THE ULTIMATE GUIDE TO WEIGHT LOSS - Naked Food Magazine€¦ · By Margarita Restrepo, CPBN 48...
Transcript of THE ULTIMATE GUIDE TO WEIGHT LOSS - Naked Food Magazine€¦ · By Margarita Restrepo, CPBN 48...
8 Reasons Flax Beats Eggs!Probiotics 101The Best Kept Secret In MedicineWhat Your Blood Sugar Is Telling You
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16 NAKED WISDOMThe Best Kept Secret in Medicine By Michael Greger, MD
34 NAKED FITNESSLow Carb vs. High CarbBy John McDougall, MD
22 NAKED FOOD How To Really Read A LabelBy Amy Lucariello, BS, CNTP
NAKED TRUTHWhat Your Blood Sugar Is Telling YouBy Pamela Popper PhD
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6 NAKED WELLNESS The Ultimate Guide To Weight Loss By PCRM
54 NAKED LIFEHow To Fix Panic DisorderBy Douglas Lisle, PhD
40 NAKED LIFESTYLE Probiotics 101 By Michael Klaper, MD
NAKED HEALINGThe Link Between The Thyroid & Panic Attacks By Margarita Restrepo, CPBN
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NAKED COLUMN Meat and Cancer By David Katz, PhD
608 reasons flax beats eggs!
14NAKED SpOTLIGHT
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A Powerful 2016!Although it may be impossible to remove every negative or stressful influence in our lives at all times, we must try to change our outlook and our reactions with positive ones. Why? Because stress is a powerful and self-inflicted toxin that affects our physical and mental well-being.
Quantum physics proves that thoughts affect matter, and that particles are connected to each other from their very core, no matter how distant they are from one another. Every particle in the existence of the universe is made out of the same particles we are made of. Therefore, as much as we are what we eat, we are also what we think and what we feel. Kindness, patience, compassion, and love are food for our spirit and the power that can stop wars, injustice, and pain in the world.
According to science, what affects you, affects me. Therefore, together, we are an army of change. We can affect our spirit, as well as the world around us. I wish you a new wonderful year inspired by change, wisdom, light, and joy.
Onward!
Margarita RestrepoFounder and Editor-in-Chief
FROM THE EDITOR
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Oat Blueberry Parfait13Quick Protein Baja Bowl16Scalloped Potatoes with Safron Cream by Chef Del Sroufe20
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NAKED WELLNESS
WEIGHT-LOSSTHE ULTIMATE GUIDE TO
BY PHYSICIANS’ COMMITTEE FOR RESPONSIBLE MEDICINE (PCRM)
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
vegetables, fruits, whole grains, and beans—
that is, healthy vegetarian 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. 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.
Getting started can seem a bit daunting. It is
often hard to imagine doing anything—be it a
diet, new exercise regimen, or any other new,
healthy habit—forever. The best way to do this
approach is to follow the diet completely for
three weeks. This means no sneaking ranch
dressing onto your salad, adding egg whites to
muffin batter, or having a bit of chicken with
dinner. Only by doing the diet all the way will you
be able to reap all the benefits and avoid lapses
that can lead to weight gain.
So let’s get started! Choose the day when you
would like to start the diet. Weigh yourself before
you start and keep track of your weight during
the three weeks. Also, keep a record of what you
are eating. Keeping a food record and a journal
of how you feel while you’re on the diet will
help you monitor your progress.
OvERall PRINcIPlEsChoose foods from plant sources. Avoid all animal
products and saturated fat, and keep vegetable
oils to a bare minimum.
Focus on the “New Four Food Groups”
The New Four Food Groups—grains, legumes,
vegetables, and fruit—can provide you with all
the nutrients you need. To meet your nutrient
needs, select 8 servings of grains, 3 servings of
legumes, at least 4 servings of vegetables, and
3 servings of fruit daily. It is important to vary
the foods you choose within the food groups,
not only because “variety is the spice of life”,
but also because it helps you to cover all your
nutritional bases. The food guide chart below
will provide you with about 1500 calories.
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BREAKFASTOften breakfast can be similar to the one you are accustomed to with a few simple modifications.
Hot cereals: oatmeal, cream of •wheat, creamy rice cereal, grits, or Irish oatmeal with cinna-mon, raisins and/or applesauce (no milk)High-fiber cold cereals: wheat •or oat bran cereals with non-fat soy or rice milk and berries, peaches, or bananasMelons, such as cantaloupe and •honeydew, or any other fruitWhole grain toast topped with •cinnamon or jam (no butter or margarine)Bagels (no cream cheese) •topped with apple butter or hummusOven-roasted “home fries” •plain or smothered with roast-ed mushrooms, peppers, and onions
If you like extra protein:Fat-free meat substitutes, such •as Gimme Lean™ fat-free “sau-sage”English baked beans or chick-•peasBreakfast burrito filled with fat-•free refried beans, lettuce, and tomato (no egg or cheese)Tofu scrambler or marinated •tempeh in small amounts
LUNCHWhether you dine in or out at
lunchtime, there are lots of healthy and delicious options to choose from. Here are some ideas to get you started.Salads
Garden salad with lemon juice, •fat-free dressing, or soy or teri-yaki sauceLegume-based salads: three-•bean, chickpea, lentil, or black bean and corn saladsGrain-based salads: noodle, •couscous, bulgur, or rice salads
Soups:Vegetable-based soups: pota-•to-leek, carrot-ginger, mixed vegetable, or mushroom-bar-ley.Legume-based soups: black •bean, vegetarian chili, spinach lentil, minestrone, or split pea.Instant or prepared soups (as •long as they are low-fat and free of animal products).
Sandwiches/Wraps:CLT: cucumber, lettuce, and •tomato sandwich with Dijon mustardHummus sandwich tucked into •whole wheat pita with grated carrots, sprouts, and cucum-bersSandwich made with fat-free •meat alternatives such as bar-beque seitan or veggie pep-peroni slices with your favorite sandwich veggiesBlack bean dip, peppers, toma-•toes, and lettuce wrapped in a
whole-wheat tortillaItalian eggplant sub: baked •eggplant slices, pizza sauce, and mushrooms on a multi-grain sub rollBlack bean and sweet potato •burrito with corn and toma-toes
Other Ideas and Add-OnsLast night’s leftovers•Fresh fruit, applesauce, or fruit •cup packed in juiceCut-up vegetables•Rice cakes, fat-free crackers, •baked tortilla chips
DINNEREmphasize vegetables and grains in all your meals. The evening meal is a good place to try new items. You might start with a bean, rice or other grain, or potato dish and add a couple of vegetables.Starches:Grains: Use generous amounts of grains.
pasta•brown rice•boxed rice dishes (e.g., pilaf, •curried rice, etc.)couscous•
Potatoes: Enjoy them baked or mashed and topped with steamed vegetables, salsa, ketchup, Dijon mustard, black pepper, or black beans.Breads: Whole-grain is preferred. Avoid sweet breads that contain oil, eggs, or milk.
Vegetables: Try any vegetables you like.
Greens (broccoli, spinach, kale, •Swiss chard) topped with lem-onCarrots•Corn (note: corn is technically •a grain, but works as a veg-etable)
Legumes: Pinto beans, vegetarian refried beans, baked beans, black beans, garbanzos, kidney beansMain Dishes:
Pasta marinara: Choose com-•mercial brands that are free of cheese and are low in fat.Beans and rice: Try black •beans with salsa, vegetarian baked beans, or fat-free refried beans.Soft tacos: Prepare this dish •
with whole-wheat flour torti-lla, beans, lettuce, tomato, and salsa.Chili: Vegetarian boxed ver-•sions are fine.Veggie lasagna: Made with low-•fat tofu to replace the ricotta, layered with grilled veggies.Rice pilaf, Spanish rice, or pack-•aged rice dinners: Try packaged rice dishes and omit butter.Steamed rice and stir-fried veg-•etables: This meal can be sea-soned with soy sauce. Be sure to use a non-stick pan.Fat-free vegetarian burgers: •Make your own lentil burgers or try soy-based commercial brands.Fajitas: Lightly sauté sliced bell •peppers, onions, and eggplant
in a non-stick pan, with fajita seasonings.
DESSERTSFresh fruit•Fat-free chocolate or fruit sor-•bet100 % Fruit Popsicles (sugar-•free)Baked apples•
SNACKSBagels (plain or flavored; no •cheese, butter, or margarine)Fruit, carrots, or celery sticks•Vegetarian soup cups (split •pea, lentil, etc.)Toast with jam (no butter or •margarine)Baked tortilla chips with salsa •or bean dip
IF YOUR REGULAR MEAL IS: TRY THIS INSTEAD:
Cereal with non-dairy milk, Orange juice, Strawberries•Cinnamon raisin toast with jam, Coffee with non-fat, non-dairy creamer, Banana•Scrambled low-fat tofu, Oven-roasted potatoes, English muffin, fat-free sausage, tea•Bagel plain or with fruit spread, Soy latte made with non-fat soymilk•
Cereal with milk, Orange juice, Strawberries•Donut, Coffee with cream, Banana•Scrambled eggs, Home fries, English muffin, Sausage, tea•Bagel with cream cheese, Latte•BR
EAKF
AST
Sandwich with hummus or black bean spread, lettuce, and tomato, Applesauce, •Fat-free chips or crackersVegetable soup or minestrone, Bread, Green salad with fat-free dressing or vinegar•Last night’s leftovers (veggie burger, mashed potatoes, mushroom gravy, corn, and •peas), OrangeSeasoned tofu and sweet potato burrito with lettuce, tomato, and onion (hold the •cheese), Rice, Vegetarian black beans
Turkey sandwich with lettuce, tomato, and mayo, Yogurt, •Potato chipsChicken noodle soup, Bread, Green salad•Last night’s leftovers (roast beef, mashed potatoes, gravy, and •peas), OrangeChicken burrito, Rice, Refried beans•
LUNC
H
Pasta primavera with mixed vegetables and garlic or spaghetti with marinara sauce, •Green salad with fat-free balsamic vinaigrette, Toasted French bread without butter, Chocolate sorbetBroiled portabella mushrooms, Boiled new potatoes with basil and black pepper, •Asparagus with orange sauceVegetarian tofu soup, Stir-fried Chinese vegetables (hold the oil), Broccoli with garlic •sauce, Lots of riceVegetable fajita (hold the oil), Rice, Vegetarian black beans•Margarita•
Fettuccine Alfredo or spaghetti with meatballs, Green salad with •ranch dressing, Garlic bread with butter, Butter-pecan ice cream
Broiled salmon, Boiled new potatoes with parmesan cheese, •Asparagus with hollandaiseHot and sour soup, Beef and broccoli, Rice •
Chicken fajita, Rice, Refried beans•Piña Colada•
DINN
ER
WEIGHT LOSS MEAL SUGGESTIONS
NAKED WELLNESS
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NAKED WELLNESS
GENERal TIPsTRYING NEW FOODS AND TASTES:
Explore new recipes, new •
books, and new products.
Fat-free meat substitutes can •
ease the transition.
Be strict with yourself. This is •
easier than teasing yourself
with small amounts of the
foods you are trying to leave
behind.
Focus on the short term. •
Three weeks is a short time.
Frozen vegetables are fine.•
Glass-stored beans and •
vegetables are okay for
convenience.
CUTTING THE FAT:Use a non-stick pan.•
“Sauté” vegetables in water •
or vegetable broth.
