Flatbush & Five Towns Buzz November 16 2014

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Volume 2, Issue 30

November 16th 2014

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The storm came and suddenly I was being hit with six-foot waves, zero visibility and a sinking kayak

Rider on the Storm

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n Tuesday, July 8, 2014, I decided to join eight other kayakers to practice safety skills and enjoy the serene waters of the Chesapeake Bay in Essex, MD. I was originally planning on staying home to relax because my stress level from work and life were through the roof and I did not have the energy or motivation to go anywhere. Nonetheless, I decided at the last minute to join them, knowing that the waters of the Chesapeake Bay would probably rejuvenate me. Understanding that a possible storm could be developing, we stayed pretty close to the location we started from, so we could get back quickly if we saw the storm coming. On the Chesapeake

Bay, you can always see a storm coming because the visibility on the open water is typically great. My wife called me late afternoon to tell me that dark gray clouds and fierce winds suddenly overtook Pikesville and she was concerned about the weather conditions in Essex. Essex is 25 miles from Pikesville and the weather there was beautiful, no clouds in sight. Fifteen minutes later, we saw the clouds approaching from a distance and the wind picked up a bit. We decided to go back immediately to avoid being on the water during the storm. We were only a 5-minute paddle away from our put-in location, which is generally protected from waves and rough conditions even when it’s windy.

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Three minutes away from shore, the wind picked up dramatically and we were hit with 2-foot waves that were abnormally close together. The waves were slamming against our boats, but we were still able to continue our course albeit at a slower pace. The storm traveled 25 miles in approximately 20-25 minutes. You do the math...that means the storm was traveling at about 60 miles/hour. One of the paddlers near me KDG D GLIĂ€FXOW WLPH QDYLJDWLQJ the waves and wind. His boat was being pushed out towards the open waters where conditions would have been less favorable. I was not successful in coaching him to reposition his boat with his paddle, so I followed along, attempting to physically turn his boat tip towards the waves to get him

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My entire kayak, from front to back, was about an inch under water. back to shore. I was not scared but I was starting to feel stuck, not sure what to do to help the other kayaker. Then the storm hit. The winds picked up and PDGH LW GLIÀFXOW WR HYHQ NHHS our paddles from blowing away. The waves were now 4-5 feet tall and every one of them was white capped. Heavy rain and hail started pouring down and I could not see anything. I could not see the other kayaker, Hart Miller Island or the land we launched from. It was too loud to hear anything, so even if someone was screaming, I would not have been able to hear it. Now I was scared. A 6-foot wave smacked me in the face and ripped me right out of my kayak. Monster waves were coming at me from all directions. Holding onto my kayak and my paddle for dear life, doing my best to make sure the kayak did not bang into my head and knock PH RXW , KDG WR ÀJXUH RXW KRZ in the world I was going to get back into my kayak. I took the on-water safety courses, but it’s quite different when you actually need to use the skills. Lightning lit up the skies, making me even concerned about my predicament. Talking to God was never so real. I had an epiphany. Although I had to use the skills I learned to get me back safely, my outcome was not in my control. In fact, our health, safety and success are never in our control. Our role is to put in the appropriate effort; God

is responsible for the outcome. That’s what I was thinking about as I was being thrown around in the water outside of my kayak in the middle of the Chesapeake Bay. A sudden sense of calm overtook me and I no longer felt any fear. I knew with certainty that my fate was not up to me. 7KHQ P\ ÀUVW PLUDFOH RFFXUUHG I got back into my kayak! With nothing to step on and huge waves whipping me around from all directions, I used the paddle à RDW DQ LQà DWDEOH EDOORRQ GHYLFH WKDW ÀWV RYHU WKH EODGH RI WKH paddle, to leverage the kayak while attempting to climb in and not roll over the other way. Every time I practiced this skill, I was on à DW FDOP ZDWHU ZLWK DOO WKH WLPH in the world. This was a bit more challenging, but I put in the effort and succeeded. I could no longer help the other kayaker because I could not see or hear him. So I turned my kayak around and started back to shore. I judged the direction based on the general path of the waves and the wind. I used my marine radio to call for help. I managed to speak with someone from the coast guard and gave him a general idea of where we were located. I had no clue where the other kayakers were. I just hoped that they were not at the bottom of the bay. After paddling for 10 minutes, I saw the land ahead of me. I was KDYLQJ D YHU\ GLIÀFXOW WLPH PRYLQJ forward because the water was

