Processed vs Unprocessed Foods and Weight

In my May 2, 2019 post about metabolism, I shared an article by registered dietitian Samantha Cassety. Among the many points she made about how our foods are used as energy, was an explanation about the difference between a diet made up of more processed foods versus more unprocessed. Bottom line: your body has to expend more energy (calories) to absorb unprocessed food, ie, to “process” it; processed foods are much more easily absorbed and burn less calories.

An article out a few weeks ago on http://www.cell.com, reiterated this point and brought a recent study to prove it. Here is the link: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7 . Not only does Cassety’s explanation hold up, this article goes further to say that generally speaking those who eat processed foods are more likely to overeat than those who eat unprocessed foods. The methodology of the exam is very interesting; one group had no choice but to eat either highly processed foods and the other to eat unprocessed foods. The results were unmistakable. Eating highly processed foods contributes to weight gain.

What do we learn? There is a price to pay for the convenience of prepared foods. The deeper question: is that price worth it?

Thanks to my colleagues at the Mandel JCC, Brandon Colon and Jeff Yannarell, for sharing this article.

The “Fitness” of our Memorial Day

My Great-Uncle’s Grave in the US Military Cemetery in Meuse-Argonne, France

I had a conversation a few days ago with a member of the JCC who is from Israel. She asked me what exactly the story is with our Memorial Day; in particular, she wondered how people could say “Happy Memorial Day.” Isn’t it supposed to be sad?

There is a huge difference between how we observe (or don’t) this day in the USA as opposed to Israel. It is much more solemn in Israel, with a moment of silence when Israel comes to a standstill.

No matter what you are doing, you stop and stand at attention in memory of the fallen soldiers and victims of terrorism–even if you are in the middle of a supermarket, even if you are driving your car, even if you are studying. Here, there are the occasional memorial services; Jewish War Veterans often arrange these or they are done town by town. Otherwise, it is barbecues, picnics, opening day at the swimming pool, and, of course, lots of sales at the mall!

What makes for the difference? I don’t know for sure, but in a country as small as Israel, every one knows someone or knows someone who knows someone who was killed in the military. Nearly everyone who lives there has served in the military as well. This close connection to war and what it really means plays an important role in the mind of individuals and in the psyche of the country. It is a time for remembering and reflecting–definitely, not a “Happy Yom Hazikaron,” now lets get the grill fired up!

Here in the US, depending on the circles in which we travel (social, socio-economic, political) we may not know anyone who served in the military–especially after the mandatory draft was dismantled. I have a good friend who serves as a Chaplain in the military, but I would imagine it is a rarity to know someone closely who serves. We may know veterans, but we all know how well we (as a nation) have treated them.

Our notion of Memorial Day is not fit at all. It does not fit at all. This should be a day of really remembering those who gave the ultimate sacrifice for the ideals that we hold so dear. It should also be a time to reflect upon and work for those who have served and currently serve in our armed forces. How well do we take care of them? They risk their lives for us. What are we doing for them?

I never got to meet my Uncle Harry Miller. All I know of him are a few pictures and the letters he sent to my grandmother when she was a teenager during WWI. Some day soon, I hope to visit his grave and say a prayer for him.

In the meantime, I will think about the best ways to honor him and his sacrifice. Maybe not a barbecue or new fitted sheets….

A Meaningful Memorial Day to all!

Thought for Shabbat…Always 400 words or less

Image result for love your mother earth — She’s the only one you’ll ever have….

I don’t know if you saw the news article from the Washington Post on Wednesday, but there was a distressing article about the amount of trash washing up on remote islands these days. One beach alone, was littered with 414 million pieces of garbage—most of it plastic.

What are we doing to our planet? What are we doing to make it better?

The Torah itself wants us to take care of our home because it’s the only one we have. In the story of Adam and Eve in the Garden, God told Adam that the world was his to work and guard. This is not a coincidental use of words. From the very beginning, the Creator made clear that we are to make us of the planet, but we must also see to it that we do so in a responsible way. It needs to be healthy for generations to come.

Our weekly Torah portion, Behar, touches on this same theme. We are introduced to the laws of the Sabbatical Year and the Jubilee. During the Sabbatical Year, field were supposed to lie fallow and trees and bushes untended. Does this sound like modern crop rotation techniques today? The Torah tells us that this would occur once every seven year; it is still observed in a modified way in Israel to this day.

