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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

Before You Lose Your Mental Edge

By Jill Weisenberger, M.S., R.D., C.D.E.




What you need to know now about exercise and reasonable brain-boosting diet


JewishWorldReview.com | Just as a healthy diet can help fend off chronic diseases like heart disease and type 2 diabetes, what you eat also can help you keep your mental edge as you age.

Approximately five million Americans over age 65 have Alzheimer's disease, a progressive disease that destroys brain cells and the most common form of dementia. Second to Alzheimer's disease is vascular dementia, which occurs when the blood vessels of the brain become damaged and prevent adequate blood supply to parts of the brain.

TRY MEDITERRANEAN DIET

Research highlights the cognitive benefits of diets rich in fruits, vegetables, fish, legumes and healthy fats, a pattern similar to a Mediterranean diet. Older Americans consuming such a diet had less damage to the small blood vessels in their brains, according to a study published in the February 2012 issue of Archives of Neurology.

The researchers scored the diets of nearly 1,000 men and women, based on higher consumption of fruits, vegetables, legumes, cereals and fish; mild to moderate consumption of alcohol; a higher intake of monounsaturated fats compared to saturated fats; and lower consumption of meat and dairy products. The more closely the diet matched a Mediterranean diet, the less small blood vessel damage.

Another U.S. study measured changes in cognitive status of more than 17,000 middle-aged to elderly participants and found that those whose diets most closely resembled a Mediterranean-style diet were the least likely to develop cognitive impairment.

GOOD FOR THE HEART, GOOD FOR THE BRAIN

Studies have identified links between a heart-healthy diet--such as a Mediterranean pattern--and a brain-healthy diet.

"The triangle connecting a healthy heart, a healthy brain, and a healthful diet has a strong scientific base," says Irwin Rosenberg, M.D., Professor of Nutrition at the Friedman School of Nutrition Science and Policy at Tufts University. Heart-healthy nutrition promotes healthy blood vessels--open and free of atherosclerosis--that provide nutrients to the heart.

Likewise, diet helps to maintain the integrity of the blood vessels of the brain. And a healthy heart pumps oxygen and nutrients to the brain. So it is not surprising that the same dietary factors are preventative of both heart disease and brain aging.

NOURISH YOUR MIND

Follow these four diet strategies to boost brain protection:

1. Eat your fruits and vegetables

Women should aim for 1 1/2 cups of fruit and 2 1/2 cups of vegetables per day, and men should aim for 2 cups of fruit and 3 cups of vegetables per day. Diets rich in produce provide ample potassium, a mineral important for healthy blood pressure levels, which help protect the brain and the heart. High blood pressure can damage the lining of the arteries in your brain, making them stiff, which can block blood flow.


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Sources include potatoes, prunes, white beans, lima beans, sweet potatoes, oranges, bananas, tomatoes, spinach, apricots, cantaloupe, avocado, broccoli, and many other fruits and vegetables. Some fruits and vegetables deserve special mention:

Apples and pears: One study found that a high consumption of apples, pears and other white fruits and vegetables may protect against stroke.

Berries: These tiny nutrient powerhouses are rich in anthocyanins, a type of phytochemical. In the Nurses' Health Study, greater intakes of blueberries and strawberries were associated with slower cognitive aging (by as much as two and a half years) among older women.

Spinach: Lutein, a relative of beta-carotene, may boost cognitive performance in older adults, says Elizabeth Johnson, Ph.D. of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. In a recent study, Johnson and colleagues gave older women a lutein supplement for four months and measured cognitive decline by having subjects name as many items in a category as possible in a one-minute period; the number of items named increased from the beginning of the study to the end of the supplementation period.

"It didn't just slow decline. There was an improvement," says Johnson. You can find lutein in leafy greens, winter squash, corn, peas, broccoli, pistachios and egg yolks.

2. Go fish

One study found that older adults who ate baked or broiled fish at least once weekly had greater volume of gray matter in the areas of the brain important to Alzheimer's disease, and showed slower rates of developing dementia or mild cognitive impairment. Only 3.2 percent of the subjects who ate the most fish developed either dementia or mild cognitive impairment, while nearly 31 percent of non-fish eaters suffered cognitive decline.

One component of fish that may be brain boosting is the omega-3 fatty acid, DHA. Johnson studied the effects of supplementing with DHA and DHA, plus lutein. Both the lutein and DHA groups showed improvements in verbal fluency, but the combined DHA plus lutein group also demonstrated improvements in memory and learning, suggesting that DHA and lutein may work together to improve cognitive function.

Eating more DHA-containing fish increases DHA in the brain's gray matter, says Leah Gillingham, Ph.D., of the Richardson Center for Functional Foods and Nutraceuticals at the University of Manitoba. There it plays a structural role in the brain, and "it has a role in the resolution of inflammation," she adds.

Choose baked or broiled fish (not fried or breaded) that are high in omega-3 fatty acids such as salmon, sardines, tuna and trout.

3. Healthy fats for the brain

Diets high in saturated fats appear to harm cognition, whereas eating foods rich in monounsaturated fats might help. A study published in the May 2012 issue of Annals of Neurology found that older women who ate the most saturated fat had the poorest scores on cognitive function and memory tests over four years compared to women who ate the least. And those who ate the most monounsaturated fat, found in nuts and in olive and canola oils, scored higher on cognitive function and were at lower risk of mental decline.

Tips:

a) Cook with vegetable oils instead of butter and margarine

b) Snack on nuts instead of sweets

c) Replace cheese with avocado in sandwiches.

4. Coffee and tea

Tea contains the amino acid L-theanine, which shows neuroprotective effects, says Tammy Maria Scott, Ph.D., assistant professor at the Tufts University School of Medicine. Coffee, too, appears to protect the brain.

"This might occur "through antioxidant or anti-inflammatory mechanisms or through a reduction in brain levels of amyloid-beta, an abnormal protein that is part of Alzheimer's disease pathology," she explains.

Enjoy coffee, tea, or both, daily, unless you have a medical reason not to. Check with your doctor before starting or increasing your coffee or caffeine intake, advises Scott.

EXERCISE YOUR BRAIN

A February 2013 study in the Annals of Internal Medicine suggests that cardiorespiratory fitness in midlife protects against dementia two decades later In this study of nearly 20,000 men and women, those with the highest level of fitness in midlife had a 36 percent lower risk of dementia during the average 24-year follow-up period.

According to the Alzheimer's Association, physical activity doesn't have to be strenuous or very time consuming to be protective of the brain. The association recommends walking, cycling, gardening, tai chi, yoga, or other activities for about 30 minutes per day.

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© 2014 Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC. 800-829-5384

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