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ÀOOLQJ XS P\ ND\DN ZLWK HYHU\ wave that crashed over my boat and into my face. My hand pump is not easy to use in any condition, let alone my current situation, so I SXW WKH SDGGOH à RDW EHWZHHQ P\ legs to displace some of the water and give me a little buoyancy. The coast guard sent out nine rescue boats and a helicopter. I kept pushing forward slowly. 3DGGOLQJ D ERDW ÀOOHG ZLWK ZDWHU is like trying to move it with an anchor in the ground. Then the storm calmed down and they found me. By that time, my entire kayak, from front to back, was about an inch under water. I got in the coast guard’s boat (along with my kayak) and we traveled around to look for the others. Everyone else managed to get to shore, some on Hart Miller Island, one at Island View and some on Hawk Cove. I was the only one who was in the water for the duration of the storm. In the end, thank God everyone was found and brought back to the shore safely and unharmed, although a little traumatized. I am grateful to God for giving me the opportunity to spend this special time with Him and for helping me realize my role and that with the right perspective, there really is no place for stress or fear. This article can also be read DW KWWS ZZZ DLVK FRP VS VR Rider-on-the-Storm.html

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SHMITTA The Secret of Seven The cycle of seven is the key to connecting back to the ultimate reality. by Rabbi Doniel Baron

M

odern life is fast paced and multi faceted. We are overwhelmed by emails, text messages, faxes, flyers, coupons, telemarketer calls, ringtones of sundry themes, and most of all, news from every medium possible. Newspapers, the internet, messages and stock quotes glide in lights outside buildings, and now, even on flatscreens in the office building elevator, broadcasting to its captive audience. Most of the news doesn’t affect us, a good percentage of the calls are unnecessary and intrusive, and the ads pushy, imposing, and non-reflective of our values. Historically there may have been fewer daily stimuli, but they were just as overwhelming. Things we take for granted today such as plumbing, electricity, easy shelter solutions, prepared food, and of course disposable goods, involved arduous tasks. Daily life itself was both difficult and distracting for most human beings on the planet. In different forms, man has always been overwhelmed by pressing tasks or needs. While they may have metamorphosed from things necessary for survival to entertainment and the thirst for information, things that appear urgent are always competing with things that are truly important.

Imagine a Pause…... Imagine if there was a way to leave it all behind for just a while. What would we do? We might find ourselves helpless and bored, and perhaps faced with the fact that without the sensory overload we are utterly alone. That without an ipod, newspaper, radio or laptop, a commute is a nightmare. Alternatively we could choose to focus on the things that we deem truly important when there’s time to think about things that really matter. It could be an opportunity to ask ourselves what we really care about and believe instead of letting commercial and social enterprises with subtle or obvious agendas dictate our thoughts. In time such a space exists. Weekly it is called the Shabbat, and in the cycle of years, it is Shmitta, the sabbatical year, the land’s Shabbat. It is a time when normal planting and harvesting activities in the land of Israel, which for most of history was primarily an agricultural society, cease. The land lies fallow and people look inward. Worries about sowing, pruning, maintenance, reaping, market prices and other concerns become irrelevant.

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Shmitta is a time which goes beyond its historical significance. It holds a message as relevant today as it was when we received the Torah thousands of years ago. Since shmitta occurs every seven years, it should come as no surprise that the inner secret of shmitta lies within the number seven. Sevens Everywhere Sevens abound in Judaism. There are seven cycles of seven leading up to yovel, the jubilee year. There are seven heavens according to Jewish tradition. The national birth of our nation on Passover is followed by seven weeks of seven days, culminating with our receiving the Torah following their conclusion. King David, the very symbol of the Jewish monarchy and the messianic era his descendent will usher in, was the seventh son of Yishai and married Bat Sheva, literally, the daughter of seven. Seven days of celebration follow a wedding, with each meal accompanied by seven special blessings. We similarly mourn the dead for seven days. There are seven days of the week in virtually every society to this day, a phenomenon rooted in our tradition. Why the fuss about seven? A hint to the answer lies deep within the Hebrew language, as revealed in a biblical exchange between our forefather Abraham (whose seventh generation descendent was Moses, who took the Jews out of Egypt) and the Philistine king Avimelech. The Torah describes in detail how Abraham and Avimelech entered into a covenant which would also serve as testimony that Abraham’s shepherds had dug a specific well whose ownership had been disputed. Abraham presented Avimelech with seven – sheva -lambs, which he described as testimony that he had dug the well. The two entered into an oath, called a shavuah in Hebrew, and the place was therefore called Beer Sheva (Beersheba) on account of both the sheva lambs and the shavuah. What was the point of seven lambs and how can we explain the similarity between the word sheva meaning seven and shavua meaning oath (as well as the seven day week and a complete seven year cycle), which is comprised of almost the same Hebrew letters? Homonyms and other linguistic similarities in Hebrew, a language which our tradition maintains is of Divine origin, are no coincidence, especially when they are comprised of virtually the same Hebrew characters. For example the Hebrew word for ear is ozen. It was relatively recently that science discovered that one’s ear does more than hear but also controls balance. Not surprisingly, the Hebrew word for balance is, and for thousands of years has been, izun, which not only sounds like the word

