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
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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
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TEACH ME REAL FOOD.
I DESERVE TO KNOW. NAKEDFOODMAGAZINE.COM
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
FROM THE EDITOR
A Powerful 2016! Although it may be impossible to remove every negative or stressful influence in our lives at all times, we must try to change our outlook and our reactions with positive ones. Why? Because stress is a powerful and self-inflicted toxin that affects our physical and mental well-being. Quantum physics proves that thoughts affect matter, and that particles are connected to each other from their very core, no matter how distant they are from one another. Every particle in the existence of the universe is made out of the same particles we are made of. Therefore, as much as we are what we eat, we are also what we think and what we feel. Kindness, patience, compassion, and love are food for our spirit and the power that can stop wars, injustice, and pain in the world.
NEW AUTHENTIC KIND & ENLIGHTENED DIET
Editor-in-Chief Copy Editors Public Relations Art Director Graphic Design & Branding Advisory Board
Photography
According to science, what affects you, affects me. Therefore, together, we are an army of change. We can affect our spirit, as well as the world around us. I wish you a new wonderful year inspired by change, wisdom, light, and joy. Onward!
REUSE REDUCE RECYCLE
MARGARITA RESTREPO DENISE DESERIO JUDITH MAGER DIANE TILLEY MARK BUTTON MARGARITA RESTREPO BIG BRAND MACHINE T. COLIN CAMPBELL Ph.D. CALDWELL ESSELSTYN JR. M.D. JOHN ROBBINS John McDougall M.D. MICHAEL GREGER M.D. DAVID KATZ M.D. MICHAEL KLAPER M.D. Brian Clement Ph.D. ANNA MARIA CLEMENT PH.D. Roman Iegoshyn Igor Yaruta Martina K. Photo Zdenka Darula Elena Veselova Arjuna Kodisinghe Fernando Cortes De Pablo Elena Elisseeva Brent Hofacker Mike Kiev Stock Photo 123RF
SOY INK
Questions and Feedback: Help@NakedFoodMagazine.com Or visit: www.NakedFoodMagazine.com | Facebook/Naked-Food-Magazine | Twitter @NakedFoodMag
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.
Margarita Restrepo Founder and Editor-in-Chief
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.
59 64 NAKED KITCHEN All Recipes by the Naked Food Chefs except as noted.
13 16
Oat Blueberry Parfait
20 26
Scalloped Potatoes with Safron Cream by Chef Del Sroufe
32 38 45 46 53 59 64
Fabulous Quinoa Bake
Quick Protein Baja Bowl Nana's Strawberry Crumble
Cacao + Hazelnut Smoothie Bowl Creamy Tomato Soup by Kayli Dice Naked Berry Coleslaw
13
Oat-Pecan Naked Mini Cakes Naked Polynesian Stir Fry Smoky Black Bean Bisque by Chef Del Sroufe
WHOLE IS FOR WHOLESALE! We want to make it really easy for everyone to have Naked Food Magazine at their store, cafe, restaurant, juice bar, or wellness center. With a small minimum of 30 copies, (yes, only 30 copies!), now everyone can have a piece of Naked Food! Help@NakedFoodMagazine.com
OUR COVER Winter 2016
Naked Food Magazine
Naked Food Magazine
7
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 WELLNESS
WEIGHT LOSS MEAL SUGGESTIONS Breakfast Often breakfast can be similar to the one you are accustomed to with a few simple modifications. • Hot cereals: oatmeal, cream of wheat, creamy rice cereal, grits, or Irish oatmeal with cinnamon, raisins and/or applesauce (no milk) • High-fiber cold cereals: wheat or oat bran cereals with nonfat soy or rice milk and berries, peaches, or bananas • Melons, such as cantaloupe and honeydew, or any other fruit • Whole grain toast topped with cinnamon or jam (no butter or margarine) • Bagels (no cream cheese) topped with apple butter or hummus • Oven-roasted “home fries” plain or smothered with roasted mushrooms, peppers, and onions If you like extra protein: • Fat-free meat substitutes, such as Gimme Lean™ fat-free “sausage” • English baked beans or chickpeas • Breakfast burrito filled with fatfree refried beans, lettuce, and tomato (no egg or cheese) • Tofu scrambler or marinated tempeh in small amounts Lunch Whether you dine in or out at
10
Naked Food Magazine
lunchtime, there are lots of healthy and delicious options to choose from. Here are some ideas to get you started. Salads • Garden salad with lemon juice, fat-free dressing, or soy or teriyaki sauce • Legume-based salads: threebean, chickpea, lentil, or black bean and corn salads • Grain-based salads: noodle, couscous, bulgur, or rice salads Soups: • Vegetable-based soups: potato-leek, carrot-ginger, mixed vegetable, or mushroom-barley. • Legume-based soups: black bean, vegetarian chili, spinach lentil, minestrone, or split pea. • Instant or prepared soups (as long as they are low-fat and free of animal products). Sandwiches/Wraps: • CLT: cucumber, lettuce, and tomato sandwich with Dijon mustard • Hummus sandwich tucked into whole wheat pita with grated carrots, sprouts, and cucumbers • Sandwich made with fat-free meat alternatives such as barbeque seitan or veggie pepperoni slices with your favorite sandwich veggies • Black bean dip, peppers, tomatoes, and lettuce wrapped in a
whole-wheat tortilla Italian eggplant sub: baked eggplant slices, pizza sauce, and mushrooms on a multigrain sub roll • Black bean and sweet potato burrito with corn and tomatoes Other Ideas and Add-Ons •
• • • •
Last night’s leftovers Fresh fruit, applesauce, or fruit cup packed in juice Cut-up vegetables Rice cakes, fat-free crackers, baked tortilla chips
Dinner Emphasize vegetables and grains in all your meals. The evening meal is a good place to try new items. You might start with a bean, rice or other grain, or potato dish and add a couple of vegetables. Starches: Grains: Use generous amounts of grains. • pasta • brown rice • boxed rice dishes (e.g., pilaf, curried rice, etc.) • couscous Potatoes: Enjoy them baked or mashed and topped with steamed vegetables, salsa, ketchup, Dijon mustard, black pepper, or black beans. Breads: Whole-grain is preferred. Avoid sweet breads that contain oil, eggs, or milk.
Vegetables: Try any vegetables you like. • Greens (broccoli, spinach, kale, Swiss chard) topped with lemon • Carrots • Corn (note: corn is technically a grain, but works as a vegetable) Legumes: Pinto beans, vegetarian refried beans, baked beans, black beans, garbanzos, kidney beans Main Dishes: • Pasta marinara: Choose commercial brands that are free of cheese and are low in fat. • Beans and rice: Try black beans with salsa, vegetarian baked beans, or fat-free refried beans. • Soft tacos: Prepare this dish
• •
•
•
•
•
with whole-wheat flour tortilla, beans, lettuce, tomato, and salsa. Chili: Vegetarian boxed versions are fine. Veggie lasagna: Made with lowfat tofu to replace the ricotta, layered with grilled veggies. Rice pilaf, Spanish rice, or packaged rice dinners: Try packaged rice dishes and omit butter. Steamed rice and stir-fried vegetables: This meal can be seasoned with soy sauce. Be sure to use a non-stick pan. Fat-free vegetarian burgers: Make your own lentil burgers or try soy-based commercial brands. Fajitas: Lightly sauté sliced bell peppers, onions, and eggplant
Snacks • Bagels (plain or flavored; no cheese, butter, or margarine) • Fruit, carrots, or celery sticks • Vegetarian soup cups (split pea, lentil, etc.) • Toast with jam (no butter or margarine) • Baked tortilla chips with salsa or bean dip
breakfast
Try this instead:
• • • •
• Turkey sandwich with lettuce, tomato, and mayo, Yogurt, Potato chips • Chicken noodle soup, Bread, Green salad • Last night’s leftovers (roast beef, mashed potatoes, gravy, and peas), Orange • Chicken burrito, Rice, Refried beans
• Sandwich with hummus or black bean spread, lettuce, and tomato, Applesauce, Fat-free chips or crackers • Vegetable soup or minestrone, Bread, Green salad with fat-free dressing or vinegar • Last night’s leftovers (veggie burger, mashed potatoes, mushroom gravy, corn, and peas), Orange • Seasoned tofu and sweet potato burrito with lettuce, tomato, and onion (hold the cheese), Rice, Vegetarian black beans
• Fettuccine Alfredo or spaghetti with meatballs, Green salad with ranch dressing, Garlic bread with butter, Butter-pecan ice cream
• Pasta primavera with mixed vegetables and garlic or spaghetti with marinara sauce, Green salad with fat-free balsamic vinaigrette, Toasted French bread without butter, Chocolate sorbet • Broiled portabella mushrooms, Boiled new potatoes with basil and black pepper, Asparagus with orange sauce • Vegetarian tofu soup, Stir-fried Chinese vegetables (hold the oil), Broccoli with garlic sauce, Lots of rice • Vegetable fajita (hold the oil), Rice, Vegetarian black beans • Margarita
DINNER
Cereal with milk, Orange juice, Strawberries Donut, Coffee with cream, Banana Scrambled eggs, Home fries, English muffin, Sausage, tea Bagel with cream cheese, Latte
Desserts • Fresh fruit • Fat-free chocolate or fruit sorbet • 100 % Fruit Popsicles (sugarfree) • Baked apples
LUNCH
If your regular MEAL is:
in a non-stick pan, with fajita seasonings.
