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16 NAKED WISDOMThe Best Kept Secret in Medicine By Michael Greger, MD

34 NAKED FITNESSLow Carb vs. High CarbBy John McDougall, MD

22 NAKED FOOD How To Really Read A LabelBy Amy Lucariello, BS, CNTP

NAKED TRUTHWhat Your Blood Sugar Is Telling YouBy Pamela Popper PhD

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6 NAKED WELLNESS The Ultimate Guide To Weight Loss By PCRM

54 NAKED LIFEHow To Fix Panic DisorderBy Douglas Lisle, PhD

40 NAKED LIFESTYLE Probiotics 101 By Michael Klaper, MD

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NAKED COLUMN Meat and Cancer By David Katz, PhD

608 reasons flax beats eggs!

14NAKED SpOTLIGHT

13

A Powerful 2016!Although it may be impossible to remove every negative or stressful influence in our lives at all times, we must try to change our outlook and our reactions with positive ones. Why? Because stress is a powerful and self-inflicted toxin that affects our physical and mental well-being.

Quantum physics proves that thoughts affect matter, and that particles are connected to each other from their very core, no matter how distant they are from one another. Every particle in the existence of the universe is made out of the same particles we are made of. Therefore, as much as we are what we eat, we are also what we think and what we feel. Kindness, patience, compassion, and love are food for our spirit and the power that can stop wars, injustice, and pain in the world.

According to science, what affects you, affects me. Therefore, together, we are an army of change. We can affect our spirit, as well as the world around us. I wish you a new wonderful year inspired by change, wisdom, light, and joy.

Onward!

Margarita RestrepoFounder and Editor-in-Chief

FROM THE EDITOR

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Oat Blueberry Parfait13Quick Protein Baja Bowl16Scalloped Potatoes with Safron Cream by Chef Del Sroufe20

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NAKED WELLNESS

WEIGHT-LOSSTHE ULTIMATE GUIDE TO

BY PHYSICIANS’ COMMITTEE FOR RESPONSIBLE MEDICINE (PCRM)

Of the many ways to lose weight, one stands

out as by far the most healthful. When

you build your meals from a generous array of

vegetables, fruits, whole grains, and beans—

that is, healthy vegetarian choices—weight loss

is remarkably easy. And along with it come

major improvements in cholesterol, blood

pressure, blood sugar, and many other aspects

of health. The message is simple: Cut out the

foods that are high in fat and devoid of fiber, and

increase the foods that are low in fat and full of

fiber. This low-fat, vegan diet approach is safe

and easy—once you get the hang of it.

Getting started can seem a bit daunting. It is

often hard to imagine doing anything—be it a

diet, new exercise regimen, or any other new,

healthy habit—forever. The best way to do this

approach is to follow the diet completely for

three weeks. This means no sneaking ranch

dressing onto your salad, adding egg whites to

muffin batter, or having a bit of chicken with

dinner. Only by doing the diet all the way will you

be able to reap all the benefits and avoid lapses

that can lead to weight gain.

So let’s get started! Choose the day when you

would like to start the diet. Weigh yourself before

you start and keep track of your weight during

the three weeks. Also, keep a record of what you

are eating. Keeping a food record and a journal

of how you feel while you’re on the diet will

help you monitor your progress.

OvERall PRINcIPlEsChoose foods from plant sources. Avoid all animal

products and saturated fat, and keep vegetable

oils to a bare minimum.

Focus on the “New Four Food Groups”

The New Four Food Groups—grains, legumes,

vegetables, and fruit—can provide you with all

the nutrients you need. To meet your nutrient

needs, select 8 servings of grains, 3 servings of

legumes, at least 4 servings of vegetables, and

3 servings of fruit daily. It is important to vary

the foods you choose within the food groups,

not only because “variety is the spice of life”,

but also because it helps you to cover all your

nutritional bases. The food guide chart below

will provide you with about 1500 calories.

Naked Food Magazine 8 Naked Food Magazine 9

BREAKFASTOften breakfast can be similar to the one you are accustomed to with a few simple modifications.

Hot cereals: oatmeal, cream of •wheat, creamy rice cereal, grits, or Irish oatmeal with cinna-mon, raisins and/or applesauce (no milk)High-fiber cold cereals: wheat •or oat bran cereals with non-fat soy or rice milk and berries, peaches, or bananasMelons, such as cantaloupe and •honeydew, or any other fruitWhole grain toast topped with •cinnamon or jam (no butter or margarine)Bagels (no cream cheese) •topped with apple butter or hummusOven-roasted “home fries” •plain or smothered with roast-ed mushrooms, peppers, and onions

If you like extra protein:Fat-free meat substitutes, such •as Gimme Lean™ fat-free “sau-sage”English baked beans or chick-•peasBreakfast burrito filled with fat-•free refried beans, lettuce, and tomato (no egg or cheese)Tofu scrambler or marinated •tempeh in small amounts

LUNCHWhether you dine in or out at

lunchtime, there are lots of healthy and delicious options to choose from. Here are some ideas to get you started.Salads

Garden salad with lemon juice, •fat-free dressing, or soy or teri-yaki sauceLegume-based salads: three-•bean, chickpea, lentil, or black bean and corn saladsGrain-based salads: noodle, •couscous, bulgur, or rice salads

Soups:Vegetable-based soups: pota-•to-leek, carrot-ginger, mixed vegetable, or mushroom-bar-ley.Legume-based soups: black •bean, vegetarian chili, spinach lentil, minestrone, or split pea.Instant or prepared soups (as •long as they are low-fat and free of animal products).

Sandwiches/Wraps:CLT: cucumber, lettuce, and •tomato sandwich with Dijon mustardHummus sandwich tucked into •whole wheat pita with grated carrots, sprouts, and cucum-bersSandwich made with fat-free •meat alternatives such as bar-beque seitan or veggie pep-peroni slices with your favorite sandwich veggiesBlack bean dip, peppers, toma-•toes, and lettuce wrapped in a

whole-wheat tortillaItalian eggplant sub: baked •eggplant slices, pizza sauce, and mushrooms on a multi-grain sub rollBlack bean and sweet potato •burrito with corn and toma-toes

Other Ideas and Add-OnsLast night’s leftovers•Fresh fruit, applesauce, or fruit •cup packed in juiceCut-up vegetables•Rice cakes, fat-free crackers, •baked tortilla chips

DINNEREmphasize vegetables and grains in all your meals. The evening meal is a good place to try new items. You might start with a bean, rice or other grain, or potato dish and add a couple of vegetables.Starches:Grains: Use generous amounts of grains.

pasta•brown rice•boxed rice dishes (e.g., pilaf, •curried rice, etc.)couscous•

Potatoes: Enjoy them baked or mashed and topped with steamed vegetables, salsa, ketchup, Dijon mustard, black pepper, or black beans.Breads: Whole-grain is preferred. Avoid sweet breads that contain oil, eggs, or milk.

Vegetables: Try any vegetables you like.

Greens (broccoli, spinach, kale, •Swiss chard) topped with lem-onCarrots•Corn (note: corn is technically •a grain, but works as a veg-etable)

Legumes: Pinto beans, vegetarian refried beans, baked beans, black beans, garbanzos, kidney beansMain Dishes:

Pasta marinara: Choose com-•mercial brands that are free of cheese and are low in fat.Beans and rice: Try black •beans with salsa, vegetarian baked beans, or fat-free refried beans.Soft tacos: Prepare this dish •

with whole-wheat flour torti-lla, beans, lettuce, tomato, and salsa.Chili: Vegetarian boxed ver-•sions are fine.Veggie lasagna: Made with low-•fat tofu to replace the ricotta, layered with grilled veggies.Rice pilaf, Spanish rice, or pack-•aged rice dinners: Try packaged rice dishes and omit butter.Steamed rice and stir-fried veg-•etables: This meal can be sea-soned with soy sauce. Be sure to use a non-stick pan.Fat-free vegetarian burgers: •Make your own lentil burgers or try soy-based commercial brands.Fajitas: Lightly sauté sliced bell •peppers, onions, and eggplant

in a non-stick pan, with fajita seasonings.

DESSERTSFresh fruit•Fat-free chocolate or fruit sor-•bet100 % Fruit Popsicles (sugar-•free)Baked apples•

SNACKSBagels (plain or flavored; no •cheese, butter, or margarine)Fruit, carrots, or celery sticks•Vegetarian soup cups (split •pea, lentil, etc.)Toast with jam (no butter or •margarine)Baked tortilla chips with salsa •or bean dip

IF YOUR REGULAR MEAL IS: TRY THIS INSTEAD:

Cereal with non-dairy milk, Orange juice, Strawberries•Cinnamon raisin toast with jam, Coffee with non-fat, non-dairy creamer, Banana•Scrambled low-fat tofu, Oven-roasted potatoes, English muffin, fat-free sausage, tea•Bagel plain or with fruit spread, Soy latte made with non-fat soymilk•

Cereal with milk, Orange juice, Strawberries•Donut, Coffee with cream, Banana•Scrambled eggs, Home fries, English muffin, Sausage, tea•Bagel with cream cheese, Latte•BR

EAKF

AST

Sandwich with hummus or black bean spread, lettuce, and tomato, Applesauce, •Fat-free chips or crackersVegetable soup or minestrone, Bread, Green salad with fat-free dressing or vinegar•Last night’s leftovers (veggie burger, mashed potatoes, mushroom gravy, corn, and •peas), OrangeSeasoned tofu and sweet potato burrito with lettuce, tomato, and onion (hold the •cheese), Rice, Vegetarian black beans

Turkey sandwich with lettuce, tomato, and mayo, Yogurt, •Potato chipsChicken noodle soup, Bread, Green salad•Last night’s leftovers (roast beef, mashed potatoes, gravy, and •peas), OrangeChicken burrito, Rice, Refried beans•

LUNC

H

Pasta primavera with mixed vegetables and garlic or spaghetti with marinara sauce, •Green salad with fat-free balsamic vinaigrette, Toasted French bread without butter, Chocolate sorbetBroiled portabella mushrooms, Boiled new potatoes with basil and black pepper, •Asparagus with orange sauceVegetarian tofu soup, Stir-fried Chinese vegetables (hold the oil), Broccoli with garlic •sauce, Lots of riceVegetable fajita (hold the oil), Rice, Vegetarian black beans•Margarita•

Fettuccine Alfredo or spaghetti with meatballs, Green salad with •ranch dressing, Garlic bread with butter, Butter-pecan ice cream

Broiled salmon, Boiled new potatoes with parmesan cheese, •Asparagus with hollandaiseHot and sour soup, Beef and broccoli, Rice •

Chicken fajita, Rice, Refried beans•Piña Colada•

DINN

ER

WEIGHT LOSS MEAL SUGGESTIONS

NAKED WELLNESS

Naked Food Magazine 10 Naked Food Magazine 11

NAKED WELLNESS

GENERal TIPsTRYING NEW FOODS AND TASTES:

Explore new recipes, new •

books, and new products.

Fat-free meat substitutes can •

ease the transition.

Be strict with yourself. This is •

easier than teasing yourself

with small amounts of the

foods you are trying to leave

behind.

Focus on the short term. •

Three weeks is a short time.

Frozen vegetables are fine.•

Glass-stored beans and •

vegetables are okay for

convenience.

CUTTING THE FAT:Use a non-stick pan.•

“Sauté” vegetables in water •

or vegetable broth.

Steam vegetables.•

When you can’t avoid oil, •

use a cooking spray instead

of poured oils.

Use non-fat, non-dairy cof-•

fee creamers.

