Take Very Good
Care of YouselvesDeuteronomy 4:15

size=4>face="Times New Roman">Introduction

face="Times New Roman">The Jewish community seems to be in real nutritional
danger. This is not danger from those who seek to destroy us. We have become a
serious danger to ourselves.

face="Times New Roman">The Jewish calendar is
filled with beautiful holidays almost every two
months, each which is celebrated with elaborate
meals. Yet, somehow, we have failed to understand
that while we should definitely eat and be joyous, we have a responsibility to
eat properly and take care of ourselves. Taking care of ourselclass=correction>ves is a Torah commandment. It is an obligation that is
incumbent upon us and is the motto for the Jewish Diabetes Association--the
largest international health organization today helping the Jewish community
deal with diabetes and related health issues. Eating jelly donuts during class=correction>Chanukah or cheesecake during class=correction>Shavuot is customary, but never at the expense of our

color=#008080>Losing Weight the Healthy

face="Times New Roman">Living a healthy lifestyle is
bout finding balance. Learning where and how to trim can make a
difference in oneís attitude. Hers a point that
bears repeating: Slow and steady weight loss is long-term weight loss. While
itís tempting to try to shed the pounds in a
matter of days or weeks, losing weight too quickly can be self-defeating. When
you lose too fast, you often end up rebounding to a weight that is higher than
when you started out. Have you ever wondered why?

face="Times New Roman">Rapid weight loss can lead
to a loss of lean muscle mass in addition to fat.
When you lose muscle, you decrease your metabolic rate (the number of calories
you burn while sleeping). A decrease in metabolic
rate can make it harder to lose the pounds that you gain when you occasionally
fall off the diet wagon. Also, when you put some weight back on, youíll be
tempted to find another quick diet fix Ė a phenomenon called class=correction>yo-yo dieting. class=correction>Yo-yo dieters have a hard time keeping the weight off,
and recent studies have found that doing this is also extremely unhealthy and
hard on the cardiovascular system.

face="Times New Roman">I find it almost ironic
that brain cells, if for some reason die, have a very hard time replenishing.
Fat cells,however, once born, never die. When you lose weight rapidly, they
starve shrink and then as soon as you reverse to
your hold habits of eating, they grab up whatever
they can find. You need to train your body to adjust slowly. This way, youíll
have a better chance of keeping the weight off. After you have been eating
healthily for a while, your weight might reach a plateau and sit there for a
while. When this happens, the worst thing you can do is get

face="Times New Roman">If your regimen is combined with exercise, you may be
losing inches and gaining muscle (which weighs
more than fat). At this point, your health-care professional can suggest
different ways to get your weight moving in the right direction again. Remember,
it took you years to put the weight on Ė itís not going to disappear

face="Times New Roman">Presented here is an introduction to some of the options
available for anyone who must lower his carbohydrate aclass=correction>nd/or fat consumption. Together with a nutritionist or
health-care team, you will choose whatís best for

face="Times New Roman">Believe it or not, there are people out there that do not
need to lose weight, but as we age there is a natural class=correction>tendency to add on pounds almost ten pounds a year can
easily creep up without even noticing it. Thin people also do not have a class=correction>guarantee with health issues. By not being overweight
they are eliminating only one of the risk factors that are associated with
diabetes and other health related issues class=correction>nd they need to know how to stay healthy aclass=correction>nd which risk factors pertain to them. Educate yourself.
Use your common sense. Any regimen that restricts entire food groups or foods
that you know are good for you (such as fruits, vegetables or whole grains)
should raise a red flag. For those of you who are trying to lose weight,
remember that most fad diets create some kind of
nutritional deficit.

face="Times New Roman">This will lead to weight
loss, but what price will you pay aclass=correction>nd how long will it last?
Stick with regimens that safely reduce your weight
to a reasonable level, donít leave you starving, and are easy to

face="Times New Roman">Again, choose moderation. class=correction>Carbs arenít bad. Fat
isnít bad. Protein class=correction>isnít bad. But too much of these can lead to weight gain
and/or hinder weight loss! Lack of certain
nutrients can be detrimental as well. Under the
right guidance, try and create a realistic,class=correction> healthy regimen for yourself that you can follow. One
of the strongest indications of whether or not a
regimen is for you is to realistically assess how long you can keep it up. If
you cannot follow it long term, forget it. You will end up regaining all the
pounds that you worked so hard to shed and undo all the health benefits you
began to see.

