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Calories DO count on Shabbat...You're not going to believe how many we consume on the Sabbath.

7/28/2014

Excerpt taken from article originally published in the CJN (Canadian Jewish News, July 24h, 2014)

People often say, “Calories do not count on Shabbat.” The reality is that our caloric intake on Shabbat is not just high…it’s astronomical. Prepare to be shocked as I present to you the average amount of calories consumed on any given Sabbath.

Before we can start the caloric calculation there are some essential nutritional facts you need to know. Firstly, most adults need to consume anywhere between 2000 and 3000 calories a day. Woman and smaller less active people need fewer calories. Men and bigger more active people need more calories. If you are eating more than the proper amount calories for your gender, size, and activity level your weight will increase. Being overweight is one of the strongest risk factors for developing heart disease, diabetes and various cancers. The key point here - consuming too many calories on Shabbat may negatively affect your health.

Everyone differs in the amount of food they consume. Some people really binge while others eat more average portions of everything being served. Others won’t eat everything being presented and are far pickier. I decided to calculate the total calories consumed during Shabbat based on what I considered to be an average Shabbat meal plan by an average eater – normal portions of every food offered during each Sabbath meal. The truth of course that caloric intake will varies greatly for each person depending on what you eat and how much; I therefore strongly recommend you calculate your own personal Shabbat caloric intake. You can do this using the following web based tool: http://www.webmd.com/diet/healthtool-food-calorie-counter

Let’s begin the calculation.

Total Caloric Assessment of Shabbat Meals:

Dinner: 1 roasted breast of roasted chicken with skin (276) 2 pieces of Challah (160) 1 serving of brisket (327), 1 portion of Mixed green Salad with Italian dressing (87) 1 portion of gefilte fish (77), 1 cup of wine (83), ½ cup of concord grape juice (70), matzo ball soup (118), 1 portion of rice (111), 1 serving of marinated green bean salad (157), 1 portion of chocolate cake (352), 1 chocolate chip cookie (49)

Dinner Total Calories: 1867

Kiddush: 1 chocolate chip cookie (49), 1 bowl of meat Cholent, (253) 1 serving of potato kugel (299) 1 small cup of soda (coke)(182), 3 pieces of herring, (120) 4 Tam Tam crackers (60) 1 shot of scotch (97), 2 carrot slices and a piece of red pepper (8)

Kiddush Total Calories: 1068

Lunch: 2 pieces of Challah (160), 1 serving of Cholent, (253) 1 chicken leg, (241) 1 servings of strawberry and spinach salad with balsamic vinaigrette dressing (250), 1 serving of baked 3oz salmon (150), 1 serving of quinoa salad (222), 1 serving of potato kugel (299) 1 glass of Moscato white wine (123), ½ cup of concord grape juice (70), 1 cup of Tropicana orange juice (110), 1 portion of Toffuti vanilla ice cream (130), 1 portion of chocolate cake (352)

Lunch Total Calories: 2360

Third meal: 1 Challah bun (172), ½ cup serving of tuna salad (191) ½ cup serving of egg salad (222), 3 pieces of herring, (120), 1 serving of coleslaw salad (100), 2 tbsp of Hummus (30)

Third meal Total: 835

Total Caloric Intake on Shabbat without Third Meal: 5295

Total Caloric Intake on Shabbat with Third Meal: 6130

There you have it! On Shabbat the average eater consumes 6000+ calories!! That is about 3X the amount recommended for the average person. Where will all these extra calories go? They will become unwanted fat. Excess weight equals a greater risk of developing heart disease, diabetes and some cancers later in life. We need take control of our Sabbath eating habits if we want to stay healthy. Next time you feel the need to eat everything being served on Shabbat remember, ”Calories Do really count on Shabbat!”

Dr. Anders Nerman, ND.

Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.

Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel.

For more visit www.drnerman.com or call 972-54-427-8667.

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Hydrotherapy for Colds and Flu: The Magic Wet Sock Trick!

2/18/2014

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Hydrotherapy for the Flu: Magic Wet Sock Trick!

What is Naturopathic Hydrotherapy? It is the application of water in any form, (hot or cold) either externally or internally, in the treatment of disease and maintenance of health.

Hydrotherapy is a cornerstone treatment in Naturopathic Medicine. Infact, it was the first treatment used by the early pioneers in the field of Naturopathy. Sadly, hydrotherapy has much been forgotten today by most practitioners of Holistic Medicine. Hydrotherapy is a simple set of treatments with water that when used can have amazingly positive results for a persons health and vitality.

