Wellspring issue #22 by The Wellspring

WEALTH OF HEALTH CONFERENCE WITH ESTHER RUSS OF WELLBEE'S

VANISHED! 4 ways to reverse cavities naturally

CUP OF TEA DR. CHAYALA ENGLARD A discussion on women's health with the pelvic floor expert

I JUST CAN'T STOP Why it's hard to moderate our food intake

IS IT REALLY CLINICAL DEPRESSION? It takes responsibility to render the Master Artist's creation imperfect

NERVOUS TWITCH My daughter had the twitch, but I was the nervous mom

ISSUE 22 NOVEMBER 2017 CHESHVAN 5778

NEW COLUMN! HEALTH ED Take this quiz to test your knowledge on stuff you ought to know (Answers included!)

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Editor In Chief Shiffy Friedman, MSW, CNWC Nutritional Advisory Board Jack Friedman, PhD • Moshe Weinberger Yaakov Goodman, CN • Mimi Schweid Nutrition Contributors Dr. Rachael Schindler • Tanya Rosen, MS CAI CPT Shani Taub, CDC • Tamar Feldman, RDN, CDE Fitness Advisory Board Syma Kranz, PFC • Esther Fried, PFC Feature Editors Rochel Gordon • Liba Solomon, CNWC Copy Editors Gila Zemmel • Faige Badian Food Editor Esther Frenkel Food Styling & Photography Yossi & Malky Levine Creative Directors Nechama Zukin • Rivky Schwartz Digital Marketing Simcha Nunez Store Distribution Motty Srugo 718-496-1364 Write To Us: 670 Myrtle Ave. Suite 389 Brooklyn, NY 11205 info@wellspringmagazine.com www.wellspringmagazine.com 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.

Find The Wellspring as a monthly insert in Ami Magazine or at your local pharmacy or health food store. For the PDF version and for back issues, visit www.wellspringmagazine.com Production: www.mediaotg.com

From the Editor

Dear Readers, I recently came across a sad piece of news, in which the death of 47-year-old man with ALS was reported. This father of two from North Carolina wished to spread happiness while battling the debilitating disease that left him paralyzed and unable to speak, but when he had a tracheal tube inserted that severely impacted his quality of life, he expressed that it made him into a “monster.” Once life became too difficult for him, he made the choice to have the tube disabled, bringing about his death. I couldn’t help but think about the incredible Mrs. Tammy Karmel as I was reading the article. Also stricken with ALS, lehavdil, Tammy’s life as she knew it came to an abrupt end when she lost her ability to move or speak. Sadly, the condition of this young mother of seven has deteriorated so terribly over the past few months that she’s no longer able to smile. Still, her face is glowing, the light of her neshamah radiating from within. For almost two years, we haven’t heard her sweet voice—the voice she used to inspire women here in Yerushalayim and around the world, but this hasn’t stopped her from living a life of true meaning, a life that brings her closer to Hashem and her inner world. To her, the body is only the garment of the soul, one means through which to serve Him. Ashreinu, mah tov chelkeinu! How privileged we are to be a part of a nation that values intrinsic values above all else. As the frum community’s health publication, we often ponder how much to cover in terms of women’s health. Addressing this topic in a magazine that takes every precaution to maintain the level of censorship its readers appreciate requires utmost sensitivity. However, our hesitance is countered by the topic’s indisputable importance. According to the Torah perspective, the woman is the akeres habayis, the cornerstone of her home. All feminism-related claims aside, this perspective gives prominence to our side of the mechitzah. Maintaining our health, especially during our childbearing years, is an obligation. It’s our way of guarding the garment of the soul so we can continue doing what we’re meant to do—with vitality and joy. With a perspective like Tammy’s, we can take a moment to appreciate the gravity of our choices and how maintaining our health is just one way through which we can lead richer, more connected lives. As Dr. Chayala Englard remarks in this issue’s “Cup of Tea,” when people inquire about her work as a physical therapist, she says, “There are enough people working with kids. I take care of the Mommies!” We’re fortunate to live in an era of professional practitioners like Chayala, fellow Jewish women who grasp the importance of maintaining our physical health so we can be there for our families and thoroughly enjoy these beautifully hectic years. All the best,

Shiffy Friedman

shiffy@wellspringmagazine.com

Well-Put!

“Often, I find that young children are overweight because the adults in their life aren’t knowledgeable enough regarding proper nutrition,” says Shani Taub, CDC. Read more about a topic she’s emphatic about on page 28.

Cheshvan 5778 | The Wellspring 7

Contents

NOVEMBER 2017 - CHESHVAN 5778 WELL INFORMED

FIGURES By Miriam Katz

14 16 18 20

WEALTH OF HEALTH Conference with Esther Russ By Sarah Weinberger

DEDICATED TO HEALTH 10 Questions for Elisa Stern of BCCO By Chana Dunner

WELLNESS PLATFORM By Rabbi Hirsch Meisels TORAH WELLSPRING By Rabbi Ezra Friedman HEALTH UPDATES IN THE NEWS By Liba Solomon, CNWC

LIVING WELL ASK THE NUTRITIONIST Young and Plump By Shani Taub, CDC IN GOOD SHAPE Fitness 101: Kettlebell By Breindy Goldberger, NASM, CPT, PNC COVER FEATURE Vanished! By Chevy Reichberg HEALTH PROFILE Client: Shaindy W. By Esther Steinmetz TRIED AND TRUE Bedtime for Adolescents By Batsheva Fine AT THE DIETICIAN Constipation By Tamar Feldman, RDN, CDE MONTHLY DOSE Relaxation By Yaakov Goodman, CN

8 The Wellspring | November 2017

28 30 32 50 52 54 56

“ ” WHEN WE WENT BACK TO THE DENTIST AFTER SIX MONTHS, MY DAUGHTER'S CAVITY HAD DISAPPEARED; THE ENAMEL HAD GROWN BACK AND FILLED THE HOLE. -GOLDY, PAGE 32

The next issue of The Wellspring will appear iy”H on December 13th.

EAT WELL

SEASONED Quick in the Crock By Yossi & Malky Levine

NUTRITION TIDBITS IN THE NEWS By Liba Solomon, CNWC

NUTRITION FACTS IN A SHELL This Month: Carrots By Devorah Isaacson

WELLBEING

59 60

“ ” PREPARE THIS DINNER BEFORE YOU LEAVE THE HOUSE IN THE MORNING AND ENJOY THE AROMA THAT WILL GREET YOU AT THE FRONT DOOR WHEN YOU RETURN.

-ESTHER FRENKEL, SEASONED, PAGE 41

62 64

CLEAN SLATE Understanding Codependance By Shiffy Friedman, MSW, CNWC FROM THE GROUND UP 5-6 Years By Goldy Guttman, Ms. Ed. EMOTIONAL WELLNESS Financial Stress By Dr. David Rosmarin HEALTH PERSONALITY Dr. Chayala Englard By Shiffy Friedman

AGE WELL

71 72 74

GOLDEN PAGE By Yaakov Goodman, CN SENIOR CARE By Rena Milgraum, RN SAGE ADVICE By Aliza Simon

INKWELL

DIARY By Elisheva R.

FAREWELL

HEALTH ED High Blood Pressure By Judy Leiber, CNC Cheshvan 5778 | The Wellspring 9

Springboard

Letters

place the flax meal with 2 eggs.) 2 cups chickpea flour, sifted 2 cups gluten-free baking flour, sifted 1 ½ Tbsp baking powder ½ tsp baking soda 1 Tbsp flax meal 2 cups room-temperature water 1 ½ Tbsp apple cider vinegar

Questions

On Chickpea Bread and Splenda [Issue #21: At the Dietitian, Cover Feature] I really enjoy your magazine, which is very informative. I was told to put my child on a gluten-free diet, and she also cannot have almond flour. Therefore, I’m on the lookout for information about this topic. I came across the article by Tamar Feldman about a child with colitis who was put on a special diet. Looking at Shana’s diet plan, I saw that for breakfast she has gluten-free chickpea-flourbased toast. I haven’t seen such a bread in the health food store. Which company produces it and where can I find it? Also, in the article in which four people were interviewed regarding their healthy lifestyle changes, Goldy says that she can get almond flour in bulk very inexpensively. My daughter can have coconut flour, and I was wondering if that same place sells it, or any other gluten-free flour in bulk. If so, I would like the information. As a side note, after reading the above article, I feel an obligation to let Goldy know she should properly research Splenda. It’s a chemical and, in my opinion, worse than sugar. Thank you for a great magazine! Name withheld Tamar Feldman, RDN, CDE, responds: This was the recipe my client used for her chickpea-based bread. She had to be egg-free, but if that’s not necessary in your case, you can re-

10 The Wellspring | November 2017

1. Mix all dry ingredients in a big bowl. 2. Add the water and vinegar and mix them well until you have a sticky dough. 3. Transfer the dough to a silicon mold or loaf pan with coconut oil, to avoid sticking. 4. Bake loaf at 200ºF for about 4050 minutes. Nutritional Information Total Calories: 1547 | Total Carbs: 284g | Total Fat: 22g | Total Protein: 67g | Total Sodium: 133g | Total Sugar: 28g Goldy responds to the Splenda question: Neither sugar nor Splenda is commendable. I generally use half the amount of sweetener called for, since we’ve weaned off our “sweet teeth,” but I do feel a need to serve my kids some sweet stuff. Having done the research, we’ve come to the conclusion that Splenda is the lesser of the two evils. Lots of the bad rap Splenda has is political. Soy sauce, processed cheeses, and frozen potato knishes, etc., contain a far higher percentage of chemicals than Splenda, but without having the same bad reputation. Comparing the constant increase in the diabetic population with the side effects of Splenda, research clearly shows that sugar poses much more of a concern to our health.

More Solutions

For motion sickness [Issue #21: Tried and True] Here’s what works in our family for those suffering from morning sickness. Open the windows and sit near a breeze, or put on the air conditioning. Take Bach Flower Rescue Remedy, or rub it on the wrists, back of the neck, thymus gland, and soles of the feet. Put peppermint oil on the back of the neck, underneath the nostrils, and a dab on the temples. Take a cold pack in an insulated bag and put it under the neck and the soles of the feet. Massage the stomach meridian in a downward direction (outer edge of the thigh muscle and across the calf toward the point between the big toe and the second toe on either leg). Hold the front and back of the head and take deep breaths. Switch hands if needed. And last: focus on a point in the distance that doesn’t move, or follow the white line at the edge of the roadway. Hope these ideas will be useful, Shoshana Flatbush

Best Advice

Breakfast is Key [Issue #21: Cover Feature] I thoroughly enjoyed “Hello from the Health Bandwagon,” in which I felt I got to know four unique individuals who took impressive steps toward healthy living. I made the switch in my lifestyle several years back, and I’m reaping the rewards every day, Baruch Hashem. I was especially interested to read the responses your interviewees gave to the question “What is one piece of

invites readers to submit letters and comments via regular mail or email to info@wellspringmagazine.com. Please include your name, address and phone number. 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.

