THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO PREVENTING AND REVERSING DISEASE
THE ULTIMATE
GUIDE TO
WEIGHT
LOSS ATHLETICS:
LOW CARB VS.
HIGH CARB
THE LINK BETWEEN
THYROID
& PANIC ATTACKS
MEAT &
ROCK THE NEW YEAR
PLANT-BASED
CANCER WINTER 2016 $6.95US $7.95CAN
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STYLE! 8 Reasons Flax Beats Eggs! Probiotics 101 The Best Kept Secret In Medicine What Your Blood Sugar Is Telling You
CONTENTS WINTER 2015
14 NAKED spotlight
8 reasons flax beats eggs!
FEATURES
6
NAKED WELLNESS The Ultimate Guide To Weight Loss By PCRM
16
NAKED WISDOM The Best Kept Secret in Medicine By Michael Greger, MD
22
NAKED FOOD How To Really Read A Label By Amy Lucariello, BS, CNTP
30
NAKED TRUTH What Your Blood Sugar Is Telling You By Pamela Popper PhD
34
NAKED FITNESS Low Carb vs. High Carb By John McDougall, MD
40
NAKED LIFESTYLE Probiotics 101 By Michael Klaper, MD
48
NAKED HEALING The Link Between The Thyroid & Panic Attacks By Margarita Restrepo, CPBN
54
NAKED LIFE How To Fix Panic Disorder By Douglas Lisle, PhD
60
NAKED COLUMN Meat and Cancer By David Katz, PhD
NAKED WELLNESS
8
Naked Food Magazine
THE ULTIMATE GUIDE TO
WEIGHT-LOSS BY PHYSICIANS’ COMMITTEE FOR RESPONSIBLE MEDICINE (PCRM)
O
f the many ways to lose weight, one stands
So let’s get started! Choose the day when you
out as by far the most healthful. When
would like to start the diet. Weigh yourself before
you build your meals from a generous array of
you start and keep track of your weight during
vegetables, fruits, whole grains, and beans—
the three weeks. Also, keep a record of what you
that is, healthy vegetarian choices—weight loss
are eating. Keeping a food record and a journal
is remarkably easy. And along with it come
of how you feel while you’re on the diet will
major
help you monitor your progress.
improvements
in
cholesterol,
blood
pressure, blood sugar, and many other aspects of health. The message is simple: Cut out the
Overall Principles
foods that are high in fat and devoid of fiber, and
Choose foods from plant sources. Avoid all animal
increase the foods that are low in fat and full of
products and saturated fat, and keep vegetable
fiber. This low-fat, vegan diet approach is safe
oils to a bare minimum.
and easy—once you get the hang of it. Focus on the “New Four Food Groups” Getting started can seem a bit daunting. It is
The New Four Food Groups—grains, legumes,
often hard to imagine doing anything—be it a
vegetables, and fruit—can provide you with all
diet, new exercise regimen, or any other new,
the nutrients you need. To meet your nutrient
healthy habit—forever. The best way to do this
needs, select 8 servings of grains, 3 servings of
approach is to follow the diet completely for
legumes, at least 4 servings of vegetables, and
three weeks. This means no sneaking ranch
3 servings of fruit daily. It is important to vary
dressing onto your salad, adding egg whites to
the foods you choose within the food groups,
muffin batter, or having a bit of chicken with
not only because “variety is the spice of life”,
dinner. Only by doing the diet all the way will you
but also because it helps you to cover all your
be able to reap all the benefits and avoid lapses
nutritional bases. The food guide chart below
that can lead to weight gain.
will provide you with about 1500 calories. Naked Food Magazine
9
NAKED SPOTLIGHT
8 REASONS
flax BEATS eggs!
Eggs have long played a crucial part in constructing baked desserts. Eggs also help give structure to breads, binding to pancakes, and richness to brownies. However, there are many issues with eggs starting with the way they are mass produced, organic, free-range, or not. In addition, they are a high-cholesterol food and an animal protein. The good news is, there is a new egg in town: the flax egg. This one is packed with healthy fats, fiber, and plant-protein. Here are eight reasons you should dump the carton for the bag:
1
Price
A dozen eggs at the thriftiest markets usually runs about $3. For organic or free-range labels, you can pay up to $6 or $7 a dozen. That’s more than 50 cents per egg. You can buy 4 pounds of organic ground flax meal for less than $12 through health food online stores. Given that one flax egg is about 1 tablespoon of flax, and there are 70 tablespoons in each pound, that’s about 4 cents per flax “egg”.
