For sure, you want to look good and feel good this summer. Let's start: there are two aspects to eating - qualitative and quantitative. Eating natural food of the quality is so important to our health, but so is the way we eat and the amounts we eat. Here's a plan that's super-healthy for the body and just as healthy for the soul.
Your skeleton is your frame; any sturdy structure needs a healthy frame and the human body is no exception. Strong bones, the components of a strong skeleton, are determined by their density: the higher the bone density, the stronger the skeleton. Weak bones are the result of osteoporosis, a condition where the bones ("osteo" in Latin) become progressively more porous ("poros" in Latin). Osteo + poros = "osteoporosis", much of which is triggered by a poor diet, lack of exercise and lack of exposure to sunlight.
Not only karate experts who smash bricks and cinderblocks with their fists and elbows need high bone density. We all do. Strong bones can mean the difference of weathering a slip on a wet floor or breaking a hip, Heaven forbid. Seniors and expectant mothers are two populations that must especially pay attention to bone health, but with the increase of sugary beverages and junk food, more and more children are coming down with juvenile osteoporosis.
It's our responsibility to ourselves and to our families to do all we can to promote healthy bones and bone density and to prevent osteoporosis. With that in mind, here are some myth-free do's and dont's of healthy bones:
The Five Do's of Healthy Bones:
- Eat plenty of calcium-rich foods - sardines, almonds, leafy greens, yogurt, yellow cheese and chia seeds are great sources.
- Soak your beans before cooking them, then cook them in fresh water. That will rid the beans of the phytates that bleed calcium.
- Eat plenty of protein - I suggest 0.8 gr/kg body weight for people with a non-vigorous lifestyle, and 1.0 gr/kg body weight for athletes and people who perform heavy labor.
- Engage at least three times a week in weight-lifting or other resistance training. The more pressure we put on our bones, the more we build bone density. Kneading dough with your hands is an example of a wonderful exercise for bone density. In bodyweight training, pushups are the king, especially doing pushups on your fists.
- Get plenty of Vitamin D and expose yourself to sunshine frequently; 30 minutes a day is lovely for people with average skin color; those with lighter skin color bust do less, and those with darker skin color will need more.
The Five Dont's of Healthy Bones
- Avoid low-calorie and fad diets. A body starved of calories will bleed out calcium and lose bone density and strength. If you want to lose weight, do it by increasing your exercise and making the right food choices, and not by starving yourself.
- Avoid salt! Sodium is calcium's public enemy #1. That means avoiding salty foods such as manufactured foods, fast & junk food, and restaurant foods.
- Carbonated soft drinks, especially colas, contain phosphoric acid which increase the calcium that's secreted in one's urine. Stick with water and seltzer, both of which will save your calcium and save you loads of calories. Don't forget, the diet colas might have zero calories, but they're horrible for your bones.
- Cut your caffeine/coffee intake way back - you lose about 6 milligrams of calcium for every 100 milligrams of caffeine you ingest. Since an 8-ounce cup of black coffee has about 150 milligrams of caffeine, it'll rob your body of 9 milligrams of calcium. Don't forget that many soft drinks (infamous #3 directly above) also contain high amounts of caffeine.
- Do not buy processed or smoked meats, period! In addition to a load of unhealthy chemicals they contain, manufacturers inject them with loads of calcium-bleeding phosphates.
Follow the above "Ten Commandments" the best you can, and you'll be much stronger. We want you to be able to dance in good health at the weddings of your great-grandchildren. A bottle of cola with a smoked meat sandwich isn't worth losing your bone health over. Swap it for a vigorous workout followed by a green smoothie with almonds and chia seeds. Let's all say a resounding "No to osteoporosis!" Every blessing, LB
Above image - dreaming of the Holy Temple, which we all lament for on the fast day of Tisha B'Av
This year, Tisha B'Av - the day of the worst calamities that befell the Jewish people - falls on sundown, August 10, and continues until the stars appear on Sunday evening, August 11, 2019.
Since this is a fast day during the year's warmest weather, it's a challenge. A person could be especially susceptible to headaches, extreme weakness, dehydration and hypoglycemia, when blood-sugar levels fall dangerously low. With a few precautions and proper preparation for the fast, the dangers can be avoided and the fast can actually be safe and healthy.
Before the fast:
- Beginning with Friday morning, 36 hours before the fast, try drinking a glass of water every hour.
- On Thursday night and Friday, eat salty foods (this is no mistake!) such as pickles, olives and goat cheese. These are all the foods that people with edema avoid, for they help retain fluid and therefore prevent dehydration. To avoid thirst, stop eating these foods on the day that the fast begins, namely all day Shabbat (Saturday).