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Springboard

Letters

advice you would give to someone who isn’t ready to make a complete transformation?” Although I agreed with all of them, I have found the most important step toward healthy living is starting off my day with a nutritious breakfast. If you start the day off right, it’s harder to mess up, and you’re more motivated to keep feeding your body with the proper fuel. This may involve preparation the night before, especially for working mothers, but it’s well worth it. Many thanks for a superb publication, Yocheved G.

I Beg to Differ

Toddlers Can Eat Healthy Too [Issue #20: Tried and True] I would like to commend your wonderful magazine, which provides a very enjoyable, kosher read. Regarding the discussion about sending children to playgroup and exposing them to unhealthy foods, I would like to point out the following. Most answers argued that parents commit a misdeed by withholding unhealthy foods, because it makes

their children different from their peers and they may resent this, even in their later years. I would like to add that parents may want to consider the other side of the argument, especially those who keep doling out licorice and super snacks to their children. These children, too, may grow up with a resentment: that the parents didn’t look beyond the surface regarding their health and thus damaged their bodies for the 10-15 crucial years of their youth. Such parents may be doing so to feel good about themselves or to quiet a child’s tantrum, but they do not have the child’s real good in mind. I, as an adult, am super grateful for every vegetable my parents managed to give me and every junk restriction they enforced, which I now know was the ultimate sacrifice for them, for the purpose of keeping me healthy. It’s so much simpler to give a child store-bought snacks and ice cream than to prepare and then coax them to eat healthy choices. Today, I tell my children that because I love them so much, I care for their health. I help them see the wonders of Hashem in the sweet fruits that are full of flavor, texture, and color. From a very young age,

my children already understand the process of digestion, so they understand why they’re privileged not to consume food coloring and MSG. They’re proud to be different. If you do it right, your children won’t need therapy; they’ll be grateful. L. B.

Reaching Out

Thanks for being there Usually, when I reach out to The Wellspring, it’s to ask for the contact information of one of the people you’ve profiled. I’ve done this time and again because I’ve found that you keep featuring such fascinating personalities who are so well-versed in their respective fields. And every time I reach out to you, I’m amazed at the quick and friendly response. So this time, I just want to express my thanks to you for really being there for your readers. May you have much continued hatzlacha, A grateful reader, G. K.

Quick Question

Feel free to shoot us your health-related question to receive an answer from one of the health experts at the Wellspring.

Question: I’ve done my research on the benefits of nursing—for nutrition and bonding. My baby is 19 months, and I’m 5 weeks pregnant. At this point, I’m still nursing my baby when I put her to sleep and sporadically throughout the day. She seems to enjoy it, and I don’t feel that it’s wearing me down. According to the old school of thought, this practice may endanger the unborn child, but I started reading and hearing from people that nursing while pregnant is totally okay, as long as the mother is able to do so. I would like to know your take on this. Response: As you write, there is no reason for a mother not to continue nursing, if she wants to do so. In fact, many mothers even choose to nurse two children at a time in a practice that’s known as tandem nursing. Hashem created our bodies in a way that they know exactly what to provide to each child and to the mother, especially if she is eating a healthy, well-balanced diet. So unless your doctor instructs you otherwise, you can keep up what you’re doing fear-free. However, be aware that your older child may wean off nursing on her own, due to the change in the milk’s taste as a result of hormonal changes in your body. B’sha’ah tovah! To a healthy winter, Liba Solomon, CNWC

12 The Wellspring | November 2017

FAST TRACK FLU SHOTS WALK IN. WALK OUT. GET ON WITH LIFE.

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Wellness Platform By Rabbi Hirsch Meisels

TO A SWEETER LIFE

Minerals that help prevent or manage diabetes

As we saw in our last article, the benefits of chromium cannot be underestimated. This mineral helps curb cravings, decreases blood sugar levels, promotes healthy cholesterol levels, and plays a role in weight loss. However, there are considerable differences between the various subgroups of this mineral. Polynicotinate has been shown to be significantly more effective and helpful than picolinate, and is thus the chromium of choice that Maxi Health has included in its Chromium Supreme™ supplement. A study revealing the difference between the two chromium types was conducted in 1990. Women who were not engaging in exercise were first given picolinate supplementation, and then the intervention was switched to polynicotinate. With picolinate supplementation, the subjects exhibited weight gain. But when the intervention was switched to polynicotinate, weight loss among the subjects was observed. Va n a d i u m , another main ingredient in

Chromium Supreme™, has been lauded by researchers as a nutrient that operates in a similar way to insulin. In various animal studies, vanadium was shown to decrease sugar levels drastically. It’s important to note, though, that these studies were performed with exponentially larger doses of vanadium, which poses a risk of toxicity. When the mineral is ingested in micrograms, though, as is the case in reputable nutritional supplements, the risk is nonexistent. In a clinical trial performed on subjects with type 2 diabetes, the participants were first given vanadium twice daily for four weeks, and then a placebo for the next four weeks. The findings indicated that during the period of vanadium intervention, the subjects had a 20% reduction in their fasting blood sugar levels. Furthermore, these desired effects extended to the period in which the subjects were taking a placebo, which suggests that the positive effects of vanadium remain for a span of time. Various other clinical studies also point toward this mineral’s insulinlike abilities. For this reason, many alternative practitioners advise their diabetic patients to supplement with vanadium, which generates remarkable success without unwanted side effects.

One incredible advantage that vanadium offers is that it has even shown to be helpful for type 1 diabetes. Vanadium helps transport glucose into muscle cells and speed up the process of converting sugar to glycogen, and it also plays a role in slowing the breakdown of fats. A study performed at the Joslin Diabetes Center in Boston found that diabetics who supplemented with vanadium had better levels of insulin sensitivity and thus had to take less insulin. Selenium is another invaluable mineral that plays a role in preventing and controlling diabetes. In fact, people with higher levels of selenium in their blood have decreased chances of getting diabetes, and vice versa. A large-scale longitudinal study published in Diabetes Care in 2012, analyzed two cohorts of over 3,500 men and 3,500 women from the 1980s until 2008, in their quest to establish a seleniumdiabetes correlation. At the start of the study, none of the subjects had been diagnosed with diabetes and tests were taken to determine their levels of selenium. Later, when new information was gathered, 780 of the 7,000 subjects reported a diagnosis of diabetes. The researchers found a linear relationship between selenium levels and the incidence of diabetes. In other words, with the help of Hashem, selenium can help prevent diabetes.

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.

14 The Wellspring | November 2017

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.

Well Informed

Torah Wellspring: Emotional Health By Rabbi Ezra Friedman

IS IT REALLY CLINICAL DEPRESSION? IT TAKES RESPONSIBILITY TO RENDER THE MASTER ARTIST'S CREATION IMPERFECT In Chapter 8 of Tehillim, David Hamelech expresses his awe at Hashem’s wondrous Creation and, in particular, the creation of Man. In the opening verses of the chapter, he writes, “Hashem Adoneinu, mah adir shimchah b’chol ha’aretz, how mighty is Your name throughout the Earth.” Then, after he composed several passages detailing the awe-inspiring wisdom of the Creation, he once again conveys his reverence, repeating the same verse at the conclusion of the chapter: “Hashem Adoneinu, mah adir shimchah b’chol ha’aretz.” When we delve into the sefarim that describe the brilliance of Hashem’s Creation, the perfection we encounter simply boggles the mind. Merely learning Sha’ar Habechinah in Chovos HaLevavos, in which Rabbeinu Bachya exten-

16 The Wellspring | November 2017

sively discusses every aspect of Creation, provides proof of Hashem’s existence. We marvel at the intricacy and interconnection of each aspect of Creation, from the planets to the plants, deducing the existence of a Creator. Before Rabbeinu Bachya launches his discourse on the creation of Man, he pauses to note that when we observe the wisdom with which Hashem created a person, we are astounded, like David Hamelech. Again, in Barchi nafshi, he proclaims, “Mah rabu ma’asechah Hashem…” expressing his amazement at the perfection of Creation. Rabbi Avigdor Miller would extol the many miracles involved in the simple act of eating an apple. Hashem created the apple in a range of vibrant colors, the hues of which brighten as the fruit rip-

ens. Not only does its color inform us whether or not the fruit is ready to be eaten, but it also whets our appetite, thus generating the secretion of digestive enzymes. But the miracles don’t end here. Hashem created the nose so we can detect if the food we’re about to eat is fresh and safe to eat. In His kindness, Hashem arranged for our front teeth, the incisors, to be narrow-edged and sharp so they can do an impeccable job at cutting, and for our back teeth, the molars, to be flat and specialized for grinding. Indeed, Rav Miller once asked a popular dentist, “How many patients have you seen in your lifetime?” “Thousands,” was his reply. “Have you ever encountered a mouth with incisors in the back and molars in the front?” “Never.”

em, created in His image. The Gemara describes man as the “mivchar shebebri’im, the choicest of all creations.” All the wisdom invested in Creation was created for one purpose alone—Man. With descriptions like these, it’s hard to imagine that the human being is anything but perfect.

person attribute imperfection to it? In a world where symptoms of various biochemical illnesses are observed all too frequently, it may be tempting to speculate such a diagnosis in the field of mental disease. A diagnosis requires tremendous precision, depth, and a true understanding of the condition. It is imperative to deduce whether the condition is truly psychiatric or biochemical, for which medication is necessary (such as ADHD, clinical depression, bipolar disorder or schizophrenia), or whether it is a behavior that has become habit due to circumstances. After all, for many, resorting to medication as a means to dull the pain is the easier choice. Inner work can be intense and painful.

In His kindness, Hashem arranged for our front teeth, the incisors, to be narrowedged and sharp so they can do an impeccable job at cutting, and for our back teeth, the molars, to be flat and specialized for grinding.