We may not be able to observe the Sabbatical Year in the USA (and in fact the mitzvah only applies in the Land of Israel), but there is much more we can do to care for the planet. Remember: reduce, re-use and recycle. Your Mother Earth will appreciate it…and so will coming generations!

Exercise on the Sabbath

A few days ago at the Mandel JCC, a member who is a regular and long-time runner–who knows that I am a rabbi and a personal trainer–asked me (out of curiosity, I suppose), if running is permitted on Shabbat (the Sabbath).

This was not really the kind of question that I could answer on one foot (even though my left foot is still in a boot!), but I gave him the short answer, and promised to do a little more research. The short answer (so Jewish!) is: yes…and…no. It depends.

I started my “little more research” at my favorite Halachic (Jewish legal) source, Rabbi Googlowitz. A simple search on http://www.google.com revealed a surprisingly large number of web pages on this topic.

The long and the short of it…here is the issue. Traditionally, Shabbat is seen as being observed in two general ways: Shamor (guarding) and Zachor (remembering). These two broad categories come from the fact that the Aseret Hadibrot (The Ten Commandments) appear twice in the Torah–once in the Book of Exodus and once in the Book of Deuteronomy–in almost identical form. With regard to the observance of Shabbat (the 4th Commandment), one version uses the word Shamor and the other Zachor. Commentators said that the verses differ in order to instruct us that there are two aspects to making Shabbat holy and special. One is through guarding (observing the myriad laws about what can and cannot be done on the 7th day); the other is through remembering (doing the non-legal things that bring enjoyment to the day like having a festive meal, visiting friends, studying Torah, etc.) , often referred to as Oneg (literally, “joy”). The question becomes: is running simply exerting one’s body and therefore considered to be a violation of shamor–a kind of “work” with a productive purpose…or…is running an enjoyable activity in whose participation we can derive enjoyment, and therefore a kind of Zachor/Oneg? If the answer is the former, it is forbidden; if the answer is the latter, it is permitted. So…you are allowed to run, but only if it’s fun!

This is a very condensed version of the answer, but I was surprised to find that two pretty traditional websites: http://www.aish.com (Aish HaTorah) and http://www.ohr.edu (Ohr Sameach) said pretty much the same thing. Check them out for yourself to get the sources and the context.

By far the most comprehensive article I could find on the topic was written by my friend and colleague, Rabbi Jonathan Lubliner; it was endorsed overwhelmingly by the Committee on Jewish Law and Standards of the Rabbinical Assembly (the rabbinic association of the the Conservative Movement–which is ironically the name of one of the liberal/progressive branches of Judaism). He covers all kinds of exercises and the various circumstances and contexts in which athletic activities are permitted or not. Here is the web address: https://www.rabbinicalassembly.org/sites/default/files/public/halakhah/teshuvot/2011-2020/lubliner-recreation-sports-shabbat.pdf

My conclusion: like everything else having to do with exercise and athletic activity, if you’re not enjoying it…either you’re doing it wrong or perhaps you shouldn’t be doing it at all!

This whole Celery Juice thing is Stalking me…

I cannot resist a pun.

But can I resist Celery Juice. Several weeks ago, one of my clients mentioned to me that as part of my surgery recovery I should do a celery juice cleanse. She extolled the virtues of this concoction as a way to clear the body (in particular, the liver) of toxins, i.e., the medications that I have taken as part of the recovery.

I thought it sounded a little crazy, but my client seems like a relatively sane person, so I went on line to see what I could find. I encountered a few articles that mentioned celery juice a having the ability to do exactly what she promised. None of them was an article from the New England Journal of Medicine or even WebMD. Even so, I figured that in a few weeks I would give it a try. What did I have to lose?

Then this morning, this article came out on http://www.NBCNews.com: https://www.nbcnews.com/think/opinion/what-does-celery-juice-do-you-why-diet-wellness-fad-ncna1007171

The article suggests that this is just another diet fad without a whole lot of science around it. Not enough research has been done to show what the benefits might be…and on the flip-side, what the dangers might be. Dangers? What danger could there be in drinking celery juice? Remember the grapefruit diets? All fun in games unless you are on a statin drug or certain antihistamines!

