Wellspring Issue #37 by The Wellspring

FEBRUARY 2019 // ADAR I 5779 // ISSUE 37

Live Your

Life Strong The crux of women's health specialist Dr. Chayala Englard's work

Let's Be Selfish Beth Warren with 10 steps to practice self-care

Say Yes to Carbs

Why you should not eliminate a food group from your diet

New Column!

Work Out Smarter, Not Harder 6 ways to firm up faster and double your results

Diamonds And Pebbles Along The Route Rabbi Ezra Friedman on navigating your way to happiness Hypothyroidism Changing your diet is not always the solution

Practice What You Preach This is your favorite nutritionist's go-to breakfast

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Editor In Chief Shiffy Friedman, LMSW, CNWC Nutritional Advisory Board Dr. Rachael Schindler • Laura Shammah, MS, RDN • Beth Warren, MS, RDN, CDN • Tamar Feldman, RDN, CDE Nutrition Contributors Tanya Rosen, MS CAI CPT • Shani Taub, CDC Health Advisory Board Dr. Chayala Englard • Chaya Tilla Brachfeld, RN • Miriam Schweid Fitness Advisory Board Syma Kranz, PFC Child Development Advisory Board Friedy Singer, OTR/L • Roizy Guttman, OTR/L

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The Wellspring Magazine is published monthly by Maxi-Health Research LLC. All rights are reserved. Reproduction in whole or in part or in any form without prior written permission from the publisher is prohibited. The publisher reserves the right to edit all articles for clarity, space and editorial sensitivities. The Wellspring Magazine assumes no responsibility for the content or kashrus of advertisements in the publication, nor for the content of books that are referred to or excerpted herein. The contents of The Wellspring Magazine, such as text, graphics and other material (content) are intended for educational purposed only. The content is not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your health care provider with any questions you have regarding your medical condition.

2/10/19 4:08 PM

From the Editor shiffy@wellspringmagazine.com

There is someone {us} out there for you One great perk of being the editor of this magazine is constant communication with Zahava List,

the narrator of our fascinating serial diary. In Unveiled, Zahava, who writes under her real name with refreshing candor and sincerity, reveals what it’s like to live with mental illness. While she is always upbeat and hopeful in our conversations, the last time we spoke, she addressed a painful issue, not only on her own behalf, but on behalf of those who still feel so stigmatized due to their condition. Recently, Zahava shared, several trailblazers in her community organized a groundbreaking event on mental health awareness. The speakers offered important insight on the subject, giving participants a better understanding of what mental illness means, how it exhibits, and the extent of its presence in the frum community—all of which was a great comfort to Zahava and her peers.

However, Zahava noted, she couldn’t help but hear the commentary from those who preferred to remain in the dark. “Why should this be addressed in such a public forum? If it doesn’t concern everyone, it shouldn’t be spoken about to everyone,” Zahava has heard fellow Yidden complain, both about this event and about periodicals in which mental illness has been addressed. To Zahava and others who live with such conditions, this antagonism is deeply painful. “Cancer doesn’t affect everyone,” Zahava said to me. “What makes discussing cancer in public okay, while mental illness remains a taboo subject? This only serves to further stigmatize the condition.” In every issue, our objective is to cover topics that are both pertinent to the majority of the population and those that will help individuals with a particular condition. Providing this balance of information has been one of our goals since our inception. When we plan our content, we don’t have a prototype of one reader in mind. Through offering a variety of content, our goal is to provide food for thought both to

Well-Put!

the health-conscious reader, as well as to the “I couldn’t care less about health but I care about my family” individual, and everyone else across the spectrum.

The current issue is one great example of this structure. Unless you’re one of the 2% of the population who has gotten their dental care down pat, the cover feature will help you brush up on that arena. As Dr. Moshe Ziegler points out, taking good care of our teeth should be a priority of every individual at every stage of life.

And then there are articles, such as Dr. Chayala Englard’s fascinating conversation on women’s health, that do not pertain to every segment of society. In this issue’s “Cup of Tea,” this exceptional pelvic floor specialist addresses some of the common conditions that plague women, especially during childbearing years, offering valuable tips on how they can be prevented or treated. We bring such niche topics to the fore on behalf of those individuals to whom it will serve as relief, as the thread of hope they’ve been seeking in their desperate state. When we interviewed Dr. Englard several years ago, the influx of messages from women who were relieved to learn that there was someone out there who could help them with their plight only served to drive this point home. As the frum community’s health magazine, we receive inquiries on a vast array of topics, some of which pertain to many members of the community, others to a smaller number—but none of which go unanswered. When we deem an issue too sensitive to be published in a public forum, one of our health consultants will respond to the reader in private.

Over the past three years, The Wellspring has become a welcome addition to many homes in Klal Yisrael. We’re grateful to have evolved into a source of education and empowerment to so many of you. As we take a giant step forward in order to provide more, we look forward to continue being that presence, rooting for you as you continue to take care of yourself and your family in a way that only you can. With a prayer for continued siyata di’Shmaya,

Sincerely, Shiffy Friedman

“Self-care boils down to knowing your worth.” Beth Warren, page

Adar I 5779 | The Wellspring 13

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Contents

WELLBEING

FEBRUARY 2019 ADAR I 5779 ISSUE #37

WELL INFORMED TORAH WELLSPRING By Rabbi Ezra Friedman WELLNESS PLATFORM By Rabbi Hirsch Meisels SECRETS OF A KOSHER DIETITIAN By Beth Warren, RDN HEALTH UPDATES IN THE NEWS By Rikki Samson FIGURES By Miriam Katz HEALTH ED Hypothyroidism By Laurah Shammah, MS, RDN WEALTH OF HEALTH Conference with Hindy Fried By Sarah Weinberger

22 26 28 30 36 38 42

80 82

LIVING WELL ASK THE NUTRITIONIST Can I Cut Out Carbs? By Shani Taub, CDC IN GOOD SHAPE 6 Ways To Double Your Results By Syma Kranz, PFC HEALTH PROFILE Client: Yonatan By Rachel Esses COVER FEATURE Mind Your Teeth By Shiffy Friedman AT THE DIETITIAN Constipation and IBS By Tamar Feldman, RDN, CDE CUP OF TEA With Dr. Chayala Englard By Shiffy Friedman MEMOS FROM A KINESIOLOGIST By Miriam Schweid

The next issue of The Wellspring will appear iy”H on March 20th.

16 Wellspring | February 2019

86 89

NEW COLUMN DIY By Miriam Schweid

EMOTIONAL WELLNESS By Esther Moskovitz, LCSW CHILD DEVELOPMENT Friedy Singer & Roizy Guttman, OTR/L SERIAL DIARY By Zahava List CLEAN SLATE By Shiffy Friedman

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Springboard

Letters

Tongue-Tie, Bedwetting, Order and Anger More on Tongue-Tie

Issue #35: Cover Feature

Thank you for your informative magazine.

Your article on tongue-tie was especially interesting, specifically that Racheli went to have the procedure for herself as an adult. Since at the time the magazine went to print she was still in the two-week span of her stretching exercises, her progress was not recorded. Could you share any update? I would love to hear about her post-procedure experience, and how her tongue-tie is faring now. invites readers to submit letters and comments via regular mail or email to info@ wellspringmagazine. com. We reserve the right to edit all submissions and will withhold your name upon request. We will honor requests for anonymity, but we cannot consider letters that arrive without contact information.

Thank you and looking forward to hearing from you.

Name Withheld

“Racheli” responds: My lip and tongue are healing very well, Baruch Hashem, and I love being able to lift my tongue properly! I was strict about doing the stretches to prevent reattachment, though it’s important to keep in mind that a new frenulum will grow back to some degree. I plan to start craniosacral therapy specifically for tongue-tie, so I can take the stretches further and hopefully release tension in my mouth and neck.

20 Wellspring | February 2019

As a side note, I experienced an immense amount of pain for 2-3 days after the procedure, even though I had been expecting to have an easy recovery, like my children. Apparently, the older you are, the more nerves and increased muscle memory you have. If you’re thinking about getting your children’s ties revised, do it sooner rather than later.

••• Thank you so much for the feature on tongue-tie. As a mother of three boys who were all affected by tongue-tie, one also with lip-tie, the information provided in the article was immensely valuable. As a professional who helps women overcome obstacles during the transition to motherhood, I encounter tongue-tie and lip-tie very often. The article and supplemental interviews covered every angle, explaining the conditions and how difficult they can be to diagnose, as well as providing information on where to attain a diagnosis. I was particularly impressed that the history of these conditions were covered, as well as why there is an uptick in diagnoses, which leads some doctors to believe the whole thing is a fad, and the possible genetic link. The advice

supporting extended nursing and how it impacts formation of the mouth was tremendously informative and encouraging. The article was thoughtfully researched and executed. I plan to hang on to my copy for use with future clients who may have questions. Yaff i Lvova, RDN

Our Bedwetting Experience Issue #36: Quick Question

First and foremost let me thank you for your very informative publication. I enjoy it each month. I would like to weigh in on the bedwetting issue, even though my two bedwetters are now married and parents themselves.

