REAL FOOD IS GROWN.

NOT BORN. GIFT LIFE THIS HOLIDAY | NAKEDFOODMAGAZINE.COM CONTENTS FEATURES FALL 2015

6 NAKED HEALING Quadrupling Breast Cancer Survival By , MD

14 NAKED WISDOM Just To Be Safe… Don't Take Vitamins By John McDougall, MD

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

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

34 NAKED PLANET Taking Global Warming Personally By Kathy Freston 40 38 NAKED SPOTLIGHT 7 Reasons To Drink Lemon Water NAKED LIFE By Margarita Restrepo, CPBN

WHY ORGANIC? 46 NAKED ROCKSTAR By Brian Hetrich, CNC, ND, Top 8 Tips For Achieving Success The Hippocrates Health Institute As A -Based Athlete By Robert Cheeke

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

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

60 NAKED COLUMN Can We Trust Sponsored Research Studies? THIS ISSUE FAVORITES! By Marion Nestle, PhD, MPH Page 44 FROM THE EDITOR

DANCING IN THE RAIN 32 Fall is one Fall is one of my favorite times of the year. I love the holiday spirit and the culmination of the NEW AUTHENTIC KIND & ENLIGHTENED DIET year. I love seeing sparkling lights everywhere, people singing, sharing, and enjoying one another. Editor-in-Chief MARGARITA RESTREPO Copy Editors DENISE DESERIO 24 Through the year, I struggle with JUDITH MAGER friends or family that get ill or lose DIANE TILLEY Public Relations LAUREN BUTTON someone themselves. It shocks me MARK BUTTON that, sometimes, only after a major Art Director MARGARITA RESTREPO scare or a major loss we decide to Graphic Design & Branding BIG BRAND MACHINE NAKED KITCHEN make a change in our lives. Advisory Board T. COLIN CAMPBELL Ph.D. All Recipes by the Naked Food Chefs except as noted. JR. M.D. Therefore, during this time, mostly, I am truly thankful, and I remind my- John McDougall M.D. 11 Rice, Bean, & Pistachio Croquettes MICHAEL GREGER M.D. self that I have given the opportunity DAVID KATZ M.D. 12 Maple Steak Towers to be in this planet with a purpose. M.D. Roasted Chestnut, Carrot, & Turmeric Bisque I am grateful for what I've lived, Brian Clement Ph.D. 20 ANNA MARIA CLEMENT PH.D. and for what is coming — without Holiday Stuffed Acorn Squash 24 it, I wouldn't be doing what I do. I Photography La Perla Foto 5-Minute Cranberry Relish by Chef AJ am thankful for my losses, and I am Ksenia Shachmester 31 grateful for my gains. As said by Food And More Holiday Feast Smoothies Charlotte Lake 32 a wise anonymous, life isn't about Alena Haurylik 37 Naked Creamed Kale waiting for the storm to pass, it's Arjuna Kodisinghe about learning to dance in the rain. Fernando Cortes De Pablo 45 Fabulous Mushroom Stuffing Elena Elisseeva Elena Veselova 48 Sweet Potato Lasagna by I am thankful for you, for your love, Brent Hofacker and for dancing along. Together we Mike Kiev 54 Caramelized Brussels Sprouts 64 Stock Photo 123RF are inspiring others to dance. It's not 64 Pumpkin Raisin Muffins by Chef AJ just our plates that we are changing. It's the human soul.

REUSE REDUCE RECYCLE SOY INK Have a wonderful holiday! WHOLE IS FOR WHOLESALE! We want to make it really easy Questions and Feedback: [email protected] for everyone to have Naked Or visit: www.NakedFoodMagazine.com | Facebook/Naked-Food-Magazine | Twitter @NakedFoodMag Corrections Food Magazine at their store, Spring Issue: Naked Almond cafe, restaurant, juice bar, or OUR COVER Naked Food Magazine is published quarterly by Naked Republic, Inc. ISSN 2373-4035. The known office Milk (Page 43) Recipe wellness center. With a small Fall 2015 of publication is 9041 Sunrise Lakes Blvd, Fort Lauderdale, FL 33322. POSTMASTER: Send all address changes to Naked Food Magazine PO Box 550551, Fort Lauderdale, FL 33355. SUBSCRIPTIONS: Basic Rate: $24.95 per year (4 does not include carrots. minimum of 30 copies, (yes, issues); Canada: $34.95 per year; all other international orders: $44.95 per year (U.S. funds only). Summer Issue: Kale Bulgur only 30 copies!), now everyone Naked Food Magazine is the whole food, plant-based nutrition approach to reversing and preventing disease. Croquettes (Page 17) , broth, can have a piece of Naked Food! Naked Food Magazine Margarita Restrepo The editorial content of Naked Food Magazine is prepared in accordance with the standards of journalistic and yellow pepper should be [email protected] accuracy. Readers are cautioned, however, not to use information from the magazine as a substitute for added while bulgur cooks. Founder and Editor-in-Chief regular professional health care.

Naked Food Magazine 7 NAKED HEALING

Previously they famously reported that simple changes, five or more servings of and veg- QUADRUPLING gies a day and just walking 30 minutes a day six days a week, were associated with a significant survival advantage, cutting the risk of death nearly in half. Note: it was fruits and veggies and exercise. You can see the proportion of women BREAST with breast cancer surviving nine years in the study if they had low and consumption and low physical activity, compared to those high in one and low in the other, com- pared to the survival curve of those high in both. CANCER It worked just as well in women with estrogen receptor negative tumors, which normally have twice the mortality, unless women eat those few SURVIVAL fruits and veggies and take a few strolls. BY MICHAEL GREGER, MD Imagine, for a second, you or a loved one has just been diagnosed with breast cancer. Imag- Half a million Americans are expected to die ine sitting in that chair, in the doctor’s office, as this year from cancer, equal to five jumbo jets your doctor gives you the news. The doctor says, crashing every day. The number of Americans "There’s a new experimental treatment that can who die from cancer each year is more than cut your chances of dying in the next few years all those who have died in all U.S. wars com- from 16 percent down to just 4 percent." To qua- bined. And this happens every single year. After druple their survival rate, many women would a cancer diagnosis people tend to clean up their re-mortgage their homes to fly to some quack diets. About a third to a half of breast cancer clinic in Mexico and would lose all their hair to patients, for example, make healthy dietary chemo, but most, apparently, couldn’t stand changes following diagnosis, such as increasing the thought of eating broccoli. The Women’s fruit and vegetable consumption and decreasing Healthy Eating and Living Study found that meat, fat, and sugar intakes. Does it actually help while fruits and in general may that late in the game? Well, the Women’s Healthy be good, cruciferous vegetables may be better. Eating and Living Study was undertaken in a few For women on tamoxifen, for example, women thousand breast cancer survivors to determine who consumed one of their five daily servings if a plant-based, low-fat, high-fiber diet could of fruits and veggies as broccoli, cauliflower, influence breast cancer recurrence rates and collards, cabbage, or kale had their risk of cancer survival. recurrence cut in half.

8 Naked Food Magazine Naked Food Magazine 9 NAKED HEALING

The Role of Cholesterol. There is not a lot of money to had more than double the risk women who consumed Cholesterol is a major compo- make on pumpkin seeds, so of both major types of breast one of their five daily nent of “lipid rafts.” Compared researchers looked to choles- cancer: invasive ductal carci- servings of fruits and to their normal counterparts, terol-lowering statin drugs. noma and invasive lobular car- cancer cells have higher levels Some short-term studies have cinoma. Recent studies in Fin- veggies as broccoli, of these cholesterol-rich lipid shown that women on statins land and the UK suggest statin cauliflower, collards, rafts in their plasma membrane, had decreased breast cancer use may improve survival once cabbage, or kale had which may be important for risk, some showed increased women do get breast cancer. their risk of cancer cancer cell survival and may risk, and most showed no asso- serve in human cancer devel- ciation. These were all relatively The number one killer of recurrence cut in half. opment in terms of tumor mi- short-term studies. “Long-term” women is heart disease, not There are also some gration and invasion. Elevated statin use was defined as most- breast cancer, so we still do foods particularly levels of cholesterol-rich lipid ly just three to five years, but need to bring down cholesterol adept at lowering rafts have been found in breast breast cancer can take decades levels. Might there be a way to cholesterol levels: cancer cells, and the hypothesis to grow. The one study that get the benefits of cholesterol is that reducing blood cholester- looked at ten or more years reduction without the risks? nuts, dried ol levels “may disrupt lipid raft of statin use only included 62 Plant-based diets have been apples, dates, figs, formation and thereby inhibit cases. shown to lower LDL-cholesterol and prunes. breast cancer development.” by over 30%, within just a cou- This suggests cholesterol tar- Given the increase in statin use ple weeks, equivalent to most geting may be used as a cancer over the past few decades, and of the standard cholesterol low- therapy. the fact that they’re commonly ering statin drugs and without prescribed to be taken every any breast cancer risk. As far as Controlled laboratory experi- day for the rest of women’s drugs go, statins are remarkably ments have shown that phy- lives, the studies published to safe, but they can still present tosterols in seeds and nuts at date only had limited ability to rare but serious side effects in dietary relevant levels appear evaluate the impact of long both men and women. to inhibit the growth of several durations of use. We better types of tumor cells including figure this out: about one in How can we lower cholesterol breast cancer cells, in both es- four women over 45 in this without drugs? It’s purely a trogen-receptor negative and country are on these drugs. question of diet. We can lower estrogen-receptor positive can- our cholesterol by lowering cer. The therapeutic implica- Finally, a study in 2013 includ- our intake of three things: Trans tions are that “plant-based diets ing thousands of breast cancer fat, saturated fat, and choles- rich in phytosterols may offer cases showed that long term terol. Tolerable upper intake protection against the develop- statin users—women taking of zero. Where are trans fats ment of breast cancer.” statins for ten years or more— found? In meat and dairy.

10 Naked Food Magazine Naked Food Magazine 11 NAKED HEALING NAKED KITCHEN

Where is cholesterol found? had a 29% lower risk of dying a process called methylation. Predominantly eggs. There are from breast cancer and a 36% The gene is fine, but cancer Rice, Bean, & Pistachio Croquettes also some foods particularly lower risk of cancer recurrence. found a way to turn it off, or at Yield: Makes 12-16 croquettes. Recipe by the Naked Food Chefs. adept at lowering cholesterol A fourth study was since pub- least turn it down, potentially levels: Nuts, dried apples, dates, lished, and it showed the same facilitating the metastatic Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness figs, and prunes. results. Soy food intake is as- spread of the tumor. That’s Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal sociated with longer survival where soy may come in. Maybe The Role of Soy. and lower recurrence among the reason soy intake is associ-

