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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

Fiber and Weight Loss: Learn the Secrets

By Caroline Farquhar





JewishWorldReview.com | What can you do to help lose the cravings and feel full while reducing calories? The answer is surprisingly simple: fiber.

There are two types of fiber, soluble and insoluble. Soluble fiber is like a sponge; it absorbs excess cholesterol and toxins. Insoluble fiber is like a scrub brush; it 'scours' the intestinal tract and colon clean. Both types of fiber are essential for good health.

Most people do not eat a proper, well balanced diet including fruits, vegetables, seeds and grains. Over time, this leads to a build-up of undigested food in the intestinal tract and colon, which ferments, putrefies and becomes toxic. These toxins seep into the bloodstream and lead to poor health, chronic disease and can hinder your weight loss efforts.

HOW DOES FIBER HELP?
It does four very special things to aid weight loss:

1. Fiber helps you reduce caloric intake because it curbs your appetite.

2. Fiber helps reduce the absorption of calories from the food you eat. This is referred to as the Fiber Flush Effect.

3. Fiber-rich foods are low-energy-density foods. This means that you get to eat a lot of fiber-rich food without consuming a lot of calories.

4. Fiber slows down your body's conversion of carbohydrates to sugar. This helps stabilize blood glucose levels and helps you lose weight.

Fiber and Hunger
There's a powerful hormone called cholecystokinin (CCK) that helps regulate your satiety (the feeling of fullness that stops hunger). The great news is, fiber causes increased production and prolonged activity of CCK. Eating a diet high in fiber will leave you feeling full and satisfied while reducing your caloric intake. Since fiber prolongs the activity of CCK, you'll feel fuller longer and your cravings will diminish.

The Fiber Flush Effect
A high-fiber diet can bind to calories from protein and fat, helping you lose weight. In a recent study by the U.S. Department of Agriculture, researchers set a certain number of calories for subject groups and altered the fiber content. Results demonstrated that fewer calories were absorbed with increased fiber intake. It was found that people who consumed up to 36 grams of fiber a day absorbed 130 fewer daily calories. Over a year, that adds up to over 47,000 calories. 2

Since each pound of fat is equal to 3,500 calories, every time you consume 3,500 fewer calories than you need, you will lose one pound.

Fiber is the Biggest Bang for Your Calorie Buck
Fiber-rich foods are low-energy-density foods, in other words, you get to eat a lot of food without a lot of calories. For example, a bar of chocolate has more calories than a peach that weighs five times more than the chocolate bar. You'll gain more weight and feel less full eating the chocolate than you will the peach. The peach will leave you feeling fuller with fewer calories because the fiber in it takes up more space and makes you feel fuller, longer.

Fiber and Blood Chemistry Stability
Fiber helps slow down the conversion of carbohydrates to sugar, so high-fiber foods can help normalize blood sugar levels. Fiber also increases insulin sensitivity, which is the measure of how well cells respond to insulin and reduce the level of glucose. By eating a high fiber diet, over time your body will begin to use the glucose contained in the stored fat; in other words, your body will become more of a natural 'fat burning' machine.

These four factors make fiber a fantastic 'secret weapon' in the fight against fat!

INCREASING YOUR FIBER INTAKE


  • Eat at least 2 cups of fruits and 2-1/2 cups of vegetables each day. Fruits and vegetables high in fiber include: beans, artichokes, sweet potatoes, pears, green peas, berries, prunes, figs and dates, spinach, apples and oranges.

  • Replace refined white bread with 100 percent whole-grain breads and cereals (cooked or dry). Eat brown rice instead of white rice. Eat more oatmeal. Snack on organic popcorn.

  • When eating store-bought foods, check the nutrition information labels for the amounts of dietary fiber in each product. Aim for 4-5 grams of fiber per serving.

  • Add 1/4 cup of wheat bran to foods such as cooked cereal, applesauce or meat loaf.

There's a great website I refer to on a regular basis for nutritional information: www.nutritiondata.com. You'll find detailed nutrition information, plus unique analysis tools that tell you more about how foods affect your health and make it easier to choose healthy foods.

(Caroline Farquhar is Naturally Savvy's Digestive Care Specialist. She is a Registered Holistic Nutritionist. NaturallySavvy.com is a website that educates people on the benefits of living a natural, organic and green lifestyle. Visit by clicking here.)

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