For one of my children, just giving her the responsibility to take care of her bedding and laundry worked miracles. For the other one, the only thing that helped was DDAVP (Desmopressin). Unfortunately, many years after the fact, we found out that he was abused in school, and his bedwetting was probably exacerbated by this. May Hashem give us health and nachas, and bring Mashiach quickly in our days. E.L. / New York

Quick Question

My son recently started to urinate very frequently. After extensive testing, the doctors say he has an overactive bladder, which I think may be spurred by anxiety. Are there any vitamins that could help him? Also, which vitamins do you recommend that help get rid of fungus and bad breathe?

Name Withheld

Isn’t Anger a No-No?

Issue #35: Emotional Wellness

Thank you for your informative, professional publication. I look forward to it each month.

I’m wondering about the article about anger, in which the therapist discusses anger being used in a positive way. I notice that the article has no Torah sources.

In fact, Torah sources say that being angry is like worshiping idols (Rambam in Hilchos Dei’os and Gemara Shabbos) and that one who is angry subjects himself to all kinds of Gehinnom (Iggeres HaRamban). Mrs. Y. Homnick

Please see the response to this question in this issue’s “Emotional Wellness” column.

Order Does Matter Issue #36: Ask the Nutritionist

Thank you very much for your wonderful magazine. In the column “Ask the Nutritionist,” Shani Taub writes that “based on research, the sequence in which we consume our food has no significant impact on digestion.” I would like to point out the

Here are a few suggestions to help your son with frequent urination. He may have recently started drinking caffeinated drinks, which include coffee, hot chocolate, Coke, Diet Coke, and Dr. Pepper. These drinks are diuretics—they drain fluid from the body through increased urination, and should thus be avoided. I suggest your son take Maxi Health’s Maxi UTI™, as directed, for two weeks. This supplement helps support bladder health. If you believe that anxiety may be spurring his complaint, it’s important to deal with it appropriately.

Your questions about fungus and bad breath are related, since the appearance of fungus is a sign that the stomach enzymes are acidic, which also causes bad breath. Thus, I recommend taking acidophilus, which helps balance enzymes in the intestines. Maxi Health’s Maxi 5M™ is for younger children and Oraldophilus™ is for children who can’t swallow pills. Have your child chew 3 tablets, twice a day. This will reduce the acid, thus relieving the fungus and bad breath. If the fungus is on the nail, apply tea tree oil twice a day for at least 3-6 months. Take care,

Chaya Tilla (Tina) Brachfeld, RN, Health Kinesiology

Rambam (Hilchos Dei’os 4:6-7) does give an order in which food should be eaten, specifying that lighter food should be eaten first. Thanks again. C. B.

On Bedwetting and Tongue-Tie Issue #36: Quick Question, Springboard

Since the age of 3, my son has been way too large for his age, eventually becoming morbidly obese. We tried many different methods, from conventional medicine to alternative practices, to help keep his weight in check. When he was 14, we found out

about Mrs. Weider from Montreal and followed her method for cleansing the colon.

The belief is that many issues and conditions are rooted in a clogged colon. This was something we felt was worth pursuing, because my son had suffered from constipation since birth. Aside from it being the very first time my son successfully lost weight, we discovered a wonderful side effect: he stopped bedwetting completely! And although he ended up going off that diet after a few months, he never resumed bedwetting, b’chasdei Hashem.

In the article about tongue-tie, “Racheli” touched upon the issue of trauma in correcting tonguetie causing oral aversion. We ex-

perienced that with one of our babies. Yitty Friedman, a wellknown craniosacral therapist, does an amazing chessed with the newborns at the Aim B’Yisroel convalescent home. Whenever she sees the need for intervention, she does the procedure with utmost sensitivity and care. I actually saw my baby’s tongue come forward and relax while she was working on her, and, b’chasdei Hashem, we went on to have a beautiful nursing career. I enjoy your magazine tremendously. Hashem should give you further hatzlachah.

Name withheld

Mrs. Weider’s contact information is available through The Wellspring.

Adar I 5779 | The Wellspring 21

Well Informed

Torah Wellspring: Emotional Health By Rabbi Ezra Friedman

The Only Route to Happiness that is essentially our most pressing desire every month, is simchah, as the Shulchan Aruch states, mishenichas Adar marbin b’simchah. The sefarim tell us that true joy is the simchah that emanates from one’s avodas Hashem—Torah, tefillah, chessed, etc. In other words, our connection to Hashem ignites simchah in our hearts. The more connected we feel, the happier we are.

The hot topic this month,

There is no lack of comforts and counterfeit pleasures that an individual may turn to in his desire for happiness. True pleasure, however, is generated only by engaging in actions that connect us to Hashem. Conversely, when a Jew is distanced from Hashem, he feels dispirited and depressed. Every enjoyment in the world that is not derived from mitzvos and connection to Hashem does not have the capacity to give a Jew true pleasure. Every deed, both negative and positive, creates a malach. The tzaddikim say that the greatest limud zechus for klal Yisrael is that never has a malach created through an aveirah been born whole. This is because even if a Yid convinces himself that he feels good about what he did, in his heart of hearts he still experiences guilt. Since he isn’t fully present in the deed, it is incomplete, thus leading to the creation of an incomplete malach.

22 Wellspring | February 2019

When a Yid once confessed to his rebbe that he didn’t believe in Hashem because of the hardships he was experiencing in his life, the rebbe said to him, “I also don’t believe in the G-d you speak of. I believe in the Hashem who is good and loving.”

It may appear that an individual who engages in the pursuit of comfort and counterfeit pleasures is happy; he may do a great job in convincing others and even himself that this is the reality, but in a moment of truth he will admit that, as Chazal tell us, not only do counterfeit pleasures not bring him joy, but that the more he engages in them, the more dispirited he feels. If you want to feel simchah, you must find it in your connection to Hashem. But what if you’re engaging in Torah and mitzvos and you still don’t feel happy? Furthermore, what if you find you feel burdened and antagonistic, and you don’t see the connection between mitzvos and simchah?

G-d Is Not “Out To Get Us” In such a situation, one needs to regain the correct perspective concerning Torah and mitzvos. Hakadosh Baruch Hu granted us the Torah because of His great love for us. He knows that following its path generates the greatest pleasure a human being could experience in this world. “Ahavti eschem amar Hashem—I have loved you, says Hashem.” With an everlasting love—“Ahavas olam ahavticha.” The purpose of keeping Torah and mitzvos is not

If you’re finding my Torah to be a heavy burden, you’re carrying the wrong bag.

He knows that following its path generates the greatest pleasure a human being could experience in this world.

to “stay on Hashem’s good side,” and avoiding aveiros is not in order to evade retribution. Rather, “punishment” is a tool to cleanse us and bring us closer to Hashem, just like a washing machine is used not to destroy the garment, but to improve it. Hashem loves us and desires our closeness to Him. When a Yid once confessed to his rebbe that he didn’t believe in Hashem because of the hardships he was experiencing in his life, the rebbe said to him, “I also don’t believe in the G-d you speak of. I believe in the Hashem who is good and loving.”

The understanding of a G-d who is “out to get us” is an untrue belief held by other religions, and has no place in a Torah-true hashkafah. This is not our belief. Our belief is that Hashem loves us and is always on our side. When we are not infused with love of Hashem and fail to feel the excitement of keeping Torah and mitzvos, we are unable to be the happy, fulfilled Yid Hashem wants us to be. All humans are pleasure seekers. Hashem created us with a natural need for love and connection that is real and present, no matter how old or pious or self-sufficient we think we are. As a matter of fact, a profound understanding of this need is the secret to the success of all prominent PR companies. Their awareness of this need spurs them to create campaigns that leave us wondering how they managed to

convince the masses to spend big money on something as simple as a piece of plastic.

Diamonds or Pebbles If Yiddishkeit fails to connect us to Hashem, if keeping mitzvos fails to kindle in us a love for Hashem and a feeling of being loved by Him, then of course they do not imbue us with happiness. Conversely, they become a burden of do’s and don’ts. And in our quest to fill the need for connection, we erroneously turn to counterfeit pleasures. Thus, having the correct hashkafah is at the cornerstone of finding joy in Yiddishkeit. The Dubno Maggid tells a powerful mashal of a diamond dealer who went on extensive travels to acquire some precious stones. After hiding the diamonds well in one of his bags, he checked in to a hotel to get some rest. When he was offered to have a porter carry his luggage to his room, he initially declined, fearing for the safety of his treasures. But upon the porter’s further urging and his vow to deliver all of the goods in their original state, the diamond dealer acquiesced. Upstairs in his room, the dealer waited impatiently for his luggage to arrive. When a few minutes passed with no sign of the porter, he

started pacing his room, nervous and sweating. Finally, the porter knocked on his door and delivered all of his luggage—except for that one bag. When he asked about its whereabouts, the porter consoled him that one more bag would be coming up next.

Several minutes later, when the dealer heard another knock at the door, he hurried to open it. To his great disappointment, he soon noticed that something wasn’t right: the porter was sweating profusely, panting from the weight of the heavy suitcase he had just lugged upstairs. “If carrying this bag was so exhausting for you,” the dealer said to the porter, “this is not mine. My bag contained just a few stones that don’t weigh much.”

The Chioce of Purim Similarly, Hashem tells us: If you’re finding my Torah to be a heavy burden, you’re carrying the wrong bag. “Lo osi karasi Yaakov,” you’re not observing My Yiddishkeit, “ki yagat beYisrael,” because you’re working too hard. My Yiddishkeit is a pleasure to keep. My Yiddishkeit feels light on the heart.

