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Join multitudes of Jewish women across the globe fulfilling the ancient custom of giving tzedaka to Reb Meyer Baal Haness. During the auspicious moment of candle-lighting, a time of special tefilah and tzedaka, harness the cosmic powers of the legendary Rabbi Meyer Baal Haness by donating to the pushka of Kolel Chibas Yerushalaim.
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I work with someone and many times when I call his children are in the background. The great part is, they are never really in the background for him. When they have a question or a need, he always answers them and asks me to please hold on. In most instances like these, I would feel frustrated being put on hold, but I never do in this case. Actually I like to just sit and listen how gently, and caring he answers each child. “Gitty,” he asks, “Did you take a coat? Do you want to eat before you go?” Each time there is something. Once I remember him meeting them or sending them off, and they always come first. I have seen many a case where this is not the scenario. Actually, the oppo-
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site. How many times have I seen or heard parents ignoring their children while they speak on phones, or greet old friends. How many children are just plain ignored. One day I told the person I work with how I am awed by his dedication to his children. He said he feels like he doesn’t give his children enough time. I said, I don’t think it is so much about time, but content. I went on to say that a parent can be with a child for 5 hours, but not really give what the child needs And visa virsa. A parent can give 2 minutes, but with all his heart, and the child gets it.
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EAT BY COLORS
for Superior Nutrition
H
Gitta Bixenspanner n.d.
The phrase “eating a rainbow” of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible,
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ashem recreated the world after the Mabul, allowing Noach to consume meat along with fruits and vegetables. He created a palette of varied colors that are not only for creating dazzling stunning art, but can greatly enhance our health. With Yom Tov behind us it is time to return to healthier food choices. Especially as we approach the winter season we can enhance our health manifold by selecting to put an array of colors on our plate. Eating a variety of colors has many benefits as each group of colors in our produce has different nutrients. It is important to introduce children to colorful eating early on in life which will give them a great advantage in later years. Habits are formed early. Fruits and vegetables are very important to our health because they are whole foods, created by nature, that are rich in a large amount of nutrients. The processed foods coming out of prepared boxes that we so commonly eat, can never compare to the health benefits provided by the nutrient filled produce naturally created by Hashem, which have fiber, vitamins, and enzymes built right in. Unfortunately, many rely on pills to replace nutrients and those cannot either be compared to the full benefits of live, fresh produce. The phrase “eating a rainbow” of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible, so that you can maximize your intake of a broad range of nutrients. By getting a variety of different colored fruits and vegetables, you are guaranteed a diverse amount of essential vitamins and minerals. Here are the benefits afforded by the different color of fruits and vegetables.
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RED FRUITS AND VEGETABLES
Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support joint tissue in arthritis cases. Examples: apples, cherries, strawberries, tomatoes, raspberries, red peppers, radishes, pomegranates, watermelon and ruby red grapefruit
ORANGE AND YELLOW FRUITS AND VEGETABLES
Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macular degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones. Examples: Pumpkins, oranges, orange bell peppers, carrots, sweet potatoes, orange winter squashes, papaya, yellow bell peppers, lemons, bananas, pineapple, yellow summer squash, yellow string beans.
GREEN VEGETABLES AND FRUIT
Contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion, support healthy vision, fight harmful free-radicals, and boost immune system. Examples: Broccoli, kale, spinach, kiwi, avocado, dark leafy greens, green beans, parsley, assorted sprouts.
BLUE AND PURPLE FRUITS AND VEGETABLES
Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system , support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anti carcinogens in the digestive tract, and limit the activity of cancer cells. Examples: blueberries, grapes, eggplant, blackberries, purple cabbage, red onions.
WHITE FRUITS AND VEGETABLES
Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers. Examples: garlic, cauliflower, mushrooms, onions, pears, Chinese apples.
AIM TO CONSUME A RAINBOW OF FRUITS AND VEGETABLES FOR BETTER HEALTH 20
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How to Create a Rainbow on Your Plate • Make a tropical rainbow fruit salad with fruits of each color: oranges, pink grapefruit, mango, papaya, kiwifruit, bananas, and purple grapes.
cabbage, grated carrots, julienned kohlrabi and finely chopped red and yellow peppers.
