Issue 137

RENEE’S FILLING AND LOW-CAL ENERGY-BOOSTING BREAKFASTS AND LUNCHES

ISSUE 137 OCTOBER 2, 2013 28 TISHREI 5774

The Annual Diet Issue

l e Fe iated! t a S

Keep your ingredients onidge hand in t he fprrep so you can ute. lunch in a min

I have a new favorite dessert. But, I won’t be making it anytime soon. I love it too much. When it comes to most other desserts, I am happy to have a portion on Friday night and/or Shabbat afternoon, but when it comes to this particular dessert, I know I won't be satisfied with that and I'll want more and more. (I won't tell you which dessert it is, because I don’t want to stop you from trying the recipe and enjoying it.)

That’s one secret to portion control: Make the food that everyone else loves. But save your personal favorites for when there is lots of company and there probably won’t be any leftovers. Keep those plastic clamshell containers in your house, so if there are leftovers your guests can pack them up and take the tempting dishes home with them (although that wouldn’t work for my new favorite dessert, as it involves ice cream).

Whisk writers are often asked, “How do you stay thin if you’re testing new recipes all the time?”

It's not only about testing and tasting. After the recipe development process is complete, there are many tasks that don't involve extra calories: photoshoots, writing, editing, and layout. We're only actually testing new recipes that require us to taste multiple versions of something some of the time. More often, one new recipe will get worked into the dinner menu a few nights per week.

I can’t, though, speak for other writers. Everyone has a different secret. Some of them workout very often (I don’t anymore. That part of my schedule evaporated once I had my second child. Now, I consider running up and down the steps looking for socks without holes, shoes, kippahs, and backpacks before carpool my exercise. In the evenings, I run up and down collecting pacifiers, blankies, and bottles or sippy cups).

Some of the recipes that are featured in Whisk

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28 TISHREI 5774

throughout the year aren’t meant to be made everyday. While you may have added some Whisk dishes to your weeknight dinner repertoire, most people are inspired to try special recipes when they're meant to be enjoyed: on special occasions (like Shabbat, Yom Tov, or when we’re entertaining).

On a day-to-day basis, my real-life breakfast and lunch menus are very simple and light. But if I were to publish those recipes (I wouldn't even call them recipes), they would sound very boring to you.

Today, though, Renee invites you for a taste of her breakfast and it's very exciting. Real-life for Renee is a filling bowl of muesli or a quick, on-the-go shake. Her recipes will help you feel great without feeling deprived and hungry. It's a glimpse into the day-to-day healthful habits of a columnist.

The cover of Whisk this week reads “Feel Satiated.”

That’s the theme. It’s not about recipes that yield huge portions that are under 100 calories. These are not special occasion recipes. They are recipes you will work into your daily routine and get to know by heart. Use them not only when you’re on a diet. Use them always, as part of your commitment to a healthy lifestyle. When every day is healthy, that’s when you'll find that there's room for dessert come Friday night.

Best, Victoria Dwek victoria@amimagazine.org

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Customize it wit h fresh fruit or nuts,

The muesli mixture will keep in the refrigerator for up to 3 days. It’ll be ready to grab when you’re on the go.

Bircher Müesli, page 6

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People reading my column assume that I’m overweight.

Now, I ask, how insulting is that?!

The truth is, I don’t blame them. They only know me for the way I cook, write, and fantasize about food. I do count butter as a bff. And sometimes, I will describe a cookie with such passion, it makes one wonder.

So yes, I can’t say I’m surprised that reading my column makes you reach that conclusion. But, I must add, living a healthy, balanced lifestyle does not mean depriving yourself of flavorful, yummy food. “Everything, but in moderation” is a mantra that I try to live by. That’s the European way, in which I was raised. If you eat healthy day-to-day, you can afford to indulge when the right opportunity (or dessert) presents itself. And being that cooking and baking is my passion, I do indulge. In moderation.

Weight is a daily struggle for most women. And after a three-day Yom Tov three times over, I say that yes, it is time to start counting calories again.

