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At-a-glance

Contrary to popular belief, recent research concluded that eat-ing breakfast does not help you lose weight

Other recent research also found that eating breakfast does not improve your metabolism. Instead, it was linked to a greater overall dietary energy intake

Omitting breakfast, as part of an intermittent fasting schedule, can have a number of important health benefits, from improving insulin sen-sitivity to helping your body shift into burning fat instead of sugar as its pri-mary fuel

Another recent study found that a three-day long fast can regen-erate your entire immune system, even if youre elderly, and may offer protection against the toxic effects of

chemotherapy

Jewish Halacha allows adjusting ones diet for changing times espe-cially for reasons of health. Contrary to popular belief, breakfast is not the most important meal of the day. In fact, omitting breakfast, as part of an intermittent fasting schedule, can have many important health benefits, from improving your insulin/leptin sensitivity to helping your body more effectively burn fat for fuel.

Longer bouts of fasting have also been shown to have potent health benefits, including the regeneration of your immune system, as demon-strated in recent research.

In the past, it was believed that skipping breakfast might hinder weight loss, or even make you gain weight, but recent research demon-strates theres no truth to this theory.

Eating Breakfast Doesnt Aid Weight Loss Efforts

A study divided 309 overweight and obese but otherwise healthy adults into two random groups. Some were told to eat breakfast, while the others were told to skip it.

Breakfast- Not the Most Important Meal After All...



7/2/1426

- Tzippys Tidbits -

The researchers specifically wanted to find out whether eat-

ing or not eating breakfast had any impact on weight loss. After 16 weeks, the researchers found no difference in weight loss between the groups. In essence, it didnt matter if they ate breakfast or not.

It s worth noting that they didnt control the food intake of any of the participants. Most likely, the reason why there was no notable weight loss difference between those who ate breakfast and those who didnt, is that they may all have been eating an overall inappropriate diet, as most Americans do.

After all, if youre eating large amounts of refined carbs and pro-cessed fructose throughout the day, skipping breakfast may not be enough to achieve weight loss, as this type of diet actively prevents your body from effectively burning fat.

Eating Breakfast Does Not Im-prove Metabolism, Study Finds

Skipping breakfast is one form of intermittent fasting in which you restrict your daily eating to a specific window of time, say between 11am and 7pm, as an example. This type of eating schedule typically does pro-mote weight lossbut what you eat is another important factor.

This is especially true if youre se-verely overweight and eat a standard American processed food diet. Many people find that eating breakfast leads to feeling hungry again soon there-after, which can lead to unnecessary snacking. This is reflected in another recent study into the metabolic ef-fects of eating or skipping breakfast.

The study found that eating

breakfast was linked to a greater overall dietary energy intake. And again, the type of foods you eat for breakfast may be the key ingredient that is being overlooked in this type of researchboth past and present. Typically, you will find that eating a carbohydrate-rich breakfast will tend to make you hungry again far sooner than a low-carb, high-fat breakfast will. The reason for this is because if your body is using sugar as its primary fuel, it will need a refill at regular in-tervals, as sugar is a very fast-burning fuel.

Fat, on the other hand, is a slow-burning fuel, allowing you to feel sati-ated longer, and the more important fact is that you have loads more fat available than sugar stored as glyco-gen in your muscles and liver. While glycogen stores will only last for less than a day, your fat store can last for weeks. In addition to that, eating first thing in the morning also coincides with your circadian cortisol peak, which has an exaggerated impact on your insulin secretion. When you eat during this time, it leads to a rapid and large insulin release and a cor-responding rapid drop in blood sugar levels, more so than when you eat at other times of the day.

If youre healthy, your blood sug-ar level wont drop dangerously low (such as can occur with hypoglycemia) but they can drop low enough to make you feel hungry again, even though you recently ate. This effect is ampli-fied when eating a carbohydrate-rich breakfast, such as pancakes, muffins, cereal, or bread, with a large glass of juice for example.

Fructose Turns On Your Fat Switch

The term fat switch was



7/2/1428

- Tzippys Tidbits - - Tzippys Tidbits -

coined by a professor and author at the University of Colorado.

