PLANT-BASED • WHOLE FOOD • VEGAN • ORGANIC • NON-GMO N
G
IND
USTRIES O F
AM
A
BEST
IC
PR
TI
ER
IN
THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO DISEASE PREVENTION AND REVERSAL
IN
CATEGORY G R A P H I C E XC E L L E N C E
•
NEW AUTHENTIC KIND & ENLIGHTENED DIET •
3 REASONS
YOUR DIET
ISN’T
WORKING THE
MIGRAINE DIET
8 HEALTHY Tips for a
& SAFE SUMMER
Eating a
PLANT-BASED
DIET FOR $50 WEEK SUMMER 2016 $6.95US $7.95CAN
DISPLAY UNTIL OCTOBER 10, 2016
A Burger With Your Bypass? The Unspoken Cause Of Antibiotic-Resistant Super Bugs HDL: It’s Not How Much, But How Powerful Essential Tips For Plant-Based Eaters In A Meat-Loving World
Fabulous Summer Stuffed Pitas
5-Day Smoothie Detox
Champion’s Smoothie Bowl
Awesome Beet & Quinoa Burgers
CONTENTS SUMMER 2016
8
NAKED HEALTH
8 Tips for A Healthy & safe Summer By Julieanna Hever, MS, RD, CPT
Fabulous Summer Stuffed Pitas Page 58
FEATURES 11
NAKED ROCK STAR With Torrey DeVitto
14
NAKED LIFESTYLE Essential Tips For Plant-Based Eaters In A Meat-Loving World By Micaela Karlsen, MSPH
18
NAKED FOOD 3 Reasons Your Diet Isn't Working By Kathy Freston
24
NAKED WISDOM HDL: It's Not How Much, But How Powerful By Pamela Popper, ND, PhD
28
NAKED TRUTH The Unspoken Cause Of Antibiotic-Resistant Super Bugs By Michael Greger, MD
34
NAKED HEALING The Migraine Diet By PCRM
42
NAKED COLUMN A Burger With Your Bypass? By Robert Ostfeld, MD, MSC
48
NAKED LIFE How To Eat A Whole Food, Plant-Based Diet On $50 A Week! By Margarita Restrepo CPBN
54
NAKED INTERVIEW The Earthlings Experience with Calin Wynne and Brad Arthur
60
NAKED HEALING A New Declaration Of Independence By Howard Jacobson, PhD
real FOOD IS GROWN. NOT BORN.
eat PLANTS, NOT ANIMALS | NAKEDFOODMAGAZINE.COM
NAKED HEALTH
8 Tips for
and safe
A Healthy Summer BY Julieanna Hever, MS, RD, CPT
I
t’s hot! Crazy hot! High levels of heat can be
Enjoy fresh fruit whole, as fruit kebabs, green
wearing and tough on your body. Here are
smoothies, and green juices. Ramp up veg-
9 tips to stay healthy and safe this summer:
gies as crudité with hummus, artichoke, or other dip, huge shock ‘n’ awe salads, in green smoothies and juices, cold soups and gazpachos,
10
1. Hydrate with food.
and even on the grill (over a bed of cool, fresh
Fruits and veggies are filled with water and can
greens, especially). Frozen whole fruit and
contribute to your total water intake. This is why
veggie sorbets and popsicles can be a refreshing
salads are more appealing during the summer.
treat in the middle of a hot day.
Naked Food Magazine
Naked Food Magazine
11
NAKED HEALTH 2. Drink up.
beverage. My top choice is
burned. See the Environmental
Drink approximately half your
fresh coconut water or this
Working Group’s 2016 list of safe
body weight (in pounds) in
delicious, refreshing DIY sports
sunscreens at www.ewg.org.
ounces of water per day. For
beverage recipe.
example, if you weigh 130 pounds, drink at least 65 ounces of water daily. Add more for exercise and even more for time spent outdoors or in hot areas. If you exercise for over 90 minutes, use an electrolyte
DIY SPORTS BEVERAGE Ingredients: • 4 cups filtered water (can substitute partial or all coconut water or tea) • 1/4 cup pitted dates or 100% pure maple syrup • Juice of one lemon, lime, or orange • 1/4 tsp. sea salt
6. Stay cool with water.
3. Avoid dehydrators.
Baths, showers, and swimming
Not the equipment, but com-
bring down body tempera-
pounds that act as diuretics,
tures. Of course, monitor kids to
leaving you with less liquid
make sure they are always
than you take in. Caffeine, al-
safe. Drowning is the leading
cohol, and certain medications
cause of injury death for young
act as diuretics and push out
children ages 1 to 4, and 3
more water from your body.
children die every day as a
Compensate with extra water
result of drowning.
or even coconut water to replenish those losses.
