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
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NAKED: NEW AMERICAN KIND & ENLIGHTENED DIET. NAKEDFOODMAGAZINE.COM
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
FROM THE EDITOR
THE ART OF CREATION. We, as humans and visually oriented spirits, are inspired by beautiful design even when we are unaware that we are being inspired. Beautiful forms created by nature elicit a certain something, a deep breath, a fleeting moment of pleasure. It's a serenity that can and often does lead to a minute or two of contemplation and perhaps a burst of creativity. All that leads to the force that drives evolutionary endeavors: innovation.
NEW AMERICAN KIND & ENLIGHTENED DIET
Editor-in-Chief Copy Editors Public Relations Art Director Graphic Design & Branding Advisory Board
Here comes the sun now, and with it, a new and vast world of flavors, shapes, and colors, ready for us to enjoy. Plants give life, just as life has given us these nutrient rich delights. It is through the vibrant colors of nature, its elegant and magnificent shapes that we want to inspire every one of you. Naked Food wants to help you discover and wonder together with the ones you love. Let's create together! Let's dive into a naked kitchen that sprouts nothing but life, health, and nutritious meals. Let's transform every possible weakness into a powerful strength, and every possible nutritional misguidance into a shield of impenetrable knowledge. Dig in, then. We hope this issue inspires you to create the next delicious and life-sprouting feast you were always meant to create.
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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.
50
24 NAKED KITCHEN All recipes by The Naked Food Chefs, except for Chocomole Mousse by Jason Mraz.
11 16
Green Wraps With Naked Bean Cream
24
World's Best Potato Soup
29 32
Truly Plant-based Pancakes
42 50 59 64
Eggplant & Lentil Lasagna
Kale & Bulgur Croquettes
Protein Kale Chips
64
Three Ingredient Spring Rolls Chocomole Mousse Digestive Booster & Restorer
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 Jason Mraz Spring 2015 Photography Sharon Cohen
Naked Food Magazine
7
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
8
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Naked Food Magazine
9
NAKED HEALING Two decades ago, the only patients I treated in
ies were not designed to capture prey, and our
this age group were either heavy smokers or
tools for hunting and fishing were primitive.
cocaine users. While we expounded the virtues
Even more recently and closer to home,
of lean meats and less fat, the dismal result has
Americans two hundred years ago seldom ate
been younger, fatter, and sicker patients. The
meat. In the early 1800s, meat was too expensive
American Heart Association predicts that heart
and too impractical for most Americans. Only
disease will cost our country 818 billion dollars
the rich ate meat on a regular basis, which is why
per year by 2030. To an observant cardiologist,
gout, caused by the breakdown of protein, was
the link between diet and coronary disease is
called the “rich man’s disease.� Most Americans
clear. My understanding of this relationship
would only eat meat on special occasions such as
between diet and heart disease led me to a
Easter and weddings.
career change I never expected: a plant-based Interventional Cardiologist.
However, by 1910 advances in farming and transportation increased consumption to a hun-
The statistics are alarming. In just 30 years,
dred pounds of meat per capita, and by 2007, to
Americans have packed on so much weight that
an astounding 220 pounds of meat per person.
now nearly two thirds of all Americans are over-
During the same 200 years, our per capita sugar
weight, and one third are obese. Diabetes has
consumption rose from fifteen pounds per year
increased fourfold since 1980. While most
to a hundred and sixty pounds per year. Since
diabetic patients tell me that their problem is
this change in diet occurred over the course of
genetic, it is actually impossible for this rapid
many generations, it went largely unnoticed;
increase to be genetic. There is no way the
and established dietary habits learned early in
human genome can mutate that fast to cause
life
this diabetic epidemic. Our diet and lifestyle
drinking milk is still a rather recent event
are the only plausible explanations. So what
in the human evolutionary time span. Milk
happened? I think the answer lies in understand-
is generally accepted as a healthy food source
ing how our diet has changed over the past
even though it is essentially liquid flesh and
several hundred years with the advent of
comprised of fat, protein, and cholesterol found
modern agriculture and more recently with
in meat. We are the only species to drink milk
food processing.
after weaning and the only species to drink the
were
never
questioned.
For
example,
milk from another species. The mere fact that Our closest relatives, the chimpanzees, are prob-
two thirds of all adults are lactose intolerant
ably the best living example of what our diet
shows a lack of evolution towards milk as a food
looked like before modern agriculture. Chim-
source.
panzees eat plants and fruit all day, but eat meat only about nine days per year.1 In the past one
More recently, processed food has become the
hundred thousand years, humans evolved with
norm. Processed food by design is laden with
a diet that was primarily the same, low-fat and
fat, sugar, and salt to increase market share. The
plant-based. We seldom ate meat. Our bod-
result is a near addiction to all three.
2
10
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We find it acceptable to continue to eat unhealthy
up to four hours, despite no changes in serum
cholesterol laden foods and, at the same time,
lipids.7 Since Americans eat fatty meals two to
take cholesterol medicines with potential side
three times a day, nitric oxide is being continually
effects to lower our cholesterol. Yet, despite all
suppressed. Over time, this can significantly
of
contribute to the development of atherosclerosis
these
advances
in
technology
and
pharmaceuticals, the incidence of heart disease--
or plaque buildup in the arteries.
as well as obesity, diabetes, hypertension, coronary disease, and cancer-- continues to rise. All
Plant-based diets improve intestinal bacteria,
of these can be both prevented and, in some
which studies show play a role in many diseas-
cases, reversed by adopting a whole food, low
es. The human gut is filled with bacteria that
fat, and plant-based diet.
are greatly influenced by diet and especially meat intake. L-carnitine is an amino acid found
Evidence of the benefits of a plant-based diet
abundantly in red meat. L-carnitine is metabolized
is observed even today in some cultures where
by intestinal bacteria into trimethylamine (TMA),
cardiovascular disease is virtually nonexistent.
which is converted to trimethylamine-N-oxide
The Tarahumara native Mexicans, Papua New
(TMAO) by the liver. It is well known that both
Guinea Highlanders, and residents of rural China
L-carnitine
and rural Africa are all very culturally diverse
deposition in arteries. A study in which vegans,
but they share two common characteristics: all
vegetarians, and meat eaters were all given a
lack heart disease, and all follow a plant-based
high carnitine meal found that meat eaters had
diet. 3
diets
a much higher level of TMAO after carnitine
dramatically reduce cholesterol and weight, the
ingestion than did vegetarians or vegans. This
marked benefits of a low fat, plant-based diet
helps explain why vegans and vegetarians
are much greater than these. The improvement
have lower heart disease incidents and why red
in nitric oxide may account for this remarkable
meat consumption is associated with more
reduction in risk. Nitric oxide is so important
cardiovascular disease than other meats or fish.8
Although
low
fat,
plant-based
and
TMAO
cause
cholesterol
that it was called the “Molecule of the year� by Science magazine in 1992.6
Nitric oxide is a
As a cardiologist, I tell my patients that there is
molecule produced by the endothelium, the
no need for heart disease to exist at all. Of the
lining of our blood vessels. Nitric oxide has many
many plant- based health benefits, the preven-
roles: it is a potent vasodilator, it regulates artery
tion and reversal of coronary disease probably
health, and more importantly protects against
has the most scientific support. Dr. Nathan
the development of coronary plaques. Nitric
Pritikin was one of the first to show that a low-
oxide is suppressed by diabetes, high cholesterol,
fat, primarily plant-based diet markedly reduced
and cigarette smoking. It can even become
cholesterol and obesity. In the 1980s, Dr. Dean
suppressed by just one fatty meal. Dr. Robert
Ornish showed that a vegetarian diet com-
Vogel showed that just one meal of sausage
bined with lifestyle changes such as exercise and
and hash brown potatoes compared to oatmeal
smoking cessation can actually slow regression
can markedly suppress nitric oxide function for
of coronary plaques.10 The Framingham study Naked Food Magazine
11
NAKED HEALING evidenced that persons with total cholesterol
in the subsequent 4.5 years.13
less than 150 mg/dl are virtually protected from coronary disease.9
A plant-based diet is as delicious as it is healthy. It does take time for the body and taste
Caldwell Esselstyn Jr., M.D. demonstrated a plant-
buds to adjust to this way of eating, and it
based diet’s role in both prevention and reversal
can take up to a year for the sugar addic-
of coronary disease in his patients. His 12 year
tion to subside. However, with substantial
longitudinal study, evaluated 40 patients all of
education and support, we cannot only achieve
whom had coronary disease. Eighteen patients
a lifetime free of heart disease and diabetes,
(originally 24 but 6 were noncompliant) whom
but a better quality of life. When faced with the
collectively had 49 cardiac events (defined as
alternative of coronary stents, bypass surgery,
heart attacks, strokes, need for revasculariza-
and multiple medications, a low fat plant-based
tion, and death) in the 8 years prior to the study,
diet is the only appropriate course of action.
agreed to follow a low-fat, plant-based diet. During the 12 years on the diet none experienced cardiac events. By comparison, the 20 patients still following the standard American diet had 45 cardiac events collectively in the 12 years follow-up. Of the patients on the plant-based diet, coronary angiograms showed that all the patients had arrested the progression of coronary disease and 73% actually showed reversal of the coronary disease.