He explained that anytime we discuss sugar, were talking about ALL forms of sugar, including grain-carbohydrates, but some types are clearly more haz-ardous than others, in terms of their effect on your biochemistry.

Fructose is particularly trouble-some, as it activates a key enzyme, fructokinase, which in turn activates another enzyme that causes your cells to accumulate fat and resist letting any of it go. This is especially true if you are overweight, but far less of an issue if you arent.

But grains also break down into sugar in your body, thereby promoting insulin and leptin resistance just like other sugars, which in turn promotes obesity and makes losing weight a real struggle... There are also circum-stances in which carbohydrates can be converted to fructose in your body even when theres no fructose in the carbs.

Intermittent Fasting Works Best When You Also Cut Down on Carbs

The professor is a proponent of skipping breakfast, as it helps your body to enter into a more efficient fat burning phase. However, if youre overweight, then step number one is to reduce your overall sugar and grain consumption. He suggests cut-ting sugar by one-half to one-third of your normal intake. It s recommended keeping your total sugar/fructose intake below 25 grams a day, or as little as 15 grams a day if you have any health problems related to insulin and leptin resistance, such as high blood pressure, diabetes, or heart disease, until your insulin/leptin sensitivity has been restored.

You can then further boost your fat loss efforts by incorporating the principles of intermittent fasting, and by exercising in a fasted state. A simple way to get started with intermittent fasting is to simply omit breakfast, making lunch the first meal of your day. If you want to eat breakfast and skip dinner instead, thats okay too. The key is to limit your eating to a specific, narrow window of time each day (about 6-8 hours), rather than eating every two to three hours, all throughout the day.

Fasting for a Few Days Can Regenerate Your Immune System

In related news, another recent study has found that a three-day long fast can regenerate your entire im-mune system, even if youre elderly. The researchers described the find-ings as remarkable. Fasting for a few days, they found, has the power to kick-start your stem cells into produc-ing more white blood cells, which are part of your bodys natural defense arsenal.

They discovered that longer fasts (two to four days) led to the reduction of an enzyme called protein kinase A (PKA), which previous research has linked to life extension in simple organisms. Starving the body for a couple of days turns off the gene for PKA, and this is the trigger that tells your stem cells to shift into regenera-tion mode.

Other Health Benefits of Inter-mittent Fasting

Fasting has been a part of spiritu-al practice for millennia. But modern science has confirmed there are many solid health reasons for fasting, including the following:



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- Tzippys Tidbits -

are a number of mechanisms contrib-uting to this effect. Intermittent fast-ing has also been identified as a potent ally for the prevention and perhaps even treatment of dementia. First, ketones are released as a byproduct of burning fat, and ketones (not glucose) are actually the preferred fuel for your brain.

In addition to that, intermittent fasting boosts production of a protein called brain-derived neurotrophic fac-tor (BDNF), which activate brain stem cells to convert into new neurons, and trigger numerous other chemicals that promote neural health. It also protects your brain cells from changes associated with Alzheimers and Par-kinsons disease.

Cant Fast for Three Days? Try an Intermittent Fasting Schedule

Most people find it really difficult to fast for three days. Fortunately, there are many ways to fast, from intermittent daily fasting, to fasting for one full day a couple of times per week, to longer fasts that last 48 hours or longer. More rigorous fast-ing schedules also call for abstaining from all foods and beverages with the exception of water. The trouble with longer fasts, and water fasts in par-ticular, is that it s difficult to maintain compliance.

Daily intermittent fasting tends to have the highest compliance rate, and mounting evidence suggests intermit-tent fasting can provide many if not most of the same benefits as longer, more rigorous fasts. Again, when you fast daily, you restrict your eating to a specific window of time, such as an eight-hour window. You do this every day until your insulin/leptin resistance improves (which means your weight, blood pressure, cholesterol ratios, or

Normalizing your insulin and leptin sensitivity, and boost-

ing mitochondrial energy efficiency: One of the primary mechanisms that makes intermittent fasting so benefi-cial for health is related to its impact on your insulin sensitivity. While sugar is a source of energy for your body, it also promotes insulin resistance when consumed in the amounts found in our modern processed junk food diets. Insulin resistance, in turn, is a primary driver of chronic diseasefrom heart disease to cancer. Intermittent fasting helps reset your body to use fat as its primary fuel, and mounting evidence confirms that when your body be-comes adapted to burning FAT instead of sugar as its primary fuel, you dra-matically reduce your risk of chronic disease

