Hidden Benefits

Can you actually eat more, eat healthier and still lose weight? Does it sound too good to be true?

It's not a "miracle" diet or a weight-loss pill.

It's a matter of eating more vegetables and fruits. I often suggest starting a meal with a vegetable salad or soup. Research shows that this simple step curbs your appetite, so you end up eating fewer calories over all.

Earlier this year, a small but intriguing study found another way that vegetables can be used to reduce your total caloric intake.

Researchers added vegetable purees to main course casseroles and desserts. The purees added additional bulk to the food, while reducing the total amount of calories per serving.

Participants who ate the "manipulated" food ate 200 to 350 fewer calories per meal than those who ate the same food minus the vegetable puree. Their daily vegetable consumption also increased significantly. None of the research subjects were told about the added vegetables. They didn't notice a significant difference in taste or satiation when they were finished eating.

Should you cut calories by adding pureed zucchini and cauliflower to your favorite macaroni and cheese recipe? It's not a bad idea. It may even help get finicky youngsters (and adults!) to eat vegetables that they might otherwise spurn. (On the other hand, you'll want to introduce whole "real" vegetables to your children so they'll develop a liking for them at an early age.)

I suggest serving as many whole vegetables as possible, and adding vegetable purees when you think it might be helpful to your family's diet. If you're trying to lose weight, adding purees to casseroles, soups and desserts is certainly a good strategy.

It's easiest to add vegetable purees that will either appear "hidden" or will enhance your favorite foods. Spicy dishes like chili and hearty pasta casseroles take well to added vegetable purees. Tomato puree adds a rosy touch to macaroni and cheese (see my recipe), while cauliflower puree blends in with the color of the cheese sauce. Pureed squash, pumpkin, applesauce, bananas, carrots, zucchini and pineapple all work well in baked goods, especially cakes, quick breads and muffins using cinnamon, nutmeg, cloves and other hearty spices.

Here's a delicious cupcake recipe chock full of vegetables and fruit:

Carrot Cupcakes (Parve)

1 can (8 oz/227 gm) juice-packed crushed pineapple*
1 cup grated carrots
½ cup pitted prunes
1 cup whole-wheat pastry flour
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
1 teaspoon ground cinnamon
½ teaspoon ground ginger
1 whole egg
1 egg white
½ cup sugar
¼ cup canola or light olive oil

Preheat the oven to 325F/165C. Line 12 muffin cups with paper liners.

Drain the pineapple in a strainer and reserve ¼ cup of the juice. Heat this reserved juice until it's hot.

Using a food processor, grate the carrots and measure 1 cup. Remove them from the processor and set aside. Put the prunes and the hot pineapple juice in the processor and process until smooth.

Whisk the flour, baking powder, baking soda, salt, cinnamon and ginger in a small bowl and set aside.

Whisk together the egg, egg white, sugar and oil. Whisk in the prune puree. Add the dry ingredients and then the pineapple and carrots.

Spoon the batter into the muffin cups and bake for 20-30 minutes, until they spring back when lightly pressed. Let them sit in the pan for a few minutes, then cool completely on a cooling rack.

Makes 12

* I've never found crushed pineapple in Israel. (Even though Dole brand is sold here, they seem to just bring over slices and tidbits.) I use whatever is available, drain it and puree it in the food processor after I've grated the carrots.

Israeli Parliament Leads the Way to Good Nutrition

Healthy eating means different things to different people. Some add more fruits and vegetables to their diets but keep eating lots of sweets. Others cut out trans fats but forget about adding whole grains.

While many Israelis have been adding salads and whole grains to their diets, they continue to munch on salty snacks and rugelach. They're actually eating more healthy foods. But at the same time, they're still eating their favorite un-healthy ones.

A recent survey found that 81.7% of Israelis agree that "eating healthy food is very important." But when asked if they actually eat healthy foods, only 62.4% of the respondents said that they were serious about doing it. While sales of olive oil, whole grains and other more healthy foods have increased, there hasn't been a decrease in sales of highly processed foods that are often high in fat, simple carbohydrates, sugar and salt.

But now our Knesset (parliament) leaders are now trying to set a good example for us. They're adding healthy foods and eliminating bad ones from their official meeting menus. We may not agree with their politics, but at least they seem to be on the right track with nutrition.

Cabinet secretary Zvi Hauser pulled high-fat bourekas and rugelach from the menu during government meetings. In their place, ministers are now served granola, hard-cooked eggs, low-fat yogurt and cheese, whole grain bread and fruits and vegetables. Sweetened soda has been replaced with water.

