In this issue
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

ALL 'processed' foods are bad?

By Sharon Palmer, R.D.

Not quite. The guidelines you need, to go shopping now

JewishWorldReview.com | "Eat more whole, minimally processed foods." That's the advice you'll get from most nutrition experts today. That's because these foods — which are in their most natural form — are usually rich in all of the "good" stuff — fiber, protein, vitamins, minerals, antioxidants, and low in all of the "bad" stuff — saturated fat, trans fats, sodium, and added sugars.

For example, when you refine a grain, as is done with white flour, you strip off its nutrient-rich outer coating; and when you create highly processed snack foods like chips or cookies, they often contain added salt, sugar and fats.


Choosing whole foods is simple; you select foods that come as close to the earth as possible, including animal products like fish, eggs and fresh milk; whole fruits, like apples, bananas and oranges; vegetables, such as lettuce leaves, broccoli and onions; whole grain kernels like oats, barley, and wheat berries; nuts and seeds like walnuts and sunflower seeds; and legumes, such as lentils and beans.

It's easy to spot whole foods, such as potatoes and lettuce, in the supermarket produce aisle, but it can be more difficult to determine minimally processed foods found in the inner supermarket rows, which house breads, crackers, snacks, canned goods and frozen foods.


If you made just one change in your diet for better health, you'd probably get the biggest bang for your buck by transitioning to a diet based on whole foods.

"Highly processed foods such as refined carbohydrates have a lower nutrient profile, and they are lower in fiber (which makes you feel fuller). This is important, especially if you're trying to lose weight," says Jessica Crandall, R.D., C.D.E., dietitian for Sodexo Wellness and Nutrition and national spokesperson for the Academy of Nutrition and Dietetics.



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The most wholesome diet you can imagine would feature foods prepared from scratch without the addition of large amounts of salt, sugar, and fat. But most of us don't have the time — or desire — to do this every day, and these foods may not be available to your region year round.

Consider that food processing follows a spectrum, ranging from minimally processed to heavily processed. For instance, canned or frozen fruits and vegetables are minimally processed foods, while candy and frosted donuts are heavily processed.

Food companies preserve fresh fruits and vegetables by drying, canning, or freezing so that we can enjoy them year round, thus contributing important nutrients to our diets. Food companies also use traditional processing techniques to create whole grain flour out of grains, and to turn milk into yogurt or cottage cheese.

Processing techniques, such as pasteurizing milk, also helps keep your food supply safe. You should include such nutrient-rich, minimally processed foods in your diet; just read labels to ensure that they are low in added ingredients, such as salt and sugar.


There are times when it's convenient to reach for moderately processed foods such as frozen dinners or canned soups. How can you make the best choice? The only way you can really tell is to flip over the package and read the ingredients list.

Is the product made from real food ingredients found in nature, such as grains, legumes and vegetables? Or are there multi-syllabic ingredients, such as sodium benzoate or food dyes that you might never find in your cupboards? Let the ingredients list be your guide to choosing wholesome prepared foods.


Take a look at these minimally processed foods that you should include in your diet:

1. Animal products: Fresh milk, plain yogurt, cottage cheese, cheese, eggs, fresh or frozen fish, poultry or meat (with no added ingredients)

2. Grains: Whole grains in their natural form (whole kernels) or made into 100 percent whole grain flour, such as oats, wheat, amaranth, barley, buckwheat, corn, millet, quinoa, brown rice

3. Legumes: Dried beans, lentils, peas and minimally processed soy foods (edamame, tempeh, tofu, soy milk) in their natural form, including cooked or canned (no added salt)

4. Nuts/Seeds: Nuts and seeds such as walnuts, almonds, pine nuts, pecans, pistachios, sesame, sunflower, flax, and hemp; butters made out of nuts and seeds (with no added ingredients)

5. Fruit: Whole fresh, canned, frozen, and dried (no added sugar) fruits such as berries, citrus, pears, grapes, melons, peaches, cherries, bananas, mango and plums

6. Vegetables: Whole fresh, canned, frozen, and dried (no added salt) vegetables such as greens, lettuce, cucumber, squash, mushrooms, onions, tomatoes, celery, potatoes and broccoli

7. Beverages: Coffee; green, black, white or oolong tea; and herbal tea (no added sugar)

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

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