The tongue sweeps through the mouth to ensure that no large pieces of food or seeds remain, ensuring our safety. Hashem created a mechanism that when a person eats, saliva is secreted by the glands to provide lubrication for chewing and swallowing. In one of this shiurim on this topic, Rav Miller shared that an acquaintance had to take a medication that dried up his mucus. For two entire days, he was connected to an IV, since eating without the lubricating aid of saliva might cause him to choke. “Hashem Adoneinu, mah adir shimchah b’chol ha’aretz!” There’s so much more that transpires within our bodies that we aren’t privy to. Can we possibly fathom the intricacies of the human being? When discussing Man’s creation, Hashem says, “Na’aseh adam betzalmeinu kidmuseinu, let us make Man in Our image, after Our likeness.” Not only is Man created with wondrous wisdom, but he’s a miniature of Hash-

Several decades ago, doctors used to routinely recommend the removal of the tonsils, believing they serve no purpose. Rabbi Miller notes that had these doctors believed in Hashem and that everything is perfect the way He created it, they would have concluded that although they did not yet understand the purpose of the tonsils, there must be one. Indeed, as later researchers learned, tonsils aid the immune system in various ways. It’s important to note, however, that some people are created with certain ailments and physical imperfections. This too, is a part of Hashem’s perfect plan, which in turn renders the flaws perfect. However, the perfection of each aspect of Creation should neither be underestimated or denied. Suppose you’re examining a painting, evaluating the skill and talent in every stroke. If you know it’s the work of a master artist, you would hesitate to declare any part of it flawed. The human body is the creation of the Master Artist; how could a

All too frequently, people with emotional issues suspect the existence of a mental illness. While biochemical ailments do exist, most people find true simchah and inner peace by doing the inner work required in healing. What may appear to be ADD can turn out to be a direct result of traumatic family incidents. In the same vein, the symptoms of clinical depression may manifest due to an underdeveloped inner emotional world. After proclaiming “Mah adir shimcha!” David Hamelech writes, “Vatchasreihu me’at me’Elokim, You have made Man slightly less than the angels.” Man is far more capable than we think; we possess inner strengths much greater than we can ever imagine. If we do the real inner work instead of assigning our symptoms to an imperfection in our creation, we will merit activating the boundless greatness we possess within.

All the wisdom invested in Creation was created for one purpose alone—Man. With descriptions like these, it’s hard to imagine that the human being is anything but perfect. Cheshvan 5778 | The Wellspring 17

Well Informed

Health Updates in the News By Liba Solomon, CNWC

HOW HAZARDOUS IS POLLUTION? Worse than you think

Pollution isn’t just an unfortunate fact of modern life—it’s a killer. In fact, pollution is linked to approximately 9 million deaths each year, according to a new report published in The Lancet, which asserts that pollution played a role in one in six of all deaths globally in 2015. The report is a culmination of a two-year project that brought together more than 40 international health and environmental experts as part of The Lancet Commission on Pollution and Public Health. According to the report, the biggest contributor to pollution deaths was air pollution. This includes both indoor pollution, resulting from the burning of wood, charcoal, coal, dung fuel, and

crop wastes, and outdoor pollution, comprised of gases and other contaminants. Water pollution was the second biggest threat, linked to 1.8 million deaths that year, as a result of gastrointestinal diseases and parasitic infections. Writing in a linked editorial, Dr. Pamela Das and Dr. Richard Horton of The Lancet say the report should “serve as a timely call to action.” They hope the commission’s findings will inspire action by business leaders and persuade politicians “at the national, state, provincial, and city levels to make pollution a priority. Although there is some activity on pollution internationally, much more is needed. ... Pollution is a winnable battle.”

NOT ONLY A HASHKAFIC ISSUE Technology leads to loneliness

Former Surgeon General Dr. Vivek Murthy has tackled a range of public health crises, including Zika, drug and alcohol addiction, and obesity. Now he’s shedding light on a silent crisis: the rising number of lonely people in America. He believes this is a growing threat to our health and wellbeing. “As a society, we have built stronger online connections over time, but our personal connections have deteriorated,” Murthy said at the Aspen Ideas Festival last year. He says data is showing that loneliness is considerably more prevalent than previously thought. According to the Harvard Business Review, 40 percent of U.S. adults report feeling lonely. He attributes some of this to the record numbers of people who live alone today, but places most of the blame on technology. “Technology can help or hurt, it’s simply a tool. But for too many people technology has led to substituting online connections for offline, in-person connections, and ultimately I think that has been harmful,” Murthy said. “It turns out that loneliness is associated with a reduction in your lifespan that is as severe as the [reduction in] lifespan you see with [those] smoking 15 cigarettes a day,” he said. “When you’re disconnected, you’re in a stress state. When that happens chronically, it can have a profound impact on your health.” As a way to help combat this trend, Murthy said

18 The Wellspring | November 2017

workplaces should consider providing dedicated time in structured settings for people to get to know one another. “What are their values? What drives people? What are their experiences and inspirations, and what are their lives outside of work? People hunger to be known authentically, and far too many people feel invisible right now, and that is that the crux of our loneliness epidemic,” he said. “The fundamental thing is this: We have for years thought about ourselves as an individualistic society that champions individual achievement. But what the data around loneliness tells us more and more is that we’re truly interdependent creatures and ultimately we need each other.” Time to shut the phone and spend real quality time with the people around you. Do it for your health!

WHY IS FOLIC ACID IMPORTANT?

Study shows many women don’t know

According to a survey released last month by the March of Dimes, women of childbearing age need more education about the benefits of taking certain vitamins—even before they become pregnant—to prevent birth defects. While 97 percent of women surveyed who have been or are currently pregnant reported taking prenatal vitamins or multivitamins during their current or last pregnancy, only 34 percent say they started taking the prenatal vitamin or multivitamin before they knew they were pregnant, the survey shows. The online survey, which was conducted in

August by The Harris Poll on behalf of the March of Dimes, gathered responses from over 1,000 U.S. women ages 18 to 45. “While it tends to shock some Americans, more than 120,000 babies, or 3 percent of all births, will be born with birth defects in the United States this year,” says Stacey D. Stewart, president of the March of Dimes. “The results of this survey serve as a reminder of the importance of continually informing women of the benefits of taking a multivitamin with folic acid both before and during pregnancy to improve their own health and that of their future family.” Other survey findings show most women reporting they’re aware that folic acid is important for baby’s health, but not when to take it, how much to take, or why it is important. Even less understanding was reported concerning other key nutrients. While nearly two-thirds of all women were able to identify folic acid as a very important nutrient, fewer than 40 percent of women cited iron, calcium, and vitamin D as vitamins that may help reduce a woman’s risk of having a baby with a birth defect. About 85 percent of women who reported being familiar with folic acid either didn’t know or cited an inaccurate recommended amount of the nutrient.

LET THEM GO

Sending chest pain patients home Could save thousands A new evaluation to determine whether emergency room patients with chest pain can go home and follow up with their doctor proved 100 percent safe while shaving nearly an entire day off their visit and $6500 off their bill. The Henry Ford HEART Study was published in the American Heart Association’s Circulation: Cardiovascular Quality and Outcome. The randomized, prospective study enrolled 105 chest pain patients who arrived at emergency rooms at Henry Ford Hospital in Detroit or Henry Ford West Bloomfield Hospital between February 2014 and May 2015. The patients’ troponin blood tests showed no chemical signs of a heart attack. And the patients were deemed low risk by a simple evaluation called the HEART score, an acronym for History, Electrocardiogram, Age, Risk factors, and Troponin. The score combines the physician’s evaluation of the cardiac pain, the results of an ECG done in the ER, the person’s age, and their traditional cardiac risk factors, such as smoking, hypertension and diabetes. To be enrolled, a patient’s symptoms had to be concerning enough for a doctor to order stress testing. Of those evaluated for safe enrollment in the trial, half

were sent home to be seen by their physician, who then decided if further testing was warranted, while the other half percent were admitted to the hospital for immediate stress testing. The study found immediate discharge was associated with an average 20-hour shorter length of stay (6 hours 20 minutes versus 25 hours 51 minutes of total time in the hospital) and a $6500 reduction in total hospitalization charges ($3,058 vs $9,616). At the 30-day follow-up, there also were no known deaths, heart attacks, or coronary artery stenting reported in either group.

Cheshvan 5778 | The Wellspring 19

Well Informed

Figures By Miriam Katz

Dental Health Data

84.7� 2-17 of children ages

had a dental visit in 2015

18.6� 2-19

64� 18-64

31.6� 20-44

62.7� 65

of children ages

have untreated dental caries

of adults aged

have untreated dental caries

20 The Wellspring | November 2017

of adults aged

had a dental visit in 2015

of adults aged

and over

had a dental visit in 2015

37%

21%

58%

of children aged 2-8 experienced dental caries in their primary teeth (2011-2012)

of children aged 6-11 experienced dental caries in their permanent teeth (2011-2012)

of adolescents aged 12-19 experienced dental caries in their permanent teeth (2011-2012)

Untreated caries in primary teeth is 2 times as high for children aged

Untreated caries in permanent teeth is 2 times as high for children aged

Untreated tooth decay was 1.5 times higher among adolescents

(19%)

(8%)

compared with children

(3%)

compared with children

16-19 12-15

compared with those aged

(12%)

9-11 6-8

(10%) (20%)

6-8 2-5

Among adults aged 20â&#x20AC;&#x201C;64,

91% 27%

had dental caries

and

had untreated tooth decay.

(2011-2012)

Cheshvan 5777 | The Wellspring 21

Well Informed

Wealth of Health By Sarah Weinberger

conference with: ESTHER RUSS

DIRECTOR OF WELLBEE’S LOCATION:

Monsey, New York

SINCE: 2003

MOTTO:

Genuinely Wholesome

As the daughter of Mrs. Rochel Weiss, a renowned pillar of support to those who suffer from gastrointestinal (GI) diseases in the frum community, Esther Russ saw what it means to suffer. In their quest to ease the pain and discomfort of those who are living with Crohn’s, colitis, and other GI conditions, Rochel, with her daughter Esther's assistance, founded Wellbee’s, a center for healing through the Specific Carbohydrate Diet, which not only offers a wide range of suitable products for her clients’ needs, but also provides them with a community of support and advice.

WHAT MOTIVATED YOU TO LAUNCH A BUSINESS THAT CATERS TO PEOPLE WITH GASTROINTESTINAL (GI) ISSUES?

For many years, my mother, Mrs. Rochel Weiss, suffered from Crohn’s disease. At first, she turned to conventional medicine for a cure, but her symptoms were only exacerbated by the interventions. When she was at a desperate point, with no quality of life, feeling utterly exhausted and sapped of all energy, a friend of hers gave her the book Breaking the Vicious Cycle by Elaine Gottschall. This bestseller, which provides the details of the Specific Carbohydrate Diet (SCD) for inflammatory bowel disease (IBD) presented my mother with a totally new approach. Unlike what she had heard from the doctors until then, Gottschall posits that food does play a role in the symptoms of GI diseases. That was a first for my mother.