Emphasize
cook-free
meals
4. Avoid Tight Clothing.
instead of turning on ovens
Wear light, breathable, cozy
and stoves, which escalate the
clothing that covers the skin
temps in your home.
without being too tight or
Method: Blend all ingredients together until dates are liquefied. Pour into sports bottle(s) or store in refrigerator in airtight container for 4-5 days. Makes 1 liter or just over 1 quart.
7. choose Raw.
restraining.
8. Keep Others Safe. Do not leave kids or pets in the
5. Mind the sun.
car, even with the windows
We need some sun for vitamin
rolled down or for a few min-
D production, but excessive
utes. Heat rises quickly and
exposure,
dramatically
of
course,
can
and
can
be
promote certain skin cancers
extremely dangerous and fatal
and dehydration. Try to sched-
after even just a brief stint.
ule outdoor activities early in the morning or late afternoon
12
Naked Food Magazine
(before 10 a.m. and after 3
Julieanna Hever, MS, RD, CPT,
p.m.) if you will be out for
The Plant-Based Dietitian, is the
prolonged periods. Wear a hat
host of Z Living Network’s What
to protect your scalp and sun-
Would Julieanna Do?, author of
glasses to keep your eyes safe.
The Vegiterranean Diet, and The
Clothes can protect your skin
Complete Idiot’s Guide to Plant-
as can a safe sunscreen. Seek
Based Nutrition. See more at:
out shade and avoid getting
http://plantbaseddietitian.com
NAKED ROCK STAR
Living Naked with
Torrey DeVitto Eating a plant-based diet allows me to live cruelty-free. It enables me to live the kill-free life I strive to live. I choose it because it makes me feel lighter, cleaner, and healthier. It is also me doing my part to live a more environmentally-friendly and conscious life. I eat healthy during work hours by making sure I have the proper snacks and shakes on me. Eating healthy is just a state of mind; having the willpower to say no, and choose the healthier choice. Eating this way is just as yummy! We are just conditioned to think it is not, or that it is difficult. Once you get in the routine, it becomes so easy!
Photo credit Rowan Daly
Torrey is an actress from the NBC drama Chicago Med. She has also been seen in Army Wives, Vampire Diaries, Pretty Little Liars, and One Tree Hill. She is also a philanthropist, a Hospice Ambassador going on five years (www.caringinfo.org/torrey), and a supporter of PETA and The Humane Society.
Naked Food Magazine
13
NAKED LIFESTYLE
This article was originally published on ForksOverKnives.com
16
Naked Food Magazine
Essential Tips For
plant-based eaterS in a
MEAT-LOVING
WORLD! BY MICAELA KARLSEN, MSPH
E
ating differently from the rest of the world can feel like a challenge, but with a little strategic planning, it can be easy
to keep up a plant-based lifestyle. 1. Know where to find your food. Not every grocery store supplies whole plantbased foods in the variety you want at the right price. Take the time to check out options near you, including food co-ops, community supported agriculture (CSA) shares, which give you a season’s share of a local farmer’s harvest (often organic and a great value), and bulk sections of grocery stores. Even dollar stores and Walmart are worth checking out, especially if you’re on a tight budget.
Naked Food Magazine
17
NAKED FOOD
20
Naked Food Magazine
3
reasons
YOUR DIET ISN'T WORKING BY KATHY FRESTON
Not losing weight? Or worse, you worked like hell to lose it and now the pounds are back, and then some? If you're on a diet, or if you've spent much of your
L
life dieting, you've undoubtedly et's look at three of the reasons your diet
worked very, very hard to achieve
probably has not been working, and how
results.
to change things up.
Quite
experienced
the
you've
devastating
1. You are miserable while dieting.
shame
Most weight-loss regimens would have you
having the weight creep back on.
cutting things out from your diet; they are about denial and discipline. You love pizza? No more
or
probably
disappointment
of
Whether you've been working
of that. Pasta? Forget it. Dessert? Erase the word
against 10 pounds or 200, losing
from your vocabulary. So you white-knuckle
weight and keeping it off can be
your way through some crazy diet of deprivation, and you're miserable. If you are fed up with too
one of the toughest challenges,
many restrictions and you are missing the simple
and I bow to you for the efforts
joys of your old life, you simply won't keep up
you've made. Losing weight may
the effort. And why should you? Life is meant to be lived and enjoyed—and that includes
have been hard thus far, but it
enjoying your food.