11
These dramatic results are
far superior to any achieved with any other diet, statin drug, aspirin or Plavix, cardiac stents, or bypass surgery. In contrast, the Lyon Diet Heart Study placed patients with known coronary disease on a Mediterranean diet consisting of olive oil, bread, fruit and vegetables, fish, and a moderate amount of dairy (mostly cheese) and wine. In just 4 years, 25% of the Mediterranean diet patients went on to have a cardiac event.12 In the Courage Trial, patients were treated with optimal medical therapy including intensive cholesterol medication, Aspirin or Plavix, diet, exercise, and blood sugar control. Even with these aggressive medical interventions, 23% had cardiac events
12
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Carl J. Turissini, M.D., FACC, is the Director of Interventional Cardiology at Hallmark Health System, Staff Physician, Department of Cardiology, Massachusetts General Hospital, and Clinical Associate at Harvard Medical School. Dr. Turrisini is board certified in Internal Medicine, Cardiology, and Interventional Cardiology. www.eat2cure.org This article is an excerpt from, "Rethink Food: 100+ Doctors Can't Be Wrong" by Amy-Lee Goodman and Shushana Castle. Available on Amazon, Kindle, and Barnes and Noble worldwide. References: 1. DP Watts, KB Potts, JS Lwanga, and JC Mitani, “Diet of chimpanzees (Pan troglodytes schweinfurthii) at Ngogo, Kibale National Park, Uganda, 1. diet composition and diversity,” Am. J. Primatol 74, (2012):114–129. doi: 10.1002/ajp.21016 2. R Dunn, “Human Ancestors Were Nearly All Vegetarians,” Scientific American (July 2012). http://blogs. scientificamerican.com/guest-blog/2012/07/23/human-ancestors-were-nearly-all-vegetarians/ 3. MT Cerqueira, Am. J. Nutrition 32, (1979): 905-11. 4. ND Barnard, Cohen, J, Jenkins, D, Turner-McGrievy G, et. al., “A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74-wk clinical trial,” Am. J. Clin. Nutrition 89, no. 5 (2009): 1588S-1596S. doi: 10.3945/ajcn.2009.26736H 5. Caldwell Jr Esselstyn, personal communication, and personal experience 6. DE Koshland Jr, “The Molecule of the Year,” Science 258, no.5090 (Dec. 18th, 1992): 1861. DOI: 10.1126/science.1470903 7. RA Vogel, MC Corretti, GD Plotnick, “Effect of a single high-fat meal on endothelial function in healthy subjects,” American Journal of Cardiology 79, no.3 (1997):350–354. doi: 10.1016/S00029149(96)00760-6 8. RA Koeth, et. al., “Intestinal microbiota metabolism of L-carnitine, a nutrient in red meat, promotes atherosclerosis,” Nature Medicine 19, no. 5(2013): 576-585. 9. WP Castelli, JT Doyle, T Gordon, et al., “HDL cholesterol and other lipids in coronary heart disease: The Cooperative Lipoprotein Phenotyping Study,” Circulation 55 (1977): 767-772. 10. D Ornish, L Scherwitz, J Billings, Gould L, et al., “Intensive Lifestyle Changes for Reversal of Coronary Heart Disease,” JAMA 280, no. 23(1998): 2001-2007. doi:10.1001/jama.280.23.2001. 11. Esselstyn CB Jr, “Updating a 12-Year Experience with Arrest and Reversal Therapy for Coronary Heart Disease: An Overdue Requiem for Palliative Cardiology,” The Am J of Cardiology 84, (Aug. 1st, 1999):339-341 12. De Longeril, et. al. Circulation 99(1999): 117-85. 13. WE Boden, RA O’Rourke, KK Teo, PM Hartigan et al., “Optimal medical therapy with or without PCI for stable coronary disease,” New England Journal of Medicine 356, no. 15 (Apr 12th 2007): 1503-1516. DOI: 10.1056/NEJMoa070829
NAKED KITCHEN
GREEN WRAPS with naked BEAN cream
Yield: 6 Servings. Recipe by the Naked Food Chefs.
INGREDIENTS For the wraps •
6 organic leaves of collard, chard or green lettuce, washed and deveined
•
1 organic red bell pepper, sliced thin
•
1 organic yellow pepper, sliced thin
•
1 organic zucchini, shredded
•
1 small handful organic chives
•
¼ cup lemon juice
•
½ cup cashews or almonds, chopped
For the vinaigrette •
1 cup cooked kidney beans
•
1 avocado
•
3 cloves garlic
•
1 tsp. organic, non-gmo, light miso paste
•
¼ cup water
METHOD In a food processor, combine all vinaigrette ingredients and blend until smooth. Spread leaves on a flat surface and spread ¼ cup of vinaigrette along the center of the leaf. Layer a quarter of peppers, chives, and zucchini on each wrap. Roll each wrap on itself and secure it with a toothpick if needed. Repeat process for all wraps. Serve and sprinkle a bit of lemon juice and top with chopped almonds or cashews.
Naked Food Magazine
13
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.
14
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Naked Food Magazine
15
NAKED WISDOM Glaucoma is a deterioration of our optic nerve,
These phytonutrients not only protect, but
the nerve that connects our eyes to our brain,
also may improve our vision. Their peak light
and is second only to cataracts as the world’s
absorbance just so happens to be the wavelength
leading cause of blindness. Surprisingly, we still
of the color of our planet’s sky. According to a
don’t know what causes it, so there’s been a
recent study, by filtering out that blue haze, “in-
desperate search for environmental and dietary
dividuals with high macular pigment (lutein and
influences. The most protective dietary compo-
zeaxanthin phytonutrients from greens)” stand-
nent, decreasing the odds of glaucoma by 69%,
ing atop a mountain on a clear day “may be able
was found to be the consumption of at least
to distinguish distant mountain ridges up to 27
one serving of collard greens or kale per month,
miles further than individuals with little or no
just once a month or more. The silver and bronze
pigment.”
medals for most protective food went to weekly carrot and peach consumption, respectively.
Don’t eggs also have significant amounts of these critical eyesight-saving nutrients? That’s
We think it may be the lutein and zeaxanthin,
the egg industry scrambling the truth. I’d also
two yellow plant pigments in greens, that seem
encourage folks to stay away from lutein pills (and
to know right where to go. When we eat them,
beta-carotene supplements).
they hone right into our retinas and appear to protect against degenerative eye disease. This is
Finally, the leading cause of blindness and vision
not a unique phenomenon. Lycopene is the red
loss: cataracts. A study abroad of 27,670 people
pigment in tomatoes has been found to protect
with a wide range of diets which included so-
against prostate cancer.
Guess where it goes
called high meat-eaters, moderate meat-eaters,
when a man eats a tomato? Straight to the pros-
low meat-eaters, and fish-only eaters, versus
tate. Beta carotene in foods may prevent ovarian
those eating vegetarian and those eating vegan.
cancer and happens to build up in one’s ovaries.
The researchers went out of their way to choose health-conscious subjects to help factor out smoking, exercise, and other non-diet variables. The “high” meat-consuming group averaged only 100 grams a day. That is like 1 serving, in one meal, a day. In the U.S., we average more than 300 grams a day, so their “high” is really quite low by American standards. Yet, even compared to health-conscious light meat-eaters, those cutting back on meat even further could drop their associated cataract risk 15%. Those cutting all meat other than fish had 21% lower risk. Those cutting all meat, the vegetarians, appeared to drop their risk 30% and those going a step
16
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further and eliminating eggs and dairy had 40%
and obesity. A stepwise drop in risk as one’s diet
less risk than the healthy one-serving-a-day
gets more and more centered around plants.
meat-eaters.
lar stepwise reductions of risk can be seen with
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
other diseases such as diabetes, hypertension,
information visit NutritionFacts.org.
The researchers concluded: “Overall, compared with meat-eaters who consumed 100g meat and meat products per day, fish eaters, vegetarians, and vegans had approximately 20%, 30%, and 40% lower risk of cataract, respectively.” Simi-
Naked Food Magazine
17
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.
Naked Food Magazine
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.
20
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21
NAKED DIET
How to Get Calcium into Your Bones
3. Get vitamin D from the sun, or supplements if you need them.
1. Get calcium from greens, beans,
Vitamin D controls your body's
or fortified foods.
use of calcium. About 15 minutes
The most healthful calcium
of sunlight on your skin each
sources are green leafy vegetables and legumes, or "greens and beans" for short. Broccoli, Brussels sprouts, collards, kale, mustard greens, Swiss chard, and other greens are loaded with highly absorbable calcium and a host of other healthful nutrients.
The
spinach,
which
exception
is
contains
a
large amount of calcium but tends to hold onto it very
“...Calcium in bones tends to dissolve into the bloodstream, then pass through the kidneys into the urine. Sodium (salt) in the foods you eat can greatly increase calcium loss through the kidneys.�
vitamin D you need. If you get little or no sun exposure, you can get vitamin D from any multiple vitamin. The Recommended Dietary Allowance is 600 IU (5 micrograms) per day. Vitamin D is often added to milk, but the amount added is not always well controlled.
How to Keep It There It's not enough to get calcium
tenaciously, so that you will milligrams or more of calcium
into your bones. What is really
per cup in a highly absorbable
critical is keeping it there. Here
Beans are humble foods, and
form. Dairy products do contain
is how:
you might not know that they
calcium, but it is accompanied
1. Reduce calcium losses by avoiding
are loaded with calcium. There
by
excess salt.
is more than 100 milligrams
sugar, animal growth factors,
Calcium in bones tends to
of calcium in a plate of baked
occasional drugs and contami-
dissolve into the bloodstream,
beans. If you prefer chickpeas,
nants, and a substantial amount
then pass through the kidneys
tofu, or other bean or bean
of fat and cholesterol in all but
into the urine. Sodium (salt) in
products, you will find plenty
the defatted versions.
the foods you eat can greatly
absorb less of it.
animal
proteins,
lactose
increase calcium loss through
of calcium there, as well. These foods also contain magnesium,
2. Exercise, so calcium has somewhere
the kidneys. 3 If you reduce your
which your body uses along
to go.
sodium intake to one to two
with calcium to build bones.
Exercise is important for many
grams per day, you will hold
reasons,
keeping
onto calcium better. To do that,
If you are looking for a very
bones strong. Active people
avoid salty snack foods and
concentrated calcium source,
tend to keep calcium in their
canned goods with added so-
calcium-fortified
bones, while sedentary people
dium, and keep salt use low
lose calcium.
on the stove and at the table.
apple
22
day normally produces all the
juices
orange contain
Naked Food Magazine
or 300
including
2. Get your protein from plants, not
study of identical twins showed
calcium through the kidneys.
animal products.
that, if one twin had been a
By controlling these basic fac-
Animal protein—fish, poultry,
long-term smoker and the other
tors, you can have an enormous
red meat, eggs, and dairy prod-
had not, the smoker had more
influence on whether calcium
ucts—tends to leach calcium
than a 40 percent higher risk of
stays in your bones or drains out
from the bones and encourages
a fracture.
of your body.