Normalizing ghrelin levels, also known as the hunger hormone

Promoting human growth hormone (HGH) production: Research has shown fasting can raise HGH by as much as 1,300 percent in women, and 2,000 percent in men, which plays an important part in health, fitness, and slowing the aging process. HGH is also a fat-burning hormone, which helps explain why fasting is so effective for weight loss

Lowering triglyceride levels and improving other biomarkers of disease

Reducing oxidative stress: Fasting decreases the accumulation of oxidative radicals in the cell, and thereby prevents oxidative damage to cellular proteins, lipids, and nucleic acids associated with aging and dis-ease

Longer fasts have also shown to promote longevity in animals. There



7/2/1432

- Tzippys Tidbits -

diabetes normalizes).

After that, you just need to do it as often as you need to maintain your healthy state.

Compliance is always a critical factor in any of these approaches and it seems this is one of the easi-est intermittent fasting schedules to implement. It really is amazing to me how the food cravings just van-ish once youve regained your ability to burn fat for fuel. You dont need iron willpower or enormous levels of self-discipline to maintain this eating schedule. Yes, you will get hungry, but your hunger will be appropriate and you will be surprised at how much less food will completely satisfy you once you regain your metabolic flexibility and no longer need to rely on stored sugar in your body for your primary fuel.

Contraindications

Both intermittent fasting and longer fasts are appropriate for most people, but there are some contrain-dications to be aware of. Ideally, you should avoid fasting if youre hypogly-cemic, and work on your overall diet to normalize your blood sugar levels first. Then try out one of the less rigid versions of fasting.

One of the keys to eliminating hy-poglycemia is to eliminate sugars, es-pecially fructose from your diet. It will also be helpful to eliminate grains, and replace them with higher amounts of quality proteins and healthy fats. You can use coconut oil to solve some of these issues as it is a rapidly metabo-lized fat that can substitute for sugar, and since it does not require insulin, it can be used during your fast.

However, it will take some time

for your blood sugar to normalize. If you do attempt any kind of fasting schedule, be sure to pay careful atten-tion to hypoglycemic signs and symp-toms, and if you suspect that youre crashing, make sure to eat something, like coconut oil. Also avoid fasting if youre living with chronic stress (adre-nal fatigue), or have cortisol dysregu-lation.

Finding an Eating Schedule That Works

In conclusion, breakfast is not the most important meal of the day, and no matter how you tweak it, it might be causing you more harm than good. For most people, skipping breakfast might be the easiest way to remind your body how to effectively use fat for fuel.

Once you make this shift to fat burning mode, your hunger for un-healthy foods will dramatically and al-most magically disappear, and you will not have to exert enormous amounts of self-discipline or will power to re-sist unhealthy foods that you know will increase your risk of disease.

However, it is important to under-stand that intermittent fasting is not something you need to do non-stop for the rest of your life. Once your weight is ideal, and you have no high blood pressure, abnormal cholesterol ratios, or diabetes, then you can have more meals until or unless the insulin/leptin resistance returns.

Disclaimer

The information in this article does not constitute

medical advice and is not intended to be a substitute for

proper medical care provided by a physician. The Weekly Link

assumes no responsibility for any circumstance arising out of

the use, misuse, interpretation or application of information

in this article.



7/2/1434

MONDAYAND



7/2/1436



Wonderful small

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Vouchers of any kind accepted

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f



7/2/1438

YERUSHALMI KUGEL.........................$299EAPRE-PACKAGED CONTAINER

1274 39th STREET BROOKLYN, NY718-437-3000 FAX 718-435-1555

SALE DATES

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FRESH PRODUCE

All prepared foodsand the repackagingof products are underthe supervision of the

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SALES FOR BROOKLYN STORE ONLY

EMAIL: [email protected]: 718-435-1555CALL: 718-437-3000

3 WAYS TO PLACE YOUR ORDER!

MEAT SAVINGS

While supplies last. Limit 4 per customeron all sale items. $10 non-sale items required.