• Broiled salmon, Boiled new potatoes with parmesan cheese, Asparagus with hollandaise • Hot and sour soup, Beef and broccoli, Rice • Chicken fajita, Rice, Refried beans • Piña Colada
• • • •
Cereal with non-dairy milk, Orange juice, Strawberries Cinnamon raisin toast with jam, Coffee with non-fat, non-dairy creamer, Banana Scrambled low-fat tofu, Oven-roasted potatoes, English muffin, fat-free sausage, tea Bagel plain or with fruit spread, Soy latte made with non-fat soymilk
Naked Food Magazine
11
NAKED WELLNESS
GENERAL TIPS
oatmeal, pasta with tomato
salad bar; baked potato;
Trying New Foods and Tastes:
sauce, potatoes, and veg-
baked
•
Explore new recipes, new
etable plates, even if these
fruit plate. For salads, ask for
books, and new products.
items are not on the menu.
no dressing, or try lemon
Bring along instant soup
or lime juice or soy or teri-
ease the transition.
cups, instant oatmeal, and
yaki sauce. Ask that fatty
Be strict with yourself. This is
small containers of soy- and
toppings, such as cheese,
easier than teasing yourself
rice milk.
bacon, eggs, be left off.
• •
Fat-free meat substitutes can
with small amounts of the
•
spaghetti;
foods you are trying to leave
Dining Out: Look for ethnic
At Work: Keep instant soups,
behind.
restaurants,
Japa-
3-bean salad, rice cakes, bagels,
Focus on the short term.
nese, Chinese, Indian, Mexican,
fresh or dried fruit, bean dip
Three weeks is a short time.
and Italian, as they usually have
with rice cakes or fat-free chips
•
Frozen vegetables are fine.
vegetarian dishes.
on hand.
•
Glass-stored
and
•
Japanese: vegetable sushi
vegetables are okay for
•
Chinese: lots of rice with
CRAVINGS:
smaller amounts of veg-
•
•
beans
convenience. CUTTING THE FAT: •
especially
Stock up on healthful foods
etable dish; request oil-free
at home and at work to
and sauce on the side
prevent
Mexican:
indiscretions.
bean
burrito
hunger-induced
•
Use a non-stick pan.
•
“Sauté” vegetables in water
with Spanish rice. Hold the
or vegetable broth.
cheese, sour cream, and
of the house. Donate non-
•
Steam vegetables.
guacamole. Ask the waiter
perishable items that aren’t
•
When you can’t avoid oil,
to bring out warm corn tor-
allowed in the diet to your
use a cooking spray instead
tillas to dip in the salsa and
local food pantry.
of poured oils.
to take away the fried chips.
•
Use non-fat, non-dairy cof-
•
fee creamers. •
Read
package
labels
to
If you follow a very low-fat
Italian: pasta e fagioli (soup);
menu, your tastes will grad-
pasta marinara. Ask that oil
ually drift to prefer lower-fat
be kept at an absolute mini-
foods. TROUBLESHOOTING:
products that have less than
with lots of rice. Avoid coco-
•
2 grams of fat per serving.
nut milk
less beans and more grains
Indian: rice dishes or breads
and meat analogs.
•
• ON THE GO:
(beware
Travel Tips:
fatty)
•
•
Keep unhealthful foods out
Thai: vegetarian selections
serving. It is best to choose
•
•
mum.
check grams of fat per
Request non-dairy vegetar-
•
of
curries—very
If beans give you gas, use
What to tell others: •
“I’m following a low-fat [or vegetarian] diet right now.”
Middle Eastern: couscous; •
“I’m trying to increase my
ian meals for flights
baba ganouj and hummus
All hotel restaurants have
with lots of pita bread
fruit and vegetable intake
American: vegetable plate;
and cut out some fat."
•
12
beans;
Naked Food Magazine
VEGETABLES (A serving equals 35-50 kcal) At least one serving should be a raw vegetable like salad or carrot sticks and one should be a dark leafy green vegetable like kale or broccoli.
FRUIT (A serving equals 80 kcal) Limit fruit juices and eat whole pieces of fruit instead.
LEGUMES (A serving equals about 100 kcal) Have at least 1 cup of beans every day.
GRAINS (A serving equals about 80 kcal) 6 of the 8 servings should be from whole grain sources like wheat bread, brown rice, whole wheat pasta, bran cereal, and oatmeal.
SWEETS (Optional) One sweet serving should have no more than 1 gram of fat and equal 100 kcal.
Aim for at least 4 servings of vegetables each day. This means ½ cup cooked or 1 cup raw. As long as the vegetable isn’t topped with a fatty dressing or sauce, eat as many servings as you want from this group. At least 1 vegetable servings should be calcium-rich, dark leafy greens, such as broccoli, kale, or collards. Check the servings off each day:
Aim for 3 servings of fruit each day. A serving is ½ cup chopped or one small piece of fruit. Aim for low-calorie, high-nutrition fruits like strawberries, kiwis, mangoes, blueberries, peaches, plums, oranges, grapefruit, and raspberries. Check the servings off each day:
You should have 3 servings from the legume group each day. A serving is a half-cup of cooked beans, ½ cup low-fat bean spread, 1 cup low-fat soymilk, or 1 oz. of veggie meat substitute. Check the servings off each day:
Aim for 8 servings a day. A serving is ½ cup cooked grain, like oatmeal or pasta, 1 oz. of dry cereal (usually ¾ cup to 1 cup), one slice of bread, or half a pita bread or tortilla. Most bagels are actually four servings. Eight servings may sound like a lot, but 1 cup of oatmeal for breakfast, a sandwich with two slices of bread for lunch, and a bowl of pasta made with 1½ cups of spaghetti with a slice of French bread meets your 8-serving goal. Check the servings off each day:
Aim for no more than 1 sweet serving per day. Sweets should be fat free. Try fruit if craving sweets. Other low-fat ideas include a bowl of sweetened whole grain cereal with low-fat soymilk, a soymilk/fruit smoothie, or sautéed bananas or apples (in water and a bit of maple syrup) with a little cinnamon. Naked Food Magazine
13
NAKED WELLNESS Sugar may be used occa-
A WORD ABOUT...
sionally.
Protein: Plant foods have
Nuts, seeds, avocadoes, ol-
plenty of protein. The recom-
the vegetable or legume group
ives, peanut butter, choco-
mended amount of protein
to your plate. Is this too much
late (non-dairy), and full-fat
in the diet is 10-12 percent
food for you? Cut out the sweets
soy products such as tofu,
of calories. Most vegetables,
first, then subtract a grain
tempeh, and soy cheese,
legumes, and grains contain
serving or two. However, you
come from plant foods, but
this amount or more. Excel-
shouldn’t cut your calories too
are too high in fat to be
lent protein sources include
low. Most people should never
conducive to weight loss.
beans or lentils (especially in
go below 1200 calories per day.
These foods may be used
combination with rice or other
in modest amounts on rare
grains) and meat analogues,
If you’ve checked off all your
•
boxes and you’re still hungry, add extra servings of foods from
•
occasions. Condiments and Beverages •
•
•
For salad dressings and
Foods to Avoid
condiments,
non-fat
• Meats, poultry, fish, eggs
varieties, such as fat-free Ital-
(both whites and yolks), and
ian dressing for salads and
all dairy products (regular and
mustard for sandwiches.
non-fat), including milk, yogurt,
Coffee and tea are fine, but
cheese, ice cream, cream, sour
make sure to use non-fat,
cream, and butter.
non-dairy
• Added oils, such as margarine,
use
creamers
and
such as veggie burgers. Calcium: Plant-based sources of calcium are widely available. Good sources of calcium include broccoli, kale, collards, mustard greens, beans, figs, fortified orange juice, fortified cereal, and fortified, non-fat soy- or rice milks.
sweeteners.
salad dressings, mayonnaise,
Vitamin B12: Vitamin B12 is
Alcoholic beverages can be
and cooking oils.
only found in animal prod-
used
Avoid
• Fried foods, such as potato
ucts and fortified foods, such
creamy beverages such as
chips, French fries, onion rings,
as many breakfast cereals and
White Russians and Bailey’s
tempura, and donuts.
soymilks. To ensure an ade-
occasionally.
Irish Cream.
quate intake on this diet, you should take a common multivitamin or a B12 supplement of 5 µg per day.
The Physicians Committee for Responsible Medicine (PCRM) is a non-profit organization, which promotes a vegan diet, preventive medicine, alternatives to animal research, and encourages higher standards of ethics and effectiveness in research. For more information visit www.pcrm.org.
14
Naked Food Magazine
Now that you know what foods to eat and what nutrients to look out for, it’s time to figure out how to translate that into actual meals.
OAT BLUEBERRY PARFAIT
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
INGREDIENTS • 1 cup fresh organic blueberries, divided • 1 cup non-dairy milk • 11/2 bananas, peeled (1 whole, 1/2 sliced) • 1 cup gluten-free rolled oats • 2 tablespoons chia seeds • 1/4 cup sunflower seeds • 2 tablespoons dried cranberries or raisins • 1/2 tablespoon shredded coconut (optional) • 1 spring fresh mint METHOD In a food processor, blend the milk, 1/2 cup of blueberries, and 1 whole banana. Pour into a small container and set aside. To assemble the parfait, you will split the following ingredients between two bowls or medium size jars. Slice the remaining banana in the serving dishes. Add a layer of rolled oats, one thin layer of chia seeds, one layer of sunflower seeds, and the cranberries or raisins. Add a few blueberries, and fill up each serving bowl with the blueberry-banana-milk mixture. Top with a few blueberries, mint leaves, and shredded coconut (optional).