Read package labels to •

check grams of fat per

serving. It is best to choose

products that have less than

2 grams of fat per serving.

ON THE GO:Travel Tips:

Request non-dairy vegetar-•

ian meals for flights

All hotel restaurants have •

oatmeal, pasta with tomato

sauce, potatoes, and veg-

etable plates, even if these

items are not on the menu.

Bring along instant soup •

cups, instant oatmeal, and

small containers of soy- and

rice milk.

Dining Out: Look for ethnic

restaurants, especially Japa-

nese, Chinese, Indian, Mexican,

and Italian, as they usually have

vegetarian dishes.

Japanese: vegetable sushi•

Chinese: lots of rice with •

smaller amounts of veg-

etable dish; request oil-free

and sauce on the side

Mexican: bean burrito •

with Spanish rice. Hold the

cheese, sour cream, and

guacamole. Ask the waiter

to bring out warm corn tor-

tillas to dip in the salsa and

to take away the fried chips.

Italian: pasta e fagioli (soup); •

pasta marinara. Ask that oil

be kept at an absolute mini-

mum.

Thai: vegetarian selections •

with lots of rice. Avoid coco-

nut milk

Indian: rice dishes or breads •

(beware of curries—very

fatty)

Middle Eastern: couscous; •

baba ganouj and hummus

with lots of pita bread

American: vegetable plate; •

salad bar; baked potato;

baked beans; spaghetti;

fruit plate. For salads, ask for

no dressing, or try lemon

or lime juice or soy or teri-

yaki sauce. Ask that fatty

toppings, such as cheese,

bacon, eggs, be left off.

At Work: Keep instant soups,

3-bean salad, rice cakes, bagels,

fresh or dried fruit, bean dip

with rice cakes or fat-free chips

on hand.

CRAVINGS:Stock up on healthful foods •

at home and at work to

prevent hunger-induced

indiscretions.

Keep unhealthful foods out •

of the house. Donate non-

perishable items that aren’t

allowed in the diet to your

local food pantry.

If you follow a very low-fat •

menu, your tastes will grad-

ually drift to prefer lower-fat

foods.

TROUBLESHOOTING: If beans give you gas, use •

less beans and more grains

and meat analogs.

What to tell others:

“I’m following a low-fat [or •

vegetarian] diet right now.”

“I’m trying to increase my •

fruit and vegetable intake

and cut out some fat."

vEGETaBlEs(A serving equals 35-50 kcal)At least one serving should be a raw vegetable like salad or carrot sticks and one should be a dark leafy green vegetable like kale or broccoli.

Aim for at least 4 servings of vegetables each day. This means ½ cup cooked or 1 cup raw. As long as the vegetable isn’t topped with a fatty dressing or sauce, eat as many servings as you want from this group. At least 1 vegetable servings should be calcium-rich, dark leafy greens, such as broccoli, kale, or collards. Check the servings off each day:

Aim for no more than 1 sweet serving per day. Sweets should be fat free. Try fruit if craving sweets. Other low-fat ideas include a bowl of sweetened whole grain cereal with low-fat soymilk, a soymilk/fruit smoothie, or sautéed bananas or apples (in water and a bit of maple syrup) with a little cinnamon.

One sweet serving should have no more than 1 gram of fat and equal 100 kcal.

sWEETs (Optional)

FRUIT(A serving equals 80 kcal) Limit fruit juices and eat whole pieces of fruit instead.

Aim for 3 servings of fruit each day. A serving is ½ cup chopped or one small piece of fruit. Aim for low-calorie, high-nutrition fruits like strawberries, kiwis, mangoes, blueberries, peaches, plums, oranges, grapefruit, and raspberries. Check the servings off each day:

lEGUMEs(A serving equals about 100 kcal) Have at least 1 cup of beans every day.

You should have 3 servings from the legume group each day. A serving is a half-cup of cooked beans, ½ cup low-fat bean spread, 1 cup low-fat soymilk, or 1 oz. of veggie meat substitute. Check the servings off each day:

GRaINs(A serving equals about 80 kcal) 6 of the 8 servings should be from whole grain sources like wheat bread, brown rice, whole wheat pasta, bran cereal, and oatmeal.

Aim for 8 servings a day. A serving is ½ cup cooked grain, like oat-meal or pasta, 1 oz. of dry cereal (usually ¾ cup to 1 cup), one slice of bread, or half a pita bread or tortilla. Most bagels are actually four servings. Eight servings may sound like a lot, but 1 cup of oatmeal for breakfast, a sandwich with two slices of bread for lunch, and a bowl of pasta made with 1½ cups of spaghetti with a slice of French bread meets your 8-serving goal. Check the servings off each day:

Naked Food Magazine 12 Naked Food Magazine 13

INGREDIENTS 1 cup fresh organic blueberries, divided•1 cup non-dairy milk•11/2 bananas, peeled (1 whole, 1/2 sliced)•1 cup gluten-free rolled oats•2 tablespoons chia seeds•1/4 cup sunflower seeds•2 tablespoons dried cranberries or raisins•1/2 tablespoon shredded coconut (op-•tional)1 spring fresh mint •

METHODIn a food processor, blend the milk, 1/2 cup of blueberries, and 1 whole banana. Pour into a small container and set aside.To assemble the parfait, you will split the following ingredients between two bowls or medium size jars. Slice the remaining banana in the serving dishes. Add a layer of rolled oats, one thin layer of chia seeds, one layer of sunflower seeds, and the cranberries or raisins. Add a few blueberries, and fill up each serving bowl with the blueberry-banana-milk mixture. Top with a few blueberries, mint leaves, and shredded coconut (optional).

If you’ve checked off all your

boxes and you’re still hungry,

add extra servings of foods from

the vegetable or legume group

to your plate. Is this too much

food for you? Cut out the sweets

first, then subtract a grain

serving or two. However, you

shouldn’t cut your calories too

low. Most people should never

go below 1200 calories per day.

CONDIMENTS AND BEVERAGES

For salad dressings and •

condiments, use non-fat

varieties, such as fat-free Ital-

ian dressing for salads and

mustard for sandwiches.

Coffee and tea are fine, but •

make sure to use non-fat,

non-dairy creamers and

sweeteners.

Alcoholic beverages can be •

used occasionally. Avoid

creamy beverages such as

White Russians and Bailey’s

Irish Cream.

Sugar may be used occa-•

sionally.

Nuts, seeds, avocadoes, ol-•

ives, peanut butter, choco-

late (non-dairy), and full-fat

soy products such as tofu,

tempeh, and soy cheese,

come from plant foods, but

are too high in fat to be

conducive to weight loss.

These foods may be used

in modest amounts on rare

occasions.

FOODS TO AVOID

• Meats, poultry, fish, eggs

(both whites and yolks), and

all dairy products (regular and

non-fat), including milk, yogurt,

cheese, ice cream, cream, sour

cream, and butter.

•Addedoils,suchasmargarine,

salad dressings, mayonnaise,

and cooking oils.

• Fried foods, such as potato

chips, French fries, onion rings,

tempura, and donuts.

A WORD ABOUT...Protein: Plant foods have

plenty of protein. The recom-

mended amount of protein

in the diet is 10-12 percent

of calories. Most vegetables,

legumes, and grains contain

this amount or more. Excel-

lent protein sources include

beans or lentils (especially in

combination with rice or other

grains) and meat analogues,

such as veggie burgers.

Calcium: Plant-based sources

of calcium are widely avail-

able. Good sources of calcium

include broccoli, kale, collards,

mustard greens, beans, figs,

fortified orange juice, fortified

cereal, and fortified, non-fat

soy- or rice milks.

Vitamin B12: Vitamin B12 is

only found in animal prod-

ucts and fortified foods, such

as many breakfast cereals and

soymilks. To ensure an ade-

quate intake on this diet, you

should take a common multi-

vitamin or a B12 supplement

of 5 µg per day.

Now that you know what

foods to eat and what nutri-

ents to look out for, it’s time

to figure out how to translate

that into actual meals.

OAT BLUEBERRY PARFAITYield: 2 Servings. Recipe by the Naked Food Chefs

NAKED WELLNESS

The Physicians Committee for Responsible Medicine (PCRM) is a

non-profit organization, which promotes a vegan diet, preventive

medicine, alternatives to animal research, and encourages higher

standards of ethics and effectiveness in research. For more information

visit www.pcrm.org.

Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable

Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health

Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives

Naked Food Magazine 14 Naked Food Magazine 15

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NAKED SPOTLIGHT

Eggs have long played a crucial part in constructing baked desserts. Eggs also help give structure to breads, binding to pancakes, and richness to brownies. However, there are many issues with eggs starting with the way they are mass produced, organic, free-range, or not. In addition, they are a high-cholesterol food and an animal protein. The good news is, there is a new egg in town: the flax egg. This one is packed with healthy fats, fiber, and plant-protein. Here are eight reasons you should dump the carton for the bag:

PRICEA dozen eggs at the thriftiest markets usually runs about $3.

For organic or free-range labels, you can pay up to $6 or $7 a dozen. That’s more than 50 cents per egg. You can buy 4 pounds of organic ground flax meal for less than $12 through health food online stores. Given that one flax egg is about 1 tablespoon of flax, and there are 70 tablespoons in each pound, that’s about 4 cents per flax “egg”.

FIBERFlax, like all plants, has fiber. 1 tablespoon has 11% of your

daily fiber needs. Eggs, like all animal foods, have no fiber.

EARTH-FRIENDLYWe can all picture the crowded, cramped chicken coops photo-

graphed in the media: clipped wings, no sunlight, and consuming a lot of natural resources. Like any switch from animal to plants, Mother Earth will smile on you.

TASTING-FRIENDLYBecause of fears of salmonella poisoning, the idea of tasting

anything with raw eggs can throw off one’s appetite. However, when baking with flax, you don’t need to worry about this. You can taste your batter before it goes in the oven, and kids can happily lick all spoons and spatulas.

FAT, THE GOOD KIND Flax is loaded with the es-sential Omega-3 fatty acids.

One flax “egg” has about 1.8 g of this Omega-3, without any of the saturated fat or cholesterol found in chicken eggs. In fact, the “Omega-3” eggs you can find at the market are from chickens that are fed with flax seeds.

SPOILAGEEggs have an expiration date. Flax meal, though, can last for

months in the fridge. You can keep the seeds in the freezer for even lon-ger. Spoilage concerns are minimal.

FLAVORFlax offers a subtle nutty flavor that can balance the sweet-

ness of pancakes and muffins. It also blends with pretty much any other ingredient in your recipe without al-tering their flavor.

CONVENIENCEIt’s easy. No more fishing out shells or broken yolks. Making

a flax egg is as simple as mixing with hot water. Ready yet?

MAKING A FLAx EGGSubstitute flax in baking recipes following this simple ratio:1 chicken egg = 1 tablespoon flax + 3 tablespoons filtered water. In a food processor, blend the flax seeds and water for about 10 seconds or until the mixture looks homogeneous. Let sit for about 5 minutes until goopy and “egg-like”, and mix with the rest of the ingredients, following your recipe.

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FLAx BEATS EGGS!8 REASONS

Naked Food Magazine 16 Naked Food Magazine 17

NAKED WISDOM

Even though the most widely

accepted, well-established

chronic disease practice

guidelines uniformly call for

lifestyle change as the first line

of therapy, physicians often do

not follow these guidelines.

Yet lifestyle interventions are

often more effective in reducing

heart disease, hypertension,

heart failure, stroke, cancer,

diabetes, and deaths from all

causes than almost any other

medical intervention.