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ozen but is comprised of almost the same letters. The key connection between sheva and shavua lies in the meaning of a shavua. A shavua, oath, which is typically found in court, is essentially an affirmation that one’s statement today accurately describes a past event. In the case of Abraham, the oath and the city named for it to this day, would forever verify the covenant between Avimelech and Abraham. In Judaism the number sheva does the same thing. It is the thread that fuses things to their source. The Seven Day Week Shabbat and the seven day week illustrate this. It is nothing less than a wonder that the only temporal system for counting days that has survived history in a meaningful way is the seven day week that all governments use today. Unlike days which follow the earth’s rotation on its axis, months which follow the moon’s cycle, and years which parallel the earth’s revolution around the sun, the seven day week has no natural parallel or astronomical basis. It seems to come from nowhere. Though used by the Hindus, Babylonians, Chinese, Romans and Egyptians, and later Christians and Moslems, who shifted the Sabbath to different days, the universal seven day system derived from Jewish practice. ,WV PHVVDJH DFFRUGLQJ WR RXU WUDGLWLRQ LV FOHDU six days parallel active creation of the world and the seventh parallel’s God’s “rest” from creation. Shabbat, therefore, attests to creation. It connects us back to the source of everything -- the beginning. Indeed, the word sheva itself comes from the word shav, to return. The mystics describe the same concept in space. In a three dimensional plane, a point can expand in six opposite directions at ninety degree angles – right or left, back or front, up or down. Yet it is the point in the center, where the x, y, and z axis meet, that binds them together. In days that point is Shabbat, and in years, Shmitta. Shmitta Like Shabbat, Shmitta is a means for connecting everything back to its source. As we grow farther in time from the point of creation, we need Shmitta to bring us home. Just when creation seems a faded memory and we feel that mankind runs the world and that our brilliance has brought us whatever bounty humankind has achieved, shmitta brings a Shabbat to the land that changes everything. According to Jewish law, fruits that grow during the special year in the land of Israel are public domain, and anyone, rich or poor can eat them. We are reminded that any personal property we have is nothing more than a Divine loan. Classic laws of

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property that give us comfort and delude us into thinking we run the world are suspended as debts are forgiven, and on the yovel following the culmination of seven shmitta cycles, land sales revert and property goes back to its tribal apportionment from the time Jews entered the land of Israel. Shmitta gives us the opportunity to melt away the distance between ourselves and creation, and to give the land back to God, thereby returning it to its source. On a deeper level, Shmitta is a time for us to return to ourselves. On one hand, it reminds us of our inherent smallness and ineptitude, challenging our sense of ownership of the world. On the other, it underscores our greatness by providing a bridge that, when we contemplate the inner meaning of the year, connects us back to the awesome moments of creation and provides us with the an opportunity for intimacy with our Creator. One who internalizes the deeper meaning of Shmitta has the tools to escape the cacophony of stimuli that crowd our day. We can’t block out the clamor for an entire year, but we can put it into perspective. Once we contemplate the meaning of abandoning ownership of our own produce, and understand that by looking to our Creator for sustenance, the significance of the sensory overload that clutters our day fades. Shmitta and the message of the patterns of seven that permeate all of Jewish life provide us with a unique chance to come home. 7KLV DUWLFOH FDQ DOVR EH UHDG DW KWWS ZZZ DLVK FRP MO OL lbm/48962446.html

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References

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Artificial Sweeteners May Disrupt Body’s Blood Sugar Controls By Kenneth Chang

