In this issue

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

How dairy products play a key role in many aspect of overall good health

By Jill Weisenberger, M.S., R.D., C.D.E.

JewishWorldReview.com | Make sure your diet includes adequate amounts of milk, yogurt, and cheese for a range of health benefits, including bone health and weight loss.

Got milk? Chances are good that even if you consume milk and other milk products, you're not meeting the recommended amount, especially if you're female. According to the 2010 Dietary Guidelines for Americans (DGA), most Americans fall below the recommended servings of fat-free or low-fat milk and milk products. Generally, females consume less than males, and intake declines with age.

Adults should aim for three servings of dairy products per day. A standard dairy serving is one cup of milk or yogurt, two cups cottage cheese, or 1½ ounces of hard cheese.

Why should you put milk-based foods on your grocery list? Research suggests that dairy foods and the nutrients they provide can shield you against weak bones, high blood pressure and more. The DGA identify four nutrients of concern. Both children and adults consume too little calcium, vitamin D, potassium and dietary fiber. Dairy products provide all but the fiber.


Milk and other dairy products provide calcium, protein, vitamin D, phosphorus, magnesium, and potassium that work synergistically to help build and protect bones, says Melissa Joy Dobbins, M.S., R.D., L.D.N., C.D.E., spokesperson for the Academy of Nutrition and Dietetics.


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As many as half of all American women and 25 percent of men older than 50 will break a bone because of osteoporosis, a disease characterized by low bone mass, deterioration of bone tissue and increased risk of fractures. Many factors contribute to the development of this bone-thinning disease, including the failure to develop optimal peak bone mass earlier in life.

According to a review article in a 2011 issue of the Journal of Dairy Science, researchers found that women who consumed little milk as children and adolescents have lower bone mass. Additionally, low milk intake during childhood is associated with 11 percent increase in osteoporotic fractures in women later in life.

When researchers in Finland compared the bone-building effects of cheese to calcium supplements in a study among pre-teen girls, they found that dairy consumption resulted in greater cortical bone mass. (Children age 2 to 3 years should consume two servings of dairy, older children through age 8 should consume 2 ½ servings, and those 9 years old and above should aim for three.)


Population studies suggest that consuming dairy foods lowers the risk of developing high blood pressure. In addition, the Dietary Approaches to Stop Hypertension (DASH) clinical study, funded by the National Heart, Lung, and Blood Institute, showed that a diet high in fruits and vegetables and containing about three servings of dairy foods daily produced greater reductions of both systolic and diastolic blood pressure than either a high fruit and vegetable diet without dairy or a control diet similar to a typical American diet.

According to a February 2011 review published in the Journal of Human Hypertension, calcium supplements will also lower blood pressure, though the effect is not as great as the effect of dairy foods.

"A combination of nutrients in foods is often more beneficial than a single nutrient in the form of a supplement," says registered dietitian Robin Ralston, M.S., R.D., one of the authors of the review conducted at Monash University in Australia. "It's likely the combination of several components of dairy foods that is responsible for the reduced risk of developing elevated blood pressure," she adds.


Can drinking milk help you lose weight? Some studies say yes and some say no. These conflicting results may occur because of varying study designs, suggests Marta Van Loan, Ph.D., F.A.S.C.M. of the U.S. Department of Agriculture's Agricultural Research Service.

Van Loan and others published the results of their recent study in a 2011 issue of the Journal of Obesity. They fed 71 overweight or obese adults a reduced-calorie diet that was either low or adequate in dairy foods. All of the food was provided to the participants, and they were instructed to consume everything.

"We saw no difference in the amount of weight loss between those getting three to four servings per day of dairy compared to those receiving less than one serving per day," says Van Loan. However, "it appears that participants felt less hungry on the diet with three to four servings per day," she adds. These results suggest that if dairy foods help dieters lose weight, it's likely because the foods help to squelch hunger, thus reducing calorie intake.


"Dairy products seem to help reduce the risk of colorectal cancer," says Karen Collins, M.S., R.D., C.D.N., nutrition advisor to the American Institute for Cancer Research (AICR). In a meta-analysis for the AICR/World Cancer Research Fund Continuous Update Project involving nearly 1.2 million people, the greatest consumption of total dairy foods compared with the lowest was linked with a 19 percent reduced risk of colorectal cancer. Calcium supplements may also reduce the risk.

"Calcium can tie up bile acids formed in the gut, making them unavailable to promote colon cell growth and reproduction. However, it's possible that other components in milk such as certain components of dairy fat, vitamin D, and others may be protective," she adds.

Unfortunately, "high consumption of dairy products may increase the risk of prostate cancer," Collins warns. Men shouldn't be afraid to consume moderate amounts, however. Two or perhaps three standard servings appear safe and probably lower their risk of colon cancer, she says. "Men who consume dairy products should be cautious about foods that are highly fortified with calcium" and avoid a total calcium intake beyond 1,200 mg/day.


Along with strength training, eating high quality protein may help build muscle and protect against age-related muscle loss. Dairy protein "contains more branched chain amino acids (BCAA) than many other types of protein," says Marie Spano, M.S., R.D., C.S.C.S., C.S.S.D., nutritionist for the Atlanta Braves Minor Leagues. BCAA are necessary to build muscle and prevent muscle tissue breakdown.

But be sure to time it right; it's best to consume dairy right after a strength-training workout, she explains, because it stimulates muscle protein synthesis. To get enough dairy protein, Spano often recommends adding whey protein powder to a post-workout smoothie. Muscle tissue recovery and growth is a 24-hour process, however. You should incorporate dairy or protein-rich foods into each meal to ensure adequate protein throughout your day.


Many people avoid dairy foods because they are lactose intolerant, allergic to milk or prefer not to consume animal products. If lactose intolerance gets in the way of enjoying dairy, "there is good news," says Dobbins. She explains that those with lactose intolerance can often tolerate yogurt with live active cultures and hard cheeses like cheddar and Parmesan and lactose-free milk.

You may even be able to tolerate small amounts of milk, such as one-fourth to one-half cup with a meal. Additionally, you can take lactase enzymes when consuming dairy products to replace the enzymes your body lacks. If you consume no dairy products, you can meet your nutritional needs with fortified soy beverages, according to the DGA.

Other milk substitutes fail to stack up nutritionally, warns Dobbins. For example, rice and almond milk each contain only one gram of protein per serving compared to milk's eight grams.

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© 2012 Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC. 800-829-5384

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