THE BEST KEPT SECRET IN MEDICINE

BY MICHAEL GREGER, MD

Naked Food Magazine 18 Naked Food Magazine 19

Numerous entreaties have been made over

the past 2 decades to improve the nutrition

knowledge and skills of medical students

and physicians. Patients routinely seek phy-

sicians' guidance about diet, and the rela-

tion of nutrition to the prevention and treat-

ment of disease is well known. However,

practicing physicians continually rate their

nutrition knowledge and skills as inadequate.

It also is no surprise that more than one-half

of graduating medical students report that

the time dedicated to nutrition instruction is

inadequate.

"Some useful lessons come from the war on

tobacco," Dr. Neal Barnard wrote in the American

Medical Association’s Journal of Ethics. When

he stopped smoking in the 80s, the lung cancer

death rate was peaking in the U.S., but has since

dropped, along with dropping smoking rates.

No longer were doctors telling patients to

give their throat a vacation by smoking a fresh

cigarette. Doctors realized they were more

effective at counseling patients to quit smok-

ing if they no longer had tobacco stains on their

own fingers. In other words, doctors went from

being bystanders—or even enablers—to lead-

ing the fight against smoking. And today, he

says, plant-based diets are the nutritional

equivalent of quitting smoking.

If we were to gather the world’s top unbiased

nutrition scientists and experts, there would be

very little debate about the essential properties

of good nutrition. Unfortunately, most doctors

are nutritionally illiterate. And worse, they don’t

know how to use the most powerful medicine

available to them: food.

Physician advice matters. When doctors told

patients to improve their diets, to cut down

on meat, dairy, and fried foods, patients were

more likely to make dietary changes when their

doctors advised them to. And it may work even

better if doctors practice what they preach.

Researchers at Emory University randomized

patients to watch one of two videos. In one

video, a physician briefly explained her personal

healthful dietary and exercise practices and had

a bike helmet and an apple visible on her desk,

and in the other, she did not discuss her

personal practices and the apple and bike

helmet were missing. For example, in both

videos the doctor advised the patients to cut

down on meat; to not have meat for breakfast

as often, and have no meat for lunch or dinner

at least half the time as a simple place to start

improving their diets, but in the disclosure video,

the physician related that she had successfully

cut down on meat herself, and perhaps not

surprisingly, patients rated that physician to be

more believable and motivating. So physicians

who walk the walk—literally—and have health-

ier eating habits not only tend to counsel more

about diet and exercise, but also appear more

credible and motivating when they do so.

It may make them better doctors. A randomized

controlled intervention trial to clean up doctors'

diets, called promoting Health by Self

Experience, found that healthcare providers’

personal lifestyles were directly correlated with

their clinical performance.

Healthcare providers' own improved well-being

and lifestyle cascaded to the patients and clin-

ics, suggesting an additional strategy to achieve

successful health promotion.

Are you ready for the best kept secret in

medicine? The best kept secret in medicine is

that, given the right conditions, the body heals

itself. Treating cardiovascular disease, for

example, with appropriate dietary changes is

good medicine, reducing mortality without any

adverse effects. Yes, we should keep doing

research, but educating physicians and patients

alike about the existing knowledge about the

power of nutrition as medicine may be the best

investment we can make.

MEDICAL SCHOOL NUTRITION EDUCATION

While bad nutrition advice from federal

authorities has been chalked up to corporate

influence, bad advice from the medical profession

more likely arises out of ignorance. What is the

status of nutrition education in medical schools?

Back in 1980, less than a quarter of medical

schools required a single course on nutrition.

By 1981, though, we were up to 32%, then 37%,

then slipping to 35% and back down to 27% by

1984. That was a quarter century ago. What about

20 years later in 2004? In a survey sent to all U.S.

medical schools, we went from 27% in 1984 all

the way up to 30%. On average, out of thousands

of hours of preclinical instruction, doctors get an

average of 23.9 hours of nutrition education, with

most getting only 11 to 20 hours. Only a quarter

of medical schools require a single course on

nutrition.

One of the latest updates recorded that in 2004

we were at 30% and in 2011 we were at 25%,

nearly the lowest ever recorded. They conclude

in their 2010 paper: “The teaching of nutrition in

U.S. medical schools still appears to be in a

precarious position, lacking a firm, secure place in

the medical curriculum of most medical schools.”

They advocate for, at a minimum, “the 25 hours

of nutrition education needed to properly train

physicians.”

Currently, only a small fraction reaches even

that trifling standard and even if they did, that

means you could learn everything a “properly

trained” doctor knows about nutrition in one

long weekend.

A founding member of the American College

of Lifestyle Medicine, Michael Greger, MD, is a

physician, author, and speaker on nutrition, food

safety, and public health issues. He is the Director

of Public Health and Animal Agriculture at The

Humane Society of the United States. Visit

NutritionFacts.org.

“...that means you

could learn everything

a “properly trained”

doctor knows about

nutrition in one

long weekend.”

NAKED WISDOM

Naked Food Magazine 20 Naked Food Magazine 21

Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable

Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health

Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives

For the potatoesINGREDIENTS

3 pounds Yukon gold or red skin potatoes, •scrubbed and thinly sliced2 medium yellow onions, thinly sliced•Sea salt and black pepper to taste•

1 recipe Saffron Cream (recipe follows)•

METHOD

Preheat the oven to 425°F.

Add the potatoes to a pot with water to cover and cook

over medium heat for 5 to 6 minutes, until the potatoes

are just tender. Do not overcook them since they will

finish cooking in the oven. While the potatoes

cook, sauté the onions over medium heat un-

til they are lightly browned and tender, about

10 minutes. Add half of the potatoes to a 9 × 13

baking dish. Sprinkle with sea salt and black pepper to

taste. Pour half of the Saffron Cream over the potatoes.

Top with the remaining potatoes, season with sea salt

and black pepper again, and spread the rest of the

Saffron Cream over the potatoes. Sprinkle the cooked on-

ions over the sauce. Bake for 25 minutes, until bubbly.

For the Saffron Cream (Makes 3 cups)

INGREDIENTS1 12-ounce package frozen cauliflower florets•2 cups vegetable stock•4 cloves garlic, minced•2 teaspoons granulated onion•2 teaspoons dried thyme•Large pinch saffron•1/4 cup toasted pine nuts•

Sea salt and black pepper to taste•

METHOD

1. Combine the vegetable stock and cauliflower in a

saucepan and cook for 8 minutes until the cauliflower

is tender. Add the cauliflower and stock to a blender with

the remaining ingredients and puree until smooth and

creamy. Taste for sea salt and black pepper.

SCALLOPED POTATOES WITH SAFRON CREAMYield: 4-6 Servings. Recipe by Chef Del Sroufe.

NAKED KITCHEN

This version of Scalloped Potatoes is one of my favorite comfort foods. Does not come from a box, is almost as easy as any boxed version, and much healthier!

Naked Food Magazine 22 Naked Food Magazine 23

HOW TO REALLY

READ ALABEL

In a world of processed foods and unpronounceable

ingredients, it can be a challenge to understand

what you are really putting into your body when

you eat. There is a food revolution underway with

more and more Americans looking to change their

eating habits and live healthier lives.

NAKED FOODNAKED FOOD

Consumers are casting their vote for higher

food quality by making healthy choices at the

grocery store. Even with a strong desire to

turn over a new leaf with their diet, many people

just don’t know where to start. With confusing

label claims, six-syllable ingredient names and

a growing list of genetically-modified produce,

it can get downright overwhelming. What does

it all mean? Where should you start?

The label! Here is a step-by-step approach for

what to look for on a label if you’re trying to

clean up your diet. Think of it as your “decoder

ring” for reading the real message behind

confusing and often misleading labels. Just

remember these five tips while you’re at the

grocery store and you’ll be on the road to

clean, healthy eating!

FIVE TIPS ON HOW TO REALLY READ A LABELDon’t Stop at the Front of the Package.

Label claims have become all the rage. It

seems that practically everything you pick

up at the grocery store is making some claim on

the front like “all natural”, “gluten-free” or “whole

grain”. Does that mean it’s healthy? Not always.

In fact, they’re used as a marketing technique

to convince consumers that they’re buying

something healthy without having to turn over

the package to look at the real nutritional infor-

mation. The front of the package is essentially a

commercial for the product. Furthermore, the

claims made aren’t as healthful as you might think.

Here are some examples:

“Natural”: Technically, “natural” means that the

product has no added artificial colors or flavors

and is minimally processed, according to the

FDA. Unfortunately, the natural claim isn’t strictly

BY AMY LUCARIELLO, BS, CNTP

1

Naked Food Magazine 24 Naked Food Magazine 25

regulated and does not exclude pesticides and

other chemicals, growth hormones, antibiotics,

or GMOs from the product’s ingredients. As long

as they’re not classified as an artificial color or

artificial flavor, one (or more) of these pesky

additives can still be found in a product labeled

“all natural”.

“Gluten-Free”: Gluten is a protein and common

allergen found in wheat, barley, and rye.

Although this label claim is very important for

those with any gluten sensitivities or Celiac dis-

ease, it is not an indication that the product is

healthful. These products often contain food

additives, refined oils, and tons of added sugar,

just like their glutinous counterparts. It’s

important to be vigilant and read the ingredients

carefully to be sure that what you’re eating isn’t

just gluten-free junk food.

“Whole Grain”: To use this claim, it is not required

to specify how much whole grain is actually in the

product and it is not regulated by the FDA. That

means that a product containing just one percent

of whole grains can still be labeled as a whole

grain food. Look for products that choose to

disclose the amount of whole grain used, such as

“100% whole grain”.

The label claim you DO want to look for is the

USDA certified organic seal. This claim is regulated

by the FDA and the seal verifies that pesticides,

synthetic fertilizers, and GMOs were not used

in crop production and that livestock were not

given antibiotics or growth hormones and were

fed organic feed. The USDA organic seal is

perfect for one-stop shopping because not

only do you know that the product is organic

but it is also GMO-free!

Watch Out for Sneaky GMOs

GMOs, or “genetically-modified organ-

isms”, are foods that have been subjected to

engineering in a laboratory. Far from naturally

occurring, these foods may look the same

as their non-GMO ancestors, but they don’t

necessarily contain the same nutrient profile

they once did. GMOs present a potential risk

to consumers because of the lack of long-term

research on their safety and health effects.

The most common GMO crops that are approved

for commercial production include canola, corn,

cotton, papaya, soy, sugar beets, zucchini and

yellow squash.

Although the GMO crops above are pretty

straightforward and easy to spot in an

ingredients list, there are many other ingredi-

ents derived from corn, soy, and other GMOs that

are often hiding in a product’s ingredients list.

Look out for amino acids, aspartame, ascorbic

acid, sodium ascorbate, vitamin C, citric acid,

sodium citrate, ethanol, flavorings (“natural”

and “artificial”), high-fructose corn syrup,

hydrolyzed vegetable protein, maltodextrin,

molasses, monosodium glutamate (MSG), sucrose,

textured vegetable protein (TVP), xanthan gum,

vitamins, and yeast products.

All of these are potentially GMO ingredients,

unless they are USDA organic certified. These

ingredients are not often on the radar of most

consumers looking to avoid GMOs, so get to

know the list so you can search the ingredient

list for these hidden sources of GMOs.

It is also important to understand that even

products that don’t contain GMO ingredients

NAKED FOOD

2(such a can of tuna) can be labeled “non-GMO”

to make them appear healthier than a similar

product that doesn’t feature the label claim.

Know What You’re Eating.

What exactly are sodium nitrates, sulfites,

BHA and BHT, propylene glycol, sodium

benzoate, and polysorbate 60? Where do they

come from? Can you picture what they look like?