- Avoid sugary and starchy foods this Shabbat, for they have a high glycemic index (GI) and therefore cause a deeper plunge in blood sugar levels shortly after eating (see adjacent graphic).
- Eat plenty of good quality protein - eggs, fish and high quality pasture-fed (organic, if available) beef and poultry - protein is satiating and will provide slow-release energy during the fast, since they are complex food stuffs that require longer time to digest.
- Stay away from coffee and caffeine for 24 hours before the beginning of the fast. Drink herb tea instead.
- My favorite rule of thumb is to focus on eating foods that are as unprocessed as possible, not only making the coming fast easier and healthier but promoting better blood sugar balance and better digestion, both of which lead to better weight control.
After the fast:
Be careful, for after the fast, your blood sugar levels are at their lowest. The worst thing you can do (a cardinal nutrition sin that many congregations commit) is to dive into the coke, fruit juices and pastries the moment the fast is over. This drives blood sugar through the roof and creates a shock to the body; this could actually trigger diabetes, Heaven forbid. What's more, drastic rises and falls in blood sugar cause headaches, nausea and fatigue. In order to avoid this, takes the following precautions:
- Break your fast with a glass of ice-water and high-fiber foods such as celery sticks or whole grain/bran crackers.
- Add to the above a portion of protein, such as cottage cheese or goat cheese, which will also slow the rise of your blood sugar level.
- Avoid all sugary substances, soft drinks, fruit juices, cakes and pastries - these are downright dangerous at the end of a fast.
- Drink at least 2 glasses of water an hour for the first 4 hours after the fast. This will replenish the body's fluids and slow the increase of blood sugar levels.
- Don't eat a heavier meal until at least an hour after breaking your fast in the above manner; preferably, do some light exercise (like a 30-minute walk) before having a heavier meal.
Feel free to pass the above advice along to friends and family. Even better, send them this link so that they can subscribe to our weekly newsletter. We have no doubt that the above tips will not only make your fast more bearable, but safe and healthy as well! Every blessing, and may we soon see our rebuilt Holy Temple in Jerusalem, speedy and in our day, amen!
You got it! You'll never hear me speak about losing weight without getting into shape. They must be simultaneous in order to be healthy, for weight loss without conditioning is liable to be damaging, as we've written several times previously. I have found that the more my clients taste success, the more motivated they become; the more motivated they become, the more efficiently they improve their fitness, reach their weight goals and vastly improve the way they feel. Try these 18 tactics - all or a segment of them - and you'll succeed too.
- Eat veggies and protein for breakfast - to build muscle, you need adequate protein. Try an omelette, a chunk of baked salmon or sardines with a green salad that includes leafy veggies and celery. Whereas the cornflakes breakfast leaves you starving by 10 AM, the veggie and protein breakfast will have you satiated well past noon. What's more, good morning fuel boosts metabolism.
- Brush your teeth after every meal - it's great for your dental health and curbs appetite.
- Cut out both sugary drinks and fruit juices - they add loads of carbs and calories that are the #1 enemy to weight loss.
- In continuation of #3 (above), drink plenty of water; cold water especially causes your body to burn calories in order to maintain your 98.6F body temperature, so don't spare the ice.
- Lift heavy weights - incorporate resistance training into your workout routine; this can also be such bodyweight exercises as pushups and squats. The more you build muscle mass, the more you increase your metabolism.
- Move more - walk (30 min./day at least, 5 days a week) as much as you can; climb stairs rather than using the elevator (super cardio!), and carry packages home from the store. Be imaginative!
- Cut out all white sugar and use only natural sweeteners such as dates and unprocessed honey, sparingly as well.
- Substitute all white flour for whole grain flour and whole grain foods - spelt (the king!), whole wheat, oat, rye and barley.
- Don't purchase manufactured foods - they're full of substances that the body doesn't know how to process and digest; as a result, the inhibit weight loss.
- Cook and eat at home rather than eating at restaurants - you'll be improving your health and saving tons of money.
- Maker realistic goals that you can reach, then set the bar higher.
- Give yourself incentives - as you reach your interim goals, buy yourself new workout shoes, a new clothing article or a new piece of workout equipment.
- Get a fitness watch - such devices as the Fitbit Charge 3 (my favorite) or Inspire motivate you to walk, workout and log weight, giving you constant positive reinforcement.
- Track your activity - keep an exercise and weight log, and monitor your progress.
- Have a weekly cheat day - on Shabbat, eat what you like and enjoy, then go right back on regiment the next morning. But, don't go crazy and keep white sugar off the cheat list.
- Drink coffee - despite what people tell you, natural ground coffee (best to buy beans and grind your own) coffee has been shown recently to help you live longer, protect your liver, and even ward off diabetes. It also curbs appetite.
