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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

Carb clarity: Go healthy, not bonkers

By Sharon Palmer, R.D.





JewishWorldReview.com | When it comes to carbs, the pendulum has swung dramatically in the past three decades, from eating them without discretion, to avoiding them altogether--and finally, to a new appreciation for the healthiest sources.

In the 1980s and '90s, it was all about low-fat diets. As health experts cautioned people to cut back on fat, food manufacturers responded by making low-fat everything, including cookies and snacks. But they typically ramped up the refined carbohydrates from white flour and sugars to make up for the taste. We splurged on way too many of these foods, which showed in the nation's rising rates of obesity and type 2 diabetes.

The next diet to make it big was the low-carb, high-protein diet, courtesy of Dr. Atkins, which launched a nation of dieters who avoided carbs like the plague. This diet was difficult to follow for the long term and not optimal for health, and petered out around 2005.

Fast forward to the present and studies now reveal that it's the type of carbohydrate that may be more important for optimal health. A diet focusing on highly refined carbohydrates--a hallmark of the typical American diet--such as white bread, sugary beverages, snack foods and baked items--has been linked with health problems.

A number of epidemiological studies have found that higher intake of such carbohydrates is linked with a greater risk of type 2 diabetes and ischemic heart disease, while diets high in minimally processed carbohydrate sources, such as whole grains, vegetables, fruits, and legumes, have been linked with a lower risk.

In a 2010 Danish study of more than 53,000 participants, published in The American Journal of Clinical Nutrition (AJCN), replacement of saturated fat with high glycemic index (GI) carbohydrates significantly increased the risk of heart attack, whereas replacement with low-GI carbs showed a lowered risk.

WHICH ARE THE HEALTHY CARBS?
Carbohydrates, a major group of macronutrients that includes starches and sugars, have many key roles in your body. They provide energy, help make you feel full and satisfied, control your blood glucose and insulin metabolism, promote proper elimination, and foster fermentation in your gut, which promotes normal digestion and the growth of friendly bacteria. But not all carbohydrates are created equal.

We used to qualify "good" vs. "bad" carbohydrates through terms such as "complex" (which included starches like potatoes and bread) and "simple"--meaning sugars, such as sucrose. But now we know that these descriptions don't fully portray the qualities of carbs. More useful indicators include the amount and type of fiber, the amount of processing, and the GI and glycemic load (GL), reported Harvardresearcher Frank Hu, M.D., Ph.D., in a 2010 article in AJCN.

"Typically, the best choices are the whole foods or minimally processed foods. Fruits, vegetables, beans and lentils, barley, wheat berries, quinoa--these are examples of carbohydrate-rich whole foods, and they are all very nutritious," says Jill Weisenberger, M.S., R.D., C.D.E., dietitian and author.

These foods have higher amounts of fiber, so they're more slowly digested and absorbed into the bloodstream, and provide other benefits, such as lower risk of heart disease and certain cancers.



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Minimally processed carbohydrate foods also contain health-protective phytonutrients, according to Andrew Weil, M.D., Director of the Arizona Center for Integrative Medicine, who spoke at the 10th Annual Nutrition and Health Conference in Seattle.

GLYCEMIC INDEX AS INDICATOR OF CARB QUALITY
Strong evidence suggests that after eating high-GI foods, such as heavily refined carbohydrate foods, including white bread, refined cold cereals and sugary foods, blood sugar levels rise more so than after eating low-GI foods, such as whole grain kernels, dairy foods, beans and most vegetables.

This spike in blood sugar may increase your susceptibility for type 2 diabetes, heart disease, or overweight. This was confirmed in a consensus statement of the International Scientific Consensus Summit on Glycemic Index, Glycemic Load, and Glycemic Response, 2013.

The statement was drafted by an international panel of experts, including David Jenkins, M.D., Ph.D., Ds.C., Canada Research Chair in Nutrition and Metabolism at the University of Toronto and the originator of the GI concept.

Which are the carbs to limit? Weil recommends decreasing your consumption of refined, processed, high-glycemic-load carbohydrate foods, including sugars and refined grains, due to their pro-inflammatory action and lack of protective phytonutrients. For example, grains which have been ground to reduce particle size and remove the outer bran and germ, found in bread, rolls, pizza crust, white rice, and ready-to-eat cold cereals--are more rapidly absorbed into the blood stream.

Excess added sugar intake (including table sugar, high fructose corn syrup, cane sugar, beet sugar, honey, and maple syrup) in processed foods, baked goods, dairy products, desserts and beverages is linked with higher risk of cardiovascular disease and metabolic conditions, according to the American Heart Association. In particular, the intake of sugar-sweetened beverages shows even more potential for weight gain and health risk.

But don't worry about the sugars that are found naturally in foods.

"When we eat the sugar that comes naturally in fruit, milk, yogurt and vegetables, we are getting the whole package of nutrients, which includes vitamins, minerals, sometimes protein, sometimes fiber, and health-boosting phytochemicals," says Weisenberger.



PUTTING CHANGES INTO PRACTICE
Weisenberger suggests that if you make room for three servings of dairy (or dairy substitute), and at least 2 cups of fruits, 1 1/2 cups vegetables, and three servings of whole grains every day, you can allow yourself a treat.

"If you accomplish this most days, you can enjoy the amount of highly processed foods that allows you to stay within your calorie needs," she adds.

The Dietary Guidelines suggests that you make at least half of your grain servings whole grains (about three servings daily for the average person), which leaves room for some servings (i.e., 1 slice bread, 1/2 cup rice or pasta, 1 cup breakfast cereal flakes, 1 small tortilla or pancake) of refined grains.

(Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC. 800-829-5384. www.EnvironmentalNutrition.com.)


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