If you don’t know, then you shouldn’t eat it. This

tip makes shopping for clean eating easy, because

if you don’t know what a given ingredient looks

like, then you probably shouldn’t be eating it.

Look for Hidden Sugar.

Sugar is hiding everywhere and it’s often

found in seemingly healthy places like in

yogurt, pasta sauce, salad dressing, dried fruits,

cereal, bread, and even canned soups and fro-

zen entrees. The next time you pick up your

go-to healthy snack or meal, check out the grams

of sugar per serving listed on the nutrition facts.

Although some products, like those that are

dairy or fruit-based, have natural occurring

sugars in them, if the sugar per serving is in the

double digits, you may want to reconsider.

Know Your Nutrition Facts.

It’s not just about calories and fat, which

are the two most common things people

look at on a label. Alternatively, take a look at

the amount of protein, vitamins, and minerals

it contains. It’s okay if a product has a higher

calorie count, as long as those calories are

from healthy, whole-food ingredients.“Empty

calories”, such as those found in cookies

and candy, don’t provide protein, vitamins, and

minerals. Make every bite count and select the

foods with the most nutrients per serving.

Don’t be afraid of fat! Just be sure to choose

healthy fats like those from avocados, nuts, and

seeds.

Remember, the healthiest of foods don’t have

any label at all: fresh vegetables and fruits. No

reading required! There is no need to be over-

whelmed about cleaning up your diet. As long

as you’re reading ingredients and nutrition facts

and know what to look out for, you can start

eliminating the foods that are mucking up your

diet and standing in the way of your optimal

health. The path to cleaning up your diet is only

five steps away!

Amy Lucariello, a certified nutrition therapy prac-

titioner (NTP) and coordinator for Natural Grocers,

has a passion for holistic health and wellness. She is

an expert on dietary needs with health benefits and

can share background for identifying and eating the

foods that heal “like medicine".

3

4

5

Naked Food Magazine 26 Naked Food Magazine 27

A taste of summer is welcome any time of year, but especially in winter. This cheery raw crumble is a naturally sweet treat.

Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable

Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health

Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives

INGREDIENTS

1/2 cup Brazil nuts•

1/2 cup gluten-free old fashioned rolled •

oats

1 tablespoon hemp seeds•

1 cup organic raspberries•

1 cup filtered water•

4 medjool dates, pitted•

1 cup whole organic strawberries, sliced•

METHOD

In a food processor pulse the Brazil nuts and

oats for 8 seconds or until lightly chopped.

Transfer to a small container and add the hemp

seeds. Stir.

In the food processor, blend the raspberries,

water, and dates until smooth and well com-

bined, about 12 seconds. Divide into serving

bowls.

Gently fold in the sliced strawberries and

cover with nut/oat/hemp mixture.

NAKED KITCHENNAKED KITCHEN

Nana’s Strawberry CrumbleYield: 2 regular / 4 small servings. Recipe by the Naked Food Chefs.

Naked Food Magazine 28 Naked Food Magazine 29

NAKED TRUTH

There is some debate about optimal fasting glucose lev-els, and how to interpret blood test results that are outside cur-rent reference ranges. There is consensus among most medi-cal professionals that “normal” is defined as fasting glucose of 100 mg/dL or lower and that 126 mg/dL or higher indicates dia-betes. Some doctors think that target levels of fasting glucose should be even lower - 80 mg/dL or lower; and that a new “disease” called “pre-diabetes”, defined as fasting blood sugar levels between 100-125 mg/dL, should be aggressively treated in order to prevent the onset of diabetes.

Changing diagnostic criteria is driven by many factors, par-ticularly the influence of drug

companies, which are always interested in increasing the number of people who qual-ify for treatment with their products. Thus the continued lowering of the threshold for diagnosing disease; this not only affects diabetes, but hypo-thyroidism, hypertension, and many other conditions. There is a term for this: disease mongering. It involves turn-ing essentially healthy people into sick patients by expand-ing the definition of disease so that more people qualify for diagnosis.

“Pre-diabetes” is an example. After being diagnosed with this “condition,” drugs are often recommended. The problem is that this does not improve outcomes. In one meta-analy-

WHAT YOUR BLOOD SUGAR IS TELLING YOU

BY PAMELA POPPER, PhD

Naked Food Magazine 30 Naked Food Magazine 31

sis, researchers started their review with the idea that in order to justify testing for and diagnosing pre-diabetes, studies would need to show that after identifying people who were likely to develop diabetes, that intervention reduced the incidence of full-blown diabetes and complica-tions from it. But, according to the authors, less than half of the people who have slightly elevat-ed fasting glucose levels will develop diabetes within 10 years. Furthermore, studies show that early intervention only delays the onset of diabetes by 2 to 4 years. The cost of early intervention is high, and the results are less than impressive.

They summarize their conclusions by stating, “The U.S. Diabetes prevention program results imply that you can give an at-risk person with pre-diabetes a 100% chance of using metform-in with the goal of reducing by 31% their risk of developing a condition that might require them to use metformin.” While they agree that solutions must be found for the epidemic of diabetes, they recommend that resources should be allocated toward addressing the root cause rather than turning people with slightly abnor-mal glucose levels into sick patients undergoing treatment. Of course, the root causes are diet and lifestyle habits and little is attention is paid to this issue.

One of the risks of spending time with doctors is the increasing number of tests that are performed in order to identify abnormalities. This leads to more tests, and then often drugs and procedures. This does not mean that all lab tests are useless and that people should not ever be tested for anything. But research is showing that asymptomatic people are often harmed as a result of regular appointments with doctors; that many people are diagnosed with minor

abnormalities that are not clinically meaning-ful; that early diagnosis of many conditions does not always lead to better outcomes; and that changing parameters that favor more disease mongering are making things worse instead of better. Additionally, the medical profession, with the encouragement of government agencies, continues to try to standardize practices, which means that all judgment has been eliminated from most medical settings. Instead of looking at blood tests and other test results in consideration of the totality of a patient’s health (often healthy people fall out-side references ranges, and unhealthy people fall inside those ranges), a one-size fits all response, usually involving drugs, is used. Thus healthy people are turned into sick patients. More and more doctors are speaking out about this issue, and are cautioning people against annual exams in order to avoid over-diagnosis and over-treatment.

Consumer education is the answer; doctors are not about to change their ways because the system is just too profitable. The best advice for consumers is: 1. With a few exceptions, it is best to visit doctors when you have symptoms. 2. Practice intentional healthcare: invest your time and resources in learning how to achieve and maintain health and then do it! 3. In the absence of injury or trauma, take the time to understand the risks and benefits of any test,

drug, or procedure before consenting to it.

Dr. Pam Popper is a naturopath, an internation-

ally recognized expert on nutrition, medicine and

health, and the Executive Director of The Wellness

Forum. Visit www.wellnessforum.com

Yudkin J, Montori V. “The epidemic of pre-diabetes: the medicine and the politics.” BMJ 2014; 349:g4485

NAKED TRUTH

I'M A GAME CHANGER.I choose real food.

NAKEDFOODMAGAZINE.COM Naked Food Magazine 32

Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable

Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health

Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives

INGREDIENTS3 flax “eggs” (3 teaspoons of ground flax •seeds and 9 teaspoons of water)1 handful fresh organic spinach, washed •(about 1 cup)1/2 medium size organic white onion•11/2 cup cooked quinoa•3 tablespoons quinoa flour or all-purpose •flour1/4 cup sunflower seeds•2 tablespoons organic, non-GMO miso •paste1 tablespoon of shoyu or tamari•1/2 teaspoon turmeric powder or 1-inch •long piece fresh turmeric, peeled1/8 teaspoon freshly-ground black pepper•1/2 teaspoon dried rosemary•1/8 teaspoon fresh or dried thyme•1/2 teaspoon dried crushed bay leaves•A sprinkle of nutritional yeast•

METHOD Preheat oven to 380°F. In a food processor, blend the ground flax seeds with the water for about 10 seconds or until mixture is smooth. Pour into a separate small bowl and set aside.Pat the spinach dry as much as possible, removing all moisture. Transfer to a food processor along with the onion and chop until minced. In a mixing bowl, add the rest of the ingredients (except for the nutritional yeast). Stir well. Add the flax mixture and the spinach-onion mixture and stir together until well-mixed. Transfer mixture into a medium-sized silicone or non-stick baking dish. Sprinkle with the nutritional yeast and bake for 20 to 25 minutes or until top is crispy.

fabulous quinoa BakeYield: 4 Servings. Recipe by the Naked Food Chefs.

NAKED KITCHEN

Although eaten like a grain, quinoa is actually a seed. Besides having anti-inflammatory properties, quinoa also contains the amino acids lysine and isoleucine, making it one of the plant-based sources of complete protein.

Naked Food Magazine 34 Naked Food Magazine 35

The right choices at the dinner

table make a winning difference

in both strength and endurance

for top athletes, and the same

nutritional rules are true for

every other human being.

To be our best, we all must

eat our best. In nature there is

an ideal diet for each kind of

animal: cats devour meat, koala

bears eat eucalyptus leaves,

and panda bears thrive on

bamboo shoots. People also

have an ideal diet to look and

feel their best and function

optimally. However, in our

internet-connected world, cor-

rect nutritional information can

be hard to recognize with so

many conflicting recommenda-

tions. Headlines show highly

visible athletes choosing polar

ends of nutrition: high-carbo-

hydrate (grains, legumes, and

potatoes) vs. low-carbohydrate

(meat, cheese, and eggs) for

winning their events.

After sitting on the bench for

two months, Marc Gasol, a

30-year-old professional bas-

ketball star for the Memphis

Grizzlies, made a major change

to a high-carbohydrate, plant-

food-based diet. He lost 20

NAKED FITNESS

BY JOHN MCDOUGALL, MD

Low-Carb vs. High Carbathletics in the Spotlight:

Naked Food Magazine 36 Naked Food Magazine 37

NAKED FITNESS

pounds and improved his score

at the hoop.

Diametrically opposed and

in the low-carb boat is Sami

Inkinen, a triathlon competi-

tor. His most recent effort to

promote the eating of animals

and vegetable oil was to row

a specially designed water

craft in an event called the “Fat

Chance Row” 2,400 miles from

San Francisco to Honolulu in a

record-breaking time. A valu-

able outcome of his journey was

to reinforce the message to cut

simple sugars and highly refined

flours; but on the damaging

side, eating almost exclusively

“food poisons” was a disservice

to the public.

A BRIEF HISTORY OF CARBOHYDRATE

PERFORMANCE

All large populations of trim,

healthy, athletic-competing,

war-fighting people through-

out verifiable human history

have obtained the bulk of their

calories from high-carbohydrate

foods (starches). Examples of

thriving populations include

the Japanese, Chinese, and

other Asians, who eat sweet

potatoes, buckwheat, and/or

rice; Incas in South America

who eat potatoes; Mayans and

Aztecs in Central America who

eat corn; and Egyptians in the

Middle East who eat wheat.

Unfortunately, since the global

spread of “fossil-fueled” econo-

mies beginning in the 1980s, the

diets of billions of people have

changed to include obesity- and

disease-producing amounts of

meat, dairy, and vegetable oils.

Today, the running abilities of

the Tarahumara people of the

Copper Canyon of Northwest-

ern Mexico, and the East Afri-

cans from Kenya and Ethiopia

provide undeniable evidence

that the healthiest diets for

human beings are very high in

carbohydrates (natural sugars).

Members of these communities

have exceptional capacities for

performance and endurance,

which translates into winning.