Of course, like all of us, Knesset members have their own preferences "after hours". Kadima head Tzipi Livni snacks on candy bars and salty snacks, though she says she's trying to eat more fruits and vegetables. Prime Minister Netanyahu enjoys fruit, vegetables, raisins and nuts. Foreign Minister Lieberman serves tap water, fruit and pretzels at his meetings. Then there's Defense Minister Barak, who eats raw lemons, unshelled pumpkin seeds and salty cheese. He's also known for his habit of eating food off of other people's plates. (See if he'll ever be invited to my house!)

Good nutrition means more than just adding healthy foods. You've got to stop eating the un-healthy ones as well. If the cabinet secretary can get our often unruly Knesset members to eat right, we certainly can do just as well, if not better with our own families.

Coming to Your Table Soon - Weeds from the Negev Desert

Bedouin living in the Negev once survived on the wealth of wild plants growing in the desert. Purslane, Mediterranean saltbush, desert stork's bill and sea aster (photo at right) are among those plants that are now being domesticated for today's market. Agricultural researchers in Israel are creating high quality strains of these wild plants that will be easy to grow, have a long shelf life and appeal to modern consumers.

Why not just stick with the cucumbers, peppers and tomatoes that we're all used to?

Good nutrition is one reason. Purslane, a wild green that's already popular in Arab countries, is high in vitamins A and C, iron and calcium. Sea aster is also high in iron and calcium, as well as vitamin C, protein and fiber. Desert stork's bill was once used as a sweetener. Maybe it will join stevia and agave syrup on supermarket shelves.

Besides nutrition, it's always exciting to expand your palate. Why not do it with native plants grown in your own (at least my own!) back yard?

Diets – How to Spot a Fad

Diets have been around forever. Whether you're trying to lose a few pounds or a lot, you'd like to do it easily and as quickly as possible. The diet industry is ready and waiting – there are hundreds of "quick fix" and "miracle" diets claiming to be the best approach to weight loss. All you have to do is…

Here's where it gets tricky. It's tempting to try something new and different. Or to buy special food, supplements and books that promise quick, easy weight loss. But before you do, here's what to look out for:

1. Is the diet based on drastically reducing calories? Starvation-type diets rely on a simple trick: When deprived of food, the body's natural reaction is to dump water. So most of the weight you lose on a very low-calorie diet is water. After you start eating normally, the body acts like a sponge and sucks up the lost water and you regain the weight.

2. Does the diet require you to buy pills, herbs, nutrition bars or supplements? There's no such thing as a magic pill. Herbs and supplements will not speed up your metabolism, suppress your appetite or block the absorption of food, as they might promise. Besides, most supplements are not regulated. Many of them don't contain what they say they do, and some have even been found to contain contaminants. Prescription weight-loss drugs are another matter, but require the supervision of your health-care provider.

3. A diet that eliminates meals or whole food groups is likely to lack essential nutrients. Likewise, a diet that focuses on eating just one particular food may come up short in important vitamins and minerals. While high-protein, low-carbohydrate diets may be safe and effective, it's best to use them for short periods of time under medical supervision.

How else can you spot a fad diet?

It promises a quick fix

The claims sound too good to be true

It draws simplistic conclusions from complex data

It's based on studies that are not peer-reviewed or are too small to draw conclusions

It's selling you a specific product

Successful weight-loss involves good nutrition, portion-control, mindful eating and exercise. These long-term life style changes are much more reliable and healthy than the latest fad diet.

Back-to-School Ideas

Do you get into a rut when it comes to packing school lunch boxes? I remember those days. One son insisted on peanut butter and jelly for months at a time. Another wanted only strawberry jelly. The third refused anything resembling jelly. Sneaking in whole-wheat bread was another challenge.

Here are some creative ideas that add nutritional "punch" to sandwiches.

Avocado

Mild in flavor, smooth and creamy, avocado is a winner in sandwiches. It's high in heart-healthy monounsaturated fats and nutrients like vitamin E, potassium, folate and healthy plant sterols. Slice it or mash it with a drop of lemon juice. Use avocado instead of mayonnaise on cheese, tuna, chicken and turkey sandwiches.