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7/2/1440



7/2/1442

SALEfs40%

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Sunday, Thursday & Friday: Closed



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C R O W N H E I G H T S



7/2/1444



For special orders, call us:646-784-6930

Under strict Rabbinical supervisionof Machzikei Hadas of Antwerp Be

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n G

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7/2/1446

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7 oz.

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1 gallon

$.99

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HOUSEHOLD

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Valid: Feb. 26 - Mar. 4MEGA SPECIALS

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address: 5314 13th Ave tel: 718.436.5353

fax: 718.871.7128

email: [email protected]

Gold Nut

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7/2/1454



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7/2/1456

1

Rachmiel got four more as kitchen help. So many envied this job that people battled for it. In addition to offering extra food, the kitchen was always warm, and the work wasnt exhausting. A camp tailor and four inmates to serve as extra police were also selected. The rest of that Sunday was free. When the bells called lights out, it was still daylight. In our bunks, however, we saw only unfinished wood. The nights were still cool, but the com-bined body heat of eighty or more inmates in our room was enough to make one sweat. I watched my father as he pulled himself into his bunk, careful to avoid splinters.

In the beginning our camp was big news in the area. On Sun-day the peasants would stroll by to find out who we were and why we were there. Although this region was known for its intense dislike

of Jews, the local people, hearing that our identity was our only crime, showed genuine outrage. When an SS man saw some peasants at the fence, he admonished them to leave at once and never come back.

It was unusually warm for the middle of May. On Monday, our first workday, the bells rang at 4:00 A.M. It was dark when we assembled in the yard. The Kommandant from the Stadium camp and Dr. Neumann were in the center, surrounded by several SS men and a few of our policemen. I hoped that, as Papa had predicted, by now Neumann had forgotten about me. He did not, however, and after four hundred inmates, including my father and me, were separated from the rest, I suddenly heard,

12

DENTISTDURING THE WARMEMOIRS OF NAZI YS CRUELTIES



7/2/1458

2

I left last and walked in the last row, without any idea what they ex-pected of me. It was shortly before daylight, and I could see that despite the color of their uniforms, our com-manders were neither Gestapo nor SS. Their coats lacked the Gestapo insignias and had no lapels. Their faces looked modest and unassuming. That made me curious about who they were.

The man in the black uniform who walked behind me carried a briefcase. I dropped back a bit and walked be-side him. I wanted to say something, to begin to talk to him, but my words got stuck in my mouth. He hardly looked at me. I saw a weathered sign on a post, indicating that the road led toward Poznan. Finally I dared to ask him whether we were going to Poznan. A few agonizing moments passed, and he didnt answer me. I was about to repeat my question when he spoke up. We were advised not to frater-nize with our prisoners. Then after a while he added, We are going to the Hoch und Tiefbaugesellschaft, to Brodzice. Though he spoke German, I was sure that he wasnt a German. I guessed that he was either a Volks-deutscher or a Pole.

What is Hoch und Tiefbauge-sellschaft? I asked him, to keep the conversation going.

They are building a railroad here, he answered. After that our conversation took a more normal course. We still had an hour to march, he said, meaning that we would have a four-hour walk to and from work. As we left the main road,

DENTIST DURING THE WAR

Dentist, report to Dr. Neu-mann.

An electric shock went through me. I didnt know what to do. I feared to respond, and at the same time I also feared not to. Every second seemed like an hour. When I was called again, I still hesitated. You have no choice, Papa said. You have to go.

I made my way through the line, then ran forward, stopped, and clicked my heels two meters in front of him. Dr. Neumann, Bronek Jakubo-wicz reports to you as ordered, I said brightly.

He scanned me from top to bottom and then motioned me to his side. Wait here, he said.

I turned and found myself stand-ing in a row with the SS and all the Nazi dignitaries. When I raised my eyes, a thousand fellow inmates looked at me, puzzled about why I was called there. I wanted to be with them. This was not my place. I had not chosen to be here. The remaining men were soon arranged in groups. Then Neumann pointed at the first four hundred and said to me, Dentist, youll be their Kolonnenfhrer. Thereupon he chose a Kolonnenfhrer for each group.