R

esearchers say gut bacteria changed in subjects that consumed artificial sweeteners, leading to glucose intolerance.Credit Weizmann Institute of Science Artificial sweeteners may disrupt the body’s ability to regulate blood sugar, causing metabolic changes that can be a precursor to diabetes, researchers are reporting. That is “the very same condition that we often aim to prevent” by consuming sweeteners instead of sugar, said Dr. Eran Elinav, an immunologist at the Weizmann Institute of Science in Israel, at a news conference to discuss the findings. The scientists performed a multitude of experiments, mostly on mice, to back up their assertion that the sweeteners alter the microbiome, the population of bacteria that is in the digestive system. The different mix of microbes, the researchers contend, changes the metabolism of glucose, causing levels to rise higher after eating and to decline more slowly than they otherwise would. The findings by Dr. Elinav and his collaborators in Israel, including Eran Segal, a professor of computer science and applied mathematics at Weizmann, are being published

Wednesday by the journal Nature. Cathryn R. Nagler, a professor of pathology at the University of Chicago who was not involved with the research but did write an accompanying commentary in Nature, called the results “very compelling.” She noted that many conditions, including obesity and diabetes, had been linked to changes in the microbiome. “What the study suggests,” she said, “is we should step back and reassess our extensive use of artificial sweeteners.” Previous studies on the health effects of artificial sweeteners have come to conflicting and confusing findings. Some found that they were associated with weight loss; others found the exact opposite, that people who drank diet soda actually weighed more. Some found a correlation between artificial sweeteners and diabetes, but those findings were not entirely FRQYLQFLQJ 7KRVH ZKR VZLWFK WR WKH products may already be overweight and prone to the disease. While acknowledging that it is too early for broad or definitive conclusions, Dr. Elinav said he had already changed his own behavior. “I’ve consumed very large amounts of coffee, and extensively

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used sweeteners, thinking like many other people that they are at least not harmful to me and perhaps even beneficial,” he said. “Given the surprising results that we got in our study, I made a personal preference to stop using them. “We don’t think the body of evidence that we present in humans is sufficient to change the current recommendations,” he continued. “But I would hope it would provoke a healthy discussion.” In the initial set of experiments, the scientists added saccharin (the sweetener in the pink packets of Sweet’N Low), sucralose (the yellow packets of Splenda) or aspartame (the blue packets of Equal) to the drinking water of 10-week-old mice. Other mice drank plain water or water supplemented with glucose or with ordinary table sugar. After a week, there was little change in the mice that drank water or sugar water, but the group getting artificial sweeteners developed marked intolerance to glucose. Glucose intolerance, in which the body is less able to cope with large amounts of sugar, can lead to more serious illnesses like metabolic syndrome and Type 2 diabetes. When the researchers treated the mice with antibiotics, killing much of

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me,” Dr. Nagler said. Intriguingly — “superstriking and interesting to us,” Dr. Segal said — the intestinal bacteria of the people who did experience effects were different from those who did not. This suggests that any effects of artificial sweeteners are not universal. It also suggests probiotics — medicines consisting of live bacteria — could be used to shift gut bacteria to a population that reversed the glucose intolerance. Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard School of Public Health who did not take part in the study, called it interesting but far from conclusive and added that given the number of participants, “I think the validity of the human study is questionable.” The researchers said future research would examine aspartame and sucralose in detail as well as other alternative sweeteners like stevia.

At present, the scientists cannot explain how the sweeteners affect the bacteria or why the three different molecules of saccharin, aspartame and sucralose result in similar changes in the glucose metabolism. To further test their hypothesis that the change in glucose metabolism was caused by a change in bacteria, they performed another series of experiments, this time focusing just on saccharin. They took intestinal bacteria from mice that had drunk saccharin-laced water and injected them in mice that had never been exposed to any saccharin. Those mice developed the same glucose intolerance. And DNA sequencing showed that saccharin had markedly changed the variety of bacteria in the guts of the mice that consumed it. Next, the researchers turned to a study they were conducting to

track the effects of nutrition and gut bacteria on people’s long-term health. For 381 nondiabetic participants in the study, the researchers found a correlation between the reported use of any kind of artificial sweeteners and signs of glucose intolerance. In addition, the gut bacteria of those who used artificial sweeteners were different from those who did not. Finally, they recruited seven volunteers who normally did not use artificial sweeteners and over six days gave them the maximum amount of saccharin recommended by the United States Food and Drug Administration. In four of the seven, blood-sugar levels were disrupted in the same way as in mice. Further, when they injected the human participants’ bacteria into the intestines of mice, the animals again developed glucose intolerance, suggesting that effect was the same in both mice and humans. “That experiment is compelling to

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the bacteria in the digestive system, the glucose intolerance went away.

