Issuu

THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO PREVENTING AND REVERSING DISEASE

7 GM FOOD REASONS WE DONâ€™T NEED

KNOW YOUR

PHYTO NUTRIENTS

Right from the start!

PLANT-BASED NUTRITION FOR CHILDREN

SUPERBUGS & ANTIBIOTICS

IN MEAT

SUMMER 2015 $6.95US $7.95CAN

PLANT POWERED

SUMMER

RECIPES Meat & Manliness The Sun, The Vitamin, & The Cancer Dilemma Dietary Guidelines For Which Americans?

Naked Food Magazine

CONTENTS SUMMER 2015

NAKED FOOD

KNOW YOUR PHYTONUTRIENTS By The Hippocrates Health Institute

FEATURES 6

NAKED DIET Right From The Start! Plant-based Nutrition For Children By PCRM

NAKED HEALING The Sun, The Vitamin, & The Cancer Dilemma By John McDougall, MD

NAKED WISDOM Superbugs & Antibiotics In Meat By Michael Greger, MD

NAKED TRUTH Meat & Manliness By Howard Jacobson, PhD

NAKED WISDOM The Toxins That Threaten Our Brain By Margarita Restrepo, CPBN

NAKED COLUMN Dietary Guidelines For Which Americans? By David Katz, MD

NAKED LIFE 7 Reasons We Don't Need GM Food By Claire Robinson Mphil, Michael Antoniou PhD, & John Fagan, PhD

NAKED DIET

Naked Food Magazine

RIGHT

FROM THE START

PLANT-BASED NUTRITION

FOR CHILDREN BY PCRM

Complete Nutrition for Children Plant-based diets provide excellent nutrition for all stages of childhood, from birth through adolescence. Of course, an infant’s nutritional needs are best met by his or her mother’s breast milk. It’s nature’s way of boosting the baby’s immunity as well as his or her psychological wellbeing. Doctors recommend introducing solid foods in the middle of the first year of life. The best weaning foods are soft plant foods such as ground, cooked cereals, mashed fruits, and wellcooked vegetables. Given a chance, toddlers and young children usually enjoy a wide variety of fruits, vegetables, grains, and legumes—even more so if they are involved in the preparation.

Eating habits are set in early childhood. Choosing a plant-based diet can give your child, and your whole family, the opportunity to learn to enjoy a variety of wonderful, nutritious foods. Children raised on fruits, vegetables, whole grains, and legumes grow up to be slimmer and healthier and even live longer than their meat-eating friends. It is much easier to build a nutritious diet from plant foods than from animal products, which contain saturated fat, cholesterol, and other substances that growing children can do without. As for essential nutrients, plant foods are the preferred source because they provide protein

sufficient packaged

energy with

and other

health-promoting nutrients such as fiber, antioxidants, vitamins, minerals, and phytochemicals.

School-aged children are often curious about where their food comes from and delight in learning how to cook, visiting farmers’ markets, and gardening. Adolescents raised on a plantbased diet often find they have an easy time maintaining a healthy weight and have fewer problems with acne, allergies, and gastrointestinal problems than their meat-eating peers. Some studies suggest that the growth of vegetarian children is more gradual than that of nonvegetarians—in other words, vegetarian children grow a bit more slowly at first, but they catch up later on. Final heights and weights for vegetarian children are comparable to those of meat-eating children. Interestingly, breast-fed babies also grow more slowly than bottle-fed babies. Somewhat less rapid growth during the early years is thought to decrease disease risk later in life.

Naked Food Magazine

NAKED KITCHEN

Naked Food Magazine

INGREDIENTS

•

1 cup almond or coconut milk

•

2 cups fresh organic raspberries

•

1 handful fresh organic mint

•

1 organic kiwi with skin, chopped

•

3 Tbsp. chia seeds

•

1 cup coconut water or organic rice milk

METHOD

In a food processor, blend rice milk or coconut water and 1 cup of raspberries. Pour into a large glass container and add chia seeds. Stir until combined. Let the mixture sit for 5 minutes and stir again. Let it sit for 20 minutes or longer in the refrigerator. Serve topped with whole raspberries, chopped kiwi, and mint leaves.

Naked Food Magazine

NAKED HEALING

owever, there is a dilemma: we need this

ning,

making

form of radiant energy for good health â€“

their

appearance, feel

people

sunlight

causes

people

with severe bone deformities (rickets). Most

strengthened, and less nervous.1 Many people

recently, research has shown that without the

can

sunâ€™s life-giving energy we are at thirty times

depression

greater risk of death from cancer.

motivation,

with

the

symptoms sleepiness,

energetic,

with

in fact, without it our bodies become diseased

identify

active,

satisfied

balanced,

low-sunlight, of

fatigue,

increased

winter lowered

appetite,

weight gain, irritability, and decreased socia-

Everyone feels better when the sun comes out.

bility.2 Nicely summarized; sunshine is health

In addition to the cosmetic effects of tan-

and happiness.

