can be prevented and even reversed.
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Naked Food Magazine
15
NAKED KITCHEN
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KALE + BULGUR CROQUETTES Yield: 6 - 8 Croquettes. Recipe developed by the Naked Food Chefs.
INGREDIENTS
•
1 cup quick cooking bulgur
•
1 handful organic fresh purple kale, chopped small
•
1 Tbsp. organic, non-gmo light miso paste
•
1∕3 cup yellow bell pepper
•
3 cups water or low-sodium vegetable broth
•
½ cup nutritional yeast
METHOD
Bring 3 ½ cups water to boil.
Add bulgur
and boil for 3 minutes. Stir and remove from heat. Add purple kale, stir and cover; let stand for 5 minutes; drain excess water. Stir kale and bulgur well until kale is distributed through the bulgur. Preheat oven to 300 degrees. Scoop 3 tablespoons of the bulgur-kale mix and create a 2-inch round patty. Sprinkle patties’ surface with nutritional yeast and lay in glass or silicone baking dish. Bake for 12 minutes or until lightly brown.
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19
NAKED DIET
protecting your
bones BY PCRM
The bone-thinning condition called osteoporosis can lead to small and not-so-small fractures. Although many people think of calcium in the diet as good protection for their bones, this is not at all the whole story. In fact, in a 12-year Harvard study of 78,000 women, those who drank milk three times a day actually broke more bones than women who rarely drank milk.1 Similarly, a 1994 study of elderly men and
women
in
Sydney,
Australia
showed
that higher dairy product consumption was associated with increased fracture risk. Those with the highest dairy product consumption had approximately double the risk of hip fracture compared to those with the lowest consumption.2 To protect your bones you do need calcium in your diet, but you also need to keep calcium in your bones.
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Naked Food Magazine
21
NAKED TRUTH
THE LINK BETWEEN
EGGS SMOKING & DEATH BY KATHY FRESTON
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In 2012, the Harvard Nurses’ Health Study report-
muddy
the
waters
on
the
issue.
Studies
ed that the daily consumption of the amount of
measuring the effects of egg consumption on
cholesterol found in a single egg appeared to
fasting cholesterol levels just reflect what’s
cut a woman’s life short as much as smoking
happening to our arteries for the last few hours
25,000 cigarettes. As if that weren’t enough
of the night, not after we’ve eaten breakfast.
to scare us away from eating eggs, a study published in the journal Atherosclerosis, found
When the effects of dietary cholesterol are
that just 3 eggs or more a week was associated
measured in a non-fasting state—how we spend
with a significant increase in artery-clogging
most our lives—researchers have found the kind
plaque buildup, a strong predictor of stroke,
of increases in cholesterol, inflammation, and
heart attack, and death. Those who ate the
arterial dysfunction that one would expect
most eggs had as much as two-thirds more risk
given the evidence linking egg consumption
than those who smoked the most (the equivalent
and cardiovascular mortality.
of a pack-a-day habit for 40 years or more). One egg may have more cholesterol than a This is not the first time the egg industry
Hardee’s Monster Thickburger, which contains
has had its huevos handed to them, but this
two-thirds of a pound of beef, three slices of
time it’s very serious business. This latest study
cheese, and four strips of bacon.
was
heavy
again, because it’s shocking, and I don’t want you
hitters: David Spence, the Director of the Stroke
to miss it. The fact is, a single egg may exceed
Prevention & Atherosclerosis Research Centre;
the recommended daily limit for cholesterol.
performed
by
three
academic
Read that
David Jenkins, the guy who invented the glycemic index; and Jean Davignon, the Direc-
Eat one egg, (which, by the way, only has about
tor of the Hyperlipidemia and Atherosclerosis
6 grams of protein), and we could just eat celery
Research Group at the Institute for Clinical
the whole rest of the day and potentially still
Research in Montreal.
be over the limit. previously
This is why Dr. Spence, the lead investigator
published in a journal of cardiology, they
on the new study, says that egg yolks “shouldn’t
pointed out a fundamental flaw tainting many
be regarded as an item that’s suitable for human
of the studies the egg industry has funded to
diets.” The egg industry countered that the
In
a
devastating
review
they
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29
NAKED FITNESS If you’re a plant-based athlete, chances are you’ve been wanting to address your diet with your coach or trainer, or perhaps you’ve been avoiding the conversation altogether. With plans like the Paleo diet continuing to gain steam among professional and amateur athletes alike, explaining that you fuel your workouts on plants can be a slightly awkward encounter. Not all coaches or trainers will be open to a plant-based diet; however, going into the conversation prepared and ready to answer any questions yours may have is key to getting the guidance you need. I used the following strategies when I talked with my coach, and he was receptive and supportive of my plant-based diet. Here are five easy tips you can use to make sure “the talk” goes just as smoothly between you and your coach or trainer: 1. Track what you eat for at least 3 days. When you go into your session with your coach to discuss nutrition, you want to make sure you know what you’re already eating. Many people who are not plant-based do not have an understanding of what we do and do not eat, so providing your coach with a log of foods that are already in your diet can be a great help to him as he learns what you are doing. The log will help him
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talking to your trainer
about nutrition BY ASHLEY FLITTER, AFPA
offer appropriate suggestions for what he feels would benefit you most going forward. This helps avoid confusion and frustration for you and your coach. 2. Know your stuff when it comes to plant-based protein. Inevitably, you’ll be asked about where you get your protein. While this question is tired, you should still have a thorough and knowledgeable response to it. By showing your coach that you know where your protein comes from and are confident that your plant-based diet is providing plenty, she’ll be less likely to claim that you “need meat,” or supplements, to make gains. 3. Give yourself plenty of time to talk. This may seem obvious, but make sure you have plenty of time for this conversation. Don’t casually bring it up right before or after a session or while he’s busy with other classes or clients. He won’t have time to get a full understanding of your dietary needs and how they match your athletic goals. Schedule at least 30 minutes
when you can have each others’ undivided attention. When you make the appointment, ask if you can drop off some information about your diet ahead of time. He may be better prepared with questions for your meeting if he’s had a chance to read a little about athletics and plant-based eating beforehand. Offer to share more information as you get it, and ask him to pass material along to other coaches who might be interested. 4. Be open to feedback. One reason you are talking to your coach about diet and nutrition is because you want his advice or feedback, so when he gives it, be open to hearing it. If he has questions or concerns about some of the things you eat, or more likely don’t eat, or seems skeptical that you can achieve your goals without meat, dairy or supplementation, simply hear him out. If he wants to tweak your diet (in a plant-based way), be willing to try those changes to see how they impact your performance and physique.