Steam vegetables.•
When you can’t avoid oil, •
use a cooking spray instead
of poured oils.
Use non-fat, non-dairy cof-•
fee creamers.
Read package labels to •
check grams of fat per
serving. It is best to choose
products that have less than
2 grams of fat per serving.
ON THE GO:Travel Tips:
Request non-dairy vegetar-•
ian meals for flights
All hotel restaurants have •
oatmeal, pasta with tomato
sauce, potatoes, and veg-
etable plates, even if these
items are not on the menu.
Bring along instant soup •
cups, instant oatmeal, and
small containers of soy- and
rice milk.
Dining Out: Look for ethnic
restaurants, especially Japa-
nese, Chinese, Indian, Mexican,
and Italian, as they usually have
vegetarian dishes.
Japanese: vegetable sushi•
Chinese: lots of rice with •
smaller amounts of veg-
etable dish; request oil-free
and sauce on the side
Mexican: bean burrito •
with Spanish rice. Hold the
cheese, sour cream, and
guacamole. Ask the waiter
to bring out warm corn tor-
tillas to dip in the salsa and
to take away the fried chips.
Italian: pasta e fagioli (soup); •
pasta marinara. Ask that oil
be kept at an absolute mini-
mum.
Thai: vegetarian selections •
with lots of rice. Avoid coco-
nut milk
Indian: rice dishes or breads •
(beware of curries—very
fatty)
Middle Eastern: couscous; •
baba ganouj and hummus
with lots of pita bread
American: vegetable plate; •
salad bar; baked potato;
baked beans; spaghetti;
fruit plate. For salads, ask for
no dressing, or try lemon
or lime juice or soy or teri-
yaki sauce. Ask that fatty
toppings, such as cheese,
bacon, eggs, be left off.
At Work: Keep instant soups,
3-bean salad, rice cakes, bagels,
fresh or dried fruit, bean dip
with rice cakes or fat-free chips
on hand.
CRAVINGS:Stock up on healthful foods •
at home and at work to
prevent hunger-induced
indiscretions.
Keep unhealthful foods out •
of the house. Donate non-
perishable items that aren’t
allowed in the diet to your
local food pantry.
If you follow a very low-fat •
menu, your tastes will grad-
ually drift to prefer lower-fat
foods.
TROUBLESHOOTING: If beans give you gas, use •
less beans and more grains
and meat analogs.
What to tell others:
“I’m following a low-fat [or •
vegetarian] diet right now.”
“I’m trying to increase my •
fruit and vegetable intake
and cut out some fat."
vEGETaBlEs(A serving equals 35-50 kcal)At least one serving should be a raw vegetable like salad or carrot sticks and one should be a dark leafy green vegetable like kale or broccoli.
Aim for at least 4 servings of vegetables each day. This means ½ cup cooked or 1 cup raw. As long as the vegetable isn’t topped with a fatty dressing or sauce, eat as many servings as you want from this group. At least 1 vegetable servings should be calcium-rich, dark leafy greens, such as broccoli, kale, or collards. Check the servings off each day:
Aim for no more than 1 sweet serving per day. Sweets should be fat free. Try fruit if craving sweets. Other low-fat ideas include a bowl of sweetened whole grain cereal with low-fat soymilk, a soymilk/fruit smoothie, or sautéed bananas or apples (in water and a bit of maple syrup) with a little cinnamon.
One sweet serving should have no more than 1 gram of fat and equal 100 kcal.
sWEETs (Optional)
FRUIT(A serving equals 80 kcal) Limit fruit juices and eat whole pieces of fruit instead.
Aim for 3 servings of fruit each day. A serving is ½ cup chopped or one small piece of fruit. Aim for low-calorie, high-nutrition fruits like strawberries, kiwis, mangoes, blueberries, peaches, plums, oranges, grapefruit, and raspberries. Check the servings off each day:
lEGUMEs(A serving equals about 100 kcal) Have at least 1 cup of beans every day.
You should have 3 servings from the legume group each day. A serving is a half-cup of cooked beans, ½ cup low-fat bean spread, 1 cup low-fat soymilk, or 1 oz. of veggie meat substitute. Check the servings off each day:
GRaINs(A serving equals about 80 kcal) 6 of the 8 servings should be from whole grain sources like wheat bread, brown rice, whole wheat pasta, bran cereal, and oatmeal.
Aim for 8 servings a day. A serving is ½ cup cooked grain, like oat-meal or pasta, 1 oz. of dry cereal (usually ¾ cup to 1 cup), one slice of bread, or half a pita bread or tortilla. Most bagels are actually four servings. Eight servings may sound like a lot, but 1 cup of oatmeal for breakfast, a sandwich with two slices of bread for lunch, and a bowl of pasta made with 1½ cups of spaghetti with a slice of French bread meets your 8-serving goal. Check the servings off each day:
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INGREDIENTS 1 cup fresh organic blueberries, divided•1 cup non-dairy milk•11/2 bananas, peeled (1 whole, 1/2 sliced)•1 cup gluten-free rolled oats•2 tablespoons chia seeds•1/4 cup sunflower seeds•2 tablespoons dried cranberries or raisins•1/2 tablespoon shredded coconut (op-•tional)1 spring fresh mint •
METHODIn a food processor, blend the milk, 1/2 cup of blueberries, and 1 whole banana. Pour into a small container and set aside.To assemble the parfait, you will split the following ingredients between two bowls or medium size jars. Slice the remaining banana in the serving dishes. Add a layer of rolled oats, one thin layer of chia seeds, one layer of sunflower seeds, and the cranberries or raisins. Add a few blueberries, and fill up each serving bowl with the blueberry-banana-milk mixture. Top with a few blueberries, mint leaves, and shredded coconut (optional).
If you’ve checked off all your
boxes and you’re still hungry,
add extra servings of foods from
the vegetable or legume group
to your plate. Is this too much
food for you? Cut out the sweets
first, then subtract a grain
serving or two. However, you
shouldn’t cut your calories too
low. Most people should never
go below 1200 calories per day.
CONDIMENTS AND BEVERAGES
For salad dressings and •
condiments, use non-fat
varieties, such as fat-free Ital-
ian dressing for salads and
mustard for sandwiches.
Coffee and tea are fine, but •
make sure to use non-fat,
non-dairy creamers and
sweeteners.
Alcoholic beverages can be •
used occasionally. Avoid
creamy beverages such as
White Russians and Bailey’s
Irish Cream.
Sugar may be used occa-•
sionally.
Nuts, seeds, avocadoes, ol-•
ives, peanut butter, choco-
late (non-dairy), and full-fat
soy products such as tofu,
tempeh, and soy cheese,
come from plant foods, but
are too high in fat to be
conducive to weight loss.
These foods may be used
in modest amounts on rare
occasions.
FOODS TO AVOID
• Meats, poultry, fish, eggs
(both whites and yolks), and
all dairy products (regular and
non-fat), including milk, yogurt,
cheese, ice cream, cream, sour
cream, and butter.
•Addedoils,suchasmargarine,
salad dressings, mayonnaise,
and cooking oils.
• Fried foods, such as potato
chips, French fries, onion rings,
tempura, and donuts.
A WORD ABOUT...Protein: Plant foods have
plenty of protein. The recom-
mended amount of protein
in the diet is 10-12 percent
of calories. Most vegetables,
legumes, and grains contain
this amount or more. Excel-
lent protein sources include
beans or lentils (especially in
combination with rice or other
grains) and meat analogues,
such as veggie burgers.
Calcium: Plant-based sources
of calcium are widely avail-
able. Good sources of calcium
include broccoli, kale, collards,
mustard greens, beans, figs,
fortified orange juice, fortified
cereal, and fortified, non-fat
soy- or rice milks.
Vitamin B12: Vitamin B12 is
only found in animal prod-
ucts and fortified foods, such
as many breakfast cereals and
soymilks. To ensure an ade-
quate intake on this diet, you
should take a common multi-
vitamin or a B12 supplement
of 5 µg per day.
Now that you know what
foods to eat and what nutri-
ents to look out for, it’s time
to figure out how to translate
that into actual meals.
OAT BLUEBERRY PARFAITYield: 2 Servings. Recipe by the Naked Food Chefs
NAKED WELLNESS
The Physicians Committee for Responsible Medicine (PCRM) is a
non-profit organization, which promotes a vegan diet, preventive
medicine, alternatives to animal research, and encourages higher
standards of ethics and effectiveness in research. For more information
visit www.pcrm.org.
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
Naked Food Magazine 14 Naked Food Magazine 15
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NAKED SPOTLIGHT
Eggs have long played a crucial part in constructing baked desserts. Eggs also help give structure to breads, binding to pancakes, and richness to brownies. However, there are many issues with eggs starting with the way they are mass produced, organic, free-range, or not. In addition, they are a high-cholesterol food and an animal protein. The good news is, there is a new egg in town: the flax egg. This one is packed with healthy fats, fiber, and plant-protein. Here are eight reasons you should dump the carton for the bag:
PRICEA dozen eggs at the thriftiest markets usually runs about $3.
For organic or free-range labels, you can pay up to $6 or $7 a dozen. That’s more than 50 cents per egg. You can buy 4 pounds of organic ground flax meal for less than $12 through health food online stores. Given that one flax egg is about 1 tablespoon of flax, and there are 70 tablespoons in each pound, that’s about 4 cents per flax “egg”.
FIBERFlax, like all plants, has fiber. 1 tablespoon has 11% of your
daily fiber needs. Eggs, like all animal foods, have no fiber.
EARTH-FRIENDLYWe can all picture the crowded, cramped chicken coops photo-
graphed in the media: clipped wings, no sunlight, and consuming a lot of natural resources. Like any switch from animal to plants, Mother Earth will smile on you.
TASTING-FRIENDLYBecause of fears of salmonella poisoning, the idea of tasting
anything with raw eggs can throw off one’s appetite. However, when baking with flax, you don’t need to worry about this. You can taste your batter before it goes in the oven, and kids can happily lick all spoons and spatulas.
FAT, THE GOOD KIND Flax is loaded with the es-sential Omega-3 fatty acids.
One flax “egg” has about 1.8 g of this Omega-3, without any of the saturated fat or cholesterol found in chicken eggs. In fact, the “Omega-3” eggs you can find at the market are from chickens that are fed with flax seeds.
SPOILAGEEggs have an expiration date. Flax meal, though, can last for
months in the fridge. You can keep the seeds in the freezer for even lon-ger. Spoilage concerns are minimal.
FLAVORFlax offers a subtle nutty flavor that can balance the sweet-
ness of pancakes and muffins. It also blends with pretty much any other ingredient in your recipe without al-tering their flavor.
CONVENIENCEIt’s easy. No more fishing out shells or broken yolks. Making
a flax egg is as simple as mixing with hot water. Ready yet?
MAKING A FLAx EGGSubstitute flax in baking recipes following this simple ratio:1 chicken egg = 1 tablespoon flax + 3 tablespoons filtered water. In a food processor, blend the flax seeds and water for about 10 seconds or until the mixture looks homogeneous. Let sit for about 5 minutes until goopy and “egg-like”, and mix with the rest of the ingredients, following your recipe.
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FLAx BEATS EGGS!8 REASONS
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NAKED WISDOM
Even though the most widely
accepted, well-established
chronic disease practice
guidelines uniformly call for
lifestyle change as the first line
of therapy, physicians often do
not follow these guidelines.