Naked Food Magazine
15
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
NAKED WISDOM "Some useful lessons come from the war on tobacco," Dr. Neal Barnard wrote in the American Medical Association’s Journal of Ethics. When he stopped smoking in the 80s, the lung cancer death rate was peaking in the U.S., but has since
“...that means you could learn everything a “properly trained” doctor knows about nutrition in one long weekend.”
dropped, along with dropping smoking rates. No longer were doctors telling patients to give their throat a vacation by smoking a fresh cigarette. Doctors realized they were more effective at counseling patients to quit smoking if they no longer had tobacco stains on their own fingers. In other words, doctors went from being bystanders—or even enablers—to leading the fight against smoking. And today, he says,
plant-based
diets
are
the
nutritional
equivalent of quitting smoking.
personal practices and the apple and bike helmet were missing. For example, in both
If we were to gather the world’s top unbiased
videos the doctor advised the patients to cut
nutrition scientists and experts, there would be
down on meat; to not have meat for breakfast
very little debate about the essential properties
as often, and have no meat for lunch or dinner
of good nutrition. Unfortunately, most doctors
at least half the time as a simple place to start
are nutritionally illiterate. And worse, they don’t
improving their diets, but in the disclosure video,
know how to use the most powerful medicine
the physician related that she had successfully
available to them: food.
cut down on meat herself, and perhaps not surprisingly, patients rated that physician to be
Physician advice matters. When doctors told
more believable and motivating. So physicians
patients to improve their diets, to cut down
who walk the walk—literally—and have health-
on meat, dairy, and fried foods, patients were
ier eating habits not only tend to counsel more
more likely to make dietary changes when their
about diet and exercise, but also appear more
doctors advised them to. And it may work even
credible and motivating when they do so.
better if doctors practice what they preach.
20
Researchers at Emory University randomized
It may make them better doctors. A randomized
patients to watch one of two videos. In one
controlled intervention trial to clean up doctors'
video, a physician briefly explained her personal
diets,
healthful dietary and exercise practices and had
Experience, found that healthcare providers’
a bike helmet and an apple visible on her desk,
personal lifestyles were directly correlated with
and in the other, she did not discuss her
their clinical performance.
Naked Food Magazine
called
Promoting
Health
by
Self
Healthcare providers' own improved well-being
Back in 1980, less than a quarter of medical
and lifestyle cascaded to the patients and clin-
schools required a single course on nutrition.
ics, suggesting an additional strategy to achieve
By 1981, though, we were up to 32%, then 37%,
successful health promotion.
then slipping to 35% and back down to 27% by 1984. That was a quarter century ago. What about
Are you ready for the best kept secret in
20 years later in 2004? In a survey sent to all U.S.
medicine? The best kept secret in medicine is
medical schools, we went from 27% in 1984 all
that, given the right conditions, the body heals
the way up to 30%. On average, out of thousands
itself.
for
of hours of preclinical instruction, doctors get an
example, with appropriate dietary changes is
average of 23.9 hours of nutrition education, with
good medicine, reducing mortality without any
most getting only 11 to 20 hours. Only a quarter
adverse effects. Yes, we should keep doing
of medical schools require a single course on
research, but educating physicians and patients
nutrition.
alike about the existing knowledge about the
One of the latest updates recorded that in 2004
power of nutrition as medicine may be the best
we were at 30% and in 2011 we were at 25%,
investment we can make.
nearly the lowest ever recorded. They conclude
Treating
cardiovascular
disease,
in their 2010 paper: “The teaching of nutrition in U.S. medical schools still appears to be in a
Medical School Nutrition Education federal
precarious position, lacking a firm, secure place in
authorities has been chalked up to corporate
the medical curriculum of most medical schools.”
influence, bad advice from the medical profession
They advocate for, at a minimum, “the 25 hours
more likely arises out of ignorance. What is the
of nutrition education needed to properly train
status of nutrition education in medical schools?
physicians.”
While
bad
nutrition
advice
from
Numerous entreaties have been made over the past 2 decades to improve the nutrition knowledge and skills of medical students and physicians. Patients routinely seek physicians' guidance about diet, and the relation of nutrition to the prevention and treatment of disease is well known. However,
Currently, only a small fraction reaches even that trifling standard and even if they did, that means you could learn everything a “properly trained” doctor knows about nutrition in one long weekend. A founding member of the American College
practicing physicians continually rate their
of Lifestyle Medicine, Michael Greger, MD, is a
nutrition knowledge and skills as inadequate.
physician, author, and speaker on nutrition, food
It also is no surprise that more than one-half
safety, and public health issues. He is the Director
of graduating medical students report that
of Public Health and Animal Agriculture at The
the time dedicated to nutrition instruction is
Humane Society of the United States. Visit
inadequate.
NutritionFacts.org. Naked Food Magazine
21
NAKED KITCHEN
SCALLOPED POTATOES WITH SAFRON Yield: 4-6 Servings. Recipe by Chef Del Sroufe. 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, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
This version of Scalloped Potatoes is one of my favorite comfort foods. Does not come from a box, is almost as easy as any boxed version, and much healthier! 22
Naked Food Magazine
N CREAM
For the potatoes INGREDIENTS • 3 pounds Yukon gold or red skin potatoes, scrubbed and thinly sliced • 2 medium yellow onions, thinly sliced • Sea salt and black pepper to taste •
1 recipe Saffron Cream (recipe follows)
METHOD Preheat the oven to 425°F. Add the potatoes to a pot with water to cover and cook over medium heat for 5 to 6 minutes, until the potatoes are just tender. Do not overcook them since they will finish cooking in the oven. While the potatoes cook, sauté the onions over medium heat until they are lightly browned and tender, about 10 minutes. Add half of the potatoes to a 9 × 13 baking dish. Sprinkle with sea salt and black pepper to taste. Pour half of the Saffron Cream over the potatoes. Top with the remaining potatoes, season with sea salt and black pepper again, and spread the rest of the Saffron Cream over the potatoes. Sprinkle the cooked onions over the sauce. Bake for 25 minutes, until bubbly.
For the Saffron Cream (Makes 3 cups) Ingredients • 1 12-ounce package frozen cauliflower florets • 2 cups vegetable stock • 4 cloves garlic, minced • 2 teaspoons granulated onion • 2 teaspoons dried thyme • Large pinch saffron • 1/4 cup toasted pine nuts •
Sea salt and black pepper to taste
Method 1. Combine the vegetable stock and cauliflower in a saucepan and cook for 8 minutes until the cauliflower is tender. Add the cauliflower and stock to a blender with the remaining ingredients and puree until smooth and creamy. Taste for sea salt and black pepper.
Naked Food Magazine
23
NAKED FOOD
HOW TO REALLY
READ A
LABEL BY Amy Lucariello, BS, CNTP
Consumers are casting their vote for higher food quality by making healthy choices at the grocery store. Even with a strong desire to turn over a new leaf with their diet, many people just don’t know where to start. With confusing label claims, six-syllable ingredient names and a growing list of genetically-modified produce, it can get downright overwhelming. What does it all mean? Where should you start? The label! Here is a step-by-step approach for what to look for on a label if you’re trying to clean up your diet. Think of it as your “decoder ring” for reading the real message behind confusing and often misleading labels. Just remember these five tips while you’re at the grocery store and you’ll be on the road to clean, healthy eating!
Five Tips on How to Really Read a Label
In a world of processed foods and unpronounceable ingredients, it can be a challenge to understand what you are really putting into your body when you eat. There is a food revolution underway with more and more Americans looking to change their eating habits and live healthier lives.
1
Don’t Stop at the Front of the Package. Label claims have become all the rage. It seems that practically everything you pick
up at the grocery store is making some claim on the front like “all natural”, “gluten-free” or “whole grain”. Does that mean it’s healthy? Not always. In fact, they’re used as a marketing technique to convince consumers that they’re buying something healthy without having to turn over the package to look at the real nutritional information. The front of the package is essentially a commercial for the product. Furthermore, the claims made aren’t as healthful as you might think. Here are some examples: “Natural”: Technically, “natural” means that the product has no added artificial colors or flavors and is minimally processed, according to the FDA. Unfortunately, the natural claim isn’t strictly
24
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Naked Food Magazine
25
NAKED FOOD
or GMOs from the product’s ingredients. As long
2
as they’re not classified as an artificial color or
engineering in a laboratory. Far from naturally
artificial flavor, one (or more) of these pesky
occurring, these foods may look the same
additives can still be found in a product labeled
as their non-GMO ancestors, but they don’t
“all natural”.
necessarily contain the same nutrient profile
regulated and does not exclude pesticides and other chemicals, growth hormones, antibiotics,
Watch Out for Sneaky GMOs GMOs, or “genetically-modified organisms”, are foods that have been subjected to
they once did. GMOs present a potential risk “Gluten-Free”: Gluten is a protein and common
to consumers because of the lack of long-term
allergen found in wheat, barley, and rye.
research on their safety and health effects.
Although this label claim is very important for those with any gluten sensitivities or Celiac dis-
The most common GMO crops that are approved
ease, it is not an indication that the product is
for commercial production include canola, corn,
healthful. These products often contain food
cotton, papaya, soy, sugar beets, zucchini and
additives, refined oils, and tons of added sugar,
yellow squash.
just
like
their
glutinous
counterparts.
