THE WHOLE FOOD PLANT-BASED NUTRITION APPROACH TO PREVENTING AND REVERSING DISEASE
PLANT-BASED:
GREAT FOR KIDS!
THE BEST DIET BEYOND THE BEAUTY PAGEANT GOT MILK? GOT DISEASE!
HEALING with FANTASTIC
RECIPES WINTER 2015 $6.95US $7.95CAN
DISPLAY UNTIL APRIL 1, 2015
Melissa Etheridge
FOOD SAVED MY LIFE! Beating High Blood Pressure Pregnancy & Tuna: What Everyone Should Know Breaking Free Of The Dietary Pleasure Trap
CONTENTS WINTER 2015
6
NAKED COLUMN
MOSTLY PLANTS By Dean Ornish, MD
FEATURES 14
NAKED KIDS Plant-based: Great For Kids By Kathy Freston
20
NAKED WISDOM Got Milk? Got Disease. By John McDougall, MD
26
NAKED DIET Breaking Free Of The Dietary Pleasure Trap By Doug Lisle, MD
34
NAKED HEALING How Your Body Heals Itself By Alan Goldhamer, DC
40
NAKED LIFESTYLE Beating High Blood Preasure By PCRM
46
NAKED WISDOM Pregnancy & Tuna: What Everyone Should Know By Michael Greger, MD
52
NAKED INTERVIEW With Melissa Etheridge
60
NAKED TRUTH The Best Diet Beyond The Beauty Pageant By David Katz, MD
NAKED COLUMN Eat food. Mostly plants. Not too much. —Michael Pollan,1
The Omnivore’s Dilemma There is a growing convergence of scientific evidence that an optimal diet is plant based, consisting predominantly of fruits, vegetables, whole grains, legumes, and soy products. A healthful diet avoids refined carbohydrates, saturated fat, and trans fats and is high in
complex
carbohydrates
with
adequate omega-3 fatty acids.2 Refined, or simple, carbohydrates include foods commonly found in the omnivore diet – white bread and pasta, sugary drinks, and anything made using all-purpose flour or processed sugar. Refined carbs are digested quickly in our system and result in higher blood sugar levels. Saturated fats such as butter and eggs and trans fats found in many packaged goods with “partially hydrogenated“ ingredients. Complex carbs include foods such as legumes, whole grains and vegetables, and omega-3 fatty acids are best found in flaxseeds, walnuts and soybeans. 8
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MOSTLY PLANTS BY DEAN ORNISH, MD Naked Food Magazine
9
NAKED KITCHEN
INGREDIENTS •
¾ cup brown lentils, rinsed, strained, and picked through
•
2 ½ cups low-sodium vegetable broth or water
•
1 large red onion, half finely chopped and half thinly sliced
•
Juice of ½ lemon
•
2 Tbsp. light miso
•
8 ounces organic spinach
•
2 large organic cloves garlic, minced
•
Freshly ground black pepper
•
½ tsp. ground cumin
•
1 cup whole-wheat breadcrumbs
•
½ cup walnuts, finely chopped
•
6 whole or sprouted grain vegan hamburger buns
•
Cilantro, avocado, roasted red bell peppers, and spicy mustard (optional)
METHOD Bring the lentils and 1 ¾ cup of the broth to a boil in a medium saucepan over high heat. Reduce heat to medium-low, partially cover and simmer until the lentils are fully softened and the liquid is absorbed, about 30 minutes. Transfer to a medium bowl with 1 Tbsp. broth and mash well. Set aside. In a large nonstick skillet add chopped onion, lemon juice, and miso, and ½ cup broth over medium heat. Cook, stirring, until softened, about 6 minutes. Add the spinach, garlic, 1 tsp. black pepper and cumin, and stir until the spinach is wilted, about 3 minutes. Add the spinach mixture, breadcrumbs, and walnuts to the lentils and mix thoroughly. Form the mixture into six 4-inch patties. Cook in a non-stick pan over the stove or bake at 375 degrees for 20 minutes or until crusty. Preferably, use a silicone dish to avoid sticking to the pan. Place burgers on buns and add the sliced onions and other toppings, as desired, and serve.
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FAMOUS LENTIL BURGERS
Yield: 6 Servings. Recipe developed by the Naked Food Chefs.