COLOR
• Sauté your own medley of mixed vegetables using each color: red onions, carrots, corn, jicama, broccoli and assorted beans. • Try a spinach or Romaine salad with dried cranberries, canned mandarin oranges and red onion with your favorite vinaigrette.
• Make fruit-sicles: Puree your favorite fruit such as melon, peaches, banana, and/or berries with 100% fruit juice. Freeze in ice cube trays or paper cups or popsicle molds for a refreshing treat. Use fresh, frozen or canned. • Make a refreshing summer beverage using 100% juice and iced tea. • Roast a whole head of garlic to make a delicious spread for an appetizer or on sandwiches. • Steam edamame beans for a fun snack. Kids love it! • Make a Greek-inspired salad: romaine lettuce, tomatoes, red onion, chick peas, black olives and artichoke hearts. • Make confetti coleslaw: shredded green and red
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• Make a Mexican pizza with tortillas, refried beans, salsa and grated low fat jalapeno cheese. Bake. • On a busy night, prepare - a quick stir-fry, with varied vegetable accompanied by a vegetable soup or stew or a frittata. • Make a dried fruit and nut mix for snacks. They make great gifts too. Include dried apples, apricots, cranberries, peaches, pears, cherries and mixed nuts.
Pizza for breakfast? Sure! Top a toasted English muffin with tomato sauce, a scrambled egg and fresh greens or sprouts. Add grated Mozzarella and melt. Try some different veggie toppings on your pizza: eggplant and black olive pineapple and onion red and green peppers and mushrooms fresh tomato and leafy greens broccoli and green olives or get the whole array of vegetables for an all dressed pizza. L’Chaim to your health!
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It’s
not over till it’s over. Life changed for everybody. That was a week ago or so. How are we doing this week? Is the Euphoria for those who felt one, a lasting phenomenon or not ? Because believe it or not Mr. Trump has not, as of yet, officially won. We are waiting to see if the a last-ditch effort by some, hopeful unrealistic Democrats, to convince individual electoral collage members to change their votes for Hillary Clinton, prevails. This is not a joke there’s a lot of money and effort being put into this seemingly foolish tactic. I mean really who changes there electoral College vote. Well, according to Wikipedia the concept of “Faithless Electors” in United States presidential elections really does exist. “A faithless elector is a member of the United States Electoral College who does not vote for the presidential or vice-presidential candidate for whom they had pledged to vote. That is, they lack faith in the pledge and vote for another candidate, or fail to vote, or choose not to vote. A pledged elector can become a faithless
elector only by breaking their pledge. Electors are typically chosen and nominated by a political party or the party’s presidential nominee: they are usually party members with a reputation for high loyalty to the party and its chosen candidate. Thus, a faithless elector runs the risk of party censure and political retaliation from their party, as well as potential criminal penalties in some states. Candidates for elector are nominated by state political parties in the months prior to Election Day. In some states, the electors are nominated in primaries, the same way other candidates are nominated. In some states, such as Oklahoma, Virginia, and North Carolina, electors are nominated in party conventions. In Pennsylvania, the campaign committee of each candidate names their candidates for elector (an attempt to discourage faithless electors). The parties have generally been successful in keeping their electors faithful, leaving out the cases in which a candidate died before the elector was able to cast a vote. During the 1836 election, Virginia’s entire 23-man electoral delegation faithlessly
by: Jonathan Oppenhiemer abstained[1] from voting for victorious Democratic vice presidential nominee Richard M. Johnson[2] due to Johnson’s openly admitted, publicized, long-term interracial relationship with his slave, Julia Chinn. The loss of Virginia’s support caused Johnson to fall one electoral vote short of a majority, causing the Vice Presidential election to be thrown into the U.S. Senate for the only time in American history. However, Virginia’s electors voted for Democratic presidential nominee Martin Van Buren as pledged, meaning the presidential election itself was not in dispute. The U.S. Senate ultimately elected Johnson anyway after a partyline vote. Despite 157 instances of faithlessness as of 2015, faithless electors have not yet affected the results or ultimate outcome of any other presidential election”. So we see an individual rebel can choose someone other than the winner of the state to place his vote with. This can be brought about by simply changing his mind or in unusual cases (we hope), through bribery, blackmail and other assorted pressures placed on the elector. So you’ll have to hold on until December 28, 2016 when all Electoral votes must be received by the President of the Senate - but until then the truth is “it’s not over till it’s over”.