It’s
important to be vigilant and read the ingredients
Although the GMO crops above are pretty
carefully to be sure that what you’re eating isn’t
straightforward
just gluten-free junk food.
ingredients list, there are many other ingredi-
and
easy
to
spot
in
an
ents derived from corn, soy, and other GMOs that “Whole Grain”: To use this claim, it is not required
are often hiding in a product’s ingredients list.
to specify how much whole grain is actually in the
Look out for amino acids, aspartame, ascorbic
product and it is not regulated by the FDA. That
acid, sodium ascorbate, vitamin C, citric acid,
means that a product containing just one percent
sodium citrate, ethanol, flavorings (“natural”
of whole grains can still be labeled as a whole
and
grain food. Look for products that choose to
hydrolyzed
disclose the amount of whole grain used, such as
molasses, monosodium glutamate (MSG), sucrose,
“100% whole grain”.
textured vegetable protein (TVP), xanthan gum,
“artificial”),
high-fructose
vegetable
protein,
corn
syrup,
maltodextrin,
vitamins, and yeast products. The label claim you DO want to look for is the USDA certified organic seal. This claim is regulated
All of these are potentially GMO ingredients,
by the FDA and the seal verifies that pesticides,
unless they are USDA organic certified. These
synthetic fertilizers, and GMOs were not used
ingredients are not often on the radar of most
in crop production and that livestock were not
consumers looking to avoid GMOs, so get to
given antibiotics or growth hormones and were
know the list so you can search the ingredient
fed organic feed. The USDA organic seal is
list for these hidden sources of GMOs.
perfect for one-stop shopping because not
26
only do you know that the product is organic
It is also important to understand that even
but it is also GMO-free!
products that don’t contain GMO ingredients
Naked Food Magazine
(such a can of tuna) can be labeled “non-GMO” to make them appear healthier than a similar product that doesn’t feature the label claim.
3
Know What You’re Eating. What exactly are sodium nitrates, sulfites, BHA and BHT, propylene glycol, sodium
benzoate, and polysorbate 60? Where do they come from? Can you picture what they look like? If you don’t know, then you shouldn’t eat it. This tip makes shopping for clean eating easy, because if you don’t know what a given ingredient looks like, then you probably shouldn’t be eating it.
4
Look for Hidden Sugar. Sugar is hiding everywhere and it’s often found in seemingly healthy places like in
yogurt, pasta sauce, salad dressing, dried fruits,
Don’t be afraid of fat! Just be sure to choose
cereal, bread, and even canned soups and fro-
healthy fats like those from avocados, nuts, and
zen entrees. The next time you pick up your
seeds.
go-to healthy snack or meal, check out the grams of sugar per serving listed on the nutrition facts.
Remember, the healthiest of foods don’t have
Although some products, like those that are
any label at all: fresh vegetables and fruits. No
dairy or fruit-based, have natural occurring
reading required! There is no need to be over-
sugars in them, if the sugar per serving is in the
whelmed about cleaning up your diet. As long
double digits, you may want to reconsider.
as you’re reading ingredients and nutrition facts
5
Know Your Nutrition Facts.
and know what to look out for, you can start eliminating the foods that are mucking up your
It’s not just about calories and fat, which
diet and standing in the way of your optimal
are the two most common things people
health. The path to cleaning up your diet is only
look at on a label. Alternatively, take a look at
five steps away!
the amount of protein, vitamins, and minerals it contains. It’s okay if a product has a higher calorie count, as long as those calories are from healthy, whole-food ingredients.“Empty calories”, such as those found in cookies and candy, don’t provide protein, vitamins, and minerals. Make every bite count and select the foods with the most nutrients per serving.
Amy Lucariello, a certified nutrition therapy practitioner (NTP) and coordinator for Natural Grocers, has a passion for holistic health and wellness. She is an expert on dietary needs with health benefits and can share background for identifying and eating the foods that heal “like medicine". Naked Food Magazine
27
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
Naked Food Magazine
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
Naked Food Magazine
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 TRUTH sis, researchers started their review with the idea that in order to justify testing for and diagnosing pre-diabetes, studies would need to show that after identifying people who were likely to develop diabetes, that intervention reduced the incidence of full-blown diabetes and complications from it. But, according to the authors, less than half of the people who have slightly elevated fasting glucose levels will develop diabetes within 10 years. Furthermore, studies show that early intervention only delays the onset of diabetes by 2 to 4 years. The cost of early intervention is high, and the results are less than impressive. They summarize their conclusions by stating, “The U.S. Diabetes Prevention Program results imply that you can give an at-risk person with pre-diabetes a 100% chance of using metformin with the goal of reducing by 31% their risk of developing a condition that might require them to use metformin.” While they agree that solutions must be found for the epidemic of diabetes, they recommend that resources should be allocated toward addressing the root cause rather than turning people with slightly abnormal glucose levels into sick patients undergoing treatment. Of course, the root causes are diet and lifestyle habits and little is attention is paid to this issue. One of the risks of spending time with doctors is the increasing number of tests that are performed in order to identify abnormalities. This leads to more tests, and then often drugs and procedures. This does not mean that all lab tests are useless and that people should not ever be tested for anything. But research is showing that asymptomatic people are often harmed as a result of regular appointments with doctors; that many people are diagnosed with minor
32
Naked Food Magazine
abnormalities that are not clinically meaningful; that early diagnosis of many conditions does not always lead to better outcomes; and that changing parameters that favor more disease mongering are making things worse instead of better. Additionally, the medical profession, with the encouragement of government agencies, continues to try to standardize practices, which means that all judgment has been eliminated from most medical settings. Instead of looking at blood tests and other test results in consideration of the totality of a patient’s health (often healthy people fall outside references ranges, and unhealthy people fall inside those ranges), a one-size fits all response, usually involving drugs, is used. Thus healthy people are turned into sick patients. More and more doctors are speaking out about this issue, and are cautioning people against annual exams in order to avoid over-diagnosis and over-treatment. Consumer education is the answer; doctors are not about to change their ways because the system is just too profitable. The best advice for consumers is: 1. With a few exceptions, it is best to visit doctors when you have symptoms. 2. Practice intentional healthcare: invest your time and resources in learning how to achieve and maintain health and then do it! 3. In the absence of injury or trauma, take the time to understand the risks and benefits of any test, drug, or procedure before consenting to it. Dr. Pam Popper is a naturopath, an internationally recognized expert on nutrition, medicine and health, and the Executive Director of The Wellness Forum. Visit www.wellnessforum.com Yudkin J, Montori V. “The epidemic of pre-diabetes: the medicine and the politics.” BMJ 2014; 349:g4485
I'M A GAME CHANGER. I choose real food.
NAKEDFOODMAGAZINE.COM
NAKED KITCHEN
fabulous quinoa Bake Yield: 4 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
Although eaten like a grain, quinoa is actually a seed. Besides having antiinflammatory properties, quinoa also contains the amino acids lysine and isoleucine, making it one of the plantbased sources of complete protein.
34
Naked Food Magazine
INGREDIENTS • 3 flax “eggs” (3 teaspoons of ground flax seeds and 9 teaspoons of water) • 1 handful fresh organic spinach, washed (about 1 cup) • 1/2 medium size organic white onion • 11/2 cup cooked quinoa • 3 tablespoons quinoa flour or all-purpose flour • 1/4 cup sunflower seeds • 2 tablespoons organic, non-GMO miso paste • 1 tablespoon of shoyu or tamari • 1/2 teaspoon turmeric powder or 1-inch long piece fresh turmeric, peeled • 1/8 teaspoon freshly-ground black pepper • 1/2 teaspoon dried rosemary • 1/8 teaspoon fresh or dried thyme • 1/2 teaspoon dried crushed bay leaves • A sprinkle of nutritional yeast METHOD Preheat oven to 380°F. In a food processor, blend the ground flax seeds with the water for about 10 seconds or until mixture is smooth. Pour into a separate small bowl and set aside. Pat the spinach dry as much as possible, removing all moisture. Transfer to a food processor along with the onion and chop until minced. In a mixing bowl, add the rest of the ingredients (except for the nutritional yeast). Stir well. Add the flax mixture and the spinach-onion mixture and stir together until well-mixed. Transfer mixture into a medium-sized silicone or non-stick baking dish. Sprinkle with the nutritional yeast and bake for 20 to 25 minutes or until top is crispy.
Naked Food Magazine
35
NAKED FITNESS
Low-Carb vs 36
Naked Food Magazine
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 FITNESS pounds and improved his score
who eat potatoes; Mayans and
obesity and diabetes, and their
at the hoop.
Aztecs in Central America who
very low levels of cholesterol
eat corn; and Egyptians in the
and blood pressure. Carbo-
Middle East who eat wheat.
hydrates, primarily from corn,
Diametrically
opposed
and
in the low-carb boat is Sami
beans, and squash, make up
Inkinen, a triathlon competi-
Unfortunately, since the global
almost 80% of their diet, and
tor. His most recent effort to
spread of “fossil-fueled” econo-
meat consumption is rare. The
promote the eating of animals
mies beginning in the 1980s, the
exceptional running abilities of
and vegetable oil was to row
diets of billions of people have
the Tarahumara are not due to a
a
water
changed to include obesity- and
genetic advantage. People from
craft in an event called the “Fat
disease-producing amounts of
the same ancestral linage, the
Chance Row” 2,400 miles from
meat, dairy, and vegetable oils.
Pima of Southwestern US, have
specially
designed
San Francisco to Honolulu in a
some of the highest rates of
record-breaking time. A valu-
Today, the running abilities of
obesity, diabetes, and coronary
able outcome of his journey was
the Tarahumara people of the
heart disease in the world as a
to reinforce the message to cut
Copper Canyon of Northwest-
direct consequence of adopting
simple sugars and highly refined
ern Mexico, and the East Afri-
a diet based on meat, dairy, and
flours; but on the damaging
cans from Kenya and Ethiopia
junk food less than a century
side, eating almost exclusively
provide undeniable evidence
ago.