Historically the Tarahumara are

known to run distances of up

to 200 miles in a competitive

sport of “kickball” races, last-

ing several days. Honoring their

abilities is the 50-mile foot race

called “Ultramaraton Caballo

Blanco.” These men and women

are noted for their absence of

obesity and diabetes, and their

very low levels of cholesterol

and blood pressure. Carbo-

hydrates, primarily from corn,

beans, and squash, make up

almost 80% of their diet, and

meat consumption is rare. The

exceptional running abilities of

the Tarahumara are not due to a

genetic advantage. People from

the same ancestral linage, the

Pima of Southwestern US, have

some of the highest rates of

obesity, diabetes, and coronary

heart disease in the world as a

direct consequence of adopting

a diet based on meat, dairy, and

junk food less than a century

ago.

Runners from Kenya have set

astonishing middle- and long-

distance running records. Ke-

nyan men have accounted for

40% of the winners in all major

international middle- and long-

distance running competitions

between 1987 and 1997. Like

the Tarahumara, they follow

a diet of about 80% carbohy-

drates. The staple of their diet

is bread, boiled rice, poached

potatoes, boiled porridge, cab-

bage, kidney beans, and ugali

(well-cooked cornmeal molded

into balls).

SCIENTIFIC RESEARCH CONSISTENTLY

FAVORS CARBS

Thorough reviews of the sci-

entific research and position

statements from organiza-

tions such as the American

Dietetic Association, Dietitians

of Canada, and the American

College of Sports Medicine

recommend a high intake of

carbohydrate-derived calories

for athletes.

The benefits begin as soon as

the carbohydrate substances

enter the mouth. Their sweet-

ness stimulates the plea-

sure and reward centers of

the brain. Even sweet-tasting

mouthwashes translate into

a benefit for performance of

short durations. In longer

duration exercise, greater

than two hours, where muscle

glycogen stores are stressed,

performance is enhanced by

consuming sugars in simple

(table sugar, fruit, etc.) and

complex (beans, corn, potatoes,

rice, etc.) forms.

Athletes also enhance long-

duration performance by

using manufactured foods and

drinks made of glucose and

fructose.

WHAT’S THE THEORY FOR THE LOW-CARB

ADVANTAGE?

Several writers, long associ-

ated with the low-carb, Atkins

diet movement, stand out as

promoters of a high-meat,

high-dairy diet for athletes as

well as for the general popu-

lation. Highly visible names

include Noakes, Volek, Phinney,

and Westman.

The fairy tale served up to

gullible competitors is that

after a period of time (called

“keto-adaptation”) the human

body adjusts to more fat utiliza-

tion for fuel, and performance

improves. Their “science” is

soundly debunked in several

reviews: two from a popular

website and another from the

Sports Dietitians of Australia.

A LIFE CHANGER: HIGH-CARB VS. LOW-

CARB

Athletes, and all others who

are considering a low-carbohy-

drate approach to life, must not

overlook the well-established

fact that the foods they are

choosing (meat, poultry, cheese,

seafood, and eggs) dramati-

cally increase the risks of suf-

fering from coronary heart dis-

ease, strokes, common cancers,

constipation, and obesity. There

is the moral issue, too: Livestock

is a top contributor and the

most controllable variable in

global warming and environ-

mental destruction. I repeat:

the most controllable variable.

Fleeting athletic stars make

a difference in the diets of

millions of people. However,

to win the battle for our chil-

dren’s and grandchildren’s

futures, powerful and visible

leaders need to step forward

now. If presidents Obama (US),

Putin (Russia), and Modi (India),

pope Francis (Vatican), governor

Brown (California), and other

world leaders stood up today

and told the truth about the

consequences of the human

diet, the impact, beginning

with their words, would favor-

ably alter life on Planet Earth

forever.

John McDougall, MD is a board-

certified internist, author of 11

national best-selling books, host

of the nationally syndicated tele-

vision show McDougall M.D., and

medical director of the 10-day,

live-in McDougall Program. Visit

www.drmcdougall.com

Naked Food Magazine 38 Naked Food Magazine 39

Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable

Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health

Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives

INGREDIENTSFor the smoothie base

1 banana•1 tablespoon cacao powder•2 cups non-dairy milk•1 tablespoon chia seeds•

Toppings1/4 cup coconut slices or chunks or •2 tablespoons coconut shreds1 banana, peeled and sliced•2 teaspoons sesame seeds•1/4 cup hazelnuts •Extra cacao shreds (optional)•

METHODIn a high-power blender add banana, cacao powder, non-dairy milk, and chia seeds. Blend for 20 seconds and pour into 2 serving bowls. Divide the topping ingredients between the bowls and enjoy.

NAKED KITCHEN

Cacao + Hazelnut SMOOTHIE Bowl Yield: 2 Servings. Recipe by the Naked Food Chefs.

Besides imparting a wonderfully delicious flavor, hazelnuts are a great source of folate, manganese, and copper. Combined with cacao, which is high in antioxidants, you can have a very healthful breakfast that tastes unbelievably decadent.

Naked Food Magazine 40 Naked Food Magazine 41

Keeping the resident population

of bacteria and other microbes

in our intestinal tract balanced

and beneficial is essential for

good health, especially during

and after taking a course of

antibiotics. We are learning that

our population of gut bacteria

interacts with our body in

many remarkable ways, from

stimulating our immune system

to producing neurotransmitter

molecules that ride the

bloodstream up to the brain

and influence our very

thoughts and moods!

PROBIOTICS 101BY MICHAELKLAPER, MD

A healthy population of normal

gut microbes helps to prevent

unfriendly bacteria and yeast

from injuring the intestinal wall,

which can result in increased

intestinal permeability – the

so-called “leaky-gut syndrome.”

This can, in turn, lead to severe

inflammation and autoimmune

diseases that can damage vital

organs and even threaten our

lives.

Consequently, keeping our

gut flora balanced and benefi-

cial is essential and ingesting a

preparation containing health-

enhancing bacteria can be a

timely strategy (along with a

whole-food, plant-based diet.)

The bacteria in our intestines

are originally common soil

bacteria. How do they get into

our guts? Animals who live

earth-connected lives, like

grazing deer and antelope,

are constantly refreshing their

NAKED LIFESTYLE

Naked Food Magazine 42 Naked Food Magazine 43

intestinal flora as they eat and drink. They pull

up clumps of grass with soil particles clinging to

the roots and ingest the microbes when they

swallow. When they drink from a nearby stream,

they, again, ingest bacteria in the water that

wash into the stream from the soils with every

rainstorm. They, in turn, excrete the microbes back

into the environment. So, a river of soil microbes

moves through their digestive tracts and back

to the soils. They are part of the flowing energies

of the living Earth.

Humans, too, used to live Earth-connected lives,

foraging for roots and tubers, digging them up

covered with soil bacteria and usually eating

them unwashed. We, too, drank from streams

and rivers like other animals. Thus, we constantly

refreshed our soil-born gut bacteria population,

just like the deer and antelope. Our ancestors

never swallowed probiotic capsules. Nature

provided it free of charge.

Modern life, however, is an assault on our

intestinal microbial populations; little to nothing

is done to replenish or nourish our gut flora.

Think of the bacteria-killing nature of what we

swallow these days:

1. DRINKING WATER TREATED WITH CHLORINE.

I am not against chlorinating the water supply. I

do not want to be treating cases of typhoid fever

or cholera, but every drink of tap water contains

chlorine, specifically added to kill bacteria! Our

produce fruits and vegetables are washed in

chlorinated water. Not “gut flora friendly,” to say

the least!

2. SOFT DRINKS.

Colas, etc. are often made with phosphoric acid,

which gives them their “bite” on the tongue.

Phosphoric acid kills microbes and gut wall cells.

3. COFFEE.

The coffee oils that give coffee its taste are quite

harsh on bacteria.

4. ALCOHOL.

The glass of wine, that mug of beer may taste

good, but, think about it: in the hospital, we

dip our surgical instruments into alcohol to kill

bacteria, and, yet, people drink it as a recreation-

al beverage! Alcohol in the concentrations that

people commonly drink kills every cell, plant or

animal, that it touches.

5. HERBICIDES ON PLANT FOODS.

Molecules intentionally designed to chemically

injure plant cells. Most of the microbes in your

gut share the same cell machinery as true plants

such as cell walls, chromosomes, etc. So, herbicides

on foods can damage microbe balance, too.

6. ANTIBIOTICS FROM DOCTORS’ PRESCRIPTIONS.

Often requested by the patient and dispensed

reluctantly by the doctor for viral infections not

affected by antibiotics.

7. ANTIMICROBIALS.

Antimicrobials in the meats from factory-farmed

animals are a HUGE problem, unbalancing our

gut microbes and spawning antibiotic-resistant

“super-bugs.”

8. TEAS, BOTH BLACK AND HERBAL.

The peppermint plant, the chamomile plant, and

their kin are not making those lovely oils with

your cup of herbal tea in mind. Those are anti-

bacterial oils made to kill bacteria before they

Good bacteria helps "crowd out"

bad bacteria. Because the intestine

is lined with adherence sites where bacteria

latches on, if the sites are populated with good-for-you

microbes, there's no place for a harmful

bacterium to latch on.

NAKED LIFESTYLE

Naked Food Magazine 44 Naked Food Magazine 45

INGREDIENTS1/2 cup raw cashews•10-12 ounces fresh cherry tomatoes•1 medium yellow onion, peeled and roughly •diced4 cups low-sodium vegetable broth•2 cloves of garlic, peeled and roughly minced•28-oz. can “no salt added” diced tomatoes•1/4 cup “no salt added” tomato paste•1/2 teaspoon black pepper•1/2 teaspoon dried oregano•1/2 teaspoon dried basil•Optional garnishes: fresh parsley, sliced cherry •tomatoes, whole grain or sprouted grain bread

METHODSoak the cashews in water for 60 minutes. Drain and rinse. Set aside. Roast the tomatoes: Preheat oven to 375°F. Slice the cherry tomatoes in half and toss with the chopped onion in a glass baking dish. Roast in preheated oven for 45 minutes, or until the on-ions begin to turn golden and the tomatoes are concentrated and begin to caramelize. Remove from oven and set aside.Make the cashew cream. In a high-speed blender, combine the cashews with 1 cup of the vegetable broth and 2 cloves of garlic. Blend until completely smooth and creamy (may take 1-2 minutes).In a soup pot, combine the cashew cream, remaining 3 cups of vegetable broth, diced tomatoes, tomato paste, and roasted cherry tomato and onion mixture. Season with pepper, oregano, and basil. Stir to combine. Bring the soup to a boil, then reduce heat and simmer for about 10 minutes.Using an immersion blender, puree soup until smooth. Alternatively, transfer the soup to a blender and blend until smooth. Remove from heat and let sit for 5 minutes before serving (soup will thicken as it cools). Garnish with optional fresh parsley, sliced cherry tomatoes, and whole grain bread.

Creamy Tomato SoupYield: 4 Servings. Recipe by Kayli Dice from Plant Eaters’ Manifesto.

invade the leaves and stems of the plant. I am

not saying an occasional cup of tea may not be

soothing and have beneficial properties, but

consumed in large amounts, they can be one

more element in the daily assault on our healthy,

stable, and beneficial, multi-trillion organism

populations of gut microbes.