Polishing the Silver Don’t think it’s an easy journey becoming a Baal tshuva. You start off flying, but then you land, and sometimes with a hard bang, basically a crash. Then you have to start to build from scratch. A home, a house, a structure, become a human being . It is said the home is a reflection of the woman, and when I looked in my mirror, it wasn’t a pretty site. When I first became religious I lived in the dorm , and one of the things that stuck to me was what the Rebbe of that dorm had said. He said, “The dorm needs mirrors. Women need to see themselves.” Well then, if my house was my mirror, I wasn’t looking too good. But then I rationalized, or maybe I said a truth to myself, a fact, when a person builds a structure first they need to prepare the grounds. And sometimes you have to dig deep down and it can be mucky and dirty. This is the grounds our foundation is built on. Then the beams, the walls. One man alone building a home could take half a lifetime. And it did. We had gotten to some
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kind of basic structure. There was a roof and our main beam was faith. Our walls were built with mitzvoth, but they weren’t decorated. They were basic. They basically kept us warm and safe, but you kind of can’t decorate when you are in the middle of building. There were so many back breaking painful moments in the process. You see, when your living in the dirt, and your neighbor’s home is built from generations and their couch has covers to protect it, and their Bubby and Zaidy come, and all they need to do is add a few touches, you look pretty bad, to yourself and to them. Sometimes G-d even takes away your money in the process, as part of the process so you can get down real deep below the surface to build a real sturdy building. I remember once a neighbor said to me, “How come your kids shoes are always too big?” I told her “Those were the sizes in the Gemach that month.” I was actually hoping in a few months those shoes would actually fit. Wow, did that hurt. Today all my children’s shoes f i t .
They even have a few pairs. Some for the weekday, Shabbos, hiking and even running. So much was in those big shoes, and so much was in that neighbor’s eyes when she said it. But, how could she have understood I would say to myself, she was born into this. Today, 25 years later we have couches with covers and tables and chairs. And this year we bought new curtains which means we got as far as windows. How about that. I always thought, okay, look you did enough, you built the structure, put up the beams and the walls. That’s all you are going to get to in this life. But this year something happened to me. I have this drive like I’ve never had before. To have everything in it’s place, and clean. And today I woke up and the first thing I did was polish the silver. I didn’t have to wait for my children to do it in their generation, but I myself polished the silver until it shined like a mirror.
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Synthetic made gold crystals by the chemical transport reaction in chlorine gas
Gold is at an all-time high, and in the 2011 international gold rush, women are raiding their jewelry boxes and coming up trumps. A. KLEIN
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D
iamonds may be forever, but that doesn’t include the settings. Gold is at an all-time high, and in the 2011 international gold rush, women are raiding their jewelry boxes and coming up trumps. Recently, I was in a high-end jewelry store, getting a battery watch changed. The door clanged open and in walked two women, clutching a small velvet bag. They spilled out the contents onto the counter, watching as the jeweler examined each piece in turn and weighed it carefully. After punching a few figures into a calculator, he quoted a figure he would pay in exchange for the necklaces, earrings and bracelets that sat there, sparkling in the glare of the spotlights. To me, jewelry has always had a value disproportionate to what it’s worth. Each bracelet tells a story—it reminds me of a precious person or a memorable occasion. Why were these women willing to part with pieces of their heart, I wondered. “I’ve been waiting forever for a new sheitel,” one of them answered me. “This is the only way I can afford it.”