Why do people who eat le- breast cancer patients with an ated with increased survival and INGREDIENTS gumes—beans, chickpeas, split average intake of soy phytonu- decreased cancer recurrence • ½ organic onion • 4 cloves garlic peas, and lentils live longer? trients above 17 mg/day, which is because the phytonutrients • ½ cup broth Men and women who eat le- is about what was found in a in soy turn back the BRCA pro- • 1 cup brown rice gumes tend to be lighter, have cup of soymilk. The mortality of tection, removing the methyl • 1 sprig fresh cilantro, minced • 1 Tbsp. non-GMO miso paste a slimmer waist, lower blood breast cancer may be able to be straightjacket the tumor tried • ½ tsp. turmeric pressure, lower blood sugars, reduced by as much as 38%. to place on it. Researchers re- • 1 tsp. tamari or shoyu lower cholesterol, lower trig- sults suggest that treatment • 1 cup cooked beans (red, pinto, kidney, black, or white), rinsed and dried lycerides, better kidney func- How does soy decrease cancer with soy phytonutrients might • 1 cup pistachios or Brazil nuts tion, and so no surprise may live risk and improve survival? Soy reverse DNA hypermethyla- • 2 tsp. longer, but, interestingly, bean may actually help turn back on tion and restore the expression METHOD intake was a better protectant BRCA genes. BRCA is a so-called of the tumor suppressor genes In a food processor, chop pistachios or Brazil nuts. against mortality in women caretaker, cancer-suppressing BRCA1 and BRCA2. It may help Pour into a small container. Add nutritional yeast, mix, and set aside. with other breast cancer genes than men. Researchers think gene responsible for DNA re- In the food processor chop onion, and garlic and this may be because cancer was pair. Mutations in this gene can as well; therefore, women at in- add to a frying pan* with ½ cup broth. Sautè the leading killer of women, es- cause a rare form of hereditary creased genetic risk of breast until golden brown. Bring rice, water, miso, ci- lantro, and turmeric to a boil. (For long- pecially breast cancer. We know breast cancer, popularized by cancer may especially benefit brown rice, use 1 ¼ cups water to 1 cup rice. For that breast cancer survivors Angelina Jolie’s public decision from high soy intake. short-grain brown rice, use 1½ cups of water). who eat soy foods, for example, to undergo a preventive double Cover and reduce to a slow, steady simmer for 30 minutes. Let the cooked rice sit for 10 have a significantly lower likeli- mastectomy, but only about 5% A founding member of the minutes, covered, to absorb maximum hood of the cancer recurrence. of breast cancers run in families. American College of Lifestyle moisture; then remove the lid, and fluff the with a fork. Eating soy foods appears to In reality, 95% of breast cancer Medicine, Michael Greger, Pour rice into a large bowl and add cooked protect against the cancer victims have fully functional MD, is a physician, author, and beans. Add tamari and pepper and smash all coming back. BRCA genes, so the question speaker on nutrition, food safe- ingredients into an even mix. Scoop a tablespoon of mixture and make it into a 1” spheres. is, if their DNA repair mecha- ty, and public health issues. He Pour pistachio mix over a parchment sheet, A 2012 review looked at the nisms are intact, how did breast is the Director of Public Health tray, or plate and roll each sphere over until it three prospective human stud- cancer form, grow, and spread? and Animal Agriculture at The is covered on the mix. *A wide, shallow pan with a tight-fitting lid ies done to date and found that It does it by suppressing the Humane Society of the United ensures evenly cooked grains. women who ate the most soy expression of the gene through States. Visit NutritionFacts.org.

12 Naked Food Magazine Naked Food Magazine 13 NAKED LIFESTYLE NAKED KITCHEN Maple Tofu Steak Towers Yield: 4 Servings. Recipe developed by the Naked Food Chefs.

Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal

INGREDIENTS water as possible without disturbing the shape of the For the steaks tofu. • 24-30 oz firm/extra firm, non-GMO tofu (2 standard sized packages) In a food processor, mix the marinade ingredients un- • Cooking wine or filtered water til dates are chopped and liquid is thick and creamy. • Any raw shredded or chopped vegetable or fruit such as carrots, cabbage, zucchini, pineapple, Pour into a resealable bag or shallow glass container orange, tangerine, mango, or a mix. and toss each tofu steak in the liquid. Allow the tofu to marinate for at least a few hours or overnight. For the marinade: • 4 Tbsp. tamari or shoyu sauce Remove rosemary sprig before cooking tofu. In a non- • 6 pitted dates or 3 Tbsp. 100% pure maple syrup stick saucepan, sauté tofu and add 1-2 teaspoons • Juice of 1 organic orange + pinch of orange zest • 1 organic orange of water or cooking wine. After a couple of min- • ½ cup filtered water or vegetable broth utes, flip tofu and add 1 or 2 tablespoons of left over • 1 sprig of rosemary marinade. Continue cooking until all the liquid has • 1 Tbsp. nutritional yeast been absorbed and crispy edges are forming. Flip • Dash of ground pepper tofu. If desired, add an extra drizzle of maple syrup for sweeter edges. Add a dash of pepper. Remove from METHOD pan and form towers by placing 2 pieces of tofu at a Drain tofu and pat dry with a paper towel. Slice into time on a serving dish. Add another 4 pieces of tofu thick steaks and pat dry again. Squeeze out as much and squeeze a bit of fresh orange juice on top.

14 Naked Food Magazine Naked Food Magazine 15 NAKED WISDOM JUST TO BE SAFE... DON'T TAKE VITAMINS

BY JOHN MCDOUGALL, MD

No one loves me more than my By this time in history, medical mother; even though there were achievements included the cure times during my childhood when of deadly vitamin deficiency I thought she was trying to poison diseases, such as scurvy, beriberi, me. Could the chemical aftertaste, and pellagra. People reasoned, belching, and nausea I experienced if a few vitamins can cure these following the One-a-Day multivi- ravagers of health, then maybe tamin capsule she forced me to the answers to cancer or heart dis- take along with my orange juice at ease will be found in supplements breakfast have been a warning? too. Why not? This was during the She told me vitamins tasted bad, atomic bomb era following WWII like medicine, so that if a little child when people believed that sci- found them he or she wouldn’t ence would someday soon find mistake these pills for candy. the answer to all things important.

16 Naked Food Magazine Naked Food Magazine 17 NAKED WISDOM

Nearly forty percent of the US population takes creations, and to make big fat profits, scientists THE WHOLE IS MUCH GREATER THAN THE PARTS followed by disease. Scientists barely supplements, with many people spending and entrepreneurs have developed thousands Place an assortment of fruit on the table in understand the orchestrations that take place hundreds of dollars a month. Based on what of products based on isolated concentrated front of you. Can you identify the yellow between our foods and our bodies. But they objective evidence? How many friends and nutrients. The enterprise begins by finding a banana? Are you having any trouble picking out do recognize that perfect harmony exists. relatives have suffered from illnesses caused pharmacologically active ingredient in a com- the orange? Are you calling the small, oblong by a vitamin deficiency, such as scurvy from mon food. Through science and manufacturing round green objects grapes? Notice that you SUPPLEMENTS MAKE PEOPLE SICK vitamin C deficiency, beriberi from insufficient technology this substance is purified, then have no difficulty distinguishing between and People believe in supplements, even though vitamin B1, or pellagra from a lack of niacin? replicated into large quantities, and sold to the properly naming each and every fruit. This is the preponderance of scientific evidence con- How about protein or essential fatty acid customer as a “potent, but natural remedy.” because their precise and perfect molecular demns taking isolated concentrated nutri- deficiencies? The truth is none. Now, turn that architecture results in a distinct easily ents. Most carefully studied are the effects of vision 180 degrees. I’ll ask the opposite question: Familiar examples of such concentrates include identifiable form for each and every fruit (and beta-carotene, vitamin E (alpha-tocopherol), how many of friends and relatives have diseases isolates of soy and whey proteins, omega-3 fish vegetable). and folic acid. Randomized controlled trials caused by nutritional excesses—from consum- and flaxseed oils, and vitamins and minerals. involving more than a hundred thousand ing too much cholesterol, fat, sodium, protein These magic bullets are delivered to the Tens of thousands of proteins, fats, carbohy- subjects have proven that taking these and and/or far too many calories? The answer is consumer in the form of pills, powders, liquids, drates, fibers, vitamins, minerals and other other supplements increase a person’s risk of most of them. nutrition bars, “health” drinks, and fortified phyto (plant)-chemicals are present in proper heart disease, cancers, and premature death. foods. They are supposed to offset the effects amounts, kinds, and physical positions within Health problems from excesses cannot be of destructive habits and fix the customers’ each food. If not for the exact correctness then Damage to the kidneys in diabetics and an corrected with treatments useful for bad health, naturally (i.e., with no side effects) you would not have a green kiwi fruit. increase in the severity of respiratory infections deficiencies. Have you ever known a person and almost effortlessly. High profits, and the have also been shown. Vitamin supplement who has lost 100 pounds by taking supplements satisfaction of consumers’ desires for quick fixes Good nutrition begins as the whole food is manufacturers, stores selling vitamins, medi- or cured their arthritis, hypertension, colitis, guarantee healthy businesses based on selling chewed into smaller parts and swallowed. The cal doctors, and dietitians should act responsibly or type-2 diabetes through vitamin and min- various concentrates. masticated parts still contain all of the basic and warn consumers about the serious health eral therapies? I bet you haven’t and neither components and most of the same physical hazards from these highly profitable potions.1 have I. Every day I have contact with someone, relationships as the original whole food. After For the same reasons, fortification of our food in person or by e-mail, who has achieved such Vitamins are organic compounds that cannot be more digestion, these food parts enter the supply ( and flours) with folic acid and benefits by changing their diet and going for a synthesized by the human body and therefore blood stream and are carried to the body’s 10 other nutrients should be stopped.2 daily walk out in the sunshine. Thus, there is no must be eaten in order for us to remain healthy and trillion cells. This blood-borne mixture of “bang for the buck” in believing in supplements. prevent serious illnesses. Plants synthesize 11 of the nutrients actively passes through the cells’ Two highly respected Cochrane Reviews They simply don’t work for the problems that 13 known vitamins. Vitamin D is actually not a membranes into the inner cellular fluid published in 2008 concluded, “Beta-carotene, currently plague people. Doctors who prescribe vitamin, but a hormone manufactured by the body (cytoplasm). vitamin A, and vitamin E given singly or supplements are practicing “faith-based medi- with the action of sunlight on the skin. Bacteria combined with other antioxidant supplements cine.” They must believe because there is no make the only non-plant-derived vitamin, which is Here this vital balance of nutrients pro- significantly increase mortality (death).”3,4 There good evidence supporting their actions—no B12. Plants are also the source for minerals, all of vides the raw materials for the cellular is no higher authority than a report from the valid research to guide them and no patient which originate in the ground and enter into living machinery to run properly. If too few or too Cochrane Collaboration. results to reward them. systems through the roots of plants. Plant parts many of any of the components of the digest- (starches, vegetables, and fruits) are the proper ed and assimilated food are present within the SUPPLEMENTS KILL BY CAUSING METABOLIC SUPPLEMENTS ARE NOT FOOD packages for delivering these, and many more, cell then imbalances occur, resulting in less IMBALANCES In an effort to improve on Mother Nature’s essential nutrients to the body. than optimal function at the cellular level, Three decades ago it was well established that