Check out this trick!

If you have a head cold or flu and you want to improve you condition I suggest trying this classic hydrotherapy trick.

Preparations: In the evening before going to bed, prepare by having a pair of cotton socks and a pair of wool socks. They must be at least 90% cotton and 90% wool, respectively.

Step 1: Soak the foot part of the cotton socks in cold tap water and wring them out thoroughly. Place the socks close to the basin or bathtub used in the next step. Note: If your feet are already warm (e.g., you have already been in bed) you can skip to Step 3.

Step 2: Put your feet into a basin or bathtub of hot water to warm up your feet. Soak them for a few minutes until they are hot and pink.

Step 3: Remove your feet from the hot water and quickly dry them off. Immediately put on the cold wet cotton socks, and then over them, put on the dry wool socks.

Step 4: Go directly to bed and keep the feet covered through the night. The therapy does not work if you or your feet are uncovered, such as when walking around or sitting in a chair uncovered.

Over time your feel will heat up and blood flow will be directed to your feet which will help your immune system and cold tremendously. Note that this treatment works best when combined with other remedies for flu and colds like a honey remedy, increased fluid intake, sleep, and immune-boosting supplements such as garlic, vitamins A, C, D and E, and zinc.

Warning! This trick is not suitable for everyone:

Powerful medicine requires responsible use - I want to impress upon you clearly that hydrotherapy is a powerful medicine and as such must be practiced with care and with the supervision of a trained hydrotherapist. It really must be appropriate for the person’s medical condition. Applied properly hydrotherapy will produce great results, but applied inappropriately to the wrong person can be damaging, if not life threatening. People who have high blood pressure, heart disease or are on heart medication, people with a weak or debilitating condition, acute injuries (within 24 hours), tuberculosis, peripheral vascular disease, Raynauds, diabetic neuropathies, hemophilia, diabetes, pregnancy or have any cancer or malignancies should not do hydrotherapy including this abovementioned sock treatment - infact it can be extremely dangerous, so consult your local naturopathic physician or you western physician to see if hydrotherapy is appropriate for you.

This is not the only trick up my sleeve:

The example above is just one of many hydrotherapy techniques. There are others methods of using water that can address chronic headaches, fatigue, laryngitis, cough, respiratory issues, hemorrhoids, insomnia, and anxiety. I suggest that if you are interested in hydrotherapy that you seek to find a qualified practitioner of hydrotherapy in your area (myself included) or read up on the topic. I truly wish more people knew about hydrotherapy because as hard as it is to believe, water can make a major difference in improving ones health.

Dr. Anders Nerman, ND.

Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. For more visit www.drnerman.com or call 972-54-427-8667.

Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.

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The "GARLIC TRICK" - The Ultimate Home Remedy for Chest Colds

11/4/2013

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If you or someone you know gets sick this winter with a chest cold there is a home remedy that one should definitely consider using to clear the chest of mucus and help kill the invading bacteria in the lung - Garlic latin: Allium Sativa sp. I want to share with you the secret of how to properly prepare the Garlic so that the "Garlic Trick" will work for you.

This well known home remedy was one of the first I learned in Naturopathic Medical school years ago and it has proven itself effective time and again for helping my patients get over nasty chest and head colds fast. Although most people know that eating garlic during a cold helps boost the immune system many people don't know the most important ingredient to making this Garlic "trick" work---exposure to oxygen/air, time and crushing of the garlic. Why? Because research has shown that by crushing the garlic one exposes the chemicals inside the cells to air which activates a chain on chemical reactions necessary to create its antibacterial and antiviral components. In this way Garlic chemically acts much like those "hot pockets" one uses when skiing to warm their hands - exposure to air to start the chemical reactions. Research has shown crushed garlic to be bacteriostatic, antiviral and antifungal inhibiting the growth of a wide range of pathogens including Staphylococcus sp., Neisseria meningitidis, Corynebacterium diphtheria and Vibrio cholera. Chopped garlic that has been exposed to the air for 10-20 minutes will do the trick!

I usually recommend that one raw clove is finely chopped and exposed to air for 10-20 minutes. This can be swallowed 1-2 times/day while sick. (Note it can be very hard to swallow if raw - one good way to eliminate the strong scent is to take it mixed in honey). Garlic is one of the best herbs for upper respiratory (chest) infections because the antibacterial chemical in garlic is excreted out of the body through the lungs thereby acting strongly on bacteria in the lungs. Cooking the garlic will remove the antibacterial compounds and make it ineffective.