Yet lifestyle interventions are
often more effective in reducing
heart disease, hypertension,
heart failure, stroke, cancer,
diabetes, and deaths from all
causes than almost any other
medical intervention.
THE BEST KEPT SECRET IN MEDICINE
BY MICHAEL GREGER, MD
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Numerous entreaties have been made over
the past 2 decades to improve the nutrition
knowledge and skills of medical students
and physicians. Patients routinely seek phy-
sicians' guidance about diet, and the rela-
tion of nutrition to the prevention and treat-
ment of disease is well known. However,
practicing physicians continually rate their
nutrition knowledge and skills as inadequate.
It also is no surprise that more than one-half
of graduating medical students report that
the time dedicated to nutrition instruction is
inadequate.
"Some useful lessons come from the war on
tobacco," Dr. Neal Barnard wrote in the American
Medical Association’s Journal of Ethics. When
he stopped smoking in the 80s, the lung cancer
death rate was peaking in the U.S., but has since
dropped, along with dropping smoking rates.
No longer were doctors telling patients to
give their throat a vacation by smoking a fresh
cigarette. Doctors realized they were more
effective at counseling patients to quit smok-
ing if they no longer had tobacco stains on their
own fingers. In other words, doctors went from
being bystanders—or even enablers—to lead-
ing the fight against smoking. And today, he
says, plant-based diets are the nutritional
equivalent of quitting smoking.
If we were to gather the world’s top unbiased
nutrition scientists and experts, there would be
very little debate about the essential properties
of good nutrition. Unfortunately, most doctors
are nutritionally illiterate. And worse, they don’t
know how to use the most powerful medicine
available to them: food.
Physician advice matters. When doctors told
patients to improve their diets, to cut down
on meat, dairy, and fried foods, patients were
more likely to make dietary changes when their
doctors advised them to. And it may work even
better if doctors practice what they preach.
Researchers at Emory University randomized
patients to watch one of two videos. In one
video, a physician briefly explained her personal
healthful dietary and exercise practices and had
a bike helmet and an apple visible on her desk,
and in the other, she did not discuss her
personal practices and the apple and bike
helmet were missing. For example, in both
videos the doctor advised the patients to cut
down on meat; to not have meat for breakfast
as often, and have no meat for lunch or dinner
at least half the time as a simple place to start
improving their diets, but in the disclosure video,
the physician related that she had successfully
cut down on meat herself, and perhaps not
surprisingly, patients rated that physician to be
more believable and motivating. So physicians
who walk the walk—literally—and have health-
ier eating habits not only tend to counsel more
about diet and exercise, but also appear more
credible and motivating when they do so.
It may make them better doctors. A randomized
controlled intervention trial to clean up doctors'
diets, called promoting Health by Self
Experience, found that healthcare providers’
personal lifestyles were directly correlated with
their clinical performance.
Healthcare providers' own improved well-being
and lifestyle cascaded to the patients and clin-
ics, suggesting an additional strategy to achieve
successful health promotion.
Are you ready for the best kept secret in
medicine? The best kept secret in medicine is
that, given the right conditions, the body heals
itself. Treating cardiovascular disease, for
example, with appropriate dietary changes is
good medicine, reducing mortality without any
adverse effects. Yes, we should keep doing
research, but educating physicians and patients
alike about the existing knowledge about the
power of nutrition as medicine may be the best
investment we can make.
MEDICAL SCHOOL NUTRITION EDUCATION
While bad nutrition advice from federal
authorities has been chalked up to corporate
influence, bad advice from the medical profession
more likely arises out of ignorance. What is the
status of nutrition education in medical schools?
Back in 1980, less than a quarter of medical
schools required a single course on nutrition.
By 1981, though, we were up to 32%, then 37%,
then slipping to 35% and back down to 27% by
1984. That was a quarter century ago. What about
20 years later in 2004? In a survey sent to all U.S.
medical schools, we went from 27% in 1984 all
the way up to 30%. On average, out of thousands
of hours of preclinical instruction, doctors get an
average of 23.9 hours of nutrition education, with
most getting only 11 to 20 hours. Only a quarter
of medical schools require a single course on
nutrition.
One of the latest updates recorded that in 2004
we were at 30% and in 2011 we were at 25%,
nearly the lowest ever recorded. They conclude
in their 2010 paper: “The teaching of nutrition in
U.S. medical schools still appears to be in a
precarious position, lacking a firm, secure place in
the medical curriculum of most medical schools.”
They advocate for, at a minimum, “the 25 hours
of nutrition education needed to properly train
physicians.”
Currently, only a small fraction reaches even
that trifling standard and even if they did, that
means you could learn everything a “properly
trained” doctor knows about nutrition in one
long weekend.
A founding member of the American College
of Lifestyle Medicine, Michael Greger, MD, is a
physician, author, and speaker on nutrition, food
safety, 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.
“...that means you
could learn everything
a “properly trained”
doctor knows about
nutrition in one
long weekend.”
NAKED WISDOM
Naked Food Magazine 20 Naked Food Magazine 21
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
For the potatoesINGREDIENTS
3 pounds Yukon gold or red skin potatoes, •scrubbed and thinly sliced2 medium yellow onions, thinly sliced•Sea salt and black pepper to taste•
1 recipe Saffron Cream (recipe follows)•
METHOD
Preheat the oven to 425°F.
Add the potatoes to a pot with water to cover and cook
over medium heat for 5 to 6 minutes, until the potatoes
are just tender. Do not overcook them since they will
finish cooking in the oven. While the potatoes
cook, sauté the onions over medium heat un-
til they are lightly browned and tender, about
10 minutes. Add half of the potatoes to a 9 × 13
baking dish. Sprinkle with sea salt and black pepper to
taste. Pour half of the Saffron Cream over the potatoes.
Top with the remaining potatoes, season with sea salt
and black pepper again, and spread the rest of the
Saffron Cream over the potatoes. Sprinkle the cooked on-
ions over the sauce. Bake for 25 minutes, until bubbly.
For the Saffron Cream (Makes 3 cups)
INGREDIENTS1 12-ounce package frozen cauliflower florets•2 cups vegetable stock•4 cloves garlic, minced•2 teaspoons granulated onion•2 teaspoons dried thyme•Large pinch saffron•1/4 cup toasted pine nuts•
Sea salt and black pepper to taste•
METHOD
1. Combine the vegetable stock and cauliflower in a
saucepan and cook for 8 minutes until the cauliflower
is tender. Add the cauliflower and stock to a blender with
the remaining ingredients and puree until smooth and
creamy. Taste for sea salt and black pepper.
SCALLOPED POTATOES WITH SAFRON CREAMYield: 4-6 Servings. Recipe by Chef Del Sroufe.
NAKED KITCHEN
This version of Scalloped Potatoes is one of my favorite comfort foods. Does not come from a box, is almost as easy as any boxed version, and much healthier!
Naked Food Magazine 22 Naked Food Magazine 23
HOW TO REALLY
READ ALABEL
In a world of processed foods and unpronounceable
ingredients, it can be a challenge to understand
what you are really putting into your body when
you eat. There is a food revolution underway with
more and more Americans looking to change their
eating habits and live healthier lives.
NAKED FOODNAKED FOOD
Consumers are casting their vote for higher
food quality by making healthy choices at the
grocery store. Even with a strong desire to
turn over a new leaf with their diet, many people
just don’t know where to start. With confusing
label claims, six-syllable ingredient names and
a growing list of genetically-modified produce,
it can get downright overwhelming. What does
it all mean? Where should you start?
The label! Here is a step-by-step approach for
what to look for on a label if you’re trying to
clean up your diet. Think of it as your “decoder
ring” for reading the real message behind
confusing and often misleading labels. Just
remember these five tips while you’re at the
grocery store and you’ll be on the road to
clean, healthy eating!
FIVE TIPS ON HOW TO REALLY READ A LABELDon’t Stop at the Front of the Package.
Label claims have become all the rage. It
seems that practically everything you pick
up at the grocery store is making some claim on
the front like “all natural”, “gluten-free” or “whole
grain”. Does that mean it’s healthy? Not always.
In fact, they’re used as a marketing technique
to convince consumers that they’re buying
something healthy without having to turn over
the package to look at the real nutritional infor-
mation. The front of the package is essentially a
commercial for the product. Furthermore, the
claims made aren’t as healthful as you might think.
Here are some examples:
“Natural”: Technically, “natural” means that the
product has no added artificial colors or flavors
and is minimally processed, according to the
FDA. Unfortunately, the natural claim isn’t strictly
BY AMY LUCARIELLO, BS, CNTP
1
Naked Food Magazine 24 Naked Food Magazine 25
regulated and does not exclude pesticides and
other chemicals, growth hormones, antibiotics,
or GMOs from the product’s ingredients. As long
as they’re not classified as an artificial color or
artificial flavor, one (or more) of these pesky
additives can still be found in a product labeled
“all natural”.
“Gluten-Free”: Gluten is a protein and common
allergen found in wheat, barley, and rye.
Although this label claim is very important for
those with any gluten sensitivities or Celiac dis-
ease, it is not an indication that the product is
healthful. These products often contain food
additives, refined oils, and tons of added sugar,
just like their glutinous counterparts. It’s
important to be vigilant and read the ingredients
carefully to be sure that what you’re eating isn’t
just gluten-free junk food.
“Whole Grain”: To use this claim, it is not required
to specify how much whole grain is actually in the
product and it is not regulated by the FDA. That
means that a product containing just one percent
of whole grains can still be labeled as a whole
grain food. Look for products that choose to
disclose the amount of whole grain used, such as
“100% whole grain”.
The label claim you DO want to look for is the
USDA certified organic seal. This claim is regulated
by the FDA and the seal verifies that pesticides,
synthetic fertilizers, and GMOs were not used
in crop production and that livestock were not
given antibiotics or growth hormones and were
fed organic feed. The USDA organic seal is
perfect for one-stop shopping because not
only do you know that the product is organic
but it is also GMO-free!
Watch Out for Sneaky GMOs
GMOs, or “genetically-modified organ-
isms”, are foods that have been subjected to
engineering in a laboratory. Far from naturally
occurring, these foods may look the same
as their non-GMO ancestors, but they don’t
necessarily contain the same nutrient profile
they once did. GMOs present a potential risk
to consumers because of the lack of long-term
research on their safety and health effects.
The most common GMO crops that are approved
for commercial production include canola, corn,
cotton, papaya, soy, sugar beets, zucchini and
yellow squash.
Although the GMO crops above are pretty
straightforward and easy to spot in an
ingredients list, there are many other ingredi-
ents derived from corn, soy, and other GMOs that
are often hiding in a product’s ingredients list.
Look out for amino acids, aspartame, ascorbic
acid, sodium ascorbate, vitamin C, citric acid,
sodium citrate, ethanol, flavorings (“natural”
and “artificial”), high-fructose corn syrup,
hydrolyzed vegetable protein, maltodextrin,
molasses, monosodium glutamate (MSG), sucrose,
textured vegetable protein (TVP), xanthan gum,
vitamins, and yeast products.
All of these are potentially GMO ingredients,
unless they are USDA organic certified. These
ingredients are not often on the radar of most
consumers looking to avoid GMOs, so get to
know the list so you can search the ingredient
list for these hidden sources of GMOs.
It is also important to understand that even
products that don’t contain GMO ingredients
NAKED FOOD
2(such a can of tuna) can be labeled “non-GMO”
to make them appear healthier than a similar
product that doesn’t feature the label claim.
Know What You’re Eating.