“food poisons” was a disservice
that the healthiest diets for
to the public.
human beings are very high in
Runners from Kenya have set
carbohydrates (natural sugars).
astonishing middle- and long-
A Brief History of Carbohydrate
Members of these communities
distance running records. Ke-
Performance
have exceptional capacities for
nyan men have accounted for
All large populations of trim,
performance and endurance,
40% of the winners in all major
healthy,
which translates into winning.
international middle- and long-
athletic-competing,
war-fighting people through-
38
distance running competitions
out verifiable human history
Historically the Tarahumara are
between 1987 and 1997. Like
have obtained the bulk of their
known to run distances of up
the Tarahumara, they follow
calories from high-carbohydrate
to 200 miles in a competitive
a diet of about 80% carbohy-
foods (starches). Examples of
sport of “kickball” races, last-
drates. The staple of their diet
thriving
include
ing several days. Honoring their
is bread, boiled rice, poached
the Japanese, Chinese, and
abilities is the 50-mile foot race
potatoes, boiled porridge, cab-
other Asians, who eat sweet
called “Ultramaraton Caballo
bage, kidney beans, and ugali
potatoes, buckwheat, and/or
Blanco.” These men and women
(well-cooked cornmeal molded
rice; Incas in South America
are noted for their absence of
into balls).
populations
Naked Food Magazine
Scientific Research Consistently
What’s the Theory for the Low-Carb
constipation, and obesity. There
Favors Carbs
Advantage?
is the moral issue, too: Livestock
Thorough reviews of the sci-
Several writers, long associ-
is a top contributor and the
entific research and position
ated with the low-carb, Atkins
most controllable variable in
statements
diet movement, stand out as
global warming and environ-
tions such as the American
promoters
mental destruction. I repeat:
Dietetic Association, Dietitians
high-dairy diet for athletes as
of Canada, and the American
well as for the general popu-
College of Sports Medicine
lation. Highly visible names
Fleeting athletic stars make
recommend a high intake of
include Noakes, Volek, Phinney,
a difference in the diets of
carbohydrate-derived
and Westman.
millions of people. However,
from
organiza-
calories
of
a
high-meat,
for athletes.
the most controllable variable.
to win the battle for our chilThe fairy tale served up to
dren’s
The benefits begin as soon as
gullible
that
futures, powerful and visible
the carbohydrate substances
after a period of time (called
leaders need to step forward
enter the mouth. Their sweet-
“keto-adaptation”) the human
now. If presidents Obama (US),
ness
plea-
body adjusts to more fat utiliza-
Putin (Russia), and Modi (India),
sure and reward centers of
tion for fuel, and performance
pope Francis (Vatican), governor
the brain. Even sweet-tasting
improves. Their “science” is
Brown (California), and other
mouthwashes
into
soundly debunked in several
world leaders stood up today
a benefit for performance of
reviews: two from a popular
and told the truth about the
short
longer
website and another from the
consequences of the human
greater
Sports Dietitians of Australia.
diet, the impact, beginning
stimulates
translate
durations.
duration
the
In
exercise,
competitors
is
than two hours, where muscle
and
grandchildren’s
with their words, would favor-
glycogen stores are stressed,
A Life Changer: High-Carb vs. Low-
ably alter life on Planet Earth
performance is enhanced by
Carb
forever.
consuming sugars in simple
Athletes, and all others who
(table sugar, fruit, etc.) and
are considering a low-carbohy-
complex (beans, corn, potatoes,
drate approach to life, must not
John McDougall, MD is a board-
rice, etc.) forms.
overlook the well-established
certified internist, author of 11
fact that the foods they are
national best-selling books, host
Athletes also enhance long-
choosing (meat, poultry, cheese,
of the nationally syndicated tele-
duration
by
seafood, and eggs) dramati-
vision show McDougall M.D., and
using manufactured foods and
cally increase the risks of suf-
medical director of the 10-day,
drinks made of glucose and
fering from coronary heart dis-
live-in McDougall Program. Visit
fructose.
ease, strokes, common cancers,
www.drmcdougall.com
performance
Naked Food Magazine
39
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 LIFESTYLE
PROBIOTICS 101 BY MICHAELKLAPER, MD
Keeping the resident population
A healthy population of normal
of bacteria and other microbes
unfriendly bacteria and yeast
in our intestinal tract balanced
from injuring the intestinal wall,
and beneficial is essential for
intestinal permeability – the
good health, especially during
This can, in turn, lead to severe
and after taking a course of antibiotics. We are learning that our population of gut bacteria interacts with our body in
which can result in increased so-called “leaky-gut syndrome.” inflammation and autoimmune diseases that can damage vital organs and even threaten our lives. Consequently,
keeping
our
gut flora balanced and benefi-
many remarkable ways, from
cial is essential and ingesting a
stimulating our immune system
enhancing bacteria can be a
to producing neurotransmitter
whole-food, plant-based diet.)
preparation containing healthtimely strategy (along with a
molecules that ride the
The bacteria in our intestines
bloodstream up to the brain
bacteria. How do they get into
and influence our very thoughts and moods! 42
gut microbes helps to prevent
Naked Food Magazine
are originally common soil our guts? Animals who live earth-connected
lives,
like
grazing deer and antelope, are constantly refreshing their
Naked Food Magazine
43
NAKED LIFESTYLE intestinal flora as they eat and drink. They pull
which gives them their “bite” on the tongue.
up clumps of grass with soil particles clinging to
Phosphoric acid kills microbes and gut wall cells.
the roots and ingest the microbes when they swallow. When they drink from a nearby stream,
3. Coffee.
they, again, ingest bacteria in the water that
The coffee oils that give coffee its taste are quite
wash into the stream from the soils with every
harsh on bacteria.
rainstorm. They, in turn, excrete the microbes back into the environment. So, a river of soil microbes
4. Alcohol.
moves through their digestive tracts and back
The glass of wine, that mug of beer may taste
to the soils. They are part of the flowing energies
good, but, think about it: in the hospital, we
of the living Earth.
dip our surgical instruments into alcohol to kill bacteria, and, yet, people drink it as a recreation-
Humans, too, used to live Earth-connected lives,
al beverage! Alcohol in the concentrations that
foraging for roots and tubers, digging them up
people commonly drink kills every cell, plant or
covered with soil bacteria and usually eating
animal, that it touches.
them unwashed. We, too, drank from streams and rivers like other animals. Thus, we constantly
5. Herbicides on plant foods.
refreshed our soil-born gut bacteria population,
Molecules intentionally designed to chemically
just like the deer and antelope. Our ancestors
injure plant cells. Most of the microbes in your
never swallowed probiotic capsules. Nature
gut share the same cell machinery as true plants
provided it free of charge.
such as cell walls, chromosomes, etc. So, herbicides on foods can damage microbe balance, too.
Modern life, however, is an assault on our intestinal microbial populations; little to nothing
6. Antibiotics from doctors’ prescriptions.
is done to replenish or nourish our gut flora.
Often requested by the patient and dispensed
Think of the bacteria-killing nature of what we
reluctantly by the doctor for viral infections not
swallow these days:
affected by antibiotics.
1. Drinking water treated with chlorine.
7. Antimicrobials.
I am not against chlorinating the water supply. I
Antimicrobials in the meats from factory-farmed
do not want to be treating cases of typhoid fever
animals are a HUGE problem, unbalancing our
or cholera, but every drink of tap water contains
gut microbes and spawning antibiotic-resistant
chlorine, specifically added to kill bacteria! Our
“super-bugs.”
produce fruits and vegetables are washed in chlorinated water. Not “gut flora friendly,” to say
8. Teas, both black and herbal.
the least!
The peppermint plant, the chamomile plant, and their kin are not making those lovely oils with
44
2. Soft drinks.
your cup of herbal tea in mind. Those are anti-
Colas, etc. are often made with phosphoric acid,
bacterial oils made to kill bacteria before they
Naked Food Magazine
Good bacteria helps "crowd out" bad bacteria. Because the intestine is lined with adherence sites where bacteria latches on, if the sites are populated with good-for-you microbes, there's no place for a harmful bacterium to latch on.
Naked Food Magazine
45
NAKED LIFESTYLE invade the leaves and stems of the plant. I am
5. Avoiding needless antibiotic prescriptions, as
not saying an occasional cup of tea may not be
for viral infections
soothing and have beneficial properties, but
6. Eliminating chlorine from your water via
consumed in large amounts, they can be one
distillation,
more element in the daily assault on our healthy,
effective filtering, like reverse osmosis. Chlorine
stable, and beneficial, multi-trillion organism
is volatile. Letting a pitcher of tap water stand
populations of gut microbes.
overnight will allow much of the chlorine to
evaporation/condensation,
or
evaporate by morning. No wonder so many people have imbalances in their gut microbial populations, known as
Once you have taken the steps listed above to
their “micro-biome.”
As the normal inhabit-
minimize injury to your gut flora, which organisms
ants are killed off by this modern-day onslaught,
do you want to help establish in your intestinal
unfriendly yeast, bacteria, and other microbes
lining? There are a group of bacteria that are
can set up housekeeping along and within the
especially beneficial and I always look for these
intestinal wall and then proceed to damage
names on the label of any probiotic I purchase:
that intestinal barrier, leading to the “leaky gut”
•
Lactobacillus acidophilus
syndrome and all the inflammatory conditions
•
Lactobacillus plantarum
that
Conse-
•
Lactobacillus. salivarius
micro-biome
•
Lactobacillus. bulgaricus
to any or all of the above injurious agents on
•
Lactobacillus casei
a regular basis, or if you have recently taken a
•
Lactobacillus bifidus
course of prescribed antibiotics, ingestion of a
•
Lactobacillus rhamnosus
good probiotic may well be a wise idea for you
•
Bifidobacteria longum
arise
quently,
if
from you
that subject
condition. your
to prevent diarrhea, yeast overgrowth, and a host of other problems.