This may come as a surprise to some but caution should be taken when using fresh garlic in high amounts. It is not appropriate for people with stomach ulcers, gastrointestinal reflux or other stomach conditions as it can irritate the stomach lining. As well, fresh raw garlic should not be used during early pregnancy due to its uterine stimulant action and during breastfeeding as it tends to cause colic in babies. Also diabetics with unregulated blood sugar so should not use garlic because it affects insulin levels. Fresh garlic may increase the effects of anticoagulant drugs like Warfarin so people on blood thinners or people going into surgery should not use it.

Garlic is really one of the easiest and most effective home remedies available for chest colds! It works fast and effectively if properly prepared. So remember to crush that garlic for better health this Winter! it will do the trick!

Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. For more information visit www.drnerman.com or call 972-54-427-8667 for a FREE 15-minute consultation or to book an appointment.

Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.

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A Vitamin a day will keep the Doctor Away this Winter

10/31/2013

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Generally I do not feel people need to use Vitamins unless they have a known vitamin deficiency. However, in the winter there are some real concerns about becoming Vitamin D deficient. Vitamin D is made in your body with the help of sunlight. And with sunlight being very minimal in the winter, we are at risk of becoming deficient and if we become deficient we may likely be at risk of getting sick more often.

Vitamin D has been found to be a central part in enabling the immune system to be primed to help to fight infection. So with low Vitamin D, one would be more likely to get sick. Since so many people are deficient, it may be worth getting tested by your doctor and if your are low, to take supplemental vitamin D.

Another reason to supplement Vitamin D, is that it is quite difficult it from food. Vitamin D is only in a few foods and often in very small amounts. Foods that provide vitamin D include Fatty fish (tuna, mackerel, and salmon), beef liver, cheese and egg yolks It is also found in foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.

Other vitamins that boost immune function and that have antiviral activity are Vitamins A, C and Zinc. Taking a supplement that has these vitamins might be necessary in someone who is prone to getting sick. If you think your immune system is weak try to find a natural supplement with these in it. However it should be noted that Vitamin A in high doses should not be taken during pregnancy.

For those of you opposed to taking vitamins I have the following list of Food sources of these immune boosting vitamins!

Foods highest in vitamin C include:
Papaya, Kale, Strawberries, Oranges, Hot Peppers, Red/Yellow Peppers, Dark Green Vegetables, (ie Brussel Sprouts), Pomegranate and Kiwi.

Vitamin A is found in:
Sweet Potatoes, Liver, Paprika, Cayenne, Cantaloupe, Butternut Squash, Dark Leafy Greens and Dried Apricots.

Zinc can be found in:
Pumpkin seeds, Cashews, Spinach, Beans, Mushrooms, Chicken and Beef.

Try eating more of these foods to improve immune function. Wishing you a happy healthy winter!

Dr. Anders Nerman, ND.

Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. For more visit www.drnerman.com or call 972-54-427-8667.

Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.

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5 Tips and 1 Natural SUPER Secret to an Easier Yom Kippur Fast

9/12/2013

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A lot of people dread Yom Kipper, a day of fasting with no water. The possibility of headaches, fatigue, and endless cravings for food are very real. You may experience this year after year. The truth is it does not have to be this way. Here are some helpful tips and one SUPER secret to make it through the fast with flying colors!

Chia - Secret Weapon for Fasting. (Picture of Chia Pet)

#1 Reduce Caffeine Early!

Two weeks before the fast slowly wean off coffee. Caffeine withdrawal is the number one reason for a hard fast. Stop drinking coffee 2 weeks prior to the fast. Switch to green tea (less caffeine) to minimize the withdrawal effects. Taper in such a way that you completely eliminate caffeine 3 days before the fast. Do this and you may not have to endure the symptoms prior to the holiday.

#2 Hydrate, Hydrate, Hydrate:

Honestly most people are dehydrated most of the time. The second most common reason for a bad fast is plain dehydration. So if you start out dehydrated, you will be that much worse on game day. Therefore, one should increase their water intake to at least 8 glasses of water/day (2L) for 2-3 days prior to the fast. Also avoid coffee as it is a diuretic and makes you lose water.