The price of gold has never been so high. That’s part of the reason why, walk past any jewelry store and you’ll see the sign emblazoned: We Buy Gold! But who buys gold, and, more importantly, who sells gold? Gold dealer David Scott sees two extremes in the course of his work. “There are the people who have no money, who sell their jewelry to pay their electricity bill. And there are also people who are very well off, who hand me a weighty jewelry box and tell me to work through it. They want to exchange jewelry that might never have been worn or that may be out of fashion for jewelry that’s more in with the latest style.” David Scott constantly receives phone calls from people looking to sell gold. “There’s definitely a buzz at the moment,” he says. David is constantly busy, answering and receiving phone calls, and he agrees that Israel is one of the most competitive gold markets in the world. In fact, the margin of profit taken by dealers in Israel is far less than in the US and Europe; while in Europe, the seller might
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If my mother-inlaw knew I was selling this... receive a high of seventy percent of the gold’s value per gram, in Israel, the seller receives something more in the region of ninety percent. David capitalizes on the gold buzz by organizing gold parties. What’s a gold party? I ask. David explains: “A gold party is when a group of women get together to sell or just price their gold.” It doesn’t really matter how many women come, the important thing is that there is a significant amount of jewelry there. These parties differ widely. “I always provide refreshments,” says David, “but the atmosphere is created by the people in attendance. There are times when there’s a group of women laughing and joking and having a great time. They come for an evening out and this is the entertainment. There are other parties that are quite different, where I’m stationed in a separate room. People present their jewelry individually, keen to protect their privacy.” The best of all, perhaps, are David’s innovative charity events. “I tell charities to organize gold parties and I will then give them fifty percent of my profits.” One can hear the pride in David’s voice as he talks about how he combines doing what he loves to help others. What sort of jewelry do people sell? David’s sister company in Europe sees mainly nine carat gold, but in Israel, where David is based, the quality of gold is often higher. David also deals in coins, which can be as high as 24 carat. “Sometimes, people sell me jewelry and they comment, ‘If my mother-in-law knew I was selling this...’ But mostly, I only see that phenomenon when people are desperate for the money. That’s when the antiques come out of the closet, as well, but most people sell antiques when the person who gave it to them is no longer alive. Some of these pieces have been in the family for generations, and it’s terribly sad for people to let go of them.” Sadly, David also sees the wedding and engagement rings of divorcees. Where else can people find gold? In addition to jewelry, other sources for small amounts of scrap gold include: old cell phones, computer motherboards, and other scrap electronic circuit boards. Older dental gold can be 24 carat but is usually 18 carat. Partials and bridges sometimes have gold underneath the ceramic
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GOLD: SECURITY AGAINST INFLATION?
Gold is not only one of the most stable of metals, its price seems to stay stable as well—relatively speaking, that is. Apparently, at the time of the destruction of the Second Beis HaMikdash, an ounce of gold bought 350 loaves. An ounce of gold still buys roughly 350 ordinary sliced loaves today. Gold has certainly enjoyed a sparkling decade. Gold is traditionally priced in dollars and is still weighed by a medieval measure called the Troy ounce. One ounce (just over 30 grams) currently costs about $1,375, compared with just over $200 an ounce in 2001 – an almost sevenfold increase. Economic uncertainty has helped drive gold prices: in 2008, at the height of the global financial crisis, the price rose by almost 44 percent over the year, as the asset class has traditionally been seen as a haven amid times of stock market turbulence. But although equities recovered, and enjoyed buoyant returns in 2010, gold prices have continued to surge ahead. British investors saw a 34.5 percent return on gold last year, as inflation and European debt problems sparked new fears in the markets. In fact, over the past 10 years gold has fallen in value in only one year – in 2004, when prices dipped by just 2 percent. Patrick Connolly, of the financial adviser AWD Chase de Vere, said: “There continues to be bullish statements and bold predictions about gold and the assumption that the returns seen over the past decade are now the norm. There were similar sentiments in 1999 about technology stocks, and the belief that the only way was up.” He pointed out that there is a real danger that this could be a “gold bubble,” and when prices do eventually fall— which they will—the correction could be far sharper and last longer than many people expect. “It’s easy to forget that gold prices can go through prolonged downturns. During the eighties and nineties, the price of gold fell by 70 percent.”
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The world’s largest gold bar weighs 250 kg. Toi museum, Japan.
A SPARKLING CELEBRATION
overlay and can be accessed with a hammer. Be careful, though: It will fly everywhere when you hit it. White metal in dental hardware can look like platinum but is not to be confused with carbochlor, which passes the acid test for gold and platinum. Either way, this can be sent to refiners and it will be assayed just like gold and Pl. Buy it, sell it, or wear it; economic concerns notwithstanding, women world over are doing what has been done for centuries: enjoying the clink, the glitter and the sparkle of that beautiful adornment that dresses up a favorite outfit or adds a touch of class to a special occasion.