What exactly are sodium nitrates, sulfites,
BHA and BHT, propylene glycol, sodium
benzoate, and polysorbate 60? Where do they
come from? Can you picture what they look like?
If you don’t know, then you shouldn’t eat it. This
tip makes shopping for clean eating easy, because
if you don’t know what a given ingredient looks
like, then you probably shouldn’t be eating it.
Look for Hidden Sugar.
Sugar is hiding everywhere and it’s often
found in seemingly healthy places like in
yogurt, pasta sauce, salad dressing, dried fruits,
cereal, bread, and even canned soups and fro-
zen entrees. The next time you pick up your
go-to healthy snack or meal, check out the grams
of sugar per serving listed on the nutrition facts.
Although some products, like those that are
dairy or fruit-based, have natural occurring
sugars in them, if the sugar per serving is in the
double digits, you may want to reconsider.
Know Your Nutrition Facts.
It’s not just about calories and fat, which
are the two most common things people
look at on a label. Alternatively, take a look at
the amount of protein, vitamins, and minerals
it contains. It’s okay if a product has a higher
calorie count, as long as those calories are
from healthy, whole-food ingredients.“Empty
calories”, such as those found in cookies
and candy, don’t provide protein, vitamins, and
minerals. Make every bite count and select the
foods with the most nutrients per serving.
Don’t be afraid of fat! Just be sure to choose
healthy fats like those from avocados, nuts, and
seeds.
Remember, the healthiest of foods don’t have
any label at all: fresh vegetables and fruits. No
reading required! There is no need to be over-
whelmed about cleaning up your diet. As long
as you’re reading ingredients and nutrition facts
and know what to look out for, you can start
eliminating the foods that are mucking up your
diet and standing in the way of your optimal
health. The path to cleaning up your diet is only
five steps away!
Amy Lucariello, a certified nutrition therapy prac-
titioner (NTP) and coordinator for Natural Grocers,
has a passion for holistic health and wellness. She is
an expert on dietary needs with health benefits and
can share background for identifying and eating the
foods that heal “like medicine".
3
4
5
Naked Food Magazine 26 Naked Food Magazine 27
A taste of summer is welcome any time of year, but especially in winter. This cheery raw crumble is a naturally sweet treat.
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
1/2 cup Brazil nuts•
1/2 cup gluten-free old fashioned rolled •
oats
1 tablespoon hemp seeds•
1 cup organic raspberries•
1 cup filtered water•
4 medjool dates, pitted•
1 cup whole organic strawberries, sliced•
METHOD
In a food processor pulse the Brazil nuts and
oats for 8 seconds or until lightly chopped.
Transfer to a small container and add the hemp
seeds. Stir.
In the food processor, blend the raspberries,
water, and dates until smooth and well com-
bined, about 12 seconds. Divide into serving
bowls.
Gently fold in the sliced strawberries and
cover with nut/oat/hemp mixture.
NAKED KITCHENNAKED KITCHEN
Nana’s Strawberry CrumbleYield: 2 regular / 4 small servings. Recipe by the Naked Food Chefs.
Naked Food Magazine 28 Naked Food Magazine 29
NAKED TRUTH
There is some debate about optimal fasting glucose lev-els, and how to interpret blood test results that are outside cur-rent reference ranges. There is consensus among most medi-cal professionals that “normal” is defined as fasting glucose of 100 mg/dL or lower and that 126 mg/dL or higher indicates dia-betes. Some doctors think that target levels of fasting glucose should be even lower - 80 mg/dL or lower; and that a new “disease” called “pre-diabetes”, defined as fasting blood sugar levels between 100-125 mg/dL, should be aggressively treated in order to prevent the onset of diabetes.
Changing diagnostic criteria is driven by many factors, par-ticularly the influence of drug
companies, which are always interested in increasing the number of people who qual-ify for treatment with their products. Thus the continued lowering of the threshold for diagnosing disease; this not only affects diabetes, but hypo-thyroidism, hypertension, and many other conditions. There is a term for this: disease mongering. It involves turn-ing essentially healthy people into sick patients by expand-ing the definition of disease so that more people qualify for diagnosis.
“Pre-diabetes” is an example. After being diagnosed with this “condition,” drugs are often recommended. The problem is that this does not improve outcomes. In one meta-analy-
WHAT YOUR BLOOD SUGAR IS TELLING YOU
BY PAMELA POPPER, PhD
Naked Food Magazine 30 Naked Food Magazine 31
sis, researchers started their review with the idea that in order to justify testing for and diagnosing pre-diabetes, studies would need to show that after identifying people who were likely to develop diabetes, that intervention reduced the incidence of full-blown diabetes and complica-tions from it. But, according to the authors, less than half of the people who have slightly elevat-ed fasting glucose levels will develop diabetes within 10 years. Furthermore, studies show that early intervention only delays the onset of diabetes by 2 to 4 years. The cost of early intervention is high, and the results are less than impressive.
They summarize their conclusions by stating, “The U.S. Diabetes prevention program results imply that you can give an at-risk person with pre-diabetes a 100% chance of using metform-in with the goal of reducing by 31% their risk of developing a condition that might require them to use metformin.” While they agree that solutions must be found for the epidemic of diabetes, they recommend that resources should be allocated toward addressing the root cause rather than turning people with slightly abnor-mal glucose levels into sick patients undergoing treatment. Of course, the root causes are diet and lifestyle habits and little is attention is paid to this issue.
One of the risks of spending time with doctors is the increasing number of tests that are performed in order to identify abnormalities. This leads to more tests, and then often drugs and procedures. This does not mean that all lab tests are useless and that people should not ever be tested for anything. But research is showing that asymptomatic people are often harmed as a result of regular appointments with doctors; that many people are diagnosed with minor
abnormalities that are not clinically meaning-ful; that early diagnosis of many conditions does not always lead to better outcomes; and that changing parameters that favor more disease mongering are making things worse instead of better. Additionally, the medical profession, with the encouragement of government agencies, continues to try to standardize practices, which means that all judgment has been eliminated from most medical settings. Instead of looking at blood tests and other test results in consideration of the totality of a patient’s health (often healthy people fall out-side references ranges, and unhealthy people fall inside those ranges), a one-size fits all response, usually involving drugs, is used. Thus healthy people are turned into sick patients. More and more doctors are speaking out about this issue, and are cautioning people against annual exams in order to avoid over-diagnosis and over-treatment.
Consumer education is the answer; doctors are not about to change their ways because the system is just too profitable. The best advice for consumers is: 1. With a few exceptions, it is best to visit doctors when you have symptoms. 2. Practice intentional healthcare: invest your time and resources in learning how to achieve and maintain health and then do it! 3. In the absence of injury or trauma, take the time to understand the risks and benefits of any test,
drug, or procedure before consenting to it.
Dr. Pam Popper is a naturopath, an internation-
ally recognized expert on nutrition, medicine and
health, and the Executive Director of The Wellness
Forum. Visit www.wellnessforum.com
Yudkin J, Montori V. “The epidemic of pre-diabetes: the medicine and the politics.” BMJ 2014; 349:g4485
NAKED TRUTH
I'M A GAME CHANGER.I choose real food.
NAKEDFOODMAGAZINE.COM Naked Food Magazine 32
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
INGREDIENTS3 flax “eggs” (3 teaspoons of ground flax •seeds and 9 teaspoons of water)1 handful fresh organic spinach, washed •(about 1 cup)1/2 medium size organic white onion•11/2 cup cooked quinoa•3 tablespoons quinoa flour or all-purpose •flour1/4 cup sunflower seeds•2 tablespoons organic, non-GMO miso •paste1 tablespoon of shoyu or tamari•1/2 teaspoon turmeric powder or 1-inch •long piece fresh turmeric, peeled1/8 teaspoon freshly-ground black pepper•1/2 teaspoon dried rosemary•1/8 teaspoon fresh or dried thyme•1/2 teaspoon dried crushed bay leaves•A sprinkle of nutritional yeast•
METHOD Preheat oven to 380°F. In a food processor, blend the ground flax seeds with the water for about 10 seconds or until mixture is smooth. Pour into a separate small bowl and set aside.Pat the spinach dry as much as possible, removing all moisture. Transfer to a food processor along with the onion and chop until minced. In a mixing bowl, add the rest of the ingredients (except for the nutritional yeast). Stir well. Add the flax mixture and the spinach-onion mixture and stir together until well-mixed. Transfer mixture into a medium-sized silicone or non-stick baking dish. Sprinkle with the nutritional yeast and bake for 20 to 25 minutes or until top is crispy.
fabulous quinoa BakeYield: 4 Servings. Recipe by the Naked Food Chefs.
NAKED KITCHEN
Although eaten like a grain, quinoa is actually a seed. Besides having anti-inflammatory properties, quinoa also contains the amino acids lysine and isoleucine, making it one of the plant-based sources of complete protein.
Naked Food Magazine 34 Naked Food Magazine 35
The right choices at the dinner
table make a winning difference
in both strength and endurance
for top athletes, and the same
nutritional rules are true for
every other human being.
To be our best, we all must
eat our best. In nature there is
an ideal diet for each kind of
animal: cats devour meat, koala
bears eat eucalyptus leaves,
and panda bears thrive on
bamboo shoots. People also
have an ideal diet to look and
feel their best and function
optimally. However, in our
internet-connected world, cor-
rect nutritional information can
be hard to recognize with so
many conflicting recommenda-
tions. Headlines show highly
visible athletes choosing polar
ends of nutrition: high-carbo-
hydrate (grains, legumes, and
potatoes) vs. low-carbohydrate
(meat, cheese, and eggs) for
winning their events.
After sitting on the bench for
two months, Marc Gasol, a
30-year-old professional bas-
ketball star for the Memphis
Grizzlies, made a major change
to a high-carbohydrate, plant-
food-based diet. He lost 20
NAKED FITNESS
BY JOHN MCDOUGALL, MD
Low-Carb vs. High Carbathletics in the Spotlight:
Naked Food Magazine 36 Naked Food Magazine 37
NAKED FITNESS
pounds and improved his score
at the hoop.
Diametrically opposed and
in the low-carb boat is Sami
Inkinen, a triathlon competi-
tor. His most recent effort to
promote the eating of animals
and vegetable oil was to row
a specially designed water
craft in an event called the “Fat
Chance Row” 2,400 miles from
San Francisco to Honolulu in a
record-breaking time. A valu-
able outcome of his journey was
to reinforce the message to cut
simple sugars and highly refined
flours; but on the damaging
side, eating almost exclusively
“food poisons” was a disservice
to the public.
A BRIEF HISTORY OF CARBOHYDRATE
PERFORMANCE
All large populations of trim,
healthy, athletic-competing,
war-fighting people through-
out verifiable human history
have obtained the bulk of their
calories from high-carbohydrate
foods (starches). Examples of
thriving populations include
the Japanese, Chinese, and
other Asians, who eat sweet
potatoes, buckwheat, and/or
rice; Incas in South America
who eat potatoes; Mayans and
Aztecs in Central America who
eat corn; and Egyptians in the
Middle East who eat wheat.
Unfortunately, since the global
spread of “fossil-fueled” econo-
mies beginning in the 1980s, the
diets of billions of people have
changed to include obesity- and
disease-producing amounts of
meat, dairy, and vegetable oils.
Today, the running abilities of
the Tarahumara people of the
Copper Canyon of Northwest-
ern Mexico, and the East Afri-
cans from Kenya and Ethiopia
provide undeniable evidence
that the healthiest diets for
human beings are very high in
carbohydrates (natural sugars).