Being prepared is what often leads to success. When dieting, preparation is a fundamental key. Deciding what you

are having for lunch ten minutes before you run to carpool is not recommended. You won’t give yourself enough time to prepare a filling, nourishing meal. Ideally, you should have a set menu, with choices that make sense, and you should have all the ingredients at home, ready. Thinking ahead is the name of the game.

So yes, we might be good about preparing nourishing (diet-friendly) dinners, but breakfast and lunch should not be bland or skipped. Those are important meals. If we’re full and nourished from breakfast and lunch, it keeps us from overeating later on. You don’t need to starve to get rid of the kokosh cake pounds. You can eat healthy and enjoy.

Or pamper yourself and savor your breakfast while sitting on the couch and reading a magazine.

This comforting bowl will keep you full the entire a.m.

Look for the nutrition facts next to each recipe! *Optional ingredients are not included.

The Chocolate Brown Smoothie

The Pink Smoothie

1 large smoothie 1 239

37

4g 2g 0g

257

¨ Bircher Muesli

The Green Smoothie

1 large smoothie 1

1 large smoothie 1 10

1g 0.1g 0g

298

1 breakfast

33

2

255

36

3.6g 0.2g 0g

4g 0.7g 0g

4mg 130mg 50g

5mg 213mg 34g

0mg 438mg 43g

2.5mg 53mg 46g

25g 14g

27g 29.5g

22g 1 E L U L 5 727g 73

18g 12g

11g

4g

9g

7g

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5

The Chocolate Brown Smoothie

The Pink Smoothie

1 large smoothie 1 239

37

257

4mg 130mg 50g

5mg 213mg 34g

25g 14g

27g 29.5g

C ust omize your pancake wit h fresh fruit.

7.6g 1.9g 0g

204

Lunch in a Bowl

33

72

3.6g 0.2g 0g

7.6g 1.9g 0g

9g

4g

22g 27g

Energy Balls

1 large salad 1 284

1 ball

108

12g 2.5g 0g

78

25 27

3g 0.2g 0g

186mg 131mg 22g

7mg 776mg 30g

0mg 58mg 8.8g

3g 13g

6g 14g

2g 4.6g

4g

9g

1 breakfast 1 large salad 2 1

0mg 186mg 438mg 131mg 43g 22g

4g

1 large pancake 1

72

298

1g 0.1g 0g

11g

204

1 large smoothie 1 large pancake 1 1 10

4g 2g 0g

Pancake for One

¨ in a Bowl Bircher Muesli Lunch

The Green Smoothie Pancake for One

1 large smoothie 1

3g

3g 13g

255 284

36

108

4g 12g 0.7g2.5g 0g 0g

2.5mg7mg 53mg 776mg 46g 30g 7g 9g

18g 6g 12g 14g

PANCAKE FOR ONE What I love most about this recipe is its yield: enough for one. And no more.

No chance of overeating or stealing “just one more teensy bite.”

I get to finish every last crumb, without sharing.

I like to add the flax seeds and chia seeds for the nutritional benefits they provide, but you can leave them out to keep the calorie count low.

1 tablespoon flax seeds (optional) 1 tablespoon chia seeds (optional) 3 tablespoons water 1/3 cup old fashioned oats 1 tablespoon PB2 1 egg 2 to 3 tablespoons milk 1 banana, sliced (optional) Drizzle of honey (optional)

BIRCHER MÜESLI There’s nothing more Swiss than a bowl of Bircher Müesli. And there is also no wrong way to prepare it. Two bowls will never taste exactly the same. It’s a matter of how ripe the fruit is and how long the oats were left to soak. Get ready for a filling, delicious breakfast that gives you that "feel good" boost. Yup, not your ol’ boring bowl of Fiber One. This breakfast is perfect for all those of you out there who claim you have no time for breakfast. Not time to prepare it? Prepare it the night before. This recipe makes two breakfasts and it will k ¾ cup old fashioned oats ¼ cup wheat germ 1 tablespoon flax seeds (optional) 1 tablespoon chia seeds (optional) 1 apple, grated 1 cup milk Seasonal fruit, to top Dried fruit or nuts, to top

1. If using the flax seeds and chia seeds, combine them with water. Let set for 5 minutes until thickened a bit (if not using the seeds, you do not need to wait. Simply add water to remaining ingredients). Add the oats, PB2, egg, and milk. Whisk well together (preferably use a blender to blend it together really well). Pour batter over a hot skillet and cook for 2 minutes on each side, over medium heat. Serve with desired toppings. I like to enjoy it with a sliced banana and a drizzle of honey.

