Dec 6

Vol. 1 No.144

Thursday Dec. 6 2012

‫יום ה’ פ’ וישב‬ ‫כ”ב כסלו תשע”ג‬

Zmanim

4:29.....‫שקיעה‬ 5:29...............60 5:41...............72

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Inspiration: The True Boss is Hashem

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Exercise for Anxiety Page 4

Recipe:

Baked Buttermilk Donuts with Lemon Glaze Page 8

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The True Boss is Hashem The Degel Macheneh Efraim brings down the following Mashal from his holy grandfather the Baal Shem Tov.

really the one in charge and he will surely divide the goods evenly between all his loyal soldiers.

When an army goes into battle, there are different kind of soldiers who go out to war. There are the front line soldiers who are at the most risk since they create a human barrier so that the enemy cannot advance. They are foot soldiers and as such do not have any horses to aid them. Therefore, when it comes to gathering the belongings of the enemy they take only food that they are ready to eat so that they do not add more weight to their already heavy load.

On the contrary, the troopers who ride on horses do not put themselves in the face of as much risk and it is definitely not difficult for them to carry loot from the enemy so they can afford to take all they put their eyes on.

Explains the Holy Baal Shem Tov, the same is with the Tzaddikim of the generation. They are at the front line; fighting for Klal Yisroel against all the evil forces that wishes to consume us.

They are selfless and do everything that they possibly can to bring down all blessings to this world. However, the Tzaddikim do not take much for themselves; they take just what they need for the while and they believe that the rich people will surely recognize that without the Tzaddikim they would not have all this protection and wealth. Yet, when it occurs that the Tzaddikim ask those that are blessed with wealth for a little bit of their fair share in order to help the rest of our struggling brethren, sometimes they may be refused. Then the Tzaddikim remember that the wealth does not belong to the rich exclusively but rather to the one in charge, the “King of all Kings� – Hashem Yisbaruch and he will surely provide them and all his beloved subjects with all what they need for He is a King who does justice and cares for all.

The foot soldiers believe and assume that once they are back home in their own territory the troopers will provide them with their fair share. The army returns from battle and the foot soldiers have run out of food and approach the troopers for their share. However, the troopers refuse to part from their goods. Yet, the soldiers do not despair because they know that the King is

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Health

Exercise for Anxiety

Calming anxiety with exercise

Worries, panic attacks, avoidance, difficulties sleeping, upset stomachs, muscle tension, obsessions, and sweating: the symptoms of anxiety are both varied and pervasive. Anxiety hurts relationships, decreases quality of life, curbs job attainment, and impairs social functioning. Bad anxiety needs good treatment.

Clinical studies document reliable benefits from at least two types of treatment for anxiety disorders: cognitivebehavior therapy and medication treatment.

Yet, as everyone knows, no one treatment works for everyone, nor does one treatment fit everyone. More treatment choices are needed, both for clinical anxiety as well as for the anxieties that nag us in everyday life.

Fortunately, there is increasing evidence for the value of exercise for treating both clinical anxiety disorders as well as more general difficulties with anxiety.

Almost 50 studies have been performed outside the psychiatric clinic, examining the effects of programmed exercise on anxiety as it arises in individuals with medical complaints, among the elderly, after stress, or in the general population. In all of these applications, it is clear that regular leisuretime exercise can offer reliable reductions in anxiety while also promoting feelings of wellbeing. Yet, there is also increasing evidence for the benefits of exercise for anxiety disorders.

In these programs, exercise in the range of 30-40 minutes was assigned three times per week. To date, the best studies have been conducted for

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panic disorder and obsessive-compulsive disorder. In one such study, 10 weeks of a program of this offered patients with panic disorder almost the same benefit as treatment with the drug, clomipramine.

There is also evidence that exercise, when added to a program of cognitivebehavior therapy for panic disorder, social phobia, or generalized anxiety, can offer additional benefits - extending the gains offered by therapy.

More research studies of this kind are underway, with the hope of documenting both the range and time course of benefits from exercise. And like exercise for a depressed mood, it isn’t that you have to wait 10 weeks for a benefit.

For individuals feeling anxious, reductions in state anxiety are often found within 10 minutes of completing exercise.

So, while researchers try to pull together even more evidence of the mood benefits of exercise, do all those things that help you cope with anxiety-talk with a friend, do active problem solving, take a meaningful break, write out your concerns, see a therapist-but also consider the additional value that might be offered by regular, 30 minutes bouts of moderate exercise.

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Baked Buttermilk Donuts with Lemon Glaze

Can’t let Chanukah pass without Mummy’s home made donuts!

Follow this recipe for sure results!

Ingredients: Non-stick cooking spray 2 cups whole wheat pastry flour 1/4 cup sugar 1 1/2 tsp baking powder 1/4 tsp ground nutmeg 1/2 tsp salt 3/4 cup low-fat buttermilk 2 large eggs 3 Tbsp honey 1 Tbsp canola oil 1 Tbsp vanilla extract 3/4 cup powdered sugar

1 1/4 to 1 1/2 tbsp freshly squeezed lemon juice Directions: 1. Preheat oven to 425 degrees F. 2. Generously spray the donut pan with non-stick cooking spray.

3. In a medium bowl, whisk together the flour, sugar, baking powder, nutmeg and salt.

4. In a separate bowl, whisk the buttermilk, eggs, honey, oil and vanilla together.

5. Slowly add the buttermilk mixture into the flour mixture and whisk until just combined.

6. Spoon or pipe the batter into the donut pan until it is about half full. Bake for 7-8 minutes and let the donuts cool in the pan for a few minutes before turning them out onto a cooling rack.

7. To make the glaze, combine the powdered sugar and lemon juice in a small bowl. Dip one side of the donuts into the glaze and enjoy.

8. The donuts are best served hot but will keep in an airtight container for a few days - if they are not eaten up already!

Yields: About 18 donuts

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In the US, about 152,316 bridges need significant repairs, 3,346 dams are in danger of failing, and inadequate sewer systems spill an estimated 1.26 trillion gallons of untreated sewage into US waterways every year! The numbers are staggering. More than one in four of America’s nearly 600,000 bridges need significant repairs or are burdened with more traffic than they were designed to carry, according to the U.S. Department of Transportation.

A third of the country’s major roadways are in substandard condition -- a significant factor in a third of the more than 43,000 traffic fatalities each year, according to the Federal Highway Administration. Traffic jams waste 4 billion hours of commuters’ time and nearly 3 billion gallons of gasoline a year, the Texas Transportation Institute calculates.

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Shocking facts about the decaying US infrastructure.

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