To celebrate the 2012 London Olympics, the Royal Mint plans to manufacture a gold coin with the value of £1,000. The solid gold coin will weigh 1 kilogram, quite literally, burning a hole in your pocket. As it will be legal tender, theoretically, you could take the coin into Marks and Spencer’s and use it to pay your bill. In practice, though, only sixty such coins will be made, and they will be snapped up by collectors at a probable value of around £45,000. Around 14,000 silver £500 coins will also be minted. This is not the first time that 1 kg gold coins have been produced. They were produced to commemorate the seventieth anniversary of the Battle of Britain. However, these were not legal tender, as they were minted on behalf of the Channel Islands.
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Winter Blues SAD (SEASONAL AFFECTIVE DISORDER)
A
re the gray skies of winter making you feel blue? Do you feel tired, like you lost your spark, need extra sleep, and can’t get control of your appetite? If you nod in agreement to these questions, you may be one of the millions of people affected by SAD (seasonal affective disorder) also known as the “winter blues.” Experts who study the winter blahs now acknowledge that you can blame much of winter’s crankiness, moodiness, and restlessness on short, cloudy days and a lack of sunlight. Low levels of sunlight trigger changes in hormones, increasing levels of melatonin (a hormone that normally helps you go to sleep) and decreasing serotonin ( a hormone that improves mood). For many people, this hormonal tumult translates into a craving for sugary foods and a need for more sleep. Although the exact cause of SAD is not known, researchers believe the pineal gland plays an important role in this disorder. This gland, located beneath the brain, makes melatonin in response to the amount of light that enters your eyes. Melatonin hormone is only produced in darkness. The darker your bedroom, the greater your melatonin production. Conversely, melatonin production usually stops in the morning when you
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open your eyes to the day’s new light. But research shows that the production of melatonin climbs too high in people who suffer from SAD. That excessive amount of the hormone results in a sedative effect upon the body. Many people with SAD suffer muscular aches and pains, along with headaches and a faltering immune system. Consequently, they often feel like they have the flu all winter long.
Blue Lady
More women than men suffer from SAD (and apparently, depression in general), though the reason is unclear. According to Norman Rosenthal, M.D., author of Winter Blues, about 6 percent of the US population may suffer from SAD, with an additional 14 percent suffering from subsyndromal (less severe) SAD. Because less sunlight reaches the northern latitudes, people in Washington State and Alaska suffer the highest rates of SAD. People in sun-soaked Florida suffer the least. How do you escape SAD? If a winter vacation to the sunny South is out of the question for you, a natural program can brighten the wintry gray day and provide relief.
Turn on the Light
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The most common treatment for SAD is light (also called phototherapy), which cuts back the body’s manufacture of melatonin. Sitting in front of a special light box for about 30 minutes each morning during the winter months can often offset SAD. But the effects of this treatment vary from individual to individual, and some may be more sensitive to the light therapy than others. For artificial light treatment, consult an appropriately trained healthcare professional who can design a plan that finds the optimal intensity, length, and time of day for the treatment that best works for you. Researchers at Columbia University have found that timing the light therapy with the nuances of a person’s biological clock doubles its effectiveness. On the other hand, walking in natural light can banish these problems, and research finds that natural light frequently offers the best results. The people in this particular study either participated in a daily walk outdoors in natural light or were treated for half an hour in artificial light. At the end of the study, participants were tested for melatonin and cortisol (stress hormone) levels. Both were found to be lower after exposure to natural light than artificial light. Roll up those sleeves when you’re
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outdoors this winter: Curiously enough, studies show that light produces physiological effects by being absorbed through both the eyes and the skin. Research now shows that light on the skin alters the hemoglobin in the blood. “This research suggests that SAD might be a disorder of the blood rather than a brain disorder,” says Dan A. Oren, MD., of the Yale University School of Medicine.