2 16
Fiber Flax, like all plants, has fiber. 1 tablespoon has 11% of your Naked Food Magazine
daily fiber needs. Eggs, like all animal foods, have no fiber.
3
Earth-friendly
We can all picture the crowded, cramped chicken coops photographed in the media: clipped wings, no sunlight, and consuming a lot of natural resources. Like any switch from animal to plants, Mother Earth will smile on you.
4
Tasting-friendly
Because of fears of salmonella poisoning, the idea of tasting anything with raw eggs can throw off one’s appetite. However, when baking with flax, you don’t need to worry about this. You can taste your batter before it goes in the oven, and kids can happily lick all spoons and spatulas.
5
Fat, the good kind
Flax is loaded with the essential Omega-3 fatty acids. One flax “egg” has about 1.8 g of this Omega-3, without any of the saturated fat or cholesterol found in chicken eggs. In fact, the “Omega-3” eggs you can find at the market are from chickens that are fed with flax seeds.
6
Spoilage
Eggs have an expiration date. Flax meal, though, can last for months in the fridge. You can keep the seeds in the freezer for even longer. Spoilage concerns are minimal.
7
Flavor
Flax offers a subtle nutty flavor that can balance the sweetness of pancakes and muffins. It also blends with pretty much any other ingredient in your recipe without altering their flavor.
8
Convenience
It’s easy. No more fishing out shells or broken yolks. Making a flax egg is as simple as mixing with hot water. Ready yet?
Making A Flax Egg Substitute flax in baking recipes following this simple ratio: 1 chicken egg = 1 tablespoon flax + 3 tablespoons filtered water. In a food processor, blend the flax seeds and water for about 10 seconds or until the mixture looks homogeneous. Let sit for about 5 minutes until goopy and “egg-like”, and mix with the rest of the ingredients, following your recipe.
Naked Food Magazine
17
NAKED WISDOM
18
Naked Food Magazine
THE BEST KEPT SECRET
IN MEDICINE BY MICHAEL GREGER, MD
Even though the most widely accepted, well-established chronic disease practice guidelines uniformly call for lifestyle change as the first line of therapy, physicians often do not follow these guidelines. Yet lifestyle interventions are often more effective in reducing heart disease, hypertension, heart failure, stroke, cancer, diabetes, and deaths from all causes than almost any other medical intervention.
Naked Food Magazine
19
NAKEDKITCHEN KITCHEN NAKED
Nana’s Strawberry Crumble Yield: 2 regular / 4 small servings. Recipe by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
A taste of summer is welcome any time of year, but especially in winter. This cheery raw crumble is a naturally sweet treat.
28
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INGREDIENTS •
1/2 cup Brazil nuts
•
1/2 cup gluten-free old fashioned rolled oats
•
1 tablespoon hemp seeds
•
1 cup organic raspberries
•
1 cup filtered water
•
4 medjool dates, pitted
•
1 cup whole organic strawberries, sliced
METHOD In a food processor pulse the Brazil nuts and oats for 8 seconds or until lightly chopped. Transfer to a small container and add the hemp seeds. Stir. In the food processor, blend the raspberries, water, and dates until smooth and well combined, about 12 seconds. Divide into serving bowls. Gently fold in the sliced strawberries and cover with nut/oat/hemp mixture.