18 Naked Food Magazine Naked Food Magazine 19 NAKED WISDOM

people who consume more beta-carotene in vitamin supplementation, then there is an fraction of those callers could 1996. Money talks, even on talk national best-selling books, host their diets are less likely to develop many kinds overwhelming competition for the carotenoid be answered. radio, but that does not change of the nationally syndicated tele- of cancer, including lung cancer.5,6 Following receptor sites.9 The other 50 functional the truth. vision show McDougall M.D., and this observation, a hypothesis was developed carotenoids are displaced by the beta-carotene The show’s sponsors were medical director of the 10-day, that a single nutrient, beta-carotene, was the from their cellular connections, creating deadly mostly natural food stores and Whether you are scientifically live-in McDougall Program. Visit key to cancer prevention. Two well-designed nutritional imbalances. their top revenue streams came minded and believe in the per- www.drmcdougall.com trials published in 1994 and 1996 compared the from the supplement aisles. fection created by 400 million effects of taking beta-carotene supplements Consider this analogy: A person drives from During my monologue at the years of evolution, or devoutly 1. Miller ER 3rd, Guallar E. Vitamin E supplementation: what's the harm in that? to a placebo for people at high risk for home to work. After entering the building, the beginning of each show I would religious and believe in the Clin Trials. 2009 Feb;6(1):47-9. 2. Hubner RA, Houlston RD, Muir KR. Should developing lung cancer (smokers and those typical employee begins the day by walking discuss the newest scientific perfection of a Divine Creator, folic acid fortification be mandatory? No. 7,8 BMJ. 2007 Jun 16;334(7606):1253. exposed to asbestos). around and greeting fellow workers, stopping research. I tried to balance or both, you must believe that 3. Bjelakovic G, Nikolova D, Simonetti RG, by the water cooler to catch up on some daily “negative” articles, such as, the world we live in is inher- Gluud C. Antioxidant supplements for prevention of mortality in healthy partici- Unexpectedly, in these two investigations more gossip. So far nothing productive for the vitamin A (Retinol) causes a 1 in ently correct. The trillions of in- pants and patients with various diseases. Cochrane Database Syst Rev. 2008 Apr cancers were found in those people taking the company has been accomplished. Finally, the 57 chance of birth defects when teractions that occur between 16;(2):CD007176. 4. Bjelakovic G, Nikolova D, Simonetti RG, beta-carotene pills. However, these findings did worker sits at his or her designated workstation, taken by a pregnant woman flora, fauna, and Mother Earth Gluud C. Antioxidant supplements for preventing gastrointestinal cancers. not invalidate the original observation: People say a desk with a computer and a telephone, and increases hip fractures in are purposeful and harmoni- Cochrane Database Syst Rev. 2008 Jul who eat more fruits and vegetable have a and becomes productive. At this place of elderly adults, with “positive” ous. You have also observed 16;(3):CD004183. 5. Peto R, Doll R, Buckley JD, Sporn MB. lower risk of cancer. Beta-carotene is only business there are many workstations and many ones, for example, folic acid that humans’ interference with Can dietary beta-carotene materially reduce human cancer rates?Nature. 1981 found in plants, thus serves as a marker for the workers with different talents—accountants, supplementation taken before Nature’s mysterious workings Mar 19;290(5803):201-8. 6. Bjelke E. Dietary vitamin A and hu- quantity of fruits and vegetables consumed. secretaries, designers, managers, etc.—who pregnancy reduces the risk of usually results in unintended man lung cancer. Int J Cancer. 1975 Apr 10-13 15;15(4):561-5 What is true is that a diet high in plant foods collectively and interactively make the compa- serious birth defects. catastrophes. 7. The effect of vitamin E and beta caro- protects against cancer. The same effect does ny run productively and profitably. This would tene on the incidence of lung cancer and other cancers in male smokers. The Alpha- not carry over to consuming single nutrients, all change if one day the boss decided to hire a However, I wasn’t balanced Failure to follow the natural Tocopherol, Beta Carotene Cancer Preven- tion Study Group. N Engl J Med. 1994 Apr like beta-carotene. A pill is not a plant. hundred extra accountants without any real enough for one group of “vita- plant-based diet for humans 14;330(15):1029-35. 8. Omenn GS, Goodman GE, Thornquist need for their services, and to make matters min activists” from Los Angeles is the reason more than a bil- MD, Balmes J, Cullen MR, Glass A, Keogh JP, Beta-carotene is one of about 50 similar naturally worse, without adding any new workstations. who edited together excerpts of lion people are overweight and Meyskens FL, Valanis B, Williams JH, Barnhart S, Hammar S. Effects of a combi- occurring active substances in our diet classi- The result would be chaos and soon bankruptcy my anti-supplement messages sick today. Trying to fix mod- nation of beta carotene and vitamin A on lung cancer and cardiovascular disease. N fied as carotenoids. They are all especially abun- from the disharmony created in the organization. into a tape played for my spon- ern day health problems with Engl J Med. 1996 May 2;334(18):1150-5. 9. Pietrzik K. Antioxidant vitamins, cancer, dant in yellow and orange fruits and vegetables. sors each Monday morning. supplements adds to the injury and cardiovascular disease. N Engl J Med. 1996 Oct 3;335(14):1065-6; After nutrients enter cells they float around in SAVE YOUR MONEY AND YOUR HEALTH Fortunately, I weathered these at great financial costs. Sales of 10. Dolk HM. Dietary vitamin A and the cell’s fluids (cytoplasm) until they attach In the mid-nineties I was the host of a Sunday attacks and survived for three dietary supplements to US teratogenic risk: European Teratology Society discussion paper. Eur J Obstet themselves to the cellular machinery through a evening radio talk show called “To Your Health.” years on this large network. In Consumers were $25.2 billion Gynecol Reprod Biol. 1999 Mar;83(1):31-6. 11. Rothman KJ. Teratogenicity of high specific receptor, like a key fits into a lock. Beta- My two-hour broadcast was carried by the time, the really big sponsors of in 2008.14 Scientific facts and vitamin A intake. N Engl J Med. 1995 Nov 23;333(21):1369-73. carotene and all of the other biologically largest radio stations in the biggest cities, such these powerful radio stations reasoning call for the blind and 12. Michaelsson K. Serum retinol levels and the risk of fracture. N Engl J Med. 2003 Jan active carotenoids must attach to these specific as Los Angeles (KABC), San Diego (KSDO), took a listen to my anti-meat, misguided faith in supplements 23;348(4):287-94. carotenoid receptors before they can function. Sacramento (KSTE), and San Francisco (KNBR), all anti–dairy, and anti-pharmaceu- to stop. 13. Blencowe H, Cousens S, Modell B, Lawn J. Folic acid to reduce neonatal mortality over the west coast and was heard by millions tical messages. In spite of my from neural tube disorders. Int J Epidemiol. 2010 Apr;39 Suppl 1:i110-21. When a cell is flooded with one kind of of people. I received over 2,000 phone calls popularity I lost all of my shows John McDougall, MD is a board- 14.http://www.npicenter.co- manm/templates/newsATemp. carotenoid, in this case beta-carotene after each evening on average, of course, only a over a three-week period in certified internist, author of 11 aspx?articleid=25335&zoneid=2

20 Naked Food Magazine Naked Food Magazine 21 NAKED KITCHEN

INGREDIENTS • 3 organic carrots, peeled and chopped • 1 organic leek, sliced • 3 cloves garlic • 1 ½ tsp. turmeric, grated or powdered • 1 tsp. smoked paprika • 1 cup roasted chestnuts or chestnut puree • 1 tsp. fresh thyme plus extra for sprinkling • 5 cups vegetable broth • 2 cups soy, rice, oat, or almond milk • Pinch of pepper to taste

METHOD Preheat the oven to 400°. Make an ‘X’ shape cut into the chestnuts with a small serrated knife, making sure to slice deep enough past the shell. Place on a baking tray and roast in the oven for 15-20 mins. The ‘x’ in the chest- nuts should start to open and peel back slightly. Let cool slightly, peel the shells off and chop roughly.

In a food processor or high-powered blender, add chopped carrots, chestnuts, and non- dairy milk. Blend until smooth and creamy. Set aside.

In a large non-stick pot add leeks and gar- lic and cook on medium heat for 10 min- Roasted Chestnut, Carrot, & Turmeric Bisque utes. Cook until fragrant and the leeks have softened. Add the carrot-chestnut blend, Yield: 4-6 Servings. Recipe developed by the Naked Food Chefs. thyme, paprika, turmeric, and vegetable stock and cook for 25-30 minutes in medi- Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable um heat, or until soup is creamy. Serve and Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness sprinkle with pepper and thyme. Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal

22 Naked Food Magazine Naked Food Magazine 23 NAKED FOOD

If you are sensitive to soy, or is made from soft winter wheat you had to go to a natural trying to limit your use of it, and has a more delicate fla- foods grocery store to find it, try my Cauliflower Puree. Add vor and texture, desirable in but many mainstream gro- well-cooked cauliflower to a desserts. In recipes calling for cers now carry this easy to use blender with as much water, white rice, use brown rice or . or unsweetened , as wild rice in its place. Make sure needed, to make a smooth and to look at cooking times for BY CHEF DEL SROUFE Instead of Chicken or Beef creamy consistency. The cauli- whatever grain you use. Stock: Vegetable Stock flower, like the silken tofu, takes At least half of the dishes on on the flavor of whatever you Instead of Eggs: Flax Seeds my Grandma’s holiday table The holidays are a time for celebration. tries (gluten development is great in sandwich use to season it. Family, good friends, and good food are what bread, but not so much in cookies), is relatively Eggs are every- use chicken stock, but a well- where on the made vegetable stock will work we all look forward to. Unfortunately, we also inexpensive compared to the commercial fat Instead of Sugar: have to look forward to some very unhealthful replacers on the market, and adds a little fruit holiday table, in in all of those dishes without food. I get emails every year from people trying to a diet that can often be lacking in it. When Medjool Dates desserts, stuff- the added fat. Whether you to eat healthfully but wanting advice about a using applesauce to replace oil or , use Medjool dates, ing, and sauces. Whether you make it yourself, or buy many specific ingredient, or a recipe, and how to a 1:1 ratio. often referred use commercial egg replacers of the store bought versions improve it nutritionally. Here are some of the to as nature’s or homemade versions like flax on the market, you’ll go a long most often asked-about ingredients and how Instead of COW Milk: Plant Milk candy, are sweet like sugar, but seeds, you can’t go wrong. Mix way to make the holiday table free of processed sugar. I use 1 tablespoon of flax seed and they are used in nutritious holiday recipes. Lose the cow’s milk and go for heart-healthy healthier using this understated them to make a date puree that 1-2 tablespoons water to replace plant milk. Plant milks taste better than their kitchen essential. I add to baked goods. Dates 1 egg. Unsweetened applesauce, Instead of Turkey: Acorn Squash unhealthful dairy counterparts, and can be have a pronounced flavor so a good fat replacer (as shown Skip the turkey. If you want to substituted one for one in any recipe calling they may overwhelm delicately- before) is also a good egg stuff something, stuff an acorn for milk, without all the cholesterol and that flavored desserts. To make date replacer, with three tablespoons Chef Del Sroufe squash. Acorn squash is in sea- disease promoting dairy protein. There are puree, add 1 cup of Medjool of applesauce equal to 1 egg. is a member of son just in time for the holidays. many varieties to choose from such as soy, rice, dates to a blender with ½ - 1 cup The Wellness Fo- It makes a beautiful presenta- oat, cashew, almond, and hemp. Choose of water. rum and the co- tion and each person gets his/her own half of unsweetened versions and those made without Instead of Cheese: owner and chef at a squash. Stuff it with a healthful version of added oil. Nutritional Yeast Wellness Forum your Grandma’s favorite stuffing recipe, or try Instead of Flour: Nutritional yeast is Foods. After a lifetime of yo-yo my favorite stuffing recipe with wild rice, dried Instead of Mayonnaise: Silken Tofu Whole Grains one of my favorite cranberries, toasted pecans, and sage. dieting, he has lost over 200 When you are ready to make your favorite dip Whole grains are full of fiber, ways to add flavor pounds on a low fat, plant-based for the holiday, swap out the traditional sour vitamins, and minerals that to any number of diet. Sroufe is the author of The Instead of Oil Or Butter: Applesauce cream or mayonnaise with silken tofu. I use it are removed when processed. dishes. It makes a great mock China Study Quick and Easy Applesauce is my absolute fat to make everything from spinach artichoke dip You can substitute cheese sauce, but is also a great Cookbook, Better Than Vegan replacer in baking. It adds to ranch dressing, with delicious results. Silken flour in any recipe calling or way to add flavor to homemade moisture to any recipe, has a tofu takes on the flavor of whatever you season white flour. For baked goods, soup stock, as a topping for and the bestseller, Forks Over natural pectin that inhibits the it with, making it a versatile creamy addition use whole wheat pastry flour. It pizza, or even as a topping Knives, The Cookbook. Visit development of gluten in pas- to the holiday menu. for popcorn. It used to be ChefDelSroufe.com

24 Naked Food Magazine Naked Food Magazine 25 NAKED KITCHEN

INGREDIENTS • 1 acorn squash Holiday Stuffed Acorn Squash • Pepper to taste • 2 tsp. nutritional yeast Yield: Serves 2 as a meal. Recipe developed by the Naked Food Chefs. • ½ tsp. oregano • 1 cup quinoa Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable • 1 organic yellow or white onion, chopped Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness • 2 cloves garlic, chopped Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal • 1 cup mushrooms of your choice, chopped • 1 cup cooked chickpeas • 1 cup vegetable broth • 1/2 cup chopped fresh parsley • 1/2 cup walnuts or pine nuts, pumpkin, or sunflower seeds • 4 tsp. tamari, divided • ½ turmeric powder • A sprinkle of cayenne (optional)

METHOD Pre-heat oven to 400 degrees. Slice acorn squash in half length-wise, and scoop out the seeds. With a sharp knife, poke the squash pulp in different places. Brush 1 tsp. of tamari in each half, and add pepper, nutritional yeast, and oregano over the open halves. Insert into the oven and bake for 45 minutes. Cook quinoa and follow the package instructions. Add onions, garlic, mushrooms, and chickpeas to a pan with the broth and tamari, turmeric and cayenne (optional). Cook until onions are translucent and all ingredients are slightly brown. Add cooked quinoa to onion mixture and mix thoroughly. Remove from heat and put into a large bowl. Add parsley and nuts and stir well. After 45 minutes of baking, remove the squash from the oven and stuff with the quinoa mix. Cook another 15 minutes with stuffing inside or until squash is very soft when pierced with a fork, and a little golden brown around the edges. Top with extra walnuts and parsley. Chef’s Note: Use small acorn squash for a larger number of servings.