1. Combine the oats, wheat germ, flax seeds (optional), chia seeds (optional), grated apple, and milk. Stir and let rest in the refrigerator overnight. The mixture will thicken significantly overnight. This is the base for the Müesli.

2. When ready to enjoy, you can add anything you are in the mood for: ripe fruit, a diced banana, chopped dates, chopped nuts, seeds…

The options are endless. Experiment and enjoy this wholesome way to start your day.

Yield: 1 serving

Yield: 2 breakfasts

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WHAT IS PB2?

About half a year ago, my cousin introduced me to this genius product. PB2 is a powdered form of peanut butter. Peanuts are first roasted then pressed to remove all fats and oils. The result is a powder. When mixed with a bit of water it turns into a deliciously rich peanut butter. Compare PB2 to regular peanut butter and your jaw will drop: 85 percent less fat, half the sugar, and only 45 calories vs. 190 in a 2 Tbsp serving. And all the protein and fiber is there, intact. I got addicted to PB2, putting it everywhere and anywhere. It’s a diet wonder.

In all my recipes, PB2 can be substituted for

regular or low-fat peanut butter. We've verified that the following locations have stocked up on PB2 for Whisk readers: Lakewood: Quality Farmer’s Market All Supreme Health locations (Boro Park, Monsey, Williamsburg, Lakewood) Brooklyn: The Gluten Free Shoppe Five Towns: Brach's We are working with larger supermarkets to get it in stock for you. Please ask. It may be there already! PB2 is also available online.

6475 Rt 9 NORTH Lakewood, New Jersey • Tel: 732-987-4646 • Fax: 732-987-4645 • • Email: order@qualityfarmersmarket.com

A TALL CUP OF GOOD HEALTH, PLEASE Need to take your lunch to go? Any of these drinks will make you happy and fill you, while giving you all the nutritional benefits of a complete meal (with a low calorie count).

Yup, green. It looks so healthy, but trust me, it does not taste it.

I have a secret to divulge: I do not enjoy spinach (gasp, I said it).

Sure, butter up some spinach with melted cheese and what not, and I will love it. But the raw stuff? Um, no thanks. I stumbled upon this smoothie idea a while back, and right away decided to try it. I promise you, you will understand what your mom meant when she told you to “Finish your spinach so that you’ll be strong.” This green liquid is real fuel. I will prepare it on days when I feel I could use that extra boost, but have no time for a nap. It always does the trick.

THE PINK SMOOTHIE There are so many different variations of this smoothie. Add any berries you have on hand or substitute some mango or banana.

This base recipe, though, is still my favorite.

1 cup frozen strawberries 1 (6-ounce) container plain Greek yogurt 1 tablespoon PB2 1 cup fat-free milk Place all ingredients in a blender and blend until smooth.

