WHOLE FOOD • PLANT-BASED • VEGAN • ORGANIC • NON-GMO THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO DISEASE PREVENTION AND REVERSAL
•
NEW AUTHENTIC KIND & ENLIGHTENED DIET •
PLANT-BASED
detox
The Benefits Of
Water
Achieving & Maintaining
FASTing
YOUR IDEAL
WEIGHT
Goodbye, DIABETES! THE REAL
FOUNTAIN OF YOUTH WINTER 2017 $6.95US $7.95CAN
DISPLAY UNTIL APRIL 10, 2017
From Food Desert To PlantPure Oasis! Naked Rock Star Jonathan Slavin Kitchen Detox Who’s the “Biggest Loser”?
Sweet & Fab Pumpkin Salad
Winter Detox Green Smoothie
Raw Caramelized Carrot Truffles Naked Cannellini al Pomodoro
CONTENTS WINTER 2017
48 NAKED FOOD
Achieving & Maintaining Your Ideal Weight By Physicians Committee For Responsible Medicine
GROWING NAKED POTATOES FROM SCRAPS IN 4 STEPS: 1. Cut organic potato(s) into two pieces, making sure each half has at least one to two "eyes". 2. Let pieces sit at room temperature for a few days until they’re dry to the touch. 3. Plant them about one foot apart in 8 inches of soil. 4. When the plants are fully grown, potatoes can be harvested for several months.
FEATURES 10
NAKED NEWS The New Voice Of The PlantPure Movement By Nelson Campbell
14
NAKED WISDOM The Real Fountain Of Youth By John McDougall, MD
22
NAKED ROCK STAR 10 Tips For a Healthy Lifestyle With Jonathan Slavin
24
NAKED DIET Plant-Based Detox By Linda Carney, MD
26
NAKED FOOD Naked Food Book Club By Denise DeSerio
28
NAKED LIFESTYLE The Detoxification Process By Pamela Popper, PhD
30
NAKED HEALTH Goodbye, Diabetes! By Michael Greger, MD
34
NAKED LIFESTYLE The Benefits Of Water Fasting By Michael Klaper, MD
40
Kitchen Detox By Margarita Restrepo CPBN
44
Detoxing Simplified
54
NAKED TRUTH Who’s The “Biggest Loser"? By David Katz MD
60
NAKED PLANET From Food Desert To PlantPure Oasis! By Alex Brown
Teach me REAL FOOD. I DESERVE TO KNOW.
NAKED KITCHEN
Sweet & Fab Pumpkin Salad Yield: 6 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS • 1 small pumpkin or winter squash • 1 cup filtered water • 2 Tbsp. tamari • 1 tsp. dried thyme • 1 tsp. dried rosemary • 1/2 cup walnuts, chopped • 2 pitted dates • 1/4 cup filtered water • Juice of 1 organic orange • 2 handful organic spinach • Pinch of ground pepper METHOD 1. Peel the pumpkin or squash, discard the seeds and stringy fibers, and dice into small pieces. Transfer pumpkin/squash into a pan with 1 cup of filtered water. Add the tamari, thyme, and rosemary and sauté, covered, for about 10 minutes over medium-low heat. Add extra filtered water as necessary to prevent the pan from drying out and add extra tamari to taste. 2. In a food processor chop walnuts and set aside. 3. Place the dates, ¼ cup filtered water, and the orange juice in the food processor and puree until liquid. Set aside. 4. Place the spinach on a serving dish. Top with the pumpkin/squash. Add a pinch of ground pepper to taste. Garnish with date-orange juice and sprinkle with the chopped walnuts. Voila!
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The sweet-salty combination of the sautĂŠed pumpkin, dressed with an orangedate dressing, along with the slight crunch of walnuts and fresh spinach will have you savoring every bite!
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11
NAKED WISDOM
The real
FOUNTAIN of
YOUTH BY JOHN MCDOUGALL, MD
A
ging is a normal part
and there are presently 80,000
have been found of people
of life; a process that
known
older than 50 years. 2 With few
cannot be stopped or
who have reached 100 years).1
exceptions,
reversed. However, age-associ-
Interestingly, almost all of these
starvation, or infection ended
ated diseases can be prevented
“successful
lives before any of the signs
and our functional lifespan can
saw a doctor until after age 90;
of old age—graying of the
be prolonged… but for how
obviously
hair, wrinkling of the skin,
long? The maximum human
longevity had nothing to do
shortened
lifespan is believed to be about
with medical intervention.1
reduced
centenarians
(people
survivors” their
never
exceptional
125 years, but so far no one for
strength,
decreased
visual
acuity—
The oldest person of authen-
LIFE EXPECTANCY HAS INCREASED
tic record was a French wom-
The average life expectancy
the
an who lived to be 122 years
was 25 years or less during
ment of civili-
old. About 50 people are alive
most (99.9%) of human exis-
zation people
today at 110 years or older,
tence. No prehistoric remains
learned
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accidents,
memory,
and
certain has reached this limit.
