Connect with us

Healthy Eating

Yom Kippur fast leads to a big feast, and health benefits



Every autumn the Jews celebrate the High Holy Days. Yom Kippur, the Day of Atonement, begins on September 15 at sunset and ends at sunset the next day.

Fasting on Yom Kippur is an important way to renew one’s commitment to God. Although it coincides with dinner, Jews usually break their fast with casseroles, fruit, and of course, bagels.

Many religions involve fasting for spiritual reasons, but just saying “no” to food has also evolved from being a weight loss tool to a way of life for health conscious people.

If you feed them, they will come

Will the second gentleman Doug Emhoff host the evening feast in Washington?

Time will tell, but planning this annual communal dinner is high on Mushka Lein’s to-do list. As the co-director of Chabad of the East Side with her husband, Rabbi Yisroel Lein, Mushka realizes the importance of food.

“There are many things in my role. One of them takes care of the physical nutrition of the community. Eating is a big thing as part of a shul (synagogue), people come for the food, ”said Lein.

This dynamic mother of eight is a seasoned multitasker.

“I can cook better and plan menus better … my husband delivers the sermon excellently, and we know our strengths,” says Lein. “I take the lead in programming and we are equal partners in our vision for the community.”

This vision emphasizes the Chabad as welcoming and inclusive.

“We want people to find a place in their Judaism where they feel comfortable and loved. And one way to do that is to greet everyone who joins us for meaningful soulful service and healthy eating, ”added Lein.

Cake as a symbol

Fasting has its roots in the spiritual and physical.

“On Yom Kippur we make ourselves as spiritual as possible by removing our material side. … Eating would be a distraction, ”said Lein. “The end of Yom Kippur is very joyful; we are on a spiritual high. When we break the fast, our spiritual and physical sides merge. “

A symbolic meal is a centerpiece on Lein’s dessert table.

“We make honey cakes to reassure ourselves that God will bless us with a happy new year. When I was growing up, I never liked honey cake. Then I got married and transformed according to my mother-in-law’s recipe, ”says Lein.

No family? no problem

When she moved to Milwaukee over 30 years ago, Ruth Lebed made efforts to invite other transplant recipients to holiday meals.

“I’m trying to find what I call the Jewish orphans in Milwaukee … people like me who have to celebrate their holidays alone, and that’s sad,” Lebed said. “Eating is my love language … so having people to eat was always something I could get upset about, and law school always allowed you to feed people,” said the native New Yorker.

As an attorney for SC Johnson in Racine, Lebed also feeds colleagues.

“At work, I published an APB on Jewish holidays that said, ‘If someone doesn’t have a place, just let me know.’ ”

Blintzes have become one of Lebed’s specialties. A Jewish variant of crpes, blintzes are rolled pancakes that are filled with fruit and then fried or baked.

“I always loved them growing up. My grandmother did blintzes, but she didn’t speak much English; She spoke Yiddish, but we hadn’t written any prescriptions, ”Lebed said.

She recreated the Blintz recipe through trial and error and the next result came from an unlikely source.

“Believe it or not, The Joy of Cooking had a crpe recipe and it showed you how to make blintzes. My paperback is actually broken on this page, ”said Lebed.

Blintzes are a treat made once a year by Ruth Lebed for Yom Kippur.

Just say “no” to food

Jennifer Aniston, Chris Pratt and other celebs swear by intermittent fasting. Sure, they look fit and ageless, but is it right for the rest of us?

Yes, according to personal trainer and nutritionist Karen Berenson. After Berenson, owner of RunFitMKE, learned about intermittent fasting as part of her nutritional training, she took over the practice and knew it would work for a wide variety of clients.

“People came to intermittent fasting from a weight loss perspective, and it became a big trend, but I learned what it does to the body for physical performance,” Berenson said.

Not eating for long periods of time – as is the case on Yom Kippur – eliminates the body’s response to insulin, resulting in health benefits such as increased energy and mental clarity.

“Fasting improves our sugar levels, lowers blood insulin levels and eliminates sugar peaks and troughs. People feel they need to eat to get their energy, but their energy drops dramatically due to the foods they ingest. Once the body gets used to intermittent fasting, it can rely on the energy stores from previous meals, ”said Berenson.

As with any diet or exercise program, ask your doctor before you begin, and start slowly.

Certified personal trainer and nutrition coach Karen Berenson prepares her favorite fruit smoothie to end her intermittent fast.

Don’t be too quick to break up with junk food.

“Break your fast with the healthiest food sources, high quality proteins, and high quality plants,” she says. Berenson’s favorite is a fruit smoothie with protein.