5
its passage into the urine. Plant protein—in beans, grains, and
American
vegetables—does not appear
for calcium intake are high,
Hormone Supplements Have Serious Risks
to have this effect.4
partly because the meat, salt,
Some
tobacco, and physical inactivity
estrogen
3. Don't smoke.
of American life leads to over-
women after menopause as a
Smokers lose calcium, too. A
ly rapid and unnatural loss of
way
recommendations
doctors
to
recommend
supplements slow
for
osteoporosis,
Naked Food Magazine
23
NAKED DIET although the effect is not very
calcium losses is a much safer
of testosterone can encourage
great over the long run, and
strategy.
osteoporosis. About 40 percent
they are rarely able to stop or reverse bone loss. Many
women
find
of men over 70 years of age
Reversing Osteoporosis
have decreased levels of testos-
If you already have osteopo-
terone.
these
rosis, you will want to speak
hormones distasteful because
with your doctor about exer-
In many of the remaining cases,
the most commonly prescribed
cises and perhaps even medi-
the causes are excessive calcium
brand, Premarin, is made from
cations that can reverse it.
losses and inadequate vitamin
pregnant mares' urine, as its
D. The first part of the solution
name suggests. What has many
Osteoporosis in Men
is to avoid animal protein,
physicians worried is the fact
Osteoporosis is less common
excess salt and caffeine, and
that estrogens increase the
in men than in women, and its
tobacco, and to stay physi-
risk of breast cancer. The Har-
causes are somewhat differ-
cally active in order to reduce
vard Nurses' Health Study found
ent. In about half the cases, a
calcium losses.
that women taking estrogens
specific cause can be identified
have 30 to 80 percent more
and addressed:8
Second, take vitamin D supple-
breast cancer, compared to other women.6
ments as prescribed by your Steroid medications, such as
physician. The usual amount is
prednisone,
common
600 IU (5 micrograms) per day,
Moreover, Premarin may ag-
cause of bone loss and fractures.
but it may be doubled if you
gravate heart problems. In a
If you are receiving steroids,
get no sun exposure at all. If
study of 2,763 postmenopausal
you will want to work with your
you have trouble absorbing
women with coronary disease
doctor to minimize the dose
calcium
followed for an average of
and to explore other treat-
stomach acid, your doctor can
four years, there were as many
ments.
recommend hydrochloric acid
are
a
to
reduced
supplements.
heart attacks and related deaths in women treated with the
Alcohol can weaken your bones,
combined regimen of estrogens
apparently by reducing the
and a progesterone derivative,
body's ability to make new
The Physicians Committee for
as with placebo, but the coro-
bone to replace normal loss-
Responsible Medicine (PCRM) is
nary problems occurred sooner
es. The effect is probably only
a non-profit organization, which
in women taking hormones.
significant if you have more
promotes a vegan diet, preventive
Hormone-treated women were
than two drinks per day of spir-
medicine, alternatives to animal
also more likely to develop
its, beer, or wine.25
research, and encourages higher standards of ethics and effective-
dangerous blood clots and gallbladder disease.7 Controlling
24
due
Naked Food Magazine
A lower than normal amount
ness in research. www.pcrm.org.
Calcium and Magnesium in plant foods (miligrams) Food Source
Calcium
Magnesium
Collards (1 cup, boiled)
268
40
Orange Juice, Calcium-fortified (1 cup)
349
27
Oatmeal, fortified instant (1 packet)
98
36
Figs, dried (10 medium)
136
57
Tofu, calcium-set (1/2 cup)
861
73
Spinach (1 cup, boiled)
245
157
Soy Beans (1 cup, boiled)
261
108
White beans (1 cup, boiled)
161
114
Mustard greens (1 cup, boiled)
165
18
Navy beans (1 cup, boiled)
128
96
Great northern beans (1 cup, boiled)
120
88
Black turtle beans (1 cup, boiled)
102
91
Swiss Chard (1 cup, boiled)
102
152
Broccoli (1 cup, boiled)
62
33
Kale (1 cup, boiled)
94
23
Butternut squash (1 cup, boiled)
84
60
Pinto beans (1 cup, boiled)
79
86
Chickpeas (1 cup, boiled)
109
61
Sweet potato (1 cup, boiled)
76
54
Green beans (1 cup, boiled)
55
22
Barley (1 cup, boiled)
61
245
Brussels sprouts (8 sprouts)
60
34
Navel orange (1 medium)
60
15
Raisins (2/3 cup)
54
35
Source: U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 26.
References 1. U.S. Department of Health and Human Services. Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville, MD: U.S. Department of Health and Human Services, Office of the Surgeon General; 2004. 2. Feskanich D, Willett WC, Colditz GA. Calcium, vitamin D, milk consumption, and hip fractures: a prospective study among postmenopausal women. Am J Clin Nutr. 2003;77:504-511. 3. Committee to Review Dietary Reference Intakes for Vitamin D and Calcium, Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010. 4. Holick MF, Garabedian M: Vitamin D: photobiology, metabolism, mechanism of action, and clinical applications. In Primer on the metabolic bone diseases and disorders of mineral metabolism. 6th edition. Edited by Favus MJ. Washington, DC: American Society for Bone and Mineral Research; 2006::129-137. 5. Bischoff-Ferrari HA, Willett WC, Wong JB, Giovannucci E, Dietrich T, Dawson- Hughes B. Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials. JAMA. 2005;293:2257-2264. 6. Nordin BEC, Need AG, Morris HA, Horowitz M. The nature and significance of the relationship between urinary sodium and urinary calcium in women. J Nutr. 1993;123:1615-1622. 7. Teucher B, Dainty JR, Spinks CA, et al. Sodium and bone health: impact of moderately high and low salt intakes on calcium metabolism in postmenopausal women. J Bone Miner Res. 2008;23:1477-1485. 8. Remer T, Manz F. Estimation of the renal net acid excretion by adults consuming diets containing variable amounts of protein. Am J Clin Nutr. 1994;59:1356-1361. 9. Prince R, Devine A, Dick I, et al. The effects of calcium supplementation (milk powder or tablets) and exercise on bone mineral density in postmenopausal women. J Bone Miner Res. 1995;10:1068-1075. 10. Lunt M, Masaryk P, Scheidt-Nave C, et al. The Effects of Lifestyle, Dietary Dairy Intake and Diabetes on Bone Density and Vertebral Deformity Prevalence: The EVOS Study. Osteoporos Int. 2001;12:688-698. 11. Lloyd T, Beck TJ, Lin HM, et al. Modifiable determinants of bone status in young women. Bone. 2002;30:416–421. 12. Going S, Lohman T, Houtkooper L, et al. Effects of exercise on bone mineral density in calcium-replete postmenopausal women with and without hormone replacement therapy. Osteoporos Int. 2003;14:637-643. 13. Borer KT. Physical activity in the prevention and amelioration of osteoporosis in women: interaction of mechanical, hormonal and dietary factors. Sports Med. 2005;35:779-830. 14. Baron JA, Comi RJ, Cryns V, Brinck-Johnsen T, Mercer NG. The effect of cigarette smoking on adrenal cortical hormones. J Pharmacol Exp Ther. 1995;272:151-155. 15. Krall EA, Dawson-Hughes B. Smoking increases bone loss and decreases intestinal calcium absorption. J Bone Miner Res. 1999;14:215-220. 16. Hopper JL, Seeman E. The bone density of female twins discordant for tobacco use. N Engl J Med. 1994;330:387392. 17. Bolland MJ, Avenell A, Baron JA, et al. Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ. 2010;341:c3691. 18. Li K, Kaaks R, Linseisen J, Rohrmann S. Associations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg). Hear t. 2012;98:920-925. 19. US Preventive Task Force. Vitamin D and Calcium Supplementation to Prevent Fractures in Adults: US Preventive Services Task Force Recommendation Statement. Ann Intern Med. 2013;158:1-36. 20. Colditz GA, Stampfer MJ, Willett WC, et al. Type of postmenopausal hormone use and risk of breast cancer: 12-year follow-up from the Nurses’ Health Study. Cancer Cause Control. 1992;3:433-439. 21. Hulley S, Grady D, Bush T, et al. Randomized trial of estrogen plus progestin for secondary prevention of coronary heart disease in postmenopausal women. JAMA. 1998;280:605-613. 22. Lee JR. Osteoporosis reversal: the role of progesterone. Int Clin Nutr Rev. 1990;10:384-391. 23. Delaney MF. Strategies for the prevention and treatment of osteoporosis during early postmenopause. Am J Obstet Gynecol. 2005;194:S12-S23. 24. Peris P, Guanabens N, Monegal A, et al. Aetiology and presenting symptoms in male osteoporosis. Br J Rheumatol. 1995;34:936-941. 25. Kanis JA, Johansson H, Johnell O, et al. Alcohol intake as a risk factor for fracture. Osteoporosis Int. 2005;16:737742.
Naked Food Magazine
25
NAKED KITCHEN
WORLD'S BEST potato soup Yield: 8 Servings. Recipe developed by the Naked Food Chefs.
INGREDIENTS • 3 Lb. organic red potatoes, peeled and sliced • 2 organic, non-gmo, yellow corn ears • 2 scallions • 1 Tbsp. organic white onion, chopped • 3 garlic cloves, chopped • 1 cup organic carrots, finely chopped • 4 cups, low sodium, organic vegetable broth • 4 cups water • 1 sprig cilantro • Capers to taste • ½ cup dehydrated or fresh Gallant Soldier herbs, optional METHOD In a large pot, place water, vegetable broth, onion, carrot and cilantro to boil. Slice corn ears onto 4 pieces each. Add corn and sliced potatoes. Let soup simmer covered on medium heat for 90 minutes until soup thickens, stirring frequently. Add Gallant Soldier and simmer for another 10 minutes in low heat. Top soup with capers, and serve with avocado or salad. Chef’s Note: The soup should be thick but add extra water, if too thick. If soup is not thick enough, take a few potatoes from the pot, mash them with a fork and return to the pot.
26
Naked Food Magazine
Naked Food Magazine
27
NAKED TRUTH
THE LINK BETWEEN
EGGS SMOKING & DEATH BY KATHY FRESTON
28
Naked Food Magazine
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
Naked Food Magazine
29
NAKED TRUTH safety limit for cholesterol intake that may not
Dr. Spence compares egg industry tactics to
even allow a single egg is only for people at risk
those of Big Tobacco. “Who are you going to
for heart disease. Dr. Spence’s reply was simple:
believe?” Dr. Spence asked an interviewer.
most everyone is at risk of vascular disease—it’s
“Somebody who sells eggs or three leading
the #1 killer of men and women. The only people
experts on cardiovascular prevention, cholesterol,
who should eat eggs regularly, Dr. Spence
and nutrition?”
asserted, “Are those with a terminal illness.” To be fair, eggs are not the most concentrated This landmark review did not go “over easy”
source of dietary cholesterol. According to the
with the egg industry. As revealed in a series of
official USDA nutrient database, eggs come in
internal American Egg Board memos retrieved
second. Brains are #1. The top 15 sources of
through the Freedom of Information Act, the
cholesterol
American Board members debated the “wisdom
simmered cow brains, raw cow brains, cooked
of making industry responses when the pub-
pig brains, lamb brains, raw pig brains, fried
lic knows there is a vested interest….” So Mitch
veal brains, and only then eggs at #8, dried
Kanter, the Executive Director of the American
egg yolks. Then more brains, eggs (whole dried),
Egg Board’s “Egg Nutrition Center,” proposed they
brains, brains, eggs (dried), brains, and eggs
contact “Some of our ‘friends’ in the science
(raw yolks). Avoiding cholesterol is a no brainer
community” to have an “objective, external
(sorry, had to!). The only population that
source author the response.”
appears at higher risk than egg-eaters? Zombies.