26 Naked Food Magazine Naked Food Magazine 27 NAKED LIFESTYLE THE WARNING SIGNS OF CLOGGED ARTERIES BY NEAL BARNARD, MD

By the time many people reach their 20s, blockages that disrupt the flow of blood already exist within their arteries. Responsible for carrying oxygen-rich blood and life- sustaining nutrients from the heart to the rest of the body, healthy arteries are essential for maintaining a healthy body.

When particles of cholesterol, fat, and other cells build up in arteries—thanks mostly to a Western diet loaded with meat, dairy prod- ucts, and eggs—they create fatty streaks and eventually form plaques that obstruct blood flow.

28 Naked Food Magazine Naked Food Magazine 29 NAKED LIFESTYLE

n coronary artery disease—the most common could prevent a million heart attacks or strokes branes. Based on the results of the Framing- hand, average only about 2.8 to 1.3. Smoking and Itype of cardiovascular disease and leading over the next 20 years. ham Heart Study and other research, the ideal obesity lower HDL; however, vigorous exercise killer in the United States—these blockages cholesterol level is below 150 mg/dl. At that and foods rich in vitamin C may increase it.4 affect the arteries leading to the heart, causing Stroke. point, coronary artery disease is very unlikely. chest pain and often resulting in heart attack; When plaque accumulates in the arteries Unfortunately, nearly 107 million Americans How to Lower Your Cholesterol but blockages do not only affect the arteries in leading to the brain, the path for blood flow have cholesterol levels more than 200 mg/dl,1 Decrease Cholesterol Intake. the chest. Atherosclerosis, or the thickening of narrows, depriving portions of the brain of dangerously close to 225 mg/dl, which is the Since our bodies make plenty of cholesterol for arteries, can strike any artery in the system, oxygenated blood. Without oxygen, brain cells average cholesterol level of coronary artery our needs, we do not need to add any in our leading to different symptoms throughout the begin to die in what is known as a thrombotic disease victims.2 diet. Cholesterol is found in all foods that come body that can serve as early warning signs for stroke. Since arterial blockages in one area can from animals: red meat, poultry, fish, chicken, cardiovascular disease. While different people indicate systemic damage, medications that treat According to the 2010 USDA Dietary Guidelines, eggs, milk, cheese, yogurt, and other dairy experience symptoms differently, let’s take a isolated symptoms may not be the most effec- the federal government’s recommended products. look at three common ways clogged arteries can tive way to treat the underlying problem. Studies maximum for dietary cholesterol intake is still as manifest throughout the body. show that the most powerful prescription may high as 300 mg. Both the American Heart Asso- Choosing lean cuts of meat is not enough; the not lie in the pill bottle, but rather on our plates. ciation and the National Cholesterol Education cholesterol is mainly in the lean portion. Many Lower back pain. Consuming a plant-based diet free of choles- Program recommend less than 200 mg per day people are surprised to learn that chicken The arteries leading to the lower back are among terol and low in fat has been proven to reverse for people at risk for cardiovascular disease.3 The contains as much cholesterol as beef, 25 mg the first in the body to accumulate plaque and arterial blockages and improve blood flow. amount of cholesterol in one egg exceeds this per ounce.5 Every 4-ounce serving of beef or show signs of blockage. In fact, 10 percent recommended maximum amount. chicken contains 100 mg of cholesterol. Most of Americans already experience advanced Cholesterol and Heart Disease. shellfish are also very high in cholesterol. blockages in these arteries by age 20. Reduced Nearly 2,200 Americans die of cardiovascular Different Types of Cholesterol. blood flow to the back can weaken the disks disease daily, with an average of one death When cholesterol is transported in the blood- All animal products should be avoided for this that cushion the vertebrae and lead to pain- occurring every 40 seconds. An estimated 7.1 stream, it is packed into low-density lipoproteins reason. No foods from plants contain cholesterol ful herniated disks and pinched nerves. million Americans have experienced a heart (LDL), sometimes called the “bad cholesterol.” since plants do not have a liver to produce it. And according to studies, people who suf- attack during their lifetimes. Those who Although LDL is necessary in limited quantities Every 100 mg of cholesterol in your daily diet fer from chronic back pain, the most survive a heart attack often go on to have (LDL delivers cholesterol to various parts of adds roughly five points to your cholesterol common form of pain in the United States, are another. More than 7 percent of Americans have the body), a high LDL cholesterol level can level, although this varies from person to person. far more likely to have clogged lumbar arter- some type of cardiovascular disease, and one dramatically increase your risk of a heart attack. In practical terms, 100 mg of cholesterol is ies compared to those who do not experience out of every six deaths in the United States is due contained in 4 ounces of beef or chicken, half back pain. to coronary heart disease alone.1 When doctors measure cholesterol levels, they an egg, or three cups of milk. divide the total level by the HDL level. Heart Erectile Dysfunction. Cholesterol. attack risk is minimized by having a lower total Decrease Fat Intake, Especially Saturated In many cases, erectile dysfunction is an early Cholesterol is not the same as fat. If you had a bit cholesterol and a higher proportion of HDL Fats. warning sign for clogged arteries. When blood of cholesterol on the end of your finger, it would cholesterol. The ratio of total cholesterol to HDL Keeping total fat intake low is an important flow to the penis is reduced, sexual dysfunc- look like wax. The liver manufactures choles- should be less than 4 to 1. Unfortunately, the way to lower cholesterol and reduce the risk tion results. A recent study found that screening terol and sends it out to other parts of the body average American male’s ratio is much higher of other chronic diseases. Animal products, men with erectile dysfunction for heart disease for the production of hormones and cell mem- than that, at 5 to 1. Vegetarians, on the other including meat and dairy products, as well as

30 Naked Food Magazine Naked Food Magazine 31 NAKED LIFESTYLE NAKED KITCHEN

fried food and vegetable oils are all loaded with Saturated fats are easy to spot because they fat. The food industry reports the fat content are solid at room temperature, whereas unsatu- 5-Minute Cranberry Relish by weight, which allows the water content to rated fats are liquid. Beef, chicken, and most Yield: Yield: About 3 cups. Recipe Recipe by Chef AJ throw off the measurements and make these other animal products contain substantial products look healthier than they actually are. amounts of saturated fat. This is another good Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness reason to avoid these foods. A few vegetable Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal The most important piece of information to look oils are also high in saturated fats. These are for is the percentage of calories from fat. In the known as tropical oils: palm oil, palm kernel oil, leanest cuts of beef, about 30 percent of the and coconut oil. Many packaged foods con- calories come from fat. Skinless chicken is tain hydrogenated oils. These are both high in nearly as high at 23 percent. Even without the saturated fat and chemically hardened to make skin, chicken is never truly a low-fat food. Most them solid at room temperature to increase their cheeses contain 60 to 80 percent of calories shelf life. While liquid vegetable oils are much from fat, and ice creams often contain 45 to 65 better than animal fats and tropical oils, all fats percent. Butter, , and oils of all types and oils are natural mixtures of saturated and typically contain 95 to 100 percent of calories unsaturated fats. Therefore, none of them will from fat. Grains, beans, vegetables, and fruits do your coronary arteries any good, and have less than 10 percent of their calories coming consumption should be kept to a minimum. from fat.

Animal products also contain saturated fat, which Neal Barnard, M.D., is the founder of the causes the liver to produce more cholesterol. Physicians Committee for Responsible Medicine Unsaturated fats do not have this effect. (PCRM), Adjunct Associate Professor of Medicine at the George Washington University School of Medicine and Health Sciences, a Life Member of Percentages of saturated fat in different kinds of fat the American Medical Association, and a member of the American Diabetes Association.

References 1. American Heart Association. Heart Disease and Stroke Statistics – INGREDIENTS 2005 Update. Dallas, Texas: American Heart Association; 2005 • 1 (12-ounce) bag fresh cranberries 5. Lipid Research Clinics Program. The Lipid Research Clinic's Coro- • Zest and fruit of 2 large oranges nary Primary Prevention Trial Results, II. JAMA. 1984:251(3):365-374. • 1 cup pitted dates (or more, to taste) 6. Pennington JAT. Bowes and Church’s Food Values of Portions Com- monly Used. New York: Harper and Row, 1989. • 2 tablespoons psyllium husk (optional) 8. Carroll KK, Giovannetti PM, Huff MW, Moase O, Roberts DC, Wolfe BM. Hypocholesterolemic effect of substituting protein for METHOD animal protein in the diet of healthy young women. Am J Clin Nutr. 1978;31:1312-1321. In a food processor fitted with the “S” blade, 9. Swain JF, Rouse IL, Curley CB, Sacks FM. Comparison of the effects process all ingredients until the desired of oat bran and low-fiber wheat on serum lipoprotein levels and chunky texture is reached. blood pressure. N Engl J Med. 1990;322(3):147-152.

32 Naked Food Magazine Naked Food Magazine 33 NAKEDNAKED KITCHEN FOOD HOLIDAY FEAST SMOOTHIES Yield: 2-3 Servings per smoothie. Recipe by the Naked Food Chefs.

Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal

1. CELL REGENERATOR: BLUEBERRY, KALE, AND CHIA • 1 cup non-dairy milk • 1 handful organic red, purple, or black kale • 1 cup filtered water • 1 cup organic blueberries • 1 cup filtered ice • ½ cup gluten-free rolled oats • 2 Tbsp. chia seeds 3. LIFE RESTORER: STRAWBERRY, BROCCOLI, AND • 1 Tbsp. lucuma MINT • 1 organic carrot • 1 cup organic strawberries • 1 orange, peeled • 1 handful organic spinach • 1 cup filtered water • 5 fresh organic mint leaves • 1 cup filtered ice • 3 organic broccoli florets • ½ organic cucumber 2. DIGESTIVE BUILDER: RASPBERRY, SQUASH, AND • 1 Tbsp. lucuma HEMP • 1 organic orange, peeled • ½ organic yellow squash, chopped • 1 cup filtered water • 1 cup fresh organic raspberries • 1 cup filtered ice • 1 Tbsp. hemp seeds • ½ cup gluten-free rolled oats METHOD • ½ organic apple with skin Blend smoothie ingredients in high-powered blender, • 1 organic carrot serve, and drink immediately.

34 Naked Food Magazine Naked Food Magazine 35 NAKEDNAKED TRUTHFOOD

The 2006 U.N.'s report on global warming has given us bad news and good news. On the taking downside, a lot of scary stuff is coming up at breakneck speed. On the upside, there is still time to do something about it—and one thing everyone can do is actually fun and delicious.

global The Intergovernmental Panel on Climate Change, a panel of thousands of the world's top climate scientists, has described the existence of human-caused global warming in its final warming assessment report as both "unequivocal," and as having "abrupt and irreversible" effects on PERSONALLY global climate. Worse still, these effects are coming stronger and faster than expected in BY KATHY FRESTON the panel's last report in 2007. Alarmingly, some effects that had been predicted to arrive decades from now are already here.

The report warns that hundreds of millions of people are threatened with starvation, flooding, After the tradition and weather disasters. Rain-fed crop production will fall by half, a quarter of the world's species of Thanksgiving will go extinct, and arctic ice will completely overindulgence, wouldn't disappear during the summer. We will see more deadly heat waves, stronger hurricanes, and it be nice if there was a island nations completely obliterated from the map by rising sea levels. good reason other than This cited 2006 report by the vanity to start eating United Nations Food and Agriculture The good news is...? Fortunately, there's still Organization, Livestock's Long Shadow, healthfully? Some other time to save ourselves but not very much time. estimates that 18 percent of annual incentive to get on The U.N. says point blank: "immediate action is worldwide GHG emissions are attributable vital." According to the report, there are just to cattle, buffalo, sheep, goats, camels, a better track in a few more years left to avoid the worst effects pigs, and poultry. But recent analysis by Goodland and Anhang finds that livestock of global warming. A problem of such scale will the wellness arena? and their byproducts actually account require governments, industries, and private Luckily, the United for at least 32.6 billion tons of carbon citizens to work together to address what dioxide per year, or 51 percent of annual Nations has given us one. many believe to be the greatest challenge of worldwide GHG emissions. our time.

