Issuu

CONTENTS FALL 2015

NAKED LIFE

WHY ORGANIC? By Brian Hetrich, CNC, ND, The Hippocrates Health Institute

THIS ISSUE FAVORITES! Page 44

FEATURES 6

NAKED HEALING Quadrupling Breast Cancer Survival By Michael Greger, MD

NAKED WISDOM Just To Be Safeâ€¦ Don't Take Vitamins By John McDougall, MD

NAKED FOOD Top Whole Food Substitutes For Unhealthy Recipe Ingredients By Chef Del Sroufe

NAKED LIFESTYLE The Warning Signs of Clogged Arteries By Neal Barnard, MD

NAKED PLANET Taking Global Warming Personally By Kathy Freston

NAKED SPOTLIGHT 7 Reasons To Drink Lemon Water By Margarita Restrepo, CPBN

NAKED ROCKSTAR Top 8 Tips For Achieving Success As A Plant-Based Athlete By Robert Cheeke

NAKED TRUTH The Highly Over-Used And Over-Prescribed Antibiotics By Pamela Popper, PhD

NAKED WELLNESS The Importance Of A Kidney-Cleansing Diet By Edward F. Group III, DC, ND

NAKED COLUMN Can We Trust Sponsored Research Studies? By Marion Nestle, PhD, MPH

NAKED HEALING

Naked Food Magazine

QUADRUPLING

BREAST CANCER

SURVIVAL BY MICHAEL GREGER, MD

Previously they famously reported that simple changes, five or more servings of fruits and veggies a day and just walking 30 minutes a day six days a week, were associated with a significant survival advantage, cutting the risk of death nearly in half. Note: it was fruits and veggies and exercise. You can see the proportion of women with breast cancer surviving nine years in the study if they had low fruit and vegetable consumption and low physical activity, compared to those high in one and low in the other, compared to the survival curve of those high in both. It worked just as well in women with estrogen receptor negative tumors, which normally have twice the mortality, unless women eat those few fruits and veggies and take a few strolls. Imagine, for a second, you or a loved one has just been diagnosed with breast cancer. Imag-

Half a million Americans are expected to die

ine sitting in that chair, in the doctor’s office, as

this year from cancer, equal to five jumbo jets

your doctor gives you the news. The doctor says,

crashing every day. The number of Americans

"There’s a new experimental treatment that can

who die from cancer each year is more than

cut your chances of dying in the next few years

all those who have died in all U.S. wars com-

from 16 percent down to just 4 percent." To qua-

bined. And this happens every single year. After

druple their survival rate, many women would

a cancer diagnosis people tend to clean up their

re-mortgage their homes to fly to some quack

diets. About a third to a half of breast cancer

clinic in Mexico and would lose all their hair to

patients,

for example, make healthy dietary

chemo, but most, apparently, couldn’t stand

changes following diagnosis, such as increasing

the thought of eating broccoli. The Women’s

fruit and vegetable consumption and decreasing

Healthy Eating and Living Study found that

meat, fat, and sugar intakes. Does it actually help

while fruits and vegetables in general may

that late in the game? Well, the Women’s Healthy

be good, cruciferous vegetables may be better.

Eating and Living Study was undertaken in a few

For women on tamoxifen, for example, women

thousand breast cancer survivors to determine

who consumed one of their five daily servings

if a plant-based, low-fat, high-fiber diet could

of fruits and veggies as broccoli, cauliflower,

influence breast cancer recurrence rates and

collards, cabbage, or kale had their risk of cancer

survival.

recurrence cut in half. Naked Food Magazine

NAKED LIFESTYLE NAKED KITCHEN

INGREDIENTS

water as possible without disturbing the shape of the

For the steaks

tofu.

• • •

24-30 oz firm/extra firm, non-GMO tofu (2 standard sized packages) Cooking wine or filtered water Any raw shredded or chopped vegetable or fruit such as carrots, cabbage, zucchini, pineapple, orange, tangerine, mango, or a mix.

In a food processor, mix the marinade ingredients until dates are chopped and liquid is thick and creamy. Pour into a resealable bag or shallow glass container and toss each tofu steak in the liquid. Allow the tofu to marinate for at least a few hours or overnight.