“If you do so,”
are
braised
veal
brains,
then
Mitch wrote to one of their “friends” at Yale, “we’ll certainly compensate you….” The promi-
In their landmark review, Drs. Spence, Jenkins,
nent Yale physician refused to “participate in an
and Davignon concluded that waiting until
overtly antagonistic letter” given his friendship
our first stroke, heart attack, or diabetes
with one of the co-authors of the review.
diagnosis to avoid eggs may not be prudent. They conclude, “Stopping egg consumption after a heart attack or stroke would be like quitting smoking after a diagnosis of lung cancer, a necessary action, but late.”
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.
30
Naked Food Magazine
NAKED KITCHEN
TRULY PLANT-BASED PANCAKES Yield: 4 Pancakes. Recipe developed by the Naked Food Chefs.
INGREDIENTS •
1 cup non-dairy milk (oat, rice, spelt)
•
1 cup spelt flour
•
1∕8 tsp. Ceylon cinnamon powder
•
1 Tbsp. poppy seeds
•
1 pinch aluminum-free baking powder
METHOD Mix all ingredients until smooth. Pour about ½ cup of mix on a non-stick or porcelain pan. On medium heat, cook pancake for about 4 minutes or until surface makes holes. Flip over pancake and cook for another minute or two. Serve with your favorite fruit, fresh mint, and 1 teaspoon of pure 100% maple syrup if desired.
Naked Food Magazine
31
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
32
Naked Food Magazine
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
33
NAKED KITCHEN
34
Naked Food Magazine
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.
Naked Food Magazine
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
Naked Food Magazine
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-
Naked Food Magazine
37
NAKED FOOD ers to focus their attention on the foods people
cerebrospinal fluid and attack the brain’s cells.
eat. The incidence of PD is relatively high
Dairy proteins are notorious for causing this
throughout Europe and North America.
In
kind of reaction, known as molecular mimicry.
contrast, rural Africans, Chinese, and Japanese,
In susceptible people, cow’s milk protein may
whose diets tend to be vegan or quasi-vegan,
enter the bloodstream from the intestine.5,6 The
have substantially lower rates.1 The observation
body recognizes this as a foreign protein, like a
that incidence of PD is similar in African-
virus or bacteria, and makes antibodies against
Americans and in Caucasians, all of whom
it. Unfortunately, these antibodies are not
eat the Western diet, further indicates that
specific only to the cow’s milk protein. They find
environmental factors, not race, or genetics, are
similar proteins in the nervous system.
1
responsible for PD.
2
2. Vascular Disease Specific foods have been targeted. For example,
The compromise of the blood supply to the brain
the consumption of milk in midlife was found
caused by vascular closures leads to the death
to be associated with subsequent develop-
of brain tissues. The mechanisms are the same
ment of PD. 3 Men who consume more than two
as those that lead to heart attacks and com-
glasses of milk daily have twice the incidence
mon strokes. One proposed link between PD and
of PD as men who do not drink cow’s milk. The
atherosclerosis is iron, a nutrient associated with
American Cancer Society's Cancer Prevention
meat consumption.7
Study II Nutrition Cohort
study
has
found
almost twice the incidence of PD in the highest consumers of milk.4
Most pesticides work by interfering with the
Possible Mechanisms for Diet-induced Brain Damage
damage in people exposed to pesticides and
After accepting the possibility that PD is due,
ity to the brain are seen in people who work with
nervous system of insects, so findings of brain other environmental chemicals should be no
at least in part, to what we eat, then the next logical question is, how is this damage mediated? There are three common ways our diet could kill the dopamine-producing cells of the substantia nigra:
of
toxic chemicals. For example, sheep farmers who were exposed to organophosphate pesticides (in the course of dipping sheep to rid them of infestations)
performed
significantly
worse
sustained attention and speed of information
One probable mechanism begins with the destruction
surprise.8-10 Convincing examples of this toxic-
than non-exposed farmers in tests to assess
1. Autoimmune Reactions the
blood-brain
barrier
by
dietary components, especially the fats. Once this barrier becomes ineffective (permeable), then immune cells (antibodies) produced outside of the nervous system can enter the
38
3. Environmental Chemicals
Naked Food Magazine
processing.11 Studies show that exposure to pesticides and insecticides
causes
Parkinson's
disease
in
humans by damaging the brain’s cells of genetically susceptible people.12-15 An insecti-
cide, dieldrin, is among the most likely culprits.16 Patients with PD have a reduced capacity for detoxification
of
these
toxic
compounds.
Enzyme systems that metabolize these braindamaging chemicals are a result of genetic traits. The concentrations of dieldrin compounds
“...Estimates are that 89% to 99% of the chemical intake into our body is from our food, and most of this is from foods high on the food chain: meat, poultry, eggs, fish, and dairy products.�
in the substantia nigra were significantly higher in PD tissues.14
Pesticides Bio-accumulate in Animals The highest levels of pesticides are found in foods high on the food chain—meaning animalderived foods. Estimates are that 89% to 99% of the chemical intake into our body is from our food, and most of this is from foods high on the food chain: meat, poultry, eggs, fish, and dairy products.18,19 Fish and other marine life are especially important sources of brain-damaging chemicals like polychlorinated biphenyls (PCBs)
as an adult in the form of birth defects for your children, cancer, and brain damage. Fortunately, eating a clean diet prevents exposure and helps these chemicals to leave the body.
and methylmercury (MeHg).20
A Plant-based Diet Helps People with Parkinson's Disease
The scenario looks like this: Low concentra-
Prevention of further progression of this form
tions of environmental chemicals are present in
of neurologic deterioration would be expected
sea vegetables and in seawater. Fish consume
from removal of the dietary causes.21 However,
these poisons and concentrate them in their own
once the brain tissue is lost, it should not be ex-
body fat. Then cows are fed fishmeal, and
pected to regenerate. Prevention is key.
concentrate these noxious wastes even more into their fat; then chickens are fed dead cow
Dopamine production in the brain is reduced
remnants
packed
by poor food choices and enhanced when the
further into their flesh. As a result, people get
diet is high in carbohydrates (starches) and low
the strongest toxic doses, as they are at the top
in
end of the food chain.
dopamine production in the brain by allowing
and
the
toxins
become
animal
proteins.
Carbohydrate
increases
easier passage of the dopamine precursor Even worse are the consequences for children.
tyrosine, through the blood-brain barrier into
The greatest concentrations of tissue-damaging
the fluids surrounding the nervous system (the
contaminates are delivered to babies nursing-
cerebrospinal fluids).22,23 Meats, poultry, eggs,
from pollutant-overloaded mothers. Understand
and dairy foods are high in heavy neutral amino
that this accumulation is lifelong; and therefore,
acids that block the entry of tyrosine into
what you do as a child may come to haunt you
the brain. Naked Food Magazine
39
NAKED FOOD One case report has suggested a diet low in
still lasts today. L-dopa readily crosses the
animal-derived foods is beneficial for people
blood-brain barrier and then is converted into
who have already developed PD.
A 75-year-
dopamine once it enters the nervous system.
old man with PD for eight years changed to a
The medication is so specific that a “levodopa
quasi-vegan diet for two years. During this time
challenge test” can confirm a diagnosis of
his PD did not appear to have advanced, his
Parkinson's disease. If a patient's symptoms
dosage of PD medications (levadopa) did not
improve, then they are likely to have Parkinson's,
increase, and his quality of life was reported to
ruling out other neurological diseases.
24
have improved—an atypical course for this disease.
L-dopa and dietary proteins use the same transportation system in the intestine and the
A healthy diet can also be expected to result in
blood-brain barrier, competing for access to
loss of excess body fat, which will allow for
the blood and cerebrospinal fluid.26 Therefore,
improved mobility. People with PD often suffer
a high protein diet, based on meats, dairy
with constipation, which is relieved by dietary
products, eggs, and fish results in a competi-
fiber found in plant foods and by removal of
tion that reduces the effectiveness of the drug.
dairy proteins, which paralyze the bowels.25
Levodopa is often sold in combination with
Consider the total picture: Someone with PD
another medication, carbidopa, which slows
needs to be as healthy as possible, and they
the breakdown of levodopa. Examples include
especially need to avoid problems like obesity,
Sinemet, Parcopa, Atamet, and Stalevo. The
type-2 diabetes, vascular insufficiency, arthri-
effectiveness of L-dopa tends to decrease
tis, and bowel dysfunctions; problems known to
after four to five years of usage.
be caused by the Western diet. They should not expect the brain tissues that have been
Patients are often advised to avoid protein
lost to grow back; nor lost functions to return.
(meat, poultry, fish, and eggs) during the day
Slowing or stopping progression of the PD is
and limit these foods to the evening meal in
their realistic goal.
order to improve the effectiveness of their medication. However, eating these animal
A Low-Animal-Protein, Plant-based Diet Improves the Effectiveness of Medication Dopamine deficiency is the hallmark feature in PD. Unfortunately, dopamine in the brain cannot be replaced by taking a dopamine pill because this natural chemical does not cross the blood-brain barrier to replenish cerebrospinal fluid. The discovery in 1968 of an isomer of dopamine, levodopa (L-dopa), was a major revolution in the management of PD, which
40
Naked Food Magazine
foods at the evening meal means the patient
cannot
move
all
night
long,
being able to turn over in bed, get up to use the bathroom, or adjust their bedclothes. The incorrect foods
belief are
the
that
animal
only
reliable
source of “good” protein leads to this kind of mismanagement of people with PD. The truth is a plant-based diet (low
acids)
Harmane is a potent, tremor-producing beta-
provides all necessary proteins and amino
carboline alkaloid found in high concentrations
acids and should be the diet of people with (and
in muscle foods (beef, chicken, and pork); cook-
without) PD throughout each day and night.
ing of these meats leads to further increases in
in
competing
heavy
neutral
amino
concentrations.27 Thus, the amount of harmane
Essential Tremors from Meat-Eating Essential tremor (ET), a type of involuntary shaking with no known cause, is among the most prevalent neurological diseases, affecting 4.0% of individuals aged 40 years and older, and 6.3% of individuals 60 years and older.
The tremor
is most commonly in the hands, but may affect the head, eyelids, vocal cords, and any other muscles.
in cooked meat is a function of cooking temperature and time. Pan-frying and grill/ barbequing produce the highest concentrations. Elevated harmane in the blood is also due in part to a hereditarily reduced capacity to metabolize it into inactive substances. 27 Again, you should not expect the brain tissues that have been lost to grow back, nor lost functions to return.
