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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

Lifestyle changes can cut your risk of colon cancer

By Karen Collins, MS, RDN, CDN




How with minimum effort you can beat the widow-maker


JewishWorldReview.com | About 50 percent of colorectal cancer, the third most common cancer among men and women in the U.S., can be prevented through daily diet, physical activity and weight management, making it one of our most preventable cancers.

Five specific steps toward that goal come from an evidence-based report on reducing risk of colorectal cancer released by the American Institute for Cancer Research (AICR) and World Cancer Research Fund (WCRF) as part of their Continuous Update Project (CUP). Here are those strategies, as well as some steps likely to offer additional protection:

1. Fill up on foods with fiber

Each 10 grams of dietary fiber is linked with a 10 percent lower risk of colorectal cancer, according to an analysis detailed in the Nov. 10, 2011 British Medical Journal. Whole grains stand out as particularly linked to lower risk. Fiber adds bulk and reduces the time your digestive tract is exposed to carcinogens. Also, high-fiber diets encourage growth of health-promoting types of bacteria--trillions of which live in your gut.

Tips:

a) Focus on whole plant foods--vegetables, fruits, whole grains, beans, and nuts--in order to reach levels of fiber linked with lowest risk. Whole plant foods, which provide fiber along with protective nutrients and phytochemicals, are best. Although you can get some of these benefits from fiber supplements or refined grains with added fiber, whole plant foods provide fiber along with protective nutrients and phytochemicals.

b) Add beans or tofu to soups, stews and stir-fries.

c) Start eating whole grain bread and pasta, then expand to a variety of unprocessed, cooked grains, such as bulgur, whole wheat couscous, quinoa, and whole-grain polenta.

d) Add some nuts or seeds (including ground flaxseed) to your morning cereal or smoothie.

2. Cut calories if you're carrying extra weight, especially if it's around your waist. Excess body fat secretes inflammation-inducing proteins and creates cancer-promoting changes in hormones like insulin and growth factors. Each one-unit increase in body mass index (BMI), which corresponds to five to seven pounds for most adults, is linked with a two percent increase in colorectal cancer risk.

Fat deep in the abdomen poses the most risk. Each one-inch increase in waist links to a five percent increase in colon cancer risk. The key: don't simply add healthy foods; swap them for less healthy foods to boost nutrition and keep calories the same or lower.


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Tips:

a) Sip water, seltzer, tea or coffee instead of soda or sugary tea and coffee specialty drinks.

b) If you're not hungry, relax with a walk, meditation, music or a book instead of food.

3. If you drink alcohol, limit it to no more than one (for women) or two (for men) drinks a day. Alcohol is metabolized to compounds that damage cells and can lead to cancer. Based on similar alcohol content, one standard drink is considered 12 ounces beer, 5 ounces wine, 1.5 ounces 80-proof liquor or 1 ounce 100-proof liquor. For each one standard drink consumed daily, colorectal cancer risk increases 14 percent, according to analysis of multiple studies. Cancer risk is linked with alcohol content, not choice of beverage.

Tips:

a) Watch your glass size. With today's larger glasses, what you may consider one drink may be more.

b) Choose seltzer flavored with fruit essence, or add slices of fruit to club soda for a more enticing option than plain water.

4. Limit red meat (beef, lamb) and avoid processed meat.

Each 3.5-ounce portion of red meat eaten daily increases colorectal cancer risk 17 percent, according to CUP analysis published in PLoS ONE in June, 2011. Processed meat is even more strongly linked with risk; each portion half that size eaten daily increases risk 18 percent. Recommendations include limiting red meat, even if lean, to no more than 18 ounces a week and to save processed meat for occasional consumption.

Tips:

By swapping a couple of fish or seafood meals per week for red meat, you reduce colon cancer risk while promoting overall health. Add a few more meatless meals to your week, making sure to include beans, lentils or some other source of protein.

4. Get moving

Even if you don't lose weight, a little extra activity every day can stop or slow weight gain. What's more, regular physical activity fights cancer development directly by reducing elevated insulin levels and reducing inflammation regardless of weight. Each 30 minutes of daily recreational physical activity is linked with an 11 percent decrease in colorectal cancer risk.

Tips:

a) You needn't get the recommended 30 minutes or more of daily physical activity all at once. See how many 10-minute blocks of movement you can include throughout your day.

b) Get up just a little earlier and start the day with a 10-minute walk.

c) Get off public transit one stop early, walk 10 minutes at lunch or between projects, head outside or turn on your favorite tunes and dance before or after dinner.

BEYOND THE 5 STEPS
While other lifestyle strategies may not have as much research support as our top five, some also show colon-cancer fighting potential, including:

a) Garlic. This plant food contains allyl sulfur compounds that, in laboratory studies, inhibit colon tumor formation. Population studies tend to link regular garlic consumption with lower colorectal cancer risk (Annals of Oncology, April 2013).

b) Milk and calcium. Consuming milk probably decreases colorectal cancer risk, according to a study in the January 2012 Annals of Oncology. Milk could be protective in multiple ways; calcium's effects on controlling cell growth and reproduction appear significant.

c) Vegetables and fruits. Eating more vegetables and fruits may modestly reduce colon cancer risk. Aim for variety to get the widest array of protective compounds. Include cruciferous vegetables regularly for isothiocyanates that may intervene directly in cancer development (Food and Function, October 2011).

Consume deep green, orange, and red vegetables and fruits for beta-carotene and other carotenoids linked with reduced risk of the adenomas (benign polyps) from which most colon cancer begins (Cancer Causes and Control, April 2013).

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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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