No wonder so many people have imbalances

in their gut microbial populations, known as

their “micro-biome.” As the normal inhabit-

ants are killed off by this modern-day onslaught,

unfriendly yeast, bacteria, and other microbes

can set up housekeeping along and within the

intestinal wall and then proceed to damage

that intestinal barrier, leading to the “leaky gut”

syndrome and all the inflammatory conditions

that arise from that condition. Conse-

quently, if you subject your micro-biome

to any or all of the above injurious agents on

a regular basis, or if you have recently taken a

course of prescribed antibiotics, ingestion of a

good probiotic may well be a wise idea for you

to prevent diarrhea, yeast overgrowth, and a

host of other problems.

Of course, before we discuss probiotics,

which are edible products that contain ben-

eficial microbes, it goes without saying that

you would want to do all you can to avoid the

bacteria-harming agents listed before. If you

want a healthy micro-biome and especially

if you are trying to heal a “leaky gut,“ consider:

1. Not drinking alcohol, soft drinks, and coffee

2. Minimizing tea-drinking

3. Minimize eating herbicide-sprayed fruits and

vegetables

4. Severely reducing or eliminating animal prod-

ucts from your diet

5. Avoiding needless antibiotic prescriptions, as

for viral infections

6. Eliminating chlorine from your water via

distillation, evaporation/condensation, or

effective filtering, like reverse osmosis. Chlorine

is volatile. Letting a pitcher of tap water stand

overnight will allow much of the chlorine to

evaporate by morning.

Once you have taken the steps listed above to

minimize injury to your gut flora, which organisms

do you want to help establish in your intestinal

lining? There are a group of bacteria that are

especially beneficial and I always look for these

names on the label of any probiotic I purchase:

Lactobacillus acidophilus•

Lactobacillus plantarum•

Lactobacillus. salivarius•

Lactobacillus. bulgaricus•

Lactobacillus casei•

Lactobacillus bifidus•

Lactobacillus rhamnosus•

Bifidobacteria longum•

Probiotics have demonstrated positive results in

treating diarrhea, gastroenteritis, irritable bow-

el syndrome, and psoriasis and chronic fatigue

syndrome. They may be beneficial for brain

function, reduce bad cholesterol and may

help lower blood pressure and protect against

infection.

Michael Klaper, M.D. is a gifted clinician,

internationally recognized teacher, and sought-

after speaker on diet and health. He has practiced

medicine for more than 40 years, and is a leading

educator in applied plant-based nutrition and

integrative medicine. Visit DoctorKlaper.com

NAKED LIFESTYLE NAKED KITCHEN

Naked Food Magazine 46 Naked Food Magazine 47

Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable

Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health

Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives

NAKED KITCHEN

Naked berry ColeslawYield: Serves 2 as a meal. Recipe developed by the Naked Food Chefs.

INGREDIENTS 1/2 medium size organic red cabbage, •shredded1 red beet, shredded•1 organic apple, sliced or diced•1 teaspoon shoyu or tamari•2 tablespoons apple cider vinegar•Juice of 1 orange•1 cup blueberries, cranberries, or a mix•

METHODIn a large bowl, mix cabbage, beet, apple, vinegar, and orange juice. Stir together and mix well. Gently fold in the berries and serve.

Coleslaw takes a colorful spin with the addition of red beets and beautiful berries for a bowlful of antioxidant power.

Naked Food Magazine 48 Naked Food Magazine 49

& PANIC ATTACKSBY MARGARITA RESTREpO, CpBN

THE LINK BETWEEN THE THYROID

Most people aren’t

aware that the most

common forms of

stress affect the adrenal glands:

impossibly full schedules, driving

in traffic, financial problems, argu-

ments with a spouse, losing a job,

and the many other emotional

and psychological challenges we

face in modern life. Furthermore,

other factors not commonly

considered when people think

of “stress” place just as much of

a burden on the adrenal glands.

These include blood sugar

swings, gut dysfunction, food

intolerances (especially gluten),

chronic infections, environmen-

tal toxins, autoimmune problems

and inflammation.1 All of these

conditions sound the alarm bells

and cause the adrenal glands to

pump out more stress hormones.

In this context, stress is broadly

defined as anything that disturbs

the body’s natural balance or

homeostasis.

The Overly Misdiagnosed Disorder

The thyroid gland creates thyroid

hormones at a set rate. In some

cases, that rate can speed up or

slow down and create an un-

balanced amount of the crucial

hormone. If the thyroid produces

more hormones than your body

needs, it's known as "hyper-

thyroid." If it produces less, it's

known as "hypothyroid." These

conditions have been linked to

changes in mental health, and

surprisingly, it is very common

that thyroid problems create

panic attacks. Because of the

physical symptoms of panic

attacks and their hormonal

relationship with anxiety and

depression, most times people

are misdiagnosed with a psy-

chological disorder. People of

all ages, from teens to seniors

are experiencing some kind of

anxiety disorder, and are be-

ing prescribed anti-depressant

drugs, sleeping pills, and muscle

relaxants. These drugs vary from

Xanax, Valium, Brintellix, Celexa,

Lexapro, Luvox, Paxil, Prozac, and

Zoloft, among others.

Pharmaceutical manufacturers

are clearly not complaining about

this since their drugs keep

selling off the shelves. In fact, a

recent clinical study available in

the journal of clinical psychiatry

suggests that many people on

antidepressants are not actually

depressed but have some symp-

toms along with other unrelated

issues. In the study almost 70%

of members who stated they

had been on antidepressants

did not have the symptoms as-

sociated with major depressive

disorder (MDD); and 38% never

met criteria for MDD, obsessive-

compulsive disorder, panic disor-

der, social phobia, or generalized

anxiety disorder in their lifetime.

Could this be related to stress,

adrenal and thyroid function

instead? As much as we speak

about the consequences of the

western diet in the develop-

ment of chronic diseases, lifestyle

medicine relates to three fun-

damental parts: Diet, physical

activity, and mental health.

However, taking the first step of

changing the way we eat would

actually cover the greatest part of

the entire health spectrum.

The benefits of eating whole

foods go far beyond the most

commonly known benefits. We

avoid inflammation- and acid-

causing unhealthful fats and

cholesterol, animal hormones

(from meats, eggs, and dairy),

which affect our own hormonal

balance, and processed foods,

which create blood sugar and in-

sulin imbalances.

Adrenal Stress and Thyroid Function

The adrenal glands (also known as

suprarenal glands) are endocrine

glands that produce a variety of

NAKED HEALING

Naked Food Magazine 50 Naked Food Magazine 51

hormones including adrenaline

and the steroids aldosterone and

cortisol. They are found above

the kidneys. They secrete hor-

mones such as cortisol, epineph-

rine and norepinephrine which

regulate the stress response.

These hormones play other

crucial roles, many of which are

directly related to thyroid health.

When our body and mind are

constantly under stress, they

become exhausted, over-worked,

and overwhelmed. The reaction

is not only exteriorized but

internalized. Symptoms of

adrenal stress are diverse and

nonspecific, because the adrenals

affect every system in the body.

Some of the most common

symptoms are fatigue, head-

aches, decreased immunity, dif-

ficulty falling asleep, staying

asleep, and waking up, mood

swings, sugar and caffeine crav-

ings, irritability or lightheadedness

between meals, eating to relieve

fatigue, dizziness when moving

from sitting or lying to standing,

and gastric ulcers.

The Mighty Iodine

The thyroid hormones affect how

sensitive we are to adrenaline and

other catecholamine molecules,

and this can affect how we feel.

With low levels of iodine, we have

low levels of thyroid hormones,

and therefore low sensitivity to

catecholamines. The result of

not responding to adrenaline

and catecholamines as a person

normally would, is that we can

feel apathetic and generally lack

motivation. It can even manifest

as a type of depression.

At the other extreme, people

with excessively high levels of

iodine and thyroid hormones feel

the effects of adrenaline more

strongly and as a result can feel

overly anxious, as if they’re about

to jump out of a plane despite go-

ing about everyday activities and

having normal levels of adrena-

line produced. Therefore, keeping

normal iodine levels is important

to keep us reacting proportion-

ately and as-nature-intended, to

the world around us.

Hyperthyroidism: Iodine Excess

Hyperthyroidism is a condition

in which too much thyroid hor-

mone is produced. One potential

cause of hyperthyroidism is too

much iodine. Symptoms include

difficulty concentrating, nervous-

ness, restlessness, fatigue, hand

tremors, pounding rapid or irreg-

ular pulse, heart palpitations, nau-

sea, heat intolerance, and sleep-

ing difficulties; many of the same

symptoms associated with panic

attacks.

Hyperthyroid is directly linked

to panic attacks. In fact, panic

attacks are often considered a

symptom of this type of thy-

roid disease, and in rare cases it's

considered a warning sign of

possibly an undiagnosed thyroid

problem. Now, before you de-

cide to diagnose yourself with a

thyroid issue, you should know

that panic attacks from hyperthy-

roid are identical to panic attacks

simply from anxiety, and both

appear to come for no reason.

Don't self-diagnose yourself with

a thyroid issue simply because

it's hard to believe that you have

panic attacks. That's what panic

attacks are, and nearly every-

one believes they have a thyroid

problem first only to find out that

they simply have panic attacks.

Remember, testing for hyperthy-

roid is easy and can take place in

any doctor's office. Hyperthyroid

also does genuinely appear to

cause an increase in anxiety, pos-

sibly with panic attacks. Why this

occurs is very complex. In some

cases, it may simply be a physi-

cal reaction to the symptoms of

hyperthyroid, where you react to

them with extreme anxiety.

Hyperthyroid also causes changes

to your brain chemistry, which

can lead to anxiety and panic at-

tacks. Anything that alters the

neurotransmitter balance in your

brain has the potential to lead to

these types of symptoms. Hyper-

thyroidism also leads to extremely

high metabolism, and it's possible

that the way a high metabolism

affects your overall body chem-

istry also contributes to anxiety

as a result of considerable excess

energy. While panic attacks from

thyroid do not always occur, if

one does have a panic attack

problem as a result of thyroid

health, it's likely that you would

have hyperthyroid rather than

hypothyroid.

Hypothyroidism: Iodine Deficiency

Iodine deficiency is often

associated with hypothyroidism

and goiters, the enlargement of

the thyroid due to low thyroid

hormone levels. Severe iodine

deficiency in an infant can result

in mental and growth retardation

as well as death. The effect in the

adult brain is not as severe, accord-

ing to the Linus Pauling Institute,

but can result in slower response

times, impaired mental function,

depression, and fatigue. Possible

reasons for this include:

Similar Causes: There is some

evidence that stress can lead to

the development of hypothyroid.

Those who are prone to panic

attacks, even if they have never

had one before, may then be

experiencing panic attacks caused

by extreme stress, not thyroid

hormone, and the two simply

developed together.

Health Anxiety: Hypothyroid

causes many changes to your

body, your emotions, your physi-

cal sensations, and more. This can

create a type of sensitivity to the

way your body feels and "over-

thinking" of your own health.

Health anxiety is often a contrib-

uting factor to the development

of panic attacks.

Rapid Thoughts: Hypothyroid

doesn't generally cause the rapid

heartbeat and fast breathing most

associated with panic attacks, but

it can cause rapid thoughts and

unusual fatigued thinking. This

combination can cause people

to experience considerable anxi-

ety over their health, which in

turn may create panic.

It's also important to note that

the human brain is incredibly

complex, and sometimes any-

thing that throws off the balance

of neurotransmitters in your brain

can cause anxiety and panic at-

tacks. Every person is different,

so it is possible that hypothyroid

creates anxiety and panic in a way

that is currently unclear.

