Do Carbs Improve Your Mood?

In a recent poll, 81% of Israelis said "yes".

You're not alone if you go straight for cookies, crackers, bread or sweets when you're feeling upset, tired or depressed.

Some scientists think that it's a reaction to the "feel-good" hormone serotonin. When serotonin levels decrease, cravings for carbohydrates increase.

Others aren't convinced. They suggest that carb cravings may be triggered by upsetting events or just plain habit. If you're on one of the popular high-protein, low-carbohydrate diets, you may crave carbohydrates because you're simply not getting enough of them!

Here are some tips to help you cope with "normal" cravings:

Include a protein-rich food at breakfast. An egg or yogurt in the morning will help keep you satisfied throughout the day.

When you crave carbohydrates, choose lean ones like pretzels, crackers, cereal or bread.

Don't feel like you have to join the high-protein, low-carbohydrate diet trend. If it causes you to crave carbs, it's not the diet for you.

Choose carbohydrates that you can eat slowly or drink, like popcorn or hot chocolate. Those are more satisfying than foods that are eaten in a hurry, like cookies and candy.

Simple Carrot Soup with Variations (Parve)

Braise carrots. Add water and cook a little longer. Sounds boring? This simple soup will surprise you. For an interesting variation, substitute one cup of orange juice for a cup of the water. Or use honey instead of sugar. Add Dijon mustard, curry powder or other herbs and spices. Chopped parsley, toasted pumpkin seeds or small croutons make a nice garnish.

2 pounds (1 kilo) carrots, peeled and sliced

1 cup water

2 tablespoons canola oil

1 ½ teaspoons sugar

Salt and freshly ground pepper to taste

8 cups water

Put the carrots, 1 cup of water, oil, sugar, salt and pepper in a large pan. Cook on high heat until the mixture boils. Reduce the heat, cover and cook for 5 minutes.

Uncover the pan and cook over medium-high heat, until the water evaporates and the carrots are tender. Cook the carrots, stirring occasionally, until they're glazed. It's alright if they brown just a little.

Add the rest of the water and bring to a boil. Lower the heat and cook covered for 10-15 minutes, until the carrots are completely soft.

Puree the soup with an immersion blender.

6-8 servings

Trans Fat – The Sequel

The phrases "zero trans fat" and "trans fat free" are now common on packages of cookies, cake, crackers and other convenience foods. Since trans fat must now be listed on nutrition labels, lots of companies have reformulated their products to eliminate them. Instead of partially hydrogenated oils (which result in trans fat), they're using alternative fats.

That sounds good, right?

If the substitute is liquid oil like canola or soy, it's probably fine. But if it's an interesterified fat, it may or may not be any better for you than trans fat.

Interesterified fat is made by combining a solid fat with a liquid fat. The result is a fat that behaves like saturated fat – it keeps the cookies crisp and increases the shelf life of the product.

We don't know if these fats are safe. Preliminary research suggests that they may raise bad cholesterol and lower good cholesterol, just like trans fat. It's just too early to tell.

Another problem is that it's hard to know when they're being used in a product. Unlike trans fat, interesterified fats are not required to be listed on the label. You have to read the small print. If palm oil or palm kernel oil or fully hydrogenated vegetable oil appear as ingredients, it's likely to be interesterified fat. Another clue is if the product boasts of being "trans fat free".

Here's the ingredient list of a popular cookie.

SUGAR, ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE {VITAMIN B1}, RIBOFLAVIN {VITAMIN B2}, FOLIC ACID), HIGH OLEIC CANOLA OIL AND/OR PALM OIL AND/OR CANOLA OIL, AND/OR SOYBEAN OIL, COCOA (PROCESSED WITH ALKALI), HIGH FRUCTOSE CORN SYRUP, CORNSTARCH, LEAVENING (BAKING SODA AND/OR CALCIUM PHOSPHATE), SALT, SOY LECITHIN (EMULSIFIER), VANILLIN - AN ARTIFICIAL FLAVOR, CHOCOLATE. CONTAINS: WHEAT, SOY.

Can you find the interesterified fat? (Hint: It's in bold print)

I'd avoid it. I'd also avoid the sugar, white flour and additional sugar (in the form of high fructose corn syrup) in these cookies.

If you eat a diet high in unprocessed foods like vegetables, fruit, whole-grains, low-fat protein and healthy fat like olive oil, you probably won't come across much interesterified fat. It's mainly used in highly processed store-bought food. It will be interesting to see if these fats will be around for awhile or if they go out the window along with their trans fat cousins.

To Every Thing There is a Season …

And the time for strawberries is spring.