For the marinade:  • • • • • • •

4 Tbsp. tamari  or shoyu sauce 6 pitted dates or 3 Tbsp. 100% pure maple syrup Juice of 1 organic orange + pinch of orange zest 1 organic orange ½ cup filtered water or vegetable broth 1 sprig of rosemary  1 Tbsp. nutritional yeast

•

Dash of ground pepper

Remove rosemary sprig before cooking tofu. In a nonstick saucepan, sauté tofu and add 1-2 teaspoons of water or cooking wine. After a couple of minutes, flip tofu and add 1 or 2 tablespoons of left over marinade. Continue cooking until all the liquid has been absorbed and crispy edges are forming. Flip tofu. If desired, add an extra drizzle of maple syrup for sweeter edges. Add a dash of pepper. Remove from

METHOD

pan and form towers by placing 2 pieces of tofu at a

Drain tofu and pat dry with a paper towel. Slice into

time on a serving dish. Add another 4 pieces of tofu

thick steaks and pat dry again. Squeeze out as much

and squeeze a bit of fresh orange juice on top.

Naked Food Magazine

NAKED WISDOM

Naked Food Magazine

JUST TO BE SAFE...

DON'T TAKE VITAMINS BY JOHN MCDOUGALL, MD

No one loves me more than my mother; even though there were times during my childhood when I thought she was trying to poison me. Could the chemical aftertaste, belching, and nausea I experienced following the One-a-Day multivitamin capsule she forced me to take along with my orange juice at breakfast have been a warning? She told me vitamins tasted bad, like medicine, so that if a little child found them he or she wouldnâ€™t mistake these pills for candy.

By this time in history, medical achievements included the cure of deadly vitamin deficiency diseases, such as scurvy, beriberi, and pellagra. People reasoned, if a few vitamins can cure these ravagers of health, then maybe the answers to cancer or heart disease will be found in supplements too. Why not? This was during the atomic bomb era following WWII when people believed that science would someday soon find the answer to all things important.

Naked Food Magazine

NAKED KITCHEN

Naked Food Magazine

INGREDIENTS • 3 organic carrots, peeled and chopped • 1 organic leek, sliced • 3 cloves garlic • 1 ½ tsp. turmeric, grated or powdered • 1 tsp. smoked paprika • 1 cup roasted chestnuts or chestnut puree • 1 tsp. fresh thyme plus extra for sprinkling • 5 cups vegetable broth • 2 cups soy, rice, oat, or almond milk • Pinch of pepper to taste METHOD Preheat the oven to 400°. Make an ‘X’ shape cut into the chestnuts with a small serrated knife, making sure to slice deep enough past the shell. Place on a baking tray and roast in the oven for 15-20 mins. The ‘x’ in the chestnuts should start to open and peel back slightly. Let cool slightly, peel the shells off and chop roughly. In a food processor or high-powered blender, add chopped carrots, chestnuts, and nondairy milk. Blend until smooth and creamy. Set aside. In a large non-stick pot add leeks and garlic and cook on medium heat for 10 minutes. Cook until fragrant and the leeks have softened. Add the carrot-chestnut blend, thyme, paprika, turmeric, and vegetable stock and cook for 25-30 minutes in medium heat, or until soup is creamy. Serve and sprinkle with pepper and thyme.

Naked Food Magazine

NAKED KITCHEN

Naked Food Magazine

INGREDIENTS •

1 acorn squash

•

Pepper to taste

•

2 tsp. nutritional yeast

•

½ tsp. oregano

•

1 cup quinoa

•

1 organic yellow or white onion, chopped

•

2 cloves garlic, chopped

•

1 cup mushrooms of your choice, chopped

•

1 cup cooked chickpeas

•

1 cup vegetable broth

•

1/2 cup chopped fresh parsley

•

1/2 cup walnuts or pine nuts, pumpkin, or sunflower seeds

•

4 tsp. tamari, divided

•

½ turmeric powder

•

A sprinkle of cayenne (optional)

METHOD Pre-heat oven to 400 degrees. Slice acorn squash in half length-wise, and scoop out the seeds. With a sharp knife, poke the squash pulp in different places. Brush 1 tsp. of tamari in each half, and add pepper, nutritional yeast, and oregano over the open halves. Insert into the oven and bake for 45 minutes. Cook quinoa and follow the package instructions. Add onions, garlic, mushrooms, and chickpeas to a pan with the broth and tamari, turmeric and cayenne

(optional).