Naked Food Magazine
41
NAKED FOOD Slowing
or
stopping
progression
of
the
tremors is your realistic goal. Medications, such
tissues in order to prevent PD and systemic damage.
as beta-blockers (propranolol), tranquilizers (clonazepam), and antiseizure drugs (primidone), are
John
recommended for treatment, but are of little
internist,
benefit with significant side effects.
ing books, host
and dairy products) from your diet and replace them with foods low on the food chain (starches, fruits—preferably
organi-
cally grown) in order to clean your body. The human body has detoxification systems that have evolved over 300 million years to protect animals from the natural toxins found in plants. These same systems will also rid your body of synthetic pollutants. These natural detoxifying compounds are found in plants, and they are also potent inhibitors of chemically-induced cancer.28-31 In addition, the energy required for the detoxifying processes is most effectively provided by clean-burning carbohydrates found in plants.
Meat, fish, poultry, and vegetable
oils have no carbohydrate and cheese has only miniscule amounts. Not surprisingly, malnutrition from under- and over-nutrition (such as when people eat the standard American diet) almost invariably leads to a reduced capacity to deactivate these pollutants and therefore increases their toxicity. 31 Losing weight on any diet releases stored pollutants as the body fat is dissolved. 32-34 This is good, especially when the diet used to cause the weight loss is low in pollutants and full of detoxifying substances. In no time at all, consuming a healthy diet will clean the body of brain-damaging chemicals and restore the
42
Naked Food Magazine
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.
Eliminate foods high on the food chain (meats
and
author
television show
Detoxifying the Body with Starches
vegetables,
McDougall,
For more information visit www.drmcdougall.com References 1) Zhang Z. X., Roman G. C. Worldwide occurrence of Parkinson’s disease: an updated review. Neuroepidemiology. 1993; 12: 195-208. 2) Schoenberg B. S., Osuntokun B. O., Adeuja A. O. et al. Comparison of the prevalence of Parkinson’s disease in black populations in the rural United States and in rural Nigeria: door-to-door community studies. Neurology. 1988; 38: 645-646. 3) Park M, Ross GW, Petrovitch H, et al. Consumption of milk and calcium in midlife and the future risk of Parkinson disease. Neurology. 2005;64:1047-1051. 4) Chen H, O'Reilly E, McCullough ML, Rodriguez C, Schwarzschild MA, Calle EE, Thun MJ, Ascherio A. Consumption of dairy products and risk of Parkinson's disease. Am J Epidemiol. 2007 May 1;165(9):998-1006. 5) Winer S. T cells of multiple sclerosis patients target a common environmental peptide that causes encephalitis in mice. J Immunol. 2001 Apr 1;166(7):4751-6. 6) Lauer K. Diet and multiple sclerosis. Neurology. 1997 Aug;49(2 Suppl 2):S55-61. 7) Altamura S, Muckenthaler MU. Iron toxicity in diseases of aging: Alzheimer's disease, Parkinson's disease and atherosclerosis. J Alzheimers Dis. 2009;16(4):879-95. 8) Schantz SL, Widholm JJ, Rice DC. Effects of PCB exposure on neuropsychological function in children. Environ Health Perspect. 2003 Mar;111(3):357-576. 9) Patandin S, Lanting CI, Mulder PG, Boersma ER, Sauer PJ, Weisglas-Kuperus N. Effects of environmental exposure to polychlorinated biphenyls and dioxins on cognitive abilities in Dutch children at 42 months of age. J Pediatr. 1999 Jan;134(1):3341. 10) Paolini M, Sapone A, Gonzalez FJ. Parkinson's disease, pesticides and individual vulnerability. Trends Pharmacol Sci. 2004 Mar;25(3):124-9. 11) Stephens R, Spurgeon A, Calvert IA, Beach J, Levy LS, Berry H, Harrington JM. Neuropsychological effects of long-term exposure to organophosphates in sheep dip. Lancet. 1995 May 6;345(8958):1135-9. 12) Elbaz A, Levecque C, Clavel J, Vidal JS, Richard F, Amouyel P, Alperovitch A, Chartier-Harlin MC, Tzourio C. CYP2D6 polymorphism, pesticide exposure, and Parkinson's disease. Ann Neurol. 2004 Mar;55(3):430-4. 13) Menegon A, Board PG, Blackburn AC, Mellick GD, Le Couteur DG. Parkinson's disease, pesticides, and glutathione transferase polymorphisms. Lancet. 1998 Oct 24;352(9137):1344-6. 14) Corrigan FM, Wienburg CL, Shore RF, Daniel SE, Mann D. J Organochlorine insecticides in substantia nigra in Parkinson's disease. Toxicol Environ Health. 2000 Feb 25;59(4):229-34. 15) Petersen MS, Halling J, Bech S, Wermuth L, Weihe P, Nielsen F, Jrgensen PJ, Budtz-Jrgensen E, Grandjean P. Impact of dietary exposure to food contaminants on the risk of Parkinson's disease. Neurotoxicology. 2008 Jul;29(4):584-90. 16) Weisskopf MG, Knekt P, O'Reilly EJ, Lyytinen J, Reunanen A, Laden F, Altshul L, Ascherio A. Persistent organochlorine pesticides in serum and risk of Parkinson disease. Neurology. 2010 Mar 30;74(13):1055-61. 17) Singh M, Khanna VK, Shukla R, Parmar D. Association of polymorphism in cytochrome P450 2D6 and N-acetyltransferase-2 with Parkinson's disease. Dis Markers. 2010;28(2):87-93. 18) Duarte-Davidson R. Polychlorinated biphenyls (PCBs) in the UK population: estimated intake, exposure and body burden. Sci Total Environ. 1994 Jul 11;151(2):131-52. 19) Liem AK. Exposure of populations to dioxins and related compounds. Food Addit Contam. 2000 Apr;17(4):241-59. 20) Petersen MS, Halling J, Bech S, Wermuth L, Weihe P, Nielsen F, Jørgensen PJ, Budtz-Jørgensen E, Grandjean P. Impact of dietary exposure to food contaminants on the risk of Parkinson's disease. Neurotoxicology. 2008 Jul;29(4):584-90. 21) McCarty MF. Does a vegan diet reduce risk for Parkinson's disease? Med Hypotheses. 2001 Sep;57(3):318-23. 22) Fernstrom JD, Wurtman RJ, Hammarstrom-Wiklund B, Rand WM, Munro HN, Davidson CS. Diurnal variations in plasma concentrations of tryptophan, tryosine, and other neutral amino acids: effect of dietary protein intake. Am J Clin Nutr. 1979 Sep;32(9):1912-22. 23) Wurtman RJ, Wurtman JJ, Regan MM, McDermott JM, Tsay RH, Breu JJ. Effects of normal meals rich in carbohydrates or proteins on plasma tryptophan and tyrosine ratios. Am J Clin Nutr. 2003 Jan;77(1):128-32. 24) Schwartz RH. Parkinson's disease and vegan diet. Med Hypotheses. 2004;63(1):178. 25) El-Hodhod MA, Younis NT, Zaitoun YA, Daoud SD. Cow's milk allergy related pediatric constipation: appropriate time of milk tolerance. Pediatr Allergy Immunol. 2010 Mar;21(2 Pt 2):e407-12. 26) Barichella M, Cereda E, Pezzoli G. Major nutritional issues in the management of Parkinson's disease. Mov Disord. 2009 Oct 15;24(13):1881-92. 27) Louis ED, Zheng W. Beta-carboline alkaloids and essential tremor: exploring the environmental determinants of one of the most prevalent neurological diseases. ScientificWorldJournal. 2010 Sep 1;10:1783-94. 28) Hanausek M, Walaszek Z, Slaga TJ. Detoxifying cancer causing agents to prevent cancer. Integr Cancer Ther. 2003 Jun;2(2):139-44. 29) Smith TJ, Yang CS. Effect of organosulfur compounds from garlic and cruciferous vegetables on drug metabolism enzymes. Drug Metabol Drug Interact. 2000;17(1-4):23-49. 30 Smith TJ. Mechanisms of carcinogenesis inhibition by isothiocyanates. Expert Opin Investig Drugs. 2001 Dec;10(12):216774. 31) Furst A. Can nutrition affect chemical toxicity? Int J Toxicol. 2002 Sep-Oct;21(5):419-24. 32) Pelletier C, Imbeault P, Tremblay A Energy balance and pollution by organochlorines and polychlorinated biphenyls. Obes Rev. 2003 Feb;4(1):17-24. 33) Imbeault P, Chevrier J, Dewailly E, Ayotte P, Despres JP, Mauriege P, Tremblay A. Increase in plasma pollutant levels in response to weight loss is associated with the reduction of fasting insulin levels in men but not in women. Metabolism. 2002 Apr;51(4):482-6. 34) Hue O, Marcotte J, Berrigan F, Simoneau M, Doré J, Marceau P, Marceau S, Tremblay A, Teasdale N. Increased plasma levels of toxic pollutants accompanying weight loss induced by hypocaloric diet or by bariatric surgery. Obes Surg. 2006 Sep;16(9):1145-54.
MUST FOOD. PLANT-BASED | WHOLE | ORGANIC | REAL FOOD
NAKED: NEW AUTHENTIC KIND & ENLIGHTENED DIET. NAKEDFOODMAGAZINE.COM
NAKED NAKEDKITCHEN FOOD
eggplant & lentil lasagna Yield: 6 Towers. Recipe developed by the Naked Food Chefs.
44
Naked Food Magazine
INGREDIENTS and ½ tsp. turmeric powder. Stir.
•
1 large organic eggplant
•
1 organic bell pepper
•
1 handful leafy greens (bok choy, swiss
Preheat oven to 300 degrees. Start building the
chard), slightly chopped
towers by placing the largest eggplant slices in
1 cup cooked or 1 organic BPA-free can
a glass or ceramic baking dish. Add a slice of bell
lentils, drained
pepper and tofu on top of each eggplant, and
•
1 pack (125 gr.) organic, non-gmo, firm tofu
pour a tablespoon of the miso/turmeric broth
•
1 Tbsp. light miso
over each tower. Add the leafy greens to each
•
1 Tbsp. Turmeric powder
tower and top with a layer of about 2 table-
•
1 cup water
spoons of lentils. Add another layer of eggplant,
•
pepper, and tofu and pour the broth on each of METHOD
them once again. Add a final layer of eggplant
Cut eggplant, pepper, and tofu into thin
and add a pinch of turmeric powder to all. Bake
slices. Mix 1 cup of water with the miso paste
for 20-25 minutes and serve.