Nut and Seed Butters

Peanut butter is a staple for most of us. But how about trying other kinds of "butters"? Almond butter is a delicious source of calcium and magnesium. Look for hazelnut, soy nut and sesame butters. There are a variety of techina (sesame) spreads, including my favorite, made with ground sesame seeds, walnuts, almonds, hazelnuts and honey. Try nut butters with bananas, apples or pears for a tasty sandwich.

Dried Fruit

When fresh fruit is not in season, try dried fruit like raisins, cranberries, plums (the new word for prunes), cherries, figs, dates and apricots. Dried fruit is nutrient and calorie dense, so just ¼ cup equals a full serving of fruit. Dried cranberries are great in tuna and chicken salad sandwiches. Raisins and cut up apricots are tasty with nut butters. Fill a small bag with whole or cut up dried fruit for a nutritious snack.

Hummus

Made from chickpeas and techina (ground sesame seeds), hummus is popular as a dip, spread and salad. Why not use it in sandwiches? Both chickpeas and techina are high in protein, fiber, vitamins and minerals. Spread hummus on whole-grain bread, pita or a bagel and add tomato and cucumber slices for a tasty sandwich. Before you buy hummus, check the label. Some brands have lots of added vegetable oil and very little techina.

Roasted Peppers

You can buy them in a jar or make them yourself: Cut around the stalk of the pepper and lift it out with the seeds. (Shake out the rest of the seeds.) Roast them in a 450 F (230 C) oven until the skin is charred all over. While they're still hot, put the peppers into a bowl and cover with plastic wrap. Peel them when they're cool enough to handle. Roasted red pepper strips added to a tuna or cheese sandwich are not only delicious. They also give you a boost of vitamins C and A.

Seven Strategies for Better Health in the Coming New Year

Rosh Hashanah, the Jewish new year, is a festive day of celebration and a serious day of judgment. It's not about making resolutions. But with the start of a month filled with holiday meals, it's a good time to think about improving your health. Here are seven strategies for eating healthier in 5771:

1. Use smart fats. Extra virgin olive oil is high in heart-healthy monounsaturated fats and powerful antioxidants. Use it in cooking, baking and to dress salads. Canola oil is also good for baking. Stay away from margarine, which is highly processed and may contain trans fat.

2. Replace refined grains with whole grains. Adding whole grains to your diet may lower your risk of diabetes, heart disease, cancer and obesity. Replace white flour with whole-wheat flour when you bake. Try whole grain pasta. Serve a whole grain for dinner – try brown rice, bulgur, kasha, quinoa, barley or wheat berries. They're high in important vitamins, minerals and fiber and delicious too.

3. Cut out sodas. If you're a big soda drinker, start off by drinking one less can of soda a day. Regular soda is high in sugar and calories with no nutritional value. Diet soda, with its array of additives, is not much better. Make your own refreshing (and economical) drink: Pour ⅓ cup pure fruit juice into a large glass and add sparkling water to the top. Try tea – hot or cold, black, green or herbal, for a refreshing beverage. Don't forget plain unadulterated tap water – the budget-friendly beverage of choice.

4. Use sweeteners judiciously. Sugar, whether it's white or brown, honey or maple syrup, adds calories to your diet with little nutritional value. Stay away from highly-sweetened store-bought baked goods. Cut back a little on the sugar in your favorite cookie or cake recipes and no one will know the difference. Make baked goods a special Shabbat treat, and stick with fruit for dessert during the week.

5. Cook more often. Did you know that obesity rates are highest among people who spend the least amount of time cooking? You don't have to spend hours over a hot stove to cook "from scratch". Keep a well-stocked pantry and plan menus in advance. Cook extra amounts and store leftovers in the freezer for those days when you don't have time to cook. Pick up a cookbook to get some ideas. (My book has menu ideas and lots of easy-to-cook recipes!) Start off with the basics and go from there.

6. Go easy on salt. Most processed food is loaded with salt, and the more salt you eat, the greater your chances of developing high blood pressure. Check the label for sodium before you buy foods like soup powder, noodle cups, canned soup and pasta sauce. Even frozen waffles and breakfast cereal may be loaded with salt. In the kitchen, substitute fresh herbs and spices for salt. If you gradually reduce the amount of salt you use in cooking, it's less likely to be missed.

7. Eat mindfully. Think through your food choices. Make a list before you shop and don't be tempted to buy things that you know you shouldn't eat. Learn about portion sizes. Eat when you're hungry and not when you're bored or feeling bad. Pay attention to when you feel full, so you won't overeat. Most importantly, enjoy your food!