Cook

until

onions

are

translucent and all ingredients are slightly brown. Add cooked quinoa to onion mixture and mix thoroughly. Remove from heat and put into a large bowl. Add parsley and nuts and stir well. After 45 minutes of baking, remove the squash from the oven and stuff with the quinoa mix. Cook another 15 minutes with stuffing inside or until squash is very soft when pierced with a fork, and a little golden brown around the edges. Top with extra walnuts and parsley. Chef’s Note: Use small acorn squash for a larger number of servings.

Naked Food Magazine

NAKED LIFESTYLE

Naked Food Magazine

THE WARNING SIGNS OF

CLOGGED ARTERIES BY NEAL BARNARD, MD

By the time many people reach their 20s, blockages that disrupt the flow of blood already exist within their arteries. Responsible for

carrying

oxygen-rich

blood

and

life-

sustaining nutrients from the heart to the rest of the body, healthy arteries are essential for maintaining a healthy body. When particles of cholesterol, fat, and other cells build up in arteriesâ€”thanks mostly to a Western diet loaded with meat, dairy products, and eggsâ€”they create fatty streaks and eventually form plaques that obstruct blood flow. Naked Food Magazine

NAKED NAKEDKITCHEN FOOD

1. CELL REGENERATOR: BLUEBERRY, KALE, AND CHIA • 1 handful organic red, purple, or black kale • 1 cup organic blueberries • ½ cup gluten-free rolled oats • 2 Tbsp. chia seeds • 1 Tbsp. lucuma • 1 organic carrot • 1 orange, peeled • 1 cup filtered water • 1 cup filtered ice 2. DIGESTIVE BUILDER: RASPBERRY, SQUASH, AND HEMP • ½ organic yellow squash, chopped • 1 cup fresh organic raspberries • 1 Tbsp. hemp seeds • ½ cup gluten-free rolled oats • ½ organic apple with skin • 1 organic carrot

Naked Food Magazine

• • •

1 cup non-dairy milk 1 cup filtered water 1 cup filtered ice

3. LIFE RESTORER: STRAWBERRY, BROCCOLI, AND MINT • 1 cup organic strawberries • 1 handful organic spinach • 5 fresh organic mint leaves • 3 organic broccoli florets • ½ organic cucumber • 1 Tbsp. lucuma • 1 organic orange, peeled • 1 cup filtered water • 1 cup filtered ice METHOD Blend smoothie ingredients in high-powered blender, serve, and drink immediately.

Naked Food Magazine

NAKED SPOTLIGHT

Naked Food Magazine

7 reasons to

drink lemon water BY MARGARITA RESTREPO, CPBN

The simplest habits can have a profound impact on your health. Here are seven arguments for adopting lemon water, especially in the morning.

Prevents Kidney Stones. Increased fluid consumption helps prevent dehydration, a common cause of kidney stones, though adding lemon water to your morning ritual helps prevent these painful stones for those deficient in urinary citrate, a form of citric acid.

Prevents Oxidation. Lemons, and all the citrus family fruits, have powerful antioxidant properties. In addition to lemons, try adding a variety of fruits to your daily water. The phytonutrients in whole foods prevent our cells from oxidizing or essentially rusting from the inside out.

damage and repair injury.

Helps You Stay Hydrated. A daily lemon water habit is an easy way to add water into your routine. When your urine comes out almost clear it means you are drinking enough.

Aids Digestion. Stomach acids break down the food in the stomach. The acid in lemons supplements stomach acids, which decline as we age.

Tips: •

• •

Aids Weight Loss.

How much is too much? There is no such thing, but half of a lemon per glass of water will suffice. Does it have to be in the morning? No. Anytime of the day is great. Do I need to drink 8 glasses of it daily? Drink as much water as you can, when you can. Can I include the peel? Absolutely, as long as it is organic. You can also use the lemon zest

Lemon water in the morning helps you to stay full longer. The point is not to skip breakfast, but to add water before or after your first meal not just once but perhaps 20 times a month. Multiply

•

that by 10 years. Your waist will thank you.

