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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

Put More Power in Your Breakfast

By Betsy Berthin RD, LD





JewishWorldReview.com | Your morning java may give you that quick jolt to get you on your way, but if you want that get-up-and-go feeling to last throughout the day, there's only one reliable way to get it: take the time to have breakfast.


The morning meal is the one most often skipped, and that's a shame. By the time we wake up in the morning, our glucose stores are low, meaning we have no energy. We need food.


A donut will not suffice. What our bodies need in the morning is a meal that includes each of the three macronutrients: protein, good fats and complex carbohydrates.


Protein's role is to provide sustainable energy. It takes longer to digest than carbohydrates, so it will hold you over until lunchtime. Choose lean, low-fat and nutritious foods such as eggs (or egg whites for those watching their fat and cholesterol intake), peanut or almond butter, and low-fat or fat-free dairy.


Fats are equally important, as long as you stick to good fats and avoid not-so-good ones. Look for mono- and polyunsaturated fats; shun saturated or, worse, trans fats. Sprinkle chopped almonds or walnuts over low-fat yogurt or oatmeal. Use olive or canola oil in the pan when making eggs. Opt for low-fat milk and cheese.


WE FEED YOUR SOUL, INTELLECT --- AND STOMACH

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Complex carbohydrates provide glucose, our body's main source of energy. Here's a useful nutrition fact: Glucose is the brain's sole source of energy. That's where you get your sharp attitude and quick wit. Also, our muscles lean on glucose for sustained energy. Good sources of complex carbs are whole-grain bread or waffles and high fiber cereals.


Here are five powerhouse breakfast suggestions that include all macronutrients. They take less than 10 minutes to prepare (so lack of time is no excuse) and are calorie controlled.


1. Whole-wheat toast (or any high fiber grain bread) with a thin layer of peanut butter (its got fat, so watch the heavy hand) and a fruit.


2. Breakfast burrito made of two scrambled eggs (one whole, and one just the white) with two vegetables of your choice and 1 ounce of cheese, rolled up in a whole-wheat tortilla. Drizzle low sodium (or better yet homemade) salsa over the top.


3. Whole-grain crackers, with a thin layer of light cream cheese and smoked salmon. Top it off with a small bowl of mixed fruit or one whole fruit.


4. Whole-wheat Kashi waffles with fresh fruit.


5. Greek yogurt (which has a fraction of the sugar found in most other yogurts), with berries, chopped almonds and a high fiber cereal of your choice.


Rise, shine and dine! That should be the motto. Give your body and brain the benefit of breakfast; it's the first chance you have to refuel and your one shot to ensure a productive day.



HUEVOS RANCHEROS

Serves 4


  • 4 whole-wheat tortillas (6 inches in diameter)
  • 1 tablespoon extra virgin olive oil
  • 1 medium onion, finely chopped
  • 1-2 jalapeno or Serrano chili peppers, seeded and finely chopped (or 1 small green pepper)
  • 1 tomato, seeded and finely chopped
  • 1/4 cup chopped fresh cilantro
  • 1 cup liquid egg substitute or 8 egg whites (or 4 whole eggs)
  • Salt and ground pepper
  • 1 cup ranch style tomato sauce


1. Preheat the oven to 350 degrees.

2. Heat the oil in a large nonstick skillet over medium heat. Add the onions. Cook for 2 minutes. Add the peppers. Cook for 2 minutes, or until the onions are soft but not brown. Add the tomatoes and cilantro. Cook for 2 more minutes.

3.If using egg substitute or egg whites, add them to the skillet and cook, stirring, for 3 minutes, or until the eggs are scrambled but still moist. Season with salt and black pepper. (See note.)

4. Place 1 whole tortilla in the center of each plate. Divide the egg mixture among the tortillas. Ladle the salsa around the egg mixture and serve.

NOTE: If you prefer to use whole eggs, they can be scrambled as described above. If you prefer to fry them, after Step 2 above, mound the sauteed vegetables on the tortillas and ladle on the salsa. In the skillet, fry the eggs, adding oil if necessary, and then add one egg to each tortilla. Season with salt and pepper and serve.

Nutrition information (using egg whites): 200 calories per serving, 3.7 grams fat, 0.5 grams saturated fat, 0 mg cholesterol

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© 2012, BETSY BERTHIN. Distributed by Tribune Media Services Inc.