“The idea is to flood the body with nutrients,” she said. Water is an important tool in a successful intermittent fasting program.

“The food you eat gets a lot of moisture. So when you fast, a lot of people don’t drink enough water, ”said Berenson.

In their Yom Kippur sermons, rabbis usually advise church members to put their health first and only fast when they are ready. But with medical approval and a sensible approach, fasting can contribute to an all-round healthy lifestyle, both mentally and physically.


Honey cake is a popular dessert during the Jewish holy days, it symbolizes our confidence that God will bless us with a sweet new year. This recipe from Mushka Lein ‘is versatile and can work in a cake pan, 3-4 loaf tins, or muffins.

honey cake

Recipe tested by Pete Sullivan

For a cake, three or four loaves of bread or 24 muffins

  • 4 eggs
  • 1¼ cups of sugar
  • ¾ cup of oil
  • 1¼ cups of honey
  • 2 teaspoons of baking powder
  • 1 teaspoon of baking powder
  • 1 teaspoon of cinnamon
  • 1 / 4- 1/2 teaspoon cloves (optional)
  • 1 / 4-1 / 2 teaspoon allspice (optional)
  • 1 / 4-1 / 2 teaspoon ginger (optional)
  • 2¾ cups of flour
  • 1½ cups of prepared coffee or tea

Mix the eggs, sugar, oil and honey together. Add baking powder, soda, spices, and flour. Mix well. Slowly add coffee or tea and mix until completely incorporated. Pour into a 9 x 13 baking pan and bake at 350 for 60 minutes. Bake for muffins for 20-25 minutes. For loaf pans, bake for 35-40 minutes until a toothpick comes out clean.

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Healthy Eating

Craving food vs. choosing food – FIT Talk With Tania



Photo: Contributed

When we use food to create hormonal balance instead of dieting, amazing things happen to our health.

When it comes to food, here in North America and in all of the First World countries we have choices – an overwhelming variety.

Aside from the rush for toilet paper over the past year, how many times have you gone to the grocery store and seen empty shelves? It never happens.

Some call it a blessing, some blame it on their poor food choices.

Regardless of where you sit on this food spectrum, we know for sure that we should be one of the healthiest nations on earth. But we are not. As a wealthy First World country, we have an abundance of food, but the vast majority of the population is nutritionally starved. One wonders how that can happen. It all depends on the choice.

Many diseases such as cancer, heart disease, high blood pressure, high cholesterol, high blood pressure, diabetes, Alzheimer’s, digestive problems and leaky gut are all referred to as lifestyle diseases today. Why? Because the lifestyle that the individual has chosen over time is what caused the disease.

It would therefore seem logical that if our decisions could have a negative outcome, it would seem reasonable that they could elicit a positive response as well. And there is science to back it up.

A study published on the NCBI website by the National Library of Medicine, National Institute of Health, shows how diet and lifestyle changes are key to reversing these lifestyle ailments and restoring general health.

“But Tania,” you say, “there is heart disease in my family, so sooner or later I’ll get it.”

So why not do it as late as possible?

And to address the genetic elephant in the room, our DNA only controls about 20 percent of the result of our health. Some scientists are now saying that it is even less. This means that we have about 80 percent control over the outcome of our health. Pretty amazing, isn’t it?

So why do most of our population continue to make poor food choices?

There are two aspects that play a role in how and what we eat – physiological and psychological.

The way our bodies are made up, our physiology requires us to ingest food. When we deprive our body of what it needs – restricting calories, removing food groups, forgetting to eat, skipping meals, eating junk food – blood sugar crashes and appetite hormones like leptin and grehlin are out of whack. .

However, the brain – the psychological component – still needs nourishment.

When we withdraw the energy it needs from our body, Grehlin goes into full swing and causes the brain to tell the body that it needs food quickly. Leptin, which normally tells us when we are full, is switched off.

Hello cravings and overeating. And then people are most likely to resort to packaged, processed, and / or sugary foods rather than healthy, healthy foods. It is a good thing to ignore cravings for bad food, but if you don’t refuel with good food on a regular basis throughout the day (for whatever reason – time, working late, dieting), your body will get its own Muscles take it away to form glucose and send it to the brain. Oh, and for your information, in case you’re wondering, it won’t take away from your stored fat.

It is quite difficult to make good food choices when hormones and “hangry” feelings are working against you when you demand to be fed as soon as possible. The thing is, you can get these hormones to work in your favor, to work with your body and brain to get rid of cravings, overeating, and spontaneous snacking. Believe it or not, you do it with food. The thing is, when food is used to restore hormonal balance, health happens.