Probiotics have demonstrated positive results in treating diarrhea, gastroenteritis, irritable bow-
Of
course,
before
we
discuss
probiotics,
el syndrome, and psoriasis and chronic fatigue
which are edible products that contain ben-
syndrome. They may be beneficial for brain
eficial microbes, it goes without saying that
function, reduce bad cholesterol and may
you would want to do all you can to avoid the
help lower blood pressure and protect against
bacteria-harming agents listed before. If you
infection.
want a healthy micro-biome and especially if you are trying to heal a “leaky gut,“ consider: 1. Not drinking alcohol, soft drinks, and coffee
46
Michael Klaper, M.D. is a gifted clinician,
2. Minimizing tea-drinking
internationally recognized teacher, and sought-
3. Minimize eating herbicide-sprayed fruits and
after speaker on diet and health. He has practiced
vegetables
medicine for more than 40 years, and is a leading
4. Severely reducing or eliminating animal prod-
educator in applied plant-based nutrition and
ucts from your diet
integrative medicine. Visit DoctorKlaper.com
Naked Food Magazine
NAKED KITCHEN
Creamy Tomato Soup Yield: 4 Servings. Recipe by Kayli Dice from Plant Eaters’ Manifesto.
INGREDIENTS • 1/2 cup raw cashews • 10-12 ounces fresh cherry tomatoes • 1 medium yellow onion, peeled and roughly diced • 4 cups low-sodium vegetable broth • 2 cloves of garlic, peeled and roughly minced • 28-oz. can “no salt added” diced tomatoes • 1/4 cup “no salt added” tomato paste • 1/2 teaspoon black pepper • 1/2 teaspoon dried oregano • 1/2 teaspoon dried basil • Optional garnishes: fresh parsley, sliced cherry tomatoes, whole grain or sprouted grain bread METHOD Soak the cashews in water for 60 minutes. Drain and rinse. Set aside. Roast the tomatoes: Preheat oven to 375°F. Slice the cherry tomatoes in half and toss with the chopped onion in a glass baking dish. Roast in preheated oven for 45 minutes, or until the onions begin to turn golden and the tomatoes are concentrated and begin to caramelize. Remove from oven and set aside. Make the cashew cream. In a high-speed blender, combine the cashews with 1 cup of the vegetable broth and 2 cloves of garlic. Blend until completely smooth and creamy (may take 1-2 minutes). In a soup pot, combine the cashew cream, remaining 3 cups of vegetable broth, diced tomatoes, tomato paste, and roasted cherry tomato and onion mixture. Season with pepper, oregano, and basil. Stir to combine. Bring the soup to a boil, then reduce heat and simmer for about 10 minutes. Using an immersion blender, puree soup until smooth. Alternatively, transfer the soup to a blender and blend until smooth. Remove from heat and let sit for 5 minutes before serving (soup will thicken as it cools). Garnish with optional fresh parsley, sliced cherry tomatoes, and whole grain bread.
Naked Food Magazine
47
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
Naked Food Magazine
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 HEALING hormones including adrenaline
With low levels of iodine, we have
ing difficulties; many of the same
and the steroids aldosterone and
low levels of thyroid hormones,
symptoms associated with panic
cortisol. They are found above
and therefore low sensitivity to
attacks.
the kidneys. They secrete hor-
catecholamines. The result of
mones such as cortisol, epineph-
not responding to adrenaline
Hyperthyroid is directly linked
rine and norepinephrine which
and catecholamines as a person
to panic attacks. In fact, panic
regulate the stress response.
normally would, is that we can
attacks are often considered a
feel apathetic and generally lack
symptom of this type of thy-
motivation. It can even manifest
roid disease, and in rare cases it's
as a type of depression.
considered a warning sign of
These
hormones
play
other
crucial roles, many of which are
possibly an undiagnosed thyroid
directly related to thyroid health. When our body and mind are
At the other extreme, people
problem. Now, before you de-
constantly under stress, they
with excessively high levels of
cide to diagnose yourself with a
become exhausted, over-worked,
iodine and thyroid hormones feel
thyroid issue, you should know
and overwhelmed. The reaction
the effects of adrenaline more
that panic attacks from hyperthy-
is not only exteriorized but
strongly and as a result can feel
roid are identical to panic attacks
internalized.
of
overly anxious, as if they’re about
simply from anxiety, and both
adrenal stress are diverse and
to jump out of a plane despite go-
appear to come for no reason.
nonspecific, because the adrenals
ing about everyday activities and
Don't self-diagnose yourself with
affect every system in the body.
having normal levels of adrena-
a thyroid issue simply because
Some of the most common
line produced. Therefore, keeping
it's hard to believe that you have
symptoms are fatigue, head-
normal iodine levels is important
panic attacks. That's what panic
aches, decreased immunity, dif-
to keep us reacting proportion-
attacks are, and nearly every-
ficulty
ately and as-nature-intended, to
one believes they have a thyroid
the world around us.
problem first only to find out that
falling
Symptoms
asleep,
staying
asleep, and waking up, mood
they simply have panic attacks.
swings, sugar and caffeine crav-
52
ings, irritability or lightheadedness
Hyperthyroidism: Iodine Excess
between meals, eating to relieve
Hyperthyroidism is a condition
Remember, testing for hyperthy-
fatigue, dizziness when moving
in which too much thyroid hor-
roid is easy and can take place in
from sitting or lying to standing,
mone is produced. One potential
any doctor's office. Hyperthyroid
and gastric ulcers.
cause of hyperthyroidism is too
also does genuinely appear to
much iodine. Symptoms include
cause an increase in anxiety, pos-
The Mighty Iodine
difficulty concentrating, nervous-
sibly with panic attacks. Why this
The thyroid hormones affect how
ness, restlessness, fatigue, hand
occurs is very complex. In some
sensitive we are to adrenaline and
tremors, pounding rapid or irreg-
cases, it may simply be a physi-
other catecholamine molecules,
ular pulse, heart palpitations, nau-
cal reaction to the symptoms of
and this can affect how we feel.
sea, heat intolerance, and sleep-
hyperthyroid, where you react to
Naked Food Magazine
reasons for this include:
them with extreme anxiety.
tacks. Every person is different,
Similar Causes: There is some
so it is possible that hypothyroid
Hyperthyroid also causes changes
evidence that stress can lead to
creates anxiety and panic in a way
to your brain chemistry, which
the development of hypothyroid.
that is currently unclear.
can lead to anxiety and panic at-
Those who are prone to panic
tacks. Anything that alters the
attacks, even if they have never
Iodine Intake
neurotransmitter balance in your
had one before, may then be
Before taking any supplements,
brain has the potential to lead to
experiencing panic attacks caused
take an Iodine Test. The recom-
these types of symptoms. Hyper-
by extreme stress, not thyroid
mended
thyroidism also leads to extremely
hormone, and the two simply
iodine set by the Institute of
high metabolism, and it's possible
developed together.
Medicine is 150 mcg for most
daily
allowance
for
that the way a high metabolism
Health Anxiety: Hypothyroid
adults, but increases for pregnant
affects your overall body chem-
causes many changes to your
women to 220 mcg per day and
istry also contributes to anxiety
body, your emotions, your physi-
290 mcg per day for breast-feed-
as a result of considerable excess
cal sensations, and more. This can
ing mothers to ensure adequate
energy. While panic attacks from
create a type of sensitivity to the
amounts for the growing infant
thyroid do not always occur, if
way your body feels and "over-
brain. Iodine content of foods
one does have a panic attack
thinking" of your own health.
varies depending on the iodine
problem as a result of thyroid
Health anxiety is often a contrib-
content of the soil in the area it is
health, it's likely that you would
uting factor to the development
grown. It is most commonly found
have hyperthyroid rather than
of panic attacks.
in iodized salt. Linus Pauling Insti-
Rapid Thoughts: Hypothyroid
tute suggests keeping daily intake
doesn't generally cause the rapid
below the tolerable upper limit of
Hypothyroidism: Iodine Deficiency
heartbeat and fast breathing most
1,100 mcg per day to prevent hy-
Iodine
often
associated with panic attacks, but
perthyroidism caused by excess
associated with hypothyroidism
it can cause rapid thoughts and
iodine, unless being treated with
and goiters, the enlargement of
unusual fatigued thinking. This
iodine by a doctor.
the thyroid due to low thyroid
combination can cause people
hormone levels. Severe iodine
to experience considerable anxi-
How Adrenal Stress Affects Everything
deficiency in an infant can result
ety over their health, which in
Many people have heard of the
in mental and growth retardation
turn may create panic.
hypothalamic-pituitary-adrenal
as well as death. The effect in the
It's also important to note that
(HPA) axis. It’s a complex net-
adult brain is not as severe, accord-
the human brain is incredibly
work of interactions between the
ing to the Linus Pauling Institute,
complex, and sometimes any-
hypothalamus, the pituitary, and
but can result in slower response
thing that throws off the balance
the adrenal glands that regu-
times, impaired mental function,
of neurotransmitters in your brain
lates things such as temperature,
depression, and fatigue. Possible
can cause anxiety and panic at-
digestion, immune system, mood,
hypothyroid.
deficiency
is
Naked Food Magazine
53
NAKED HEALING sexuality, and energy usage, in
They prevent foreign substances
3. Practice one stress man-
addition to controlling the body’s
from entering the bloodstream
agement and one relaxation
reaction to stress and trauma.
and the brain. Adrenal stress
technique every day. The simple
Countless
that
weakens these barriers, weakens
act of breathing deeply increases
chronic adrenal stress depresses
the immune system in general,
the amount of oxygen in your
hypothalamic and pituitary func-
and promotes poor immune sys-
brain. Make sure you practice a
tion. When we are under stress,
tem regulation..
physical activity for at least 25
studies
show
minutes a day such as dancing,
we release a type of inflammatory
54
polypeptides called cytokines.