doesn't have to be. Naked Food Magazine
21
NAKEDKITCHEN KITCHEN NAKED
stuffed sweet POTATOES Yield: 4 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 • 4 large organic sweet potatoes or yams • 2 cups organic wild or brown rice or quinoa • 1 Tbsp. shoyu or tamari • 1/2 tsp. turmeric • 1 slice of organic red, yellow, or green pepper • ½ cup dried dates, figs, or prunes, sliced • ½ cup sunflower seeds • Pinch of pepper METHOD Bake sweet potatoes at 350°F for 35 minutes or until thoroughly cooked. To test whether potatoes are cooked, insert a clean knife into a potato; if the potato feels hard, cook for another 10 minutes. If using wild rice, combine 6 cups water per 2 cups of organic wild rice. If using brown rice,
24
Naked Food Magazine
combine 4 1/2 cups water for short grain rice or 4 3/4 for long grain. If using quinoa, combine 4 cups water per 2 cups of quinoa. In a medium pot, bring filtered water to a boil and add the shoyu or tamari, turmeric, and pepper. Add the grain (wild or brown rice or quinoa) and bring to a boil once again. Reduce heat, cover, and simmer for about 25 minutes (brown rice or quinoa) or 45 minutes (wild rice) or until kernels puff open. Uncover and fluff with a fork and simmer an additional 5 minutes. Carefully remove potatoes from the oven and slice each potato open in the middle. Take care not to burn your hands, since there will be hot steam coming out. Add about 3/4 of a cup of rice (or quinoa) to each open potato. Sprinkle with the dried fruit and seeds, a pinch of pepper, and serve.
In this hearty dish, the sweetness of the dates and sweet potatoes is balanced nicely with the savory taste of the grains and bell pepper. Topped with a few sunflower seeds and a pinch of pepper, and you have an entrÊe that’s as beautiful to look at as it is tasty to eat!
Naked Food Magazine
25
HDL NAKED WISDOM
IT'S Not How Much, But How Powerful BY PAMELA POPPER, ND, PhD
26
The role of HDL (“good”) cholesterol is well
have normal or high HDL levels. The Framingham
understood.
reverse
study showed that more than 40% of cardiac
cholesterol transport, or moving LDL (“bad”)
events occurred in people who had normal
cholesterol from peripheral tissues back to the
HDL levels, and research has shown that taking
liver for removal from the system. There is still
drugs that increase plasma HDL levels has not
a great deal of misunderstanding about optimal
resulted in lower risk of coronary artery disease
HDL levels. Many doctors continue to tell
or events. On the other hand, the Tarahumara
patients that their HDL levels are too low, and
Indians of Mexico have very low HDL choles-
that they should take fish oil pills, or eat fish
terol levels as a result of their very low-fat (12%
in order to increase plasma HDL. Taking fish
fat, 13% protein, and 85% carbohydrate) plant-
oil pills, other supplements, and drugs does
based diet, and also have very low rates of
increase HDL cholesterol, however, dozens of
cardiovascular disease. In one study, thirteen
studies have shown that increasing plasma
Tarahumara
HDL cholesterol does not reduce the risk of
Westernized diet higher in calories and saturat-
coronary or cardiovascular events, and that many
ed fat. After only five weeks, plasma cholesterol
people who experience cardiovascular events
levels, including HDL, increased significantly.
HDL
Naked Food Magazine
is
involved
in
Indians
were
placed
on
a
Naked Food Magazine
27
NAKED HEALING
the
migraine diet
BY PHYSICIANS COMMITTEE FOR RESPONSIBLE MEDICINE
Research has shown surprising links between migraine headaches and food. Certain foods can cause migraines, while others can prevent or even treat them. Coffee, for example, can sometimes knock out a migraine, and foods rich in magnesium, calcium, complex carbohydrates, and fiber have been used to cure migraines. Some reports suggest that ginger—the ordinary kitchen spice—may help prevent and treat migraines with none of the side effects of drugs. The herb feverfew also effectively prevented migraines in placebo-controlled research studies.
36
Naked Food Magazine
Naked Food Magazine
37
NAKED COLUMN
“Congratulations… you survived bypass surgery!
A hospital stay can be scary. People are
Here, have a burger.”
confronted with their mortality and they
I often hear some version of the above from friends and acquaintances: during
may feel a loss of control and a loss of independence. Yet even in this confusing time, a hospital stay has the potential to be a great teachable moment. I often wonder
a hospital stay, they or their
how much more powerful our interventions
loved ones are served the
would be if they were coupled with education
types of foods that may have
about how lifestyle changes can actually get
caused their problem in the first place. The disconnect between cause and effect just kills me. 44
A Missed Teaching Opportunity
Naked Food Magazine
to the root of the problem. Many surgeries just sweep the problem under the rug for a time, not getting to the underlying cause at all, which is frequently lifestyle.