IN THOSE DAYS, DIDN’T DOCTORS MAKE THE CONNECTION BETWEEN GI DISEASES AND FOOD INTAKE?

It’s incredible to think about it, but the simple answer is no. Today, after observing the interventions their patients have been trying with excellent results, they’ve begun to notice

22 The Wellspring | November 2017

the obvious connection. The basic protocol in conventional medicine is that when a person presents with symptoms of Crohn’s or colitis, they are first diagnosed. Then the doctor will inform the patient that the disease unfortunately can’t be cured, and they will have to live with it for the rest of their lives. They do tell them that there are methods to alleviate the symptoms, such as steroids, but these methods only act like a Band-Aid. Conventional doctors advise their patients to stay away from foods that get stuck in the digestive system, such as whole raw nuts, and raw fruits and vegetables. Other than that, they posit that diet does not play a role in the condition. In other words, the patient may continue subsisting on the standard American diet, which includes harmful foods like pizza. That’s the advice my mother had heard until that point. In the book, she read for the first time that this kind of pattern leads to a vicious cycle, and that GI patients will struggle for as long as they keep living on the standard American diet. Gottschall’s reasoning is simple: if the body can’t digest the food, it will act out, generating an even greater mess in the system. When the intestines are trying to digest food that they’re unable to digest, this leads to the creation of more bad bacteria and inflammation, and the body, busy as it is with this constant cycle, isn’t given a chance to heal.

HOW DOES THE SCD STOP THE CYCLE?

The idea of this diet is to give the intestines a break so they have a chance to heal. This happens when the body is fed sin-

gle-sugar foods (foods containing simple sugars), which circumvents the first major phase of digestion. The sugar we know (sucrose) is a complex sugar, which means that it consists of two simple sugars joined together by a chemical bond. The digestion of complex carbohydrates takes a much greater toll on the intestines. Other foods that require a complex digestive process are potatoes, rice (even brown), corn, quinoa, and flour.

WHAT ARE EXAMPLES OF SINGLE-SUGAR FOODS?

These are what are called specific carbohydrates. The only sweetener that’s allowed is honey, because it’s the only sweetener that doesn’t require complex digestion. Simple-sugar foods include winter squash, such as butternut and kabocha, peas, lentils, and certain beans when prepared in a specific way. Other foods that are allowed are animal protein: fish, chicken, meat and some lactose-free dairy, as well as fruits, vegetables, and nuts.

SO IS SCD SIMILAR TO THE PESACH DIET?

It is, with honey substituting for sugar. And, of course, no matzah allowed!

HOW WAS YOUR MOTHER’S FIRST TRIAL ON THE DIET?

The first time she read the book, the material made perfect sense to her. However, she put the book high up on the bookshelf and said, “This is not for me. I have a life, and I enjoy cooking good food. I’m not going on a starvation diet any time soon.” For one whole year, the book that would change her life, and the life of many others, was collecting dust on that

shelf. Then, at desperation point, my mother read it again. This time, she knew she had no choice but to give the SCD a three-day trial. She followed some recipes in the book, such as almond bread, and ate chicken soup, salmon, and applesauce. After three days, she felt much better than she had done in years. She felt her body was telling her that this is what it needed. But although my mother started believing in the plan, she knew she had to find a way to make it work for her. A consummate balabusta, my mother gathered the recipes she had previously made and tried creative ways to turn them into SCD recipes. Along the way, she discovered her hidden talent. Before long, she was preparing delicious foods that not only she enjoyed, but her entire family did as well.

WHEN DID YOUR MOTHER GO PUBLIC WITH HER SCD FINDINGS?

Once my mother realized how the SCD had literally changed her life, she felt she couldn’t keep it a secret. She placed a small classified ad in a local paper and the rest is history. My mother was inundated with phone calls from fellow community members who were still caught in the cycle, suffering. At one point, she got in touch with the late Elaine Gottschall, who coached her further on this incredible intervention. As she started guiding people in the community, she saw the need for readily-available foods. Not everyone has the time or ability to prepare the special foods that are so necessary for their recovery and wellbeing. Wellbee’s was launched to fill that need. My mother gave her delicious recipes to a professional baker, and the business took off.

Cheshvan 5778 | The Wellspring 23

Well Informed

Wealth of Health By Sarah Weinberger

YOUR MOTHER COMPILED A COOKBOOK AS WELL. WHAT KIND OF RECIPES DOES SHE OFFER IN IT?

In her quest to further help those with GI conditions in the frum community, my mother collected all the recipes she had prepared for herself and our family over the years and published them in A Taste of Wellness. The cookbook offers a selection of recipes for every course, from soups and salads to sides, mains, and desserts. It also provides recipes and instructions for creating baked goods that suit the SCD dieter and anyone who leads a gluten-free diet.

DOES THE SCD REQUIRE A LIFETIME COMMITMENT FOR LASTING RESULTS?

SCD isn’t a permanent diet. After sticking to it strictly for approximately two years, based on specific circumstances, the patient gradually returns to a less-restricted, healthy, balanced way of living. They can then usually add more foods to their diet. It’s important for people to know that the diet has 5-6 stages. A person must start with the introductory phase, similar to a baby who is being introduced to solids for the first time. We start them off with simple foods and gradually add more options. At the most advanced level of SCD, they can eat beans and raw fruits. Because a more stable system is necessary for more complex digestion, it’s crucial for the dieter to move along the stages with guidance. SCD isn’t just a list of foods that may or may not be eaten. Our website explains the basic list of stages, but my mother offers her guidance as a service so that those who are on the diet can reach the maximum level of remission. If they advance too quickly, they can feel even worse than when they started.

WHAT TYPES OF FOODS DOES WELLBEE’S CARRY?

We offer foods that are delicious and as good, or even better, than conventional foods. We want to make the diet fun, so we’re always looking to add more products. We started out with a bakery department, but because SCD must be followed 100% to produce results, we’re constantly producing more foods to help people do that without feeling they’re missing out. Over the last few years, we’ve added ketchup, mayonnaise, barbecue sauce, and other condiments. Because our products are gluten-free, sugar-free, non-GMO, and paleo friendly, they cater to anyone who wants to lead a healthy lifestyle.

WHICH PRODUCT DO YOU PRIDE YOURSELF WITH?

Honey candies were a big find, especially for our junior clients. Until they came on the market, there was no sucking candy for people on the SCD. This candy is made just of honey and lemon. We’re also introducing honey soda, which is something kids on the diet have been requesting for a long time. We don’t want them missing out.

IN ADDITION TO THE MANY PRODUCTS YOU OFFER, HOW DO YOU PROVIDE SUPPORT TO THE CROHN’S/COLITIS POPULATION?

We will soon be launching a hotline, on which doctors and experts in the field will be speaking. One of them is Dr. James George, a gastroenterologist at Mount Sinai, a prominent

24 The Wellspring | November 2017

and outspoken supporter of SCD. He had seen many patients for whom he could not come up with a cure but when they finally went on the SCD, attained tremendous results. That’s when he came around. Today, he tells his patients that either they try this diet or he’ll put them on medication. At an event we ran several years ago, he was our keynote speaker, and we’ll be launching the hotline with the speech he delivered then. People will also share their personal stories, which will provide chizuk to the listeners. We anticipate that it’ll help more people learn, connect, and heal, with Hashem’s help. At one point, we offered a phone support group for women with GI conditions. These women are still friends today.

CAN YOU SHARE A SUCCESS STORY YOU’VE WITNESSED THANKS TO SCD?

Baruch Hashem, unlike what conventional medicine says, Crohn’s can be healed. We’ve had patients who returned to the doctor and underwent a colonoscopy that found no trace of Crohn’s disease at all.

WHAT’S THE DIFFERENCE BETWEEN CROHN’S AND COLITIS?

Crohn’s is an inflammation in the small intestine, while colitis occurs in the large intestine. We see more cases of Crohn’s, though both are all too common.

HOW HAS WORKING IN THIS FIELD AFFECTED YOUR LIFE?

Baruch Hashem, I don’t have any GI conditions, but because my mother undertook this change when I was still a teenager, I got a great education regarding the relationship between the foods we eat and how we feel. Today, I lead a very healthy lifestyle, and I serve my husband and children healthy foods. We have so much energy and quality of life. I’m very grateful that I was exposed to these healthier choices in my youth and that I’m able to give this lifestyle over to my children.

HOW DO YOU GIVE YOUR BRAND THE PERSONAL FEEL THAT IT HAS?

Because we focus so much on giving our clients what they need, we’re like family. And on our product labels, I write something meaningful and personal to the customers. Here’s what I wrote on one cookie label: “Since I was a little girl, my friends would always come over to enjoy my mom’s delights. Little did they know it was good for them, too.” On another product: “Growing up in a health-conscious home, my mom would always say, ‘You are what you eat.’ Today, I create products that I’m proud to feed my family and yours.”

SO YOU DON’T BRING SUGAR INTO YOUR HOUSE?

No. I see how this positively affects my children, both physically and emotionally. Part of my job is to research and add more products to our line, and I’m awed time and again at Hashem’s beautiful creations, His gifts to us. Why wouldn’t I want to subsist on them alone? Esther can be contacted through The Wellspring.

mediaotg.com

Well Informed

Dedicated to Health by Chana Dunner

10 QUESTIONS

FOR ELISA STERN OF BCCO

BIKUR CHOLIM CHESED ORGANIZATION (BCCO) IN A NUTSHELL: A grassroots non-profit in Brooklyn, BCCO offers a number of innovative programs and services designed to keep community members healthy and well. Its executive director is Rabbi Avi Fishof. Elisa Stern, LCSW, is the founder and director of its Partners in Strength Health Promotion Division.

WHAT MOTIVATED YOU TO CREATE THE PARTNERS IN STRENGTH HEALTH PROMOTION DIVISION AT BIKUR CHOLIM?

I enjoy finding and filling holes in the system of care for our community seniors. Shortly after I was hired in 2001, I noticed that a number of the seniors I was visiting had recently become diabetic, but were eating the wrong foods and were regularly in and out of the emergency room. I knew that with education and support, most of these emergencies could be prevented. Another portion of my caseload was seniors who were depressed because they were losing their vision. They didn’t know each other, or about the wonderful services available for people with low vision in New York. So I started Bikur Cholim’s Staying Healthy with Diabetes group and our Low Vision Friendship Club and baruch Hashem, both are going strong 16 years later. Participants linger at the end of each meeting, asking individualized questions to the professional facilitators and sharing phone numbers with new friends.