With best wishes for good health and happiness in the coming year!

Nutrition Blog Network

Did you notice the new link on my blog? (It's on the right-hand side, above "labels") I'm now a member of the Nutrition Blog Network, a source for reliable and credible nutrition information.

Nutrition Blog Network is a collection of blogs written by registered dietitians. You'll find ideas on feeding your picky toddler, tips on what to eat during pregnancy, gluten-free and vegetarian recipes, tips for diabetics and more. Most, if not all of their blogs are written by US and Canadian dietitians. (I think I'm their only Israeli blogger!) Don't expect kosher recipes, but I think you'll find plenty of other interesting information.

Click on their "Nutrition Blog Directory" and pick your subject. Blogs are arranged alphabetically, with a short description of each one. Browse through the listings and click at the link to get to the blog you want.

Happy and healthy blogging!

Probiotics

They're added to yogurt, snack bars, water, baby food and pizza crust. You'll find them in chewing gum, fruit juice, lozenges and toothpaste. They're even in dog food.

Are probiotics just another "health food" gimmick? What are they and what do they do? Should you add them to your diet?

Although they don't have a legal definition in the US, the World Health Organization defines probiotics as "Live microorganisms, which when administered in adequate amounts, confer a health benefit on the host."

"Live organisms" can also be described as "friendly or beneficial bacteria". They've been around for thousands of years in fermented foods like yogurt and kefir. But because the science of probiotics is just emerging, there are still a lot of unknowns. In typical fashion, the marketplace is often ahead of the science. Products containing probiotics are all the rage. But not all of them are effective or worth your money.

Here's what you should know:

The full name of the probiotic, including genus, species and strain

For instance, a popular yogurt drink contains Lactobacillus (genus) casei (species) DN-114 001(strain), a probiotic that may help support the immune system.

Another yogurt product contains Bifidobacterium (genus) animalis (species) DN-173-010 (strain), a probiotic that may help relieve constipation.

What's it supposed to do?

Different strains of probiotics provide different benefits. Targets for probiotic influence include digestive function (traveler's and antibiotic related diarrhea, irritable bowel syndrome, lactose digestion, colic), oral health, allergies, eczema, vaginal and respiratory infections, and even brain function.

Is there scientific research to back up the claims?

The most important question to ask is whether the claim made for the product is true. Has it been tested on humans and shown to have a benefit? Search the web or call the company for details that may not be on the package. Check for articles published in scientific journals. Some products have their own website with links to clinical studies.

How much probiotic is in a serving size or a dose? What is the expiration date of the product?

It doesn't matter if a probiotic is added to food or if it's in supplement form. What's important is whether reliable research substantiates the health claim and whether there's an adequate amount of probiotic for therapeutic benefit. The minimum dose must be the dose shown to have a health benefit in controlled studies.

Are probiotics for everyone?

Check with your physician before giving probiotics to infants, the elderly and anyone with a seriously compromised immune system. Terminally ill cancer patients and people whose conditions have the potential for leaky bowels (including acute pancreatitis) should not take probiotics.

In Israel, there are a number of kosher yogurt products containing probiotics. In the US, similar products may or may not be kosher. Many yogurts in the US contain non-kosher gelatin, so check the labels. I found one probiotic supplement in the US with kosher certification, though most seemed to be non-kosher, due to their gelatin-based capsules.

Considering their possible benefits, probiotics are a low-risk intervention. They're worth a try as long as you do your homework and find the right product (and the correct dose) for what ails you.

For additional information about probiotics, try these websites:

http://www.gastro.org/patient-center/diet-medications/probiotics

http://isapp.net

http://www.usprobiotics.org

"Healthy" or "Tasty"?

Do you buy foods because they claim to be "Low Fat"? What about "All Natural" and "Trans-Fat-Free"? These popular health claims are everywhere. I've always thought that they were helpful in making good food choices.

Apparently, I'm wrong. Numerous studies have shown that people (especially if they're already overweight) actually underestimate calories and eat more when they think that what they're eating is good for them.

What's going on? It could be that people mistakenly believe that low-fat means low calorie. Maybe they feel less guilty about eating something that sounds healthy. Researchers think that a low-fat label gives people the mental permission to eat more. It reminds me of my mother's logic: Using artificial sweetener in her coffee allowed her to eat a cookie (or two) with it.