Yield: 1 smoothie

The Pink Smoothie

257

¨ Bircher Muesli

The Green Smoothie

1 large smoothie 1

1 large smoothie 1 10

298

33

1g 0.1g 0g

36

4g 0.7g 0g

0mg 438mg 43g

2.5mg 53mg 46g

27g 29.5g

22g 27g

18g 12g

9g

¨ BircherBrown Muesli The Chocolate Smoothie

1 large smoothie 1 Lunch in a Bowl

284

255

5mg 213mg 34g

The Green Smoothie

1 large salad 1

2

3.6g 0.2g 0g

4g

298

1 breakfast

7g

The Pink Smoothie

1 breakfast 1 large smoothie 2 Energy Balls 1 33

3.6g 108 0.2g 0g 12g

0mg 2.5g 438mg 0g 43g 7mg

9g 776mg 22g 30g 27g 9g 6g 14g

239

255 78

1 ball

25 37

36

4g 2g 0g

4g 27 0.7g 0g3g

25g 14g

18g 8.8g 12g3g

4mg 2.5mg 0.2g 130mg 53mg0g 46g 50g 0mg 7g 11g 58mg

2g 4.6g

257

¨ Bircher Muesli

The Green Smoothie

1 large smoothie 1

1 large smoothie 1 10

1g 0.1g 0g

298

1b

33

3.6g 0.2g 0g

5mg 213mg 34g

0mg 438mg 43g

27g 29.5g

22g 27g

4g

9g

255

THE GREEN SMOOTHIE 1 (6-ounce) bag fresh baby spinach leaves 1 (6-ounce) container plain Greek yogurt 1 tablespoon PB2 1 sliced banana, fresh or frozen 1 cup almond milk, unsweetened (or milk) Place all ingredients in a blender and blend until smooth and combined.

Yield: 1 extra large smoothie

THE CHOCOLATE BROWN SMOOTHIE Sometimes (What am I saying? Only sometimes??) the mood for chocolate strikes. Here’s a healthier alternative than reaching for those chocolate chips in your pantry. If you're going to have chocolate, have it the right way.

Thank you, Yocheved, for this great smoothie idea.

1 banana, frozen or fresh ¾ cup skim milk ¼ cup cocoa powder 1 tablespoon PB2 ½ teaspoon cinnamon 1 packet Truvia Place all ingredients in a blender and blend until smooth.

Yield: 1 large smoothie

LUNCH IN A BOWL 1/3 cup crumbled light feta cheese (or cottage cheese, drained) 2 tablespoons diced red onion Juice of one lemon 1/3 cup cooked quinoa 3 cups assorted greens 1/3 avocado, cubed ½ cup sliced strawberries (or pears)

You don’t need to take out a pot each time you want some quinoa. Keep a container of plain cooked quinoa in your fridge for a quick, filling, and healthful addition to your salad each day. It’ll keep for a long time.

1. Place the feta cheese at the bottom of your container/bowl. Top with the diced onion. Cover with lemon juice (the lemon juice will prevent the onion from becoming bitter).

2. Add the layer of quinoa, and then follow with the greens, avocado, and fruit. This method works well in keeping everything crisp and fresh. Toss well before digging in.

Yield: Salad for 1

Bassie Silver, my trusted dietitian, recommends 1 carbohydrate, 1 protein, 1 fat, 1 fruit and veggies at every lunch. One morning, headed for a full day on the road, I created this salad on a whim hoping it would keep me full for those many hours away. The combination was such a hit, I started preparing it every time I was headed out and slowly my friends started requesting it too. It is really filling and delicious at the same time. Because I don’t include a dressing, I have the leniency of adding the avocado (fat) and once mixed, the salad gets dressed as it is, with the creaminess of the avocado and the saltiness of the feta. I like layering it as shown in the photo; that way the lettuce does not get soggy.

It has been a long summer, with lots of road trips, but I will never tire of my “lunch in a bowl.” It’s a keeper.

ENERGY BALLS

Pancake for One Pancake for One

Lunch in a Bowl Lunch in a Bowl

Karen, mom of three energetic, always on-the-go teens, introduced me to this fabulous recipe. She keeps these balls in her freezer for a quick “pick72me up,” 72 or as 204 204 a snack for the kids. Either way, they’re pure energy, the natural way. And they're so 7.6g to taste 7.6g one delicious, too. At our photo shoot, everyone who stopped by made sure 1.9g 1.9g and in no time they were gone! This was the same photo shoot where0gwe shot the 0g Rosh Hashanah cakes and desserts, so yes, that really says a lot… 186mg 186mg 131mg 131mg And my kids still have no clue that these treats are good for them.

22g 22g Shhhhh. Don’t tell.

4g 4g Don’t start popping a ton of these or the calories will add up. But 3g they’re a3ggreat 13g 13g healthy solution for when you need that sweet treat.