As we were led out, I saw many men wearing black, the color of the Gestapo, waiting for us at the gate. Dr. Neumann handed one of them a list of our names, and they took charge of us, ordering us to march out. On the road they began to prod us to walk in military rhythm. Eins, zwei, drei, vier, they repeated.



Wishing ourcustomersa happy &healthysummer!



7/2/1460

3

DENTIST DURING THE WAR

the sun began to clear away the morn-ing haze. We then marched around a crescent lake, our shoes pounding and raising clouds of dust. Soon barracks became visible. This is it, the man said, pointing at them.

The first building was clearly for offices. The second looked like a kitchen and hall, and the third had picks, shovels, and wheelbarrows in front. This was the toolshed. One guard insisted that we approach the workplace respectably. One, two, three, four, left, he prompted. But he had to settle for the sound of tra-tra and ta-ta.

The guard I had talked with seemed to be in command. He handed some papers to the guard at the gate, who scanned them briefly and then asked the first, in Polish, how many we were. Four hundred seven, he squeezed out.

Then the second guard turned and asked the people around him, only this time in German, how many inmates they each needed. Fifty, forty, thirty-five, they answered.

He assigned them as many of us as they asked for, and each led a group away from the yard. Twenty of us, I among them, remained standing. To our left I saw a couple of cauldrons resting on a hearth. A woman about thirty years old was standing at the kitchen door. Mr. Witczak, dont for-get, I need three men, she called.

He pointed at the nearest three and told her to take them. Then she reminded him that she needed two more people to fetch water for her.

He pointed at me and the man next to me and grunted, You two work with Stasia. And with that he turned and led away the remaining inmates.

The woman Stasia equipped her three kitchen helpers with knives and buckets of potatoes. Then she handed the two of us four pails. Take these, she said in a friendly voice. Pointing in the direction of a forest, she con-tinued, Youll find a spring in these woods. Follow this road, and youll come to a small path. She was at a loss to explain the trail further, so she signaled the guard. What is your name, mister?

Tadeusz, but everyone calls me Tadek, he said.

Tadek, can you show them the spring? He was also puzzled. Stasia pointed out a few markers, but he shook his head. Stasia, with good intentions, gave us two shoulder-car-riers. Here, they will make it easier.

By this time the three potato peelers were hard at work. I saw how clumsily David Moszkowicz, a Jewish elder from Dobra and a confidant of Mayor Muszynskis, handled the potatoes. This was, no doubt, a first for him, and every so often the knife slipped out of his hand. This didnt es-cape Stasia. She took the potato and showed him her skills, how to roll it around the knife.

To be continued beH



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7/2/1464

Come and join us for a Fantastic Two - Week

SHALHEVES SUMMER PROGRAM

ATTENTION

LADIES

July 7,

Reb. Vital Kalmanowitz -

The Number Seven Is Beloved

July 7,

Reb. Yehudis KarelitzThe Power of Surrounding Inuence

in Todays Society

July 9,

Reb. Esther Twersky -

The Inherint Beauty of a Bas Yisroel

July 14,

Reb. Vital Kalmanowitz -

The True Heroes That Keep Shemitta

July 14,

Reb. Ruth Assaf -

A Revolution to the Churban

July 16,

Reb. Tehilla JaegerThe Womans Daily Role in

Rebuilding the Bais Hamikdash

MONDAY MORNING 12:30

WEDNESDAY MORNING 12:30

MONDAY EVENING 8:45

Take the Shiurim with you on your Summer Vacation!! All Shiurim are recorded live on theSHALHEVES HOTLINE: (718) 819-3699

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SPECIAL COURSEIS YOUR CHILD

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7/2/1466

to the Parshah

ACROSS

1 Health resort

4 NJ yeshiva

7 Ski lit

11 Magician's stick

13 Songbird

15 Like a beaver

17 Choir voice

18 Handwriting on the wall

19 Etch

20 Discouragement, from a talking

horse?

23 __ there, done that...

24 Plea at sea

25 Auto safety feature

27 It may follow Egypt or Iran

30 Bust, as a balloon

32 Hair goop

33 Way around London, once

35 Cleaning helper

38 Family girl

42 Seeya!

43 Soda sipper

45 ____ and void

46 Vietnam's capital

48 Despise

49 Unit of fat

50 Letters on half a locket, perhaps

52 PC key

54 Photo ___ (camera sessions)

55 A grand

60 Grazing ground

62 Native dwelling

63 What a talking duck might do, to

make you laugh?

