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April 21, 2014

Andrew Silow-Carroll: Passoverkill? Suggestions to make next year's seders even more culturally sensitive

Sara Israelsen Hartley: Seeking the Divine: An ancient connection in a new context

Christine M. Flowers: Priest's execution in Syria should be call to action

Courtnie Erickson: How to help kids accept the poor decisions of others

Lizette Borreli: A Glass Of Milk A Day Keeps Knee Arthritis At Bay

Lizette Borreli: 5 Health Conditions Your Breath Knows Before You Do

The Kosher Gourmet by Betty Rosbottom Coconut Walnut Bars' golden brown morsels are a beautifully balanced delectable delight

April 18, 2014

Rabbi Yonason Goldson: Clarifying one of the greatest philosophical conundrums in theology

Caroline B. Glick: The disappearance of US will

Megan Wallgren: 10 things I've learned from my teenagers

Lizette Borreli: Green Tea Boosts Brain Power, May Help Treat Dementia

John Ericson: Trying hard to be 'positive' but never succeeding? Blame Your Brain

The Kosher Gourmet by Julie Rothman Almondy, flourless torta del re (Italian king's cake), has royal roots, is simple to make, . . . but devour it because it's simply delicious

April 14, 2014

Rabbi Dr Naftali Brawer: Passover frees us from the tyranny of time

Greg Crosby: Passing Over Religion

Eric Schulzke: First degree: How America really recovered from a murder epidemic

Georgia Lee: When love is not enough: Teaching your kids about the realities of adult relationships

Cameron Huddleston: Freebies for Your Lawn and Garden

Gordon Pape: How you can tell if your financial adviser is setting you up for potential ruin

Dana Dovey: Up to 500,000 people die each year from hepatitis C-related liver disease. New Treatment Has Over 90% Success Rate

Justin Caba: Eating Watermelon Can Help Control High Blood Pressure

The Kosher Gourmet by Joshua E. London and Lou Marmon Don't dare pass over these Pesach picks for Manischewitz!

April 11, 2014

Rabbi Hillel Goldberg: Silence is much more than golden

Caroline B. Glick: Forgetting freedom at Passover

Susan Swann: How to value a child for who he is, not just what he does

Cameron Huddleston: 7 Financial Tasks You Should Tackle Right Now

Sandra Block and Lisa Gerstner: How to Profit From Your Passion

Susan Scutti: A Simple Blood Test Might Soon Diagnose Cancer

Chris Weller: Have A Slow Metabolism? Let Science Speed It Up For You

The Kosher Gourmet by Diane Rossen Worthington Whitefish Terrine: A French take on gefilte fish

April 9, 2014

Jonathan Tobin: Why Did Kerry Lie About Israeli Blame?

Samuel G. Freedman: A resolution 70 years later for a father's unsettling legacy of ashes from Dachau

Jessica Ivins: A resolution 70 years later for a father's unsettling legacy of ashes from Dachau

Kim Giles: Asking for help is not weakness

Kathy Kristof and Barbara Hoch Marcus: 7 Great Growth Israeli Stocks

Matthew Mientka: How Beans, Peas, And Chickpeas Cleanse Bad Cholesterol and Lowers Risk of Heart Disease

Sabrina Bachai: 5 At-Home Treatments For Headaches

The Kosher Gourmet by Daniel Neman Have yourself a matzo ball: The secrets bubby never told you and recipes she could have never imagined

April 8, 2014

Lori Nawyn: At Your Wit's End and Back: Finding Peace

Susan B. Garland and Rachel L. Sheedy: Strategies Married Couples Can Use to Boost Benefits

David Muhlbaum: Smart Tax Deductions Non-Itemizers Can Claim

Jill Weisenberger, M.S., R.D.N., C.D.E : Before You Lose Your Mental Edge

Dana Dovey: Coffee Drinkers Rejoice! Your Cup Of Joe Can Prevent Death From Liver Disease

Chris Weller: Electric 'Thinking Cap' Puts Your Brain Power Into High Gear

The Kosher Gourmet by Marlene Parrish A gift of hazelnuts keeps giving --- for a variety of nutty recipes: Entree, side, soup, dessert

April 4, 2014

Rabbi David Gutterman: The Word for Nothing Means Everything

Charles Krauthammer: Kerry's folly, Chapter 3

Amy Peterson: A life of love: How to build lasting relationships with your children

John Ericson: Older Women: Save Your Heart, Prevent Stroke Don't Drink Diet

John Ericson: Why 50 million Americans will still have spring allergies after taking meds

Cameron Huddleston: Best and Worst Buys of April 2014

Stacy Rapacon: Great Mutual Funds for Young Investors

Sarah Boesveld: Teacher keeps promise to mail thousands of former students letters written by their past selves

The Kosher Gourmet by Sharon Thompson Anyone can make a salad, you say. But can they make a great salad? (SECRETS, TESTED TECHNIQUES + 4 RECIPES, INCLUDING DRESSINGS)

April 2, 2014

Paul Greenberg: Death and joy in the spring

Dan Barry: Should South Carolina Jews be forced to maintain this chimney built by Germans serving the Nazis?