Naked Food Magazine
45
NAKED LIFESTYLE
46
Naked Food Magazine
do you really want to be
fat for life? BY DOUG LISLE, PhD & ALAN GOLDHAMER, DC
If you are not already on it, we would like to
health associations often insist that the standard
introduce you to an exciting new diet program
American diet is "healthy"! So, think positive!
called Fat for Life. Would you like to eat whatever you want, whenever you want it? Would
You may be among the lucky one-in-five
you like your exercise program to be as easy
Americans who won't suffer unnecessary illness
as pressing the remote control button on your
and premature death. And besides, what is so
channel-changer?
bad
about
cancer,
heart
disease,
strokes,
diabetes, arthritis, and osteoporosis? Isn't that The Fat for Life program allows you to do
why you have health insurance?
whatever comes easiest for you. No thought or effort is required! Millions of Americans swear by
Admittedly, not everyone is comfortable being
the Fat for Life program, and now you can, too!
fat and sick. But that is no reason to forsake the
In fact, it was recently announced that for the
Fat for Life program. If you don't like carrying the
first time in history the majority of adults in the
extra weight, you can get your doctor to give
United States are obese. This just shows how
you appetite-suppressing drugs, or to staple
quickly the Fat for Life program is catching on.
your stomach. "But, you ask," Doesn't research indicate that it may be more likely that my doc-
"But, aren't there risks associated with being
tor can cure cancer than cure obesity?" Well,
fat?" you ask. Well, while it is true that at least
ask yourself this question: Why do you have to
75-80% of all deaths in the United States are
be so negative? Just think positive thoughts.
attributable to unhealthful diet and lifestyle
Everything is exactly the way it is supposed to
choices, government officials, doctors, and even
be. Go with the flow. Naked Food Magazine
47
NAKED LIFESTYLE time. The brain mechanism that organizes this
Diet is no laughing matter By now, you can tell that we have been writing
tongue-in-cheek.
But
doesn't
what
we have written sound all too familiar? Most people, even most physicians, are really in the dark when it comes to diet and nutrition. Fortunately, there is an easy-to-understand approach to weight loss, and it doesn't involve any pills, powders, potions, or other gimmicks. It does involve learning how to eat and to exercise in ways that are consistent with our natural history. That means eating a diet consisting of whole natural foods. It also means
into our psychology over countless generations, as part of our natural biological heritage. All creatures need to know both when they are "hungry" and when they are "full," so that they can live most effectively. The satiety mechanism appears to depend upon two types of receptors in our mouths and stomachs. These are stretch receptors, which give our brain information about how "stretched out" our stomach is, and nutrient receptors,
engaging in frequent, moderate exercise.
which tell us the caloric density of the food we
Does our program work? At the TrueNorth
of raw salad, you may feel "full" in terms of
have eaten. Notice that if you eat four pounds
Health Center, we have helped many people lose unneeded and unwanted fat, and keep it off, by following a few sensible guidelines. But before we describe our approach, let's look at why conventional diets don't work. One reason that diets don't work is that they contain foods that
were
never
present
in
the
natural
environment! As a result, these foods - such as bread, cheese, crackers, "low-fat" chocolate shakes, margarine, and "light" beer - have the ability to fool the brain's natural appetite mechanisms.
When this happens, people tend to
over-consume, and that over-consumption is
being "stretched out," but the nutrient receptors in your stomach also will be saying, "Hey, that was 'OK,' but it wasn't nearly enough! Get me some calories, or I'm going to continue to complain!" You might feel "stretched out" but still hungry. To be satiated, or hunger-satisfied, we have to have our stomach both stretched out and filled with some "real" calories. In the environment of our ancestors, the foods had moderate caloric density; that is, those foods both stretched the stomach and also caused significant nutrient signaling to the brain.
stored as fat. It is just about as simple as that.
People couldn't easily overeat on foods of
Fooling our nature
their stomachs would hurt. Our ancestors ate
Our brains are built to sense the caloric value of foods we eat. When we've eaten enough, our hunger drive is designed to shut down naturally. Notice that you have never "accidentally" eaten 50 apples. Your body "keeps count" and shuts your hunger down at the appropriate
48
feat is called the satiety mechanism. It was built
Naked Food Magazine
moderate density because the stretching of everything they could, until they felt full, and then stopped eating! They never worried about overeating and getting fat (which might have been dangerous in a natural setting). They didn't need to be concerned about this because on a natural diet, people rarely get fat.
Processed foods
trated sources of calories. Meat consumption
Modern, processed foods tend to be more
was probably relatively unusual in the natural
calorically dense than natural foods. They can
environment, and it packed a big punch at about
fool our satiety mechanism! When people eat
1200 calories per pound.
substantial quantities of processed foods, it is quite natural for them to overeat, because the
In today's world, the Fat for Life crowd is eating
stretch receptors in their stomachs are not getting
a diet that predominately consists of processed
much chance to signal "enough" - until too much
foods and meat, fish, fowl, eggs, and dairy
has been eaten.
products. This guarantees that the caloric density of the average American's diet is much,
Let's look at the caloric density of some popular
much greater than their appetite machinery is
foods. Raw vegetables, such as salads, contain
built to handle! Any creature given a diet that
about 100 calories per pound. Cooked vegetables,
is more concentrated than is appropriate for
such as carrots, contain about 200 calories per
its design will tend to overeat - and get fat. Birds
pound. Fresh fruits contain about 300 calories per
eating processed foods, for example, may fatten
pound, and starchy vegetables and grains contain
to the point that they can no longer fly. Given this
about 500 calories per pound. Breads, pizza, ice
perspective, it is hardly a surprise that over 50%
cream, and other processed products are usually
of U.S. adults are obese; and another significant
between 1000 and 1500 calories per pound!
percentage is well above their optimum weight.
Easy to overeat
Remarkable new approach to weight loss
A pound of bread, for example, has about 1200 calories! Because of processing, bread is a more concentrated product than grains or starchy vegetables.
Therefore,
when
eating
bread,
there will be less stretch receptor activity in the stomach
signaling
for
satiety
than
when
eating grains, given the same caloric intake! Some examples might make this easier to understand. Which is easier to eat: a pint of ice cream, or five pounds of cooked carrots? Which is more likely to make you feel full: a pound of pizza, or eight pounds of cooked broccoli? Four ounces of chocolate, or three large baked potatoes? You can see that overeating is easy to do
if
concentrated,
processed
foods
are
prominent in the diet. Meats are also very concentrated - one of the few naturally concen-
A key strategy in any successful weight loss program is to treat your body in the way it was meant to be utilized. A top priority of this strategy is to eat a diet consisting of whole natural foods - fresh fruits and vegetables, and the variable addition of whole grains, raw nuts and seeds, and legumes. In addition to the many other health benefits, this dietary strategy will provide
sufficient
stretch
receptor
activity,
resulting in satiety. With this dietary strategy, significant overeating is much less likely to occur. At the Center, for lunch and dinner, we recommend that meals be eaten in a particular order. First, eat a large, raw vegetable salad. Steamed vegetables should be eaten next. Naked Food Magazine
49
NAKED LIFESTYLE Finally, eat starchy vegetables and whole grains.
"fat battle" is easily won. Combined with a
There is a reason for this recommendation. We
moderate exercise program, this strategy really
have observed that once a person gets a taste of
works - just as nature intended. We have found
higher-calorie foods (such as cooked grains), low-
that our overweight patients tend to lose about
er-calorie foods (such as raw salad) are suddenly
two pounds per week using this strategy. Most
less appealing. This can result in less salad and
medical researchers would consider our patients'
vegetable consumption, which, in turn, can cause
successes to be "miraculous." We don't, but we
an overall increase of the meal's caloric density.
are very pleased to see our patients consistently
By starting with the least caloric foods - when we
rewarded for following this "uncommon sense"
are the most hungry - more low-density food is
approach to weight loss.
consumed. This results in more stretching of the stomach, which helps us to feel full and thus less
We should add a few comments about exercise
likely to overeat.
because some people place so much emphasis on it. We have seen people who exercise almost
50
Using this strategy, there is little need to be
constantly, but still fail to lose weight. Exercise
concerned about portion size. There is truly no
is a useful and important adjunct to healthful
need to "go hungry." By consuming the major-
living and to weight control, but exercise alone
ity of calories from moderately concentrated,
is not enough. We recommend that our patients
unprocessed, whole, natural foods, most of the
engage in moderate exercise 4-5 times per week.
Naked Food Magazine
Actually, we think it is a good idea to exercise
in the modern Western world are no longer
moderately almost every day, if you have the
living in an environment of scarcity. But our
time. By "moderate" exercise, we mean an
natural programming is still with us, encouraging
activity that causes you to have to work at it a
us to eat as much as we can with as little effort
bit. If you are an Olympic marathoner, it might
as possible! Is it any wonder that obesity is an
mean a five-mile run. For most of our overweight
epidemic within industrialized societies? Your
patients, however, it probably means a brisk 20-30
"natural" tendencies may be to eat the most
minute walk. If our program seems "too good to
concentrated foods available - and to exercise as
be true," we're not surprised. While our diet and
little as possible. But you needn't be a slave to
exercise strategies are very simple and easy to
these tendencies. People are often able to over-
understand, they are sometimes difficult to
ride them with some moderate effort. You can
implement.
"use your head" to think ahead when it comes to your health and fitness. Plan ahead to have
ENERGY CONSERVATION PROGRAMMING
plenty of whole natural foods available at all
Many factors can get in the way, but the most
times so that it is convenient, and schedule time
potent obstacle that you face in conquering the
to engage in regular, moderate exercise. You do
Fat for Life challenge is your built-in "energy
not need a "miracle" to have a healthy, trim body,
conservation programming. "Programmed for
but you need to understand and respect how
convenience foods, all animals, including humans,
you were naturally designed to live.
have energy conservation programming built into their nervous systems. The nature of this
You were designed to consume a diet of whole
programming differs from species to species, but
natural foods and engage in moderate, regular
it is always there, nonetheless. Migratory birds,
exercise. Your energy conservation programming
for example, will fly in a characteristic "V"
may make it seem "unnatural" to live this way,
pattern, so that they can use each other's bodies
but that is only because of the modern
to break the wind - and save calories. Many fish
environment. Progress has made unhealthful
swim in schools, saving calories riding in each
living all too easy. By implementing these
other's wake. And predators, all over the world,
simple strategies, you can join the fortunate few
are found to pick on the "weak," so that they get
who are fit - not fat - for life.
the greatest number of calories for the least amount of effort expended.