WHAT IS YOUR CURRENT ROLE AT BIKUR CHOLIM?

I create, run, and supervise programs, including Project Lev—our geriatric care management program for Holocaust survivors who are aging alone, without children or involved family; our home-visiting geriatric psychiatry program; the afternoon Chevra—a social program for retired men; and our Chesed Club Program of Seniors Who Volunteer. I love my job!

26 The Wellspring | November 2017

WHAT IS ONE GREAT CHALLENGE YOU FACE IN WORKING WITH A COMMUNITY FULL OF BUBBIES?

Cake—there’s too much of it! Every day someone is trying to feed me something really good and homemade.

4 5

CAN YOU SHARE A STORY THAT STANDS OUT IN YOUR MIND? My favorite stories are always the situations that look impossible to fix when we first hear about them. For example, the anxious senior who doesn’t let anyone in the door, and desperately needs help. My staff of social workers and I scratch our heads and get really creative about building relationships. Once we get in and they get to know us, it’s like we are family. And there’s nothing you wouldn’t do for family.

WHAT’S YOUR NEWEST INITIATIVE?

I always have a wish list in my head! This summer we hosted a symposium for nursing home administrators on the Comfort Matters program, which creates a better quality of life for nursing home residents who suffer from dementia. Perhaps we can do that again in Lakewood, Monsey, or other cities, if there’s interest. I’d like to spend more time presenting to high school volunteer programs about how to make satisfying visits to Holocaust survivors. Bikur Cholim social workers designed a beautifully written guide for teens last year and created an adorable play about how to do it wrong, then right. Both are available to Chesed directors and educators, at no charge. I’d also like to organize more in-service presentations to home care agency staff about special sensitivities in working with Holocaust survivors, which we offer as a public service. Bikur Cholim created a helpful guide for home care attendants that explains common PTSD triggers and how to work around them in creating a comfortable living environment for aging survivors.

WHAT DO YOU WISH PEOPLE WOULD KNOW ABOUT THE SENIOR POPULATION?

Seniors love opportunities to meaningfully volunteer. I wish that our community would create more volunteer programs geared to their needs— making candy pekelach for upsherins or aufrufs, cutting melon for Bikur Cholim rooms, making inexpensive craft packages for hospitalized children, all while sitting and chatting with peers.

7 8

WHAT WAS THE MOST INTERESTING REQUEST YOU’VE EVER RECEIVED ON BEHALF OF A FAMILY/INDIVIDUAL? Periodically, a senior asks me to help them create a shidduch resume or online dating profile. May they meet someone wonderful soon iy”H.

WHAT’S THE BEST PART OF YOUR WORK? First, the satisfaction of helping people I care deeply about. I also enjoy the relationships with community members and colleagues, as well as making my parents proud. And, of course, cake.

HOW DO YOU CONTINUE TO GROW PROFESSIONALLY, HAVING BEEN IN YOUR FIELD FOR MANY YEARS?

I regularly borrow ideas from other organizations and welcome others to visit ours. Almost three years ago, along with a colleague in Atlanta, I began organizing a monthly educational teleconference series for professionals who work with Holocaust survivors. Together, we created and facilitate a private Facebook discussion group for 150 professionals who work with Holocaust survivors around the country. It’s important to share what we know, and to constantly learn from others.

WHAT WAS THE BEST COMPLIMENT YOU’VE EVER RECEIVED?

“Elisa’la, since joining the program I don’t feel like I’m alone anymore.”

Cheshvan 5778 | The Wellspring 27

Living Well

Ask the Nutritioniust By Shani Taub, CDC

Young and Plump

Q A

Can I put my daughter on a diet?

I’ve been observing my five-year-old daughter for the last couple of weeks and I’ve realized that she’s eating way more than her siblings. She’s nice and plump, to put it mildly, and I would love to find a way to help her slim down. Thankfully, she hasn’t reported any bullying about her size, but I would like to avoid that at all costs. What type of diet plan would you recommend for her? —Concerned Mom

I understand your concern about having a child who is fuller than average, but you’ve actually struck a chord on a topic that I’m very emphatic about. In my experience, a five-year-old is way too young to go on a diet. Although it may seem important to a mother that her child lose weight, the child’s self-esteem is most important of all. All she needs to know is that she’s the prettiest and the best; the message you convey by

putting her on a diet plan is in direct contrast to this. At this point in your daughter’s life, a donut is more appealing to her than weight loss, and rightfully so. It’s

28 The Wellspring | November 2017

rare to find a girl under the age of 10 (or a boy under 11) who is actively seeking a weight loss plan. While weight loss may be exciting for young children during the first two weeks, the pleasure of eating a cookie takes over all too soon. If children start a plan when they’re not mature enough, they will soon gain back whatever weight they lost soon. Whenever a parent signs up a child, even a teenaged one, or one spouse signs up another to my plan, my first question is, “So who wants this? You or your child/ spouse?” If the child wants it, her chances for success are high. If the mother wants it, it’s a waste of money. Here’s why. Even if, in the best case scenario, the child eats exactly according to the plan at home and even participates in a fitness regimen, she will face countless temptations away from her mother’s watchful eye. While the mother may have full control over what goes on in the house, she has zero control over what happens outside its walls. And, as expected, when the

child comes into contact with forbidden foods when her mother is out of sight, she will binge. When I was overweight as a child, I remember grabbing as many cookies as I could when my mother turned her head the other way. And that was perfectly normal. I was being a child. If the idea of putting your daughter on a plan is nixed, what is left for you to do? I would advise you, the mother, to learn about healthy eating habits. Often, I’ve found that young children are overweight because the adults in their life weren’t knowledgeable enough regarding proper nutrition. Work toward turning your home into a healthier place; learn which kinds of foods to serve for supper, and which food groups your children need. As the mother, you can teach your children how to chew food properly and slowly as opposed to wolfing it down. You can make healthy foods look as appealing as possible and make them easily accessible at all times. When the children return from school, greet them with cut up fruits and vegetables. The most important piece of advice I’d like to offer is that even when you’re doing all of the above, never single out the overweight child. If you’re implementing changes, it’s for everyone in the household. If you’re giving dessert, she gets to have a portion too. And if she asks for another one, it’s perfectly okay for you to tell her what you would tell any other child, “Everyone gets one portion today. Maybe tomorrow we’ll have dessert as well.” It may also help to observe your child’s overeating patterns. Eating is a fun activity for everyone, especially

kids. Perhaps your daughter would benefit from more stimulation and activities. I also believe that if a fiveyear-old is really overweight, there’s nothing wrong with calling up the school and requesting that they change the snack system. You can ask them to provide healthy snacks like popcorn and pretzels as opposed to sugar-laden treats. No matter how you choose to deal with this issue, never make the child feel that she’s been put on a diet. She should never be weighed for weight-loss purposes. Several years down the line, if the child asks for it (this happens at different ages depending on the child’s maturity level), you can take her to a nutritionist. When children come to me, the first thing I do is tell them how beautiful they are. The next thing I tell them is that I’m not putting them on diet, even if they want to hear that I am. I tell them that I’m putting them on a healthy-eating program without extra treats. The extra treat right now, I say, is being healthy and liking the way you look. Later, we can add desserts. I make sure to incorporate treats like donuts and ice cream, which they will want to eat at parties, into the program in a way that they can still lose weight. Deprivation always backfires. As a concerned mother, your best bet at this stage is to model a healthy lifestyle and offer your children as many nutritious options as possible. Baking healthy muffins together can be a great start. You’ll be amazed at how much children enjoy eating healthy foods “just like Mommy.”

Fun Finger Foods Here are some ideas of appealing, nutritious foods you can prepare for your children when they want to grab a snack: • Popcorn. It has 4 grams of fiber per 3-cup serving, which makes it a filling snack, and it’s whole grain too. • Blend orange juice with Greek yogurt and freeze into ice pops. These deliver a fine helping of vitamin C as an added bonus. • Oatmeal cookies with raisins • Natural peanut butter with sliced apples • Vegetable strips dipped in hummus • Fruit cubes on a skewer

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, premeasured foods and delicacies sold at supermarkets and restaurants.

Cheshvan 5778 | The Wellspring 29

Living Well

In Good Shape By Breindy Goldberger, NASM CPT, PNC

fitness 101:

Kettlebell Training That exercise is highly advantageous to the body is an indisputable fact. Among other excellent benefits, it helps with weight loss, builds muscle, improves metabolism, reduces the risk of many diseases, and enhances your mood and mental health. But you may be wondering how particular exercises score on this list—which is better for what. In this series, we take a look at the primary fitness workouts that are popular today and discuss the pros and cons of each.

WORKOUT DESCRIPTION The kettlebell is the most versatile training tool— literally a gym in your hand. Science and experience agree that kettlebell training develops slow and dynamic strength, various types of endurance, muscle growth, fat loss, and general health. A kettlebell is a piece of metal that looks like a cannonball with a handle on it. Kettlebells are made of cast-iron or steel and come in various shapes and sizes. The shape of the kettlebell, specifically the fact that the center of mass is off-set from the handle, creates unique benefits to the exerciser that barbells and dumbbells do not. For example, kettlebells can be accelerated up and down safely and effectively in high-repetition explosive exercises, which is quite challenging to do with other pieces of equipment. Also, the shape of the kettlebell adds a challenging stability component to exercises like military presses and Turkish get-ups, since you need to control the orbit of the weight around your arm. The Program: The various kettlebell exercises typically fall into one of two categories: 1. Grinds—such as military presses, Turkish get-ups,

30 The Wellspring | November 2017

weighted lunges, deadlifts, and squats. 2. Ballistics—such as swings, snatches, cleans, and other moves generating from the swing. In the grind lifts, the objective is to generate tension in the muscles. In the ballistic lifts, the objective is to be as powerful and explosive as possible. The combination of grinding lifts and powerful ballistic lifts results in impressive changes to strength, power, body composition, and endurance. Calories burned per workout: Kettlebells burn 20-28 calories a minute, which is the fastest fitness method for rapid fat loss results. During a 45-minute kettlebell workout, you can expect to burn between 600-800 calories. This is more than in any other form of cardiovascular exercise, such as running, rowing, biking, swimming, spin class, Zumba, kickboxing, as well as other weight resistance training exercises and boot camp workouts. This is because a kettlebell workout trains the body through a synergistic method that engages all muscles simultaneously, providing a more efficient workout. Areas targeted: Every muscle in your body.

