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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

11 proven weight-loss tips

By Sharon Palmer, R.D.




An estimated 75 million Americans are trying to lose weight by "dieting"--and 80 percent are doing it on their own, without the support of weight loss programs or health care professionals. But amid the mountain of diet books, fads, supplements, and websites, it's tough to spot the most effective way to lose weight


JewishWorldReview.com | Whether it's increasing your vegetable intake or boosting your exercise, EN has uncovered the 11 most effective ways to lose weight.

An estimated 75 million Americans are trying to lose weight by "dieting"--and 80 percent are doing it on their own, without the support of weight loss programs or health care professionals. But amid the mountain of diet books, fads, supplements, and websites, it's tough to spot the most effective way to lose weight.

Researchers have studied weight loss for decades, helping to find the most effective ways to shed pounds. EN delves into the science to provide you with our top tips for weight loss:

1. Don't Look for a Magic Formula. While some fad diets recommend avoiding entire food groups or restricting protein, carbs, and fat to target a "magic" sweet spot for weight loss, there's no evidence that a secret formula exists, says Joanne Haire, R.D., C.D.E., a New York City-based dietitian.

"There is no scientific proof that eating more or less of certain foods will result in weight loss." Haire notes. She explains that if you severely restrict one group of nutrients--such as carbs, protein, or fat--you may not be getting enough of the essential nutrients you need to maintain health. The USDA's Dietary Guidelines for Americans 2010 recommend the following nutrient range for adults in order to meet nutritional needs: 45-65 percent of total calories from carbs, 10-35 percent from protein, and 20-35 percent from fat.

2. Balance Calories in vs. Calories out. Your body performs its own unique metabolic balancing act every day--balancing out the number of calories (or energy) you fuel your body with against how much energy you burn in order to support normal functions and activities. If you take in more fuel than you need, your body stores it as fat; if you take in less than you need, you lose weight. Yet recent surveys show that most people don't understand this energy balance.


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If you want to find out how many calories you need, check out MyPlate.gov. Haire suggests that in order to lose weight, consume about 500 calories per day less than you need, without going under 1,200 calories per day.

3. Spread out those calories over the day. Skipping meals--especially breakfast--is linked with higher calorie intake and weight. To promote healthy weight loss without hunger pangs and cravings, Haire suggests, "Your goal is to eat three main meals per day--breakfast, lunch and dinner--and possibly one to two snacks in between. You should space out your meals and snacks and eat every three to four hours." Just remember that those snacks should be nutrient-rich--such as fruit, low-fat yogurt, or a handful of nuts--and fit into your daily calorie plan.

4. Boost High-Volume, Low-Energy Foods. Research suggests that these foods--which provide low calorie levels in relatively large portions, can help promote weight loss by filling you up yet reducing your overall calorie intake. Ruth Frechman, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics, suggests that broccoli is a perfect example of a high-volume, low-energy food.

"Broccoli doesn't have many calories, yet it is packed with nutrients. The volume of the broccoli adds volume to your stomach, making you feel full, and it will take awhile to eat. Focus on eating more fruits and vegetables for snacks instead of high-calorie foods like cakes and cookies," says Frechman.

5. Follow the Nutrient-Rich Approach. Choosing foods based on their nutrient density is an optimal strategy for weight loss, as it boosts important nutrients for health while reducing overall calorie intake to support weight loss, according to several studies.

"Nutrient-rich foods contain the most nutrients per calorie," explains Haire. "Examples are lean meats, low-fat yogurt and milk, raw fruits and vegetables, and whole grains. If you eat a combination of these foods at every meal, you can cut back on your calories and meet your nutritional requirements."

6. Increase your Physical Activity. Studies continue to support the importance of exercise--in combination with diet--for weight loss.

"Exercise makes it possible to create a calorie deficit and lose weight without starving yourself and slowing metabolism. It is very important to exercise regularly; those who do lose weight more effectively and are more successful in keeping it off," says Haire. Aim for at least 30 minutes of exercise most days of the week and muscle-strengthening activities at least twice per week.

7. Push Fiber Intake. Fiber may be one of the most important hunger-controlling nutrients we know of.

"Fiber is a great aid for losing weight, because it can make you feel full," says Frechman, who suggests increasing your intake of vegetables, fruits, beans, and whole grains to increase your fiber intake. High-fiber foods take longer to chew, thus increasing saliva and gastric juices and expanding your stomach, as well as improving blood glucose control, which also aids in hunger control.

8. Cut Down on Solid Fats and Sugars. The Dietary Guidelines recommend cutting back on solid fats, including saturated fats found in meat and full-fat dairy products and trans fats added to processed foods, and added sugars found in beverages and desserts to reduce weight and lower disease risk. Frechman explains that sugary and fatty, highly processed foods "don't provide much bang for the buck. They contain a lot of calories and very few nutrients."

Switch out these foods for whole, minimally processed foods, such as lean meats, low-fat dairy, whole grains, legumes, fruits and vegetables.

9. Don't Drink Your Calories. Study after study suggests that sugary beverages may be a culprit in obesity. At about 150 calories a pop, a can of soda can add unwanted calories to your diet without offering any sense of fullness. When you consume calories in their liquid form--without any chewing required--you're not likely to cut back on calories at meal time. This same rule applies to drinking fruit juice; it's easy to drink the calorie equivalent of two or more servings of fruit in a few sips. And remember to keep alcoholic beverages to a moderate intake (no more than one drink per day for women, two drinks for men.)

10. Portion Size Counts. Our portions--in supermarkets, restaurants, and home cooking--have grown dramatically over the past few decades, according to research. For example, restaurants may serve five to six times the recommended serving size--1/2 cup--of spaghetti. And as our portions have expanded, so have the calories we consume and our waistlines. Frechman suggests that you follow the suggested portion sizes indicated in MyPlate (www.myplate.gov) to reduce your calorie consumption.

11. Turn to MyPlate. A team of top nutrition scientists developed MyPlate, a visual icon that shows you how to eat to promote optimal weight. Frechman suggests that MyPlate offers the best plan for weight loss: "Your plate should have a small amount of protein and a small amount of carbohydrate. The rest of the plate can be filled with fruits and vegetables. Don't forget to include a source of low-fat food containing calcium, such as fat-free milk." Visit MyPlate.gov and use the SuperTracker to create your own individual weight loss plan.

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


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