Mayra Bitsko: Save me! An alien took over my child's personality

Frank Clayton: Get happy: 20 scientifically proven happiness activities

Susan Scutti: It's Genetic! Obesity and the 'Carb Breakdown' Gene

Lecia Bushak: Why Hand Sanitizer May Actually Harm Your Health

Stacy Rapacon: Great Funds You Can Own for $500 or Less

Cameron Huddleston: 7 Ways to Save on Home Decor

The Kosher Gourmet by Steve Petusevsky Exploring ingredients as edible-stuffed containers (TWO RECIPES + TIPS & TECHINQUES)

Jewish World Review

Fiber for digestive health is just the start

Sharon Palmer, R.D.



JewishWorldReview.com | From whole grain wheat and oats to beans and lentils — packing your diet with fiber-rich foods is a very good thing. A body of science points to a number of health benefits derived from consuming dietary fiber, a non-digestible form of carbohydrates that occurs naturally in plant foods.

"Fiber's benefit package includes the maintenance of a healthy digestive tract, helping to reduce the risk of heart disease and cancer, and helping to maintain healthy blood sugar levels and healthy weight," says Jeannie Gazzaniga-Moloo, Ph.D., R.D., spokesperson for the Academy of Nutrition and Dietetics.

While you probably know fiber is important for digestive health, you may not realize that it has an important role in weight management, too. Fiber-rich foods take longer to chew, increasing your volume of saliva and gastric juices, expanding your stomach, and delaying the amount of time it takes to digest food. The end result is that you feel fuller, longer.

FALLING SHORT OF FIBER
Since fiber consumption is particularly related to reducing a number of chronic diseases that plague us, such as heart disease, type 2 diabetes and obesity — the U.S. Department of Agriculture's Dietary Guidelines for Americans 2010 recommends that all Americans prioritize eating more fiber. The Adequate Intake level for fiber is established at 14 grams (g) per 1,000 calories — that's 25 g per day for the average woman and 38 g per day for the average man. Sadly, only five percent of Americans are meeting this goal; the average intake in the U.S. is only 15 g per day.

Why are we woefully short on a nutrient that is so beneficial? It's simple — we're not eating enough of the whole plant foods that contribute fiber to our diets.

"Our richest sources of fiber are fruits, veggies, whole grains, nuts, and legumes, and most people are not eating enough of these types of foods," says Gazzaniga-Moloo. "Most usually don't think of adding legumes to salads or other dishes, or grabbing a piece of fruit or some nuts for a snack. Often the bottle of juice is more readily available than the piece of fruit. We often forget that fruits, veggies, and nuts are perfect travel foods and, instead, reach for the bag of chips."

FIBER FACTS
Fiber comes in many forms, but they are all advantageous. Try to get a variety to help you meet your daily goal; they offer a wide range of benefits.

1. Soluble fiber, which is linked with lowering cholesterol levels, is found in foods such as legumes, oats, barley, nuts, and some fruits and vegetables.

2. Insoluble fiber, found in whole grains, wheat bran, nuts, seeds, and some vegetables and fruits, acts like a sponge, passing through the intestines mostly unchanged, thus helping to promote good motility.

3. Non-digestible oligosaccharides, found in some fruits, vegetables, seeds and grains aren't digested in the intestine, so they feed healthy bacteria in the gut.

4. Resistant starches, found in bananas and potatoes, also may help to increase energy expenditure and lower glucose levels.

5. Inulin, found in artichokes and onions, is often added to foods as a functional ingredient. It stimulates the growth of friendly gut bacteria.

Meet your fiber goals. In order to gain the health bonus of fiber, it's important to include plenty of plant foods in their whole, natural form. However, some, such as beans and lentils, are fiber super-stars — offering up to 8 grams per serving — while others, such as iceberg lettuce, may offer only one to two grams. Though small amounts of fiber add up, it's important to include a few high-fiber foods in your diet every day in order to meet your fiber goals.

TOP TIPS FOR PUSHING FIBER
1. Choose a high-fiber breakfast. This may be the best opportunity to get a good deal of the fiber for the day, if you choose fiber-rich whole grain cereals, breads and fruit. Sprinkle nuts, fruit and flaxseed onto your cereal, yogurt, toast, or pancakes to further enrich your fiber intake.

2. Make the switch to whole grains: You can make a serious push in your fiber levels if you move from refined breads, crackers, snacks, pasta and side dishes made of white flour to whole grain versions of these foods. "Check the food label and spot fiber-rich ingredients on the ingredient list; look for whole grain or whole wheat flour," said Gazzaninga-Moloo.

3. Give brown rice a try. Skip the refined white rice in lieu of brown rice, available plain or as a side-dish mix.

4. Eat the fruit instead of drinking the juice. Fruit juice is squeezed from its fiber-rich package, robbing you of precious grams of fiber.

5. Reach for nuts, seeds and dried fruit for snacks. Instead of sugary treats or bags of chips at snack time, a handful of almonds, walnuts, sunflower seeds, or figs can pump up the fiber grams in your diet.

6. Put legumes on the menu several times a week. Beans, lentils and dried peas add important grams of fiber, and also flavor and texture to your diet. Sprinkle them on salads, serve as a side dish, stir into soups and stews, or feature them as a main dish.

7. Eat a fruit or veggie with each meal or snack. Don't let a single meal or snack go by without taking the opportunity to include fruits and vegetables, such as soup, salad, cooked or fresh vegetables, and fruit — - whether canned, dried, frozen or fresh.

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(Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC. 800-829-5384. www.EnvironmentalNutrition.com.)






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