Margarita Restrepo, certified in plant-based nutrition, is the founder and editor-in-chief of Naked Food Magazine. She is the author of the Naked Food Cookbook and co-author of the Master Plants Cookbook. Visit NakedFoodMagazine.com

Vitamin C Booster. A half lemon will provide 1/6 of the recommended daily Vitamin C essential to protect from cell

in smoothies, baking, or cooking.

Naked Food Magazine

NAKED LIFE When organic food is not available, the next best thing is to wash pesticides as much as possible. Learn to make your own fruit and veggie wash at home on page 53.

Naked Food Magazine

WHY ORGANIC? BY BRIAN HETRICH, CNC, ND

Organic food usually (but, not always) costs more than conventional groceries. Is it really worth it to spend the extra money for organic? Of course, my answer is a very predictable and emphatic, “YES!” Allow me to explain three very important reasons why I feel this way.

1. EATING ORGANIC FOOD REDUCES EXPOSURE TO TOXIC CHEMICALS Today’s crops are heavily sprayed with a chemical cocktail of synthesized pesticides, fungicides, herbicides,

and

fertilizers.

Some

these

chemicals are highly toxic to humans and have a very long half-life. For example, DDT was banned from use in the USA in 1972, yet this very dangerous pesticide is still showing up today in the placenta of birthing mothers. Girls exposed to DDT before puberty are 5 times more likely to develop breast cancer in middle age, according to the President’s Cancer Panel. This is just one of the 85,000 chemicals we humans have created in the last 150 years that now pollute our environment. Naked Food Magazine

NAKED TRUTH

artin Blaser’s book Missing Microbes is a

infective endocarditis after dental cleanings. Infec-

frightening look at how current medical

tive endocarditis (IE) is an infection of the lining

practices, particularly the over-prescrib-

of the heart chambers or valves that is rare, but

ing of antibiotics and the increased incidence of

occurs most of the time in people who have

Caesarean section births, has resulted in the

abnormal heart valves or advanced heart disease.

destruction of beneficial microbes that have

In very rare instances it can occur in healthy people

resided in humans for millions of years. Even more

who do not have heart disease. Furthermore, there

frightening is the increasing number of antibiot-

is little evidence showing that antibiotics prevent

ic-resistant bacteria that are emerging such as C.

infections following surgery, including following

Diff and MRSA. Blaser argues that while antibiotics

the removal of wisdom teeth.2,3 Prophylactic

can save lives, the over-use of antibiotics is causing

antibiotic use does not prevent dry socket either.4

harm, some of which may eventually be irreparable. As for the use of antibiotics to prevent bacterial The overprescribing of antibiotics is driven by

endocarditis, the actual risk of infection following

many factors. Pediatricians are often reluctant to

dental treatment is very low, even for at-risk

take a wait-and-see approach to common children’s

patients. As a result, the American Heart Associa-

conditions such as upper respiratory illnesses,

tion changed its recommendations pertaining to the

which often resolve on their own.

use of antibiotics in dental practices several years

contribute

the

problem

Adults often demanding

ago.5

The revised recommendations are based on

antibiotics for themselves and their children

the fact that there is no consistent association

whenever they are sick because they consider

between dental interventions such as teeth

antibiotics the “best treatment.”

cleaning

and

endocarditis, Prescribing

antibiotics

for

viral

infections

the that

development brushing

the

bacterial

teeth

daily

presents a greater risk of endocarditis due to

common but useless. The drugs have no effect on

repetitive exposure to oral bacteria, the efficacy

viruses since they are designed to target bacteria

of using antibiotics for prophylaxis is not proven,

only. One of the most concerning uses of

and the risks of antibiotic prophylaxis outweigh

antibiotics is the practice of prescribing them to

the benefits.

healthy people in order to prevent infections. Dentists often engage in this practice and they

A review of studies conducted between 1950 and

are responsible for between 7% and 11% of all

2006 that included thousands of patients showed

prescriptions written for antibiotics every year.1

that only the highest-risk patients benefit from prophylactic use of antibiotics. There is virtually

Dentists prescribe antibiotics for a variety of

no benefit for those with moderate to low risk

reasons.