Iodine Intake

Before taking any supplements,

take an Iodine Test. The recom-

mended daily allowance for

iodine set by the Institute of

Medicine is 150 mcg for most

adults, but increases for pregnant

women to 220 mcg per day and

290 mcg per day for breast-feed-

ing mothers to ensure adequate

amounts for the growing infant

brain. Iodine content of foods

varies depending on the iodine

content of the soil in the area it is

grown. It is most commonly found

in iodized salt. Linus Pauling Insti-

tute suggests keeping daily intake

below the tolerable upper limit of

1,100 mcg per day to prevent hy-

perthyroidism caused by excess

iodine, unless being treated with

iodine by a doctor.

How Adrenal Stress Affects Everything

Many people have heard of the

hypothalamic-pituitary-adrenal

(HPA) axis. It’s a complex net-

work of interactions between the

hypothalamus, the pituitary, and

the adrenal glands that regu-

lates things such as temperature,

digestion, immune system, mood,

NAKED HEALING

Naked Food Magazine 52 Naked Food Magazine 53

Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable

Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health

Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives

INGREDIENTS

1/4 cup flax or sesame seeds•

2 cups gluten-free old fashioned rolled •

oats, divided

1 cup pecans•

8 medjool dates, pitted•

4 tablespoons raisins or goji berries•

1/4 cup blueberries •

METHOD

In a food processor, chop flax or sesame seeds

for about 20 seconds or until powdered.

Transfer to a large bowl and set aside.

In the food processor, combine 11/2 cup of

rolled oats, pecans, and dates until mixture is

compact and homogeneous. Transfer to the

large bowl and combine all ingredients until

mixture is well combined.

Using a 4 x 4 baking dish or similar, combine

raisins or goji berries and the remaining oats

and spread them evenly and completely over

the bottom of the dish. Add the cake mixture

and press it flat over the dish.

Run a spatula over the sides of the mixture to

separate it from the dish walls. Cover with a

sheet of parchment paper. Put one hand over

the parchment paper and with the other hand

flip the dish over.

Slice the mixture into 9 small squares, and top

with fresh blueberries.

Oat-Pecan naked Mini CakesYield: 9 Mini Cakes. Recipe by Naked food Chefs

NAKED KITCHEN

sexuality, and energy usage, in

addition to controlling the body’s

reaction to stress and trauma.

Countless studies show that

chronic adrenal stress depresses

hypothalamic and pituitary func-

tion. When we are under stress,

we release a type of inflammatory

polypeptides called cytokines.

These peptides have a specific

effect on the interactions and

communications between cells.

They act through receptors, and

are especially important in the

immune system.

Adrenal stress reduces conversion of

T4 to T3

Stress affects and decreases the

conversion of hormones and

cells that need to be utilized by

the thyroid to function correctly.

Every cell in the body requires

thyroid hormones, however, too

little thyroid hormone, and the

body slows down. Too much

thyroid hormone, and everything

speeds up, including your heart-

beat, your breathing, your per-

spiration, your digestive system,

your sexual function, and more.

Adrenal stress promotes autoimmu-

nity by weakening immune barriers

The GI tract, lungs and the

blood-brain barrier are the prima-

ry immune barriers in the body.

They prevent foreign substances

from entering the bloodstream

and the brain. Adrenal stress

weakens these barriers, weakens

the immune system in general,

and promotes poor immune sys-

tem regulation..

Finding Adrenal Balance Again

Adrenal stress is almost always

caused, at least in part, by some-

thing else. These causes include

anemia, blood sugar swings, gut

inflammation, food intolerances

(especially gluten), essential fatty

acid deficiencies, environmen-

tal toxins, and of course, chronic

emotional and psychological

stress. When they exist, these

conditions must be addressed

or any attempt to support the

adrenals directly will either fail or

be only partially successful. Here

are some general guidelines for

adrenal health:

1. Avoid dietary causes of in-

flammation (animal foods, dairy,

eggs, refined flours, processed

foods, processed sugar and all

oils.

2. Stabilize blood sugar by

eating whole foods. Eating

plenty of vegetables, fruits,

whole grains and legumes, and

avoiding processed foods and

drinks will normalize and maintain

blood sugar levels.

3. practice one stress man-

agement and one relaxation

technique every day. The simple

act of breathing deeply increases

the amount of oxygen in your

brain. Make sure you practice a

physical activity for at least 25

minutes a day such as dancing,

exercising, or running, and one

relaxation activity such as

visualization, or meditation.

4. Have fun, laugh, and make

pleasure a regular part of your life.

Thinking positively goes a long

way, and really making an effort

to not let things affect your mood

will have great benefits in your

overall health. Limit watching the

news as much as possible, avoid

negative people, and avoid con-

flict around you.

5. Ensure intake of Omega-3

fats from whole foods such as

avocados, nuts, and seeds.

6. Ensure adequate intake of

iodine through your diet includ-

ing sea vegetables, particularly

kelp, arame, kombu, and wakame,

hymalayan pink salt, or an iodine

supplement such as Dexotadine.

Margarita Restrepo, the

founder and editor-in-chief of

Naked Food Magazine, is certi-

fied in plant-based nutrition, and

author of the Naked Food Cook-

book. NakedFoodMagazine.com

NAKED HEALING

Naked Food Magazine 54 Naked Food Magazine 55

NAKED LIFE

PANIC DISORDER

BY DOUGLAS J. LISLE, phD

Panic disorder is an extremely unpleasant affliction

that can be resistant to standard therapy approaches.

It gets “set up” in certain people due to a combination

of genetics and circumstances. If you are susceptible

to acute adrenaline rises, you are more likely to have

panic disorder, however, touchy genes aren’t enough

to create this mess. You also need to have once felt

badly cornered at some point in your life, and had a

panic attack.

Once you have had a single panic attack, it is very

likely that you will have multiple attacks, and this

problem might persist forever unless you break the

pattern. The reason is that your mind learns that a

modest adrenaline rise is a sign that a panic attack

may emerge. In other words, having once had a panic

attack, you become sensitive to the signs of a panic

attack. A pattern has been established, and unless it

is broken, it can be a long-term, even a lifetime, curse.

In this article, I will explain the ways to tackle and

cure panic attacks forever. Yet, the most important

HOW TO FIX

Naked Food Magazine 56 Naked Food Magazine 57

component of the approach is a

detailed understanding of panic

disorder itself.

DESCRIpTION OF pANIC

Panic attacks usually have the

following features, varying

slightly from person to person,

and from attack to attack: Heart

pounding, shortness of breath,

sweating, nausea, desire to uri-

nate or defecate, fear of going

crazy, fear of dying from a heart

attack, feeling frozen, unable to

move, and feeling a great desire

to escape. The attack can often

linger for an hour and be very

intense for a large portion of

that hour. It will eventually

subside, but only after an ex-

tremely unpleasant experience.

WHY THERE ARE pANIC ATTACKS

Every feeling that you have

ever had was the result of the

activation of neural circuits that

were built by the genetic code.

Each circuit serves a critical

purpose for your survival or

reproduction. Have you ever

felt hungry? Of course. Your

ancestors evolved this circuit to

signal them to eat when their

glucose stores were low.

Proto-humans that did not feel

hungry when their glucose

stores were low failed to make

food an important enough

priority, and they died out, as

a result of eventual starvation.

Every feeling is a signal! And

every feeling you have ever

felt was felt by your ancestors

at some point in your natural

history. You cannot have a feel-

ing without a neural circuit, and

you cannot have a neural circuit

without genes designing the

circuit. Feelings are signals of

either something good (food,

mates, a nice warm fireplace), or

something bad (poison, preda-

tors, a mating competitor). The

feelings themselves are a signal-

ing device to tell us about some

situation in the environment

that is either good for us or bad

for us. The feelings/signals car-

ry a prescription of what to do

about it.

pANIC AS A SIGNAL

Panic is a fascinating signal.

Despite how problematic it is,

it has rarely been discussed in

a useful fashion by psychol-

ogy self-help books. Here is the

correct explanation for the

panic signal. Imagine that you

are an early human, living in

the swampy grasslands of sub-

Sahara Africa, some 200,000

years ago. Keep in mind that all

humans originated in Africa, so

the following situation would

have been an important and

recurrent dilemma. You are

reduce your efficiency, and thus

the heat makes it more likely

that you will die. However, if

you start sweating in advance,

as soon as you start running,

the evaporation will cool you

down. So your sweating is actu-

ally a biological defense against

the predator.

Next, your heart is pounding.

Now, in these circumstances,

you won’t be noticing this.

That’s because your mind is

100% focused on the predator.

But if you were paying attention,

you would notice your heart

pounding.

Normally, when you are just

sitting around, your heart is

beating at about 20% of its

maximum capacity. In this

situation, you are getting ready

to run for your life, and you

will be running at 100% of your

capacity. If we get the heart

beating faster in advance

of the race then we get an

advantage. That is why your

heart starts pounding. In fact,

it starts beating at 40% of

its full capacity. You aren’t

going to burst an artery or

throw a clot and die. No way.

This is child’s play for the heart.

It is just 40%, and it’s just

getting ready.

temporarily by yourself and

your companions are a few

hundred yards away. You are

thirsty so you pick your way

down to the river. As you bend

down to drink, you see a lion

on the other side of the river,

maybe 50 feet away. He hasn’t

spotted you yet. He could easily

jump across the river, and have

you for lunch.

Let’s see what happens next.

First, you freeze. Deep in your

brain, you are innately aware

that the best solution to this

crisis is to not move. You might

actually feel unable to move.

This is true despite the fact that

you have a desperate feeling

of wanting to run and escape.

Instead, you sit there frozen, not

moving a muscle. That freeze is

a biological defense against the

predator. It increases your odds

that you won’t be eaten, and

reduces his odds of an easy

meal. There are several other

bodily changes that are taking

place inside you.

BODILY CHANGES

First, you start to sweat pro-

fusely. The reason you begin

to sweat is that you are about

to run for your life, and while

you run as fast as you can, you

will generate a great deal of

heat. The heat you generate will

Next, another reaction you

might not notice is that your

stomach immediately stopped

digesting any food. In fact, the

digestive system is getting

ready to purge itself of any

unneeded weight. The energy

within the food in your stomach

is useless so there is no need to

continue to digest it. Instead,

the blood in your stomach,

helping the digestive process,

and the blood needs to be

directed toward the big

muscles in your legs. They are

soon going to need every drop

of oxygen-carrying blood that

they can get their hands on.

In order to get the blood to your

legs, your blood pressure needs

to be raised. In order to do this,

your breathing starts to be

shortened into tiny little intakes.

That is what you are doing, as

your breath is now very short.

Your heart is pounding, and

your arteries that direct blood

to your legs and arms have

widened. This is all a carefully,

and brilliantly, orchestrated

process of survival defense.

Finally, you may be almost ready

to poop or pee. This is because

these materials are extra weight

that is dead weight slowing

you down. Think of walking in

the woods and suddenly com-

ing upon a deer. If you startle

the animal, it will run away,

pooping as it goes. It gets

lighter, and faster, as it poops

while running away. You have

the same neural circuit and the

same instinct.

A SHORT RECAp

So now we can understand all

the symptoms of a panic attack

from a new perspective. Noth-

ing about these symptoms is

dangerous to your body. All

of them are normal, lifesaving

reactions.

This is a panic attack. It is

being directed primarily by the

hormone adrenaline. All over

the body, systems are instructed

to modify their activity in or-

der to increase the likelihood of

survival of a predator threat.

This is all nothing more than,

and nothing less than, and

ancient defense reaction.

So now, picture this taking

place within the safety of your

own home. Only, it is now

200,000 years later, and you are

you, not your ancient ancestor.