Vitamin D Need
If you suffer from seasonal depression, you may also not be getting enough vitamin D. During the sun-reduced winter months, stores of this fatsoluble vitamin drop, since the skin makes it when exposed to sunlight. When you step out into daylight, the sebaceous glands near the surface of your body produce an oily substance from cholesterol that rises to the skin’s surface. Then, ultraviolet B rays from the sun convert this oily substance (7-dehydrocholesterol) into what is called previtamin D3. Finally, body heat converts previtamin D3 into vitamin D3 (a form of vitamin D). Twenty minutes of daily sunlight exposure on the hands, arms, and face can give adequate amounts of vitamin D to lightskinned people. Dark-skinned people may need longer exposure. Supplements can help: In one study, researchers found that people who took vitamin D had significant improvement in depression scale scores. As far as vitamin D production goes, you can never receive too much sunlight (although overexposure resulting in a burn is never a good idea). The body absorbs vitamin D from the skin as needed and never accepts more than is required. (If you take supplements, follow package directions so you don’t get too much of a good thing.) Food sources of vitamin D include eggs, fortified milk, cod liver oil, salmon, and other fish.
Walk Away the Blues
Research also shows that exercise can chase away the winter blues and that a little bit of exertion goes a long way. Exercise physiologists at Duke University found that little as eight minutes of physical activity can improve your mood. Exercise stimulates the brain to produce endorphins, feel-good hormones that help reduce pain and depression. Physical activity can also increase serotonin levels, those neurotransmitters that brighten emotions. These two hormones work together to make you feel better: Serotonin improves the functioning of your mind while endorphins produce beneficial effects on your body. In one study, researchers reported that exercise increased vitality and improved mood even in case of prolonged depression. To banish SAD, engage in an outdoor activity in natural light, or get active indoors under bright lights. As you can see, much of the research into low, wintry moods suggest that sun worshippers may have been right all along: Exposure in winter to our friendly, local neighborhood star offers impressive mood benefits.
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Soothe Your Brain to Escape the Winter Blues B Vitamins: All of the B vitamins play a role in mood, but it appears that B12 and folic acid may have the biggest impact. When vitamin B12 levels drop, your body cannot convert the amino acid methionine into the natural chemical SAMe (S-adenosyl-methionine). SAMe is involved in the functioning of serotonin, dopamine, and gammaamino-butyric-acid (GABA), which are all needed to keep your mood up. This synthesis is often impaired in depressed persons, and a lack of adequate B12 may be the culprit. Omega-3 Fatty Acids: Several clinical studies show that omega-3 fatty acids can allay depression and other mood disorders. The brain needs fatty acids to keep cell membranes functioning and nerve calls healthy. When omega-3 fatty acids are lacking, the body does not break down serotonin, epinephrine, and dopamine effectively, and those brain chemicals can then wreak havoc with emotions. These fats are found in seaweed, flax, and all fish, particularly cold water fish such as salmon, halibut, and cod. St. John’s Wort (Hypericum perforatum): Often the herb of choice to relieve symptoms of mild, chronic depression and symptoms of SAD. While some have worried that hypericum, one of the active ingredients in St. John’s wort, may make you more sensitive to sunlight, the photosensitizing effect may actually be of benefit to people with SAD, allowing sunlight to produce stronger anti-SAD effects. Black Cohosh (Cimicifuga racemosa): May lessen mood swings. Also as an added benefit, black cohosh works as an antioxidant, protecting DNA against damage.
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The objective of sudoku is to enter a digit from 1 through 9 in each cell, in such a way that: Each horizontal row contains each digit exactly once Each vertical column contains each digit exactly once Each subgrid or region contains each digit exactly once
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t e g s e d Bu y recip l d n e fri
ven eal, e re r n u as ta eat w eals tha and m f o m .d ler ost dly ner n the c nd simp get frien n y a l l p d ia ra ns espec se lighte finitely bu Bixe a g t t n i i e t G de th ke h roc ily with Eggs are g i h . ere fam ets ses w ght your our pock n e p eli to e ex s. Th family, d asonable u d re ge hin st be ing a lar pare and u j s i pre feed Tov Yom so when so easy to . d more t friendly vorite foo a e budg people’s f y man
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Crispy Potatoes with Green Beans poached eggs enough to sizzle a piece of potato. Spread potatoes in an even layer and cook, turning every few minutes with a wide spatula, around 10 to 12 minutes. Stir in the green beans, garlic, crushed red pepper, salt and pepper to taste. Allow to cook until potatoes are almost tender. Crack each egg into a small bowl and slip Ingredients 1 cup fresh or cooked green beans cut them one at a time into the pan on top of the vegetables, spacing evenly. Cover into 1-inch pieces and cook over medium heat until the 2 Tbs extra-virgin olive oil whites are set and the yolks are cooked 5 cups cubed boiled potatoes to your taste, 3 to 5 minutes. Sprinkle the 2 cloves garlic, minced eggs with paprika, if desired, and serve 1/8 tsp crushed red pepper immediately. 1/2 tsp salt Freshly ground pepper, to taste Alternatively whisk eggs with 2 4 large eggs tablespoons water and pour over Pinch of paprika, (optional) vegetables for a delicious omelet. Directions If using fresh green beans, cook in a Preparation 20 minutes large saucepan of boiling water until crisp-tender, about 8 minutes. Drain and 4 servings refresh under cold running water. Heat oil in a large nonstick or castiron skillet over medium heat until hot For those that like a hardy breakfast this is a one-skillet meal, It can be made with leftover cooked potatoes and cut up green beans. This dish offers a healthy and nice combination for breakfast, lunch or dinner.