Patients are told to take antibiotics to

and for members of the general population.

prevent the development of infection or dry

The AHA guidelines list high-risk patients who

socket after surgical procedures and to prevent

are more likely to benefit from prophylactic use

Naked Food Magazine

THE HIGHLY OVER-USED & OVER-PRESCRIBED

ANTIBIOTICS BY PAMELA POPPER, PhD Naked Food Magazine

NAKED COLUMN

CAN WE TRUST sponsored

RESEARCH STUDIES? MARION NESTLE, PhD, MPH

I am increasingly concerned about the proliferation of research studies sponsored and funded by food, beverage, or supplement companies with a vested interest in the outcome. These almost invariably come to conclusions in favor of the sponsorâ€™s food product.

Naked Food Magazine

I am not searching for sponsored studies in any

nutrients, provides year-round access to a

systematic way. They just appear in the tables

variety of fruits, and is a cost-effective way

of contents of journals I typically read and are

to help people meet fruit recommendations.

easily identified by their titles. In each of these

•

SPONSOR: Juice Products Association

•

STUDY: Can Probiotic Yogurt Prevent Diar-

cases, the sponsors got what they paid for. Recent sponsored studies have not come to conclusions contrary to the interests of the

rhoea In Children On Antibiotics? A Dou-

sponsor. Coincidence? You decide. •

ble-blind, Randomised, Placebo-Controlled Study, by Michael J Fox, Kiran D K Ahuja, Iain K

STUDY: The Effect Of A High-Egg Diet On

Robertson, Madeleine J Ball, Rajaraman D

Cardiovascular Risk Factors In People With

Eri.

Type 2 Diabetes: The Diabetes And Egg (Diabegg) Study— A 3-Mo Randomized Controlled Trial, by Nicholas R Fuller, Ian D

•

CONCLUSION: High egg consumption did not have an adverse effect on the lipid profile

reducing

STUDY: Dairy Consumption And Risk Of Cardiovascular Disease: An Updated MetaAnalysis Of Prospective Cohort Studies, by Li-Qiang Qin PhD, Jia-Ying Xu PhD, Shu-Fen Han PhD, Zeng-Li Zhang PhD, You-You Zhao PhD, Ignatius MY Szeto PhD. Asia Pac J Clin Nutr. 2015

a high-egg diet can be included safely as part

Mar;24(1):90-100. doi: 10.6133/apjcn.2015.24.1.09. •

SPONSOR: Australian Egg Corporation

•

STUDY: Squeezing Fact From Fiction About Drewnowski, Mario G Ferruzzi, Cheryl D Toner, and

fat dairy products and cheese may protect against stroke or CHD incidence. •

(to which I am not related).

10.3945/an.114.007328. CONCLUSION: The preponderance of evidence supports the position that 100% fruit juice phyto-

SPONSOR: Nestec Ltd. (Nestlé R&D (China) Ltd. Two of the authors work for the company

Diane Welland. Adv Nutr 2015;6: 236S-243S. doi:

and

This meta-analysis provided

effect of dairy consumption on CVD. Low-

100% Fruit Juice, by Roger Clemens, Adam

nutrients

CONCLUSION:

further evidence supporting the beneficial

•

essential

antibiotic-

•

acid] consumption. This study suggests that

delivers

SPONSOR: Parmalat Australia

fatty acid] and PUFA [polyunsaturated fatty

•

incidence

•

context of increased MUFA [monounsaturated

provide greater satiety.

the

associated diarrhoea in children.

of people with T2D [type 2 diabetes] in the

of the dietary management of T2D, and it may

CONCLUSION: A yogurt combination of LGG, La-5 and Bb-12 is an effective method for

Mackenzie Fong, James Gerofi, Katherine Baqleh, Markovic. Am J Clin Nutr 2015; 101:705-713.

doi:10.1136/bm-

jopen-2014-006474.

Caterson, Amanda Sainsbury, Gareth Denyer, Kathryn H Williams, Namson S Lau, and Tania P

BMJ Open 2015;5:e006474.

•

STUDY:

Cocoa

Flavanol

Consumption

Improves Cognitive Function, Blood Pressure Control, And Metabolic Profile In Elderly Naked Food Magazine

NAKED FOOD MAGAZINE | FALL 2015