On Purim, something wondrous occurred: the Yidden reaccepted the Torah. This time, the Gemara notes, was

Adar I 5779 | The Wellspring 23

Well Informed

Torah Wellspring: Emotional Health By Rabbi Ezra Friedman

However, the avodah of Purim is considered to be on a higher madreigah, because serving Hashem through love and joy is the ultimate approach in observing the Torah. profoundly different from the first time the Yidden accepted the Torah: they accepted it mei’ahavah, from love. If they were anyway obligated to observe the Torah, what made choosing the Torah so special?

Embrace Haman and Mordechai The sefarim tell us that the way the Yidden originally accepted the Torah, without a choice, is not the ideal way in which Hashem wants us to observe it. He wants us to embrace the Torah, to be emotionally connected to it, not to fulfill its commandments because we must. He wants us each to internalize ki hi chayecha v’orech yamecha, to feel that without Torah we simply can’t function. Ubacharta bachaim, he wants us to choose Torah, to see the life in it and to make an active decision to pursue it. The sefarim tell us that Yom Kippur is only “like” Purim, that there is an element in Purim that is even greater than the holiest day of the year. Yom Kippur is a day of fear. Yes, yirah is also an important component in the service of Hashem. We must have boundaries to live by. Saying that we love Hashem without following His guidelines is not authentic Yiddishkeit either. However, the avodah of Purim is considered to be on a higher madreigah, because serving Hashem through love and joy is the ultimate approach in observing the Torah. We first needed the kafah aleihem har kegigis—to be compelled to keep the Torah, but the ideal way to serve Hashem is out of love. Consid-

24 Wellspring | February 2019

er a child who doesn’t yet understand what’s good for him. There are times when he needs to be coerced into doing what’s best for him. As he matures, he begins to understand this independently. What starts out as coercion must metamorphose into actions done from his own free will. For this reason, Purim has a greater kedushah. It embodies the ideal approach to Torah—embracing it with love, with simchah. Fasting and self-affliction is not the ideal service. Once a Yid grasps that Hashem loves him always and he thus understands that everything that happens in his life is for his good, he no longer differentiates between Haman and Mordechai. He is grateful for every part of his life, both the tzaros and the simchos, with the same fervor. He simply feels Hashem’s love all day, every day.

WHEN YOU'RE HAPPY,

EVERY THING FALLS INTO PLACE.

The Gemara tells us that when Rav Masna started his discourse on Purim, he cited the verse (Devarim 4:7), “Ki mi goy gadol asher lo Elokim kerovim eilav… bechol kareinu eilav.”

No Nation Like Us The essence of Purim is this: Which nation is like us, so close to Hashem, that whenever we call to Him He answers us? Purim is a time when His love for us, and thus His desire to hear from us, is reinforced. Living with such a perspective makes keeping Torah and mitzvos a fulfilling and joyous experience. May we merit connecting to the true joy of Yiddishkeit and to feel the love of Hashem in our lives.

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Well Informed

Wellness Platform By Rabbi Hirsch Hirsch Meisels Meisels

Vitamin A plays a vital role in skin health. It appears that Hashem was the One to create a method of dermatological healing, not the pharmaceutical industry. When it comes to acne, people spend thousands of dollars to get rid of the blemishes on their skin. If acne sufferers would take a single blood test, I vouch that they would find that they’re deficient in the highly crucial vitamin A. (Even if the result is in the normal range, it will still lean toward the lower numbers.)

Today’s doctors like to cure acne by prescribing meds. But alternative medicine practitioners will turn to vitamin A for a solution, prescribing between 200,000 and 500,000 IU daily for three to four months. This is a high dosage, and can only be administered under the guidance of a doctor. However, the alternative medicine practitioners posit that the potential harm these large doses might generate in the body is only an iota of the damage that acne medications can cause. Alternative medicine practitioners also prescribe vitamin E, zinc, pantothenic acid, and GLA to ensure optimal skin health. Now that we’re on the topic of acne, allow me to digress. It’s important to note that those suffering from acne must fight the main enemy: an excess of

VITAMIN A: MORE THAN SKIN-DEEP RESULTS

Those among us in the middle age bracket may still remember how their mothers used to feed them as children with spoonsful of cod liver oil every day. Its odor wasn’t particularly desirable, but it didn’t harm anyone. What suddenly happened that this oil became considered a harmful substance?

oil contains large amounts of omega-3, the super-healthy oil that’s familiar to many of us as a miracle nutrient nowadays. Cod liver oil also contains a considerable amount of vitamin D, as well as vitamin A, over which the commotion occurred. I must admit that I believed the opinion of a certain doctor who publicized that vitamin A is harmful, trusting him blindly because his record was reputable. However, once I decided to do my own research, I realized that his claim that vitamin A is detrimental to the body, since it interferes with the absorption of vitamin D in the cells, is not only untrue, but to the contrary— vitamin A actually works hand in hand with vitamin D, preventing toxicity in the body. The fact that Hashem orchestrated that vitamin D and vitamin A are often found together in a certain food, such as in liver or eggs, is a sign that these two vitamins are meant to operate as a team.

Let’s understand what cod liver oil is. Produced from the liver of a fish called cod, this

The official government guidelines regarding the recommended dosage of vitamin

sugar in the body. They must reduce their carbohydrate intake, as well as their consumption of all vegetable oils, such as soybean, cottonseed, and corn oil, which are the main ingredients in mayonnaise and in many processed foods. Psoriasis, as well, heals beautifully from a regimen of vitamin A and D.

Busting the Myth As per the request of several readers, I would like to provide some clarity regarding the controversy surrounding vitamin A. Several years ago, I held the belief that cod liver oil contains too much vitamin A—a belief that has led many people to stay away from this potent source of nutrition. Since then, I’ve invested hours, days, and weeks to delve further into this subject, and I hope that I’ve finally come to a solid conclusion.

A is 3000 IU for adult men and 2300 IU for women, amounts that make toxicity nearly impossible. How much vitamin A must a person consume in order to reach a toxic level? Let’s look at a study that was published in 2003 in The American Journal of Clinical Nutrition, in which the researchers observed 250 people who had

It appears that Hashem was the One to create a method of dermatological healing, not the pharmaceutical industry. vitamin A toxicity. According to their conclusions, an adult is able to consume 40,000 IU and a child 4,000 IU before suffering any detrimental side effects. And if a person consumes vitamin A from a food source, such as cod liver oil, he is able to handle a lot more than that. We’re talking about very large numbers here! In other words, when a person takes a multivitamin, his vitamin A level will be way below even a risk of toxicity

In this column, Rabbi Hirsch Meisels, a renowned expert on healthy living, delivers vital health information culled from his years of experience as the founder and director of FWD, Friends With Diabetes. The information was originally transcribed from his lectures on his hotline, Kol Beri’im.

26 Wellspring | February 2019

Adar I 5779 | The Wellspring 15

Adar I 5779 | The Wellspring 27

Well Informed

Research-Based Recommendations By Beth Warren, RDN

||| SECRETS OF A KOSHER DIETITIAN |||

SECRET

#11

taking care of life shouldn’t get in the way of taking care of yourself.

28 Wellspring | February 2019

SELF-CARE IS NOT SELFISH

Self-care includes any activity we do deliberately in order to take care of our mental, emotional, and physical health. As with many proven healthy habits, we commonly overlook self-care. One reason is because it can be perceived as being self-absorbed. The basic principle of self-care is that you have to care for you. Self-care can be anything you do to feel good and be good to yourself. The most important thing to remember about self-care is that it is not selfish; it’s necessary to take of yourself so that you can take care of others. Good self-care is key to improved mood and reduced anxiety. It’s also a major component in establishing good relationships with oneself and others. Plus, if you don’t have a self-care routine in place, it will be harder to successfully lose weight and keep it off, since stress not only leads to emotional eating, but also inhibits fat oxidation. One of the most common reasons given as to why people don’t make themselves a priority is because of their various responsibilities. Whether family, friends, work, or volunteering, we are constantly pulled in different directions. But taking care of life shouldn’t get in the way of taking care

of yourself. With life’s responsibilities comes inevitable stress. To manage stress, you need to engage in self-care. We admit that we’re best able to handle what life throws our way when we’re feeling our best. If we’re mindful to take care of ourselves, we will be spurred to respond to stressors by learning how to relax, inducing a physical state of deep relaxation that can help any health problem caused by stress. Taking care of yourself helps you take better care of the people you love. If you get burnt out from taking care of others, you won’t be able to take care of yourself. Our lives understandably revolve around giving to other people, which causes us to give less to ourselves. It’s important to make ourselves a priority, and take some time out alone, as well. Here are some mantras you can say to give yourself permission for self-care each day: 1. You will get it all done! Stop thinking there isn’t enough time. 2. A little selfishness leads to greater

selflessness. 3. Don’t belittle the importance of your physical and mental health.