Naked Food Magazine
29
NAKED TRUTH
WHAT YOUR BLOOD SUGAR
IS TELLING YOU BY PAMELA POPPER, PhD
There is some debate about optimal fasting glucose levels, and how to interpret blood test results that are outside current reference ranges. There is consensus among most medical professionals that “normal” is defined as fasting glucose of 100 mg/dL or lower and that 126 mg/dL or higher indicates diabetes. Some doctors think that target levels of fasting glucose should be even lower - 80 mg/ dL or lower; and that a new “disease” called “pre-diabetes”, defined as fasting blood sugar levels between 100-125 mg/dL, should be aggressively treated in order to prevent the onset of diabetes. Changing diagnostic criteria is driven by many factors, particularly the influence of drug
30
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companies, which are always interested in increasing the number of people who qualify for treatment with their products. Thus the continued lowering of the threshold for diagnosing disease; this not only affects diabetes, but hypothyroidism, hypertension, and many other conditions. There is a term for this: disease mongering. It involves turning essentially healthy people into sick patients by expanding the definition of disease so that more people qualify for diagnosis. “Pre-diabetes” is an example. After being diagnosed with this “condition,” drugs are often recommended. The problem is that this does not improve outcomes. In one meta-analy-
Naked Food Magazine
31
NAKED FITNESS
Low-Carb vs 36
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athletics in the Spotlight:
s. High Carb BY JOHN MCDOUGALL, MD
The right choices at the dinner
and panda bears thrive on
hydrate (grains, legumes, and
table make a winning difference
bamboo shoots. People also
potatoes) vs. low-carbohydrate
in both strength and endurance
have an ideal diet to look and
(meat, cheese, and eggs) for
for top athletes, and the same
feel their best and function
winning their events.
nutritional rules are true for
optimally.
every other human being.
internet-connected world, cor-
After sitting on the bench for
rect nutritional information can
two months, Marc Gasol, a
To be our best, we all must
be hard to recognize with so
30-year-old professional bas-
eat our best. In nature there is
many conflicting recommenda-
ketball star for the Memphis
an ideal diet for each kind of
tions. Headlines show highly
Grizzlies, made a major change
animal: cats devour meat, koala
visible athletes choosing polar
to a high-carbohydrate, plant-
bears eat eucalyptus leaves,
ends of nutrition: high-carbo-
food-based diet. He lost 20
However,
in
our
Naked Food Magazine
37
NAKED KITCHEN
Cacao + Hazelnut SMOOTHIE Bowl Yield: 2 Servings. Recipe by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
Besides imparting a wonderfully delicious flavor, hazelnuts are a great source of folate, manganese, and copper. Combined with cacao, which is high in antioxidants, you can have a very healthful breakfast that tastes unbelievably decadent. 40
Naked Food Magazine
INGREDIENTS For the smoothie base • 1 banana • 1 tablespoon cacao powder • 2 cups non-dairy milk • 1 tablespoon chia seeds Toppings • 1/4 cup coconut slices or chunks or 2 tablespoons coconut shreds • 1 banana, peeled and sliced • 2 teaspoons sesame seeds • 1/4 cup hazelnuts • Extra cacao shreds (optional) METHOD In a high-power blender add banana, cacao powder, non-dairy milk, and chia seeds. Blend for 20 seconds and pour into 2 serving bowls. Divide the topping ingredients between the bowls and enjoy.
Naked Food Magazine
41
NAKED KITCHEN
Naked berry Coleslaw Yield: Serves 2 as a meal. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
Coleslaw takes a colorful spin with the addition of red beets and beautiful berries for a bowlful of antioxidant power.
48
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INGREDIENTS • 1/2 medium size organic red cabbage, shredded • 1 red beet, shredded • 1 organic apple, sliced or diced • 1 teaspoon shoyu or tamari • 2 tablespoons apple cider vinegar • Juice of 1 orange • 1 cup blueberries, cranberries, or a mix METHOD In a large bowl, mix cabbage, beet, apple, vinegar, and orange juice. Stir together and mix well. Gently fold in the berries and serve.