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How Do You Say “Thank You� for the Gift of a New Life? Bris Milah TTefilah Teefilah filah lahh Ca Card rd

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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,

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. ([DPSOHV DSSOHV FKHUULHV VWUDZEHUULHV WRPDWRHV UDVSEHUULHV UHG SHSSHUV UDGLVKHV 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. ([DPSOHV 3XPSNLQV RUDQJHV RUDQJH EHOO SHSSHUV FDUURWV VZHHW SRWDWRHV RUDQJH 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. ([DPSOHV %URFFROL NDOH VSLQDFK NLZL DYRFDGR GDUN OHDI\ JUHHQV JUHHQ EHDQV SDUVOH\ 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. ([DPSOHV EOXHEHUULHV JUDSHV HJJSODQW EODFNEHUULHV SXUSOH FDEEDJH UHG RQLRQV

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. ([DPSOHV JDUOLF FDXOLIORZHU PXVKURRPV RQLRQV SHDUV &KLQHVH DSSOHV

AIM TO CONSUME A RAINBOW OF FRUITS AND VEGETABLES FOR BETTER HEALTH %8==

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How to Create a Rainbow on Your Plate ‡ 0DNH D WURSLFDO UDLQERZ IUXLW VDODG ZLWK IUXLWV RI HDFK FRORU RUDQJHV SLQN JUDSHIUXLW PDQJR SDSD\D kiwifruit, bananas, and purple grapes. ‡ 6DXWp \RXU RZQ PHGOH\ RI PL[HG YHJHWDEOHV XVLQJ HDFK FRORU UHG RQLRQV FDUURWV FRUQ MLFDPD broccoli and assorted beans. ‡ 7U\ D VSLQDFK RU 5RPDLQH VDODG ZLWK GULHG cranberries, canned mandarin oranges and red onion with your favorite vinaigrette. ‡ 0DNH IUXLW VLFOHV 3XUHH \RXU IDYRULWH IUXLW VXFK 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. ‡ 0DNH D UHIUHVKLQJ VXPPHU EHYHUDJH XVLQJ juice and iced tea. ‡ 5RDVW D ZKROH KHDG RI JDUOLF WR PDNH D GHOLFLRXV spread for an appetizer or on sandwiches. ‡ 6WHDP HGDPDPH EHDQV IRU D IXQ VQDFN .LGV ORYH it! ‡ 0DNH D *UHHN LQVSLUHG VDODG URPDLQH OHWWXFH tomatoes, red onion, chick peas, black olives and artichoke hearts. ‡ 0DNH FRQIHWWL FROHVODZ VKUHGGHG JUHHQ DQG UHG

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cabbage, grated carrots, julienned kohlrabi and finely chopped red and yellow peppers. ‡ 0DNH D 0H[LFDQ SL]]D ZLWK WRUWLOODV UHIULHG beans, salsa and grated low fat jalapeno cheese. Bake. ‡ 2Q D EXV\ QLJKW SUHSDUH D TXLFN VWLU IU\ ZLWK varied vegetable accompanied by a vegetable soup or stew or a frittata. ‡ 0DNH D GULHG IUXLW DQG QXW PL[ IRU VQDFNV 7KH\ 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 SL]]D 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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Shabbos in an Hour

Making Shabbat dinner does not have to be daunting. Here are my favorite short cuts. “Your kitchen smells just like my grandmother’s!” My neighbor uttered these words with a huge smile on her face. My house, apparently, smells of grandmothers’ kitchens, of childhood homes during the Jewish holidays, of favorite relatives visited ORQJ DJR P\ KRXVH VPHOOV RI KRPH It was a Friday, and I was cooking for Shabbat. “I love Shabbat,” my friend exclaimed,

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“but I have absolutely no time to get ready for it!” I’ve heard these words too. As beautiful as it is to sit down to a lovingly prepared Shabbat meal on Friday night, all the work to get Shabbat dinner ready can seem daunting. Through the years, I’ve come up with an array of short cuts. Friday afternoons, my kids and I blitz through the house, tidying up at record speed. (It’s more fun when we all do it together – try playing a CD and racing to finish before your favorite song is done.) I set the table

ZLWK D ZKLWH FORWK DQG IORZHUV P\ secret to instantly transforming my table from its weekday look into something special for Shabbat. When it comes to preparing dinner, I rely on slow-cookers, my microwave, and my freezer. (And I never make just one batch of anything; double recipes and freezing the excess means easier prep another week.) I’ve also learned that arranging food artfully on plates – and sprinkling dishes with chopped up herbs like parsley and cilantro - can also enhance a meal and make it look rich and festive.