#3 Focus on eating complex carbs before the fast:

Complex carbohydrates like those found in whole grain pasta and breads, brown rice, fruits, vegetables, and beans (legumes) are best for maintaining your body's muscle energy levels during the fast. As an added benefit, carbohydrates help your body absorb water more efficiently, so eating carbs will aid in staying hydrated during the fast. Whole-grain products and fruits/vegetables that are high in fiber are best, as these will not only provide energy but are slower to digest and will keep you feeling fuller the longest.

Avoid complex simple carbohydrates (basically anything made from white flour or containing added sugars) as these kinds of carbs will make you MORE hungry due to their effects on blood sugar.

#4 Eat smaller meals before YK

Large meals will actually use up more water in order to process them. The goal is to feel full, not stuffed or bursting. Eating too much too quickly can also lead to crashing blood sugar and difficult hunger pangs a few hours after the meal. Your body will try to absorb all the extra nutrients quickly and will overcompensate, leading to a blood sugar crash.

#5 Drink Water, Not Coffee, Soda or Alcohol:

There is a final festive meal traditionally made before YK starts called seudah ha-mafseket: At this last meal before the fast try to drink lots of water, or sugar free sports drinks. Avoid beverages with caffeine (soda, coffee, tea) and alcohol, as these will worsen dehydration significantly if consumed right before the fast. Also avoid juices, as they are high in simple sugars, which will spike and then crash your blood sugar leaving hungry again a few hours later.

BONUS!! SUPER SECRET WEAPON FOR A SUCCESSFUL FAST! CHHH-Chia!!

Yes its true! Best known for its functional role in the growth of pseudo-hair on the Chai Pet. If you never heard of this super-food you are going to want to look into it. It is chockfull of goodness.

Besides being awesome in a nutritional sense, Chia seeds also have an added benefit of holding 10 times their weight in water. Therefore, they are good for decreasing the effects of a fast because the seeds act like mini time-release water capsules.

People swear by this little secret and I would like to share it with you.

Chia “Fast” Relief Instructions:

How to make it:

1. Soak 1 tsp in 1 cup of water overnight in the fridge.

2. Add the chia into water and drink right before the fast.

3. Experience an easy fast.

I wish everyone an easy but meaningful fast this year! G’mar Hatima Tova!

Dr. Anders Nerman, ND

Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. He has focus in the treatment of Digestive Disorders, Food Allergy/Intolerance Testing, Infertility and Hormone Balancing, Chronic Pain/Fibromyalgia, Chronic Fatigue and Weight Loss. For more info contact: [email protected] or visit www.drnerman.com. To book an appointment call 054-427-8667.

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Pomegranate Powers!

9/4/2013

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Photograph by Anders Nerman Artist Colony of Jerusalem, Israel

This post is an excerpt from an article I wrote for English Update Magazine in the Sept 1, Vol.4 #143

Pomegranates are popping up everywhere in Israel this time of year. They are amazingly beautiful to see and are a sign that the Jewish New Year (Rosh Hashanah) is coming. There is a tradition to eat them on the first night of Rosh Hashanah as a siman (sign) that the coming year we will have an “increase in our merits”. It is one of the Shivat Haminim, the Seven Species for which the Land of Israel is praised. Personally, I think there should be a tradition to eat them all year round because they’re also extremely good for our health! Let’s start our new year off right with a discussion about the powerful medicinal properties of pomegranates.

Anti-inflammatory - Pomegranate seeds possess anti-inflammatory properties – they inhibit enzymes (cyclooxygenase and lipooxygenase) that are responsible for inflammation. Tylenol also works in this way. Eating pomegranate is a good choice for easing the pain associated with osteoarthritis, fibromyalgia, or any other chronic inflammatory conditions.

Anti-osteoarthritis: Besides being able to block inflammation that causes pain in osteoarthritis, researchers believe that pomegranate can help block inflammation that contributes to the destruction of cartilage. In test tubes, extract of pomegranate blocked the production of an enzyme that destroys cartilage in the body.

Anti-aging – A glass of pomegranate juice a day could keep the wrinkles away, according to a study that showed it slowed down the ageing process of DNA. Researchers found that the antioxident rich juice also slowed down the natural oxidation ('wear and tear') of DNA. The results found a significant decrease in a marker associated with cell damage that disrupts brain, muscle, liver and kidney functions, as well as speeding up the aging process.