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15
NAKED LIFE
PLANT-BASED: GREAT FOR KIDS BY KATHY FRESTON
Bill Clinton and Mike Tyson have joined the ranks of Ellen DeGeneres and Portia De Rossi in adopting a vegan diet, clearly signaling the popularity of the diet among adults. What I've been hearing as I travel around the country, though, is that more and more kids are adopting a vegan way of eating; and some parents, who are unfamiliar with it, are curious about this new trend, especially since it's so different from what they grew up with. So how should you react when your child announces one day, "Mom/Dad, that's it -- no more meat, dairy, or eggs for me!"
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NAKED WISDOM
GOT MILK? GOT DISEASE. BY JOHN MCDOUGALL, MD
The British Medical Journal reported on October 29, 2014, an observational study, “Milk Intake And Risk Of Mortality and Fractures In Women And Men: Cohort Studies.”
An accompanying editorial in the British Medical Journal, as well as the worldwide lay press, have tried to put these findings in perspective for the consumer. In reality, this balanced reporting has kept the consumer from making sensible decisions that would undermine the dairy industry. Cow’s milk is not only unnecessary for strong bones
The study found higher death rates for men and women who drank 3 or more glasses of milk daily, compared to less than a glass a day. There were also more hip fractures and fractures in general in the higher milk-consuming women. The researchers from Sweden focused on the milk sugar, D-galactose, as the trouble causer. They believe that oxidative stress and inflammation all over the body is caused by D-galactose. 22
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and healthy bodies, but this category of food is a more important cause of obesity and illness than is red meat. May I remind you of some of the harmful qualities of this product? The milk sugar, galactose, is toxic. As far back as 1981, cow’s milk was reported to cause cataracts of the eyes. The fat you eat is the fat you wear. (Overweight and obesity.) Whole milk is 50% fat, milk advertised as 1% (low fat)
"Cow’s milk is not only unnecessary for strong bones and healthy bodies, but this
category
of
food
is a more important cause of obesity and illness than is red meat."
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23
NAKED NAKEDFOOD DIET
BREAKING FREE OF THE DIETARY
PLEASURE TRAP BY DOUG LISLE, MD
28
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Of the 300 million people who live in our country, most will spend their whole lives confused about what is good for them, and what isn’t. If you are one of the fortunate few who has a good feel for the truth about health, then you are about halfway there. That’s great, but knowing is only about half of the battle. Even once we know better, there is a tendency to go ahead and do selfdestructive things anyway. The popular psychological explanation for this includes all sorts of creative explanations, virtually always off the mark. Naked Food Magazine
29
NAKED HEALING
how your
Body heals itself
BY ALAN GOLDHAMER, DC
Understanding The Extraordinary Power of Your Immune System
how things work. Health is defined as a
The more you know about how your body
state of optimal physical, mental, and social
works, the better able you are to make the
well-being.
choices
necessary
to
enhance
both
the
quantity and quality of your life!
With these definitions in mind, it is easy to see that hygiene is neither a dietary system, a
36
Hygiene is defined in the dictionary as the
therapeutic system, nor a religious or belief
science of health and its preservation. But what
system. Hygiene is the science of health. It
does that really mean? Science, the dictionary
encompasses
tells us, is the systematic observation of natural
about the natural laws that determine health
phenomena for the purpose of discovering laws
and numerous techniques that enable you to
governing those phenomena. Put more simply,
use this information to maximize your health
science is the process we use to figure out
potential.
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a
broad
body
of
knowledge
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NAKED LIFESTYLE
42
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BEATING high blood pressure BY PCRM
What Is High Blood Pressure? High
blood
pressure
(hyperten-
the surge of pressure in the arteries
sion) increases the risk of dangerous
with every heart beat, and the second
health problems, such as heart attacks
number shows the pressure between
and strokes. Doctors measure blood
beats. If either one of these numbers
pressure using two numbers, such
is too high, blood pressure can be
as 120/80. The first number shows
dangerous.1 Naked Food Magazine
43
NAKED INTERVIEW
MELISSA ETHERIDGE It has been ten years since legendary rockstar Melissa Etheridge first opened up about her battle with breast cancer. With the release of her 12th album, "This is M.E.," the 53-year-old shares with Naked Food Magazine how she has stayed healthy and how much food has changed her life. "I have a very deep belief that health is your responsibility,“ says Etheridge.
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PHOTOGRAPHY JOHN TSIAVIS
HOW FOOD SAVED MY LIFE
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