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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 you can eat more and weigh less

By Karen Ansel, M.S., R.D.




Simple -- almost too simple -- techniques that actually work


JewishWorldReview.com | If you're tired of hearing diet advice to eat less, we have news you're going to love.

"By picking foods that are naturally lower in calories but larger in volume, you can eat a lot more food without worrying about what it will do to your waistline," says Barbara Rolls, Ph.D., author of "The Ultimate Volumetrics Diet" (William Morrow, 2012).

In fact, we tend to choose our food based on volume--not calorie count--and the quantity of food we eat each day stays remarkably consistent even though the number of calories we wolf down can vary. So, "lowering your food's calorie density," as researchers call it, is a smart--and healthy--way to satisfy your appetite and cut calories.

These five quick research tested tips let you put this concept into practice:

1. ADD LIQUIDS

Broth or water instantly adds bulk to your meal for almost no calories.

Think about it: 1/2 cup of black beans has about 115 calories, yet, for the same 115 calories you could slurp an entire cup of black bean soup. Women who ate low-cal soup twice daily for a year lost 50 percent more weight than women who ate the same number of calories in the form of two energy-dense snacks, according to an Obesity Research study.

2. JAM IT WITH VEGGIES

Vegetables are loaded with fiber, which automatically lowers the calorie density of your food because your body can't digest it entirely. When South Korean researchers fed women an equal volume of either plain rice or rice with added vegetables, those who feasted on the veggie-filled rice downed 41 percent fewer calories and felt more satisfied afterwards.



3. PUMP IT UP WITH AIR

Incorporating air into foods puffs them up. "Because airy foods are bigger, they trick your brain into thinking you're eating more," says Barbara Rolls. The proof: researchers at Penn State University gave volunteers a similar-size snack of dense Cheetos Crunchy or more voluminous Cheetos Puffs.

Those who munched on the puffs ate 70 fewer calories even though they polished off 73 percent more by volume. When possible, opt for airy eats: Cheerios over granola, bread over crackers and tubular pasta like rigatoni in place of spaghetti.

4. SERVE UP SALAD


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Simply adding a serving of salad to your meal can help you eat 11 percent fewer calories, according to a 2012 Appetite study. Stick with voluminous, low-calorie fixings like fresh veggies and leafy greens and limit add-ons like nuts, seeds and cheese. If you'll be making your salad into a main meal, add lean protein, such as skinless chicken, grilled shrimp or salmon, tofu or beans, to help you feel satisfied longer.

5. TRIM THE FAT

"With twice as many calories per bite as carbs or protein, fat calories add up incredibly quickly," says Rolls. So the more fat on your plate, the less food you can eat without racking up the calories.

Keep fat in check by choosing lower-fat options of your favorite foods, such as lean cuts of beef, skinless poultry and nonfat dairy, and trim any visible fat off meat before cooking. .

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(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)









© 2013, Eating WEll, Inc. DISTRIBUTED BY TRIBUNE MEDIA SERVICES, INC.

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