To schedule a nutrition appointment with Beth in the Brooklyn, NYC, NJ locations or virtually, or book an appearance, email beth@bethwarrennutrition.com or call 347-292-1725. Most insurances accepted. You can also follow her Instagram for healthy eating motivation and recipes @beth_warren

: re ca lfse e tic ac pr to s ay w e m so e ar e er H

4 In order for your action to fall under the self-care umbrella, it has to be something you actively plan, rather than something that just happens. It is a mindful choice, and you must treat it as intentional. Add certain activities to your calendar, announce your plans to others in order to increase your commitment, and actively look for opportunities to practice self-care. If you don’t consciously see something as self-care, it won’t work. Be aware of what you do, why you do it, how it feels, and what the outcomes are. Self-care boils down to knowing your worth. Remember how important this practice is in maintaining a healthy balance, managing stress, having better physical and emotional health, and aiding in weight management. Stop existing; start living. Start off by sticking to some basic examples of self-care. Over time, you will find your own rhythm and routine, and you’ll be able to identify more forms of self-care that work for you.

1 Create a “no” list, with things

you know you don’t like or you no longer want to do. Examples might include not checking emails at night, not attending gatherings you don’t like, or not answering your phone during lunch/dinner.

Follow a nutritious, healthy diet.

Get enough sleep. Adults usu-

ally need 7-8 hours of sleep each night.

Exercise. Exer-

cise is as good for our emotional health as it is for our physical health. It increases serotonin levels, leading to improved mood and energy. In line with the selfcare conditions, it’s important to choose a form of exercise you like.

Spend enough time with your loved ones.

Do at least one relaxing activity every day, whether it’s

taking a walk or spending 30 minutes unwinding.

Follow up with medical care. It is not

unusual to put off checkups or visits to the doctor.

Do at least one pleasurable activity every day; from

reading a good book, to cooking, or meeting with friends.

Use relaxation exercises and/or practice meditation. You can do these exercises at any time of the day.

Look for opportunities to laugh.

Adar I 5779 | The Wellspring 29

Well Informed

Health Updates in the News By Rikki Samson

COULD CYCLING AND SWIMMING BE PUTTING YOUR BONE HEALTH AT RISK? The Unfavorable Effects Of Low-Impact Exercise A disquieting new study of bone density in elite cyclists and runners published in BMJ Open Sport & Exercise Medicine suggests a correlation between low-impact exercise and low-mineral bone density. The study found that cyclists, both male and female, had thinner bones than runners, even though all of the athletes were young, healthy, and fit, and many of the cyclists lifted weights. The results underscore the divergent effects of various sports on our skeletons and also stir a little unease about the long-term impacts of pursuing low-impact exercise at the expense of more highimpact activities. By and large, the available scientific evidence shows that physical activity is desirable and even necessary for bone health. Children who run, hop, and play develop thicker, stronger bones than those who remain sedentary, as do teenagers and young adults who participate in sports involving sprinting and leaping. Most scientists agree that these kinds of activities build skeletal strength by generating sudden, sharp forces that minutely bow or deform the affected bones. Even middle-aged and older people, who once were thought to face inevitable thinning of

30 Wellspring | February 2019

their bones with age, can maintain strong skeletons if they are sufficiently active, recent studies show. But which types of exercise bend bones in a desirable way—and which are too gentle—remains uncertain. In hopes of gaining more clarity about sports and bones, researchers at the Norwegian School of Sport Sciences and the Norwegian Olympic Training Center, in Oslo, decided to look closely at the skeletons of world-class, competitive cyclists and runners. They focused on elite, fulltime athletes, in large part because the athletes’ heavy training could be expected to amplify any impacts from and differences between the two sports. They wound up recruiting 21 high-level runners and 19 road cyclists, men and women, most of them in their 20s, and all of them lean, fit, and with several years of intense competition behind them. The athletes reported to a lab, where scientists measured their body composition, with particular focus on the density of their bones, both overall and in their lower spines and the tops of their femurs— portions of the skeleton that can indicate general bone health. The scientists then compared data. Some of the

differences between the athletes were substantial, if expected. The cyclists trained far more than the runners, for instance, averaging approximately 900 hours a year in the saddle, versus approximately 500 annual hours on the road or treadmills for the runners. The cyclists also did more weight training, with most of them heading to the gym during their off-season for intense lifting. None of the runners did that. The athletes in both sports consumed enough calcium to meet their expected daily requirements, but they had noticeably different bones. The cyclists, as a group, all had thinner bones than the runners, and more than half of them met medical criteria for low bone mineral density in some portion of their skeleton. One of the riders, a man, displayed clinical osteoporosis in his spine. These results are potentially worrisome, says Oddbjorn Klomsten Andersen, a graduate student at the Norwegian School of Sport Sciences and a former national-team cyclist himself, who led the study. Engaging in an array of exercises, it appears, is the way to go for bone health.

SOMETIMES, EVERY PARENT SHOULD BE SELFISH.

Wanting what’s best for your family doesn’t make you selfish. It makes you a parent. Make a plan. #FutureFocused Focused on your Future

Brooklyn Financial, which is the doing business as (DBA) name of Guardian Distributors, LLC, is an Agency of The Guardian Life Insurance Company of America® (Guardian), New York, NY. Securities products and advisory services offered through Park Avenue Securities LLC (PAS), member FINRA, SIPC. OSJ: 7 Hanover Square, New York, NY 10004, 1-888-600-4667. PAS is an indirect, wholly-owned subsidiary of Guardian. 2018-72081 Exp 01/2021

Well Informed

Health Updates in the News By Rikki Samson

YOU’VE BEEN WASHING YOUR HANDS ALL WRONG It’s been drilled into you since you were a kid: Wash your hands after using the bathroom, before you eat, and after you get your hands dirty. And the majority of us do—most of the time. But new research has found that we’re not doing the best we can to promote good hand hygiene. In a new study published in Infection Control & Hospital Epidemiology, scientists from Glasgow University say the World Health Organization’s (WHO) eight-step hand-washing process (yup, eight) is better at killing germs than the five-step process recommended by the Centers for Disease Control and Prevention (CDC). And other research shows that we’re not even adhering to that simpler standard as it is. For comparison, here’s the CDC method: 1. Wet your hands with clean, runn ing water (warm or cold), turn off the tap, and apply soap. 2. Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between your fingers, and under your nails. 3. Scrub your hands for at least 20 seconds. 4. Rinse your hands well under clean, running water. 5. Dry your hands using a clean towel or air-dry them. As the accompanying chart shows, the WHO method calls for a more complex procedure. Do we really need to go through complicated maneuvers to wash our hands? Probably not every time, says Dr. William Schaffner, an infectious disease specialist and professor at the Vanderbilt University School of Medicine. “The CDC method has the virtue of not having eight steps. It’s quick and easy, and you get people to do it.” While he recommends using the WHO method as often as possible, he says, “You can partially make up in frequency what you don’t do as precisely.” That’s good news, given that most of us don’t wash our hands properly anyway. According to a 2013 report from Michigan State University, in which researchers camped out in public bathrooms, only

32 Wellspring | February 2019

World Health Organization Hand Washing Guide

five percent of people properly wash their hands long enough to kill germs and bacteria that can cause infections. While experts agree that the WHO method is a bit too time-consuming, they say it’s probably a good idea to follow it in certain situations. “Be more meticulous after visiting a hospital or public mall, or if you have stuff on your hands,” says Dr. Schaffner. It’s also a good idea to use this method if you’re

preparing food for others. If you’re still short on time, he recommends stealing a few tricks from the WHO method, like interlacing your fingers while you scrub and getting underneath your fingernails. “It doesn’t have to be as long as the eightstep process, but don’t just stick your hands under the water,” he says. “That’s really not going to work.”

YOU HAVE THEIR WHOLE LIFE AHEAD OF YOU.

Today you’re a young parent. Next you’re a baal simcha. Tomorrow you’re a mechuten. Life moves fast. Make a plan. #FutureFocused Focused on your Future

Well Informed

Health Updates in the News By Rikki Samson

SLEEP FOR HAPPINESS How Sleep Apnea May Affect Emotional Health A new study led by Dr. Melinda Jackson, a senior research fellow at the Royal Melbourne Institute of Technology University investigated the relationship between obstructive sleep apnea (OSA), a sleep disorder that affects more than 18 million adults in the United States and 100 million people worldwide, and autobiographical memory, which refers to a person’s ability to memorize specific episodes and retain information about their personal lives. Research has previously linked impaired autobiographical memory with depression. The current study, which was published in the Journal of the International Neuropsychological Society, suggests that since OSA may impair a person’s ability to form meaningful memories about their personal life, such dysfunction may, in turn, lead to depression. “We know that overgeneral autobiographical memories—when people don’t remember many specific details of life events—are associated with

the development of persistent depression,” Dr. Jackson explains. “Sleep apnea is also a significant risk factor for depression, so if we could better understand the neurobiological mechanisms at work, we have a chance to improve the mental health of millions of people.” Dr. Jackson and team examined 44 adults who had OSA but were not actively treating it and 44 healthy adults without OSA. The researchers looked at the individuals’ abilities to remember various kinds of memories from their childhoods, early adult lives, and recent events. In the study, more than 52 percent of subjects with OSA had overgeneral memories—memories that are not recalled in much, specific detail, whereas less than 19 percent of subjects without OSA had such memories. Moreover, the study compared semantic memory with episodic memory. The former describes

detailed facts and information about someone’s personal history, whereas the latter describes the ability to remember broader events or “episodes.” The researchers found that while the episodic memory of people with OSA was intact, their semantic memory was impaired. They also established a correlation between a higher number of autobiographical memories and worse semantic memory across both groups. “Our study suggests sleep apnea may impair the brain’s capacity to either encode or consolidate certain types of life memories, which makes it hard for people to recall details from the past,” explains Dr. Jackson. “Brain scans of people with sleep apnea show they have a significant loss of gray matter from regions that overlap with the autobiographical memory network,” which contributes to the urgency toward treatment of the condition.