That's what I always thought. Until I moved to Israel. Here, strawberries take you by surprise in November. By February or March, they're gone.

Normally that wouldn't bother me. I 'm fine with butternut squash and cauliflower in July. I didn't expect the growing seasons here to mimic those in the US. But Passover without strawberries was difficult. Don't they always go with rhubarb and asparagus – those special, "eat them first on Pesach" treats?

Last year we had a pleasant surprise. Strawberries started in winter and stayed on the shelves through Pesach. Either the farmers figured out how to extend the growing season or European countries weren't buying our berries. Finally, we had strawberries for Pesach.

Strawberries are back now. Whether they'll still be here for Pesach is hard to know. We're just enjoying them for as long as they're here.

Strawberries are a great source of vitamin C. They're high in fiber, folate, potassium and a variety of phytochemicals – compounds that act as antioxidants in the body. Their lovely red color comes from the phytochemical anthocyanin.

In the US, strawberries are on the "Try to Buy Organic" list. They're particularly susceptible to damage from insects, so they're likely to get a heavy dose of pesticides.

But most Israeli strawberries get a different treatment. Insects. "Good bugs" (like wasps) that destroy the "bad bugs", so that pesticides aren't needed. It's an ecologically friendly system of pest control developed here in Israel.

Slice strawberries into cereal, fruit salad, yogurt, pancakes or waffles. A touch of sugar or balsamic vinegar helps bring out their flavor.

Want something creamy with your strawberries? Mix a cup or so of low-fat ricotta cheese with a spoonful of powdered sugar and a drop or two of vanilla. Serve alongside fresh strawberries. Use it instead of whipped cream in strawberry shortcake or layer it with strawberries and lady fingers.

To Peel or Not to Peel

Getting ready to make latkes? Think twice before you peel those potatoes. Peels add a lot more than flavor and texture.

When you toss potato peels, you're tossing a significant amount of fiber, potassium, vitamins and phytochemicals.

It's true with other vegetables as well. The skin of sweet potatoes and eggplant, for instance, contain vitamins, minerals and the potent antioxidant quercetin. Most of the fiber in apples and pears is in the skin.

What about pesticide residue?

Organically grown is your best choice, especially with apples, pears and potatoes, which can be heavily sprayed. If conventionally grown produce is your only choice, be sure to wash it carefully. (Organically grown produce should also be washed to get rid of the dirt.)

So when you make latkes this Chanukah, save yourself the time and energy of peeling potatoes. You'll be saving some valuable nutrients at the same time.

Chag Sameach! Happy Chanukah!

Baked or Fried? The Latke Conundrum

What makes latkes so appealing?

Potatoes, salt and fat!

That's why French fries are America's favorite vegetable.

And that's why Americans are so fat.

So what are we supposed to eat on Chanukah? You could go the way of The New York Time's food section with Apple-Gruyere-French-Toast-And-Red-Onions-Sandwich, lightly sautéed in olive oil.

But let's be honest. We're Jews. We want latkes on Chanukah.

Here's what I suggest.

Baked latkes are not bad. But they're not nearly as tasty as their fried cousins. Besides, when you bake them, you're entitled to eat more. Because they're better for you, right?

I'd rather fry them and eat a few less.

Start by cooking your latkes in a non-stick pan. You'll use less oil right there. Think shallow rather than deep frying. Drain your latkes on several layers of paper towel to absorb any extra oil.

Make latkes once during Chanukah. Serve them as a side dish. They're great with fish, poultry, a hearty soup, or a main-course salad.

Fill your plate with vegetables. Salad counts. Leave room for one or two latkes (ok, three if they're really small).

Research shows that people eat less when their plate is small. So serve latkes on a salad plate. Not a dinner plate.

Did you know that the first bite or two (of any food) is the most satisfying? That's why it's more enjoyable to eat two delicious latkes than a whole plate of latkes that are just so-so. And that way, you won't end up feeling stuffed. You may even feel energetic enough for a brisk walk to help burn off those extra calories!

Have a happy and healthy Chanukah!

Dinner in 10 Minutes

I got in late this afternoon, with no idea what I'd make for dinner. Was there enough leftover potato soup from Shabbat? Would it be omelets again? We just ordered pizza the other day. It was six and I was already feeling hungry.

What was in the refrigerator? Leftover cooked farro (a whole-grain related to wheat), blanched beet greens, soup, broccoli, mushrooms, tofu and the usual assortment of cheese, eggs, carrots, peppers, cucumbers and tomatoes. I didn't have the energy to explore our completely stuffed freezer.

Broccoli and tofu? Stir-fry sounded too ambitious and time consuming. The soup was good, but we'd been eating it for the last four days.