You can’t figure out why this

is happening, as there is no

external reason. Your heart is

pounding, you are sweating,

you are having a hard time

breathing, and you feel frozen

NAKED LIFE

Naked Food Magazine 58 Naked Food Magazine 59

like you can’t move. Hey! Maybe you are having a

heart attack!

You wouldn’t be alone in thinking so. It is

estimated that more than 90% of all emergency

room admission for heart attacks are actually

panic attacks. These symptoms are dramatic, and

they cry out for an explanation. The two most

common guesses are “I’m having a heart attack”

or “I’m losing my mind.” Their thoughts are jum-

bled, panicky, racing from possible explanation

to possible explanation for the crisis. The mind

can’t figure it out. One idea is simply that “I must

be losing it.” That’s what it can feel like. But it

isn’t. You aren’t losing anything.

A SIMpLER ExpLANATION

First, a panic attack is no real stress on the

heart, and is not related to having a heart

attack. It is just a gentle, quiet running start for

the heart, in order to hit the ground running in

case we have to run. Second, a panic attack has

nothing to do with losing your mind. Instead,

your mind is racing around its stimulus

environment, trying to figure out where the

predator is. It can’t find one, so it next infers it

is going crazy. In truth, there is no predator and

no crazy. All is well.

WHAT TO DO WHEN AN ATTACK IS HAppENING

There is a simple technique that solves the

problem when a panic attack is happening. It is

to let the body follow through and live through

the predator attack by using the large muscles as

if an attack were underway. If you feel a panic

attack coming on, the right solution is to go

ahead and run for your life. You won’t want to

move, but if you force yourself to run, then

your “frozen” feeling will quickly break free!

Get up out of your chair, and start jogging in

place. As you run, your breaths will get deeper,

as you start gasping for oxygen. At some point,

within a minute, you will feel like stopping. Go

ahead and stop. When you stop and are panting

hard, ancient circuits in your brain will be eaves-

dropping on this whole process. They will say to

themselves “Hmmm. The race must be over, and

we survived, or we would not have stopped! We

can begin to turn down the adrenaline valve.” A

minute later, you still can feel some of the panic.

So, run until you are tired, gasping a bit for breath.

Pause. Repeat this a few times. You will see that

the panic will go away. It may linger for awhile,

but the nasty part of it will go away in a matter of

a minute or two.

If you can’t get up and jog, because of social cir-

cumstances, do the closest thing. Intensely con-

tract the muscles in your legs and arms for 10-15

seconds, until they tire. Then let them relax. Your

mind will infer you survived the fight. Repeat as

needed. Within 5 -10 of these short cycles, the

panic will be greatly reduced. You will move past

the panic in the matter of just a few minutes.

Often in less than three minutes. The solution is

to make yourself intensively use the big muscles

of the body during an attack. When you do, the

attack will dissipate. Once you do this a few

times in a row, your mind starts to become less

intimidated by adrenaline rises! With a little

sense of control over these events, you will be

able to break apart the panic pattern that has

been set up.

Dr. Doug Lisle is the Director of Research for the

TrueNorth Health Center in Santa Rosa, California,

and is the psychologist for the McDougall Wellness

Program.

NAKED LIFE

NAKED Polynesian Stir FryYield: 4 Servings. Recipe by the Naked Food Chefs.

NAKED KITCHEN

INGREDIENTS1 cup organic brown rice, uncooked•21/4 cups water for short grain rice or •21/2 for long grain1 tablespoon organic, non-GMO miso •paste 1 clove of garlic•2-inch piece of bell pepper•1 bay leaf•1/8 teaspoon dried or 1/2 teaspoon fresh •thyme1/8 teaspoon paprika•2 pieces of organic, non-GMO firm tofu •(about 3 ounces each), drained and diced1 tablespoon shoyu or tamari•1 organic carrot, shredded•6 organic asparagus, chopped and bot-•toms removed1 bunch thin scallions•Pinch of ground pepper •

METHODIn a medium pot bring the water to a boil. Add the rice, miso, garlic, bell pepper, bay leaf, thyme and paprika, and bring back to a boil. Lower heat to medium-low, and cook for about 30 to 35 min-utes, covered, or until the water is absorbed. Re-move the lid and fluff the rice mixture. Remove from heat. In a saucepan, add diced tofu, asparagus, and shoyu. Sauté until lightly browned. Add 1/2 cup of water or apple cider vinegar as needed to avoid burning. Mix in carrots and scallions and sauté for a couple of minutes more. Stir. Remove from heat. Divide brown rice mixture into serving dishes and top with tofu-veggie mixture.

Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable

Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health

Free of: Animals, Eggs, Dairy & Lactose, Sugar, Salt, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives

Naked Food Magazine 60 Naked Food Magazine 61

MEAT & DAVID KATZ, MD

NAKED COLUMN

CANCERYou have doubtless heard that the International Agency on Cancer Research, a subsidiary of the World Health Organization, has concluded that processed meats are carcinogenic, and red meat in general is probably so. For those thinking, “I ate bacon once; I’m doomed!”, a moderating word of reassurance. The pig in question certainly is doomed, but you?—not so much. Living involves inevitable exposure to carcinogens, sunlight among them. Exposure to a carcinogen does not mean cancer will happen.

Naked Food Magazine 62 Naked Food Magazine 63

We have overwhelming evidence born of both

research and real-world observation that

plant-predominant diets are associated with

longevity and vitality and lesser rates of all

chronic disease, including cancer. Since this

same shift in our dietary patterns would be

better for us and the planet, did we really need

another reason? Are we now waiting for

tomorrow’s news that eating deli meats causes

eyeballs to burst into flames? In other words:

even before the new report from IARC, we

knew what we should be eating; we just keep

finding reasons not to swallow it. That’s what

needs to change.

We should, indeed, eat less meat; but only

Big Food will profit, and our health not at

all, if processed meat calories are replaced

with Snackwell cookies or multi-colored

marshmallows. The 2015 Dietary Guidelines

Advisory Committee recommended neither

processed meat, nor cotton candy; they pretty

much nailed it. Michael Pollan pretty much

nailed it when he said: food, not too much,

mostly plants.

So, to the extent this new report continues to

hammer away at a message we had, essentially,

already received: may it help drive the final

nail into the coffin of fixating on only one

food or nutrient at a time, ignoring the big

picture, and inventing new ways to eat badly.

Yes, processed meat is bad for us. So are

dogma, perennial discord, and cultural

dysfunction. Have a good week--and chew on

that!

David L. Katz MD, MPH, FACPM, FACP, is the

founding director of Yale University’s

Prevention Research Center. He is a two-time

diplomate of the American Board of Internal

Medicine, a board-certified specialist in

Preventive Medicine/Public Health, and a

clinical instructor in medicine at the Yale

School of Medicine.

You have doubtless heard that the Internation-

al Agency on Cancer Research, a subsidiary of

the World Health Organization, has concluded

that processed meats are carcinogenic, and red

meat in general is probably so. For

those thinking, “I ate bacon once; I’m

doomed!”, a moderating word of reassurance.

The pig in question certainly is doomed, but

you?—not so much. Living involves inevitable

exposure to carcinogens, sunlight among

them. Exposure to a carcinogen does not mean

cancer will happen.

Even those who have dug rather deeply into

the IARC materials are thus far still asking

questions about dose of meat intake, and

duration, and when the cancer risk becomes

meaningful. We may simply note that Paracelsus

was right rather universally when noting that:

“the dose makes the poison.” The contribution

of meat of any kind to bad outcomes at any time

relates not to isolated exposures, but to dose: a

combination of quantity, frequency, and duration.

Those inclined to refute the IARC conclusion

because we are constitutionally omnivorous as

a species (to the best of my knowledge, we are)

are ignoring two very important considerations.

First, our Stone Age ancestors had a lifespan

about half our own, so didn’t have time to

develop cancer for the most part. What natu-

ral selection never sees, natural selection cannot

address. Further, the meat of our native di-

ets is rather far removed from the meats that

prevail today, and in particular, the processed

meats that have earned the skull and crossbones

warning label from IARC.

I have heard experts for the meat industry

refuting the IARC report, saying we don’t know

this for sure. Frankly, I’ll go with the internation-

al team of independent experts over the paid

spokespeople every time, but either way: the

precautionary principle pertains. That principle

states that when risk is a possibility, presume

it to be real until it can be disproven. Are

parents really inclined to go with “IARC COULD

be wrong, so have some more bacon…”? I hope

not.

Diets high in fruits and vegetables are

consistently associated with less chronic

disease, cancer included. When discussing dietary

cause and effect, we tend to overlook the fact

that a higher percentage of our calories from X

means, inevitably, a lower percentage from Y.

Eating more meat, as a percent of total calories,

means eating fewer plant foods, which actually

fight cancer. Thus, the harmful effects of meat

are not necessarily limited to the meats one

adds to one’s diet; they extend to what meat

subtracts from the diet.

Experts in biodiversity--our planet’s luminous

distinction--espouse the view that one of the

best ways for us to protect that treasure is for

the massive, global horde of Homo sapiens to

eat less meat. Ditto, essentially, for responsible

stewardship of accessible water and the glob-

al climate. In addition, much of the meat on

modern menus comes to us from animals

subject to various forms of abuse and cruelty. If

we are decent people, cruelty to other creatures

has no place on any menu.

IARC CARCINOGENIC CLASSIFICATION GROUpS

Processed meats have been given Group 1 classification:Salami / Sausages and hot dogs / Bacon

GROUP

1

Causes Cancer

GROUP

2A

Probably Causes Cancer

GROUP

2B

Possibly Causes Cancer

GROUP

3

Not Classifiable As A Cause Of Cancer

GROUP

4

Probably Not A Cause Of Cancer

Red meats have been given Group 2A classification

Pork / Beef / Lamb

NAKED COLUMN

Naked Food Magazine 64 Naked Food Magazine 65

Smoky Black Bean BisqueYield: 4 Servings. Recipe by Chef Del Sroufe

INGREDIENTS 1 small yellow onion, finely diced•2 cloves garlic, minced•2 teaspoons cumin seeds, toasted and •ground2 teaspoons fresh oregano, minced•3 chipotle peppers in adobo sauce•4 cups cooked black beans•21/2 to 3 cups vegetable stock•Sea salt to taste•1 lime, quartered (garnish)•1 cup cilantro, finely chopped (garnish)•1 small red onion, diced small (garnish)•

METHODSauté the yellow onion in a stockpot over medium heat for 8 minutes. Add water 1 to 2 tablespoons at a time to keep the onion from sticking. Add the garlic, cumin, and oregano, and cook for another minute. Add the chipotles, black beans, and vegetable stock, and bring to a boil over high heat.Decrease the heat to medium and cook the soup, covered, for 20 minutes. Season with salt and purée the soup in batches in a blender. Return the puréed soup to a pot and keep warm. Serve garnished with the lime wedges, cilantro, and red onion.

Recipe type: Naked! Low-Fat, Whole Food, Plant-based, Vegan, Organic, Sustainable

Approved for: Diabetes, Cancer, Heart Disease, High Cholesterol, Weight Loss, Athletics, Optimum Health

Free of: Animals, Eggs, Dairy & Lactose, Sugar, Oil, Peanuts, Gluten, Wheat, GMOs, Alcohol, Chemicals, Colorants, Additives, Preservatives

NAKED KITCHEN

THEY TRIED TO BURY US.

THEY DIDN’T KNOW WE WERE SEEDS.

N.A.K.E.D: NEW AUTHENTIC KIND & ENLIGHTENED DIET

NAKEDFOODMAGAZINE.COMNaked Food Magazine 66

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