DO YOU TAKE YOUR SON’S PAIN MORE SERIOUSLY THAN YOUR DAUGHTER’S? You’re Not The Only One A new study from Yale University found that adults take boys’ pain more seriously than pain felt by girls. Expanding on findings from a study published in 2014, the new research suggests we perceive boys as feeling more pain than girls, even when they’re actually experiencing the exact same level of pain. If that doesn't surprise you, this definitely will: Women are more likely to believe boys’ pain is worse than girls’ pain.

To conduct the study, published in the Journal of Pediatric Psychology, researchers showed 264 adults a

34 Wellspring | February 2019

video of a child, whose gender was ambiguous, getting a finger-prick test at a doctor’s office. After watching, one group was told the child’s name was Samuel, and the other was told the child’s name was Samantha. The adults were then asked to rate how much pain they thought the child experienced. Though they all watched the same video, the adults rated the child as experiencing more pain when they believed the child was a boy. “The researchers attribute this downgrading of the pain of girls and/or upgrading of the pain of boys to culturally ingrained, and scientifically unproven,

myths like ‘boys are more stoic’ or ‘girls are more emotive,’” a Yale press release stated. Their findings were especially true for women participants. Men were likely to rate their perceptions of boys’ and girls’ pain more closely together, but women rated boys’ pain to be higher than that of girls. Perhaps this is a sign it’s time for us women to cut ourselves more slack. The harder we are on ourselves regarding our own feelings, the harder it is for us to be empathic toward other females’ pain.

HOPE FOR THE BEST. PLAN FOR THE REST.

It’s 2019. Kick off the new year by working to plan for, protect, and build your legacy. Make a plan. #FutureFocused Focused on your Future

Well Informed

Figures By Miriam Katz

DENTAL Stats

60-90% 42% 21% 100% of school-aged children and nearly

of children aged 2-11 have had dental caries in their primary teeth

of children aged 6-11 have untreated decay

of adults have dental cavities

59% 92% 93% 36 Wellspring | February 2019

of adolescents aged 12-19 have had dental caries in their permanent teeth

of adults aged 20-64 have had dental caries in their permanent teeth

of seniors aged 65+ have had dental caries in their permanent teeth

25% 26% 18%

have untreated decay

Severe periodontal (gum) disease, which may result in tooth loss, is found in

15-20% of middle-aged adults

A proper toothbrushing session takes

whole minutes

12% of adults aged

20-64 have not been to the dentist within the past

years

Well Informed

Health Ed By Laura Shammah, MS, RDN

Unexplained Weight Gain Is hypothyroidism the culprit? The thyroid, a small butterfly-shaped gland of the endocrine system that sits at the front of your neck, has an impressive impact on the body. In more than 12 percent of the U.S. population, however, it becomes underactive at one point, in a condition that is known as hypothyroidism, generating various unfavorable symptoms. Take this quiz to see how much you know about the condition.

True or False: Hypothyroidism is a disorder of the endocrine system, in which the thyroid gland produces an excess of the thyroid hormone. Answer: False.

When the hormone is produced in excess, hyperthyroidism is present. In hypothyroidism, the thyroid does not produce enough of the hormones that help the body regulate and use energy. The thyroidâ&#x20AC;&#x2122;s job is to provide energy to almost all organs in the body. It controls critical functions such as the heartbeat and digestive system. Without the correct amount of thyroid hormones, the bodyâ&#x20AC;&#x2122;s natural functions, including the metabolism, mental functions, bowel movements, and energy level, slow down.

38 Wellspring | February 2019

Which of these is not a known risk factor for developing hypothyroidism?

A. Family history of thyroid disease or any autoimmune disease B. Diabetes, rheumatoid arthritis, or other autoimmune disorders C.

Past history of taking anti-thyroid medications (a treatment for hyperthyroidism) or for having been treated with radioactive iodine (a treatment for thyroid cancer)

D. Thyroid surgery E.

Exposure to radiation to the neck or upper chest area

Vitamin D deficiency

G. PCOS H. Chronic infections I.

Iron deficiency

Answer: I. While iron deficiency shares some symptoms with hypothyroidism, such as feeling cold and tired, it is not a known risk factor for developing the condition.

Laura Shammah MS, RDN, has been operating a private practice in New York and New Jersey for over 20 years. Her clientele runs the gamut from people with eating disorders to those dealing with hypertension, high cholesterol, diabetes and cancer. She also helps clients who run in marathons or are looking to lose or gain weight in a healthy way. Her nutritional guidance is published in MaryAnne Cohen’s book Lasagna for Lunch: Declaring Peace With Emotional Eating. Laura can be reached at 718-376-0062 or Laurashammah@aol.com.

The most common signs and symptoms of hypothyroidism include:

4 Which of these foods are known to inhibit thyroid function and should thus be avoided in large amounts when hypothyroidism is present? A. Foods that contain gluten B. Soy foods, such as tempeh, edamame beans, and soy milk

True or False: Hypothyroidism is more common in women than in men. Answer: True.

C. Cruciferous vegetables, such as broccoli, kale, spinach, and cabbage D. Certain fruits like peaches, pears, and strawberries E.

All of the above

fatigue

depression

constipation

cold intolerance

dry skin or scalp

unexplained weight gain

muscle weakness

decreased sweating

slowed heart rate

elevated blood cholesterol

pain and stiffness in the joints

dry, thinning hair, particularly on scalp and outer eyebrows

impaired memory, mental sluggishness

fertility difficulties or menstrual changes

muscle stiffness, aches, and tenderness

hoarseness

puffy, sensitive face

morning headaches that wear off as the day progresses

If you’re experiencing symptoms at any age, a routine blood test can determine the presence of a thyroid problem. Although Hashimoto’s disease, an autoimmune condition in which the body attacks and destroys its own thyroid gland, is the most common cause of hypothyroidism in the U.S., many doctors don’t test for it, since the diagnosis doesn’t change the treatment.

Answer: A.

While the condition does affect men, women are 5 to 8 times more likely to have it.

All of these foods contain goitrogens, substances that are are to disrupt thyroid function—if consumed in large amounts. Except for soy, which I recommend abstaining from, the other foods may be consumed, but in moderation. Cooking generously decreases the goitrogenic effect of cruciferous vegetables.

More on Hypothyroidism

Well Informed

Health Ed By Laura Shammah, MS, RDN

Reduce the Risk While there isn’t any particular step you can take to prevent thyroid disease, there are choices you can make that may reduce your risk or, if you’ve been diagnosed with thyroid disease, help you slow down or stop the progression of your condition.

1 See your doctor regularly. 2 Eat soy in moderation. Soy is a controversial in-

gredient, especially when it comes to thyroid health. While it’s unlikely to have an effect on your thyroid, consuming soy in moderation is probably best for your overall health.

3 Do the thyroid neck check.

You can’t lose weight if you have hypothyroidism. Once you’re on the right dosage of thyroid hormone, weight loss is possible.

Increasing thyroid medication will help improve the condition faster. Everyone needs their right dosage. But taking too much of the medication can also cause side effects, such as increased appetite, insomnia, shakiness, and heart palpitations.

Hypothyroidism can be managed with a nutritious diet. A healthy diet can often cure what ails you, but that simply isn’t the case with hypothyroidism. I’ve heard from patients who tried gluten-free, eggfree, dairy-free, anti-inflammatory, and iodine-rich diets, to no avail. Although diet alone can’t improve thyroid function, eating a well-balanced, nutrient-rich diet in conjunction with the right medication can help improve overall health and energy.

4 Don’t smoke. Cigarette smoke contains a variety of toxins that may affect the thyroid.

5 Ask for a thyroid collar before taking x-rays.

Before you undergo x-rays, especially dental x-rays or x-rays that involve your spine, head, neck, or chest, ask the technician to place a thyroid collar on your neck, if one isn’t immediately provided. This collar looks a bit like the neck part of a turtleneck sweater, and it’s heavy and lined with lead. The purpose of the collar is to protect your thyroid gland from radiation exposure. This is important because your thyroid is the most vulnerable part of your head and neck region due to its location and large size, and excessive exposure to radiation can lead to thyroid cancer.

6 Avoid starvation and fad diets. I find that my clients’ symptoms reduce and their quality of life is better when they follow a healthy plan. Each client needs a different plan. Some people with hypothyroidism have a gluten sensitivity and need to be off gluten, but most just need to eat a balanced, healthy diet consistently. If you feel you are gluten or dairy sensitive, doing an elimination diet with a registered dietitian can help you figure out your best plan.

Synthroid is the only drug that can treat hypothyroidism. A variety of other options, such as Armour, may be used in combination with Synthroid, or on their own.

You must take iodine supplements or iodine-containing herbs if you have thyroid dysfunction. The thyroid gland needs iodine to synthesize thyroid hormones. Although the predominant cause of thyroid problems globally, iodine deficiency is not the main cause of hypothyroidism in the United States, since it is uncommon in America due to the iodization of table salt. Supplementation is usually unnecessary, and can have negative consequences.