Naked Food Magazine
49
NAKED HEALING
THE LINK BETWEEN THE THYROID
& PANIC ATTACKS BY MARGARITA RESTREPO, CPBN 50
Naked Food Magazine
M
aren’t
thyroid." If it produces less, it's
sociated with major depressive
aware that the most
known as "hypothyroid." These
disorder (MDD); and 38% never
common forms of
conditions have been linked to
met criteria for MDD, obsessive-
stress affect the adrenal glands:
changes in mental health, and
compulsive disorder, panic disor-
impossibly full schedules, driving
surprisingly, it is very common
der, social phobia, or generalized
in traffic, financial problems, argu-
that thyroid problems create
anxiety disorder in their lifetime.
ments with a spouse, losing a job,
panic attacks.
and the many other emotional
physical symptoms of panic
Could this be related to stress,
and psychological challenges we
attacks
hormonal
adrenal and thyroid function
face in modern life. Furthermore,
relationship with anxiety and
instead? As much as we speak
other factors not commonly
depression, most times people
about the consequences of the
considered when people think
are misdiagnosed with a psy-
western diet in the develop-
of “stress” place just as much of
chological disorder. People of
ment of chronic diseases, lifestyle
a burden on the adrenal glands.
all ages, from teens to seniors
medicine relates to three fun-
These
sugar
are experiencing some kind of
damental parts: Diet, physical
swings, gut dysfunction, food
anxiety disorder, and are be-
activity,
intolerances (especially gluten),
ing prescribed anti-depressant
However, taking the first step of
chronic infections, environmen-
drugs, sleeping pills, and muscle
changing the way we eat would
tal toxins, autoimmune problems
relaxants. These drugs vary from
actually cover the greatest part of
and inflammation.1 All of these
Xanax, Valium, Brintellix, Celexa,
the entire health spectrum.
conditions sound the alarm bells
Lexapro, Luvox, Paxil, Prozac, and
and cause the adrenal glands to
Zoloft, among others.
ost
include
people
blood
and
Because of the their
and
mental
health.
The benefits of eating whole foods go far beyond the most
pump out more stress hormones. In this context, stress is broadly
Pharmaceutical
manufacturers
commonly known benefits. We
defined as anything that disturbs
are clearly not complaining about
avoid inflammation- and acid-
the body’s natural balance or
this since their drugs keep
causing unhealthful fats and
homeostasis.
selling off the shelves. In fact, a
cholesterol, animal hormones
recent clinical study available in
(from meats, eggs, and dairy),
The Overly Misdiagnosed Disorder
the journal of clinical psychiatry
which affect our own hormonal
The thyroid gland creates thyroid
suggests that many people on
balance, and processed foods,
hormones at a set rate. In some
antidepressants are not actually
which create blood sugar and in-
cases, that rate can speed up or
depressed but have some symp-
sulin imbalances.
slow down and create an un-
toms along with other unrelated
balanced amount of the crucial
issues. In the study almost 70%
Adrenal Stress and Thyroid Function
hormone. If the thyroid produces
of members who stated they
The adrenal glands (also known as
more hormones than your body
had been on antidepressants
suprarenal glands) are endocrine
needs, it's known as "hyper-
did not have the symptoms as-
glands that produce a variety of Naked Food Magazine
51
NAKED LIFE
HOW TO FIX
PANIC
DISORDER BY Douglas J. Lisle, PhD
Panic disorder is an extremely unpleasant affliction that can be resistant to standard therapy approaches. It gets “set up” in certain people due to a combination of genetics and circumstances. If you are susceptible to acute adrenaline rises, you are more likely to have panic disorder, however, touchy genes aren’t enough to create this mess. You also need to have once felt badly cornered at some point in your life, and had a panic attack. Once you have had a single panic attack, it is very likely that you will have multiple attacks, and this problem might persist forever unless you break the pattern. The reason is that your mind learns that a modest adrenaline rise is a sign that a panic attack may emerge. In other words, having once had a panic attack, you become sensitive to the signs of a panic attack. A pattern has been established, and unless it is broken, it can be a long-term, even a lifetime, curse. In this article, I will explain the ways to tackle and cure panic attacks forever. Yet, the most important
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NAKED COLUMN
62
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MEAT & CANCER DAVID KATZ, MD
You have doubtless heard that the International Agency on Cancer Research, a subsidiary of the World Health Organization, has concluded that processed meats are carcinogenic, and red meat in general is probably so. For those thinking, “I ate bacon once; I’m doomed!”, a moderating word of reassurance. The pig in question certainly is doomed, but you?—not so much. Living involves inevitable exposure to carcinogens, sunlight among them. Exposure to a carcinogen does not mean cancer will happen.
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63
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