There's more. A recent study found that just by calling a food "healthy" may make you feel hungrier. Two groups of college students were given the same snack bar to eat. Half of the group was told that they were eating a "health" bar high in nutrients. The other half were told that the snack bar contained chocolate and raspberry and was "tasty." Afterwards, those in the "healthy" group rated themselves as hungrier than those in the "tasty" group.

In another experiment, researchers offered students a choice of snack bars randomly described as either "healthy" or "tasty". When given a choice, there was no difference in the hunger level of the students afterwards. Free-choice seems to lead to a higher commitment to eating healthy food.

When people feel obligated to eat healthy foods, they tend to eat more. So much for nutrition education and food labeling. Those healthy food messages may be having the opposite effect!

What should you do?

These findings lead me back to some very basic advice. Eat real food. Be aware of what you eat and how much you're eating. And most important, enjoy what you eat. Savor a piece of high quality dark chocolate and skip the sugar-free candies. Toss your salad with olive oil and vinegar and pass up the fat-free salad dressing. Enjoy a small piece of cake made with real butter rather than eating half a bag of low-fat cookies.

Salt II

Most of the salt we eat comes from processed food liked canned and "instant" soup, sauces and salad dressing, canned fish, frozen foods, noodle and macaroni mixes and the all-time kosher kitchen favorite, dried soup powder. (Here in Israel, a television ad features a soldier returning home unexpectedly during the night. Thanks to a popular brand of soup powder, his mother is able to prepare a delicious meal for him while he's in the shower!) Kosher meat (which, of course has been salted) is another source of sodium that most of us don't think about. More obvious salty foods are crackers, pretzels, pickles, deli meat, salted nuts and olives.

I recently received a sample packet of tomato rice soup. The nutritional claim was "more than 50% vegetables". That's a great pitch to dietitians. But each serving had 510 mg of sodium!

Then there are surprises. Like breakfast cereal. Who would guess that some brands of corn flakes and raisin bran have over 300 mg of sodium per cup? Here's another breakfast surprise – one serving of frozen waffles has 420 mg of sodium! Bread, muffins and cookies may also come loaded with sodium that we barely even taste. Who thinks of salt in cake mixes? One serving of yellow cake made from a mix contains 310 mg of sodium. Did I mention bourekas?

How much salt should you get each day?

The American Heart Association recommends 1,500 mg or less of sodium each day to reduce the risk of cardiovascular disease. That's way down from their previous recommendation of no more than 2,300 mg. With many of us getting between 2,000 and 5,000 mg of sodium daily, that's a big adjustment.

How much sodium is in salt?

One teaspoon of salt contains just over 2,300 mg of sodium. That's one reason to keep the salt shaker off of the kitchen table. Use salt sparingly while cooking and rely on herbs and spices instead to lend more flavor to your cooking.

What else can you do?

The best thing you can do is to cook your own food. The more cooking you do, the more control you'll have over how much salt you get. And the fewer processed foods you eat, the less salt (and sugar and fat!) you'll end up eating. When you're shopping for cereal and convenience foods like pasta sauce, check nutrition labels for sodium and choose brands with the least amount. Skip the powdered soup mix and make your own simple stock. Since kosher meat has enough salt in it already, use pepper, herbs and spices to season your meat and poultry.

Besides salt, hypertension can be lowered with weight loss and a high intake of fruits and vegetables.

Are governments doing anything?

In the US, New York City has taken the lead, with its "National Salt Reduction Initiative" (See my previous blog.) The United Kingdom is working with industry to reduce sodium in processed food by 10% over the next five years. Canada, Australia, New Zealand, Ireland and Finland have all launched initiatives to help reduce the salt in their food. Here in Israel, the Health Ministry is working with industry to gradually reduce the amount of salt in processed food.

Government intervention may force the food industry to re-formulate processed foods using less salt. That should certainly help. But it's still up to each of us to choose our food wisely.

Salt I

Once again, New York City is making nutrition news. First it was a city-wide ban on trans fat. Now they're trying to get us to eat less salt.

New York's "National Salt Reduction Initiative" aims to reduce the amount of salt in packaged and restaurant food by 25% over the next five years – a lofty goal, especially since food industry giants have been fighting cuts in salt usage for years.

According to food companies, reducing salt in processed food by 10% is easy enough. But removing more than that is harder. Why? Salt enhances flavor. Take away a lot of the salt and your favorite convenience food just doesn't taste right. If you add flavor with fresh herbs, spices and higher quality ingredients, the cost goes up and sales plummet.