face="Times New Roman">What small changes can you
make for a healthier lifestyle? You probably want safe, lasting weight reduction
or maintenance. However, remember that you are looking for a better lifestyle,
not simply a diet. A diet is usually something temporary; aclass=correction>nd if you look at it as temporary, you are bouclass=correction>nd to slip back into your old, less healthy lifestyle
once you have reached your weight goal.

face="Times New Roman">Since eating too much aclass=correction>nd/or eating the wrong
kinds of carbs and fats are the main cause of
obesity today, a complete overview will be
presented over the following weeks.

face="Times New Roman">The American Diabetes Association (class=correction>ADA) recently reported that deaths due to poor diet
and physical inactivity rose by 33 percent over
the past decade and may soon overtake tobacco as
the leading preventable cause of death. There has been a great increase in the
incidence of type 2 diabetes, with the age of onset getting younger aclass=correction>ll the time.

face="Times New Roman">The ADA says that
approximately 64 percent of Americans are overweight or obese, aclass=correction>nd Americans are growing heavier evclass=correction>ery year. Obesity is the leading controllable risk
factor for type 2 diabetes, which makes it no surprise that the rate of type 2
diabetes is increasing as well.

face="Times New Roman">Being overweight may also increase the likelihood of
developing other diabetes health related conditions, such as cardiovascular
disease, hypertension, stroke, class=correction>gall bladder disease, class=correction>osteoarthritis, and some
types of cancer. According to the Centers for Disease Control (CDC), the
incidence of diabetes and diabetes health related
conditions has jumped nearly 50 percent in the
past 10 years and is expected to increase another 165 percent by 2050 if it
keeps up at the same rate. Results from the CDCís Diabetes Prevention
Program showed that a person at high
risk for developing diabetes could delay or prevent its onset by almost 60
percent over a 3-year period by losing initially only 10-15 percent of his or
her weight and exercising 30 minutes a day, at
least 5 times a week. Furthermore, even modest weight loss for an overweight
person with type 2 diabetes can improve his or her blood glucose, blood pressure
and cholesterol levels.

face="Times New Roman">About 15 percent of children today are overweight. Thatís
four times as many as there were thirty years ago. The numbers are stunning, but
the trend can be reversed. The class=correction>ADA has also reported the findings of a study which
found that over half the eighth grade children surveyed in America had one or
more health problems Ė such as overweight, high cholesterol, high blood
pressure, and blood glucose abnormalities that put them at high risk for
diabetes and premature cardiovascular disease.

size=4>Children aclass=correction>nd Obesity

face="Times New Roman">One-third of the mothers aclass=correction>nd half the fathers of these children, who were
themselves either overweight or obese, rated their own size as ďabout right.Ē
And one-third of the obese girls aclass=correction>nd half of the obese boys also were rated by their
parents as ďabout rightĒ. In addition, a British study fouclass=correction>nd that most parents of obese children were unaware that
their childrenís weight was above normal. This means that what a large portion
of the general public may consider to be normal weight is seen by the medical
community as hazardous. As a service to our children aclass=correction>nd ourselves, we must increase our awareness aclass=correction>nd knowledge in order to start making major

face="Times New Roman">First, no-carb diets are
not good for kids. They need good carbs, such as
whole grains, certain cereals, most fruits, vegetables aclass=correction>nd dairy products in the right amounts Ė combined with
the correct amount of protein, fat and fiber. Kids
should be avoiding foods that contain large quantities of sugar, salt aclass=correction>nd hydrogenated oil. They
provide nothing but empty calories and teach kids to prefer sweeter, higher fat
foods. Donít let them eat while they are reading or sitting in front of the
computer, as they will almost always end up
consuming more than they should.