40 Wellspring | February 2019

Infant Formula with Iron

The first & only BADATZ-CERTIFIED infant formula registered for sale in the US

CHOLOV YISROEL

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INFANT FORMULA

Badatz-certified toddler drink also available

Well Informed

Wealth of Health By Sarah Weinberger

Conference with:

HINDY FRIED

OWNER OF SLIM DELIGHTS PRODUCT: Low-calorie and low-carb baked goods

SLOGAN: Diet Bakery SINCE: 2016

Three

years ago, when Hindy Fried, a young mother and self-professed lifelong dieter, was unable to find a kosher cookie that met her low-carb plan’s restrictions and her standards of palatability, she set out to create it. The final product not only surpassed Hindy’s expectations, but also generated a buzz amongst her tasters, spurring the launch of the Slim Delights diet bakery. Today, the company that originally started out with a choice of four cookies has expanded to include two lines, each offering an array of cookies and cakes, whose growing demand is evidence to their dietetic and flavor benefits.

WHAT

INSPIRED YOU TO LAUNCH A LINE OF DIETETIC BAKED GOODS?

Over the course of my adult life, I’ve constantly been trying different diets. I did the low-carb diet, then a low-calorie diet, then Weight Watchers, and some others. Time and again, I felt I was lacking something. I had no problem eating my salads, chicken, and nuts, and I was even losing weight drastically, but I was craving something sweet. There was nothing exciting for me to snack on. As long as I was able to control my intake, I stayed away completely from cookies and cakes. But at times when I couldn’t wait it out any longer, I would treat myself to one full-fat, high-calorie cookie, and then another. These treat episodes never ended well. Because I was unhappy with this cycle, and I doubted I was the only one who was experiencing it, I kept thinking that there must be something out there I could enjoy within the boundaries of my diet plan. Since I was on a low-carb, sugar-free diet, my goal was to find a cookie that met these criteria. Once I started doing the research, I discovered that while the non-kosher market offers a wide array of diet-friendly treats, the kosher market had no variety at all. The few cookies I tried were either unpalatable or exorbitantly priced. So, I set out to create a kosher low-carb, sugar-free cookie that would taste as close as possible to the average bakery cookie on the kosher market.

42 Wellspring | February 2019

HOW

WAS THE FINAL PRODUCT?

Our first product was a jumbo chocolate chip cookie that tasted fabulous and met all of my diet criteria. Apart from knowing that I would be helping so many people with this line, I was excited that I finally had a cookie to eat that suited my own plan. As soon as we got the recipe right, under the kashrus supervision of CRC and OU, we prepared three more flavors. With four great flavors of low-carb, sugar-free cookies, we got to work on the individual packaging, and we were ready to get the product out to the public.

WHY

DID YOU DECIDE TO PACKAGE THE COOKIES IN INDIVIDUAL PORTIONS?

When I was on the low-carb diet, I remember walking into a store and looking for a snack. My only option would be nuts, which I would need to buy in quantity, and then take a handful. There were no options for a grab-and-go snack, which I believe is also helpful with portion control. Now that our line is out, someone who’s looking for a quick diet-friendly snack could just walk into a store, buy one piece, and have their fill.

HOW

DID YOU GO PUBLIC WITH YOUR INITIAL LINE?

That was an experience. I literally drove around from store to store, my minivan stocked with packaged cookies. Thankfully, at every store I stopped into, the vendors expressed immediate interest. They realized something that I hadn’t yet—the product’s exceptional demand.

WHEN

DID YOU PICK UP ON THAT?

The production for the first few orders went smoothly, but before long, once people started appreciating the cookie’s unique properties, the requests came in at a rapid speed. My baker and his team were working around the clock, but since I wasn't working with a distributor, the entire logistical end fell on me. I was doing the shipping, sales, customer communication, as well as payment collection. With the rapidly-increasing demand, I pushed myself to the bone, working overtime to get it all done, until the manager at Gourmet Glatt of Lakewood kindly advised me to get a distributor. The Kosherfest show took place during this time. The responses we received at our booth further reiterated the market’s high demand for our products. Two distributors from the

Adar I 5779 | The Wellspring 43

Wealth of Health By Sarah Weinberger

Well Informed

same country were vying for the business, and many others came by to offer working with us.

HOW

DID WORKING WITH A DISTRIBUTOR CHANGE THE WORKLOAD FOR YOU?

Before we worked with a distributor, we were servicing many little stores, as well as out-of-town communities. Once we got a distributor, we stopped working directly with these stores. Since we’re still perfecting the distribution angle of the company, many of the neighborhoods we used to service, such as Baltimore, haven’t been getting our products. We hope to have them back on the shelves nationwide within the next month or so.

WHICH POINT OF YOUR COMPANY’S GROWTH DID YOU INTRODUCE THE LOW-CALORIE LINE?

Once I reached my goal weight on the low-carb diet, I was ready to move on to a maintenance plan. Since I don’t have a condition, such as diabetes, that requires a lifelong commitment to a low-carb diet, I wanted to switch over to a low-calorie, fat-free plan. Again, I was happy with my salad and tuna, but I wanted my treats, too. It was time to get to work on a fat-free, low-calorie line. All the products in our fat-free, low-calorie line do not contain any margarine or oil. Sometimes, when I say they’re softened with applesauce only, people say, “I’m not touching it.” But as soon as they take a bite, they’re pleasantly surprised.

WHAT

ARE YOU CURRENTLY FOCUSING ON IN REGARDS TO PRODUCTION?

When we first introduced our sugar-free, low-carb line, our goal was to produce a product high in protein and fiber, with zero sugar. Our baker used maltitol to sweeten the cookie, and the results were fabulous. However, since we received many requests from customers with maltitol sensitivity, we’re currently working on replacing the sweetener with a stevia-erythritol combination (stevia on its own doesn’t work well as a binder). We take our customers very seriously. We’re excited with that new version, which will be out shortly. With our low-calorie, fat-free line, we’ve received requests to bring the calorie count down even lower. We’re working on that with nutritionist Shani Taub, cutting and substituting ingredients to create a super low-calorie product.

44 Wellspring | February 2019

HAVE

ANOTHER LINE?

YOU RECEIVED REQUESTS FOR

We’ve been getting lots of requests for a gluten-free line. At the moment, the revised products in our low-carb line don’t have flour, but they are not produced in a gluten-free facility.

WHAT

DO YOU FEEL MAKES YOUR PRODUCT LINE MOST UNIQUE?

One could throw some low-carb ingredients together into the shape of a cookie and call it a cookie, but it won’t taste like a cookie. I, for one, can’t swallow that. Our goal was to create not just something that resembles a cookie, but a product that tastes as close as possible to a regular bakery item: a snack that’s a pleasure to eat—and not overly expensive.

ARE

YOUR PRODUCTS AVAILABLE INTERNATIONALLY?

Our lines are currently distributed in the U.S., U.K., and Belgium, and we look forward to expanding soon. In the meantime, we’ve had people in Israel and other places around the world order through our website and have a messenger bring their order to them. A woman once called me from Israel to ask if she could have a case of 30 brownies for that evening. She told me that she has one every morning, and since her husband was in the States at the time, she wanted to restock. I was happy I had what she had

Our goal was to create not just something that resembles a cookie, but a product that tastes as close as possible to a regular bakery item: a snack that’s a pleasure to eat—and not overly expensive.

requested at hand. I sent it over to her husband, and the brownies were off to Israel.

YOU

KEEP MENTIONING THE LOW-CALORIE AND LOW-CARB COUNT OF YOUR TWO LINES. ARE THE COOKIES AND CAKES HEALTHY TOO?

The goal of our company is to produce a cookie with the most similar flavor to a regular bakery cookie and that meets certain dietary needs. At the same time, however, since we are working with healthier ingredients, our products offer unique health benefits, too. For example, our low-carb line is high in protein and fiber. Diabetics, for example, can enjoy this line without having to worry about glucose spikes. But this is not to say that our vitamin and mineral content is comparable to that of a fruit or vegetable. Of course a piece of chicken or cucumber is healthier than a cookie, but our products are intended for when an individual wants a sweet treat.

NUTRITIONISTS RECOMMEND YOUR PRODUCTS TO THEIR CLIENTS?

Lakewood-based nutritionist and The Wellspring columnist Shani Taub has approved our low-calorie, fat-free line. We’re working with her to lower the calories even more. Nutritionist Bassi Berkowitz allows her maintenance and nursing mom clients to have one treat from the low-calorie fatfree line daily. Her dieting clients could have the sprinkle jumbo cookie daily and the rest of the line as a treat on Shabbos. Many other nutritionists have told me that they allow their clients to enjoy our products as a treat. We’re in the process of getting our low-carb line approved by a nutritionist who works with diabetics.

WHO

MAKES UP YOUR CLIENTELE?

Since we produce two different lines, and the taste is great, many of our customers are simply people who want a goodtasting cookie and don’t mind going low on the calories. Another subset of customers who enjoy our products is gym-goers. Our low-carb line makes for the perfect high-protein snack for after the gym. Of course, we’ve heard back from many diabetics, who are grateful to have low-carb, sugar-free options to snack on, as well as from people on the Weight Watchers plan, and those who are calorie-conscious.