5. Don’t be judge and jury. My coach is about as Paleo with his diet as it gets, as are many of the other athletes at my gym, but I don’t say anything negative or condescending about their food choices. If they ask questions about plant-based eating, then by all means offer your opinions and advice. Otherwise, it’s best if you lead by example and show that you are achieving your fitness goals on a plantbased diet. Rather than rattling off facts about why plant-based is better, let your results do the talking. Avoid creating a judgmental environment, and you will be much more likely to gain the respect of those who might otherwise judge you. Keep things positive and open when talking about your dietary lifestyle, no matter who you’re talking with. Who knows? They may become interested and begin to explore news ways of eating. Ashley N. Flitter is a certified nutrition consultant (AFPA) and is a CrossFit athlete. For more information visit TheUnintentionalVegan.com Naked Food Magazine
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NAKED KITCHEN
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PROTEIN KALE CHIPS Recipe developed by the Naked Food Chefs.
INGREDIENTS • 5 cups handful organic kale, chopped into bite-size leaves • 1 Tbsp. nutritional yeast • 1 Tbsp. Tahini • 1 tsp. organic, non-gmo, light miso paste • 1 cup cooked chickpeas • 2 Tbsp. lemon juice METHOD In a food processor, combine all ingredients, except for kale, with 5 tablespoons of water and blend until smooth. Pour into a bowl and mix with kale leaves thoroughly. Place in a dehydrator at 120 degrees for 8 hours flipping kale chips half way. If using an oven, bake chips at a 150 degrees for about 1 hour making sure kale chips don’t burn. Chips can be refrigerated for a few days in an airtight container.
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35
NAKED FOOD
PARKINSON'S
DISEASE
& DIET BY JOHN MCDOUGALL, MD
People severely afflicted with PD characteristically have a tremor seen in their hands and head at rest: stiffness, weakness, slow movements, and postural instability. They take small steps when walking and have speech and swallowing disturbances. With time, disease progression often results in loss of mental function (dementia). PD results from damage to an area of the brain called the substantia nigra (named because of its dark color). The substantia nigra produces large amounts of the neurotransmitter dopamine. Dopamine deficiency is the hallmark feature in PD. Insufficient production of this neurotransmitter substance negatively affects the nerves and muscles controlling movement and coordination, resulting in the major symptoms characteristic of PD. Famous people alive today with this disabling condition include actor Michael J. Fox and prize-fighter Mohammad Ali. Mr. Fox’s condition
James Parkinson originally described a condition of “shaking palsy” in 1817, which subsequently became known as Parkinson’s disease (PD). This condition has become the second most common neurodegenerative disease (after Alzheimer's disease), affecting approximately 1% of the population of the U.S. over 65 years of age. 36
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began at age 29 and has lasted for 19 years. He is an exception since most patients do not show signs of PD until after the age of 50. Mr. Fox has raised $214 million for his foundation for PD. Even though he has been reported to have an interest in vegetarian diets, his foundation has focused on stem cell research, which has been, and will likely continue to be, a dead-end path. In my opinion, as with most other chronic diseases, his focus should be on the highly likely dietary causes of PD. Correcting the cause will at the very least lead to avenues for prevention.
The Western Diet & Parkinson’s Disease The strongest contact we have with our environment is our food. Therefore, observing variations
in
incidence
of
diseases
across
populations should immediately lead research-
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37
NAKED INTERVIEW
A labour of love & real food named
JASON MRAZ You may know the words of his songs backward and forward. You may also know that he is an accomplished philanthropist and activist for equality, love, and compassion toward everything that lives. Although it is all quite impressive, what you may not know is that Jason Mraz has been influenced by food in a way that has changed his outlook on life completely. He is an exemplary individual whose greatest abilities are not found at the music store shelf, 54
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but expressed through every one of his words. His messages become songs, and not the other way around, and it is the quality of his humanity and the everyday practice of values like gratitude and love that make him truly unique. In this interview, Jason takes us though a journey of discovery, inspiration, awareness, empowerment, and knowledge of real food, that shines brightly above anything he touches. Without further ado, Mr. Jason Mraz.
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PHOTOGRAPHY © JEN ROSENSTEIN
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