36 Naked Food Magazine Naked Food Magazine 37 NAKED TRUTH

EATING A PLANT-BASED DIET Order the vegetarian option whenever dining out at a restaurant, and ask that restaurants ISN'T JUST KIND TO NAKED CREAMED KALE expand the vegetarian section on their menus, Yield: 1 Dish. Recipe developed by the Naked Food Chefs. ANIMALS AND GOOD FOR since it's good for owners of restaurants, hotels, airlines, etc. to know that there is Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable OUR HEALTH (AND WAISTLINE!), consumer interest for tasty plant-based entrees. Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness IT IS ALSO THE SINGLE MOST Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal I'm all for participating in the myriad things EFFECTIVE THING WE we can do to assist turning back the tide on CAN DO TO REDUCE OUR human-made global warming: writing to a CARBON FOOTPRINT. corporation about being environmentally responsible, turning off unnecessary lights and keeping the heat or A.C. on "low", voting for the politicians who will lead us into cleaner living, and driving a smaller, more fuel efficient As with most solutions, the approach must be car. On a more fundamental, ongoing level, a varied and come from all angles to really make huge shift can be made by simply eating the kind of quantum difference that is necessary. differently. Being vegetarian is being green. Here is one of the most powerful ways to add to the momentum of a turnaround: eat a plant- Eating a plant-based diet isn't just kind to based diet. Give up and go animals and good for our health (and waistline!), vegetarian. Seriously. it is also the single most effective thing we can do to reduce our carbon footprint. We can each The U.N. report found that a full 18% of global think creatively about how to use our roles in warming emissions come from raising chick- our families, jobs, and social circles, and join ens, turkeys, pigs, and other animals for food. as part of the solution to this serious global INGREDIENTS minutes. Drain in a colander and let cool down a bit That's about 40% more than all the cars, trucks, • 2 lbs. (1 kg) fresh organic kale, tough ribs removed, while letting kale drain longer. Squeeze with a tea threat. With so much at stake, it's the least we airplanes, and all other forms of transport leaves torn, washed towel and place onto a chopping board. Chop finely can do. After all, the U.N. says there's still time combined (13%). It's also more than all the • 1 red onion, peeled and finely chopped with a knife. Do not use a food processor. Set aside. if we act now. Surely that's something to be • ½ cup low-sodium vegetable broth homes and offices in the world put together (8%). thankful for. • ¼ tsp. freshly grated or powdered nutmeg In a saucepan, add broth, onion, and nutmeg and sauté • 1 ½ cups raw cashews, soaked overnight and rinsed in medium heat, stirring occasionally. So, one of the simplest and most elemental • 2 cups warm water Kathy Freston is a bestselling author with a focus (and most delicious) things people can do to • Juice of one lemon In the meantime add cashews and a little of the water on healthy eating and conscious living. She is the • 2 Tbsp. organic, non-GMO white miso into a small food processor. Blend until smooth add- decrease our carbon footprint is to choose a New York Times bestselling author of The Lean, • White pepper to taste ing more water until you have the desired consistency. over a hamburger, "un-chicken" Veganist, and Quantum Wellness. A media fa- • 1-2 Tbsp. nutritional yeast patties (try Garden Protein, the new and much vorite, Kathy has appeared frequently on national When the onions are translucent add in the kale, talked about faux chicken/turkey) over actual METHOD cashew cream, lemon juice, miso, and . Heat television, including Ellen, The Dr. Oz Show, chicken, or some grilled portobello mushrooms Add 4 cups of water to a large pot and bring to a boil. over a low heat for five minutes, stirring occasionally. Charlie Rose, Good Morning America, The Talk, Add chopped kale, return to a boil and cook for 5 Serve hot. with marinated tofu (I swear it's really good!). The Martha Stewart Show, Extra and Oprah.

38 Naked Food Magazine Naked Food Magazine 39 NAKED SPOTLIGHT 7 reasons to drink lemon water BY MARGARITA RESTREPO, CPBN

The simplest habits can have a profound impact damage and repair injury. on your health. Here are seven arguments for Helps You Stay Hydrated. adopting lemon water, especially in the morning. A daily lemon water habit is an easy way to add water into your routine. When your urine comes Prevents Kidney Stones. out almost clear it means you are drinking Increased fluid consumption helps prevent enough. dehydration, a common cause of kidney stones, Aids Digestion. though adding lemon water to your morning Stomach acids break down the food in the ritual helps prevent these painful stones for stomach. The acid in lemons supplements those deficient in urinary citrate, a form of citric stomach acids, which decline as we age. acid. Tips: Prevents Oxidation. • How much is too much? There is no such Lemons, and all the citrus family fruits, have thing, but half of a lemon per glass of water powerful antioxidant properties. In addition will suffice. to lemons, try adding a variety of fruits to your • Does it have to be in the morning? daily water. The phytonutrients in whole foods No. Anytime of the day is great. prevent our cells from oxidizing or essentially • Do I need to drink 8 glasses of it daily? rusting from the inside out. Drink as much water as you can, when you Aids Weight Loss. can. Lemon water in the morning helps you to stay • Can I include the peel? Absolutely, as long as full longer. The point is not to skip breakfast, but it is organic. You can also use the lemon zest to add water before or after your first meal not in smoothies, baking, or cooking. just once but perhaps 20 times a month. Multiply that by 10 years. Your waist will thank you. Margarita Restrepo, certified in plant-based nutri- Vitamin C Booster. tion, is the founder and editor-in-chief of Naked Food Magazine. She is the author of the Naked Food A half lemon will provide 1/6 of the recommend- Cookbook and co-author of the Master Plants ed daily Vitamin C essential to protect from cell Cookbook. Visit NakedFoodMagazine.com

40 Naked Food Magazine Naked Food Magazine 41 NAKED LIFE

When organic food is not available, the next best thing is to wash pesticides as much as possible. Learn to make your own fruit and veggie wash at home on page 53. WHY ORGANIC? BY BRIAN HETRICH, CNC, ND

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

1. EATING ORGANIC FOOD REDUCES EXPOSURE TO TOXIC CHEMICALS Today’s crops are heavily sprayed with a chemi- cal cocktail of synthesized pesticides, fungicides, herbicides, and fertilizers. Some of these chemicals are highly toxic to humans and have a very long half-life. For example, DDT was banned from use in the USA in 1972, yet this very dangerous pesticide is still showing up today in the placenta of birthing mothers. Girls exposed to DDT before puberty are 5 times more likely to develop breast cancer in middle age, according to the President’s Cancer Panel. This is just one of the 85,000 chemicals we humans have created in the last 150 years that now pollute our environment.

42 Naked Food Magazine Naked Food Magazine 43 NAKED LIFE

Crops treated this way become increasingly ach in 1997 to equal just 1 bowl from 1953! Not and jellyfish have been injected foods stating that “GM foods dependent on these artificial substances, only was the spinach deficient in iron, but into corn, potatoes, and straw- pose a serious health risk” and which weakens the plant’s natural growth and other minerals as well. As a consequence, when berries in an effort to increase are calling for a moratorium on defense mechanisms. Crops grown organi- mineral levels are insufficient, the body cannot crop yields. Unfortunately, this GM foods. Citing several animal cally use only natural methods and products use the vitamins. The best organic farming genetic manipulation creates studies, the AAEM concludes for fertilization, pest control, fungus control, practices focus on more sustainable growing unintended consequences in “there is more than a casual “...the DNA of fungus, mold, and weed suppression that are harmless to methods such as composting, crop rotation, our food such as twisted association between GM foods bacteria, viruses, fish, humans without the use of any chemically rock dust, permaculture, and other methods proteins and twisted carbo- and adverse health effects” humans, and jellyfish have synthesized pesticides, fungicides, herbicides, that all help to restore and preserve the hydrates and other toxins. and that “GM foods pose a or fertilizers. minerals in the soil. These types of practices GMOs have been linked to serious health risk in the areas been injected into corn, produce more mineral-rich crops. serious health challenges such of toxicology, allergy and im- potatoes, and strawberries 2. THERE IS MORE NUTRITION IN ORGANIC PRODUCE as a weakened immune system, mune function, reproductive in an effort to increase Phytonutrients such as chlorophyll, beta- autoimmune diseases, food health, and metabolic, physi- Because of several generations of unsustain- crop yields.” able farming practices, the topsoil on most carotene, and lycopene are natural defense allergies, gastrointestinal prob- ologic and genetic health.” factory farms has been depleted of minerals. substances that plants produce to help lems, childhood learning dis- protect themselves in nature from germs, orders, leaky gut syndrome, Twenty-six countries outside of Most of the food that is mass distributed for who stand to make enormous fungi, bugs, and disease. Organic fruits and autism, and cancer. the USA have already banned commercial consumption isgrown on life profits have invested heavily in vegetables have far more phytonutrients than GMOs at least partially, thanks support primarily of just three minerals: false advertising and political nonorganic plants. This is because nonorganic The American Academy of to much more balanced media nitrogen, potassium, and phosphorus (NPK.) lobbyists to influence govern- plants become dependent upon the artificial, Environmental Medicine (AAEM) reporting on this topic in those These three nutrients are the most important ment policy and the public’s chemically-synthesized pesticides and fun- recently released its position regions of the world. Monsanto ones because they make the plants jump perception on GMOs. up fast so farmers can turn around the gicides farmers spray on them to help them paper on Genetically Modified and other large corporations grow. Consequently, the plants stop produc- quickest profit. But, where are the iron, the The most common GMO ing many of the antibodies needed to naturally calcium, the magnesium, zinc, copper, and foods in the United States are The Environmental Working Group (EWG) publishes a list of the top anyone of the other 92 minerals we humans deal with these challenges. Phytonutrients twelve crops with the highest pesticide load called the “The Dirty Dozen.” conventional corn, soy, canola, are also very sensitive to heat and are destroyed need for good health? If they are missing These foods should only be eaten when they are grown organically. sugar beets, Hawaiian papaya, by the cooking process. Therefore fresh, ripe, from the soil, they will be missing in the plants. zucchini, and yellow squash raw, organic, and whole fruits, vegetables, THE DIRTY DOZEN If they are missing from the plants they will or any processed products be missing in the human body! and sprouts are the best source of these • Apples I would also suggest avoiding containing any one of these powerful defenders for the immune system. • Strawberries and blueberries the following seven foods unless foods. The best defense to • Grapes Not only is the soil mostly depleted on facto- they are USDA certified organic avoid GMOs in the USA is to • Celery ry farms, but plants fed high concentrations of 3. CERTIFIED ORGANIC FOOD IS FREE OF GENETICALLY in an effort to avoid GMOs: • Peaches eat only organic food. According nitrogen grow too quickly before they are MODIFIED ORGANISMS (GMOS) • Spinach • Hawaiian papaya to the USDA, the use of GMOs harvested. They are not given the time needed The practice of creating GMOs in food in- • Sweet bell peppers • Zucchini is prohibited in organic to uptake whatever few minerals may still be • Nectarines • Yellow squash volves injecting the DNA of one species into the • Cucumbers • Corn products. This means an organic present in the soil. According to a UCLA study DNA of another species in an effort to develop • Cherry tomatoes • Soy farmer can’t plant GMO seeds, conducted on iron in spinach it was concluded certain characteristics. For example, the DNA • Snap peas • Canola an organic cow can’t eat GMO • Potatoes • Sugar beets that one would have to eat 43 bowls of spin- of fungus, mold, bacteria, viruses, fish, humans, alfalfa or corn, and an organic