Members of these communities
have exceptional capacities for
performance and endurance,
which translates into winning.
Historically the Tarahumara are
known to run distances of up
to 200 miles in a competitive
sport of “kickball” races, last-
ing several days. Honoring their
abilities is the 50-mile foot race
called “Ultramaraton Caballo
Blanco.” These men and women
are noted for their absence of
obesity and diabetes, and their
very low levels of cholesterol
and blood pressure. Carbo-
hydrates, primarily from corn,
beans, and squash, make up
almost 80% of their diet, and
meat consumption is rare. The
exceptional running abilities of
the Tarahumara are not due to a
genetic advantage. People from
the same ancestral linage, the
Pima of Southwestern US, have
some of the highest rates of
obesity, diabetes, and coronary
heart disease in the world as a
direct consequence of adopting
a diet based on meat, dairy, and
junk food less than a century
ago.
Runners from Kenya have set
astonishing middle- and long-
distance running records. Ke-
nyan men have accounted for
40% of the winners in all major
international middle- and long-
distance running competitions
between 1987 and 1997. Like
the Tarahumara, they follow
a diet of about 80% carbohy-
drates. The staple of their diet
is bread, boiled rice, poached
potatoes, boiled porridge, cab-
bage, kidney beans, and ugali
(well-cooked cornmeal molded
into balls).
SCIENTIFIC RESEARCH CONSISTENTLY
FAVORS CARBS
Thorough reviews of the sci-
entific research and position
statements from organiza-
tions such as the American
Dietetic Association, Dietitians
of Canada, and the American
College of Sports Medicine
recommend a high intake of
carbohydrate-derived calories
for athletes.
The benefits begin as soon as
the carbohydrate substances
enter the mouth. Their sweet-
ness stimulates the plea-
sure and reward centers of
the brain. Even sweet-tasting
mouthwashes translate into
a benefit for performance of
short durations. In longer
duration exercise, greater
than two hours, where muscle
glycogen stores are stressed,
performance is enhanced by
consuming sugars in simple
(table sugar, fruit, etc.) and
complex (beans, corn, potatoes,
rice, etc.) forms.
Athletes also enhance long-
duration performance by
using manufactured foods and
drinks made of glucose and
fructose.
WHAT’S THE THEORY FOR THE LOW-CARB
ADVANTAGE?
Several writers, long associ-
ated with the low-carb, Atkins
diet movement, stand out as
promoters of a high-meat,
high-dairy diet for athletes as
well as for the general popu-
lation. Highly visible names
include Noakes, Volek, Phinney,
and Westman.
The fairy tale served up to
gullible competitors is that
after a period of time (called
“keto-adaptation”) the human
body adjusts to more fat utiliza-
tion for fuel, and performance
improves. Their “science” is
soundly debunked in several
reviews: two from a popular
website and another from the
Sports Dietitians of Australia.
A LIFE CHANGER: HIGH-CARB VS. LOW-
CARB
Athletes, and all others who
are considering a low-carbohy-
drate approach to life, must not
overlook the well-established
fact that the foods they are
choosing (meat, poultry, cheese,
seafood, and eggs) dramati-
cally increase the risks of suf-
fering from coronary heart dis-
ease, strokes, common cancers,
constipation, and obesity. There
is the moral issue, too: Livestock
is a top contributor and the
most controllable variable in
global warming and environ-
mental destruction. I repeat:
the most controllable variable.
Fleeting athletic stars make
a difference in the diets of
millions of people. However,
to win the battle for our chil-
dren’s and grandchildren’s
futures, powerful and visible
leaders need to step forward
now. If presidents Obama (US),
Putin (Russia), and Modi (India),
pope Francis (Vatican), governor
Brown (California), and other
world leaders stood up today
and told the truth about the
consequences of the human
diet, the impact, beginning
with their words, would favor-
ably alter life on Planet Earth
forever.
John McDougall, MD is a board-
certified internist, author of 11
national best-selling books, host
of the nationally syndicated tele-
vision show McDougall M.D., and
medical director of the 10-day,
live-in McDougall Program. Visit
www.drmcdougall.com
Naked Food Magazine 38 Naked Food Magazine 39
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
INGREDIENTSFor the smoothie base
1 banana•1 tablespoon cacao powder•2 cups non-dairy milk•1 tablespoon chia seeds•
Toppings1/4 cup coconut slices or chunks or •2 tablespoons coconut shreds1 banana, peeled and sliced•2 teaspoons sesame seeds•1/4 cup hazelnuts •Extra cacao shreds (optional)•
METHODIn a high-power blender add banana, cacao powder, non-dairy milk, and chia seeds. Blend for 20 seconds and pour into 2 serving bowls. Divide the topping ingredients between the bowls and enjoy.
NAKED KITCHEN
Cacao + Hazelnut SMOOTHIE Bowl Yield: 2 Servings. Recipe by the Naked Food Chefs.
Besides imparting a wonderfully delicious flavor, hazelnuts are a great source of folate, manganese, and copper. Combined with cacao, which is high in antioxidants, you can have a very healthful breakfast that tastes unbelievably decadent.
Naked Food Magazine 40 Naked Food Magazine 41
Keeping the resident population
of bacteria and other microbes
in our intestinal tract balanced
and beneficial is essential for
good health, especially during
and after taking a course of
antibiotics. We are learning that
our population of gut bacteria
interacts with our body in
many remarkable ways, from
stimulating our immune system
to producing neurotransmitter
molecules that ride the
bloodstream up to the brain
and influence our very
thoughts and moods!
PROBIOTICS 101BY MICHAELKLAPER, MD
A healthy population of normal
gut microbes helps to prevent
unfriendly bacteria and yeast
from injuring the intestinal wall,
which can result in increased
intestinal permeability – the
so-called “leaky-gut syndrome.”
This can, in turn, lead to severe
inflammation and autoimmune
diseases that can damage vital
organs and even threaten our
lives.
Consequently, keeping our
gut flora balanced and benefi-
cial is essential and ingesting a
preparation containing health-
enhancing bacteria can be a
timely strategy (along with a
whole-food, plant-based diet.)
The bacteria in our intestines
are originally common soil
bacteria. How do they get into
our guts? Animals who live
earth-connected lives, like
grazing deer and antelope,
are constantly refreshing their
NAKED LIFESTYLE
Naked Food Magazine 42 Naked Food Magazine 43
intestinal flora as they eat and drink. They pull
up clumps of grass with soil particles clinging to
the roots and ingest the microbes when they
swallow. When they drink from a nearby stream,
they, again, ingest bacteria in the water that
wash into the stream from the soils with every
rainstorm. They, in turn, excrete the microbes back
into the environment. So, a river of soil microbes
moves through their digestive tracts and back
to the soils. They are part of the flowing energies
of the living Earth.
Humans, too, used to live Earth-connected lives,
foraging for roots and tubers, digging them up
covered with soil bacteria and usually eating
them unwashed. We, too, drank from streams
and rivers like other animals. Thus, we constantly
refreshed our soil-born gut bacteria population,
just like the deer and antelope. Our ancestors
never swallowed probiotic capsules. Nature
provided it free of charge.
Modern life, however, is an assault on our
intestinal microbial populations; little to nothing
is done to replenish or nourish our gut flora.
Think of the bacteria-killing nature of what we
swallow these days:
1. DRINKING WATER TREATED WITH CHLORINE.
I am not against chlorinating the water supply. I
do not want to be treating cases of typhoid fever
or cholera, but every drink of tap water contains
chlorine, specifically added to kill bacteria! Our
produce fruits and vegetables are washed in
chlorinated water. Not “gut flora friendly,” to say
the least!
2. SOFT DRINKS.
Colas, etc. are often made with phosphoric acid,
which gives them their “bite” on the tongue.
Phosphoric acid kills microbes and gut wall cells.
3. COFFEE.
The coffee oils that give coffee its taste are quite
harsh on bacteria.
4. ALCOHOL.
The glass of wine, that mug of beer may taste
good, but, think about it: in the hospital, we
dip our surgical instruments into alcohol to kill
bacteria, and, yet, people drink it as a recreation-
al beverage! Alcohol in the concentrations that
people commonly drink kills every cell, plant or
animal, that it touches.
5. HERBICIDES ON PLANT FOODS.
Molecules intentionally designed to chemically
injure plant cells. Most of the microbes in your
gut share the same cell machinery as true plants
such as cell walls, chromosomes, etc. So, herbicides
on foods can damage microbe balance, too.
6. ANTIBIOTICS FROM DOCTORS’ PRESCRIPTIONS.
Often requested by the patient and dispensed
reluctantly by the doctor for viral infections not
affected by antibiotics.
7. ANTIMICROBIALS.
Antimicrobials in the meats from factory-farmed
animals are a HUGE problem, unbalancing our
gut microbes and spawning antibiotic-resistant
“super-bugs.”
8. TEAS, BOTH BLACK AND HERBAL.
The peppermint plant, the chamomile plant, and
their kin are not making those lovely oils with
your cup of herbal tea in mind. Those are anti-
bacterial oils made to kill bacteria before they
Good bacteria helps "crowd out"
bad bacteria. Because the intestine
is lined with adherence sites where bacteria
latches on, if the sites are populated with good-for-you
microbes, there's no place for a harmful
bacterium to latch on.
NAKED LIFESTYLE
Naked Food Magazine 44 Naked Food Magazine 45
INGREDIENTS1/2 cup raw cashews•10-12 ounces fresh cherry tomatoes•1 medium yellow onion, peeled and roughly •diced4 cups low-sodium vegetable broth•2 cloves of garlic, peeled and roughly minced•28-oz. can “no salt added” diced tomatoes•1/4 cup “no salt added” tomato paste•1/2 teaspoon black pepper•1/2 teaspoon dried oregano•1/2 teaspoon dried basil•Optional garnishes: fresh parsley, sliced cherry •tomatoes, whole grain or sprouted grain bread
METHODSoak the cashews in water for 60 minutes. Drain and rinse. Set aside. Roast the tomatoes: Preheat oven to 375°F. Slice the cherry tomatoes in half and toss with the chopped onion in a glass baking dish. Roast in preheated oven for 45 minutes, or until the on-ions begin to turn golden and the tomatoes are concentrated and begin to caramelize. Remove from oven and set aside.Make the cashew cream. In a high-speed blender, combine the cashews with 1 cup of the vegetable broth and 2 cloves of garlic. Blend until completely smooth and creamy (may take 1-2 minutes).In a soup pot, combine the cashew cream, remaining 3 cups of vegetable broth, diced tomatoes, tomato paste, and roasted cherry tomato and onion mixture. Season with pepper, oregano, and basil. Stir to combine. Bring the soup to a boil, then reduce heat and simmer for about 10 minutes.Using an immersion blender, puree soup until smooth. Alternatively, transfer the soup to a blender and blend until smooth. Remove from heat and let sit for 5 minutes before serving (soup will thicken as it cools). Garnish with optional fresh parsley, sliced cherry tomatoes, and whole grain bread.
Creamy Tomato SoupYield: 4 Servings. Recipe by Kayli Dice from Plant Eaters’ Manifesto.
invade the leaves and stems of the plant. I am
not saying an occasional cup of tea may not be
soothing and have beneficial properties, but
consumed in large amounts, they can be one
more element in the daily assault on our healthy,
stable, and beneficial, multi-trillion organism
populations of gut microbes.