Naked Food Magazine

THE SUN

THE VITAMIN & THE CANCER

DILEMMA BY JOHN MCDOUGALL MD

Have you ever wondered how something as natural and omnipresent as sunlight could hurt you? Over eons of evolution (or by Divine creation, if you choose), people have been exposed to the sun’s radiation. You would think by now we would have adapted so as to live in harmony with this enveloping environment. Yet, expert doctors warn us to avoid almost any exposure to these potentially damaging rays – the sun’s radiation is known to suppress our immune system, give us cancer, and cause us premature aging. Naked Food Magazine

NAKED NAKED NAKED LIFESTYLE KITCHEN FOOD

Naked Food Magazine

INGREDIENTS •

1 lb. fresh organic cauliflower florets

•

3 Tbsp. ground chia seeds

•

6 Tbsp. water

•

½ cup almond meal

•

1 Tbsp. non-gmo miso paste

•

½ tsp. garlic powder

•

½ tsp. dried oregano

•

Sprinkle of nutritional yeast

METHOD Preheat oven to 350°F. Line a baking sheet with parchment paper or use a flat silicone sheet. In a food processor, mill 3 Tbsp. chia seeds until finely ground. Pour into a small container and add 6 tablespoons of water. Mix well and let stand for 5 minutes. Mix again and let stand for another 15 minutes. Place the cauliflower florets in the food processor and pulse until a rice-like texture is created. Transfer the cauliflower “rice” to the center of a thin dishtowel. Use your hands to squeeze the rice in the towel, removing all of the excess moisture. Place the drained cauliflower in a large bowl, and add the chia mixture, almond meal, miso, garlic, and dried oregano. Mix thoroughly. Press mixture against the parchment-lined baking sheet, and use your hands to shape the mixture into your desired size. Keep the crust to ¼-inch thick. Bake for 30-35 minutes, until the top is lightly golden and dry to the touch. For best results, use an additional piece of parchment paper to flip the entire pizza crust. Return it to the pan and bake for an additional 15 minutes. Once the crust is firm and dry, add your favorite pizza toppings and return to the oven briefly, about 5-10 additional minutes. We added marinara sauce, pesto, zucchini slices, and asparagus. We used fresh organic basil, sunflower sprouts, and nutritional yeast as toppings.

Naked Food Magazine

NAKED WISDOM

Naked Food Magazine

superbugs & antibiotics

IN MEAT BY MICHAEL GREGER, MD

Clostridium difficile, commonly known as C. diff, is one of our most urgent bacterial threats. It is sickening a quarter million Americans every year, killing thousands to the cost of a billion dollars a year, and itâ€™s on the rise. Although uncomplicated cases have been traditionally managed with powerful antibiotics, recent reports suggest that hyper-virulent strains are increasingly resistant to medical management, requiring surgery to remove the entire colon. This surgery is so risky, the operation alone may kill in half the time.

Naked Food Magazine

NAKED KITCHEN

Naked Food Magazine

INGREDIENTS For the wraps •

2 large organic carrots

•

2 Tbsp. pine nuts (aka pignoli)

•

Fresh organic sprouts

•

Pinch of paprika

For the hummus •

1 cup chickpeas, cooked

•

¼ cup hemp seeds

•

¼ cup non-dairy milk

•

1 tsp. tahini

•

1 tsp. non-gmo light miso

•

2 Tbsp. fresh squeezed lemon juice

•

Pinch of ground pepper

METHOD Making the hummus. Add all the ingredients to a food processor and grind until smooth. Making the wraps. Using an adjustable ceramic or BPA-free mandolin, slice carrots on the 0.5mm setting. Lay carrot slices on a flat surface and spread hummus and sprouts to about ½” from the edges. Roll carrots to form a cylinder. Top with extra sprouts, pine nuts and a pinch of paprika.

Naked Food Magazine

NAKED FOOD

KNOW YOUR

PHYTO NUTRIENTS

BY THE HIPPOCRATES HEALTH INSTITUTE

Phytonutrients have powerful health-promoting properties including antioxidant and antiinflammatory effects. Whenever you hear the word antioxidant, think “anti-aging.” This is because antioxidants neutralize free radicals in the body.

Naked Food Magazine

NAKED NAKEDKITCHEN FOOD

Naked Food Magazine

INGREDIENTS •

1 cup organic buckwheat, uncooked

•

1 cup organic lentils, uncooked

•

1 cup organic mushrooms, sliced

•

1 cup organic carrots, shredded

•

½ organic yellow pepper, chopped

•

1 medium size organic onion

•

1 sprig fresh organic dill

•

1 Tbsp. non-gmo, miso paste

•

1 tsp. nama shoyu or tahini

•

1 Tbsp. hemp seeds (optional)

•

Pinch black pepper

METHOD In a large pot, bring 4 ½ cups water to a boil. Add lentils, buckwheat, miso, onion, and a few (5 -6) dill leaves. Cook for 10 minutes and bring to medium heat until water is absorbed. In a saucepan, cook mushrooms in 1 cup of water over medium heat for about 5 minutes. Add pepper, nama shoyu or tahini, and carrots, and let simmer for another 10 minutes. Set aside. Add contents of saucepan to lentil/buckwheat mixture when ready. Add hemp seeds and stir well. Top with fresh dill leaves and serve.