Hormones are balanced when blood sugar levels are stabilized. And the way to stabilize blood sugar is to eat small, macro-balanced meals every three to four hours throughout the day.

I call this all three PFCs. Simply put, it’s a balanced mix of high-quality protein, healthy fat, and colorful carbohydrates combined within an hour of waking up and then every three to four hours throughout the day until about an hour and a half before bed.

It’s a simple concept that requires a little organization and preparation to get started, but the benefits are well worth it.

Blood sugar levels become normal, hormones are balanced, menopausal symptoms are minimized or eliminated, inflammation is reduced, joint pain is relieved, digestion is improved, cholesterol and blood pressure are normalized, the immune system is improved, it could help reverse some diseases, the Metabolism will turn on and stay on and the body will release stored fat and burn it for energy.

Just a little trivia for you – Did you know that for every pound of fat, there are 3,500 calories of stored energy waiting to be consumed? And as soon as the stored fat is broken down, will the excess weight that you possibly carry also be released?

It’s a wonderful side benefit that occurs when you stop dieting and focus on creating health.

Do you want to create health in your body? Join the 8 Weeks is All it Takes Facebook group today.

Continue Reading

Healthy Eating

The Surprising Snack You Should Avoid Because It Causes Bloating And Fatigue Throughout The Day



Snacking is a normal and healthy part of any diet, as long as you choose the right snacks. When deciding which foods to include in your diet to bridge the gap between meals, it is important to choose nutrient-rich ingredients that can help boost your energy levels and support an increased feeling of satiety to help you achieve the Avoid consuming excess calories throughout the day.

However, not all high macronutrient density snacks are actually ideal for weight loss, and some can make sweeping claims while they may get in the way of your weight loss success or even cause weight gain, inflammation, and discomfort. If you are struggling with a tight and bloated stomach after snacking, there comes a point where nutritionists agree that you should consider eliminating it from your diet.

We are giving away a clean, environmentally friendly hand soap package from Cleancult


Protein is hands down one of the most important nutrients to include in any balanced diet, but the way you consume your protein is important to consider. While protein bars are a simple snack, they are generally not well suited to promoting weight loss and wellness, and are often full of preservatives, excess carbohydrates, and added sugars, but they can make inflammation in your body worse.

“Unfortunately, the quality of most bars on the market is very poor and should not be considered healthy,” warns registered dietitian Trista Best. “The vast majority are made up of refined carbohydrates, sugar and gluten, all of which can lead to gas and fatigue . “

If you’re snacking on a protein bar, chances are you’re looking for a quick protein boost and enough energy to get you through to your next meal. However, opting for a bar over a naturally occurring source of protein can come with a number of side effects, many of which are uncomfortable for the body. “As the body works to process these ingredients, it becomes inflamed, especially the intestines, and this inflammation leads to gas and fatigue, among other things,” says Best.

Although gas isn’t directly related to weight gain, it can make your body feel uncomfortable and negatively affect your mental health. If you feel that your clothes are tighter you may be inclined to ditch your healthy eating plan, but it is better to identify the foods that are causing these problems rather than assuming your weight loss plan will fail.


Since protein bars are often filled with additives and excess sugar, they can also have an inverse effect on your metabolism, making it difficult to burn fat at rest and consequently, weight gain over time. This snack may go well with your healthy diet as it provides one of the most important macronutrients you need to streamline your diet, but at the end of the day, getting your protein from more natural sources like chickpeas will serve you better Salad, lean meat, or even Greek yogurt.

These foods are more likely to keep your body energized while also being low in calories, sugar, and unhealthy preservatives, making them better at limiting inflammation, fatigue, and weight gain.

If you’ve just finished a difficult workout or are severely low in calories for the day, a low-sugar, high-protein bar may not be the worst option for getting a quick burst of energy. However, make sure that you don’t rely on this highly processed snack in your daily diet to banish gas, unnecessary fatigue, and discomfort and try to find more natural alternatives to give your body the energy it needs needed to make it between meals.

As with any food, you can enjoy protein bars in moderation and still see success with your healthy diet, but contrary to popular belief, in order to feel optimal about your body, they shouldn’t be a part of your diet. A good rule of thumb is to eat as many natural, whole foods as possible, and there are a variety of different sources that will benefit your body in the long run.