No wonder so many people have imbalances
in their gut microbial populations, known as
their “micro-biome.” As the normal inhabit-
ants are killed off by this modern-day onslaught,
unfriendly yeast, bacteria, and other microbes
can set up housekeeping along and within the
intestinal wall and then proceed to damage
that intestinal barrier, leading to the “leaky gut”
syndrome and all the inflammatory conditions
that arise from that condition. Conse-
quently, if you subject your micro-biome
to any or all of the above injurious agents on
a regular basis, or if you have recently taken a
course of prescribed antibiotics, ingestion of a
good probiotic may well be a wise idea for you
to prevent diarrhea, yeast overgrowth, and a
host of other problems.
Of course, before we discuss probiotics,
which are edible products that contain ben-
eficial microbes, it goes without saying that
you would want to do all you can to avoid the
bacteria-harming agents listed before. If you
want a healthy micro-biome and especially
if you are trying to heal a “leaky gut,“ consider:
1. Not drinking alcohol, soft drinks, and coffee
2. Minimizing tea-drinking
3. Minimize eating herbicide-sprayed fruits and
vegetables
4. Severely reducing or eliminating animal prod-
ucts from your diet
5. Avoiding needless antibiotic prescriptions, as
for viral infections
6. Eliminating chlorine from your water via
distillation, evaporation/condensation, or
effective filtering, like reverse osmosis. Chlorine
is volatile. Letting a pitcher of tap water stand
overnight will allow much of the chlorine to
evaporate by morning.
Once you have taken the steps listed above to
minimize injury to your gut flora, which organisms
do you want to help establish in your intestinal
lining? There are a group of bacteria that are
especially beneficial and I always look for these
names on the label of any probiotic I purchase:
Lactobacillus acidophilus•
Lactobacillus plantarum•
Lactobacillus. salivarius•
Lactobacillus. bulgaricus•
Lactobacillus casei•
Lactobacillus bifidus•
Lactobacillus rhamnosus•
Bifidobacteria longum•
Probiotics have demonstrated positive results in
treating diarrhea, gastroenteritis, irritable bow-
el syndrome, and psoriasis and chronic fatigue
syndrome. They may be beneficial for brain
function, reduce bad cholesterol and may
help lower blood pressure and protect against
infection.
Michael Klaper, M.D. is a gifted clinician,
internationally recognized teacher, and sought-
after speaker on diet and health. He has practiced
medicine for more than 40 years, and is a leading
educator in applied plant-based nutrition and
integrative medicine. Visit DoctorKlaper.com
NAKED LIFESTYLE NAKED KITCHEN
Naked Food Magazine 46 Naked Food Magazine 47
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
NAKED KITCHEN
Naked berry ColeslawYield: Serves 2 as a meal. Recipe developed by the Naked Food Chefs.
INGREDIENTS 1/2 medium size organic red cabbage, •shredded1 red beet, shredded•1 organic apple, sliced or diced•1 teaspoon shoyu or tamari•2 tablespoons apple cider vinegar•Juice of 1 orange•1 cup blueberries, cranberries, or a mix•
METHODIn a large bowl, mix cabbage, beet, apple, vinegar, and orange juice. Stir together and mix well. Gently fold in the berries and serve.
Coleslaw takes a colorful spin with the addition of red beets and beautiful berries for a bowlful of antioxidant power.
Naked Food Magazine 48 Naked Food Magazine 49
& PANIC ATTACKSBY MARGARITA RESTREpO, CpBN
THE LINK BETWEEN THE THYROID
Most people aren’t
aware that the most
common forms of
stress affect the adrenal glands:
impossibly full schedules, driving
in traffic, financial problems, argu-
ments with a spouse, losing a job,
and the many other emotional
and psychological challenges we
face in modern life. Furthermore,
other factors not commonly
considered when people think
of “stress” place just as much of
a burden on the adrenal glands.
These include blood sugar
swings, gut dysfunction, food
intolerances (especially gluten),
chronic infections, environmen-
tal toxins, autoimmune problems
and inflammation.1 All of these
conditions sound the alarm bells
and cause the adrenal glands to
pump out more stress hormones.
In this context, stress is broadly
defined as anything that disturbs
the body’s natural balance or
homeostasis.
The Overly Misdiagnosed Disorder
The thyroid gland creates thyroid
hormones at a set rate. In some
cases, that rate can speed up or
slow down and create an un-
balanced amount of the crucial
hormone. If the thyroid produces
more hormones than your body
needs, it's known as "hyper-
thyroid." If it produces less, it's
known as "hypothyroid." These
conditions have been linked to
changes in mental health, and
surprisingly, it is very common
that thyroid problems create
panic attacks. Because of the
physical symptoms of panic
attacks and their hormonal
relationship with anxiety and
depression, most times people
are misdiagnosed with a psy-
chological disorder. People of
all ages, from teens to seniors
are experiencing some kind of
anxiety disorder, and are be-
ing prescribed anti-depressant
drugs, sleeping pills, and muscle
relaxants. These drugs vary from
Xanax, Valium, Brintellix, Celexa,
Lexapro, Luvox, Paxil, Prozac, and
Zoloft, among others.
Pharmaceutical manufacturers
are clearly not complaining about
this since their drugs keep
selling off the shelves. In fact, a
recent clinical study available in
the journal of clinical psychiatry
suggests that many people on
antidepressants are not actually
depressed but have some symp-
toms along with other unrelated
issues. In the study almost 70%
of members who stated they
had been on antidepressants
did not have the symptoms as-
sociated with major depressive
disorder (MDD); and 38% never
met criteria for MDD, obsessive-
compulsive disorder, panic disor-
der, social phobia, or generalized
anxiety disorder in their lifetime.
Could this be related to stress,
adrenal and thyroid function
instead? As much as we speak
about the consequences of the
western diet in the develop-
ment of chronic diseases, lifestyle
medicine relates to three fun-
damental parts: Diet, physical
activity, and mental health.
However, taking the first step of
changing the way we eat would
actually cover the greatest part of
the entire health spectrum.
The benefits of eating whole
foods go far beyond the most
commonly known benefits. We
avoid inflammation- and acid-
causing unhealthful fats and
cholesterol, animal hormones
(from meats, eggs, and dairy),
which affect our own hormonal
balance, and processed foods,
which create blood sugar and in-
sulin imbalances.
Adrenal Stress and Thyroid Function
The adrenal glands (also known as
suprarenal glands) are endocrine
glands that produce a variety of
NAKED HEALING
Naked Food Magazine 50 Naked Food Magazine 51
hormones including adrenaline
and the steroids aldosterone and
cortisol. They are found above
the kidneys. They secrete hor-
mones such as cortisol, epineph-
rine and norepinephrine which
regulate the stress response.
These hormones play other
crucial roles, many of which are
directly related to thyroid health.
When our body and mind are
constantly under stress, they
become exhausted, over-worked,
and overwhelmed. The reaction
is not only exteriorized but
internalized. Symptoms of
adrenal stress are diverse and
nonspecific, because the adrenals
affect every system in the body.
Some of the most common
symptoms are fatigue, head-
aches, decreased immunity, dif-
ficulty falling asleep, staying
asleep, and waking up, mood
swings, sugar and caffeine crav-
ings, irritability or lightheadedness
between meals, eating to relieve
fatigue, dizziness when moving
from sitting or lying to standing,
and gastric ulcers.
The Mighty Iodine
The thyroid hormones affect how
sensitive we are to adrenaline and
other catecholamine molecules,
and this can affect how we feel.
With low levels of iodine, we have
low levels of thyroid hormones,
and therefore low sensitivity to
catecholamines. The result of
not responding to adrenaline
and catecholamines as a person
normally would, is that we can
feel apathetic and generally lack
motivation. It can even manifest
as a type of depression.
At the other extreme, people
with excessively high levels of
iodine and thyroid hormones feel
the effects of adrenaline more
strongly and as a result can feel
overly anxious, as if they’re about
to jump out of a plane despite go-
ing about everyday activities and
having normal levels of adrena-
line produced. Therefore, keeping
normal iodine levels is important
to keep us reacting proportion-
ately and as-nature-intended, to
the world around us.
Hyperthyroidism: Iodine Excess
Hyperthyroidism is a condition
in which too much thyroid hor-
mone is produced. One potential
cause of hyperthyroidism is too
much iodine. Symptoms include
difficulty concentrating, nervous-
ness, restlessness, fatigue, hand
tremors, pounding rapid or irreg-
ular pulse, heart palpitations, nau-
sea, heat intolerance, and sleep-
ing difficulties; many of the same
symptoms associated with panic
attacks.
Hyperthyroid is directly linked
to panic attacks. In fact, panic
attacks are often considered a
symptom of this type of thy-
roid disease, and in rare cases it's
considered a warning sign of
possibly an undiagnosed thyroid
problem. Now, before you de-
cide to diagnose yourself with a
thyroid issue, you should know
that panic attacks from hyperthy-
roid are identical to panic attacks
simply from anxiety, and both
appear to come for no reason.
Don't self-diagnose yourself with
a thyroid issue simply because
it's hard to believe that you have
panic attacks. That's what panic
attacks are, and nearly every-
one believes they have a thyroid
problem first only to find out that
they simply have panic attacks.
Remember, testing for hyperthy-
roid is easy and can take place in
any doctor's office. Hyperthyroid
also does genuinely appear to
cause an increase in anxiety, pos-
sibly with panic attacks. Why this
occurs is very complex. In some
cases, it may simply be a physi-
cal reaction to the symptoms of
hyperthyroid, where you react to
them with extreme anxiety.
Hyperthyroid also causes changes
to your brain chemistry, which
can lead to anxiety and panic at-
tacks. Anything that alters the
neurotransmitter balance in your
brain has the potential to lead to
these types of symptoms. Hyper-
thyroidism also leads to extremely
high metabolism, and it's possible
that the way a high metabolism
affects your overall body chem-
istry also contributes to anxiety
as a result of considerable excess
energy. While panic attacks from
thyroid do not always occur, if
one does have a panic attack
problem as a result of thyroid
health, it's likely that you would
have hyperthyroid rather than
hypothyroid.
Hypothyroidism: Iodine Deficiency
Iodine deficiency is often
associated with hypothyroidism
and goiters, the enlargement of
the thyroid due to low thyroid
hormone levels. Severe iodine
deficiency in an infant can result
in mental and growth retardation
as well as death. The effect in the
adult brain is not as severe, accord-
ing to the Linus Pauling Institute,
but can result in slower response
times, impaired mental function,
depression, and fatigue. Possible
reasons for this include:
Similar Causes: There is some
evidence that stress can lead to
the development of hypothyroid.
Those who are prone to panic
attacks, even if they have never
had one before, may then be
experiencing panic attacks caused
by extreme stress, not thyroid
hormone, and the two simply
developed together.
Health Anxiety: Hypothyroid
causes many changes to your
body, your emotions, your physi-
cal sensations, and more. This can
create a type of sensitivity to the
way your body feels and "over-
thinking" of your own health.
Health anxiety is often a contrib-
uting factor to the development
of panic attacks.
Rapid Thoughts: Hypothyroid
doesn't generally cause the rapid
heartbeat and fast breathing most
associated with panic attacks, but
it can cause rapid thoughts and
unusual fatigued thinking. This
combination can cause people
to experience considerable anxi-
ety over their health, which in
turn may create panic.