Finding Adrenal Balance Again
exercising, or running, and one
These peptides have a specific
Adrenal stress is almost always
relaxation
effect on the interactions and
caused, at least in part, by some-
visualization, or meditation.
communications between cells.
thing else. These causes include
4. Have fun, laugh, and make
They act through receptors, and
anemia, blood sugar swings, gut
pleasure a regular part of your life.
are especially important in the
inflammation, food intolerances
Thinking positively goes a long
immune system.
(especially gluten), essential fatty
way, and really making an effort
acid deficiencies, environmen-
to not let things affect your mood
Adrenal stress reduces conversion of
tal toxins, and of course, chronic
will have great benefits in your
T4 to T3
emotional
psychological
overall health. Limit watching the
Stress affects and decreases the
stress. When they exist, these
news as much as possible, avoid
conversion of hormones and
conditions must be addressed
negative people, and avoid con-
cells that need to be utilized by
or any attempt to support the
flict around you.
the thyroid to function correctly.
adrenals directly will either fail or
5. Ensure intake of Omega-3
Every cell in the body requires
be only partially successful. Here
fats from whole foods such as
thyroid hormones, however, too
are some general guidelines for
avocados, nuts, and seeds.
little thyroid hormone, and the
adrenal health:
6. Ensure adequate intake of
body slows down. Too much
1. Avoid dietary causes of in-
iodine through your diet includ-
thyroid hormone, and everything
flammation (animal foods, dairy,
ing sea vegetables, particularly
speeds up, including your heart-
eggs, refined flours, processed
kelp, arame, kombu, and wakame,
beat, your breathing, your per-
foods, processed sugar and all
hymalayan pink salt, or an iodine
spiration, your digestive system,
oils.
supplement such as Dexotadine.
your sexual function, and more.
2. Stabilize blood sugar by
and
Margarita
Restrepo,
as
the
whole
Adrenal stress promotes autoimmu-
plenty
of
fruits,
founder and editor-in-chief of
nity by weakening immune barriers
whole grains and legumes, and
Naked Food Magazine, is certi-
The GI tract, lungs and the
avoiding processed foods and
fied in plant-based nutrition, and
blood-brain barrier are the prima-
drinks will normalize and maintain
author of the Naked Food Cook-
ry immune barriers in the body.
blood sugar levels.
book. NakedFoodMagazine.com
vegetables,
Eating
such
eating
Naked Food Magazine
foods.
activity
NAKED KITCHEN
Oat-Pecan naked Mini Cakes
Yield: 9 Mini Cakes. Recipe by Naked food Chefs Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable
Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS •
1/4 cup flax or sesame seeds
•
2 cups gluten-free old fashioned rolled oats, divided
•
1 cup pecans
•
8 medjool dates, pitted
•
4 tablespoons raisins or goji berries
•
1/4 cup blueberries
METHOD In a food processor, chop flax or sesame seeds for about 20 seconds or until powdered. Transfer to a large bowl and set aside. In the food processor, combine 11/2 cup of rolled oats, pecans, and dates until mixture is compact and homogeneous. Transfer to the large bowl and combine all ingredients until mixture is well combined. Using a 4 x 4 baking dish or similar, combine raisins or goji berries and the remaining oats and spread them evenly and completely over the bottom of the dish. Add the cake mixture and press it flat over the dish. Run a spatula over the sides of the mixture to separate it from the dish walls. Cover with a sheet of parchment paper. Put one hand over the parchment paper and with the other hand flip the dish over. Slice the mixture into 9 small squares, and top with fresh blueberries.
Naked Food Magazine
55
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
56
Naked Food Magazine
Naked Food Magazine
57
NAKED LIFE component of the approach is a
a result of eventual starvation.
your companions are a few
detailed understanding of panic Every feeling is a signal! And
hundred yards away. You are
every feeling you have ever
thirsty so you pick your way
Description of Panic
felt was felt by your ancestors
down to the river. As you bend
Panic attacks usually have the
at some point in your natural
down to drink, you see a lion
following
varying
history. You cannot have a feel-
on the other side of the river,
slightly from person to person,
ing without a neural circuit, and
maybe 50 feet away. He hasn’t
and from attack to attack: Heart
you cannot have a neural circuit
spotted you yet. He could easily
pounding, shortness of breath,
without genes designing the
jump across the river, and have
sweating, nausea, desire to uri-
circuit. Feelings are signals of
you for lunch.
nate or defecate, fear of going
either something good (food,
crazy, fear of dying from a heart
mates, a nice warm fireplace), or
Let’s see what happens next.
attack, feeling frozen, unable to
something bad (poison, preda-
First, you freeze. Deep in your
move, and feeling a great desire
tors, a mating competitor). The
brain, you are innately aware
to escape. The attack can often
feelings themselves are a signal-
that the best solution to this
linger for an hour and be very
ing device to tell us about some
crisis is to not move. You might
intense for a large portion of
situation in the environment
actually feel unable to move.
that hour. It will eventually
that is either good for us or bad
This is true despite the fact that
subside, but only after an ex-
for us. The feelings/signals car-
you have a desperate feeling
tremely unpleasant experience.
ry a prescription of what to do
of wanting to run and escape.
about it.
Instead, you sit there frozen, not
disorder itself.
features,
moving a muscle. That freeze is
Why there are Panic Attacks
58
temporarily by yourself and
Every feeling that you have
Panic as a Signal
a biological defense against the
ever had was the result of the
Panic is a fascinating signal.
predator. It increases your odds
activation of neural circuits that
Despite how problematic it is,
that you won’t be eaten, and
were built by the genetic code.
it has rarely been discussed in
reduces his odds of an easy
Each circuit serves a critical
a useful fashion by psychol-
meal. There are several other
purpose for your survival or
ogy self-help books. Here is the
bodily changes that are taking
reproduction. Have you ever
correct
place inside you.
felt hungry?
Of course. Your
panic signal. Imagine that you
ancestors evolved this circuit to
are an early human, living in
Bodily Changes
signal them to eat when their
the swampy grasslands of sub-
First, you start to sweat pro-
glucose
low.
Sahara Africa, some 200,000
fusely. The reason you begin
Proto-humans that did not feel
years ago. Keep in mind that all
to sweat is that you are about
hungry when their glucose
humans originated in Africa, so
to run for your life, and while
stores were low failed to make
the following situation would
you run as fast as you can, you
food
enough
have been an important and
will generate a great deal of
priority, and they died out, as
recurrent dilemma. You are
heat. The heat you generate will
an
stores
were
important
Naked Food Magazine
explanation
for
the
reduce your efficiency, and thus
Next,
you
ing upon a deer. If you startle
the heat makes it more likely
might not notice is that your
the animal, it will run away,
that you will die. However, if
stomach immediately stopped
pooping as it goes. It gets
you start sweating in advance,
digesting any food. In fact, the
lighter, and faster, as it poops
as soon as you start running,
digestive
getting
while running away. You have
the evaporation will cool you
ready to purge itself of any
the same neural circuit and the
down. So your sweating is actu-
unneeded weight. The energy
same instinct.
ally a biological defense against
within the food in your stomach
the predator.
is useless so there is no need to
A Short Recap
continue to digest it. Instead,
So now we can understand all
Next, your heart is pounding.
the blood in your stomach,
the symptoms of a panic attack
Now, in these circumstances,
helping the digestive process,
from a new perspective. Noth-
you won’t be noticing this.
and the blood needs to be
ing about these symptoms is
That’s because your mind is
directed
big
dangerous to your body. All
100% focused on the predator.
muscles in your legs. They are
of them are normal, lifesaving
But if you were paying attention,
soon going to need every drop
reactions.
you would notice your heart
of oxygen-carrying blood that
pounding.
they can get their hands on.
another
reaction
system
toward
is
the
This is a panic attack. It is being directed primarily by the
Normally, when you are just
In order to get the blood to your
hormone adrenaline. All over
sitting around, your heart is
legs, your blood pressure needs
the body, systems are instructed
beating at about 20% of its
to be raised. In order to do this,
to modify their activity in or-
maximum
this
your breathing starts to be
der to increase the likelihood of
situation, you are getting ready
shortened into tiny little intakes.
survival of a predator threat.
to run for your life, and you
That is what you are doing, as
This is all nothing more than,
will be running at 100% of your
your breath is now very short.
and nothing less than, and
capacity. If we get the heart
Your heart is pounding, and
ancient defense reaction.
beating
advance
your arteries that direct blood
of the race then we get an
to your legs and arms have
So now, picture this taking
advantage. That is why your
widened. This is all a carefully,
place within the safety of your
heart starts pounding. In fact,
and
own home. Only, it is now
it starts beating at 40% of
process of survival defense.
capacity.
faster
in
In
brilliantly,
orchestrated
200,000 years later, and you are you, not your ancient ancestor.
its full capacity. You aren’t going to burst an artery or
Finally, you may be almost ready
You can’t figure out why this
throw a clot and die. No way.
to poop or pee. This is because
is happening, as there is no
This is child’s play for the heart.
these materials are extra weight
external reason. Your heart is
It is just 40%, and it’s just
that is dead weight slowing
pounding, you are sweating,
getting ready.
you down. Think of walking in
you are having a hard time
the woods and suddenly com-
breathing, and you feel frozen Naked Food Magazine
59
NAKED LIFE like you can’t move. Hey! Maybe you are having a
Get up out of your chair, and start jogging in
heart attack!
place. As you run, your breaths will get deeper, as you start gasping for oxygen. At some point,
You wouldn’t be alone in thinking so. It is
within a minute, you will feel like stopping. Go
estimated that more than 90% of all emergency
ahead and stop. When you stop and are panting
room admission for heart attacks are actually
hard, ancient circuits in your brain will be eaves-
panic attacks. These symptoms are dramatic, and
dropping on this whole process. They will say to
they cry out for an explanation. The two most
themselves “Hmmm. The race must be over, and
common guesses are “I’m having a heart attack”
we survived, or we would not have stopped! We
or “I’m losing my mind.” Their thoughts are jum-
can begin to turn down the adrenaline valve.” A
bled, panicky, racing from possible explanation
minute later, you still can feel some of the panic.
to possible explanation for the crisis. The mind
So, run until you are tired, gasping a bit for breath.
can’t figure it out. One idea is simply that “I must
Pause. Repeat this a few times. You will see that
be losing it.” That’s what it can feel like. But it
the panic will go away. It may linger for awhile,
isn’t. You aren’t losing anything.
but the nasty part of it will go away in a matter of a minute or two.