16
war,
appeared. With develop-
to
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17
NAKED KITCHEN
naked Cannellini al Pomodoro Yield: 8 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS •
2 cups cannellini beans*
•
6 cups filtered water, divided
•
1 medium-size organic onion
•
4 cloves organic garlic
•
4 medium-size organic Roma tomatoes, diced
•
1 Tbsp. organic, non-GMO miso paste or 2 Tbsp. tamari
•
½ tsp. turmeric
•
½ tsp. dried oregano
•
1 dried or fresh bay leaf
•
Fresh or dried basil for garnish (optional)
METHOD 1. Soak the beans in water for at least 24 hours, and replace soaking water at least 3 times during the 24hour period. 2. Place the beans in a large pot with 4 cups of filtered water. Cook over medium-high heat, covered, for about 30 minutes or until the beans are soft but not broken. Discard the cooking water and set the beans aside. 3. In a food processor chop the onion and garlic. Transfer to a large pan and sauté with a cup of filtered water over medium heat for about 5 minutes. 4. Chop the tomatoes in the food processor and add to onion-garlic pan. Add the cooked beans, a cup of filtered water, the miso or tamari, turmeric, oregano, and bay leaf. Let simmer for another 10-15 minutes stirring occasionally. Remove and discard the bay leaf, and garnish with the basil. Serve with your favorite rice recipe, potatoes, and vegetables. Enjoy! Chef’s Note: Although the recipe calls for cannellini (white) beans, it can be made with black, red, pinto, or any other bean.
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This satisfying dish is packed with protein and fiber and flavorful savory herbs. Use as a sauce or topping for rice or vegetables, or serve as a side on its own.
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23
NAKED ROCK STAR
10 Tips For A Healthy Lifestyle
Jonathan Slavin with
Jonathan Slavin is currently starring in ABC’s hit comedy “Dr. Ken.” Along with being a actor, Jonathan is also a devoted activist and dedicates much of his time to animals rights and living a 100% vegan lifestyle.
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1. I first do no harm. I am, first and
5. I get involved with my food. If I
junk food, took in fewer calories and fat,
foremost, an ethical vegan. I know what
prep it, I will eat it. I have a bag of
and got my growing butt to the gym.”
I do not eat, and why. I love the plant-
prepared, roasted Brussels sprouts that
It is not sexy, it is not fast, and it is hard
based movement, but for me, it begins
has been in my freezer since 2011. I have
to advertise, but it works.
with this: I do not kill animals so that I
no relationship with those Brussels
can eat them, and I do not pay anyone
sprouts, so I do not think to eat them.
8. I eat first to feel good. In the
else to.
But the pumpkin seed milk I make
beginning, this was hard. But ultimately,
weekly, soaking the seeds overnight,
I am less concerned with how it tastes
2. I keep it simple. You know what is
blending until smooth, straining through
and more concerned with how it makes
delicious? A whole head of cauliflower,
a nut milk bag? Cannot get enough of
me feel. And the cool thing about that
roasted to a deep, caramelized brown
that stuff.
is that the more I eat food that makes me feel good, the more I find that food
and sprinkled with some hemp or sesame seeds. Or an avocado mashed with some
6. I try new things. New recipes, new
delicious and have started craving it. This
apple cider vinegar, some nutritional
foods, new flavors. I currently have,
seems impossible but it actually is true.
yeast and poured over a giant bowl of
warming in my dehydrator, almonds
greens. For me, the more ingredients
flavored with apple cider vinegar,
9. I plate it. This is key for me. I get
something has, and certainly the more
dulse flakes, and mushroom powder. I
my food on a plate, in a bowl, (my
it’s processed, the greater chance my body
absolutely despise sea vegetables and
husband refers to my salad bowl as “my
will not know what the hell to make of it.
mushrooms (I know), but I rolled the
trough”), and make time to sit and eat
dice on this recipe and now it is one of
it. 10 minutes if that is all I have got,
3. I avoid the hype. There is a disturbing
my favorite go-to snacks. Tastes change.