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Florentine Omelet As the name suggests this Italian inspired recipe is light and delicious what could be better on a cold fall night when you are looking to save time. Italian Seasoning is a blend of ground spices used in many parts of Italy to flavor many local dishes. The main ingredients are basil, oregano, rosemary, and thyme. Common additions to taste also include garlic powder, sage, and cilantro! Feel free to use the spices you have on hand.
nonstick spray. Set over medium-high heat. Add the mushrooms, onion, bell pepper, and garlic. Cook, stirring often, for 4 to 5 minutes, or until the bell pepper starts to soften. Add the spinach. Cook for 1 minute, or until the spinach wilts. Transfer to a small bowl and cover.
Wipe the skillet with a paper towel. Coat with nonstick spray. Set over medium heat. Pour in half of the egg mixture. Cook for 2 minutes, or until the Ingredients bottom begins to set. Using a spatula, 4 large eggs lift the edges to allow the uncooked 1 tsp Italian seasoning mixture to flow to the bottom of the Ÿ tsp salt pan. Cook for 2 minutes, or until set. 8 oz mushrooms, sliced Sprinkle with half of the reserved veg1 onion, chopped etable mixture and half of the mozza1 red bell pepper, chopped rella. Cover and cook for 2 minutes, or 1 clove garlic, minced until the cheese melts. Using a spatu2 oz (1 packed c) spinach leaves, la, fold the egg mixture in half. Invert chopped onto a serving plate. ž c (3 oz) shredded low-fat mozzarella Coat the skillet with nonstick spray. cheese Repeat with the remaining eggs vegetable mixture, and mozzarella to cook Directions another omelette. To serve, cut each Whisk together the eggs, Italian sea- omelette in half. soning, salt, and 3 tablespoons water in a medium bowl. PREP TIME: 10 minutes / COAT a large nonstick skillet with TOTAL TIME: 25 minutes / 52
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Potato, Zucchini and Greens Frittata This hearty frittata sneaks in ¾ cup of dark leafy greens and super healthy zucchini, which is downright fitness promoting. Hold the crust and create a healthier version with the caramelized onions. Ingredients 1½ Tbs olive oil 2 large sweet onions, thickly sliced 2 zucchini cut in rounds 1 tsp coarse salt ¼ tsp pepper 2 tsp balsamic vinegar 1¼ c cubed (½ inch) cooked potatoes ¾ c cooked greens, such as mustard greens or kale chopped or your favorite greens 4 Zoglos vegan hot dogs cut in slices (optional) 8 large eggs, beaten Directions Preheat the oven to 350°F. Heat the oil over medium heat in a 10-inch ovenproof skillet. Add the onion slices, ½ teaspoon of the salt, and ⅛ teaspoon of the pepper. Cook turning with tongs, until well browned, about 10 minutes. Sprinkle with the vinegar and cook 1 minute longer, Add the potatoes, greens, vegan hot dogs (if using), and remaining ½ teaspoon salt and ⅛ teaspoon pepper. Pour the eggs over the vegetables and stir to blend. Cook over medium heat until the mixture begins to set, about 3 minutes. Pour mixture into a skillet and place the skillet in the oven and bake for 15 minutes, or until set. Let stand 5 minutes, then invert onto a platter. Cut into wedges to serve. PREP TIME: 5 minutes TOTAL TIME: 40 minutes SERVINGS: 6
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Minestrone with Butternut squash Soup This clean eating minestrone soup is based on the idea of throwing pantry and freezer staples together to make a wholesome and filling vegetarian meal. It does have one ingredient that makes it extra special – butternut squash! The butternut squash in this soup really kicks it up a notch and adds an extra layer of flavor that you’ll really enjoy. If you haven’t worked with butternut squash before, there are two different ways to purchase it: whole or pre-cut. If you decide to purchase the butternut squash whole (which is the most frugal option), you will need to slice off the top and bottom using a sharp knife, peel, and seed the squash prior to cutting it into cubes. You can serve this soup alone or serve with a toasted slice of garlic bread for dipping in the soup. We love homemade garlic pita chips served with any soup or dip. Ingredients 2 Tbs olive oil 1 yellow onion, chopped 2 medium carrots, diced 3 garlic cloves, minced 4 cups vegetable broth 4 cups water 1 (8 oz) can tomato paste 2 1/2 cups peeled and cubed baking potato 1 cup green beans cut into 1 inch pieces 54