Celery is a healthy food. It is a green vegetable and it is low in calories and high in fiber. One of my favorite cities in the world, Kalamazoo, was once considered the Celery Capital of the World, and some still refer to it as Celery City. The article mentions, however, that much of the benefit of consuming celery is lost when you juice it; eating celery is a calorie zero sum game–the energy you expend chewing it, balances the calories in the celery itself. The fiber is mostly lost in the juicing process as well.

The point here: the latest fad, miracle cure, must-eat vegetable, etc., is most likely not harmful (although more research is needed), but less likely to be of any significant dietary or health advantage. There are tried and true methods to accomplish our health goals like eating a variety of vegetables in the full spectrum of colors, following a Mediterranean-style diet, avoiding overly processed foods, etc., so why run after the latest shiny, new fad?

So, will I try the Celery Juice? I might give it a try for a day or two. I wonder how it will taste with a little vodka and Bloody Mary mix….

Thought for Shabbat…always 400 words or less

It has been a distressing week in the news—more than the usual. Between the tariffs/trade wars with China, the growing tensions between the US and Iran, and the most recent passage of the strictest reproductive rights legislation since before Roe v. Wade, there is a lot about which we should be concerned—no matter our political leanings.

Often, I feel like there are forces at work in the world much larger than I, and I wonder what power I have to influence these processes for good. Frequently, we sense that there is not a whole lot that we can do. As we say in modern parlance, “it is what it is.”

Of course, “it is what it is,” is not really a Jewish value. Our tradition has never taught us to just accept things the way they are—not even the very teachings of the Torah. Everything is up for interpretation, and it is possible to come up with more than one way of looking at a problem and its possible solutions. In contrast, to “it is what it is,” Judaism’s focus has been more on looking at “what is” and imagining how to make it “what ought to be.” This is why we have such a fine tradition of kvetching (complaining); it is not just kvetching for its own sake, but rather to stir us to action. We cannot just sit and stew about the state of our community, our nation, or our world. We must find ways—big and small—to make God’s creation closer to the image that the Divine intended.

What can we do—as individuals and as a community—to make a world filled with peace, justice, prosperity and love? I don’t know for sure, but surrendering to hopelessness is certainly not the solution.

Brain Games may be just that…

CNN reported on the new global guidelines from the World Health Organization (WHO) about preventing dementia.

The guidelines reinforce what many of us in the Fitness Industry and who have an interest in brain biology already know. Many of the gimmicks that are advertised to help stave off dementia are just that–gimmicks that are not proven to really work.

For some time now, experts in brain biology have been able to cite only one factor that is known to reduce the chances of developing dementia: cardio exercise. But wait, what does the heart have to do with the brain (sounds like a country music song)? It’s actually not that complicated; the more blood that we get pumping throughout our bodies (which is what cardio exercise does), the more blood that flows to the brain; the more blood to the brain, the healthier it is!

What the WHO guidelines add is that there are now a few other factors that also can contribute to preventing dementia: “regular physical exercise, not using tobacco, drinking less alcohol, maintaining healthy blood pressure and eating a healthy diet — particularly a Mediterranean one. “

Just one more reason to head to the gym…or outside…or to that piece of cardio equipment in the basement. Not only is it good for your heart, it is good for your brain too!

Here is the article from CNN.com:
https://www.cnn.com/2019/05/14/health/who-guidelines-dementia-intl/index.html

New Study out from NIH and AARP: Over 50? Start Exercising now…

Waiting For Their Turn — Is this what our senior years should look like?

A article in the most recent AARP Bulletin (May 2019, Vol. 60, No. 4, pg. 4) highlights something that those in the Fitness Industry have been saying for years…and now there is even more research behind it.

The study began in 1995 as a joint venture between AARP (American Association of Retired Persons) and the NIH (National Institutes of Health), and tracked the exercise habits of more than 315,000 people ages 50-71. It showed that even if a person has been inactive most of their lives, getting into regular exercise can add years to our lives and quality to those years as well.