Leftover grains, beans, pasta and vegetables can usually be transformed into an enjoyable meal on short notice. Tonight I created "Farro and Greens":

Sauté a small onion in some olive oil. While the onions are cooking, take a handful of dried cherry tomatoes from the freezer and cut them in half. (Fortunately they were right at the front; otherwise, I never would have seen them.) Coarsely chop the cooked beet greens. When the onions are soft, add the farro and cook for a minute or two. Add the vegetables and season with salt and pepper. Serve with parmesan crackers that just happened to fall out of the freezer with the cherry tomatoes.

Thanksgiving Israeli Style

We're eating pizza for dinner tonight. No, it's not our new Thanksgiving tradition.

Some of us "old timers" are meeting with a group of English-speaking potential olim. We love sharing our enthusiasm about life in Beer Sheva. And isn't pizza the easiest when you have a last-minute crowd on a Thursday evening?

Meanwhile, I've been cooking for Shabbat. Not all of the kids could make it for dinner, so I turned the menu around to do the Thanksgiving-thing for lunch.

Erev Shabbat

Sourdough multi-grain challah

Glazed carrot soup

Broccoli mushroom quiche

Salad

Chocolate cupcakes

Shabbat Lunch

Whole-wheat challah

Turkey Breast with fresh herbs

Cornbread and challah stuffing

Brown and wild rice salad (with lemon vinaigrette and dried cranberries)

Israeli salad

Sweet potato pie

Canned cranberry sauce (procured by my son in Jerusalem)

Happy Thanksgiving and Shabbat Shalom!

Chocolate - The Next Valium?

Dark Chocolate Takes Bite Out of Stress

That's the headline that recently caught my eye.

Mention chocolate and you've got my attention. I'm always ready to find out why chocolate is good for me.

Research already points to potential health benefits of antioxidant-rich dark chocolate. This study suggests that chocolate might reduce stress. Wow! Get me another piece! I'll even start handing it out!

But before you get too excited, let's take a closer look.

Researchers at the Nestle Research Center studied 30 people for 14 days. Right there you should pause. The study was industry-sponsored – not always a bad thing, but worthy of caution. It was a very small study conducted over a very short time. Good reasons not to draw major conclusions.

Psychological questionnaires were used to classify the study participants into two groups – high anxiety and low anxiety. Everyone ate 40 grams (just over an ounce) of dark chocolate daily. By analyzing changes in their metabolism, the following was determined:

Dark chocolate reduced the level of stress hormones in those people who were already experiencing high anxiety.

So, does chocolate "take the bite out of stress"? Maybe. According to this study, chocolate only worked for people who were already feeling stressed. It didn't have an effect on people who felt calm to begin with.

If you enjoy dark chocolate, a small piece each day is a satisfying treat. Just don't add it to an already high calorie diet. Eat it instead of the cookie, candy or other sweet you'd normally have for a snack or dessert.

As for exciting-sounding news headlines, be sure to read the small print. Small, short-term research studies often point scientists in the right direction, but they're usually not reason enough to draw definitive conclusions.

Weighing In – Beyond the Scale

Take four women. They're all the same age, the same height and the same weight. But they each wear a different size dress – ranging from a four to a twelve.

Seems odd, right?

But it's not uncommon. That's because weight and height alone don't determine the size of your body. Fat and muscle also count when it comes to your size. And your health as well.

More body fat + less muscle = larger dress size

Less body fat + more muscle = smaller dress size

More fat, especially when it's around your waist, can also put you at higher risk for heart disease, diabetes and certain types of cancer.

How can you add more muscle to your body and eliminate extra fat?

If you just cut calories, you're likely to lose weight. But you'll mainly lose muscle, not fat.

Exercise is the only way to gain muscle and lose fat.

Is dress size the best measurement of body fat? Not really.

A simple bathroom scale measures the main components of your body – bones, muscle and fat. Since bones don't change much as adults, you're mainly getting a measurement of muscle and fat. But there's no way a scale can give you a break down of just how much of each one you're carrying around.

A special kind of scale, called a body fat analyzer, measures body fat. Some give your total weight and percentage of body fat. More expensive models measure the weight of your muscle as well as fat.

If you have access to a body fat analyzer (there may be one at your medical or sports center), it's good to know your percentage of body fat.

Women under the age of 45-50 should try to keep their body fat around 20-25%. As you get older, muscle mass decreases, so 28% fat is reasonable after age 50, and 32% after age 65.

Men, on the other hand, are healthiest with 18-25% body fat for most of their lives.

Weigh yourself periodically. But remember, there's more to healthy weight than the number on your scale.