Years ago, food producers removed sugar and fat from processed food. It was a "win-win" situation – consumers were eager for foods that promised weight loss and industry profited from sales. But since low-salt versions of our favorite foods don't offer anything as glamorous as weight loss, they're not as likely to be such a hit at the grocery store. With less profit for manufacturers, there's less incentive to jump on the low-salt wagon.

Here's the hard sell: Cutting back on salt affects something that can't be seen – blood pressure. We know that too much sodium (the problematic component of salt) can cause high blood pressure (hypertension) in some people. Although genes, age and medical condition play a role, it's estimated that 70% of Americans are salt-sensitive – they are susceptible to hypertension if they ingest too much salt. High blood pressure, known as a "silent killer", increases the risk for heart disease and stroke. In the US, it's estimated that 150,000 lives could be saved each year if people were to lower their blood pressure. And cutting back on sodium could help.

Most of us need less than 1 gram of sodium a day. Since we're now getting between 2 and 5 grams, it seems reasonable to cut back, especially if it could save lives.

Too Much of a Good Thing

Can you eat too many vegetables?

Apparently so.

I've written about orthorexia nervosa – a condition where a person sets severe rules about food and restricts his or her eating to the point of becoming sick.

Eating too much of one food may also be problematic.

Recently, an elderly American woman was diagnosed with a serious thyroid condition. She was nearly comatose and barely able to breathe when admitted to the hospital. The cause? Huge amounts of raw bok choy – a variety of leafy green cabbage that she ate in the hopes of controlling her diabetes.

How much is too much? In this case, it was 2 to 3 pounds (1 – 1 ½ kilo) of raw cabbage every day. Compare that to one serving size of raw cabbage, which is 1 cup or 2 ½ ounces (70 grams).

Personally, I don't know how anyone could eat that much cabbage in one day. Or any other single food, for that matter. (No, I can't even imagine eating that much chocolate daily!) But obviously, it happened. And she's not the only person who thinks that eating a certain food will prevent or cure an illness.

Cabbage is a cruciferous vegetable. And, along with broccoli, cauliflower, brussel sprouts, kale and other types of cabbage, it's certainly high in fiber, vitamins and disease fighting phytochemicals. But, like any other food, more is not necessarily better. Five to ten servings a day of vegetables and fruits means choosing a variety, not just one.

We've learned a lot about nutrition lately. But I'm still giving people the same advice now as I did 30 years ago:

Eat a well-balanced diet. Eat foods from all of the food groups. And eat a moderate amount.

This common-sense approach still goes a long way on the road to good health.

Healthy Hearts and Gums

Did you know that brushing your teeth is good for your heart?

What's the connection? Inflammation.

Bacteria from your mouth can enter the bloodstream and cause inflammation in other parts of your body. And inflammation is at least partially responsible for clogged arteries. In fact, people with gum disease are twice as likely to suffer from heart disease.

In addition to good dental care, there are other things you can do to limit inflammation.

Regular exercise and stress reduction have anti-inflammatory effects.

So do certain foods. Like green tea, whole grains and raisins.

Japanese men who drank a cup of green tea daily significantly lowered their risk of gum disease. The more tea they drank, the lower their risk.

Four or more servings of whole grains reduced the risk of periodontal disease in a group of American men by nearly 25%. Most likely, blood sugar levels are responsible. Whole grains, which are digested slowly, produce a slow and steady rise in blood sugar. Refined grains, on the other hand, produce spikes in blood sugar which can induce inflammation – in the gums and in the heart.

Eating raisins can be beneficial to oral health. Oleanolic acid, an antioxidant in raisins, was found to inhibit the growth of bacteria which cause cavities and periodontal disease.

Think of your body as one whole unit consisting of intricately linked parts. Take care of one part and you automatically tend to others. So while you're exercising, reducing your stress and eating well, do your heart another favor – brush your teeth, floss and see your dentist regularly.

Keep Chewing

The more you chew your food, the less hungry you'll feel.

That, according to a study in which people were asked to chew a handful of almonds. People who chewed the nuts 40 times felt more satisfied (and fuller for longer) than those who only chewed 10 or 25 times.

The study's author theorizes that chewing could cause more fat to be released from the almonds. That fat may trigger the release of appetite-curbing hormones.

Our own sages wrote about the importance of chewing.

