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

Go ahead and snack between meals!

By Sharon Palmer, R.D.

JewishWorldReview.com | Do you remember when between meal snacking -- the "spoiler" of meal appetites -- was frowned upon? Those days are long gone, as snacking now is widely viewed as a good thing, that offers a number of advantages, from helping to avoid hunger during weight loss to promoting stable blood glucose levels.

A 2011 study published in Nutrition Journal found that the inclusion of low-glycemic index, moderately high-protein snacks helped to reduce body weight and fat loss in type 2 diabetes patients.

A survey on snacking behavior, presented at the Supermarket Dietitian Symposium in Dallas, Texas in February 2013 by Laura Hershey, M.B.A., R.D., a dietitian and health and nutrition manager for Daisy Brand Cottage Cheese, found that people snack for a variety of reasons, including to boost metabolism and energy levels, replace nutrients after exercise, add protein to the diet, increase intake of healthy foods, satisfy cravings for sweet or salty foods and hunger, and to replace skipped meals.

People are more likely to consume a healthy snack--such as fruits, vegetables, or dairy foods--in the morning and the afternoon than they are in the evenings.

Whatever the reason, our snacking habits are at an all time high. The average number of snacks we consume has doubled over the past 30 years, according to a 2011 U.S. Department of Agriculture report on snacking patterns of American adults. Today, 90 percent of adults report snacking on any given day.

We consume an average of 2.2 snacks per day, according to a 2012 survey conducted by the research organization, The Hartman Group. And those snacks are contributing a large amount of our daily calories--586 calories for men and 421 calories for women, according to the USDA report.

Though the Hartman report found that most people believe that choosing healthy foods is important, the most popular snacks are soda and sugar. No wonder snacks contribute 38 percent of our daily sugar intake and 21 percent of our fat intake.

All that snacking can be a good thing, if you're selective in the foods you choose.

"Snacks are a great way to get more energy and increase the intake of vitamins, minerals, fiber, whole grains, healthy fats, and even live and active cultures," says Ruth Frechman, M.A., R.D.N., California-based dietitian and spokesperson for the Academy of Nutrition and Dietetics.

"Snacking can be an opportunity to enhance health. For example, perhaps you're not getting enough fruits and vegetables at a meal. A snack is the perfect time to sneak in good nutrition," says Barbara Ruhs, M.S., R.D, supermarket dietitian for Bashas' grocery stores. Unfortunately, surveys show that we're not always doing a good job of choosing calorie-wise, nutrient-rich snacks.

If you turn to convenient, high-calorie, low-nutrient foods--chips, refined grain crackers, cookies, bars, and candy--you can miss out on important nutrients, while promoting weight gain, says Frechman. She adds, "Another problem is that people may be grazing all day long or not listening to their hunger cues, which causes them to finish whatever is in front of them. When you feel satisfied, close the container and save the rest for tomorrow."

We can add more important servings of nutrient-rich foods--whole grains, fruits, vegetables, lean proteins, dairy foods, and nuts--to the day.


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"There is an opportunity for healthy snacking by focusing on snacks that taste good, and are convenient, satisfying, nutrient-dense and healthy," said Hershey at the symposium.

How do you choose snacks that can contribute important nutrients to your day, without promoting weight gain? Frechman urges you to consider your goals. If you're trying to lose weight, a 300-calorie cookie on top of a regular meal can exceed your calorie needs for the day. Ruhs suggests, "Pay attention to the calorie, fat and sodium content of snacks. Some snacks that appear 'small' can add up."

If you're dividing your meals into frequent small feedings during the day, you may want to consider a more substantial snack--essentially a mini-meal that includes a serving of carbohydrate, such as whole grains, fruits or vegetables; and protein, such as nuts, seeds, lean protein or dairy. But if your snack is merely a between-meal contribution to tamp down hunger, try a "handful" of wholesome foods, such as nuts, dried or fresh fruit, or whole grain crackers, suggests Frechman.

The healthiest snacks are appropriate for your energy needs for the day, and contribute important servings of nutrients via whole foods, including:

1. Whole grains such as oatmeal, whole grain bread, corn tortillas, brown rice, or quinoa.

2. Fruits--fresh, and unsweetened canned, frozen or dried--such as apples, peaches, bananas, berries, cherries, grapes, and oranges.

3. Vegetables--fresh, canned (unsalted), and frozen--like cucumbers, carrots, lettuce, avocados, snow peas, broccoli and tomatoes.

4. Nuts and seeds, including walnuts, almonds, pistachios, peanuts (actually a legume, but nutritionally included in the nuts group) sunflower seeds, and pumpkin seeds.

5. Legumes, such as edamame, soy, lentils, beans, and peas.

6. Lean meat, fish, poultry, including slices of chicken, turkey or roast beef and canned tuna

7. Low-fat dairy foods, such as milk, cheese, yogurt, and cottage cheese.

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

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