but when I am rushing like crazy and
amount of diet fads out there. Remem-
I give new things a shot so I do not
start scarfing almonds or pistachios or
ber the low carb/no carb diets in the 90s
get bored.
snow peas directly from the bag, I have literally zero idea if I am hungry, sated,
Photo Credit Russ Levi Photography
when suddenly fried pig skin was supposed to be good for you, but lord help
7. I already know what works. I really
your heart if you ate an apple? “We are
do. Last year, I spent some time getting
concerned that you are at risk for heart
to know all the fabulous vegan restau-
10. I move my bod. I will never, ever,
disease, type 2 diabetes, and high blood
rants around my area of Los Angeles. I
ever be someone who really loves
pressure because you eat cantaloupe
had vegan pizzas and vegan Chinese
exercise. I have gamely gone to the gym,
and quinoa” said no doctor, ever.
food delivered, and went to brunches
gone to yoga class, gotten on my bike,
where I had a wonderful time making
a treadmill, a mountain, and always
4. I eat enough. Here is a simple,
the acquaintance of vegan pancakes
people have told me that I would end up
uncomfortable truth of mine, when I
and beignets. As a result, I gained
loving it. Those people are liars. I do not
am ravenous, I care infinitely less about
weight. Then I stopped doing all that,
love it. But I love the result I get from
what I eat, and I am much, much more
recommitted to eating whole, unpro-
it, so I go. I lift the weights my trainer
likely to grab a spoon, and that jar of
cessed foods and went back to the gym
tells me to, I run a few times a week, I
junky peanut butter. So when I starve my-
and dropped close to 20 pounds. When
hit a yoga class when I can. An hour goes
self for health or weight loss, the pendulum
I see people, they always ask the same
by so quickly, I can spend an hour doing
can only swing the other way, and swing
thing. “What did you do?” I want to reply
something I kind of hate.
hard. I eat regularly, and I eat enough.
“You know what I did. I stopped eating
or full to bursting.
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25
NAKED FOOD
New Year, New You:
GOODBYE, DIABETES! BY MICHAEL GREGER, MD.
P
not
portions, no calorie- or carb-
but then the veg diet pulled
only appear to guard
counting. A review of all such
ahead. When people are put on
against getting diabe-
studies found that individu-
plant-based diets cholesterol
tes in the first place, they may
als following plant-based diets
comes down so much it can
successfully treat the disease
experience
reduc-
actually reverse the atheroscle-
better than the diabetic diets
tions in blood sugars, body
rosis progression, reverse the
patients are typically placed
weight, and cardiovascular risk,
progression of heart disease.
on,
compared with those following
lant-based
controlling
diets
weight
and
cholesterol. Diets based on
diets
whole plant foods can re-
products.
sult
in
significant
that
improved
included
animal
cial effect of a vegan diet on controlling weight, blood sug-
weight
loss without any limits on
Cardiovascular risk is what kills
ars, cholesterol, insulin sen-
portion size or calorie count-
diabetics. People with diabetes
sitivity, and oxidative stress
ing, because plant foods tend
are more likely to get strokes
compared
to be so calorically dilute.
and more likely to experience
diabetic diets, but what about
Compare
of
heart failure. In fact, diabetes
quality of life, or mood? How
broccoli, tomatoes, or straw-
has been proposed as a coronary
did people feel after mak-
berries, with 100 calories of
heart disease risk equivalent,
ing such a dramatic change in
chicken, cheese, or fish. People
which means diabetic patients
their diets? In a randomized
just can’t seem to eat enough
without a history of coronary
controlled trial, study subjects
to compensate for the calorie
disease have an equivalent risk
were assigned either to a plant-
deficit.
to that of non-diabetic indi-
based diet group or control
viduals with confirmed heart
group. The plant-based group
disease.
at a diet of vegetables, grains,
100
calories
Most importantly, it works bet-
to
conventional
beans, fruits, and nuts with ani-
ter. A plant-based diet beat out
32
We know about the benefi-
the conventional American Dia-
A newer study used a technique
mal products limited to a maxi-
betes Association diet in a head-
to
insulin
mum of one daily portion of
to-head randomized controlled
sensitivity. Improved on both
low-fat yogurt, while the control
clinical trial, without restricting
diets in the first three months,
group got the official diabetes
Naked Food Magazine
actually
measure
diet. Quality of life improved on both diets in the first three months, but within six months, the plant-based group clearly pulled ahead. Similar results were experienced with depression scores: depression dropped in both groups in the first three months, but started to rebound in the control group. Bottom-line, the more plantbased diet led to a greater improvement in quality of life and mood. Patients consuming a vegan diet also felt less constrained than those consuming the conventional diet. Those eating vegan were less likely to binge, and the veg group folks tended to feel less hungry, all of which helps with sustainability in the long term. Not only do plant-based diets appear to work better, but they may be easier to stick to. With the improvement in mood, patients may exhibit desired
improvements
not
"...Cardiovascular risk is what kills diabetics. People with diabetes are more likely to get strokes and more likely to experience heart failure."