Adar I 5779 | The Wellspring 45

Well Informed

Wealth of Health By Sarah Weinberger

A nutritional counselor who works at a center for children with disabilities, many of whom are overweight, places orders with us, as well. Our sprinkle jumbo cookie, which has only 75 calories and zero fat, is a great option for them. In general, mothers of overweight children or teens are great fans of our low-calorie line. They don’t want their children to feel deprived, but they feel much better giving them a treat that won’t take a toll on their weight. In the same vein, parents whose kids must be off sugar due to hyperactivity are grateful for our low-carb, sugar-free line.

THE COOKIES APPEAL TO CHILDREN TOO?

When we first launched the company, my kids didn’t want to eat the cookies as a snack. They saw them as an adult “diet” product. One day, my daughter asked for a snack, and I offered her a cookie. Now, our kids ask for them all the time. The cookies don’t only taste good, but many of them, including the black and white cookie, pink and white cookie, and sprinkle cookie, look like “the real thing.” Many mothers write to us that they feel so good to give their children a snack that isn’t loaded with trans fats and carbs.

HAVE

YOU RECEIVED ANY COMPLAINTS FROM CUSTOMERS?

Besides for their disappointment in the distribution changes, which will hopefully be settled soon, many customers had a hard time with the maltitol in the sugar-free line, which is why we’re working hard to change that. Regarding the low-carb line, many people also emailed me to ask why we call it “low-carb” if each serving has 20 grams of carbs. That’s because many people don’t know how to count carbs properly. In order to calculate the net carb content in a food, one must subtract the fiber and sugar alcohol, which doesn’t get absorbed in the body, from the total carb count. In the case of our cookies, since the fiber count is so high, the net

46 Wellspring | February 2019

Many of them, including the black and white cookie, pink and white cookie, and sprinkle cookie, look like “the real thing.” carb count is very low, and that’s what matters.

HOW

WOULD YOU RATE THE PRICE OF YOUR PRODUCTS?

While the ingredients we use are more expensive than the typical white flour-white sugar products, we’re constantly trying to knock the price down. The price our lines are currently sold at—in the range of $2 and $2.50—is exponentially less than most other healthy snacks and treats on the market.

LOOKING MOST SATISFYING?

BACK AT YOUR COMPANY’S GROWTH, WHAT DO YOU FIND

When we first set out to launch the line, our goal was for everyone to have something to snack on: the adult dieter, the diabetic, the overweight child—that no one should feel restricted. When an individual eats what’s allowed, the treat is not accompanied by feelings of guilt, so they have the ability to stay in control. Too much restriction does not facilitate long-term results. The messages of thanks I get from people, pointing out how we’ve achieved this goal for them, give me the greatest pleasure. It makes me happy to hear that they’re able to feel good about having a treat, and that having one cookie doesn’t herald the end of their diet. They’re able to enjoy their treat, feel good, and move on.

The preferred treat for: Low Carb Dieters Diabetics Sugar free diets High Fiber & ProtEIn Diets

HASS AVOCADO

SLIM DELIGHTS LOW CARB VANILLA CHOC. CHIP JUMBO COOKIE

Nutrition Facts Amount Per Serving

Calories

234

Calories

180

Total Carbohydrate

12 g

Total Carbohydrate

26 g

Sugar

Dietary ﬁber

Sugar

Sugar Alcohol

Net Carbohydrate

Protein

Dietary ﬁber

Total Carb. minus Dietary Fiber and Sugar Alcohol

Sugar Alcohol

15 g

Net Carbohydrate

Protein

Total Carb. minus Dietary Fiber and Sugar Alcohol

WHICH SNACK DO YOU CHOOSE? Guaranteed to make your diet experience exciting and delicous! Look out for our full range of

Low Carb-Sugar Free Jumbo Cookies & Cakes R

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DIET BAKERY

Living Well

Ask the Nutritionist By Shani Taub, CDC

I Want to Cut Out Carbs

The hazards of eliminating a food group from our diet

Over the years, I’ve basically figured out what works for my body in terms of weight loss. My issue is not with having enough to eat. I love filling up on bowls of salad and lean protein, which I know are filled with vital nutrients. I also don’t have a problem with drinking lots of water. It’s with the carbs that I get stuck. Every time I incorporate them into my diet, I find they slow down the weight-loss process. If I’m eating healthy foods and not starving, is eliminating carbs from my diet a problem?

I’m glad to hear you have discovered which foods help facilitate weight loss in your body, but I believe that eliminating a food group is counterproductive to the process. Yes, you may be right that for short term results cutting down on carbs may speed up weight loss. However, the healthy and effective way to reach this goal is to incorporate all food groups in balance. I believe that any weight loss approach we take should be one that we could live on for life. Can you see yourself permanently eliminating starches from your diet? If the answer is no, it would be safe to assume that the results of doing so will not yield a favorable outcome. You may fit into that dress for the wedding, but I’m concerned about what will happen to your body afterward. Taking the body on yo-yo rides is not only detrimental to weight loss and maintenance, but, more importantly, is hazardous to your health. From your letter, it appears that your health is important to you. You understand that weight loss through starvation is not the way to go. Essentially, elimination of a food group starves the body of the vital nutrients that only this food group can provide. Though often maligned in trendy diets, carbohydrates—one of the basic food groups—are important

48 Wellspring | February 2019

for a healthy life. In fact, dietary guidelines suggest we get about half of our calories from carbs. Carbohydrates are the sugars, starches, and fibers found in fruits, grains, vegetables, and milk products. When you speak of carbs, as when most people speak of this food group, however, I doubt you’re speaking of those found in fruits, vegetables, and milk products. Rather, the carbs you may have found that slow down weight loss are probably grains and starchy vegetables. While you may be right, be aware that these carbs play a vital role in energy and digestion, both of which will enable you to stick to your diet long-term. You know that lightheaded sensation you get after several days of dieting? That’s your body calling for carbs. I’ve met with clients who lost considerable amounts of weight, only to gain it all back—and then some, because the diet they were on was not sustainable. Healthy weight loss and maintenance is like personal development; it’s something that requires constant refinement. We never do it to perfection, because we’re only human, but over time we get better at it. When clients tell me that they cheated one time, which caused them to cheat throughout the rest of the day, I ask them, “If you slipped up and spoke lashon hara, do you keep saying more? On the other hand, will you stop talking

Healthy Carbs Not all carbs are created equal. While carbohydrates have been getting a bad rap, the ones you should stay away from, which are associated with obesity and type II diabetes, are in the simple carb category, otherwise known as refined carbs. This includes table sugar, fruit juices, pastries, white bread, and white pasta. Lacking in essential nutrients, they tend to cause a major spike in blood sugar levels, which leads to a subsequent crash that can trigger hunger and cravings for more high-carb foods. On the

completely?” Obviously, the answer is no. Even after we err, we still use our words, but with more care. In the same way, there is no proper way to omit a food group entirely, no matter how we feel about it. We must learn how to incorporate each one into a healthy diet that allows for steady, sustainable weight loss. While it’s true that a weight loss plan may be more restrictive until an individual enters the maintenance phase, eliminating a food group or making drastic changes should never happen— not even only on Day 1, not even if you’re carbsensitive. Self-restraint must be constantly employed, but in a healthy manner. Make sure to incorporate healthy carbs into your diet, so you won’t only see results right now but also enjoy good health and long term weight loss.

other hand, complex carbs, also known as whole carbs, are good for you and vital for optimal functioning. These include whole grains like brown rice and whole wheat or whole spelt bread, and starchy vegetables, such as potatoes and sweet potatoes. As a general rule, if the carbohydrate is a whole, single-ingredient food, then it’s probably a healthy food for most people, no matter its carbohydrate content, and could be consumed in moderation.

Is Low Carb Better than No Carb? While eliminating a food group completely is hazardous to health, what about cutting down on a group that we find detrimental to weight loss? The truth is that no one ever actually eliminates carbs entirely from their diet—unless they don’t eat at all. Carbs are found in way more foods than rice and bread. They are abundantly present in fruits and many vegetables, as well as in milk products. But concerning whole grains and legumes, is going low on these carbs a wise choice? Are diets like Paleo and Keto good for the body? In some scientific studies, low-carb diets not only cause more weight loss, but also lead to major improvements in most risk factors for heart disease, including cholesterol. In others, however, such as a large study that was presented at the European Society of Cardiology Congress, findings reveal that a low intake of carbs raises the risk of premature mortality, as well as mortality from several chronic illnesses. Professor Maciej Banach of the Medical University of Lodz, lead author of the study concluded, “Low-carbohydrate diets might be useful in the short-term to lose weight, lower blood pressure, and improve blood glucose control, but our study suggests that in the long-term they are linked with an increased risk of death from any cause, and deaths due to cardiovascular disease, cerebrovascular disease, and cancer.”

Please send your questions to the nutritionist to info@wellspringmagazine.com. Shani Taub, CDC, has been practicing as a certified nutritionist in Lakewood for almost a decade, meeting with clients in person and on the phone. She also owns the highly popular Shani Taub food line, which carries healthy, approved, pre-measured foods and delicacies sold at supermarkets and restaurants.