DEVELOPMENT

Kettlebells have been around for a few hundred years, among many different cultures, but primarily in Russia. They were introduced to the U.S in the mid-1980’s.

THE CONS Kettlebell training is not the best exercise for beginners. If you’ve never worked out, then kettlebells can be a tough implement to start with. This is not to say that you can’t use them, you just need to be careful. Start off light and easy and make sure you have a knowledgeable coach, guide, or instructor to help you.

THE PROS

Exercising with a kettlebell helps develop a complete athlete who is capable of high levels of work, while being resistant to injury. With kettlebell training, the body gets trained as one unit rather than individual parts, enabling it to perform at its greatest capacity. The kettlebell makes the body work in synergy with its natural movement patterns, increases core strength and stability, and is fun and varied. Kettlebell training improves body composition, both building

muscle and burning body fat. It is also great for back health and helps many people with back issues. Lifts like the one-hand swing, snatch, and Turkish get-up are some of the best exercises for core and shoulder stability. Kettlebells play a role in almost every aspect of fitness—endurance, strength, balance, agility, cardio, and core. Kettlebell exercising maximizes the ability to train the body as one unit rather than as individual parts.

TRY IT AT HOME Here is a super-effective, fat-burning kettlebell workout you can do at home, but only if you have some kettlebell experience and are confident with the technique. Exercises: 1. Kettlebell Swing 20 reps for as long as it takes you to perform, then rest until the end of the minute. As soon as the next minute starts, repeat. Continue for 5 minutes. 2. Kettlebell Renegade Row 12 reps, alternating right and left arm 3. Clean and Press 10 reps each side

4. Goblet Squat 10-15 reps 5. Turkish Get-ups or Half Get-ups 5 reps per side for the full Turkish get-ups 8-10 reps per side for the half Turkish get-ups 6. Single Arm Kettlebell swings 10-15 reps each side 7. Kettlebell Curl to Press to Overhead Tricep Extensions 10-15 reps 8. Kettlebell Alternating Arm Swings 25-35 reps

Breindy Goldberger is an NASM-certified personal trainer who holds numerous additional certifications including kangoo dancing, kettlebells, trx, and PiYo (pilates yoga fusion). As a weight loss coach, Breindy is obsessed with helping other women live a healthier, happier, and supercharged life. She strives to offer the most effective fitness programs and to deliver them in a fun fashion, as well as to simplify nutrition so women can build lean food habits for lasting change. Breindy can be contacted via The Wellspring.

Cheshvan 5778 | The Wellspring 31

Living Well

Cover Feature By Chevy Reichberg

Vanished How to naturally reverse dental caries

32 The Wellspring | November 2017

Cutting out sugar from the diet and maintaining a tooth-brushing routine are two smart ways to prevent cavities, but what if you already have cavities and you’re dreading the upcoming visit to the dentist? Although the procedure is simple, having a dental cary filled is no fun—especially when there are young ones involved. Can there be a painless, natural way to wish those holes away?

At my five-year-old daughter’s most recent visit to the dentist, I was appalled to hear that she had cavities in four of her teeth. Filling the first one was a battle that ended with a headache for me (and the dentist!) and anxiety for my child, which prompted me to ask, “Is there any other way for us to get these holes filled?” While the dentist’s response was an emphatic no, I instantly remembered Goldy, a young mother who was interviewed in The Wellspring about the health changes she implemented in her home—and how she managed to reverse her children’s cavities as a result. As soon as I got home (and offered my headache some relief), my new research project was launched, the findings of which comprise this article. I hope to report good news soon! The common belief today about cavities is that once you have tooth decay, it cannot be reversed. At that point, the only solution to oral wellness is to have part of the tooth drilled out and filled with a synthetic material. However, scientific research has proven that there are ways to reverse cavities naturally. In fact, according to a study published in the British Medical Journal, cavities and tooth decay can potentially be reversed with diet. A study was performed on 62 children with cavities who were divided into three different diet groups. Group 1 ate a standard diet plus oatmeal, which is rich in phytic acid, Group 2 consumed a normal diet and supplemented with vitamin D, while Group 3 ate a grain-free diet and took vitamin D. The results revealed that while Group 1 experienced an increase in cavities, Group 2 showed small improvements, and Group 3, who followed a grain-free diet with nutrient-rich foods like vegetables, fruits, meat and milk, and took vitamin D, saw the greatest

improvements: nearly all their cavities were healed. According to this study, we may have been misinformed about what causes cavities and how to reverse them naturally. Dental health advocate Ramiel Nagel, author of Cure Tooth Decay, encourages many of his readers to reverse their tooth decay and avoid harmful amalgam fillings mostly through changes in diet. One of the first dentists whose work is documented, Weston A. Price, is credited with introducing the link between diet and oral wellness. The chairman of the National Dental Association (1914–1923) and a pioneer for the American Dental Association (ADA), Dr. Price traveled the world searching to discover the cause of tooth decay. What he witnessed was fascinating: many isolated indigenous tribes had perfect teeth and little tooth decay—but when they were exposed to a Western diet, they experienced tooth decay, bone loss, and chronic illness. According to the ADA tooth decay “occurs when foods containing carbohydrates (sugars and starches) such as milk, pop, raisins, cakes, or candy are frequently left on the teeth. Bacteria that live in the mouth thrive on these foods, producing acids as a result. Over a period of time, these acids destroy tooth enamel, resulting in tooth decay.” Simply put, tooth decay is the result of an infection with certain types of bacteria that use sugars and food to make acids. Over time, these acids eat away at the tooth’s outer surface, otherwise known as enamel, gradually boring a hole into the tooth. Since the tooth is composed of the same material as the bones, healing its cavities naturally seems like a doable procedure. Here are four suggestions to reversing decay naturally:

Cheshvan 5778 | The Wellspring 33

Living Well

Cover Feature

use mineralizing toothpaste While there are several brands of fluoride-free toothpaste that you won’t have to pay a small fortune to get your hands on, you can save a dollar or two through making your own homemade remineralization toothpaste: • 4 Tbsp coconut oil • 2 Tbsp baking soda • 1 Tbsp xylitol or ⅛ tsp stevia • 20 drops peppermint or clove essential oil • 20 drops trace minerals or calcium/ magnesium powder

Try Oil Pulling Used for centuries by Ayurvedic medicine, oil pulling is a fantastic oral detoxification procedure that has gained some popularity in the U.S. the last several years. Simply done by swishing a tablespoon of oil in your mouth for 20 minutes, this simple oral detoxification procedure has been praised to cure everything from gingivitis to headaches to systemic diseases like diabetes. If you can’t do 20 whole minutes, three to five minutes is still good. When you’re ready to try this, here are some tips: • The best time to oil pull, like most other detoxification procedures, is first thing in the morning right after you get out of bed. • Don’t let the 20-minute time frame deter you. You won’t even notice 20 minutes have gone by if you do this during your normal morning routine, i.e., while you shower, put your clothes on and prep for the day. • Spit the spent oil in the trash rather than into the sink, as an accumulation of oil could cause problems for household plumbing. • Immediately afterward, rinse your mouth out with warm water. Use salt water for added antimicrobial properties. • Don’t be shocked if the oil/saliva mixture you spit out is milky white or yellow. • Finally, brush your teeth as normal. This should be a relatively relaxing process, so don’t feel compelled to vigorously swish your mouth with oil for the entire time, or else you’re bound to get sore jaw muscles. Simply and gently move the oil around your mouth and through your teeth without swallowing any of it.

remove sugar

Not only does sugar feed oral bacteria, preventing a healthy flow of dental fluids, but it’s highly acidic and can literally decalcify or demineralize the structural content of teeth, thus creating dental decay. Stay away from soda, candy, and baked goods with sugar. Additionally, use raw honey and maple syrup, and drink juices sparingly, as too much sugar can contribute to cavity formation.

Consume Raw Dairy and Nutrient-rich Foods Raw dairy is filled with the vitamins and minerals that contribute to a healthy dental fluid flow. Loaded with calcium, vitamin K2, vitamin D3, magnesium, phosphorus, and fat-soluble vitamins, they help maintain strong teeth and promote oral wellness. Consuming raw dairy is a great way to ensure cavity-free teeth, so it’s a good idea to consume such products on a steady basis. If consuming nutrient-rich foods isn’t your or your child’s thing, make sure to supplement accordingly, especially with bone-building nutrients like calcium, magnesium, and vitamin K2.

While some of these ideas seem a bit outlandish, I think I’ll take them over a post-dentist headache anytime.

34 The Wellspring | November 2017

Stay Away

4 Main causes of tooth decay —A lack of minerals in the diet (calcium deficiency, magnesium deficiency, and phosphorus deficiency) —A lack of fat-soluble vitamins (A, D, E, and K, especially vitamin D deficiency) —Too much consumption of phytic acid-rich foods —Too much consumption of processed sugar

How We Did It: Goldy reports

I’d rarely ever seen my daughter as hysterical as she was while sitting in the dentist’s chair getting her cavity filled. And, I’d never felt so helpless. After filling the cavity, the dentist recommended we schedule another appointment for the second cavity that needed filling; we’d all been through enough trauma for the day. When I recounted the harrowing episode to my husband, he suggested an alternative. Though I’d been careful with her sugar intake previously, we cut down drastically. By reminding our daughter of what “fun” she’d had in the dentist’s chair, she had plenty of incentive to refrain. Not enough to refrain completely, of course, but it helped significantly. By sugar, I mean white sugar as well as foods which convert to sugar, such as high fructose fruits and carbs. At the same time, we started her on a vitamin regimen including vitamin K2, calcium, and magnesium. When we went back to the dentist after six months, her cavity had disappeared, Baruch Hashem; the enamel had grown back and filled the hole.

Cheshvan 5778 | The Wellspring 35

ISSUE 22 NOVEMBER 2017 CHESHVAN 5778

Quick in the Crock Fill it in the morning for a hearty dinner in the eve

EAT WELL ARE CARROTS TOO SUGAR-LOADED TO BE CONSIDERED NUTRITION WISE?

SPOIL YOURSELF WITH SPELT ALL MADE FROM 100% ORGANIC SPELT FLOUR AND SUGAR.