Continue Reading

Healthy Eating

1 in 5 Parents Too Busy to Cook During Pandemic: Fast, Healthy Options



Share on PinterestA new study found that many parents say their children were more likely to eat fast food during the COVID-19 pandemic. However, health experts say there are alternatives to eating that are quick, easy, and nutritious. mixetto / Getty Images

  • According to a new survey, one in five parents said they were feeding their children more fast food than before the pandemic.
  • Parents of overweight children reported eating out at least twice a week.
  • The reasons given were being too busy or too stressed.
  • However, experts say that having a healthy meal at home doesn’t have to be complicated or time-consuming.
  • They suggest that working on healthy behaviors rather than dieting is the best approach for children.

During the COVID-19 pandemic, many families found options for healthier diets and more physical activity.

For others, however, it meant more stress and less exercise as the home shifted to school and work.

This has also made it difficult for parents to find the time or energy to prepare always nutritious meals at home.

According to the University of Michigan Health’s CS Mott Children’s Hospital national child health survey, roughly one in five parents said their children had started eating fast food more often than before the pandemic.

The survey, which included responses from 2,019 parents of children aged 3 to 18, found that roughly one in six parents said their child eats fast food at least twice a week.

Parents who reported their children were overweight also reported their children ate fast food twice a week, compared to parents who reported their child was a healthy weight for their age and height.

When asked why they couldn’t prepare meals at home, around 40 percent of parents said they were just too busy.

About a fifth of parents said they felt too stressed.

These barriers to eating healthy have been most commonly reported by families with overweight children.

However, nutritionists say putting together a healthy meal at home doesn’t have to be difficult or time-consuming. It doesn’t necessarily have to be cooked once.

Dr. Mary-Jon Ludy, Chair of the Department of Public Health and Associated Health at Bowling Green State University’s College of Health and Human Services and Associate Professor of Food and Nutrition, suggests using the Dietary Guidelines for Americans as a starting point for planning your meals.

“In summary, half of our plates should be filled with fruits and vegetables, half of our grains should be whole, proteins should be lean, dairy products should be low in fat, and variety is encouraged,” said Ludy.

Some of the simple meal suggestions Ludy offered included:

  • For breakfast, low-fat natural yogurt with fresh or frozen fruits, chopped nuts and whole grain muesli.
  • For lunch, a nut butter sandwich on wholemeal bread filled with sliced ​​apples or bananas, with baby carrots or cucumber as a side dish and a low-fat milk to drink.
  • For dinner, whole grain tortillas with black beans or shredded chicken, brown rice, avocado puree, diced tomatoes, shredded lettuce, and grated cheese.
  • As a snack between meals, hummus with sliced ​​peppers or whole grain crackers.

“These are great options,” said Ludy, “because they require minimal prep time, healthy carbohydrates and lean proteins are balanced, have a variety of fillings / additives, and are simple enough to involve children in prep.”

Therese S. Waterhous, PhD, RDN, CEDRD-S, an in-house eating disorders expert in Corvallis, Oregon, said the best way to lose weight, especially in children, is to take a nutrition-free approach. Diets don’t work, she explained, and most people put back any weight they lose.

“Instead of dieting, it’s good to choose healthy behaviors and work on them,” she said.

She said food shouldn’t be taboo when eating, but rather focus on optimizing health so that children can grow and reach their potential.

She suggested that making young children or teenagers feel bad about their bodies was “critical”. This leads to stress and, in some cases, eating disorders.

“Weight stigma is very harmful to children and is prevalent in our society,” said Waterhous. “Instead of focusing on weight, it is best to focus on these health behaviors.”

Instead of demonizing certain foods, focus on getting enough fuel, enough protein, enough vitamins and minerals, she said.

In particular, she said, most young people are not getting enough products that provide essential nutrients and fiber. She suggests adding two to three servings of vegetables or fruit to each meal. One serving is about 1/2 cup or a medium-sized piece of fruit, she added.

However, even with the best of intentions, there can be times when a quick meal at a restaurant is the option that best fits your busy schedule.

Ludy offers the following tips to help you make the best choices when eating out:

  • Add vegetables whenever you can. For example, ask for lettuce and tomatoes on sandwiches, peppers and onions on burritos, or mushrooms and olives on pizza.
  • Choose beverages like water, 100 percent fruit juice, or simple low-fat milk instead of sodas or sweet tea.
  • Opt for side dishes like apple slices or carrot sticks instead of french fries or fries.
  • Order small or child-sized portions.
  • Try to make fast food only occasionally.
  • Model healthy eating for your children by making healthy choices for yourself.

Waterhou also suggests that you can get a sandwich or fried chicken from the grocery store as a base for your meal. Then add simple options like a fruit salad, a mixed salad, or vegetables at home to complete your meal.

To add some starch to your chicken, you could have rice, mashed potatoes, or a slice of bread, she said. You can even prepare your side dishes in advance and reheat them for dinner.

Continue Reading