Alan
Goldhamer
is
a
chiropractic
doctor,
osteopathic physician, and founder of TrueHumans, too, have this type of programming as
North Health Center. For further information visit
part of human nature. We are programmed to
HealthPromoting.com.
want to get as many calories as we can, with the least possible effort! This is great programming
Doug Lisle, PhD is the Director of Research for the
for humans living in an environment of scarcity,
TrueNorth Health Center in Santa Rosa,
which is where almost all humans lived until just
nia, and is the psychologist for the McDougall
the last few decades. Now, however, most of us
Wellness Program.
Califor-
Naked Food Magazine
51
NAKED KITCHEN
three ingredient spring rolls Yield: 4 Rolls. Recipe developed by the Naked Food Chefs.
INGREDIENTS For the rolls • 1 large organic eggplant • 4 organic bell peppers • Fresh organic oregano, divided For the marinate • 1 medium red onion • ½ cup water • 2 Tbsp. Tamari • Fresh oregano METHOD In a power blender or food processor, mix water, tamari, a sprig of oregano and sweet onion until liquid. Slice eggplant thinly lengthwise. Do not remove the skin. Cut out bell pepper stems and sliced them open vertically. Remove the seeds and white pulp. Add marinate to a non-stick pan or griller and sauté eggplant and peppers for about 10 minutes. Put aside. Place slices on a flat surface. Add one slice of pepper on top of a slice of eggplant and roll them together completely to form a cylinder. Serve and garnish with fresh oregano leaves.
52
Naked Food Magazine
Naked Food Magazine
53
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
Naked Food Magazine
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.
Naked Food Magazine
55
PHOTOGRAPHY © JEN ROSENSTEIN
NAKED INTERVIEW Q. Tell us a bit about Yes! and
reconnecting the spirits through
message, without wasting too
the
nature. I felt all of this positivity
much time?
meaning
behind
this
under this umbrella of the word
powerful new record.
Yes, which is opening your heart,
A writer I met many years ago
A. Well, Yes! is an album that was
to step out of our comfort zone
told me: “Trade in clever for
written rather quickly; however,
and step into a new project.
truth”. When I started writing,
it did take me 12 years to realize
That’s essentially it. It’s hard to
I just wanted to be clever and
it. Twelve years in that I longed
talk about an album (chuckles),
have all kinds of weird words
to make a simple lush acous-
for an album can be described
and things, and I found that it
tic album. I needed the years
in millions of words.
was harder to convey a message.
to learn how to arrange music
Once I had success with songs
and how to craft the songs that
Q. You have a way of sending
like “I’m Yours”, “I Won’t Give Up”,
could stand alone without a
these messages. As a songwrit-
or “I Won’t Worry My Life Away”, I
lot of production. Eight years
er, one can touch people with a
felt the power of a simple affir-
ago on that journey I met my
word, or with a line of thought.
mation and a simple message.
collaborators to this Album,
The simplest of messages can
Raining Jane. What they bring
have the most powerful mean-
Even my own life experience
is this unique musicianship and
ing: “When you love someone it
was being transformed through
the
the
comes back to you” is one of the
these simple affirmations. That
awareness that I needed to help
messages you send in one of
became part of my writing prac-
me convey these messages.
your songs. Is this concept of a
tice as well as my life practice.
Raining Jane and I have been
‘simple message’ part of what
I learned in my own life that
recording together for about
you practice in life?
whatever I put after the words
tenderness
and
I am, I am going to become. I
8 years, so I knew what was possible going into the studio
A. Yes. I aim to keep things that
am, being the two most power-
to make this record.
simple. I get a lot of my inspira-
ful words that we can utter. Do
tion and information through
we want to say I am sorry, I am
I wanted the messages on this
yoga class, which is a very
hopeless, I am tired?... because
record to be simple. I want-
simple practice of breathing
we will become, those things. I
ed them to be full of affirma-
and listening. Then I can take
always wanted to write things
tions, songs of healing, songs
that same practice off the mat
that uplifted me and gave me
of hope, and songs to fulfill our
in
strength in my everyday life.
psychological needs: to help us
gardening, or relationships. I
remember
and
find less can be more. You want
Q. You are describing the whole
ourselves,
to take the shortest steps to
concept of lifestyle medicine.
especially, but also with our
get to your goal and I find
We
families and our community.
that as a songwriter, that’s
health is not only about exercis-
The
the greatest challenge.
How
ing, but it’s about feeding your
can one get directly to the
mind and feeding your body in
compassion
forgiveness with
messages
are
about
environmental stewardship and
56
Naked Food Magazine
my
other
practices
like
forget
sometimes
that
the same manner you feed your
that it increases your aware-
incorporate this into my life
soul to make it comprehensive.
ness about obviously what you
for the last seven years. In my
It’s not one thing or the other. Is it
have and what you have to
dressing room for example,
difficult for you as a busy entre-
be grateful for, but what’s in
where normally I might have
preneur and musician to keep
front of you, and where your
put a couple of beers and some
this lifestyle medicine approach
food comes from. That practice
bread with sandwich stuff, now,
all the time?
of gratitude transformed my
I ask to have fresh greens from
whole outlook on food.
the local farmer’s market, a couple of root veggies, whatever
A. It’s not so difficult now because I’ve been practicing this
To go back to your question
seasonal veggies are there, and
lifestyle for about seven years.
for a second, it’s been easy to
if you have a juicer, bring us one.
Seven years ago I found the practice of gratitude. That means to say thank you, specifically, for food. I learned how to start saying thank you when I sat down at my meals, and I encourage other people to do this because I feel this is the gateway
to
transformation.
When we say thank you, it takes us to the next level. It gets us out of our worry. It slows the mind down from whatever business we have, and we become present to what is before us. If we sit down at our meal and we say thank you, thank you food; thank you to the distribution team that managed to get it to a farmer’s market, to our store, to our table; thank you to the micro organisms under the soil whose precious life matter to make the food grow. What that does is
PHOTOGRAPHY © JEN ROSENSTEIN
to the farmers who grew this
Naked Food Magazine
57
PHOTOGRAPHY © SHARON COHEN
NAKED INTERVIEW
I incorporate that into my life,
just not sustainable for a musi-
with me a second case with a
and continue to say thank
cian. Your body will get tired.
small blender, and some whole
you for the local food, the
You will run out of energy.
food concentrate powders like vita-mineral greens to keep me
opportunities that I have in
58
business to share my messages,
In my job I wanted to be present
where I want to be if I should
and all of the above. Thank you
everyday. I wanted to have
end up in a part of the world
goes a long way, and it helps
my voice work perfectly; and I
or in a neighborhood that is
you bridge the gap between
found that through eating whole
experiencing food scarcity. If
cultures.
foods, and avoiding processed
there is no fresh food there, I
foods and food products, I was
know I can turn to my little
Through the years, I’ve learned
thriving. I was transforming,
suitcase
where
how to make it work for me. I’ve
not only in my physical but my
hoarding
nuts,
learned that the old school rock
mental ability. I’ve learned to
things that I find on my journey
n’ roll method of eating pizza,
incorporate that into my life
that keep me going.
and drinking beers and soda is
and into my travels. I bring
Naked Food Magazine
I’m
always
apples,
and
Q. When did you fall in love with
A. My favorite part is actually
the energy inside your body
avocados?
the labor! (He chuckles). I love
is going to be flowing the way
when it is time to dig a new row
that it naturally can. I feel that
A. I was advised 10 years ago to
in the garden or it is time to
it definitely has had an impact
buy some land and I found an
turn over the soil. I love to dig
on my music.
avocado farm back home. I took
a hole to plant a new tree. I just
that on to grow the fruits. At
love that hard work because the
My diet is also a result of having
first I wanted to just live out in
rest of it is going to be about
grown up eating the Standard
my patience maturing. I sure
American Diet. Many of my fam-
really spoke to me, and I’ve want to eat out of my
have had pleasure seeing that
ily members are obese, or large-
been thatIt on. Through same taking zip code. made
happen. When I first got started,
ly overweight. I’ve lost some of
me want to find my other food trees, and low crops farmer’s market, meet that can feed our family. my farmer, and made The founder of Café aGratitude me want to become said to me years ago, “Farms farmer myself."
I was impatient – I didn’t want
my family at a young age and I
to wait for this thing to grow!
know it is directly related to diet.
I’ve got to wait how long?
I obviously didn’t want that for
How many years? Now, literally
myself. I could see my future
seeing the fruits of the labor,
if I had continued to eat that
it has taught me how to be
way, and I also wanted to be an
are the future university,” and
patient in every other field that
example for my family. I wanted
this was about the same time
I work in. The reason why I love
to learn as much as I could, and
I started learning about food
the labor so much is because
share these breakthroughs in
scarcity, and food deserts. I’m
at the end of that day you
modern eating to help trans-
realizing now that local is the
can see progress. Otherwise
form their life experience while
new organic. This goes back to
you have to wait an entire
they still had time. That flows
saying thank you when you sit
season or at least a couple of
over into my music as well
at the table. Thank you for this
weeks to see some progress.
because I want my music to
"...That awareness the wilderness, but made the trees the years, I’ve added a variety of
also be of service. I just don’t
food. Where did this come from? How far did this food travel to
Q. Has your plant-based diet
want to be out there for the
my plate? How many people are
influenced your music?
sake of consuming or to offer some quick product for
involved in this? That awareness made me want to eat out of
A. Yes, it has. It has added light-
somebody to consume. A lot of
my same zip code. It made me
ness to the music. It has added
music nowadays is made that
want
farmer’s
a spirit to the music. It has add-
way. It is made to consume
farm-
ed an awareness of nature, and it
quickly and then you have to
want
has also added “groundedness”.
move on. I wanted the music
All those are qualities of whole
to be of service for the soul, to
foods. When you eat them, you
the mind, and to the heart, and
Q. What is your favorite part of
are going to feel light, grounded,
I think that is also a reflection
being a farmer?
connected to nature, and con-
of the transformations I’ve had
nected to their spirits because
through food.
to
market, er,
and
find meet made
my my
me
to become a farmer myself.