- Improve posture - by sitting up straight, walking and standing taller, you engage your core and burn more calories, so be conscious of your posture and don't slouch.
- Vary your workouts - do different types of exercise on different days, and keep yourself motivated and interested.
That's my "Chai" (18) for good health. Give it a go and let us know your progress. Feel free to send us your success stories. My blessings for your great health and warmest regards, LB
Shavuot is the holiday where we have a tradition of serving dairy products. With many people, that's problematic because of lactose intolerance, which leads to indigestion, bloating, flatulence and irregularity. Ironically, despite the hype, cow milk actually bleeds the body of calcium and can lead to osteoporosis. What's more, many suffer from milk allergies; a glass of milk is liable to make them break out in acne.
So what do you do, especially of Shavuot? Substitute the "moo" - cow milk, for "maa'aah", goat milk. Even if cow milk doesn't cause you problems, goat milk is umpteen times healthier. Here are a few reasons why:
- Goat milk is more digestible - the protein in goat milk forms a softer curd than cow milk – and this also decreases the irritation that one might otherwise experience with cow milk.
- Goat milk is great for heart health - it contributes to the healthy type of cholesterol - HDL - without upping the bad type of cholesterol, the LDL. What's more, it's a fantastic source of magnesium.
- Goat milk combats inflammation - in Israel, we use goat milk to combat mouth sores. Since goat milk is less acidic than cow milk, people with ulcers can also drink it.
- As opposed to cow milk, the calcium in goat milk adds to bone strength and reduces the chances of osteoporosis.
- Goat milk is a better metabolic agent than cow milk - it boosts the metabolic utilization of minerals like iron, magnesium, calcium, and phosphorus. It also has A2 beta-casein, which is far healthier than A1 beta-casein that cow milk contains.
- Goat milk works well for lactose-intolerant people who can't drink cow milk.
- Goat milk more closely resembles human milk and is therefore healthier for babies and toddlers than cow milk and is the next best thing to mother's milk.
The only disadvantage I can think of when it comes to goat's milk is the high price. But, when considering its health advantages and great taste, it's worth it!
By the way, people think that the "Land of milk and honey" (Exodus 13:5) - none other than our holy Land of Israel - refers to cow milk and bee honey. Wrong! The Gemara in tractate Ketubot 111b says the words 'flowing with milk and honey' refer to milk that flows from goats’ (udders) and honey that flows from trees, particularly dates.
With the above in mind, we recommend the "maa'aah" (neigh) of the goat over the "moo" of the cow. Try it, and may you have the best Shavuot ever. Yours with blessings, LB
Here is wonderful news for folks with fertility issues. Put aside the expensive pills and meds and try something natural from the Almighty's garden - watermelon, and watermelon rind. Yup, the rind is full of fantastic fertility-fortifying amino acids citrulline and arginine as shown by conclusive USDA research. In fact, the name citrulline is derived from the Latin word citrullus, which means watermelon.
Many fertility and fertility-functional problems both in men and women can be traced to a lack of the amino acids citrulline and arginine.
In the urea cycle, citrulline combines with another acid to create arginine. Luis Pons of the USDA writes that arginine not only boosts fertility, but boosts muscle growth, improves wound healing, combats fatigue, stimulates the immune system, cures impotence and fights cancer. Pillar Health Care goes even further and says that arginine can benefit women by increasing the cervical mucous, enhancing libido, promoting a healthy environment for implantation and may even extend fertility for women over 40. Sperm health is also affected by arginine; one study showed a 250%-plus increase in sperm amounts and motility in most study participants. It also enhances male reproductive-functional problems, so much so that scientists at Texas A&M University have termed watermelon as "nature's Viagra".
Need I add more? Start eating watermelon - it's in season now!
Here's an Brody-Health Fertility enhancer "smoothie" that both men and women can try: don't forget to invite us to your son's brit or your daughter's Kiddush, which will be soon, G-d willing. Just drink this smoothie two to three hours before bedtime and don't forget to ask Hashem to make it work for you:
Rabbi Lazer's Fitness Fertility Smoothie
2 Cups (approx. 500cc) mineral or filtered water
2 Cups watermelon rind (make sure that there are no bugs on the surface)
5 large pitted Medjool dates (or 10 small pitted dates)
26 dried almonds
1 level teaspoon of cinnamon powder
2 tablespoons dried shelled sunflower seeds
Preparation: Mix until smooth in a high-speed blender (approx. 90-120 seconds). Drink at least one big cup of the mixture. Any leftover holds up fine in the fridge for 48 hours. Enjoy! And don't forget to send me the birth announcement...