Adar I 5779 | The Wellspring 49

Living Well

In Good Shape By Syma Kranz, PFC

WAYS

TO FIRM UP FASTER AND DOUBLE YOUR RESULTS

You don’t have to become a “gymaholic” in order to transform the way you look. Not now. Not ever. Research proves it: You don’t have to work out longer—just smarter. Isn’t that great news? After all, who has even one more second to devote to the gym? Make these easy tweaks to your routine and spend the time saved enjoying your new shape.

POWER UP YOUR WALKS

OLD THINKING:

Stretch first

NEW APPROACH:

Get moving

A review of 23 studies found that stretching before an activity damages muscle tissue, which reduces muscle strength and hinders performance. Start each workout by moving your limbs through a full range of motion. You want to get the fluid in your joints flowing, so your ankles, hips, knees, and shoulders are well lubricated and move with ease.

50 Wellspring | February 2019

IMPROVE RESULTS: Do each of the following moves 6 to 10 times before you start walking. And stretch only after your workout. Studies show this can help keep you limber and prevent chronic injuries such as tendinitis. HEEL RAISE Lift heels off ground, rising up on toes, then rock back slightly onto heels so toes come off ground. FOUR-WAY LEG LIFTS Shift weight to left leg and gently

swing right leg out to side as far as it will go and then back across your body. Repeat with left leg. With weight on left leg again, raise right knee toward chest, then swing and extend it to back. Repeat with opposite leg. HULA-HOOP SWIVEL Rotate hips like you’re hula-hooping. Reverse direction. SHOULDER SWING Keeping shoulders relaxed, bend elbows and gently swing arms forward and back, stretching through chest and fronts of shoulders.

BURN MORE FAT

OLD THINKING:

Walk long and steady

NEW APPROACH:

Do speed bursts

Short pops of energy help your body burn fat both while you work out and long afterward—and in less workout time. In a recent study, exercisers who performed just two to three minutes of high-intensity, 30-second sprints on

burned only half as many calories during their workouts as peers who exercised longer, they had burned nine times as much fat after 15 weeks. IMPROVE RESULTS: If you normally walk for 45 minutes, cut it down to 30. After a short warmup, speed walk at your fastest pace for one minute. Recover for one minute, walking at a moderate pace. Repeat about 15 times. Cool down

ERASE ARM, HIP, AND THIGH FAT

OLD THINKING:

Lift for 12 to 15 reps

NEW APPROACH:

Pump out only 3 to 5

Performing just a few reps with heavy weights activates hard-totone “fast-twitch” muscle fibers that atrophy (hence the jiggly flesh) as

exercise bikes (with four minutes of easy pedaling in between) three times a week boosted their ability to use oxygen—a key factor in fat burning— by about 30%, says study author Martin Gibala, PhD, an associate professor of kinesiology at McMaster University in Ontario. What’s more, your metabolism stays revved longer after a vigorous workout than after an easy one. Researchers from Canada’s Laval University found that although participants who did short bursts

you age. The problem is that many women use 3- to 5-pound dumbbells when they really should be using 10-pound or even heavier weights, says researcher William Kraemer, PhD, a physiology professor at the University of Connecticut. If you amp up your weight-training, you can fire those fibers and regain your strength and shape.

IMPROVE RESULTS: Once a week (but no more—your muscles need recovery time), trade in your 3- and 5-pound dumbbells for 10-, 15-, even 20-pounders. Think it’s too hard? Remember, you routinely pick up 10-pound grocery bags and maybe even 50-pound kids. Shoot for three sets, 3 to 5 reps per set. If you can’t maintain good form, the weight is too heavy; pick a slightly lighter one.

TIGHTEN YOUR ABS

OLD THINKING:

Hit the mat

NEW APPROACH:

Stand up

Your abs are made of endurancebased muscle fibers, which is a fancy way of saying that it takes dozens of crunches to fatigue (and tone) them. However, many women who do crunches on the floor find that their necks start to ache before their abs begin to burn, so they stop—and

never get the firm midsections they want. The secret to firmer, flatter abs: Add rotation—twisting your abs and obliques (side muscles)—to other strength moves such as squats or lunges. This rotation works great when you’re in plank position, which I see as the ideal ab exercise. The muscles in your midsection are designed to hold you upright and stabilize your torso, and anytime you twist or turn, they jump into action. Activate them throughout your workout and they’ll be quicker to fatigue once you hit the floor.

IMPROVE RESULTS: When you do lunges, add a twist, rotating from your middle toward the knee that’s out in front. Also, when you stand up from a squat, raise one knee toward the opposite shoulder as high as you can and rotate your torso toward that knee. And remember that your best ab move is planks. This position really works your muscles to the core. Then, when crunch time comes along, you can cut your repetitions in half.

Adar I 5779 | The Wellspring 51

Living Well

In Good Shape By Syma Kranz, PFC

DO ANYTHING BETTER

OLD THINKING:

Dive right in

NEW APPROACH:

Think first

Scientists from the Cleveland Clinic Foundation found that when men and women simply imagined exercising their little fingers and biceps for 15

minutes a day, five times a week for 12 weeks, their strength increased by up to 35%—without actually moving a muscle. This is testament to the power of the mind-muscle connection, says Sean McCann, PhD, sports psychologist with the US Olympic Training Center in Colorado Springs. “When you visualize an action, your brain develops a model of it that allows you to recruit the muscles you

need and perform more effectively and efficiently when you actually do it,” he says. IMPROVE RESULTS: Take a few seconds to picture yourself performing a perfect set of squats or even just briskly walking down your favorite path. Then get out there and do it.

AVOID DROP-OUT-ITIS

OLD THINKING:

Take time off

NEW APPROACH:

Skip the rest days

Exercise—even a light workout— actually reduces next-day soreness and speeds your body’s recovery. The reason: It increases blood flow, which delivers healing nutrients to your muscles and flushes out metabolic waste. Plus, when you move your body every day, whether it’s taking a walk, lifting weights, or simply stretching, exercise becomes part of

your daily landscape, which means you’re working out more consistently. And that almost guarantees faster results. (Read: You’ll burn more calories.) IMPROVE RESULTS: Do some activity every single day, even if it’s only for 10 or 15 minutes. This doesn’t have to mean more exercise. Simply borrow time from your other workouts and spread it out over the week.

Syma Kranz, PFC, is a certified aerobics, Pilates, and Barre instructor, as well as the fitness director at Fusion Fitness in Lakewood, New Jersey. What started out as a small exercise class in her home catapulted into a popular gym that prides itself with tzanua, professional instructors and an appropriate atmosphere with lyric-free music and proper attire. Syma specializes in training women to integrate fitness into their busy lives, paying special attention to proper form and alignment and specializing in core and pelvic floor strengthening.

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Teves 5779 | The Wellspring 53

YONATAN

Living Well

Health Profile By Rachel Esses Age: 43

Gender: Male Location: Staten Island

Weight: 272 lbs.

Height: 6’1”

Marital Status: Single Occupation: Chef Favorite health food: Fruits, celery, and kale.

That’s great! Fruits satisfy that sweet tooth, naturally. Celery has numerous benefits for the skin, liver, eyes, and cognitive health, as well as being anti-inflammatory. Favorite junk food: Cheese cake and brownies.

No worries… You can find these in healthier alternatives, such as in TAP cheesecakes, which are low in calories and high in taste. TAP muffins come in a double chocolate flavor, so no need to have those high-caloric brownies. (I like to microwave a muffin for about 20 seconds so all the chocolate chips melt and it becomes like a “warm cake.”) Favorite exercise: StairMaster. One reason I love this exercise, besides for being a great cardio routine, is that the screen shows you how far you’ve climbed. For example, you’ve climbed the height of one of the pyramids in Egypt. This makes the workout more rewarding and motivating. My usual bedtime: 1:00 a.m. My usual wake-up time: 8:00 a.m. My biggest meal on a usual day: Breakfast. They say breakfast is the most important meal of the day. I must have a breakfast fit for a king, because once I leave the house the craziness begins, and I tend to feed others besides myself. My usual dinner menu: Something I’ve cooked up at the restaurant. I usually enjoy a piece of tuna steak, veggies, and some baked sweet potato fries. That sounds like a very balanced meal. Make sure your veggies make up most of the meal. My weight loss saga: It’s difficult for me to eat on time throughout the day, since I’m constantly in the kitchen preparing food for customers. Also, my appetite decreases when I’m in the kitchen, and I only “remember” and feel hungry once my job is done for the day. Greatest weight loss challenge: Not picking at the decadent desserts I’ve prepared. The smell of the hot chocolate soufflé that just came out of the oven is heaven, and those delicious churros I’ve just fried look tempting as ever. This is a huge challenge for me. I try to resist though, because I know once I start, I can’t stop. My weight/lifestyle goals: To lose 60 lbs How I would treat myself if I get there: Have a huge cheat meal. Oh, and go skydiving. Concerning your health, skydiving sounds like a better option. Rachel Esses is a nutrition counselor at Nutrition by Tanya, a nutrition practice run by Tanya Rosen, which has locations in Boro Park, Flatbush, Lakewood, Monsey, Monroe, Williamsburg, Queens, Five Towns, and Israel. Tanya is the creator of the TAP (Tanya approved products) line available on her website, offices, and at select supermarkets, offering all-natural low-calorie delicious snacks and food. Tanya can be reached through The Wellspring.

54 Wellspring | February 2019

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