2 cups frozen chopped spinach 2 1/2 cups peeled and cubed butternut squash 1 (16 oz.) can cannellini beans, drained and rinsed 1 cup whole wheat orzo pasta Directions: Heat the olive oil over medium-high heat in a large pot. Add the onion and carrots and stir until the begin to soften – about 3 minutes. Mix in the garlic and continue to cook for another minute. Stir in the vegetable broth, water, and tomato paste. Mix until the tomato paste is fully combined. Add the green beans, potato, and spinach. Bring to a boil and then cover and simmer for 15 minutes. Stir occasionally. Add the butternut squash and cannellini beans. Continue to simmer for 10 more minutes. Mix in the orzo pasta. Simmer for 1 more minute and then turn off the heat. Ladle the soup into bowls and top with a spoonful of sliced scallions Note: If you plan on freezing part or all of this soup, omit the orzo and add it as you reheat the soup. It just takes a few minutes to cook and the texture will make a difference! Preparation 15 minutes Number of servings (yield): Approximately 15 cups
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Nutritious Slow Cooker Lentil Stew Lentils are nourishing and delicious. This protein and vegetables all in one easy to prepare meal, is ideal for this time of year; there is something very comforting about lentils. They feel homey and nurturing. After Yom Tov my guest and I were reviewing the menus I had prepared for the season and she piped up, “You know what I am really craving after all these rich meals? A good lentil stew!” I like this recipe simply for it’s ease. You can’t get much simpler than using your slow cooker. Plus, it’s a wonderful Meatless Monday dish to come home to after your first day back at work for the week.
2 cups dry lentils 8 cups vegetable stock, no sugar added, low sodium is best 1 lb. bag baby carrots 1 1/2 cups sliced celery 1 tbsp. onion powder 1/4 cup balsamic vinegar Salt to taste after cooking Directions: Soak lentils for four hours to bring out their full strength. Rinse off and combine all ingredients in your slow cooker and cook for 8-10 hours on low, or until the lentils are fully cooked. (Makes approximately 9 cups)
Ingredients:
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Apple Pie for dessert Apples are in season now why not take advantage of the amazing variety to grace your table with this finishing touch. This dessert is most definitely a winner in many homes. Ingredients 2 pie crust (If you want a crust on top and bottom) Apples cut and seeded – Enough to fill the pie tin. (About 2-3 cups) 2 tsp ground cinnamon 1/4 cup honey 1 Tbs cornstarch or tapioca starch 2 Tbs lemon juice Directions Preheat oven to 350 degrees F. Prepare bottom pie crust. In a large mixing bowl, combine your apples, cinnamon, honey, cornstarch and lemon juice. Stir well to coat the apples thoroughly. Pour the apples into your pie crust Top the pie with the second crust and pinch all around the edge to seal it. Cut leaf shapes in the top of the crust to create a vent so steam can escape and transfer the entire pie to the oven. Bake for approximately 1 hour. It’s done when the juices start to bubble up through the vents you cut in the top. Enjoy! Makes one 8 or 9 inch pie
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