only in physical, but also in mental health. Michael Greger, MD, is a physician, author, and speaker on nutrition, and public health issues. He is the Director of Public Health and Animal Agriculture at The Humane Society of the United States. Visit NutritionFacts.org. Naked Food Magazine
33
NAKED KITCHEN
Beet, Potato, and Jicama Winter Salad Yield: 6 Servings. Recipe developed by the Naked Food Chefs. Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS •
2 large organic russet potatoes
•
1/2 cup jicama, peeled or 1/2 cup organic, nonGMO firm tofu
•
1 large or 2 medium size organic carrots
•
3-4 medium size organic beets, peeled
•
3 Tbsp. tamari
•
1/2 tsp. dried oregano
•
Juice of half a lemon
•
A few sprigs of fresh parsley
•
Sprinkle of black pepper
METHOD 1. Place the potatoes in a medium pot, fill with water to cover, and boil for 25-30 minutes or until potatoes are soft but not broken up. Drain the water and set potatoes aside on a cutting board. Slice the potatoes in half then small dice. Place the diced potatoes in a large mixing bowl and set aside. 2. Dice the jicama and add to the mixing bowl. 3. Chop off the stem end of the carrot and dice the carrot as small as possible. Add to the mixing bowl. 4. Rinse the beets and peel carefully under water. Pat dry with a paper towel. Dice 1 of the beets as small as possible and add to the mixing bowl. Add the tamari, oregano, and lemon and blend carefully. 5. Using a mandolin, slice the remaining beets on the smallest width and set aside. 6. Select the largest beet slices and place them on a serving dish, forming a circle. Place a few spoonfuls of the salad mixture in the center of the circle to create the first inner layer of the salad. Add a second layer of smaller sized beet slices forming a smaller circle, creating a sort of a rose pattern. Refer to the recipe photo for guidance. Add the second layer of the salad mixture in the center of the dish again and another layer of smaller sized beet slices forming a smaller circle until the dish is complete. Enjoy!
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What could be better on a dreary, gray winter’s day than a blooming beautiful ruby red salad? And if you’ve not had jicama, you’re in for a treat! This juicy, crunchy tuber tastes a bit like a savory apple and adds fun flavor and texture to any dish to which it’s added. Naked Food Magazine
35
NAKED LIFESTYLE
THE BENEFITS OF
WATER
FASTING BY MICHAEL KLAPER, MD
Y
et, such profound improvements in these medical conditions, and many others, are
routinely seen during water fasts lasting more than a few days. I am on the clinical staff of TrueNorth Health Center in Santa Rosa, California (about one hour north of San Francisco), a nutritionallybased clinic specializing in reversing chronic diseases. The most powerful tool to improve our health is a whole-foods, plant-based diet. After all, virtually all the debilitating chronic diseases
that
afflict
people
in
Western
societies are the result of their high-fat, overly-processed, salt-, sugar-, and-oil-laden, animal-based food stream that people pour through their tissues hour after hour, day after day, year after year, courtesy of the
If there were a pill that effectively treated high blood pressure, overcame Type II diabetes, consistently produced dramatic improvements in autoimmune diseases such as lupus, rheumatoid arthritis, and psoriasis, and provided effective relief for asthma attacks and migraine headaches it would be seen as a wonder drug of the highest order. 36
Naked Food Magazine
Standard American Diet (SAD). When a truly health-promoting food stream based on whole, plant-based foods is run through the body, day after day, month after month, year after year, most disease processes stop in their tracks and
true,
deep
healing
begins.