44 Naked Food Magazine Naked Food Magazine 45 NAKED LIFE NAKED KITCHEN

soup producer can’t use any GMO ingredients. Fabulous Mushroom Stuffing Yield: 1 Dish. Recipe developed by the Naked Food Chefs. To meet the USDA organic regulations, farmers and pro- ON NETFLIX Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable cessors must show they aren’t A must see! A new cut of Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal using GMOs and that they Cowspiracy: The Sustain- PLANT-BASED NUTRITION HEALTHCARE are protecting their products ability Secret, executive CONFERENCE from contact with prohibited co-produced by Leonardo This year, there were over 600 physi- substances, such as GMOs, DiCaprio, Appian Way Pro- cians and clinicians and allied health from farm to table. One should ductions, and Jennifer Davisson, is now professionals who attended the 3rd also look for products that available exclusively on Netflix. The film annual International Plant Based have the “Non-GMO Project is a controversial look at the animal Nutrition Healthcare Conference in Verified” label. agriculture industry’s practices and depicts Anaheim. Led by a large faculty of well the tangled web of corruption within the known plant-based pioneers, conference industry that brings food to the tables of CONCLUSION goers enthusiastically gained the most most Americans. The film directors, Kip The purity of the “Organic” up-to-date and relevant science on a Andersen, and Keegan Kuhn interviewed label on commercially distrib- plant based lifestyle and how to help their dozens of environmental activists, some uted food has been somewhat patients transition to this way of eating. of whom were routinely threatened for diluted in the last few years. For more information on the conference speaking out against pro-animal Still, it is better to eat organic and how you can learn more, please visit agriculture organizations with limitless food than to eat conventional Plantricianproject.org food that is laced with toxic legal resources and congressional chemicals. The ideal practice protection. Check out Cowspiracy.com is to grow our own food, but GEMSTONE ORGANIC INGREDIENTS METHOD sometimes, it comes down to Gemstone Organic FORKS OVER KNIVES.COM • 1 ¼ cup water Preheat oven to 400 degrees. In a large skillet, skincare is good What started from an al- • 1 organic large onion, chopped sautè onion and celery until softened but not making the best choice of the • 1-2 ribs organic celery, chopped brown, about 5 minutes. Add mushrooms and let available options. enough to eat! "Our ready eye-opening, and • 8 oz. button or cremini mushrooms, chopped cook until softened and lightly brown, about 6 skin is our largest life-changing film has • 3 cloves garlic, minced minutes. Mix in the garlic and . organ and because we absorb upwards flourished into a mag- • 1 fresh bay leaf, chopped or 1 tsp. dried bay Brian Hetrich CNC, ND is a Cer- • 1 Tbsp. fresh sage, chopped or 1 tsp. dried sage Add parsley and bread cubes to skillet. Mix well. of 60 percent of what is applied to it; nificent source of plant- tified Nutritional Counselor and • 1 Tbsp. fresh thyme, chopped or 1 tsp. dried Moisten the cubes with vegetable broth until the feeding our skin is as important as what based nutrition recipes, cookbooks, holds a Doctorate of Naturopa- thyme mix is soft but not wet. Remove the bay leaf and we feed our bodies," says author, plant- real-life stories, content, and health • ½ tsp. dried rosemary let the mixture cool. thy from the International Insti- • ½ tsp. dried oregano based chef, and raw-food expert, Renée advice, all-in-one. The team of Forks tute of Original Medicine. Brian • 1/8 tsp. nutmeg Transfer the stuffing to a large silicone casserole Loux. This brand handcrafts fresh Over Knives continues to set the standard • 1 tsp. shoyu dish or a glass or ceramic dish that has been is also a raw food chef and the batches biweekly with 100% organic, raw for the plant-based community, guiding, • ½ tsp. fresh ground black pepper brushed with cooking spray. Bake until the stuff- co-author of the book, Natural and high-vibrational nutrients that keep and empowering us all to the paradigm • ¼ cup fresh parsley, chopped ing is set and crisp, about 15 minutes. Turn the Vibrant Health – Raw Foods. • 8 cups gluten-free sprouted bread, cubed casserole dish around and cook for 5 more minutes you and your skin glowing. Definitely switch that we are working for. Kudos to • 4-5 cups low-sodium vegetable broth until evenly crisp. Visit www.hippocratesinst.org worth a try! Visit GemstoneOrganic.com FOK! Visit ForksOverKnives.com

46 Naked Food Magazine Naked Food Magazine 47 NAKED ROCKSTAR

TOP 8 TIPS FOR ACHIEVING SUCCESS AS A PLANT-BASED ATHLETE PHOTOGRAPHY © AUSTIN BARBISCH

Set Achievable Goals. activity level. You can find these per week, and eat a caloric surplus in Determine what you want to calculators online. Input your data to relation to your daily expenditure, 1 achieve and quantify why you reveal your score and then create a consuming primarily whole plant foods want to achieve it. The more nutrition program accordingly. with limited refined plant foods. Consis- meaningful your pursuit is, the more tency is key. likely you are to create the positive Boost Your Macronutrient habits necessary to attain your desired 4 Intake. Evaluate Your Progress. BODYBUILDING CHAMPION, outcome. Aim for a macronutrient con- 7 Keep a training and nutrition BEST-SELLING AUTHOR, sumption target of 70 percent of daily journal to reveal what you’re PLANT-BASED ATHLETE, & Create A Nutritional Approach. calories coming from whole-food really doing, as well as what you’re not 2 Whole plant foods contain nutri- carbohydrates, and 15 percent of calo- doing, as you work toward achieving NAKED FOOD ROCKSTAR! tion in its most optimal form, ries coming from each proteins and fats. specific meaningful health and fitness including the best sources of vitamins, These figures are well within range outcomes. Having a transparent record minerals, aminoacids, fatty acids, fiber, of healthy living, while providing of your habits can help you avoid pitfalls antioxidants, and other compounds vital adequate nutrition to support your and keep you on track to succeed. Records for optimum health. Consume a variety athletic endeavors. can be shared with experts or reflected of fruits, vegetables, nuts, grains, seeds, back on later and serve as reminders of and in their whole, unrefined Get Into An Effective Fat- what worked well and what still needed form for nutrient density and nutrient 5 Burning Zone. improvement. diversity. To be efficient with my training, I prefer to enter into fat-burning zones by Develop A Support Network. Determine Your Daily Caloric doing cardiovascular exercise first thing 8 If you’re eating a whole-food, Expenditure. in the morning on an empty stomach, or plant-based diet, your lifestyle is 3 If you don’t know how many following an hour-long weight-training unlikely to be considered mainstream. calories you’re expending each day, workout. Aerobic workouts should be Therefore, perhaps many of your family how can you possibly determine how 20-45 minutes in length at low to high members, friends, colleagues, and other many calories to consume to assist your intensity, depending on preference, to associates don’t fully understand your pursuit of your specific health and support effective fat burning. nutritional habits. Network and con- fitness goals? Use a Basal Metabolic Rate nect with those who do understand you. (BMR) calculator and a Harris-Benedict Achieving An Anabolic State There is strength in numbers, and Robert Cheeke, is the best-selling author of Shred It! and Vegan calculator to reveal what your true 6 For Muscle Gain. having a support network could make Bodybuilding & Fitness, two-time champion bodybuilder, and the caloric expenditure is based on your Use compound, multi-joint, the difference between failure and success founder/president of Vegan Bodybuilding & Fitness. For more information gender, age, height, weight, and free-weight exercises four or fives days as a plant-based athlete. visit VeganBodybuilding.com

48 Naked Food Magazine Naked Food Magazine 49 NAKED KITCHEN Sweet Potato Lasagna Yield: One (9 × 13-inch) lasagna. Recipe by Darshana Thacker Excerpted from THE FORKS OVER KNIVES PLAN by Alona Pulde, MD, and Matthew Lederman, MD, with Marah Stets and Brian Wendel; Recipes by Darshana Thacker and Del Sroufe. Copyright © 2014 by Monica Beach Enterprises, LLC; Photographs copyright © 2014 by Tina Rupp. Excerpted with permission by Touchstone, a Division of Simon & Schuster, Inc.

INGREDIENTS • 1 cup diced red onion pan and steam until tender when pierced with are spread out and not layered on top of one For the cashew “cheese” • 2 (6-ounce) cans tomato paste the tip of a sharp knife, 15 to 17 minutes. Transfer another. Let cool. • 1 cup cashews • 2 pitted dates the sweet potatoes to a large bowl. Use a potato Preheat the oven to 350°F. To assemble the • 1½ tablespoons nutritional yeast • 2 cloves garlic masher to mash the sweet potatoes. Add the lime lasagna, in the bottom of a 9 x 13-inch baking • 2 tablespoons fresh lime juice (from 1 to 2 • 1 tablespoon dried oregano juice and salt and mix well. Set aside. pan that is at least 2 inches deep, spread 1½ limes) • 1 tablespoon dried basil To prepare the sautéed greens, in a sauté pan, cups of the tomato sauce. Arrange a layer of 4 • ¼ teaspoon garlic powder • 1∕8 teaspoon freshly ground black pepper combine the leeks and ¼ cup water. Cover and lasagna noodles on top, overlapping each • ¼ teaspoon sea salt • Sea salt cook over low heat until the leeks are very noodle slightly with the one that was laid down • ¼ teaspoon freshly ground black pepper soft, about 15 minutes. Add the mushrooms, before. For the sweet potato filling • 1 pound rice pasta lasagna noodles (16 garlic, and salt. Cook, covered, over medium Top with half of the mashed sweet potatoes, • 3 pounds white-fleshed sweet potatoes (4 to noodles) heat until the mushrooms are soft, 5 to 7 then another layer of 4 noodles. Spread all of the 5 medium), peeled and cut into big pieces minutes. Add the Swiss chard and the spinach sautéed greens on top. Pipe half of the cashew • 1 tablespoon fresh lime juice (from 1 lime) METHOD and cook, uncovered, until the greens are tender, cheese on top. Pipe half of the cashew cheese • Sea salt To prepare the cashew cheese, place the 5 to 7 minutes. Remove from the heat and let on top (if the cashew cheese is in a zip-top bag, For the sautéed greens cashews in a small bowl and add at least 1 cool. just snip off one corner so you can pipe the • 2 cups finely chopped leeks, white and light cup water. Set aside to soak until softened, To prepare the tomato sauce, in a blender or cheese over the greens). green parts 1 to 2 hours. Drain the cashews and place food processor, combine the tomatoes, onion, Arrange a layer of 4 pasta noodles on top of the • 12 ounces button mushrooms, finely them in a blender with the nutritional yeast, lime tomato paste, dates, garlic, and 1 cup water. cheese. Spread half of the remaining tomato chopped (4 cups) juice, garlic powder, salt, pepper, and ¾ cup wa- Blend until smooth. Transfer the mixture to a sauce over the pasta. Spread the remaining sweet • 2 small cloves garlic, minced ter. Blend until the mixture is smooth and has saucepan and add the oregano, basil, pepper, a potatoes on top. Arrange the last layer of pasta • Sea salt the consistency of cream cheese. Transfer the generous pinch of salt, and 2 cups water. Cook atop the sweet potatoes. Spread the remaining • 1 bunch Swiss chard, stemmed and finely cashew cheese to a zip-top bag or a squeeze over medium heat for 40 minutes. Taste for tomato sauce on top. Pipe the remaining cheese chopped (about 4 cups) bottle and set aside. seasoning and set aside. over the sauce in a fun zigzag or swirling pattern. • 1 bunch spinach, stemmed and finely Meanwhile, to prepare the sweet potato filling, Bring a large pot of water to a boil. Cook the Bake until the cheese on top is lightly browned chopped (about 4 cups) place a steamer basket insert in a saucepan filled pasta according to the instructions on the and the sauce is bubbling along the sides of For the tomato sauce with about 2 inches of water. Bring the water to package. Drain thoroughly. Lay out the noo- the pan, about 45 minutes. Let stand for 5 minutes • 3 medium tomatoes, diced (about 3 cups) simmer and add the sweet potatoes. Cover the dles on a wire rack or towel, making sure they before serving. Serve hot.