1 (6.5 ounce) jar PB2 (regular or chocolate flavor) ½ jar water (use the PB2 jar) ¼ cup steel-cut oats ½ cup old-fashioned oats ¼ cup wheat germ ¼ cup chia seeds

¼ cup sunflower seeds ¼ cup coconut flakes ¼ cup mini chocolate chips (sugar-free) ¼ cup flax seeds ¼ cup raisins ¼ cup cocoa powder (optional)

THE NUTRITION SPOT C haya Stern R.P.A. Registered Physicians Assistant/Nutritionist

284

Throat Cultures & Evening Exams

284

1 ball

108

108

12g 2.5g 0g

12g 2.5g 0g

78

1 ball 25 78

25 27

27

3g 0.2g 0g

3g 0.2g 0g

7mg 776mg 30g

7mg 776mg 30g

0mg 58mg 8.8g

0mg 58mg 8.8g

6g 14g

6g 14g

2g 4.6g

2g 4.6g

9g

9g

3g

1. Combine PB2 and water to form a paste. Add the remaining ingredients and mix well, using your hands.

2. Roll into walnut-size balls. Roll balls into any of the components of your choice (or the cocoa powder), or leave plain. Freeze. Let thaw a few minutes before serving.

Yield: 25 balls

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Energy Balls Energy Balls

1 large salad 1 large salad 1 1

1 large pancake 1 large pancake 1 1

Eat MorE WEIGH LEss!

3g

Tanya Rosen, MS, CAI, CPT, is a nutritionist, personal trainer, and aerobics instructor. Tanya is also the owner of Shape Fitness and the creator of the Shape Kosher Workout DVD for ladies and the Shape Kosher Workout DVD for girls. Tanya can be reached at tanyashape@gmail.com

“I’M DRINKING SOOOO MUCH WATER EVERY DAY. WHY AM I NOT LOSING WEIGHT?”

“Drinking water will not help you lose weight if you change nothing else,” Tanya says. “But it does help eliminate fake hunger and helps you feel fuller for longer.

Among my clients, I find those who do drink lose weight faster. The body is a machine and water keeps it well-oiled. Without water, your metabolism works more slowly and the scale might not seem to budge as often.” Is eight glasses really the optimal amount? Not necessarily. Tanya offers an equation: Divide your body weight in half.

That’s how many ounces of water you need.

Eight glasses=64 ounces=Perfect for a 128-pound person.

“I ONLY EAT DIET MUFFINS— NEVER REGULAR!”

“Diet muffins are simply a smaller piece of cake. They might contain fewer calories and a bit less fat than a regular piece of cake,” Tanya says. Very often, “diet” muffins aren’t so small either and could have more calories than your dessert. “Many times, I’ll help a client break down the calorie count of what she’s currently eating so she knows what to change. Clients are very excited to share that they have a diet muffin every day...until they find out how many calories that muffin actually has,” she adds.

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by Victoria Dwek “CAN’T I HAVE AS MUCH FRUIT AS I WANT?”

“Some people think that you can have an unlimited amount of fruit. Weight Watchers allows a lot of fruit, but they certainly have calories and a lot of sugar,” Tanya says.

Do you think that you’re doing what you should to maintain or lose weight, but the scale “I WORK OUT. I says otherwise?

SHOULD BE ABLE TO EAT WHATEVER Tanya Rosen, I WANT.” nutritionist “This is totally not true,” Tanya says. “I and owner of know plenty of people who take three or Shape Fitness four exercise classes a day and need to lose in Flatbush, weight. Then, I have plenty of clients who were success stories without working out reveals some for one minute. Most of successful dieting of the areas is food choices. Exercise will trim you and where you tone you. But it’s not a weight loss tool might have on its own.” Consider that your one-hour intense workout is entirely offset by eating it wrong. that large diet muffin.

28 TISHREI 5774

“I ONLY EAT HEALTHY FOODS—ALL WHOLE GRAINS: WHOLE WHEAT BREAD, WHOLE WHEAT PASTA. I STICK TO OLIVE OIL IN COOKING—NO MARGARINE. AND I SNACK ON HEALTHY ITEMS LIKE ALMONDS, AND PEANUT BUTTER WITH WHOLE WHEAT CRACKERS— NEVER JUNK. AND I’M GAINING WEIGHT! AREN’T THOSE SUPPOSED TO BE DIET-FRIENDLY FOODS?”

