Shaatra weighs in on:You – only thinner!

This month’s expert:Beth Warren, MS, RDN, CDN; Founder and CEO of Beth Warren Nutrition; Author Living Real Life with Real Food (Skyhorse 2014) and Secrets of the Kosher Girl (Pending Spring 2018).

Beth Warren, nutritionist and founder of Beth Warren Nutrition, is passionate about embracing healthful and whole foods. She recognizes that many women gravitate toward snacks and tend to pick and nibble and munch often throughout the day, a pattern which Beth dubs “the snack trap.” Dieters find it super tough to eliminate those sweet cravings, and seek a way out. The solution? Beth urges dieters to combine fruits and veggies with natural sources of protein or fat for a satisfying snack option. Avocados, natural peanut butter, and hummus are excellent whole foods that can be combined with carrots or apples. Fitting “snack time” into your day will prevent nibbling, overeating, and eating at night, all major weight gain triggers. Additionally, cautions Beth, snacking on a low-cal chocolate chip muffin may be “allowed,” but that muffin will serve as a crutch as it won’t eliminate your sweets cravings in the long run.

It’s been a few weeks since the holidays and I can’t seem to shake off those few pounds that I gained over the holidays. How can I shed the excess weight as well as the accompanying bloated feeling?

Beth Warren: Even healthy eaters in general can be thrown off track over the holidays when there are many meals, late hours, delicious desserts, and little routine. To refresh – and this applies to any time you’re ready to get back on track – you want to get your metabolism rolling again to what it was before you fell into a negative routine. How? It’s not only what you’re eating it’s also when. To begin, eat one hour after arising in the morning, and eat about every three hours after that. This will speed up your metabolism and reset your “eating clock.” Avoid the temptation to “starve” yourself, as that will only slow your metabolism down.

About It!

Forget about… fad dieting, says Beth. Fad diets, which often rely on shots, juices, and other unnatural means, are merely quick fixes, if anything. And they won’t help in achieving sustainable results. According to Beth, proper dieting means choosing quality wholesome foods and curbing cravings of added sugars and processed foods in a well-balanced plan.

Shopping List

Any dieter can attest to the importance of having the right foods handy. Here Beth highlights some tasty snacks to keep you satisfied throughout your day:

Eat Enlightened Broad Beans (available at Ouri’s):
You’ll get that satisfying crunch with this
protein-filled snack.

Chic-a-Peas: ditto for these roasted chick peas.

Popcorn: an oldie but goodie!

Add hummus and carrots, apple and almond butter, and fruit and yogurt, to your shopping list for that perfect protein-filled refreshment.

spotlight on:Exercise

While it is no secret that exercise facilitates weight loss, says Beth, exercise also serves another important function of getting you “in the mindset.” When you work out, you clear you mind and get into “becoming healthy” mode. Beth believes that working out, does not have to equal hours of huffing and puffing. Rather, 20 to 30 minutes a day of walking or doing some pushups will get you on track and will speed your weight loss along. Of course, seeing results faster boosts your morale, so drop that forbidden food and hop on a treadmill!

By Miriam Sasson
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Miriam Sasson

Forget about it!

Forget about… storing your spices near heat. Spice boxes situated next to your oven range? Radiator? Microwave exhaust fan? It may be too close for comfort, which means it’s no good for all those plastic canisters of seasonings. Spices, powders, and herbs release their flavors more quickly in the heat. If your spices feel at home in the fridge, take ‘em out to warm up around 30 minutes before use to regain their natural flavors and aromas. Bottom line, balance is best; when storing your spices, go for a cool, dry spot away from the heat.

Go for it!

That cake from Shabbat – don’t toss it out just yet! It’ll retain its fresh moisture if you store it with… half an apple! Yes, an apple a day keeps dryness away, from cakes, that is. Ditto for marshmallows too. Add half an apple (the other half, perhaps?) to a bag of hardened marshmallows and leave it alone for a day or two. You’ll be wowed how the white cubes turns as soft and gooey as on the day you bought them.

By the Number

76 percent

Water content in the brain.

What is one thing you should carry around with you wherever you go (besides your phone)? The answer is water – and lots of it! The water content of the human body is approximately 70 percent. That means if you weigh 150 pounds, 90 of those pounds is good old H20. The brain, specifically, is made up of 76 percent water. Other water content percentages include 74% in your heart, 83% in your kidneys, and 22% in your bones. Basically, the water we drink is being put to good use, and the daily 8 to 10 cups of water recommended by the experts should not wash over us too quickly.

Item of the Month

Get a grip – on your spices!

With the DecoBros Spice Gripper Clips strips, you’ll have your spices organized and easily accessible in no time at all! For under $10, you can own 30 spice grips that fit most standard round containers (1.5” to 1.75” diameter). Not only do they come with pre-applied bonding tape for easy application, but screws are also included for extra security. What’s great about these strips is that, though they come as five grips per strip, they can be tailored to fit your cabinet door or wall (i.e., four per strip). Perhaps the greatest advantage lies in the clear view of each spice bottle for quick and easy access.

Q and A

How can I keep my cucumbers fresh for longer?

The best way to store your cukes is in the warmest part of your fridge.  They should be dry, and kept in a plastic bag with holes to allow air to circulate inside. The vegetable drawer is the ideal place for your gherkins, Persians, or Kirby’s. In general, your best bet to keep your fruits and veggies lasting longer is to line those refrigerator drawers with paper towels to absorb excess moisture. Even if your cucumbers haven’t survived too many days, don’t feel bad. They only keep well for 3 to 5 days. Israeli salad fans – looks like you’ll be in the grocery store more often than you’d like.

Food for Thought

Honey. It sits soft, sweet, and sticky in the pantry without our even realizing the awesomeness of what’s buzzin’ behind that bottle. Bees have a sort of straw (proboscis tube) protruding from their heads through which they draw flower nectar. The nectar is stored in a sac near the bees’ intestines, where enzymes are secreted and help convert the nectar into the sweet stuff we know and love. To obtain enough nectar to produce a mere one pound of honey, a bee travels among flowers the equivalent of a trip around Earth three times!

(Source: 10,001 Food Facts, Chefs’ Secrets & Household Hints by Dr. Myles H. Bader)

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