50 Naked Food Magazine Naked Food Magazine 51 NAKED TRUTH

artin Blaser’s book Missing Microbes is a infective endocarditis after dental cleanings. Infec- frightening look at how current medical tive endocarditis (IE) is an infection of the lining Mpractices, particularly the over-prescrib- of the heart chambers or valves that is rare, but ing of antibiotics and the increased incidence of occurs most of the time in people who have Caesarean section births, has resulted in the abnormal heart valves or advanced heart disease. destruction of beneficial microbes that have In very rare instances it can occur in healthy people resided in humans for millions of years. Even more who do not have heart disease. Furthermore, there frightening is the increasing number of antibiot- is little evidence showing that antibiotics prevent ic-resistant bacteria that are emerging such as C. infections following surgery, including following Diff and MRSA. Blaser argues that while antibiotics the removal of wisdom teeth.2,3 Prophylactic can save lives, the over-use of antibiotics is causing antibiotic use does not prevent dry socket either.4 harm, some of which may eventually be irreparable. As for the use of antibiotics to prevent bacterial The overprescribing of antibiotics is driven by endocarditis, the actual risk of infection following many factors. Pediatricians are often reluctant to dental treatment is very low, even for at-risk take a wait-and-see approach to common children’s patients. As a result, the American Heart Associa- conditions such as upper respiratory illnesses, tion changed its recommendations pertaining to the which often resolve on their own. Adults often use of antibiotics in dental practices several years contribute to the problem by demanding ago.5 The revised recommendations are based on antibiotics for themselves and their children the fact that there is no consistent association whenever they are sick because they consider between dental interventions such as teeth antibiotics the “best treatment.” cleaning and the development of bacterial endocarditis, that brushing the teeth daily Prescribing antibiotics for viral infections is presents a greater risk of endocarditis due to common but useless. The drugs have no effect on repetitive exposure to oral bacteria, the efficacy viruses since they are designed to target bacteria of using antibiotics for prophylaxis is not proven, only. One of the most concerning uses of and the risks of antibiotic prophylaxis outweigh antibiotics is the practice of prescribing them to the benefits. healthy people in order to prevent infections. Dentists often engage in this practice and they A review of studies conducted between 1950 and THE HIGHLY OVER-USED & OVER-PRESCRIBED are responsible for between 7% and 11% of all 2006 that included thousands of patients showed prescriptions written for antibiotics every year.1 that only the highest-risk patients benefit from prophylactic use of antibiotics. There is virtually Dentists prescribe antibiotics for a variety of no benefit for those with moderate to low risk reasons. Patients are told to take antibiotics to and for members of the general population. prevent the development of infection or dry The AHA guidelines list high-risk patients who ANTIBIOTICS socket after surgical procedures and to prevent are more likely to benefit from prophylactic use BY PAMELA POPPER, PhD

52 Naked Food Magazine Naked Food Magazine 53 NAKED TRUTH NAKED DIET

of antibiotics before some dental procedures. These Dentists are responsible not likely to change their recommendations in MAKE YOUR OWN FRUIT & VEGETABLE WASH include patients with a prosthetic heart valve, for between 7% and 11% spite of the evidence. The American Dental By Michael Greger, MD patients who have had valve repair with prosthetic of all prescriptions Association’s website is consistent with the AHA’s material, and patients with a prior episode of IE. recommendations.6 However, there is no mention How might we reduce our exposure to pesticide residues written for antibiotics These patients should take only one dose of an of limiting treatment to one dose prior to on fruits and vegetables? What about staying away from every year. antibiotic by mouth one hour before a procedure. procedures for high-risk patients and most of imported produce? Turns out domestic produce may be No follow up treatment is recommended. the details from the 24-page report did not even worse, dispelling this notion that imported fruits and appear on the site. A link to the AHA report was vegetables pose greater potential health risks to consum- Patients who are considered to be at moderate population as one case per 14 million dental provided, but my guess is that most dentists ers. Buying organic dramatically reduces dietary exposure risk should not take antibiotics for prevention, procedures. The risk for those with an underlying have not read it. to pesticides, but does not eliminate the potential risk. and these include patients who have had valve cardiac condition is one per 1.1 million procedures. repair without prosthetic material, patients with On the other hand, the risk of fatal reactions as Therefore it will be incumbent on patients to Pesticide residues are detectable in about 1 in 10 organic hypertrophic cardiomyopathy, patients with mitral a result of one dose of penicillin is between 15 and refuse to take the drugs when they are pre- crop samples, due to cross-contamination from neighboring valve prolapse with valvular regurgitation and/or 25 per 1 million procedures. In other words, the scribed by dentists. This will benefit patients since fields, the continued presence of very persistent pesticides valvular thickening, and patients with other risk of being harmed by antibiotic prophylaxis is at antibiotics destroy beneficial bacteria, which like DDT in the soil, or accidental or fraudulent use. If you congenital cardiac abnormalities. least 15-25 times higher than the chance of benefit. has a negative effect on many aspects of health soak potatoes in water, between about 2 to 13% of the including immune function. And it will also pesticides are removed, but a 5% acetic acid solution Antibiotic prophylaxis has never been recommend- During the 18 years we have been in business, we indirectly improve public health; fewer people removes up to 100%. What’s that? Plain white vinegar. ed for people at low risk. Low risk patients include have had many members who have been told taking antibiotics will reduce the emergence of A 5% is full strength. What about diluted vinegar? Diluted those with heart murmurs, patients with mitral to take antibiotics 2-3 times per year, each time more antibiotic-resistant bacteria. vinegar only seemed marginally better than tap water. valve prolapse without regurgitation or valvular their teeth are cleaned, and any time they have a Using full strength vinegar would get expensive, though. thickening, patients with coronary artery disease, procedure. Based on these criteria, not one of Dr. Pam Popper is a naturopath, an internation- (including those who have had bypass surgery), them was a candidate for the drugs. Two things are ally recognized expert on nutrition, medicine and Thankfully there’s something cheaper that works even patients who have had rheumatic fever without particularly noteworthy. One is that the AHA has health, and the Executive Director of The Wellness better. Salt water. A 10% salt solution appears to work as valvular dysfunction, and people with pacemakers always recommended against antibiotics for low- Forum. Visit www.wellnessforum.com well or better than full-strength vinegar. To make a 10% and defibrillators. risk patients. This means that dentists have been salt solution you just have to mix up about 1 part salt to References: inappropriately prescribing antibiotics for most of 1. Cleveland JL, Kohn WG. Antimicrobial resistance and dental care: a 9 parts water, though make sure to rinse all of the salt CDC perspective. Dent Abstracts 1998; 43:108–10.9 The AHA report states that there is no published their patients for decades. Even high-risk patients 2. Thomas DW, Hill CM. An audit of antibiotic prescribing in third mo- lar surgery. Br J Oral Maxillofac Surg. 1997;35(2):126–128. off before eating. 3. Kaczmarzyk T, Wichlinski J, Stypulkowska J, Zaleska M, Panas M, data that has determined the risk of IE resulting should only have one dose one hour before a Woron J. Single-dose and multi-dose clindamycin therapy fails to demonstrate efficacy in preventing infectious and inflammatory from dental procedures, that links between IE and procedure. Almost every one of our members complications in third molar surgery. Int J Oral Maxillofac Surg. 2007;36(5):417–422 dental procedures are circumstantial, and much of should not have been given a prescription at all, 4. Bergdahl M, Hedström L. Metronidazole for the prevention of dry socket after removal of partially impacted mandibular third molar: a the “evidence” consists of poorly-documented but to compound the error, these individuals were andomized controlled trial. Br J Oral Maxillofac Surg. 2004;42(6):555– 558. cases that did not establish a cause and effect instructed to take the drugs for 7-10 days. 5. Wilson W, Taubert KA, Gewitz M, et al. Prevention of infective endo- carditis: guidelines from the American Heart Association: a guideline from the American Heart Association Rheumatic Fever, Endocarditis, relationship. The AHA says the risk of IE as a result and Kawasaki Disease Committee, Council on Cardiovascular Dis- ease in the Young, and the Council on Clinical Cardiology, Council on of dental procedures is therefore impossible to Dentists are not solely responsible for the overuse Cardiovascular Surgery and Anesthesia, and the Quality of Care and Outcomes Research Interdisciplinary Working Group. Circulation. measure, but estimates the risk of developing IE of antibiotics, but they have contributed to the 2007;116(15):1736–1754. 6. http://www.ada.org/en/member-center/oral-health-topics/antibi- as a result of dental procedures in the general problem. Like most health professionals, they are otic-prophylaxis

54 Naked Food Magazine Naked Food Magazine 55 NAKEDNAKED KITCHENKITCHEN Caramelized Brussels Sprouts Yield: 4 Servings. Recipe developed by the Naked Food Chefs.

Recipe type: Naked. Low-Fat | Whole Food | Plant-based | Vegan | Organic | Sustainable Approved for: Diabetes | Cancer | Heart Disease | High Cholesterol | Weight Loss | Optimum Health | Fitness Free of: Animal, Dairy & Lactose | Sugar | Salt | Oil | Peanut | GMO | Gluten | Wheat | Alcohol | Chemical | Colorant | Additive | Preservative | Plastic | Metal

INGREDIENTS • 8 pitted dates • ½ cup filtered water • 3 cups fresh Brussels sprouts, sliced in half • 1 cup fresh organic cranberries • 1 Tbsp. miso paste • 1 cup low-sodium vegetable broth or filtered water, divided • 1 organic red onion, chopped • 1 Tbsp. shoyu • ¼ cup almonds, Brazil nuts, or walnuts or a mix of these • Ground pepper to taste

METHOD In a food processor, blend dates and water un- til creamy. Set aside. In a saucepan over medium-high heat sauté Brussels sprouts cut side down, along with onions, miso, cranberries, and 1/2 cup broth or water for about 10 minutes or until lightly brown. Cover. Stir often and add extra cup of water as needed to prevent ingredi- ents from burning. Turn over sprouts and al- low them to caramelize around the edges as well. Add the remaining broth or water, shoyu, ground pepper, and date paste. Stir and combine well. Serve and garnish nuts with herbs.

56 Naked Food Magazine Naked Food Magazine 57 NAKED WELLNESS the importance of a kidney-cleansing

BY EDWARD F. GROUP III, DC, ND

The importance of maintaining a The Function of the Kidneys. kidney-cleansing diet cannot be Healthy kidneys help manage body fluid stability by regulating the balance of sodium overemphasized. Healthy kidneys and water. The kidneys also manage the balance between alkalinity and acidity, and are essential to a variety of body they regulate the hormones and enzymes functions. Kidneys help detoxify responsible for controlling blood pressure. In addition, as mentioned previously, kidneys the blood by removing toxic com- help filter out toxins that build up in response pounds and passing them out to diet and the environment.

through the urine. If blood cleans- The imbalance of body water caused by ing becomes impeded, toxins can toxic kidneys has been linked to negative emotional states, such as stress, paranoia, remain and circulate throughout uncontrolled muscle shaking, general feelings the body to cause harm. Choosing of insecurity and fear, and even panic attacks. Kidney cleansing helps promote a diet that naturally supports the the optimal function of the kidneys. When kidneys will help keep them in optimal health, the kidneys can purify the blood up to 60 times functioning at their best. per day.