“AREN’T CARBS BAD? I’VE BEEN AVOIDING THEM.”

“It’s harder for your body to digest carbs than proteins, and carbs turn into sugar, which makes you crave sugar. But if your alternative to carbs is a big steak and a salad with a fatty dressing, it’s much better to have that whole wheat wrap or whole grain bread with cucumbers and a slice of cheese. No-carb diets might work short-term, but they don’t usually work long-term,” Tanya shares.

No! Whole grain versions of bread, rice, and pasta might be more nutritious than all-white versions, but they are not less calorie-dense or dietetic. “People think peanut butter, olive oil, almonds, and avocado are great for a diet. But they’re very dangerous. Sometimes a dieter will tell me, ‘What’s the big deal? It’s whole wheat pasta!’ and she’ll eat a big bowl. I rather you eat a small bowl of ice cream than a big bowl of whole wheat pasta.” To work these healthybut-calorie dense items into your diet, Tanya recommends that you make sure to weigh and measure your foods so you’re conscious of exactly how many calories you’re consuming—as they can add up fast.

“I SUBSTITUTE SPLENDA FOR SUGAR WHENEVER I CAN.”

“I actually carry Truvia in my pocketbook and use it instead of Splenda,” Tanya tells us. Although Splenda doesn’t have any ill effects diet-wise, for some people it does induce sugar cravings. “The chemicals in Splenda also make some people feel bloated,” she continues.

“I DRINK ICE COLD WATER OR WATER WITH VINEGAR OR LEMON. I’VE BEEN TOLD THAT WILL HELP ME LOSE WEIGHT.”

“The only basis for this thought is that the body has to work harder to digest it. When you drink ice cold water, your body burns five to ten calories, so it’s negative calories. But it’s negligible,” Tanya says. It’s easier to walk up and down the stairs than to chug that vinegar water.

“I DON’T EAT UNTIL 2:00 P.M. AND I EAT DINNER LATE. BUT WHY SHOULD THAT MATTER?”

“It does,” Tanya says. “It’s best to eat breakfast within two hours of waking up to jump-start your metabolism in the morning.

Throughout the day, it’s best to eat every three hours so your body never feels starved. Dinner should be two to three hours before bedtime so there’s time for your body to metabolize it.”

“EVERYONE IN MY FAMILY IS OVERWEIGHT. IT’S GENETICS AND THERE’S NOTHING I CAN DO ABOUT IT.”

“There is some truth to this, but you can work to combat it. Blaming genetics is most often a lazy excuse. If your parents didn’t do well in school, you can study hard and still get good grades. The same goes with dieting. I work with families and I rarely see genetics as the problem. When entire families are overweight, it’s most often because they share the same lifestyle. The parents might be offering the children a cookie every time they fall down to make them feel better, and the parents might be doing the same thing when they think they deserve a treat.”

Families are often eating the same meals and are all snacking from the same pantry. It’s the mother who has the most control over the family’s eating habits. “Very often, when a female client goes on a diet, the whole household automatically loses weight because she changes the way she cooks and what products she buys.

They adopt her habits even if they don’t realize it,” Tanya continues.

“IF I DON’T DRENCH MY SALAD WITH DRESSING, I CAN’T EAT IT. ISN’T IT BETTER THAT I EAT A SALAD AS OPPOSED TO SOMETHING ELSE?”

A heavily-dressed salad doesn’t have fewer calories than a sandwich, and could actually have much more. “If my client doesn’t like salad without a ton of dressing, I tell her, ‘Don’t eat salad.’ Other lunch options will have far less calories and fat,” Tanya says. While olive oil might have a good reputation for being a “healthy fat,” it’s still a fat and should be used sparingly.

“I STARTED EATING BREAKFAST, AS SO MANY HAVE ADVISED. BUT IT MAKES ME SO HUNGRY. I END UP SNACKING ALL MORNING.”

“That’s because you’re probably eating a sugary cereal or something that you think is healthy but really isn’t,” Tanya says. “Lots of yogurts are loaded with sugar, and certain oatmeal cereals also contain lots of sugar, and sugar makes you hungry. Instead, have plain yogurt or oatmeal and add your own fresh fruit, cinnamon, and Truvia. If you must have your cereal, have plain Cheerios or Kashi and dress it up the same way.”