The real healing power is in a whole
foods,
plant-based
diet,
not in a water fast, per se, although a water fast can be a very powerful way to initiate healing and to bring rapid and dramatic improvement to common and lifethreatening diseases. Most people’s experience tells them that going a day or two
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37
NAKED FOOD
Achieving & Maintaining Y our
ideal weight by PHYSICIANS COMMITTEE FOR RESPOnSIBLE MEDICINE
The message is simple: Cut out the foods that are high in fat and devoid of fiber, and increase the foods that are low in fat and full of fiber. This low-fat, vegan diet approach is safe and easy—once you get the hang of it. Changing eating habits is the cornerstone of achieving and maintaining a healthy weight permanently. There is no way to “lose 20 pounds in two short weeks” and make it last. Very lowcalorie diets or low-carbohydrate, high-protein diets may cause major health problems and are very difficult to maintain for the long term. The old myth was that pasta, bread, potatoes, and rice are fattening. Not true. In fact, carbohydrate-rich foods are perfect for permanent weight control. Carbohydrates contain fewer
Of the many ways to lose weight, one stands out as by far the most healthful. When you build your meals from a generous array of
replacing fatty foods with complex carbohydrates automatically cuts calories. But calories are only part of the story. The body treats carbohydrates differently than
vegetables, fruits, whole grains,
fat calories. The difference comes from how the
and beans—that is, healthy
body stores the energy of different food types.
vegan choices—weight loss is remarkably easy. And along with it come major improvements in cholesterol, blood pressure, blood sugar, and many other aspects of health. 50
than half the calories of fat, which means that
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It is very inefficient for the body to store the energy of carbohydrates as body fat. When your body tries to turn carbohydrate into fat, it wastes 23 percent of the calories of the carbohydrate. But fat is easily converted into body fat. Only 3 percent of the calories in fat are burned in the process of conversion and storage. It is the type of food that affects body fat the most.
Although
protein
and
carbohydrates
have
almost the same number of calories per gram, foods that are high in protein—particularly animal products—are also usually high in fat. Even “lean” cuts of meat have much more fat than a healthy body needs. And animal products always lack fiber. Fiber helps make foods more satisfying without adding many calories, and it is only found in foods from plants. Exercise helps, too. Aerobic exercise speeds up the breakdown of fat and makes sure that muscle is not lost. Toning exercises and weightlifting help firm muscles and increase muscle mass. The trick is to find activities that you enjoy and that fit your lifestyle. Walking is a good way to start. You can do it anywhere at just about any time. The best weight control program is a highcomplex
carbohydrate,
low-fat,
vegan
diet
complemented by regular exercise. This is the best choice for a healthier, longer, happier life. If you are making the switch to a vegan diet for its health benefits, you’ll be pleased to find that there is a wonderful additional benefit to vegan eating: it’s a delicious and fun way to explore new foods. A vegan meal can be as familiar as spaghetti with tomato sauce, as comforting as a bowl of rich, potato soup, or as exotic
as
Grilled
Polenta
with
Portabella
Mushrooms. The switch to a vegan diet is easier than you might think. Most people, whether vegans or meat-eaters, typically use a limited variety of recipes; the average family eats only eight or nine different dinners repeatedly. Naked Food Magazine
51
NAKED LIFESTYLE
J
ust over 50 million people
vides us with a wonderful
live in areas of the United
opportunity to plant seeds of
States known as “food
knowledge and help transform
deserts,” where the poverty
a food desert—where people
rate is 20 percent or higher
suffer and perish unnecessar-
and access to healthy food
ily—into a PlantPure Oasis,
is more than a 1/2 mile away
where healthy, whole, plant-
in urban areas or 10 miles in
based food is easy to access,
rural areas. This population
affordable, and people are
faces
refreshed and thrive.
tremendous
adversity
on a daily basis, suffering from the highest rates of chronic
The PlantPure Oasis Jumpstart
disease in the country in spite
Program, administered by the
of the fact that most of
nonprofit organization Plant-
these diseases are completely
Pure Communities (PPC), offers
preventable.
healthy meals and nutrition education in low-income com-
In addition to the factors of
munities, food deserts, and
low-income and low access, a
other
lack of awareness plays a major
borhoods
to
role in these dire health statis-
otherwise
would
tics. Herein lies the tremen-
access
dous opportunity. W. Clement
afford it. The Program offers
Stone, the successful business-
participants the opportunity
man and philanthropist, said,
to learn about the benefits of
“Every adversity has the seed
a plant-based diet, while en-
of an equivalent or greater
abling them to experience
benefit.” The lack of awareness
firsthand the powerful health
in these neighborhoods pro-
impacts.
underserved
and/or
people
neighwho
not
have
could
not
From Food Desert To
PLANTPURE OASIS! BY ALEX BROWN 62
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The most ANTICIPATED cookbook of the year is finally here!
AVAILABLE NOW WORLDWIDE WHEREVER BOOKS ARE SOLD.