A braita was taught in the name of Rebbe Meir – "Chew well with your teeth and you'll find it in your steps." (Shabbat 152a)

Rashi and Rabbeinu Chananel interpreted this to mean that if you chew your food slowly and carefully you'll enjoy the full nutritional benefit of your food and walk with a lively bounce.

How do you choose what foods to buy?

I wasn't surprised to find that most of my readers base their food purchases on healthfulness. But that's not true for a lot of others, especially Americans.

According to a 2009 Food and Health Survey, most Americans decide on food purchases based on taste. Price, healthfulness and convenience come afterwards.

The lesson for me is that nutrition education isn't enough. People need to learn how to shop with health and economy in mind. Then comes the art (and joy!) of learning to cook without spending all day in the kitchen.

If you're new to my blog, take a moment to browse through the recipes. Most are fairly easy and require a minimum of preparation time. You'll also notice that I don't use a lot of fancy ingredients. I'm a big fan of inexpensive proteins like beans and peas, and simplified meals like soup and muffins.

Share these recipes and ideas with your family and friends. They'll convince most people that food can have it all – taste, nutrition, economy and convenience.

Processed Food – How Depressing

I can't say that processed food – or the thought of it, gets me depressed It’s sad to see money wasted on sugar, salt and fat-laden foods. But it doesn't put me in a funk.

Then again, I'm not eating much of it.

The first study to look at dietary patterns and depression (British Journal of Psychiatry, November 2009) proved rather interesting. It was one small study based on recall. And a single study obviously has its limitations.

What was so interesting?

People in the study who ate a lot of processed foods were at higher risk for depression than people who ate a more nutritious whole-food based diet.

I always thought that people ate processed food because it tasted good. Shouldn't tasty food make you feel better?

Apparently not.

We're not at all sure why depression was more prevalent among those who ate more processed food. Maybe there's a connection between sugar intake and depression. Or heart disease and depression. Perhaps insulin resistance plays a role.

And how does a whole-food diet protect against depression? Folate (a vitamin found in many fruits, vegetables and legumes) may affect neurotransmitters involved in depression. Fish, a good source of polyunsaturated fats, may reduce depression.

The study's lead author doesn't think it’s just one nutrient. In his opinion, it's the cumulative and synergistic effect of lots of different nutrients.

It's too early to draw conclusions. But what's there to lose?

Winter Eating

Should you differently now that it's winter?

Obviously, there are basics for healthy eating all year round – lots of vegetables and fruit, whole grains, legumes, nuts and low-fat protein.

But there are some special considerations during the winter months.

For boosting your immune system, antioxidant-rich fruits and vegetables are your best bet. Eat vitamin C rich citrus fruit, strawberries, and kiwi. Avocado, sweet potatoes, winter squash, broccoli, cauliflower, cabbage, carrots and other root vegetables are full of essential vitamins, minerals and antioxidants to help keep you healthy during the cold and flu season.

Does winter weather leave you feeling "blue"? Complex carbohydrates are high in mood-boosting serotonins that can help lift your spirits on gray winter days. Eat oatmeal or other whole-grain cereal for breakfast. Choose whole-grain bread for sandwiches. Aim for at least three servings of whole grains a day.

Don't forget to drink. In the winter, you may not feel very thirsty. But fluids are essential for controlling body temperature –whether it's hot or cold outside. Drink tea (herbal, green and black), soup and water. If your throat or sinuses feel sore, fluids are just the thing to help soothe them.

Do you stay away from dairy products during the winter? There's no science behind the belief that dairy foods increase mucous or influence upper respiratory infections. Probiotics in yogurt may actually help protect your immune system, and low-fat dairy foods are an excellent source of calcium and vitamins A and D.

Some of us (like me!) never manage to thoroughly warm up until April or May. But food can help. Casseroles, stews, cholent and soup are a real comfort on cold winter days. Now is the time for hearty bean and lentil soups, minestrone and chili.

A soothing winter meal might be a bowl of thick soup with whole-grain bread or savory muffin. Then there's hot cocoa (made with low-fat milk, cocoa and just a bit of sugar) and soothing green tea. Just wrap your hands around the cup, sip slowly and you'll be warmed up within minutes!

Recession: It's Good for Your Health

What's the positive side of an economic downturn?

Healthier eating.

When money gets tight, we're likely to cut back on more expensive food. And there's nothing more expensive than highly processed convenience food. Food that's usually high in sugar, salt and fat.