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Gefilte Fish Provencale This delicious dish – from The New Complete International The night before preparing this dish, place the gefilte fish Jewish Cookbook by British cookery doyenne Evelyn Rose loaf in the refrigerator to defrost. ² LV JUHDW IRU EXV\ ZHHNV LW WDNHV OHVV WKDQ KDOI DQ KRXU WR prepare, and can keep in the refrigerator up to three days. Whisk all the sauce ingredients together in a microwavesafe bowl until smooth. Heat the sauce, covered, on high 1 loaf raw frozen gefilte loaf (available in kosher aisles of for 3 minutes. grocery stores) 5 oz can tomato puree Slice the loaf into 8 patties and place side by side in a cas10 oz boiling water serole dish. Pour over the sauce, and cook covered on high 2 t olive oil for 6 minutes. Remove the lid, baste the fish with the sauce, then re-cover and cook on medium for a further 5 minutes. 1 t onion salt 2 canned sweet red peppers, drained and cut in thin strips Leave covered for 10 minutes, then uncover and refrigerate (or 1 large red pepper, cut in strips) until required. Leave at room temperature for 1 hour before 1T ketchup servin 1 bay leaf 10 grinds black pepper ½ t dried Italian herbs or Herbes de Provence 1 t brown sugar

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Rich and Easy Cabbage Soup I love this recipe, from Jewish cooking maven Susie Fishbein’s healthy cookbook Kosher by Design Lightens Up. It’s healthy and delicious; best of all, take only about half an hour to prepare, and can be cooked ahead and reheated. 1 T olive oil 1 large onion, cut into ¼ inch pieces 3 cloves fresh garlic, chopped 1 T tomato paste 1/8 t red pepper flakes FXSV EHHI VWRFN FDQ EH PDGH IURP EHHI FRQVRPPp powder dissolved in water) ½ t dried basil ½ t dried oregano ¼ t freshly ground black pepper 3 cups fresh green cabbage (roughly ¼ of a small cabbage), thinly sliced 1 (14.5 oz) can stewed tomatoes, coarsely chopped,

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reserve juices 1 cup canned crushed tomatoes Heat the olive oil in a large soup pot over medium-low heat. Add the onion and garlic. Cook until the onion is translucent; do not allow it to brown. Add the tomato paste and red pepper flakes. Stir to combine. Pour in the stock. Season with the basil, oregano, and black pepper. Raise the heat nd bring to a simmer. Stir in the cabbage. Simmer until the cabbage wilts, about 10 minutes. Add the stewed tomatoes with their liquid, and the crushed tomatoes. Stir. Continue to simmer for 10-15 minutes. Serve hot.

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Slow Cooker Chicken in Peanut Sauce This delicious recipe requires some prep and clean-up first thing in the morning, but then cooks by itself all day long. 1 T vegetable or olive oil 8 large chicken thighs (about 3 lbs.), skin removed 1 onion, chopped 2 14.5-oz cans diced tomatoes (for a spicy version, use tomatoes with green chilies) 2 T honey 2 t cumin 1 t cinnamon 1/3 cup peanut butter 1 can (14.5) crushed tomatoes In a non-skin frying pan, heat oil over medium-high heat. Cook chicken in oil about 5 minutes, turning once, until browned. Place chicken in slow cooker. Whisk together remaining ingredients (except peanut butter), and pour over chicken. Cover and cook on “low” all day – about 8 hours. Stir in peanut butter until melted and well-mixed before serving. Serve over instant rice or couscous.

One Bowl Chocolate Cake I made up this cake one Friday when I was experimenting with ways to eliminate oil and make a healthier dessert. The result is a rich chocolaty cake that my kids adore. 1 cup apple sauce 1 cup sugar 3 eggs 2 t vanilla extract ¼ t salt ¼ t baking soda ¾ cup cocoa powder 1 cup flour

Preheat oven to 350 F. Line a 9 x 9 inch baking pan with parchment paper. (Parchment paper doesn’t require greasing, and makes clean-up a breeze.) Mix all ingredients until well blended, then pour into prepared pan. Bake for half an hour, until set. Let cool before serving. For a festive presentation, sprinkle lightly with powdered sugar before serving.

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