Heart protector - At Technion University, Israel’s Institute of technology, it was shown that pomegranate juice has heart protective, immune enhancing properties similar to those in green tea. Pomegranate has also been shown to lower bad LDL cholesterol and raise good HDL cholesterol. One study of mice with atherosclerosis showed that pomegranate juice slowed the growth of arterial plaque formation. A few small studies in people found that pomegranate juice improved blood flow and kept arteries from becoming thick and stiff, which causes high blood pressure. Pomegranate also lowers blood pressure, mainly systolic blood pressure (the top number in a blood pressure reading).

Menopause: In the Middle east there is a tradition to use pomegranates to treat menopause. It has been shown recently to play a role in preventing and treating estrogen-related cancers.

It is the only plant in the world that contains estrone, which is produced from progestrone, estrodiol and androgens. Estrone is often the main source of estrogen in postmenopausal women or women who have had their ovaries removed. Post-menopausal women would greatly benefit from pomegranates to relieve the common symptoms of menopause.

Hormone Balancing - Also pomegranates alter the estrogen receptors, altering the effect of all the excess estrogen in the environment, which is important in North America and Israel were women are overloaded by environmental estrogens which leads to estrogen dominance.

Anti-cancer: In test tubes, pomegranate extracts made from juice, rind, and oil slow down the reproduction of cancer cells and hastened their death. Some extracts also help reduce blood supply to tumors, starving them and making them smaller. In one human study, men who had undergone surgery or radiation for prostate cancer and drank 8 oz. of pomegranate juice a day, effected the amount of time it took for their PSA levels to double. Men whose PSA levels double in a short period of time are more at risk for death from prostate cancer. If you are being treated for any cancer, be sure to ask your oncologist before you take pomegranate or any herb or supplement. Some may interact with cancer medications, making the medications less effective.

Immune Enhancing: Pomegranate fruit is very high in vitamin C. One pomegranate provides about 40% of the daily requirement of this vitamin, juice would provide even more. Vitamin C is important for a functional immune system. C and it helps wounds heal and skin maintain its elasticity.

How to Take It: There is no standard recommended dose for pomegranate. Eating the fruit and drinking the juice as part of a healthy diet is considered safe. Juice is probably a more cost effective way to get the health benefits. Drinking 8 - 12 oz. of pomegranate juice per day is considered safe. Look for 100% juice with no added sugar.

Possible Interactions and Precautions:

Pomegranate may trigger side effects when it is taken with some herbs, supplements, or medications. Theoretically, pomegranate juice may interact with several medications (much like grapefruit juice does). For that reason, be sure to tell your doctor if you drink pomegranate juice. If you have diabetes, ask your doctor before drinking fruit juices, including pomegranate. If you have diarrhea, do not drink pomegranate juice or take pomegranate extract. Pregnant women should not take pomegranate extract because it may contain fruit rind. The juice, however, is considered safe.

I would highly recommend a handful of Pomegranate seeds or a glass of Pomegranate juice each day as a great addition to your diet. Have a Happy and Healthy New year!

Dr. Anders Nerman, N.D. is a Naturopathic Doctor with an Integrative Family Medical practice in Wolfson Medical Center in Jerusalem, Israel. He has focus in the treatment of Digestive Disorders, Food Allergy/Intolerance Testing, Infertility and Hormone Balancing, Chronic Pain/Fibromyalgia, Chronic Fatigue and Weight Loss. For more info contact: [email protected] or visit www.drnerman.com. To book an appointment call 054-427-8667.

Information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem.

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The "Undiet" Book by Meghan Telpner

7/7/2013

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I can not begin to start to express my excitement when I read Meghan Telpner's new book titled "Undiet." Over the years I have tried to find good resources to give my patients to help them acclimatize themselves to a complete "holistic" diet transition, one that is so necessary for us all but seemingly so difficult without proper tools and guidance. I like this book because Meghan has amassed a ton of health information on optimal eating and repackaged it in a way that enables your Average Joe to get to the finish line of healthy eating. Meghan, the Toronto based self-titled "Nutritonista" has created such an awesomely useful book, that I had to recommend it. Dr. Nerman Approved! Anyone really wanting to change their lives for the better had better read this book!

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Calories DO count on Shabbat...You're not going to believe how many we consume on the Sabbath.

Hydrotherapy for Colds and Flu: The Magic Wet Sock Trick!

The "GARLIC TRICK" - The Ultimate Home Remedy for Chest Colds

A Vitamin a day will keep the Doctor Away this Winter

5 Tips and 1 Natural SUPER Secret to an Easier Yom Kippur Fast

Pomegranate Powers!

The "Undiet" Book by Meghan Telpner

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