Naked Food Magazine

NAKED TRUTH

hen I think of Father’s Day, I’m flooded

of animal products is linked to the Number 1 killer

with memories from my childhood.

in America: heart disease.

When we hosted a get-together, my

dad would don an apron (the only time I ever saw

That’s not what I want to talk about here, not

him

wear

and

proudly

hibachi

grill,

directly, anyway. The vast majority of heart disease

burn

doz-

occurs when our arteries (the tubes that carry

ens of burgers, steaks, and chicken breasts.

richly oxygenated blood away from our hearts

The other dads would stand beside the grill,

and lungs) get so “gunked up,” the blood stops

offering commentary and advice. With a little

flowing smoothly. As Dr. Terry Mason, the Chicago

imagination, I saw them in bearskins, weapons set

physician featured in the documentary Forks Over

down behind the fire ring, celebrating their success

Knives, points out, if we have vascular disease

at the hunt. There was nothing I wanted more than

anywhere, we have it everywhere.

one),

fire

sear,

scorch,

the and

to participate in this primal male-bonding ritual. One of the first parts of the body to fail as a result Grilling is, if anything, a bigger deal in 2015 than it

of this entire gunk is, shall we say, the very part that

was in the 1970s. Celebrity grill chefs, hometown

men use to become fathers. According to Dr. Mason,

cook-off shows, and an Internet marketplace for

erectile dysfunction is “the canary in the coal mine”

niche rubs, marinades, and even monogrammed

for heart disease. As a Physicians Committee for

branding irons, have encouraged many of us to

Responsible Medicine report put it, less poetically,

take the simple barbecue to new heights of culinary

“impotence should be viewed as a sign that other

ambition. Every Father’s Day, millions of American

cardiovascular problems may manifest in the future,

dads proudly and lovingly share millions of pounds

and that diet and lifestyle changes to help prevent

of meat with their families, though the consumption

these problems are essential.”

MEAT &

MANLINESS BY HOWARD JACOBSON, PhD

Naked Food Magazine

NAKED WELLNESS

Naked Food Magazine

the toxins

that threathen our

BRAIN BY MARGARITA RESTREPO, CPBN

There are more than 1,000 brain-related diseases and disorders that affect nearly a billion people worldwide. Professor Colin Pritchard's latest research published in the journal, Public Health, has found that there has been a sharp rise of dementia and other neurological deaths in people under 74. The rise is due to a higher proportion of older people being affected by neurological conditions; and what is really alarming, it is starting earlier and affecting people under 55 years of age.

Naked Food Magazine

NAKED KITCHEN

Naked Food Magazine

INGREDIENTS For the crust. • ½ cup dry millet • 1 ¼ cup low-sodium vegetable broth • 1 Tbsp. non-gmo miso paste • 2 cloves garlic, minced For the filling. • 1 medium organic onion, chopped or sliced into thin strips • 1 organic pepper, sliced into thin strips • 1 organic carrot, chopped or grated • 1 cup organic spinach or chard leaves, stems removed, chopped • 1 cup (700 g) firm or extra firm silken tofu, or soft tofu* • 2 Tbsp. non-gmo miso paste • 2 Tbsp. tahini METHOD Preheat oven to 350°F. Prepare a small glass, ceramic, or silicone baking dish, or line bakeware with parchment paper. Preparing the crust. Pour millet into a small pot and add the broth, miso paste, and garlic. Bring to boil over high heat, then lower heat to simmer, cover, and let simmer for 25 minutes, or until almost all the liquid is absorbed and the millet is soft and beginning to fall apart (if necessary, add extra stock until the millet reaches this consistency). Stir well, then immediately pour the millet into the pie pan and, using the back of a spoon, press the millet into the pie plate to create a “crust.” Dipping the spoon in water helps. Bake in preheated oven 10 minutes until slightly dry. Preparing the filling. Spread sliced onions, peppers, carrots, and leafy greens to the crust pie. In a food processor or blender, mix the tofu, miso, and tahini until very smooth. Pour into the piecrust on top of the veggies, and smooth the top. If desired, sprinkle with a little paprika or ground pepper. Bake in preheated oven for about 30 minutes, until the top is light golden brown. Remove from oven and let sit for a few minutes before serving. May be eaten hot, at room temperature, or cold. *Chef’s Note: Tofu can be substituted with 1 cup cashews, soaked overnight.

Naked Food Magazine

The Ultimate Nutrition System Omegaâ€™s NC900HDC does more than just juice...

www.OmegaJuicers.com

Naked Food Magazine

MADE IN THE USA www.ExcaliburDehydrator.com

NAKED FOOD MAGAZINE | SUMMER 2015