A BURGER
WITH YOUR
BYPASS? BY ROBERT OSTFELD, MD, MSC
This article was originally published on ForksOverKnives.com
Naked Food Magazine
45
NAKED KITCHEN
Mediterranean Medley & Cauliflower Rice Yield: 4 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
Despite its unassuming, pale appearance, cauliflower is actually quite high in many vitamins and minerals. In fact, one serving of cauliflower contains 77% of the recommended daily allowance of vitamin C. Instead of the usual florets, in this recipe the cauliflower is chopped down to a rice-like consistency, serving as a light, low-calorie base for a medley of Mediterranean vegetables and spices. 48
Naked Food Magazine
INGREDIENTS •
1 small head of organic cauliflower
•
1 large organic eggplant
INGREDIENTS 1 organic bell pepper • 1 cup uncooked quinoa (or 2 cups of • 1 small white organic onion, chopped cooked quinoa) • 1/8 tsp. ground pepper 1-1/2 cups filtered water • • 5-6 cloves of garlic, chopped Tbsp. organic, non-GMO miso paste • • 11Tbsp. shoyu or tamari • • 42medium organicbeans tomatoes cups black or 1 BPA-free can of • 1/8 tsp. paprika black beans (optional) • • 1/2 tsp. turmeric 1 cup organic corn kernels • 1/2 tsp. or 1 fresh bay leaf • 2 medium size organic tomatoes, any • A few fresh herb leaves such as parsley, kind, minced basil, or dill for garnish • 2 green onions or 1 shallot, minced • 1 handful organic spinach, chopped METHOD • 2 sprigs cilantro, Remove the core and chopped leaves of the cauliflower. andground pat drypepper thoroughly. Remove any • Rinse Pinchit of brown or black spots. Slice tamari, the cauliflower • 1 Tbsp. liquid aminos, or shoyuin coarse pieces and then chop them • Pinch of pink Himalayan salt into small florets or pieces small enough to fit into a food • 4-6 whole wheat or other plant-based processor. Transfer the cauliflower pieces in batches pitas or flatbread •
to the food processor and process with short pulses until the cauliflower is small and has the texture of
METHOD rice. Process until evenly chopped but not completely To makeTry the pulverized. notquinoa: over processing it, as the cauliflower
Place uncooked can get the mushy. The resultquinoa should in be aa fine roughmesh chop. Set aside. strainer
and rinse under cold running
Peel thetoeggplant and dice to 1/3- to bitter ½-inch water remove any it residual
pieces. Dice the bell pepper and set both vegetables
saponins. Bring the rinsed quinoa and the water to a boil in a medium pot. Cover In a large saucepan, sauté the chopped onion and bring down to low-medium heat and over low heat with a 1/2 cup of filtered water for about 12 minutes or and until the 6simmer minutes. for Addabout the chopped cauliflower ground white tails of the quinoa appear. Remove pepper. Stir well. Cover and simmer for another 5-10 from heat fluff with to minutes until and cauliflower softensa afork. bit. Transfer Uncover, fluff and stir. a mixing bowl. In a the large rest saucepan, sauté the garlic with cup Add of the ingredients and½ mix oftogether. filtered water for about 5 minutes, stirring
aside.
occasionally. If the pan dries, lower the temperature and add ¼ cup of extra water.
To assemble the burritos: Add the eggplant and pepper and simmer Place the pita or flat bread on a work together with the garlic. Add an extra 1/2 cup of filtered surface. Scoop 5 spoonfuls of the water and the shoyu 4or or tamari. Slice the tomatoes in quinoa mixture onto one end of about the half, and add to the food processor. Chop for 4-6 secondsFold and add to the saucepan. paprika, bread. the end over Add thethe filling, turmeric, and bay leaf. Stir until well combined. then fold one or both sides toward Cover the and bring down simmer. minutes. middle, andto aroll up Cook intofora10-12 cigar shape. Serve the cauliflower in individual serving dishes. Repeat the process with the rest of the Top with eggplant/tomato/pepper medley and garnish mixture and enjoy! with fresh herbs.
Naked Food Magazine
49
NAKED LIFE
50
Naked Food Magazine
How To eat
A Whole Food,
Plant-based Diet on $50 a week! by MARGARITA RESTREPO, CPBN
“Healthy eating is too expensive!”
