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In this issue
December 2, 2014

Jonathan Tobin: Defending the Right to a Jewish State

Heather Hale: Compliment your kids without giving them big heads

Megan Shauri: 10 ways you are ruining your own happiness

Carolyn Bigda: 8 Best Dividend Stocks for 2015

Kiplinger's Personal Finance editors: 7 Things You Didn't Know About Paying Off Student Loans

Samantha Olson: The Crucial Mistake 55% Of Parents Are Making At Their Baby's Bedtime

Densie Well, Ph.D., R.D. Open your eyes to yellow vegetables

The Kosher Gourmet by Megan Gordon With its colorful cache of purples and oranges and reds, COLLARD GREEN SLAW is a marvelous mood booster --- not to mention just downright delish
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

How to feel your best -- with plenty of energy, a healthy weight and optimal mental and physical function -- without driving yourself batty

By Sharon Palmer, R.D.




The Top 10 science-based nutrition habits you should foster to protect your health


JewishWorldReview.com | To feel your best -- with plenty of energy, a healthy weight and optimal mental and physical function -- you may need to make changes in your diet. Diet and healthy lifestyle habits are powerful weapons in the fight against devastating diseases.

"You can lower your risk of chronic disease by 80 percent through healthy living," notes David Katz, M.D., M.P.H., director of the Yale-Griffin Prevention Research Center. Katz, who spoke at the 2012 Food for Your Whole Life Symposium in New York, reported that research over the past 20 years indicates that forks (diet), along with feet (physical activity) and fingers (that don't hold cigarettes) are the master levers of medical destiny. Good use of forks, feet and fingers can help eliminate chronic problems such as heart disease, diabetes and cancer.

With that in mind, here are the top, science-based nutrition habits you should foster to protect your health:

1. Choose healthy carbs. Target unrefined carbs, such as whole grains, unsweetened fruits, and vegetables, and limit refined carbs, such as refined grains and flours.

"It's pretty clear that refined carbohydrates add empty calories, which contribute to obesity, type 2 diabetes and cardiovascular disease. Which source of carbohydrates we choose can make a tremendous impact," said Walter Willett, M.D., Dr. P.H., nutrition chair at Harvard School of Public Health, at the same symposium. Instead of breads, bagels and cookies made with white flour and sugar, fill your plate with nutrient-rich whole grains, such as whole wheat and quinoa; unsweetened fruits, like berries and bananas; and lots of multi-colored vegetables, such as green leafy vegetables, tomatoes and broccoli.

2. Put legumes on the menu every week. Enjoy legumes, such as beans, peas and lentils, as a replacement for meat at least one day a week and as a side dish at least three times a week, suggests Victoria Shanta Retelny, R.D., L.D.N., dietitian and author of "The Essential Guide to Healthy Healing Foods."


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Legumes are a near "perfect" food; a one-half cup serving provides at least 20 percent DV (Percent Daily Value, based on 2,000 calories per day) for fiber, folate and manganese; 10 percent DV for protein, potassium, iron, magnesium and copper; and 6-8 percent DV for selenium and zinc. These nutritious yet economical gems have been linked to lower blood cholesterol levels and body weight, and reduced risk of heart disease, hypertension and some types of cancers.

3. Eat smaller portions. If there's one lesson to be learned, it's simply to eat less food. Our portions -- in restaurants, supermarkets, and at home -- have increased dramatically over the past few decades, directly feeding into the obesity epidemic and its health fallout. Eliza Zied, M.S., R.D., C.D.N., dietitian and writer, reports that learning to eat smaller portions will allow you to eat a wider variety of foods without feeling deprived.

"Really savor your food when you eat. Pay attention to it, don't be distracted," she stresses. In order to get in touch with portion sizes, measure out one-half cup of pasta, rice or cooked grains and remember that a three-ounce serving of meat or chicken should be the size of a deck of cards.

4. Eat fish at least twice a week in place of red meat. Dietary patterns that include more fish are linked with lower rates of diseases, including heart disease, cancer and diabetes, while those high in red meat, such as beef and lamb -- and especially processed meats like hot dogs and deli -- are linked with higher rates of these diseases.

"Eat cold-water, fatty fish like salmon, halibut, tuna or sardines at least twice a week, for a total of 12 ounces per week," suggests Retelny.

5. Include a fruit or vegetable every time you eat. This rule even applies to breakfast and snacks, according to Bethany Thayer, M.S., R.D., director of the Center for Health Promotion and Disease Prevention at Henry Ford Health System in Detroit and spokesperson for the Academy of Nutrition and Dietetics.

"This increases the likelihood that you'll get the fruits and vegetables you need during the day. It also helps provide bulk and nutrients to help keep you feeling full and well-fueled," she adds. For extra credit, double up on those vegetables at lunch and dinner -- have a soup or salad and a serving of fresh or cooked vegetables.

6. Eat a healthy food, before you indulge. Before you're tempted by a treat, whether it's cookies or chips, turn to something healthy, such as nuts or fruit, suggests Zied.

"Eating something healthful before you indulge in a treat may fill you up and satisfy you, and help you meet your quota for fruit or get the healthy fats from nuts; and it may actually help you eat less of the treat you're craving."

7. Drink eight glasses of water every day. Not only will you hydrate your body with life-giving fluids needed for maintaining your body functions, you'll also stay away from sugary beverages, including sodas and sports drinks, which have been linked with obesity.

"Keep a water bottle handy and track how much you consume," suggests Jessica Crandall, R.D., C.D.E., dietitian at Sodexo Wellness and Nutrition and spokesperson for the Academy of Nutrition and Dietetics.

8. Add nuts and seeds to your daily diet plan. Munch on a handful (about 1 1/2 ounces) of nuts, such as walnuts, almonds, pecans or peanuts, or add seeds (about two tablespoons), such as flaxseed, chia, hemp, sesame or sunflower seeds to your diet every day, suggests Retelny.

Nuts and seeds provide heart-healthy fats, fiber and a host of vitamins and minerals. As a bonus, some nuts and seeds, such as walnuts, ground flaxseed, chia and hemp, are rich in omega-3s, linked with heart health benefits.

9. Meet your fiber goal every day. Fiber is rife with health opportunity; it's been linked with lower risk of heart disease, certain types of cancer, diabetes and obesity. Yet only 5 percent of Americans meet their fiber goal: 25 grams per day for women and 38 grams for men.

"Think fiber everyday by choosing whole grains breads, cereals and pasta, as well as fruit, veggies, beans, nuts and tofu," says Retelny.

10. Stop eating at least 2 hours before going to bed.

"Food provides calories and calories provide energy. You can't expect to get a good night's rest if you've just loaded your body up with energy. Give your body time to digest the food before bed. You'll be amazed at how much better you sleep. And when you are well rested, you're much better able to keep your exercise and nutrition resolutions," says Crandall.

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


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