It's also important to note that
the human brain is incredibly
complex, and sometimes any-
thing that throws off the balance
of neurotransmitters in your brain
can cause anxiety and panic at-
tacks. Every person is different,
so it is possible that hypothyroid
creates anxiety and panic in a way
that is currently unclear.
Iodine Intake
Before taking any supplements,
take an Iodine Test. The recom-
mended daily allowance for
iodine set by the Institute of
Medicine is 150 mcg for most
adults, but increases for pregnant
women to 220 mcg per day and
290 mcg per day for breast-feed-
ing mothers to ensure adequate
amounts for the growing infant
brain. Iodine content of foods
varies depending on the iodine
content of the soil in the area it is
grown. It is most commonly found
in iodized salt. Linus Pauling Insti-
tute suggests keeping daily intake
below the tolerable upper limit of
1,100 mcg per day to prevent hy-
perthyroidism caused by excess
iodine, unless being treated with
iodine by a doctor.
How Adrenal Stress Affects Everything
Many people have heard of the
hypothalamic-pituitary-adrenal
(HPA) axis. It’s a complex net-
work of interactions between the
hypothalamus, the pituitary, and
the adrenal glands that regu-
lates things such as temperature,
digestion, immune system, mood,
NAKED HEALING
Naked Food Magazine 52 Naked Food Magazine 53
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
1/4 cup flax or sesame seeds•
2 cups gluten-free old fashioned rolled •
oats, divided
1 cup pecans•
8 medjool dates, pitted•
4 tablespoons raisins or goji berries•
1/4 cup blueberries •
METHOD
In a food processor, chop flax or sesame seeds
for about 20 seconds or until powdered.
Transfer to a large bowl and set aside.
In the food processor, combine 11/2 cup of
rolled oats, pecans, and dates until mixture is
compact and homogeneous. Transfer to the
large bowl and combine all ingredients until
mixture is well combined.
Using a 4 x 4 baking dish or similar, combine
raisins or goji berries and the remaining oats
and spread them evenly and completely over
the bottom of the dish. Add the cake mixture
and press it flat over the dish.
Run a spatula over the sides of the mixture to
separate it from the dish walls. Cover with a
sheet of parchment paper. Put one hand over
the parchment paper and with the other hand
flip the dish over.
Slice the mixture into 9 small squares, and top
with fresh blueberries.
Oat-Pecan naked Mini CakesYield: 9 Mini Cakes. Recipe by Naked food Chefs
NAKED KITCHEN
sexuality, and energy usage, in
addition to controlling the body’s
reaction to stress and trauma.
Countless studies show that
chronic adrenal stress depresses
hypothalamic and pituitary func-
tion. When we are under stress,
we release a type of inflammatory
polypeptides called cytokines.
These peptides have a specific
effect on the interactions and
communications between cells.
They act through receptors, and
are especially important in the
immune system.
Adrenal stress reduces conversion of
T4 to T3
Stress affects and decreases the
conversion of hormones and
cells that need to be utilized by
the thyroid to function correctly.
Every cell in the body requires
thyroid hormones, however, too
little thyroid hormone, and the
body slows down. Too much
thyroid hormone, and everything
speeds up, including your heart-
beat, your breathing, your per-
spiration, your digestive system,
your sexual function, and more.
Adrenal stress promotes autoimmu-
nity by weakening immune barriers
The GI tract, lungs and the
blood-brain barrier are the prima-
ry immune barriers in the body.
They prevent foreign substances
from entering the bloodstream
and the brain. Adrenal stress
weakens these barriers, weakens
the immune system in general,
and promotes poor immune sys-
tem regulation..
Finding Adrenal Balance Again
Adrenal stress is almost always
caused, at least in part, by some-
thing else. These causes include
anemia, blood sugar swings, gut
inflammation, food intolerances
(especially gluten), essential fatty
acid deficiencies, environmen-
tal toxins, and of course, chronic
emotional and psychological
stress. When they exist, these
conditions must be addressed
or any attempt to support the
adrenals directly will either fail or
be only partially successful. Here
are some general guidelines for
adrenal health:
1. Avoid dietary causes of in-
flammation (animal foods, dairy,
eggs, refined flours, processed
foods, processed sugar and all
oils.
2. Stabilize blood sugar by
eating whole foods. Eating
plenty of vegetables, fruits,
whole grains and legumes, and
avoiding processed foods and
drinks will normalize and maintain
blood sugar levels.
3. practice one stress man-
agement and one relaxation
technique every day. The simple
act of breathing deeply increases
the amount of oxygen in your
brain. Make sure you practice a
physical activity for at least 25
minutes a day such as dancing,
exercising, or running, and one
relaxation activity such as
visualization, or meditation.
4. Have fun, laugh, and make
pleasure a regular part of your life.
Thinking positively goes a long
way, and really making an effort
to not let things affect your mood
will have great benefits in your
overall health. Limit watching the
news as much as possible, avoid
negative people, and avoid con-
flict around you.
5. Ensure intake of Omega-3
fats from whole foods such as
avocados, nuts, and seeds.
6. Ensure adequate intake of
iodine through your diet includ-
ing sea vegetables, particularly
kelp, arame, kombu, and wakame,
hymalayan pink salt, or an iodine
supplement such as Dexotadine.
Margarita Restrepo, the
founder and editor-in-chief of
Naked Food Magazine, is certi-
fied in plant-based nutrition, and
author of the Naked Food Cook-
book. NakedFoodMagazine.com
NAKED HEALING
Naked Food Magazine 54 Naked Food Magazine 55
NAKED LIFE
PANIC DISORDER
BY DOUGLAS J. LISLE, phD
Panic disorder is an extremely unpleasant affliction
that can be resistant to standard therapy approaches.
It gets “set up” in certain people due to a combination
of genetics and circumstances. If you are susceptible
to acute adrenaline rises, you are more likely to have
panic disorder, however, touchy genes aren’t enough
to create this mess. You also need to have once felt
badly cornered at some point in your life, and had a
panic attack.
Once you have had a single panic attack, it is very
likely that you will have multiple attacks, and this
problem might persist forever unless you break the
pattern. The reason is that your mind learns that a
modest adrenaline rise is a sign that a panic attack
may emerge. In other words, having once had a panic
attack, you become sensitive to the signs of a panic
attack. A pattern has been established, and unless it
is broken, it can be a long-term, even a lifetime, curse.
In this article, I will explain the ways to tackle and
cure panic attacks forever. Yet, the most important
HOW TO FIX
Naked Food Magazine 56 Naked Food Magazine 57
component of the approach is a
detailed understanding of panic
disorder itself.
DESCRIpTION OF pANIC
Panic attacks usually have the
following features, varying
slightly from person to person,
and from attack to attack: Heart
pounding, shortness of breath,
sweating, nausea, desire to uri-
nate or defecate, fear of going
crazy, fear of dying from a heart
attack, feeling frozen, unable to
move, and feeling a great desire
to escape. The attack can often
linger for an hour and be very
intense for a large portion of
that hour. It will eventually
subside, but only after an ex-
tremely unpleasant experience.
WHY THERE ARE pANIC ATTACKS
Every feeling that you have
ever had was the result of the
activation of neural circuits that
were built by the genetic code.
Each circuit serves a critical
purpose for your survival or
reproduction. Have you ever
felt hungry? Of course. Your
ancestors evolved this circuit to
signal them to eat when their
glucose stores were low.
Proto-humans that did not feel
hungry when their glucose
stores were low failed to make
food an important enough
priority, and they died out, as
a result of eventual starvation.
Every feeling is a signal! And
every feeling you have ever
felt was felt by your ancestors
at some point in your natural
history. You cannot have a feel-
ing without a neural circuit, and
you cannot have a neural circuit
without genes designing the
circuit. Feelings are signals of
either something good (food,
mates, a nice warm fireplace), or
something bad (poison, preda-
tors, a mating competitor). The
feelings themselves are a signal-
ing device to tell us about some
situation in the environment
that is either good for us or bad
for us. The feelings/signals car-
ry a prescription of what to do
about it.
pANIC AS A SIGNAL
Panic is a fascinating signal.
Despite how problematic it is,
it has rarely been discussed in
a useful fashion by psychol-
ogy self-help books. Here is the
correct explanation for the
panic signal. Imagine that you
are an early human, living in
the swampy grasslands of sub-
Sahara Africa, some 200,000
years ago. Keep in mind that all
humans originated in Africa, so
the following situation would
have been an important and
recurrent dilemma. You are
reduce your efficiency, and thus
the heat makes it more likely
that you will die. However, if
you start sweating in advance,
as soon as you start running,
the evaporation will cool you
down. So your sweating is actu-
ally a biological defense against
the predator.
Next, your heart is pounding.
Now, in these circumstances,
you won’t be noticing this.
That’s because your mind is
100% focused on the predator.
But if you were paying attention,
you would notice your heart
pounding.
Normally, when you are just
sitting around, your heart is
beating at about 20% of its
maximum capacity. In this
situation, you are getting ready
to run for your life, and you
will be running at 100% of your
capacity. If we get the heart
beating faster in advance
of the race then we get an
advantage. That is why your
heart starts pounding. In fact,
it starts beating at 40% of
its full capacity. You aren’t
going to burst an artery or
throw a clot and die. No way.
This is child’s play for the heart.
It is just 40%, and it’s just
getting ready.
temporarily by yourself and
your companions are a few
hundred yards away. You are
thirsty so you pick your way
down to the river. As you bend
down to drink, you see a lion
on the other side of the river,
maybe 50 feet away. He hasn’t
spotted you yet. He could easily
jump across the river, and have
you for lunch.
Let’s see what happens next.
First, you freeze. Deep in your
brain, you are innately aware
that the best solution to this
crisis is to not move. You might
actually feel unable to move.
This is true despite the fact that
you have a desperate feeling
of wanting to run and escape.
Instead, you sit there frozen, not
moving a muscle. That freeze is
a biological defense against the
predator. It increases your odds
that you won’t be eaten, and
reduces his odds of an easy
meal. There are several other
bodily changes that are taking
place inside you.
BODILY CHANGES
First, you start to sweat pro-
fusely. The reason you begin
to sweat is that you are about
to run for your life, and while
you run as fast as you can, you
will generate a great deal of
heat. The heat you generate will
Next, another reaction you
might not notice is that your
stomach immediately stopped
digesting any food. In fact, the
digestive system is getting
ready to purge itself of any
unneeded weight. The energy
within the food in your stomach
is useless so there is no need to
continue to digest it. Instead,
the blood in your stomach,
helping the digestive process,
and the blood needs to be
directed toward the big
muscles in your legs. They are
soon going to need every drop
of oxygen-carrying blood that
they can get their hands on.
In order to get the blood to your
legs, your blood pressure needs
to be raised. In order to do this,
your breathing starts to be
shortened into tiny little intakes.
That is what you are doing, as
your breath is now very short.
Your heart is pounding, and
your arteries that direct blood
to your legs and arms have
widened. This is all a carefully,
and brilliantly, orchestrated
process of survival defense.
Finally, you may be almost ready
to poop or pee. This is because
these materials are extra weight
that is dead weight slowing
you down. Think of walking in
the woods and suddenly com-
ing upon a deer. If you startle
the animal, it will run away,
pooping as it goes. It gets
lighter, and faster, as it poops
while running away. You have
the same neural circuit and the
same instinct.
A SHORT RECAp
So now we can understand all
the symptoms of a panic attack
from a new perspective. Noth-
ing about these symptoms is
dangerous to your body. All
of them are normal, lifesaving
reactions.