Naked Food Magazine
59
NAKED INTERVIEW Q. You are an accomplished
make
well-
power of love, which is the only
artist, photographer, producer,
balanced and colorful plates.
thing, in our opinion, that will
farmer, surfer, and now filmmak-
Having said that, my gal has
save humanity and the species
er.
the magic, and she only reads
that inhabit the planet. What
cookbooks and food magazines,
would be a message of love
and I’m very, very, blessed.
to everyone who reads this
Are you an accomplished
cook as well?
some
pretty
interview, to practice more
A. Well, that’s what I’m learning. I am very fortunate to have
Q. Could you share one of your
kindness,
compassion,
and
a partner in my life who is a
raw desserts with us?
enlightenment in their lives?
ran a restaurant, a little healthy
A. The easiest that I make
A.
café, for many years in Southern
regularly is that I mash avocado
practice of gratitude, I noticed
California. It was in that café
and banana together. I eat this
there were many things that I
that I would go and get
during my show. When I come
didn’t know I didn’t know, that
smoothies and salads. That's
backstage before the second
were revealed to me. I saw the
how I fell in love with her. Now
half of the show, I will quickly
world differently. I could empa-
I have her in my life, so as I
eat avocado and banana to give
thize with the world, and I could
bring the food from the gar-
me that good quick energy.
forgive myself for how I treated
den and from my fruit trees,
When I want to make something
myself or treated others and
she does the magic. She’s been
fancy, and I have to use avoca-
the world around me. It really
studying nutrition and taking
do because I have hundreds of
was a game changer for me.
our household to the next level,
them always falling off the trees,
and with that, she is teaching
and I don’t want them to go to
A lot of times we bring our re-
me how to prepare food. That
waste. I use avocados and raw
grets and our failures with us
was at my request – I said, if you
cacao. I stir that up like a pud-
into the future. The practice of
ever for some reason happen to
ding, and it turns into a rich
gratitude can help us be okay
get a cold or a flu, and you are in
chocolate mousse. I sweeten it
with our past, and see before
bed, I want to be able to make
with dates and maybe a touch
us an unwritten, bright future.
you a good soup! I would like to
of vanilla. All your guests will
Most importantly, the practice
make you something that will
think they are eating regular
of gratitude brings you to the
warm your heart.
chocolate mousse, and they’ll
present, and that’s the only
never guess that is avocado
time in life that’s certain. In this
Otherwise, I can make a re-
pudding,
also
present moment, the choices I
ally great salad! I can also make
love sticking an almond or
make today out of love are
some pretty interesting raw
a walnut in a date and just
going to greatly impact tomor-
desserts, too, and also a world
laying those out. People find
row. I feel that the practice of
of smoothies and juice con-
that they taste like candy.
gratitude is always the first
phenomenal cook. In fact, she
essentially.
I
60
Naked Food Magazine
I
discovered
the
step to take to arrive where it
coctions. I can also roast some veggies or steam them and
When
Q. Your songs speak of the
is your heart dreams.
NAKED KITCHEN
CHOCOMOLE MOUSSE
Yield: 4 Servings. Recipe developed by Jason Mraz
INGREDIENTS •
5 ripe avocados
•
1-2 cup dates, chopped or blended
•
1-2 cup raw cacao
•
1 cup raw carob powder
•
1 Tbsp. alcohol-free vanilla
METHOD Mash up avocados. Add dates, raw carob powder, and vanilla. Stir well. Mix in ½ cup of cacao. Keep adding in ½ cup increments until chocolate taste is right. Careful not to overdo it. Too much cacao will make the taste bitter. Blend it until smooth and serve.
Naked Food Magazine
61
NAKED COLUMN
BONE BROTH & MAGIC BEANS BY DAVID KATZ, PHD
W
e are, it seems, unendingly as enthu-
We are told in the Times article that broth, the
siastic about dietary magic du jour
liquid resulting from simmering some meat but
as ever Jack was about his beans. And
mostly bones, “combines mystical connections to
now it turns out that we have something else in
the ancient world and demonstrable nutrition
common: Jack’s giants were apparently inclined
benefits in the modern one.”
to grind bones to make bread. We are using them to make broth. So says The New York Times, in
Hmm. Let’s start with that first one. I recently
a prominent article designed to capture the
published the third edition of my nutrition
latest culinary buzz, propagate it, or classically,
textbook for health care professionals. The book
some of both. Buzz begets buzz just as the rich
ran to over 750 pages, and roughly 10,000
get richer.
references (and yes, it was every bit as painful as it sounds; writing textbooks is not for the faint
If that buzz were just culinary, I wouldn’t have
of heart). Nowhere in the mix did I or my
much to say about it. Taste, after all, is a matter
co-authors find, or cite, an article about the
of taste; and if some are inclined to replace a cup
“demonstrable nutrition benefits” of bone broth.
of tea with a cup of bone and meat juice, it would
62
be their business but not mine. But inevitably,
OK, maybe that evidence was demonstrated in
any discussion of food these days devolves into a
the past few days. So I just searched Pubmed,
dubious blend of New Age mysticism, ideologi-
the vast, online archive of the peer-reviewed
cal fervor, and overcooked opinion. In this regard,
biomedical literature using the terms “bone
bone broth is merely the latest recipe for déjà
broth health” and no other stipulations. A total
vu, all over again.
of 12 citations were retrieved, out of literal
Naked Food Magazine
Naked Food Magazine
63
NAKED COLUMN millions, and none was a study of health effects
carnivorous as their prowess allowed with limited
of bone broth. The closest by far was a study
impact on the planet. However, that didn’t last
of broths as a culture medium to diagnose
long. Even when our numbers were measured
specific infections in orthopedic implants. Well,
in millions, rather than billions, our hunting
admittedly, the Times said “demonstrable,” not
massively impacted the planet. When we crossed
actually “demonstrated.” Moving on.
the land bridge from Asia, almost every large land herbivore in North America was exterminated
It might make sense that bone broth could
in rather short order.
confer health benefits in the Stone Age, where hunter-gatherers had hard work to do to
Quite simply, over 7 billion Homo sapiens
ensure they had adequate sustenance, including
cannot be “hunter-gatherers.” We would need a
adequate protein. Comparable benefits might
land mass the size of Jupiter, populated with the
accrue in parts of the modern world prone to
animal profusion of the actual Stone Age, even
protein malnutrition, such as Somalia, the Su-
to try. It’s a fantasy, not a mystical connection.
dan, or Bangladesh. I doubt many people
It’s right up there with the idea that sports
prone to kwashiorkor (a form of severe protein
drinks will make you a super-athlete absent any
malnutrition) read the Times article, however.
actual sport, or that driving a Hummer will make
Meat deficiency is a quite unlikely problem
you Indiana Jones, despite the fact that you
among those who did.
never drive out of suburban sprawl. Whether or not we drink bone broth, we really do need to
How about that first point: “mystical connections
grow up and stop drinking this Madison Avenue
to the ancient world”? Well, if that bone broth
Kool-Aid.
results from the simmering of a bison you brought down with a spear, I’m with you.
Presumably the bones used for broth are from
Mystical connection, indeed. But come on,
animals we would have killed for food anyway,
folks. There is nothing remotely connected to
so no incremental harm, no incremental foul. But
the ancient world, mystically or otherwise,
we are nonetheless obligated to acknowledge
about lining up at a trendy café to purchase
the prevailing effects of carnivorous inclinations
your carefully made bone broth in lieu of your
on the horrifying treatment of animals, including
recently renounced double latte-mocha-frappa-
our fellow mammals (some more intelligent than
whatever.
the family dog); and on the environment. In this context, making use of bones we already have
There is a serious problem with this reverence
from animals treated and fed well is one thing.
for everything pseudo-Paleo. That problem is
Creating a market for more animals raised and
us, in our voracious multitudes. Along with
slaughtered with wanton disregard for ethics and
animals and plants now almost entirely extinct,
implications is another.
the Stone Age was populated with many fewer
64
of us. That makes a huge difference. Small,
The New York Times told us that, “Broth made
scattered bands of Homo sapiens could be as
with plenty of bones contributes to well-being
Naked Food Magazine
in ways that other foods don’t.” Since it was in
lan. Wholesome foods in sensible combina-
the The New York Times, I guess it must be true.
tions to quote…well, myself and Frank Hu. In an
As noted, I looked for evidence and couldn’t
important study published in 2009, using only
find any. I haven’t seen beanstalks grow from
“habitual intake of vegetables, fruits, and whole
magical beans either, but maybe that’s true, too.
grains” was enough to differentiate “eating well” from “not eating well” in a cohort of
stacked
roughly 30,000 Europan adults. Those who ate
monumentally in the other direction. Among
well, in combination with a few other salient
modern
health-related
The
evidence
we
do
populations
have
with
is no
difficulty
behaviors,
had
a
lifetime
is
probability of all major chronic disease fully 80%
the addition of plant foods to the diet that
lower than those who didn’t eat and live well.
reliably leads to better health. This has been
In this age of endless, competing dietary dogma,
shown
examining
it’s almost hard to believe that just “habitual
heart disease and cancer; it has been shown in
intake of vegetables, fruits, and whole grains”
massive epidemiologic studies over, and over,
sufficed to define a healthful diet; but it was.
procuring
enough
in
protein
intervention
or
studies
meat,
it
and over, and over again; and it is not just “demonstrable” but actually demonstrated by
So there you have it. If you like bone broth, sip
the enviable health outcomes enjoyed in the
bone broth; although I do think you are obliged
world’s Blue Zones.
to consider the lives, and deaths, that spawned those bones. Cruelty has no place on the menu
What
really
is
most
arresting
about
our
endless penchant for nutritional pixie dust is
of decent people, whatever our gustatory inclinations.
how willing we are to ignore what we already know while pursuing the elusive. Before bone
If, however, you are counting on well-being
broth and pomegranate juice were mystical
you can’t get from other foods, and/or mystical
elixirs; before gluten was poison and fructose a
connections, well then, I have some magic beans
toxin; before a fixation on GMO and a fascination
to sell you. Oops, I forgot: Paleo eating doesn’t
with Goji berries; before wheat made us fat and
allow for beans. Well, then, fee, fie, foe, fum; I'll
grains made us stupid, we already knew enough
just eat the beans.
to prevent fully 80% of all chronic disease and premature death. No expert even disputes this.
David L. Katz MD, MPH, FACPM, FACP, is the
We know enough right now. We have known
founding
enough for literal decades.
Prevention Research Center. He is a two-time
director
of
Yale
University’s
diplomate of the American Board of Internal The most remarkable thing about the dietary
Medicine,
a
board-certified
component of lifestyle as stunningly effective
Preventive
Medicine/Public
medicine is how simple it is. “Real food, not too
clinical
much, mostly plants,” to quote Michael Pol-
School of Medicine.
instructor
in
specialist
Health,
medicine
at
in
and the
a Yale
Naked Food Magazine
65
NAKED KITCHEN
DIGESTIVE BOOSTER & RESTORER Yield: 2 servings. Recipe developed by the Naked Food Chefs.
INGREDIENTS •
2 organic celery stalks
•
1 organic cucumber with skin
•
1 organic green apple with skin
•
1 handful of organic leafy greens (kale, chard, collard greens)
•
1 organic kiwi with skin
•
1 cup filtered water
• METHOD Mix in high power blender and serve.
66
Naked Food Magazine
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