28 TISHREI 5774

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2

Gir

Basya

on a

T he

Basya’s Menu SUNDAY: Breakfast: coffee, banana.

Snack: blueberry smoothie. Lunch: salad. Snack: hard-boiled egg. Dinner: grilled vegetables, small piece of whole-wheat lasagna. Dessert: apple.

MONDAY: Breakfast: coffee, orange, grapes. Lunch: tuna sandwich. Snack: apple. Dinner: yogurt muesli with fruit salad. Dessert: oatmeal.

TUESDAY: Breakfast: coffee, cottage cheese with tomatoes and cucumbers. Snack: Cheerios. Lunch: chicken wrap on whole wheat. Snack: fruit smoothie. Dinner: grilled tilapia, grilled peppers, brown rice. Snack: grapes, walnuts.

WEDNESDAY: Breakfast: coffee.

Snack: fat-free yogurt. Lunch: grilled vegetables. Snack: apple. Dinner: challah, simanim, poached salmon, techinah, chicken soup, cabbage salad, lamb chop, sautéed spinach, fruit salad, apple pie.

THURSDAY: Breakfast: coffee. Lunch: challah, gefilte fish, chummus, guacamole, cabbage salad, baked chicken, vegetable salad, zucchini kugel, fruit salad.

FRIDAY: Breakfast: coffee. Lunch: challah, gefilte fish, guacamole, cabbage salad, London broil, vegetable salad, baked squash, fruit salad, apple pie. Dinner: whole-wheat challah, gefilte fish, cabbage salad, chicken soup, baked chicken, zucchini kugel, vegetable salad, fruit salad.

SHABBOS: Lunch: coffee, wholewheat challah, gefilte fish, cabbage salad, cholent, London broil, potato kugel, vegetable salad, fruit salad.

Snack: apple. Shalosh Seudos: piece of challah. Motzaei Shabbos: nothing

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A NEW WARDROBE Before Yom Tov I did some clothes shopping, and baruch Hashem, I am considerably thinner. I was so proud of myself as I tried on clothing in the dressing room. I wasn’t scared to look in the mirror. I also enjoyed the compliments I got in shul; it just put me in a very positive and upbeat, confident mood.

I decided to get rid of my clothes which have now gotten too big. I have been delaying giving them to a gemach, not because I am stingy or a hoarder, but because some of these articles of clothing are sentimental, such as a beautiful Shabbos robe I bought during shanah rishonah, and an outfit I bought—it seems only months ago—to wear to my nephew’s bar mitzvah.

I also have a hard time giving my clothes away because my subconscious is telling me I will probably gain the weight back and miss these clothes.

So as a promise to myself, I gave them away! I packed up a big bag with skirts and blouses and a number of dresses, and dropped them off at a local gemach. I hope someone is getting use out of the clothes.

The absolute best part of Yom Tov was the gift Moishy gave me Erev Yom Tov. He handed me a small box, and in it were stunning pearl studs with small diamonds attached. Taped to the box was a short letter in which he told me that he is so proud of me for taking on the challenge to lose weight, and that he didn’t want to buy me a ring or bracelet, because he knows soon they would inevitably be too big for my wrist or finger. I was so flattered that he had such confidence in my weight loss, and in me.

He wrote that watching me change my eating habits has helped him realize that he can change his own bad habits, and that seeing me lose so much weight and dedicating myself to my diet has given him chizzuk to confront and control his

28 TISHREI 5774

D

Chal le

Basya

STARTING WEIGHT

200

CURRENT WEIGHT

172.5

GOAL WEIGHT

150

POUNDS LOST THIS WEEK

0

TOTAL POUNDS LOST SO FAR

27.5

own challenges.

The earrings were nice, but the letter… made my year!

Best, Basya

LEARNING TO PAUSE Anger is an awful middah. I know I need to work on mine. The biggest problem I see with anger is the fact that it hits you fast and furious! If I could just hit the pause button in my brain, I would save myself so much grief.

