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April 21, 2014

Andrew Silow-Carroll: Passoverkill? Suggestions to make next year's seders even more culturally sensitive

Sara Israelsen Hartley: Seeking the Divine: An ancient connection in a new context

Christine M. Flowers: Priest's execution in Syria should be call to action

Courtnie Erickson: How to help kids accept the poor decisions of others

Lizette Borreli: A Glass Of Milk A Day Keeps Knee Arthritis At Bay

Lizette Borreli: 5 Health Conditions Your Breath Knows Before You Do

The Kosher Gourmet by Betty Rosbottom Coconut Walnut Bars' golden brown morsels are a beautifully balanced delectable delight

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

Integrative Medicine: Why not all fruits, veggies pack the same punch

By Drs. Kay Judge and Maxine Barish-Wreden






JewishWorldReview.com | (MCT) Everyone knows about the importance of vitamins and minerals in our diet, but the phytonutrients in our food also play a huge role in keeping us healthy.

Phytonutrients are the many chemicals that plants produce in order to help them survive from diseases, insects, animals, and the like, and those same chemicals ingested by humans help us to survive as well.

While we know that a handful of vitamins and minerals are needed for our health, there are more than 8,000 phytonutrients that have been identified so far in fruits and vegetables. Most plants contain at least several hundred. Many of these nutrients work together to keep us healthy — they serve as antioxidants; they help to lower blood pressure and improve our vascular health; they boost our immunity and help us to fight infection; and they even seem to protect the brain.

Fruits and vegetables that are raised organically are felt to have more phytonutrients than those raised commercially, since organic plants tend to be hardier as they learn to survive without the benefit of pesticides and insecticides.

Some of our modern varieties of fruits and vegetables, however, are lower in phytonutrients, in part because they have been bred to contain more sugar to please our modern palates. Some foods can also lose huge amounts of these nutrients if they are stored or cooked improperly. It can be challenging to know how to get the most out of the foods that we buy.

Now Jo Robinson, a health writer, food activist and farmer, has written a wonderful book called "Eating on the Wild Side" to help us make the best choices in fruits and vegetables so that we can maximize our nutrient intake and get the most from the beautiful produce at farmers markets or on the grocery store shelves.

(Buy it at a 37% discount by clicking here or order in KINDLE edition at a 59% discount by clicking here)

From its pages, you will get a wonderful education on the changes that have taken place in agriculture over the past century, and you will discover new ways to enhance your health by choosing the best that nature has to offer us. For example, did you know that the precursor to modern corn as we know it was 30 percent protein and 5 percent sugar, while some of the newer species of super-sweet corn contain up to 40 percent sugar? That's like putting a candy bar on your plate instead of a vegetable!

Here are some of Robinson's recommendations for choosing the healthiest fruits and veggies:

—When purchasing greens for your salad, choose red, red-brown, purple or dark-green loose-leaf greens — these have the most nutrients including antioxidants. Pale lettuces like iceberg that form a tight head are the least nutritious. Include other leafy veggies in your salad like arugula, radicchio, endive and spinach — these are also high in phytochemicals.

—Cruciferous veggies lose the lion's share of their phyotochemicals if they are stored for long periods of time or if they are cooked, so look for the freshest ones you can find at the farmers market. Raw broccoli has 20 times more sulforaphane than cooked broccoli, and sulforaphane helps to fight cancer. Kale, another cancer-fighting member of the cruciferous vegetable family, is also most nutritious when eaten raw.

—White-skinned white-flesh potatoes tend to raise blood sugar more than sweet potatoes or yams. If sweet potatoes don't float your boat, then a next-best option is to choose other varieties of potatoes with dark skins and dark flesh — these have more phytonutrients than light-skinned potatoes, and are also less likely to raise your blood sugar. Be sure to eat the skin, which contains about half of all the antioxidants in the potato.

—Certain apple varieties are much more nutritious than others; these include Braeburn, Gala, Discovery, Fuji, Cortland, Granny Smith, Honeycrisp, Liberty and Red Delicious. If buying red apples, choose the reddest ones you can find — the red color is an indicator of nutrient content. Less nutritious apples include Golden Delicious and Pink Lady — they tend to be higher in sugars and lower in phytochemicals.

—Citrus fruit is known mainly for its vitamin C content, but citrus fruits like oranges are loaded with more than 170 phytonutrients, which provide far more antioxidant punch than just the vitamin C. The Cara Cara orange has two to three times as much antioxidant activity as the standard navel orange, and other varieties like blood oranges, Valencias and mandarins have even more. And don't forget to eat the pith of the fruit (the spongy white stuff just under the skin) and use the peel in beverages, marinades, salads, etc. — these are even richer sources of nutrients than the flesh of the fruit.



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—Tropical fruits, especially bananas, papayas and pineapples, along with melons, have much lower levels of antioxidants than other fruits, and are also higher in sugar. They're a great treat to have once in a while, but other fruits offer more nutritional benefit and less sugar.

For a more complete overview of what to shop for at your local farmers market and grocery store, check out Robinson's book, which is chock-full of great tips to make the most of your fruits and veggies. And with summer in full swing, there's no better time to make a trip to your local farmers market.

Drs. Kay Judge and Maxine Barish-Wreden are medical directors of Sutter Downtown Integrative Medicine program in Sacramento, Calif.


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© 2013, The Sacramento Bee (Sacramento, Calif.) Distributed by MCT Information Services

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