58 Naked Food Magazine Naked Food Magazine 59 NAKED WELLNESS

Cleansing with Fruits and Vegetables help cleanse the kidneys: Many organic fruits will help the body with Dandelion root removes excess water from kidney cleansing: the body by stimulating urine production. Dandelion root tea can be made by boiling 1

Organic raw grapes provide nutrients and anti- to 2 tsp. of organic roasted dandelion root in 8 oxidants that support detoxification. Grapes help ounces of pure water. flush uric acid and other waste products from Ginger root and turmeric tea can be made by the kidneys. boiling a few dashes of turmeric powder with Organic cranberries provide quinine, a com- peeled ginger root. If consumed after lunch pound sent to the liver as hippuric acid which helps and dinner, the tea not only flushes toxins from remove urea and uric acid from the kidneys the kidneys but also helps with digestion. and the urinary tract. It also helps discourage bacteria from attaching to urinary tract walls. A General Rule of Thumb Cranberry juice is a great kidney supporter. Eating pure, whole, and raw foods will provide Organic apples are one of the best natural foods the necessary support for your kidneys as well to eat, and they also support natural cleansing. as every other detoxifying organ in your body. Beet juice helps cleanse the entire body. Most raw leafy greens, low-sugar fruits (think berries), nuts and seeds support human health There are also several organic cleansing in numerous ways, not just for cleansing. I'M A GAME CHANGER. vegetables that are readily available in almost every grocery store: It is also imperative to drink enough pure, filtered Garlic is a natural diuretic that helps stimulate water every day in order to provide an easier I choose real food. urine production and flush out the kidneys. Cu- route for toxins to evacuate the kidneys. You can cumbers also work as a natural diuretic and can use distilled water for this purpose; simply add help dissolve kidney and bladder stones. Sprouts 1 tbsp. of raw apple cider vinegar to an 8-ounce help flush out the kidneys due to the great amount glass to give it an extra boost. of water they contain. Onions have been reputed to help pass kidney stones. The onions are boiled, and then liquefied Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, in a blender along with the water they were DABFM, has studied natural healing methods for cooked in. over 20 years. He is the CEO and founder of the Kidney beans, , asparagus, and Global Healing Center. Heading up the research peas contain a vital amino acid called arginine and development team, Dr. Group assumes a that helps cleanse the kidneys of ammonia. hands-on approach in producing new and advanced degenerative disease products and information. Visit GlobalHealingCenter.com There are also many root vegetable teas that will NAKEDFOODMAGAZINE.COM

60 Naked Food Magazine NAKED COLUMN

I am not searching for sponsored studies in any nutrients, provides year-round access to a CAN WE TRUST sponsored systematic way. They just appear in the tables variety of fruits, and is a cost-effective way of contents of journals I typically read and are to help people meet fruit recommendations. easily identified by their titles. In each of these • SPONSOR: Juice Products Association cases, the sponsors got what they paid for. Recent sponsored studies have not come to • STUDY: Can Probiotic Yogurt Prevent Diar- conclusions contrary to the interests of the rhoea In Children On Antibiotics? A Dou- RESEARCH sponsor. Coincidence? You decide. ble-blind, Randomised, Placebo-Controlled Study, by Michael J Fox, Kiran D K Ahuja, Iain K • STUDY: The Effect Of A High-Egg Diet On Robertson, Madeleine J Ball, Rajaraman D Cardiovascular Risk Factors In People With Eri. BMJ Open 2015;5:e006474. doi:10.1136/bm- Type 2 Diabetes: The Diabetes And Egg STUDIES? jopen-2014-006474. (Diabegg) Study— A 3-Mo Randomized MARION NESTLE, PhD, MPH • CONCLUSION: A yogurt combination of LGG, Controlled Trial, by Nicholas R Fuller, Ian D La-5 and Bb-12 is an effective method for Caterson, Amanda Sainsbury, Gareth Denyer, reducing the incidence of antibiotic- Mackenzie Fong, James Gerofi, Katherine Baqleh, associated diarrhoea in children. Kathryn H Williams, Namson S Lau, and Tania P • SPONSOR: Parmalat Australia Markovic. Am J Clin Nutr 2015; 101:705-713. I am increasingly • CONCLUSION: High egg consumption did not • STUDY: Dairy Consumption And Risk Of concerned about have an adverse effect on the lipid profile Cardiovascular Disease: An Updated Meta- of people with T2D [type 2 diabetes] in the the proliferation Analysis Of Prospective Cohort Studies, by context of increased MUFA [monounsaturated of research studies Li-Qiang Qin PhD, Jia-Ying Xu PhD, Shu-Fen Han fatty acid] and PUFA [polyunsaturated fatty sponsored and funded PhD, Zeng-Li Zhang PhD, You-You Zhao PhD, acid] consumption. This study suggests that Ignatius MY Szeto PhD. Asia Pac J Clin Nutr. 2015 by food, beverage, or a high-egg diet can be included safely as part Mar;24(1):90-100. doi: 10.6133/apjcn.2015.24.1.09. supplement companies of the dietary management of T2D, and it may • CONCLUSION: This meta-analysis provided with a vested interest provide greater satiety. further evidence supporting the beneficial • SPONSOR: Australian Egg Corporation in the outcome. effect of dairy consumption on CVD. Low- These almost fat dairy products and cheese may protect • STUDY: Squeezing Fact From Fiction About invariably come to against stroke or CHD incidence. 100% Fruit Juice, by Roger Clemens, Adam • SPONSOR: Nestec Ltd. (Nestlé R&D (China) conclusions in favor Drewnowski, Mario G Ferruzzi, Cheryl D Toner, and Ltd. Two of the authors work for the company of the sponsor’s Diane Welland. Adv Nutr 2015;6: 236S-243S. doi: (to which I am not related). food product. 10.3945/an.114.007328. • CONCLUSION: The preponderance of evidence • STUDY: Cocoa Flavanol Consumption supports the position that 100% fruit juice Improves Cognitive Function, Blood Pres- delivers essential nutrients and phyto- sure Control, And Metabolic Profile In Elderly

62 Naked Food Magazine Naked Food Magazine 63 NAKED COLUMN

Subjects: The Cocoa, Cognition, And press. in men and women at risk of T2DM vs. Aging (Cocoa) Study —A Randomized • CONCLUSION: Collectively, these findings baseline values and values during dairy HOW SPONSORED RESEARCH WORKS. Controlled Trial, by Daniela Mastroiacovo, indicate that acute natural cocoa consumption product consumption. A company that hires researchers to Catherine Kwik-Uribe, Davide Grassi, Stefano Neco- was associated with decreased obesity-related • SPONSOR: Dairy Research Institute/National perform a study may require the re- zione, Angelo Raffaele, Luana Pistacchio, Roberta disease risk. Dairy Council searchers to sign a nondisclosure Righetti, Raffaella Bocale, Maria Carmela Lechi- • SPONSOR: The Hershey Company agreement before they are funded, ara, Carmine Marini, Claudio Ferri, and Giovam- • STUDY: Chronic Consumption Of Flavanone- by which researchers waive their right battista Desideri. Am J Clin Nutr 2015; 101:538-548 • STUDY: Dietary Flaxseed Independently Rich Orange Juice Is Associated With to release any results independently doi:10.3945/ajcn.114.092189. Lowers Circulating Cholesterol And Low- Cognitive Benefits: An 8-Wk, Randomized, and release them only to the sponsor. • CONCLUSION: These data suggest that the ers It Beyond The Effects Of Cholesterol- Double-Blind, Placebo-Controlled Trial In The sponsor may fund several stud- habitual intake of flavanols can support Lowering Medications Alone In Patients Healthy Older Adults, by Rebecca J Kean, Dan- ies at the same time, suppressing re- sults found contrary to their business healthy cognitive function with age. With Peripheral Artery Disease, by Andrea L iel J Lamport, Georgina F Dodd, Jayne E Free- interests while publicizing the results • SPONSOR: Mars, Inc. Edel, Delfin Rodriguez-Leyva, Thane G Maddaford, man, Claire M Williams, Judi A Ellis, Laurie T Butler, that support their interests. Indeed, Stephanie PB Caligiuri, J Alejandro Austria, Wendy and Jeremy PE Spencer. Am J Clin Nutr 2015; a review of pharmaceutical studies • STUDY: Whey Protein Supplementation Weighell, Randolph Guzman, Michel Aliani, and 101:506-514 doi:10.3945/ajcn.114.088518. revealed that research funded by Preserves Postprandial Myofibrillar Protein Grant N Pierce. J. Nutr. 2015; 145:749-757. • CONCLUSION: Chronic daily consumption drug companies was less likely to be Synthesis During Short-Term Energy • CONCLUSION: Milled flaxseed lowers total and of flavanone-rich 100% orange juice over 8 published, but the drug-company- Restriction In Overweight And Obese LDL cholesterol in patients with PAD [periph- weeks is beneficial for cognitive function in funded research that was published Adults, by Amy J Hector, George R Marcotte, Tyler eral artery disease] and has additional LDL- healthy older adults. was more likely to report outcomes A Churchward-Venne, Caoileann H Murphy, Leigh cholesterol-lowering capabilities when used • SPONSOR: Partially funded by the State of favorable to the sponsor. Breen, Mark von Allmen, Steven K Baker, and Stuart in conjunction with CLMs [cholesterol- Florida Government, Florida Department M Phillips. J Nutrition 2015;145:246–52. lowering medications]. of Citrus. The authors report: “Florida Cit- WHAT TO LOOK FOR. • CONCLUSION: We conclude that whey protein • SPONSOR: Flax2015, the Canola Council of rus helped designed the research. None of Leading medical journals now require an exact description of the funding supplementation attenuated the decline in Canada, and others. the authors reported a conflict of interest sources and any potential financial postprandial rates of MPS [Myofibrillar Protein related to the study.” interests that the authors of a Synthesis] after weight loss, which may be of • STUDY: Sugar-Sweetened Product Consump- research article may have. The disclo- importance in the preservation of lean mass tion Alters Glucose Homeostasis Compared sures are usually described in depth during longer-term weight loss interventions. With Dairy Product Consumption In Men towards the end of the full-length • SPONSOR: The Dairy Research Institute And Women At Risk Of Type 2 Diabetes Marion Nestle is a consumer activist, nutrition- article, but some journals even through the Whey Protein Research Mellitus, by Kevin C Maki, Kristin M Nieman, ist, and academic who specializes in the politics indicate funding sources in the brief Consortium. Arianne L Schild, Valerie N Kaden, Andrea L Lawless, of food and dietary choice. Nestle received her abstract of an article. This allows the Kathleen M Kelley, and Tia M Rains. J Nutr. 2015; BA, PhD, and MPH from the University of readership of the published articles • STUDY: Natural Cocoa Consumption: Poten- 145:459-466 doi:10.3945/jn.114.204503. California. She is Paulette Goddard Professor in to consider the funding source and tial To Reduce Atherogenic Factors? By Brian • CONCLUSION: These results suggest that SSP the Department of Nutrition, Food Studies, and potential financial interests of the authors when evaluating the results K. McFarlin, Adam S. Venable, Andrea L. Henning, consumption is associated with less favor- Public Health at New York University. Author and conclusions of a clinical trial. Eric A. Prado, Jill N. Best Sampson, Jakob L. Vingren, able values for HOMA2–%S, LMTT disposition of numerous books, including Food Politics, David W. Hill. J Nutritional Biochemistry 2015: in index, HDL cholesterol, and serum 25(OH)D and What to Eat. Visit FoodPolitics.com

64 Naked Food Magazine Naked Food Magazine 65 NAKED KITCHEN

PUMPKIN RAISIN MUFFINS Yield: 1 Batch. Recipe developed by Chef AJ

INGREDIENTS • 2 large, very ripe bananas • ½ cup nondairy milk • 1 – 15 once can pumpkin (not pumpkin pie filling) • ½ cup date paste (see below) • 2 Tbsp. ground flax seeds • 1 Tbsp. pumpkin pie spice • 1 Tbsp. alcohol-free vanilla • 1 cup raisins • 3 cups gluten-free oats

METHOD Making the date paste Soak 2 cups of pitted dates in 1 cup of liquid (water, unsweetened non-dairy milk, or unsweetened juice) overnight or for several hours until much of the liquid is absorbed. In a food processor, process dates and liquid until completely smooth. Store remaining date paste in the refrigerator and use for desserts, or as sweetener for other recipes.

Making the muffins Preheat oven to 350 degrees F. In a food processor fitted with the “S” blade, process bananas and nondairy milk until smooth. Add pumpkin, date paste, extract, flax seeds, and spice and continue processing until smooth and creamy. Transfer to a large bowl and stir in the oats and raisins. Spoon equal amounts of batter into a muffin tin lined with cupcake liners or silicone baking cups. You need to fill each muffin liner with about ½ cup of batter as these do not rise. A retractable ice cream scoop works well. Bake 45 minutes.

66 Naked Food Magazine