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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

Stop worrying so much about fat in your diet

By Harvard Health Letters





JewishWorldReview.com | Fat seems to always top the list of things that are "bad" for you. But for good overall health and to lower risk of heart disease, cancer, or even obesity, scrupulously counting how much fat you consume is not a helpful strategy.

"Focusing only on grams of total fat, whether in a food or in your diet, can lead a person to make poor decisions," says Dr. Dariush Mozaffarian, an associate professor of medicine at Harvard-affiliated Brigham and Women's Hospital, Boston, Mass.

High on the list of bad food decisions is eating processed foods and fast foods that bill themselves as low-fat, reduced-fat, orfat-free. Lowering total fat alone does not make a food healthier, and many of these products are high in salt, sugar and refined carbohydrates.

For example, low-fat deli sandwiches are loaded with salt and refined carbohydrates and low-fat frozen yogurt or low-fat muffins may contain a lot of refined carbohydrates, such as white flour and sugar.

More important, avoiding all fats means you miss out on the benefits of healthy fats, like those in nuts, fish, avocados and olive oil. Recent research suggests that extra-virgin olive oil is particularly beneficial.

"A common mistake is to avoid and replace foods that have healthy fats and that are good for you with low-fat processed and packaged foods that are high in refined carbohydrates and sodium," Dr. Mozaffarian says.

Instead of obsessing about fats, focus on healthy foods.

"Eat fruits, vegetables, nuts, fish, vegetable oils, whole grains and modest portions of dairy," Dr. Mozaffarian advises. "Avoid processed meats, sugary beverages, and foods high in refined grains, starches, sugars and salt."

SATURATED FAT AND THE HEART

One reason we tend to be preoccupied with fat is its connection with heart disease. Fat--particularly saturated fat from animal foods--is bad for the heart, right?

Dr. Mozaffarian and his colleagues have taken a hard look at the scientific evidence that consuming a lot of saturated fat leads to heart disease.


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"The association is not as firmly established as many people believe," he says. "The evidence does not support a major benefit of focusing on saturated fat alone, without considering the overall food itself and what is eaten instead."

The take-home message: Don't avoid a food simply because it contains some saturated fat, and don't think a food is healthy only because it is saturated fat-free. That means a fast-food sandwich that bills itself as "low-fat" may still be a Trojan horse for heart disease if it contains processed or cured meats, which research has consistently linked to heart disease.

WHAT'S GOOD ABOUT FAT?

More important than total fat intake is what kind of fats you eat and from which foods. Unsaturated fats, for example, are healthier choices than foods rich in saturated fat from animal sources, foods containing partially hydrogenated oils and transfat, and foods high in refined carbohydrates, starches and sugars.

Unsaturated fats exist in two forms: polyunsaturated and monounsaturated. You can obtain polyunsaturated fats from salmon and other fatty fish, as well as corn, soybean, safflower and cottonseed oils. Rich sources of monounsaturated fats include olives and olive oil, canola and peanut oils, and most nuts.

The most unhealthy type of fat is trans fat from partially hydrogenated oils. Trans fats form when vegetable oils are processed to make them more solid at room temperature. You'll find trans fats in many baked goods (such as donuts, muffins and pie crusts), snack foods (crackers, popcorn), and some fried foods. No amount of trans fat from partially hydrogenated oils is considered healthy.

WHAT TO EAT

When we prepare meals, we don't reach for fats--we reach for foods. This is one key to solving the dietary fat dilemma.

"Focus on foods that have been shown to be good for health, not on trying to make your diet higher or lower in any one type of nutrient," Dr. Mozaffarian says.

The Mediterranean style of eating, increasingly in vogue, provides a diet based on healthy foods. Among its hallmarks:

1. Most daily calories from fruits, vegetables, beans, nuts and whole grains

2. Generous amounts of extra-virgin olive oil for cooking and dressing salads

3. Moderate consumption of eggs, fish, and poultry, but very little red meat

4. Moderate consumption of dairy, including cheese and yogurt

5. For those who drink alcohol, moderate portions of wine.

Eating Mediterranean style delivers dietary fats that are largely of the healthy type. Recent research suggests that it improves many disease risk factors, including blood pressure and blood cholesterol levels. Abundant fruits, vegetables and whole grains mean this diet is also filling and fiber-rich, providing satisfying meals that can help you maintain a healthy weight.

Most of the carbohydrates are from whole, not processed, foods such as fruits, vegetables, and whole grains.



BEYOND THE LOW-FAT ERA

The bottom line about fats is that it matters what types of fats you eat and, more importantly, the types of foods you eat. If you're eating in fast-food restaurants and focusing on checking labels of packaged and prepared foods in the supermarket, you are heading in the wrong direction. Instead, go to the fresh foods sections, where you can buy fruits, vegetables, nuts and fish. The foods there have fat, but it's the kind you need for good health.

MYTH: Fat is bad for your health.

FACT: Research has not demonstrated that reducing total dietary fat, by itself, lowers the risk of heart disease, cancer, diabetes, or obesity.

MYTH: Low-fat foods are healthier.

FACT: Low-fat, reduced-fat, and fat-free processed foods may contain unhealthy amounts of refined grains, starches, sugars, sodium, or other additives.

MYTH: Avoiding fat helps you lose weight.

FACT: Both low-fat and high-fat diets can be effective for weight loss. The most important thing is to eat healthy foods and stick to your diet. - Harvard Men's Health Watch

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