Last year I was in shul on Yom Kippur, and the noise level was terrible! The baal

2

rls D

THE CONTEST

Basya and Devoiry each want to lose 50 pounds. The first one to reach her goal wins a trip to Florida or $500. Follow them weekly as they share their diet journeys with us.

iet

enge

Devoiry

STARTING WEIGHT

203

CURRENT WEIGHT

160.5

GOAL WEIGHT

153

POUNDS LOST THIS WEEK

1.5

TOTAL POUNDS LOST SO FAR

42.5

tefillah had a low voice, the shul had been recently remodeled and the acoustics were awful. And the talking! It was ridiculous.

As I walked in, my friend pointed to a group of kids who were right next to my seat, playing and adding to the cacophony in the room. I hadn’t been affected by them yet, but that didn’t stop me.

Angrily I stalked over and in my meanest and strictest voice told them that I was there to daven, and I did not intend to allow them to disturb me. The oldest sister, in charge of her younger siblings, asked me what was wrong, and I made her feel like two cents. Well, it quieted down, and I continued on in my machzor victorious, or so I thought.

As I made my way out of shul before

WEEK THIRTY

Devoiry

Yizkor, I noticed that these kids were all staying inside. The little ones were only in shul to remember their mother who had passed away only a few short weeks before, and I, the adult, was outside with the rest of us who are fortunate to have both parents. I was mortified! I did not know where to put myself first. But it was too late. I acted first, and thought later. I came in, and right away apologized. They were gracious and accepted the apology, but I was filled with self-loathing.

I wanted to make it up to them, but how could I? I heard the little boy say Kaddish for his mother, and I cried for their pain, and the fact that I added to it. I could have accomplished whatever I wanted to as a mentch, but I let my anger get the better of me. Immediately after Yom Tov, I set out to right this horrible wrong, and I actually became friendly with the oldest of the siblings, teaching her how to make challah l’ilui nishmas her mother, and learning what sterling middos this lady had implanted in her kids before she passed on.

Fast forward a year later. I chose a shul to daven in that was better suited to my needs. They are known for their hartzige davening. The shul is also known for the fact that the adults who come there do not talk. They daven. There is no talking. There were ten seats at my table.

A lady walked in with her stroller and sat next to me. She seemed completely oblivious as she started to spread herself and her belongings over her space and mine, effectively crowding me out of my own seat. I took a deep breath and concentrated on davening. But soon I realized that this situation was too distracting for me. When it got to be too much, I didn’t scream or rant: I paused. I turned to her and asked her if perhaps I could help her reorganize herself so that she didn’t take up quite the same amount of space. She smiled and did it herself. I

was once again able to concentrate on my tefillos.

At the subsequent Grey Sheet meeting, the topic was about the “P”s: plan, pray, prepare, protect, and pause. It hit me: I’ve learned to pause! I did the ultimate teshuvah. I’d been placed in a situation that could have angered me incredibly.

My reaction was the complete antithesis of how I’d reacted the year before! I got what I wanted, and I did not have to stoop to levels beneath myself. I thanked Hashem, and I continue to thank Him for His generosity to me, in giving me second chances.

Devoiry

Devoiry’s Menu

I have always equated roasts with Yom Tov. My favorite recipes, though, have always included wine or some sort of sugar. On Grey Sheet, neither of these is acceptable. I brought this up at one meeting and a fellow gourmet chef—I mean Grey Sheeter—told me to give her a call. She gave me this spice rub, and my meat was an incredible hit!

1 tablespoon each: garlic powder, onion powder, black pepper, Splenda, kosher salt 2 bay leaves crushed small 2 tablespoons chili powder 2 teaspoons mustard powder Slice two large onions into rings, and lay out on the bottom of the baking pan. Rub spice mix into brisket and bake covered at 350°F for 30 minutes.

Turn brisket over and bake for another 30 minutes covered. Take one quart of chicken soup and pour over the meat.

Bake at 300°F for four hours. The meat came out tender and tasty, and I was happy!

28 TISHREI 5773

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OCTOBER 2, 2013

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WHISK

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