face="Times New Roman">Second, forget what your
mother told you Ė itís really okay for kids not to clean their plclass=correction>ates. Knowing when to stop eating
s an important skill in weight management. Donít tell them about the
kids that are starving in Africa Ė one day mothers
in Africa will be telling their kids about the children in the West who are
eating themselves sick!

face="Times New Roman">Third, keep them moving. They donít burn many calories
sitting in front of a computer or reading. Most babies are active on their own,
but as kids get older, theyíll most likely look to
you for guidance. If staying in good shape is important to you, most likely it
will be the same for your children. If you stay
fit, you will be setting an example that lasts a

face="Times New Roman">We often find ourselves
worrying more about our children than ourselves, but we really should make
healthy choices for our own good. Children tend to
eat whatever is available and to copy what
adults do. If you are always grabbing the ďfast
foodĒ choices, your children most likely will do the same.

face="Times New Roman">Although some of these foods are truly convenient, we can
easily get into the habit of having healthier ďgrabsĒ on haclass=correction>nd, with preparation and a
little forethought. Having a family is a commitment for life. We are weclass=correction>ll aware of our responsibility to pass on to our
children our values and beliefs. But itís also our duty to teach them, through
our example, the lessons of healthy eating. Since so much of our family life
revolves around food, letís make sure that our kids are getting a healthy

face="Times New Roman">It is easy for us to tell
people that th need to make lifestyle changes,
even telling them how is not difficult. But we
need to give them the hands on tools to be able to really get started and stay
with it---that is what the Jewish Diabetes
Association has been doing since 1985. This
updated web site is fast becoming a real hands on
tool to healthier living and keeping up to date on all the news that will help
one get by.

face="Times New Roman">Now with EnLITEned Kosher
Cooking one really has a large variety of choices for class=correction>Shabbos, holidays, entertaining or even stay home by
yourself quick meals. Everything that you will see
here for the next few weeks are compliments of the Jewish Diabetes Association
and EnLITEned Kosher
Cooking. It is much more than just a cook book; it
is loaded with tips and starts with a full
introduction to healthier living choices and the
appendix is packed with lists and charts that will
guide you right in to and through the process of choosing the right choices for
you, and help you slim down for the summer and stay that way

style="FONT-FAMILY: Arial; COLOR: navy; FONT-SIZE: 10pt">One of the most
important steps to healthy food choices and
correct eating is portion control. We are proud of
the way each recipe in our book is broken down in to portion sizes and amounts
of servings per recipe. Just knowing the nutrition facts for dishes is never
enough you need to always remember the portion size that they pertain to if not
it is easy to eat three or even four times the amount of the nutrition facts for
a particular food or recipe. The same goes for store bought and packaged

Next week class=correction>BE'H (please G-D) we will
start with understanding food labels. So joclass=correction>in us each week and pass the news on to your friends and
loved ones.

class=correction>Eyeballing Food for Portion

size=4>style="FONT-FAMILY: AJensonPro-Lt; COLOR: rgb(35,31,32); FONT-SIZE: 18pt">face="Times New Roman">class=correction>

face="Times New Roman">style="FONT-FAMILY: AJensonPro-Lt; COLOR: rgb(197,8,74)">Food =
style="FONT-FAMILY: AJensonPro-Lt; COLOR: rgb(35,31,32)">approximate

face="Times New Roman">The Jewish Diabetes Association (class=correction>JDA) has extended its
wonderful work to Israel four years ago and
recently reported that in Israel, where there is the largest concentration of
Jewish people with statistics there has been an almost 70% increase of diagnosed
diabetes in these past four years bringing the reported cases to over one
million people with an estimated 800,000 with pre diabetes or class=correction>undiagnosed diabetes. This
is a frightening example for the Jewish community worldwide. We are weclass=correction>ll aware that diabetes is high in numbers among ethnic
communities. It is difficult to pinpoint the exact numbers in the Jewish
community due to the lack of specified research. The genetic factor becomes
difficult to determine due to the Holocaust. With aclass=correction>ll this in mind it is
incumbent upon the JDA and the community to become
actively involved in research. Therefore the JDA
has started work in that venue. For more info on this please contact