The research shows that: “those ages 40-61 who begin exercising after years of physical inactivity can still extend their longevity. They had a 32 to 35 percent lower risk of mortality. The odds of death from cancer and heart disease also decreased. Compared with those who never exercised during the multiyear study, those who exercised their entire lives had a 29 to 36 percent lower risk of death.”

This is good news indeed–especially for fitness professionals who face the skepticism of those who have never been physically active during most of their lives. Of course, the real challenge is changing that behavior in the first place. Those who have felt that exercise or taking proper care of themselves was not a priority earlier in their lives are not necessarily going to “see the light.” Usually it takes a “wake-up call” or “Aha moment” to change the way they act. It should be comforting for them to know that not all is lost; even in their later years, they can have a significant impact on the quantity and quality of years in their lives.

As for change, Judaism has always taught that we are capable of change. Most religious traditions have a similar viewpoint. This is why there is a strong emphasis in the faith community on redemption in its many forms; there is a sense that we can always improve ourselves, and as a result, the world around us. We are not stuck with “it is what it is.” We have the potential to make “it what it ought to be.”

Good news indeed!

A Thought For Shabbat

Thought for Shabbat

It is that time of the year when we in the Midwest are aware that there may be time when we will either get a notice on our phone, on TV, or hear the siren and we know that we will have to head to a safe area due to severe weather. It is a part of living in this part of the country, and it seems a small price to pay to avoid volcanoes, earthquakes and hurricanes.

This week, many Israelis were forced to seek shelter over and over but for a different reason; the threat was not severe weather but rather missiles launched from Gaza. Although this happened far away, I have many Facebook friends who live in Israel for whom this was a frightening reality. I do not know how one ever can get used to the mad dash to the shelters on a regular basis—sometimes after a long stretch of quiet.

And then, yesterday (after Israeli Memorial Day on Wednesday), the celebrations began for Yom Ha’atzma’ut. Having been in Israel on Independence Day several times, I know how much fun it can be. It is a day to reflect on the many accomplishments of the Jewish State as well as the sacrifices that made it all possible.

How Israelis are able to regulate their emotions from fear of missiles to the elation of the reality of Eretz Yisrael under Jewish sovereignty again after nearly 2000 years? It takes a certain kind of special to do it, I guess.

This Shabbat let us give thanks for the many blessings that the State of Israel has brought. Let us also pray and work for the peace and well-being of all of Israel’s inhabitants. Next year, may there be no reason to fear…only reasons to celebrate!

Walk (or Roll) A Mile in Their Shoes

Over the last several weeks I have been using crutches or a knee-scooter; I am not allowed to bear weight on my left leg until next week.

It has been a challenge, but thank goodness, only a temporary one. I must admit that while I am proud that the USA has the Americans with Disabilities Act (ADA), I really did not understand what a difference it makes.

This is surprising since since my son, Rami Ungar, works on a US Defense Dept. Installation in the Equal Employment Opportunity office and part of his responsibilities is to ensure that workers on the base who need accommodations due to a disability receive what they need. The ADA is a big deal for those with disabilities–and for society in general.

In the short time that I have been “disabled,” I have been frustrated by the following: how difficult it is to navigate in many stores, how far disabled parking spaces are from entrances, how few parking spaces there actually are, and how ramps are sometimes so steep that it is difficult to ascend and dangerous to descend. I won’t even get into the poor shape of many sidewalks and parking lots, or the people who say that my scooter “looks like fun;” I have not been honest with them about where I’d like to put that scooter. (I must admit that I have thought about adding some modifications a la Wiley Coyote…that would be fun!)

I remember in High School doing experiential exercises where we were blindfolded or had to navigate in a wheelchair. For most of the participants in these experiments, it was fun. There was a lot of laughing. It didn’t really hit the mark in terms of showing us just how challenging a disability can be; it may be fun for a few minutes, but try doing it day after day for several weeks…or even for the rest of your life.

My point? Do not for one moment feel that those with disabilities get some kind of special treatment or perks. There is nothing fun about a disability–although it has the potential to “build character.” The accommodations put in place by the ADA do not give the differently-abled an advantage; all it does is help to level the playing field. I’m proud that the USA has this act and look forward to a day when those with disabilities will find that the barriers to their full participation in society no longer exist.