This is a panic attack. It is
being directed primarily by the
hormone adrenaline. All over
the body, systems are instructed
to modify their activity in or-
der to increase the likelihood of
survival of a predator threat.
This is all nothing more than,
and nothing less than, and
ancient defense reaction.
So now, picture this taking
place within the safety of your
own home. Only, it is now
200,000 years later, and you are
you, not your ancient ancestor.
You can’t figure out why this
is happening, as there is no
external reason. Your heart is
pounding, you are sweating,
you are having a hard time
breathing, and you feel frozen
NAKED LIFE
Naked Food Magazine 58 Naked Food Magazine 59
like you can’t move. Hey! Maybe you are having a
heart attack!
You wouldn’t be alone in thinking so. It is
estimated that more than 90% of all emergency
room admission for heart attacks are actually
panic attacks. These symptoms are dramatic, and
they cry out for an explanation. The two most
common guesses are “I’m having a heart attack”
or “I’m losing my mind.” Their thoughts are jum-
bled, panicky, racing from possible explanation
to possible explanation for the crisis. The mind
can’t figure it out. One idea is simply that “I must
be losing it.” That’s what it can feel like. But it
isn’t. You aren’t losing anything.
A SIMpLER ExpLANATION
First, a panic attack is no real stress on the
heart, and is not related to having a heart
attack. It is just a gentle, quiet running start for
the heart, in order to hit the ground running in
case we have to run. Second, a panic attack has
nothing to do with losing your mind. Instead,
your mind is racing around its stimulus
environment, trying to figure out where the
predator is. It can’t find one, so it next infers it
is going crazy. In truth, there is no predator and
no crazy. All is well.
WHAT TO DO WHEN AN ATTACK IS HAppENING
There is a simple technique that solves the
problem when a panic attack is happening. It is
to let the body follow through and live through
the predator attack by using the large muscles as
if an attack were underway. If you feel a panic
attack coming on, the right solution is to go
ahead and run for your life. You won’t want to
move, but if you force yourself to run, then
your “frozen” feeling will quickly break free!
Get up out of your chair, and start jogging in
place. As you run, your breaths will get deeper,
as you start gasping for oxygen. At some point,
within a minute, you will feel like stopping. Go
ahead and stop. When you stop and are panting
hard, ancient circuits in your brain will be eaves-
dropping on this whole process. They will say to
themselves “Hmmm. The race must be over, and
we survived, or we would not have stopped! We
can begin to turn down the adrenaline valve.” A
minute later, you still can feel some of the panic.
So, run until you are tired, gasping a bit for breath.
Pause. Repeat this a few times. You will see that
the panic will go away. It may linger for awhile,
but the nasty part of it will go away in a matter of
a minute or two.
If you can’t get up and jog, because of social cir-
cumstances, do the closest thing. Intensely con-
tract the muscles in your legs and arms for 10-15
seconds, until they tire. Then let them relax. Your
mind will infer you survived the fight. Repeat as
needed. Within 5 -10 of these short cycles, the
panic will be greatly reduced. You will move past
the panic in the matter of just a few minutes.
Often in less than three minutes. The solution is
to make yourself intensively use the big muscles
of the body during an attack. When you do, the
attack will dissipate. Once you do this a few
times in a row, your mind starts to become less
intimidated by adrenaline rises! With a little
sense of control over these events, you will be
able to break apart the panic pattern that has
been set up.
Dr. Doug Lisle is the Director of Research for the
TrueNorth Health Center in Santa Rosa, California,
and is the psychologist for the McDougall Wellness
Program.
NAKED LIFE
NAKED Polynesian Stir FryYield: 4 Servings. Recipe by the Naked Food Chefs.
NAKED KITCHEN
INGREDIENTS1 cup organic brown rice, uncooked•21/4 cups water for short grain rice or •21/2 for long grain1 tablespoon organic, non-GMO miso •paste 1 clove of garlic•2-inch piece of bell pepper•1 bay leaf•1/8 teaspoon dried or 1/2 teaspoon fresh •thyme1/8 teaspoon paprika•2 pieces of organic, non-GMO firm tofu •(about 3 ounces each), drained and diced1 tablespoon shoyu or tamari•1 organic carrot, shredded•6 organic asparagus, chopped and bot-•toms removed1 bunch thin scallions•Pinch of ground pepper •
METHODIn a medium pot bring the water to a boil. Add the rice, miso, garlic, bell pepper, bay leaf, thyme and paprika, and bring back to a boil. Lower heat to medium-low, and cook for about 30 to 35 min-utes, covered, or until the water is absorbed. Re-move the lid and fluff the rice mixture. Remove from heat. In a saucepan, add diced tofu, asparagus, and shoyu. Sauté until lightly browned. Add 1/2 cup of water or apple cider vinegar as needed to avoid burning. Mix in carrots and scallions and sauté for a couple of minutes more. Stir. Remove from heat. Divide brown rice mixture into serving dishes and top with tofu-veggie mixture.
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
Naked Food Magazine 60 Naked Food Magazine 61
MEAT & DAVID KATZ, MD
NAKED COLUMN
CANCERYou have doubtless heard that the International Agency on Cancer Research, a subsidiary of the World Health Organization, has concluded that processed meats are carcinogenic, and red meat in general is probably so. For those thinking, “I ate bacon once; I’m doomed!”, a moderating word of reassurance. The pig in question certainly is doomed, but you?—not so much. Living involves inevitable exposure to carcinogens, sunlight among them. Exposure to a carcinogen does not mean cancer will happen.
Naked Food Magazine 62 Naked Food Magazine 63
We have overwhelming evidence born of both
research and real-world observation that
plant-predominant diets are associated with
longevity and vitality and lesser rates of all
chronic disease, including cancer. Since this
same shift in our dietary patterns would be
better for us and the planet, did we really need
another reason? Are we now waiting for
tomorrow’s news that eating deli meats causes
eyeballs to burst into flames? In other words:
even before the new report from IARC, we
knew what we should be eating; we just keep
finding reasons not to swallow it. That’s what
needs to change.
We should, indeed, eat less meat; but only
Big Food will profit, and our health not at
all, if processed meat calories are replaced
with Snackwell cookies or multi-colored
marshmallows. The 2015 Dietary Guidelines
Advisory Committee recommended neither
processed meat, nor cotton candy; they pretty
much nailed it. Michael Pollan pretty much
nailed it when he said: food, not too much,
mostly plants.
So, to the extent this new report continues to
hammer away at a message we had, essentially,
already received: may it help drive the final
nail into the coffin of fixating on only one
food or nutrient at a time, ignoring the big
picture, and inventing new ways to eat badly.
Yes, processed meat is bad for us. So are
dogma, perennial discord, and cultural
dysfunction. Have a good week--and chew on
that!
David L. Katz MD, MPH, FACPM, FACP, is the
founding director of Yale University’s
Prevention Research Center. He is a two-time
diplomate of the American Board of Internal
Medicine, a board-certified specialist in
Preventive Medicine/Public Health, and a
clinical instructor in medicine at the Yale
School of Medicine.
You have doubtless heard that the Internation-
al Agency on Cancer Research, a subsidiary of
the World Health Organization, has concluded
that processed meats are carcinogenic, and red
meat in general is probably so. For
those thinking, “I ate bacon once; I’m
doomed!”, a moderating word of reassurance.
The pig in question certainly is doomed, but
you?—not so much. Living involves inevitable
exposure to carcinogens, sunlight among
them. Exposure to a carcinogen does not mean
cancer will happen.
Even those who have dug rather deeply into
the IARC materials are thus far still asking
questions about dose of meat intake, and
duration, and when the cancer risk becomes
meaningful. We may simply note that Paracelsus
was right rather universally when noting that:
“the dose makes the poison.” The contribution
of meat of any kind to bad outcomes at any time
relates not to isolated exposures, but to dose: a
combination of quantity, frequency, and duration.
Those inclined to refute the IARC conclusion
because we are constitutionally omnivorous as
a species (to the best of my knowledge, we are)
are ignoring two very important considerations.
First, our Stone Age ancestors had a lifespan
about half our own, so didn’t have time to
develop cancer for the most part. What natu-
ral selection never sees, natural selection cannot
address. Further, the meat of our native di-
ets is rather far removed from the meats that
prevail today, and in particular, the processed
meats that have earned the skull and crossbones
warning label from IARC.
I have heard experts for the meat industry
refuting the IARC report, saying we don’t know
this for sure. Frankly, I’ll go with the internation-
al team of independent experts over the paid
spokespeople every time, but either way: the
precautionary principle pertains. That principle
states that when risk is a possibility, presume
it to be real until it can be disproven. Are
parents really inclined to go with “IARC COULD
be wrong, so have some more bacon…”? I hope
not.
Diets high in fruits and vegetables are
consistently associated with less chronic
disease, cancer included. When discussing dietary
cause and effect, we tend to overlook the fact
that a higher percentage of our calories from X
means, inevitably, a lower percentage from Y.
Eating more meat, as a percent of total calories,
means eating fewer plant foods, which actually
fight cancer. Thus, the harmful effects of meat
are not necessarily limited to the meats one
adds to one’s diet; they extend to what meat
subtracts from the diet.
Experts in biodiversity--our planet’s luminous
distinction--espouse the view that one of the
best ways for us to protect that treasure is for
the massive, global horde of Homo sapiens to
eat less meat. Ditto, essentially, for responsible
stewardship of accessible water and the glob-
al climate. In addition, much of the meat on
modern menus comes to us from animals
subject to various forms of abuse and cruelty. If
we are decent people, cruelty to other creatures
has no place on any menu.
IARC CARCINOGENIC CLASSIFICATION GROUpS
Processed meats have been given Group 1 classification:Salami / Sausages and hot dogs / Bacon
GROUP
1
Causes Cancer
GROUP
2A
Probably Causes Cancer
GROUP
2B
Possibly Causes Cancer
GROUP
3
Not Classifiable As A Cause Of Cancer
GROUP
4
Probably Not A Cause Of Cancer
Red meats have been given Group 2A classification
Pork / Beef / Lamb
NAKED COLUMN
Naked Food Magazine 64 Naked Food Magazine 65
Smoky Black Bean BisqueYield: 4 Servings. Recipe by Chef Del Sroufe
INGREDIENTS 1 small yellow onion, finely diced•2 cloves garlic, minced•2 teaspoons cumin seeds, toasted and •ground2 teaspoons fresh oregano, minced•3 chipotle peppers in adobo sauce•4 cups cooked black beans•21/2 to 3 cups vegetable stock•Sea salt to taste•1 lime, quartered (garnish)•1 cup cilantro, finely chopped (garnish)•1 small red onion, diced small (garnish)•
METHODSauté the yellow onion in a stockpot over medium heat for 8 minutes. Add water 1 to 2 tablespoons at a time to keep the onion from sticking. Add the garlic, cumin, and oregano, and cook for another minute. Add the chipotles, black beans, and vegetable stock, and bring to a boil over high heat.Decrease the heat to medium and cook the soup, covered, for 20 minutes. Season with salt and purée the soup in batches in a blender. Return the puréed soup to a pot and keep warm. Serve garnished with the lime wedges, cilantro, and red onion.
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
NAKED KITCHEN
THEY TRIED TO BURY US.
THEY DIDN’T KNOW WE WERE SEEDS.
N.A.K.E.D: NEW AUTHENTIC KIND & ENLIGHTENED DIET
NAKEDFOODMAGAZINE.COMNaked Food Magazine 66
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