When your budget is tight, whole foods like seasonal fruits and vegetables, grains and legumes are the smartest choice. Just compare the cost of an apple to a store-bought snack bar; a bag of lentils to a can of prepared soup; plain brown rice to a packaged rice mix. At the cash register, real food is the winner.

When it comes to good nutrition, real food wins hands down.

People are funny. When money is tight, their budget forces them to buy smart. But when things get better, they go right back to their old habits. At the start of the recession, sales of ready-made store-bought salads (the ones laden with salt and fat) fell significantly in Israel. Lately, with money flowing easier, sales are back on the rise.

I'm not wishing for hard times. But we could all learn something about eating well by spending less.

Tu B'Shvat - Enjoying the Seven Species

Tu B'Shvat marks the beginning of a new growing season here in Israel. It's traditional to celebrate by eating from the seven species. What a perfect time to explore these delicious and nutritious grains, fruit and oil from the Tanach.

"[A] Land of wheat, barley, grape, fig and pomegranate; a Land of olive oil and date honey." (Devarim 8:8)

Wheat

Choose whole grain wheat for the most in vitamins, minerals and valuable fiber. Bulgur and cracked wheat cook in no time at all. Whole-wheat pasta served with a tomato-vegetable sauce makes an easy mid-week meal. Give a boost to your cookies, muffins and breads by using whole-wheat flour instead of white.

Barley

The soluble fiber in barley can lower "bad" cholesterol and stable blood sugar levels. It's also rich in selenium and fiber. Cook it as a side dish, use it as a stuffing for vegetables and add it to soups.

Grapes

Red or purple grapes and grape juice are full of healthy antioxidants like flavanoids and resveratrol that may play a role in heart health. Fresh grapes make a delicious snack and a colorful addition to fruit salads. If orange juice is your breakfast stand-by, try grape juice instead for a refreshing and treat.

Figs

Even the Rambam knew about the therapeutic value of figs. They're easily digestible and especially high in fiber – a nutrient lacking in most of our diets. They're a good source of potassium and one of the few fruits containing iron and calcium. Fig season is short, so when the season is over, enjoy them dried as snacks, poached or in cooking and baking.

Pomegranate

Pomegranate juice has one of the highest concentrations of antioxidants – health promoting compounds that may play a role in reducing the risks of heart disease and certain cancers. Be sure to buy unsweetened juice. Pour a little into a glass and top it with sparkling water – beats soft drinks any day!

Olive Oil

Extra-virgin olive oil is high in antioxidants and heart-healthy monounsaturated fats. Use it to dress grain, pasta, vegetable and green salads. Sauté chicken, fish and eggs in it and dip your bread in it. Check out my recipes for Olive Oil Cake and Olive Oil Brownies. Yummy!

Date Honey

The honey mentioned in the Tanach was most likely made from dates (called silan in Hebrew). It's a thick sweet syrup – the essence of dates. Use it as a substitute for molasses or honey, in baking and cooking. Dates are high in fiber and potassium. They make a great snack or last minute dessert when stuffed with walnuts or almonds.

Sound Healthy? Think Again

Just because a food sounds healthy, doesn't mean it really is. Here are some products that can be misleading:

Multi-grain Bread

If it's really high in whole-grains, the first ingredient listed on the label will be whole-wheat flour. Many healthy sounding breads and crackers are made primarily of refined white flour, with some whole grains thrown in for flavor, color and crunch.

Energy Bars

Check the label of your favorite snack bar for calories, sugar and fat. Some energy bars have over 300 calories each. That's high energy, all right, but closer to a whole meal than a snack.

Fat-Free or Low-Fat Foods

Fat's not the whole story. Total calories, sugar, sodium and other ingredients count too. Read the ingredient label, not just the bold print, before deciding to buy a reduced-fat product.

Muffins

Bran, oatmeal and blueberry muffins sound pretty healthy. But there's more to a muffin than might meet the eye. Like sugar, fat and total size. Today's store-bought muffins are often huge, with enough calories to qualify for a whole meal. Check the ingredients before you bite in. And consider cutting your muffin in half – half for now and the other half for tomorrow.

Sports Drinks

If you're running a marathon, you may want a sports drink to replenish calories and electrolytes (like sodium and potassium) that are lost during strenuous exercise. But if your exercise is more casual or you're looking for a beverage to quench your thirst, tap water is the healthiest and least expensive choice.

Don't be fooled by healthy sounding names and seductive labels. Read the ingredient list and ask questions. Then decide for yourself if it's really good for you.