A Simpler Explanation First, a panic attack is no real stress on the
If you can’t get up and jog, because of social cir-
heart, and is not related to having a heart
cumstances, do the closest thing. Intensely con-
attack. It is just a gentle, quiet running start for
tract the muscles in your legs and arms for 10-15
the heart, in order to hit the ground running in
seconds, until they tire. Then let them relax. Your
case we have to run. Second, a panic attack has
mind will infer you survived the fight. Repeat as
nothing to do with losing your mind. Instead,
needed. Within 5 -10 of these short cycles, the
your
stimulus
panic will be greatly reduced. You will move past
environment, trying to figure out where the
the panic in the matter of just a few minutes.
predator is. It can’t find one, so it next infers it
Often in less than three minutes. The solution is
is going crazy. In truth, there is no predator and
to make yourself intensively use the big muscles
no crazy. All is well.
of the body during an attack. When you do, the
mind
is
racing
around
its
attack will dissipate. Once you do this a few What To Do When An Attack is Happening
times in a row, your mind starts to become less
There is a simple technique that solves the
intimidated by adrenaline rises!
problem when a panic attack is happening. It is
sense of control over these events, you will be
to let the body follow through and live through
able to break apart the panic pattern that has
the predator attack by using the large muscles as
been set up.
With a little
if an attack were underway. If you feel a panic
60
attack coming on, the right solution is to go
Dr. Doug Lisle is the Director of Research for the
ahead and run for your life. You won’t want to
TrueNorth Health Center in Santa Rosa, California,
move, but if you force yourself to run, then
and is the psychologist for the McDougall Wellness
your “frozen” feeling will quickly break free!
Program.
Naked Food Magazine
NAKED KITCHEN
NAKED Polynesian Stir Fry Yield: 4 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
INGREDIENTS • 1 cup organic brown rice, uncooked • 21/4 cups water for short grain rice or 21/2 for long grain • 1 tablespoon organic, non-GMO miso paste • 1 clove of garlic • 2-inch piece of bell pepper • 1 bay leaf • 1/8 teaspoon dried or 1/2 teaspoon fresh thyme • 1/8 teaspoon paprika • 2 pieces of organic, non-GMO firm tofu (about 3 ounces each), drained and diced • 1 tablespoon shoyu or tamari • 1 organic carrot, shredded • 6 organic asparagus, chopped and bottoms removed • 1 bunch thin scallions • Pinch of ground pepper METHOD In a medium pot bring the water to a boil. Add the rice, miso, garlic, bell pepper, bay leaf, thyme and paprika, and bring back to a boil. Lower heat to medium-low, and cook for about 30 to 35 minutes, covered, or until the water is absorbed. Remove the lid and fluff the rice mixture. Remove from heat. In a saucepan, add diced tofu, asparagus, and shoyu. Sauté until lightly browned. Add 1/2 cup of water or apple cider vinegar as needed to avoid burning. Mix in carrots and scallions and sauté for a couple of minutes more. Stir. Remove from heat. Divide brown rice mixture into serving dishes and top with tofu-veggie mixture.
Naked Food Magazine
61
NAKED COLUMN
62
Naked Food Magazine
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.
Naked Food Magazine
63
NAKED COLUMN You have doubtless heard that the Internation-
I have heard experts for the meat industry
al Agency on Cancer Research, a subsidiary of
refuting the IARC report, saying we don’t know
the World Health Organization, has concluded
this for sure. Frankly, I’ll go with the internation-
that processed meats are carcinogenic, and red
al team of independent experts over the paid
meat
in
those
thinking,
probably
so.
For
spokespeople every time, but either way: the
bacon
once;
I’m
precautionary principle pertains. That principle
doomed!”, a moderating word of reassurance.
states that when risk is a possibility, presume
The pig in question certainly is doomed, but
it to be real until it can be disproven. Are
you?—not so much. Living involves inevitable
parents really inclined to go with “IARC COULD
exposure
be wrong, so have some more bacon…”? I hope
general
to
“I
is ate
carcinogens,
sunlight
among
them. Exposure to a carcinogen does not mean
not.
cancer will happen. Diets
high
in
fruits
associated
and with
vegetables less
are
Even those who have dug rather deeply into
consistently
chronic
the IARC materials are thus far still asking
disease, cancer included. When discussing dietary
questions about dose of meat intake, and
cause and effect, we tend to overlook the fact
duration, and when the cancer risk becomes
that a higher percentage of our calories from X
meaningful. We may simply note that Paracelsus
means, inevitably, a lower percentage from Y.
was right rather universally when noting that:
Eating more meat, as a percent of total calories,
“the dose makes the poison.” The contribution
means eating fewer plant foods, which actually
of meat of any kind to bad outcomes at any time
fight cancer. Thus, the harmful effects of meat
relates not to isolated exposures, but to dose: a
are not necessarily limited to the meats one
combination of quantity, frequency, and duration.
adds to one’s diet; they extend to what meat subtracts from the diet.
Those inclined to refute the IARC conclusion because we are constitutionally omnivorous as
Experts in biodiversity--our planet’s luminous
a species (to the best of my knowledge, we are)
distinction--espouse the view that one of the
are ignoring two very important considerations.
best ways for us to protect that treasure is for
First, our Stone Age ancestors had a lifespan
the massive, global horde of Homo sapiens to
about half our own, so didn’t have time to
eat less meat. Ditto, essentially, for responsible
develop cancer for the most part. What natu-
stewardship of accessible water and the glob-
ral selection never sees, natural selection cannot
al climate. In addition, much of the meat on
address. Further, the meat of our native di-
modern menus comes to us from animals
ets is rather far removed from the meats that
subject to various forms of abuse and cruelty. If
prevail today, and in particular, the processed
we are decent people, cruelty to other creatures
meats that have earned the skull and crossbones
has no place on any menu.
warning label from IARC.
64
Naked Food Magazine
iarc CARCINOGENIC CLASSIFICATION GROUPS Processed meats have been given Group 1 classification: Salami / Sausages and hot dogs / Bacon Red meats have been given Group 2A classification Pork / Beef / Lamb
Causes Cancer
Probably Causes Cancer
Possibly Causes Cancer
Not Classifiable As A Cause Of Cancer
Probably Not A Cause Of Cancer
GROUP
GROUP
GROUP
GROUP
GROUP
1
2A
2B
3
4
We have overwhelming evidence born of both
nailed it when he said: food, not too much,
research
mostly plants.
and
real-world
observation
that
plant-predominant diets are associated with longevity and vitality and lesser rates of all
So, to the extent this new report continues to
chronic disease, including cancer. Since this
hammer away at a message we had, essentially,
same shift in our dietary patterns would be
already received: may it help drive the final
better for us and the planet, did we really need
nail into the coffin of fixating on only one
another reason? Are we now waiting for
food or nutrient at a time, ignoring the big
tomorrow’s news that eating deli meats causes
picture, and inventing new ways to eat badly.
eyeballs to burst into flames?
Yes, processed meat is bad for us. So are
In other words:
even before the new report from IARC, we
dogma,
perennial
discord,
and
cultural
knew what we should be eating; we just keep
dysfunction. Have a good week--and chew on
finding reasons not to swallow it. That’s what
that!
needs to change. We should, indeed, eat less meat; but only
David L. Katz MD, MPH, FACPM, FACP, is the
Big Food will profit, and our health not at
founding
all, if processed meat calories are replaced
Prevention Research Center. He is a two-time
with
diplomate of the American Board of Internal
Snackwell
cookies
or
multi-colored
director
of
marshmallows. The 2015 Dietary Guidelines
Medicine,
a
Advisory
Preventive
Medicine/Public
Committee
recommended
neither
Yale
board-certified
processed meat, nor cotton candy; they pretty
clinical
instructor
much nailed it. Michael Pollan pretty much
School of Medicine.
in
University’s
specialist
Health,
medicine
at
in
and the
a Yale
Naked Food Magazine
65
NAKED KITCHEN
Smoky Black Bean Bisque Yield: 4 Servings. Recipe by Chef Del Sroufe 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, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS • 1 small yellow onion, finely diced • 2 cloves garlic, minced • 2 teaspoons cumin seeds, toasted and ground • 2 teaspoons fresh oregano, minced • 3 chipotle peppers in adobo sauce • 4 cups cooked black beans • 21/2 to 3 cups vegetable stock • Sea salt to taste • 1 lime, quartered (garnish) • 1 cup cilantro, finely chopped (garnish) • 1 small red onion, diced small (garnish) METHOD Sauté the yellow onion in a stockpot over medium heat for 8 minutes. Add water 1 to 2 tablespoons at a time to keep the onion from sticking. Add the garlic, cumin, and oregano, and cook for another minute. Add the chipotles, black beans, and vegetable stock, and bring to a boil over high heat. Decrease the heat to medium and cook the soup, covered, for 20 minutes. Season with salt and purée the soup in batches in a blender. Return the puréed soup to a pot and keep warm. Serve garnished with the lime wedges, cilantro, and red onion.
66
Naked Food Magazine
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