COOKIES (ALSO AVAILABLE IN SUGAR FREE)

CAKES

(ALSO AVAILABLE IN SUGAR FREE)

BREADS CHALLAH. 159 LEE AVE â&#x20AC;¢ 718-387-7411

Eat Well

Recipes

Dear Cooks, As a teen, washing dishes was my chore in the house. The sensation of warm water on my hands gave me comfort, a chance to stop and think about my day, while the dishes emerged squeaky clean. Even as a newly married woman, scrubbing the dishes was a welcome task for me. Today, things have changed. I still appreciate the sensation of warm water on my hands, but I’d rather have it in a bath. Standing at the sink after putting the kids to bed and tending to their many needs throughout the afternoon isn’t such a welcome chore any longer. Here’s my confession: I’ve stopped using dishes on weeknights. I know the food doesn’t look half as good on disposable plates, but at least Wife is happy while she’s serving it. But what about pots? I won’t be using disposable pots for cooking any time soon, and not everything can be made in the oven. So, yes, you can still catch me washing pots sometimes (with some cutlery), but on days that I prepare crock-pot dinners like the ones you’ll find in this issue’s Seasoned, I’m a happy girl. I simply slip a cooking bag into the pot, whip up dinner, and swiftly dump the bag into the garbage can after we’ve eaten. It’s a win-win for all of us. Here’s to a warm, nourishing winter, Esther

Cheshvan 5778 | The Wellspring 39

rs Four Hou From Field . to Peeled

For those with higher standards.

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Eat Well

Recipes, Styling & Photography By Yossi & Malky Levine

Savory Beef and Broccoli Stew Nothing like a bowl of meat stew on a blustery winter night. Prepare this dinner before you leave the house in the morning and enjoy the aroma that will greet you at the front door when you return. 6 minute steaks 1 Tbsp olive oil 1 large onion, sliced 1 tsp salt ¾ tsp black pepper 1 zucchini, cubed 1 package sliced mushrooms 5 garlic cloves, minced

2 small ripe tomatoes, diced 1 cup chicken soup ½ cup white wine ½ cup all natural barbeque sauce 1 Tbsp flaxseed meal 1 tsp salt 4 Tbsp raw honey 1 lb fresh broccoli

Place olive oil and onions in a crock-pot and turn the heat on high. Meanwhile, rub steaks with salt and pepper and add to the pot. Let sit 5–10 minutes, flipping the meat so that both sides get browned. Add the rest of the ingredients, except for the broccoli. Turn the heat to low and cook 6–8 hours. Chop the broccoli, sprinkle with olive oil, salt, and pepper, and add to the pot for the last half hour. Optional: Serve over whole grain basmati rice.

NUTRITION NUGGET

BY DR. RACHAEL SCHINDLER

This dish is a winner for everyone at the table. Use your own homemade chicken stock without bouillon or soup mix. I usually make a huge chicken soup for Shabbos and freeze the clear broth for recipes like this. It adds amazing flavor and nutrients if you use bones. For a healthier alternative, replace the BBQ sauce with equal amounts of tomato paste. That removes the sugar content and gives you added health benefits and immune boost without sacrificing flavor.

Cheshvan 5778 | The Wellspring 41

For those with higher standards â&#x201E;

Eat Well

Recipes

Chicken Fajita Cones A nutritious, kid-friendly dinner that requires virtually no prep. What can be better than that? ¾ cup pineapple juice 6 Tbsp all natural apricot spread 1 Tbsp red wine vinegar 1 Tbsp shoyu sauce 1 Tbsp organic corn starch, diluted ¼ cup coconut sugar 1 red, yellow, and orange bell pepper, cut into strips 1 onion, sliced

1 chili pepper, sliced 4 garlic cloves, minced 8 slices chicken breasts 1 Tbsp chili powder 1 Tbsp paprika 2 tsp salt dash of black pepper 1 package whole grain 6 inch tortilla wraps

Place pineapple juice, apricot spread, vinegar, shoyu, and coconut sugar in a bowl. Mix to combine, and pour in to a preheated crock-pot on high heat. Add pepper strips, onions, chili pepper, and garlic to the pot. Rub chicken breasts with chili powder, paprika, salt, and pepper and add to the pot. Lower heat and cook for 5–6 hours. Preheat oven to 350°F. Roll the tortilla wraps in a cone shape, using a toothpick to secure it. Stuff the open side with a ball of aluminum foil to keep the shape. Bake for 5 minutes until the edges start to brown. The wraps will get crispier once they cool. Fill the cones with chicken mixture and enjoy!

NUTRITION NUGGET BY DR. RACHAEL SCHINDLER

This recipe is easy and fun to eat. I use non-GMO corn tortillas which have no added sugar and are gluten free. If you’re sensitive to coconut sugar, use a substitute like stevia in the raw or honey.

Cheshvan 5778 | The Wellspring 43

Eat Well

Recipes

Citrus Chicken One-Pot Dinner This dish includes all necessary food groups and creates a blend of the most pungent of flavors. As a nutritional bonus, the citrus fruits provide an extra dose of vitamin C, which is especially welcome during the common cold season 4–6 chicken bottoms 1 large onion, sliced 1 Tbsp paprika 2 tsp salt ½ tsp black pepper 1½ cups orange juice 4 garlic cloves, finely chopped

20 baby red potatoes, halved 10 oz. baby carrots 1 potato, grated 1 orange, sliced large handful of fresh green beans (haricot verts) fresh thyme

Place sliced onions in the crock-pot and turn the heat on medium. Add orange juice, 1 tsp salt, garlic, potato halves, carrots, and grated potato. Sprinkle chicken bottoms with paprika, 1 tsp salt, and pepper and place over the vegetables. Spread orange slices over the chicken bottoms, turn the heat on low, and let cook 6–8 hours. Sprinkle green beans with a bit of olive oil, salt, pepper, and thyme and add to the pot for the last half hour to an hour.

NUTRITION NUGGET BY DR. RACHAEL SCHINDLER

This recipe is not only hearty and aromatic but has great anti-cold and anti-flu properties from the citrus, thyme, and clove. Perfect for a chilly evening or sniffles!

Cheshvan 5778 | The Wellspring 45

Eat Well

Nutrition Tidbits in the News By Liba Solomon, CNWC

DOES THE WORLD NEED LOW-FAT AVOCADO? It’s a real thing!

A Spanish company made headlines after announcing that it will be launching reduced-fat avocados later this month. According to Isla Bonita’s website, “Avocado Light” will contain 30 percent less fat than regular avocados. The company claims the product is 100 percent natural and “cultivated in very specific climates” in Latin America. It also says the fruit ripens faster, oxidizes slower (meaning it won’t turn brown as quickly when sliced), and will be produced year-round, although meanwhile it will be available for purchase only in Spain. The Food and Health Program of the Spanish Heart Foundation has given the Avocado Light its

seal of approval as a product with reduced fat content. But does the world need a low-fat version of the beloved avocado? Generally lauded as a super-food, avocados contain heart-healthy monounsaturated fat that may help lower LDL cholesterol levels, often referred to as the “bad” kind of cholesterol. Experts say eliminating this nutritional content could also sacrifice taste. While that is subjective, Nina Crowley, Ph.D., a registered dietitian nutritionist and health psychologist at the Medical University of South Carolina, describes low-fat avocados as “very flavorless” and lacking “the redeeming quality of avocados—that buttery texture, deliciousin-the-mouth feel.” This may just be another example of how society tends to demonize all types of fat, even though a healthy amount of fat, preferably the monounsaturated fat that is found in avocados, is essential for a balanced diet. Contrary to what many people believe, healthy fat is not something to shy away from in the diet. The bottom line: eat regular avocados in moderation and enjoy them, both because they are delicious and thanks to the vast nutritional benefits they provide.

YOU ARE WHAT YOU JUST ATE A look at the food breakdown timeline At the 2017 Academy of Nutrition and Dietetics Food and Nutrition Conference, physiologist and researcher Dr. Luc Van Loon of Maastricht University Medical Centre in the Netherlands delivered a powerful presentation on the topic of nutrition. “Take a look at your arm,” Van Loon began. “Your muscle tissues are constantly breaking down and building up. In fact, every two to three months, you have a new arm, as well as new muscles throughout your body.” Muscles can change, he explained. Throughout life, we can either condition our muscles to grow or decondition them. In other words, if we’re not synthesizing muscle, we’re losing it. What stimulates our muscles to grow? Food, especially protein, and physical activity. Protein not only provides the building material (amino acids) for new muscle, it also signals the body to get busy and start making muscle. In

46 The Wellspring | November 2017

fact, three to four hours after eating, protein from your meal has now become you, says Van Loon. “You are what you just ate.” Here’s another interesting point from Van Loon: Chewing has a huge effect on anabolic response, the ability of the body to make muscle from protein. Well-chewed food, he explains, is better digested and more available for building muscle. We can’t just eat protein and expect to form strong muscles, however. If you become less active, you are less than what you just ate, says Van Loon. Exercise and food work together in the muscle building process. And good news for the older population: Older people can still build muscle if they exercise and get adequate amounts of protein.

APPLES: TO PEEL OR NOT TO PEEL? If your toddler refuses to eat even a sliver of peel that accidentally stayed on his apple, this is for you. Apples are not only delicious, but are a healthy, nutritious, low-calorie component of a balanced diet. However, when children are encouraged to eat the apple skin as well as the slices, they receive additional nutritional benefits. That’s because the skin is where most of the fiber and other nutrients are found. In fact, a medium unpeeled apple has nearly twice the fiber, 40 percent more vitamin A, and 25 percent more potassium than a peeled apple, according to the U.S. Department of Agriculture's National Nutrient Database. In addition, apple skins contain ursolic acid, which may increase muscle strength and help burn calories and, in turn, aid in weight loss, according to a study by the University of Iowa; and quercetin, a compound that acts like an antihistamine and an anti-inflammatory, according to a study from the University of Maryland Medical Center. One great way to encourage eating apples with the skin is to try offering your kids different varieties. While most people are familiar with Red Delicious, Gala, Golden Delicious, and Granny Smith apples, there are over 7,500 types of apples to choose from. Offering very thin slices also may make the skin more appealing.

NEVER TOO LATE

With better nutrition, baby can “reverse” the ill-effects of maternal diet While reports suggest that a mother’s diet during pregnancy may put her baby at risk of various diseases, a new study claims this effect can be reversed. Yuan-Xiang Pan, a professor in the Department of Food Science and Human Nutrition at the University of Illinois, along with Laura Moody, a doctoral student in the Division of Nutritional Sciences published a study in Epigenomics that reveals how early-life nutrition affects later generations and offspring

health. In the study, the researchers focused on whether a post-weaning diet, or a diet later in life, could affect the metabolism. For the study, the researchers looked at rats that were exposed to a high-fat diet (45 percent fat) during gestation and lactation. At weaning, some of the rats stayed on a high-fat diet and some were put on a low-fat diet (16 percent fat). The researchers then did whole-genome sequencing of the rats, focusing on differences between gene expression in the livers of the two sets of rats. The scans showed that DNA modifications are responsive to dietary changes later in life. Because research has shown that the early-life environment, including nutrition, can program certain diseases such as obesity, diabetes, and even some cancers, the study may offer good news for health throughout the lifespan. While this study shows that the reprogramming is possible at least from the point of post-weaning, the results of starting from adolescence, or even later in life, are unknown. Let’s hope it works just as well!