In March of 2015, the USDA
How many times have we all
food cost for females per
heard (or said) that? We are here to prove this wrong. If you want
reported
that
the
average
week ranged between $47 (low-income) to $57 (moderate income). Mens’ budgets were roughly $20 higher in low
to give a whole foods plant-based
and moderate incomes. Many
diet a shot, the options are now
is necessary, and many times
easier than ever and more affordable. With $50 per week for groceries,
people buy more food than find
themselves
with
food
leftover and possibly throwing food out week after week. With the appropriate budget, we
one can easily eat healthfully,
can avoid both food waste
inexpensively, and stay full
on the planet) and the right
and satisfied at the same time.
(which is also a great burden amount of healthy and fresh foods in our kitchens.
Naked Food Magazine
51
NAKED KITCHEN
Champion’s Smoothie Bowl Yield: 2 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
54
Naked Food Magazine
INGREDIENTS • 1 1/2 cups organic, non-dairy milk (such as oat, rice, nut, soy, or hemp) • 2 bananas, divided • 1 organic prune, peach, or apple with skin • 1 cup organic old fashioned rolled oats • I handful of nuts of your choice (such as pecans, walnuts, or almonds) • ¼ cup dried fruit (such as raisins, goji berries, or cranberries) • 2 Tbsp. of shredded coconut • 1 cup fresh fruit, whole or chopped (such as berries, pineapple, kiwi) • 2 Tbsp. chia seeds METHOD Wash all fruits thoroughly. In a high-powered blender, mix nondairy milk, 1 banana, and 1 prune, peach or apple with skin. Pour into two separate serving bowls. Divide the rest of the ingredients equally between the two bowls and enjoy immediately.
This breakfast recipe is a chock full of protein, fiber, and the good kind of jump-starting carbs. This meal is quick and easy to prepare and will help you keep your cool during the summer.
Naked Food Magazine
55
NAKED KITCHEN
Fabulous Summer Stuffed Pitas Yield: 4 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, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives
INGREDIENTS
METHOD
•
2 garlic cloves, minced
•
1 cup organic, non-GMO corn, or 1 organic
water. Sauté for 3 minutes and then add the corn or
In a saucepan sauté the garlic with 1 cup filtered
yellow squash, diced
squash, yellow peppers, shoyu or tamari, and thyme
•
1 organic yellow pepper, sliced
and an extra cup of filtered water. Sauté for another
•
1 tsp. shoyu or tamari
6-8 minutes or until veggies caramelize. Remove from
•
1/8 tsp. thyme
heat, and set aside.
•
4 100% whole grain pitas
•
8 organic cherry or 2 medium-sized
wheat pita and let it brown for about a minute or two,
tomatoes
avoiding burning. Flip it over and add a serving of the
1 cup organic legumes (such as lentils, beans, or
sautéed vegetables along the middle of the pita. Add
•
In a separate non-stick saucepan, add a whole
peas), cooked and washed
a couple of fresh tomatoes, about 1/4 cup of the
•
1 red chili pepper, chopped (optional)
cooked legumes, chili pepper (optional), and herbs.
•
A few leaves of parsley, cilantro, dill, or basil,
•
Sprinkle with a pinch of ground pepper and pink salt.
chopped
Using a spatula, bring each side of the pita in over the
Pinch of ground pepper and pink Himalayan salt
vegetables, creating a cone. Repeat the process with the rest of the pitas and serve.
60
Naked Food Magazine
These colorful stuffed pitas are nice and light for the summer, yet are full of protein and fiber to fill you up and keep you going through all your summer activities!
Naked Food Magazine
61
NAKED HEALING
62
Naked Food Magazine
A new
Declaration of Independence BY HOWARD JACOBSON, PHD
On July 4, U.S. Independence Day, we celebrate our nation’s independence from colonial rule. Our liberation from forces that sought to exploit us and keep us down to enhance their own wealth and power. Nonetheless, as we look at our nation this year, we see: Too many people suffering and dying from preventable conditions like heart disease, stroke, cancer, and diabetes. Family members weeping at the bedsides of loved ones who have succumbed to the lie that there was nothing they could have done. Widows and widowers raising young children. We see obese, diabetic children getting most of their calories from soda, chips, and fast food drive-throughs. We see a national farm policy that makes the unhealthiest food cheap and the healthiest food prohibitively expensive for the vulnerable poor. A medical establishment vigorously denying the power of nutrition to end these epidemics while advocating furiously for research into costly, risky, and invasive drugs and procedures.
Naked Food Magazine
63
The most expected cookbook of the year is finally here!
buy it ON PRESALE NOW WORLDWIDE EVERYWHERE.