68 Word after hot or home

70 Sincere

71 In the thick of

72 Continue with the meal (2 words)

73 Trickle

74 Stir up some anger

75 Fax or FedEx

76 Queue after Q

77 Elephant's weight,

maybe

DOWN

1 Graceful bird

2 Hardly tanned

3 Against

4 Flowers

5 Cry from a crib

6 Some sheitel hues

7 P.I.

8 What a talking sheep

might hear a talking lamb doing in its

crib?

9 Feel the same way

10 Party hearty

12 Kennel occupants

14 Leg's midpoint

16 Landlord's due

21 Short flight

22 Cloth for 35-Across

26 Years in a decade

27 Eczema symptom

28 Opera solo

29 Indian bread

31 Trodden track

34 What you might press

on the telephone, to prevent

interruptions from a talking cow?

36 401(k) alternative

37 Numbers to crunch

39 International money

40 Applaud

41 Stately trees

44 Like a neat garden

47 Stipulations

51 Doc to read before asking

53 Leaves in a bag

55 Use a keyboard

56 Luau dances

57 Give a speech

58 Loony

59 Risk taker

61 When a door is not a door...

it's...

64 Hints

65 Fail to mention

66 A little more than 2 pounds

67 Paradise

69 Finish

Pesach Puzzle #2



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7/2/1472

Many public figures attended a ceremony held last week to mark the receipt of building permits and the beginning of construction of the Ramat Givat Zeev neighborhoodthe new neighborhood for American citizens in Israel. The event took place in a beautiful model apartment located on the slopes of the hill where the popular neighborhood will be built.

The building permits were just recently issued, after extensive efforts by ministers and MKs lobbying the prime minister to provide the permits immediately were successful. The developers were extremely pleased when the permits were issuedas were the hundreds of buyers from the United States who are waiting for their opportunity to realize the dream of aliyah and living in the first neighborhood in Israel built especially for olim from North America.

Among others, the ceremony was attended by Housing and Construction Minister Uri Ariel, who has been very active in obtaining the permits for the neighborhood; MK Rabbi Meir Porush, who was also instrumental in finalizing the permits; the head of the Givat Zeev council, Mr. Yossi Avrahami; the former head of the Yesha Council, Zev Chever (Zambish), dignitaries from the American Jewish Congress, journalists and more.Housing and Construction Minister Uri Ariel emphasized that Ramat Givat Zeev is an integral part of the State of Israel, and the neighborhood has become a very desirable destination for foreign residents because it provides a solution for a community seeking to live near Jerusalem in an environment that suits their lifestyle.

MK Rabbi Meir Porush said that he believes Ramat Givat Zeev is the ideal location for new olim, who seek to make aliyah and live on a high standard. Rabbi Porush emphasized that there is no better place that can be suggested to olim than Ramat Givat Zeev.The ceremony marks a breakthrough milestone for the neighborhood and the beginning of the realization of a dream. The neighborhood has been warmly received by the Orthodox community in the United States, and several hundred families have purchased luxury homes there.

Ramat Givat Zeev is the flagship project of Chish Nofei Israel. Many rabbanim in the United States have classified it as the most suitable way to realize the dream of American residents seeking to make aliyah.

The project offers exclusive advantages to ensure optimal absorption to the new residence, with emphasis on the creation of a warm, homogenous community that includes a plethora of schools and community institutions that are suited for the lifestyle of the residents. The Ramat Givat Zeev neighborhood offers a luxurious living experience with rich technical specifications in each home, spacious parks and shopping centers. Likewise, the neighborhood, located just north of Jerusalem, combines a suburban, peaceful environment with breathtaking views of the Jerusalem Hills, while still remaining close to the center of the capital city.

Now that building permits are in place, construction is expected to being very shortly.

CEREMONY MARKS BEGINNING OF CONSTRUCTION AT RAMAT GIVAT ZEEV THE NEW CITY FOR AMERICAN RESIDENTS IN ISRAEL


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vol 8 issue 42

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