Cheshvan 5778 | The Wellspring 47

Eat Well

Nutrition Facts in a Shell By Devorah Isaacson

Here’s the place to check out nutrition labels for the nutrition-laden produce that come in their natural peels-- just so you know what wholesome goodness you’re feeding your family and yourself!

THIS MONTH:

CARROTS

Principle

Nutrition Value

Percentage of RDA

Energy

41 Kcal

Carbohydrates

9.58 g

Protein

0.93 g

1.5%

Total Fat

0.24 g

Cholesterol

0 mg

Dietary Fiber

2.8 g

Folates

19 µg

Niacin

0.983 mg

Pantothetic Acid

0.273 mg

5.5%

Pyridoxine

0.138 mg

10%

Riboflavin

0.058 mg

Thiamin

0.066 mg

Vitamin A

16706 IU

557%

Vitamin C

5.9 mg

10%

Vitamin K

13.2 µg

11%

Sodium

69 mg

4.5%

Potassium

320 mg

6.5%

Calcium

33 mg

Copper

0.045 mg

Iron

0.30 mg

Magnesium

12 mg

Manganese

0.143 mg

Phosphorus

35 mg

Selenium

0.1 µg

<1%

Zinc

0.24 mg

Vitamins

Electrolytes

Minerals

48 The Wellspring | November 2017

“Finish your carrots and you won’t need glasses!” The carrot has been lauded for its ability to support healthy eyesight, but this root vegetable offers a plethora of other health benefits, as well. Whether they are eaten raw, cooked, or juiced, carrots have been consumed by people from nearly every culture throughout history. Carrots are one of the most important cultivated vegetables. The first modern-day carrot varieties were consumed around the 10th century in parts of the Middle East and Asia. Even before that, many types of wild carrots (up to 80 different kinds) were eaten in countries like Persia, Turkey, Iran, and areas in Asia Minor. Today there are two main types of cultivated carrots: Eastern/ Asiatic carrots (which are often called anthocyanin carrots because of their purple roots) and Western carrots (which are orange colored and are sometimes called carotene carrots). While carrots are known for their signature orange color, they can be found in shades of purple, yellow, white, and red; however, you will most often see these when you shop at your local farmer’s market. Carrots contain a wealth of valuable nutrition and juiced provide a concentrated dose of healing power. From balancing blood sugar, improving blood health, relieving congestion, fighting inflammation, and cleansing the kidneys to protecting eyesight and brain function, and fighting leukemia, carrot juice benefits almost every part of the body.

Carrots are one of the highest contributors of vitamin A, the body’s powerhouse vitamin, in the American diet. Carrots also provide ample amounts of vitamins C, D, E, and K, as well as many minerals, such as magnesium, potassium, and calcium. Carrots are also highly nutritious and cleansing due to their high fiber content. If you’re avoiding carrots because you’ve heard that they’re high in sugar, consider the following: one cup of raw carrots contains only approximately 10 grams of carbohydrates and almost 4 grams of fiber. The fiber in carrots helps slow down the release of sugars in the form of glucose into the blood stream. Including carrots in a healthy diet can be safe even for someone who has diabetes, because carrots prevent drastic increases in blood sugar levels. However diabetics, or anyone else who may have trouble balancing blood sugar levels, should limit their consumption of carrot juice, since the process of juicing concentrates the sugar in the vegetable as most of the protective fiber is removed. Carrots get their color from antioxidants called carotenoids. One of these carotenoids is beta carotene, a precursor to active vitamin A, which is responsible for many of the benefits of carrot and carrot juice. Many studies have shown that beta carotene is crucial for improving immunity in the body, protecting skin and eye health, and

In Your Plate To get the maximum benefit from carrots, consume them in a variety of ways. Raw: The fiber content of carrots is higher in raw carrots, since it is not broken down through cooking. Raw carrots make for a great snack, so pack a few in a plastic bag to take with you to work.

fighting free radical damage, which causes various forms of chronic diseases like cancer and heart disease. Beta carotene, lutein, and zeaxanthin, three crucial nutrients within carrots, considerably boost eye health. In fact, without beta carotene (a form of vitamin A), various forms of eye disorders can occur, including macular degeneration and even blindness. Lutein and zeaxanthin both work to reduce the risk of age-related vision loss. Just one cup of chopped carrots provides 400% of your daily vitamin A requirements. Eating more deeply-colored orange vegetables like carrots decreases the risk of cardiovascular disease, especially in adult women. Regardless of other cardiovascular risks, current research indicates that drinking carrot juice benefits heart health by lowering oxidative stress, and improves the body’s defense against various forms of cardiovascular disease. This effect is likely due to the high antioxidant content that carrots contain. Carrots also work to lower cholesterol and boost bile production, which increases the body’s ability to digest fat. This not only helps your digestive system to properly absorb nutrition from your food, but also directly impacts the good cholesterol levels in your body, which protects your heart. Cooked: Eating cooked carrots is also important, as research shows they have higher antioxidant activity than raw carrots. Balance carrot juice with other vegetable juices that are lower in carbohydrates. Add carrots to soups, stews, or just lightly cook them in coconut oil for a delicious side dish. Juiced: Juicing is a great way to include carrots in your diet, but don’t overdo it, as juicing removes the fiber and increases the sugar content.

Fun in the Kitchen!

While most carrot muffin recipes call for less carrot and more of the stuff your body would rather not have, this one’s unique. Try it! 1¾ cups whole wheat flour 1½ tsp baking powder 1 tsp ground cinnamon ½ tsp baking soda ½ tsp salt ½ tsp ground ginger

¼ tsp ground nutmeg 2 cups peeled and grated carrots (about 3 large or up to 6 small/medium) ⅓ cup olive oil ½ cup maple syrup 2 eggs

1 cup plain Greek yogurt 1 tsp vanilla extract 1 Tbsp turbinado sugar (raw sugar), for sprinkling on top

Preheat oven to 425˚ F. Grease muffin tin with non-stick cooking spray. In a large mixing bowl, combine flour, baking powder, cinnamon, baking soda, salt, ginger, and nutmeg. Blend well with a whisk. In a separate small bowl, toss raisins with 1 teaspoon flour so they don’t stick together. Add grated carrots to the other ingredients and stir to combine. In a medium mixing bowl, combine oil and maple syrup and beat together with a whisk. Add eggs and beat well, then add yogurt and vanilla and mix again. Pour wet ingredients into dry ingredients and mix with a big spoon, until just combined (a few lumps are okay). Divide batter evenly between the 12 muffin cups. Sprinkle tops of the muffins with turbinado sugar. Bake muffins for 13 minutes, or until they are golden on top and a toothpick inserted into a muffin comes out clean. Place muffin tin on a cooling rack to cool. If you have leftover muffins, store them covered at room temperature for two days, or in the refrigerator for up to four days. You can freeze leftover muffins for up to three months.

Cheshvan 5778 | The Wellspring 49

Living Well

Health Profile By Esther Steinmetz

SHAINDY W.

In this fun column, The Wellspring readers get acquainted with a fellow reader’s health profile, getting a glimpse into the role that health and wellness play in her everyday life and the tidbits of advice that Shaindy Dahan, nutritional counselor at the popular Nutrition by Tanya, offers for improved quality of life.

Age: 43 Location: Brooklyn, New York Weight: 173 lbs Height: 5’3” Marital Status: Married Kids: 6 Occupation: School nurse

Good for you that you can juggle your life between occupation and household.

Purpose of consultation: We’re marrying off our first child in two months and I’d love to bring my weight down to a healthy range.

What a milestone! It’s never too late to start modeling healthy eating habits.

Favorite health food: Carob-covered rice cakes (always in my desk)

Favorite junk food: Chocolate-covered halva squares

Favorite exercise: Cardio

Favorite nutritious dish: Quinoa with red peppers

My usual bedtime: 11:30 p.m.

My usual wake-up time: 7:30 a.m.

It’s great that you get eight hours every night. You’re off to a good weight-loss start.

My biggest meal on a usual day: Dinner

The soups I usually make: Cream of chicken soup (It’s a one-dish meal in our house.)

50 The Wellspring | November 2017

My usual dinner menu: I like to do one-dish meals because I’m out of the house most of the day, so I make foods like goulash, or a cream of chicken soup with potatoes.

My weight loss saga: Ten pounds up and down ever since I know myself.

Weight always fluctuates. It’s normal for the scale to change, especially if you’re cheating or losing.

The time of year when I find it hardest to watch my weight: Yom Tov

The key is to pick yourself right back up, get back on track, and follow the plan.

The extent I’ve gone to implement a healthy lifestyle in my home: Now that my kids are grown, they’re actually the ones to bring in the wholesome stuff. We snack on whole-grain pretzels and fruits.

There’s nothing wrong with “diet proofing” your household. There are plenty of healthy snacks that are delicious and nutritious that your children will enjoy.

What I do in my downtime: Paint

Painting can be super relaxing after dinner with a nice bowl of fruit, which can be used as your treat or daily fruit intake. Zero guilt!

One place I would love to visit: Any serene setting

My weight/lifestyle goals: To lose 20 pounds in two months

This is totally doable—as long as you keep your eye on the prize and focus on following your plan to the best of your ability. Think about why you started. How I would treat myself if I get there: Looking slim at my daughter’s wedding would be a nice treat! I’m embarrassed to admit that it’ll make me a more excited mother of the kallah.

Buy that dress in the smaller size or tell yourself you’ll custom make it in the size you’ll be once you reach that goal weight. Success comes with great motivation!

Shaindy Dahan is a nutrition counselor at Nutrition by Tanya which has locations in Boro Park, Flatbush Williamsburg, Monsey, Lakewood, Five Towns, Monroe and Crown Heights.

To be interviewed for this column (anonymously) please send your contact information to info@wellspringmagazine.com.

Cheshvan 5778 | The Wellspring 51

Living Well

Healthy Home Habits By Batsheva Fine

Tried and true Bedtime: Does it exist in adolescence? Now that we have twin teenagers in the house, I’m having a hard time figuring out their sleep schedule. At night, they simply don’t want to go to bed, and in the morning, their heads are glued to their pillows. I would appreciate advice from veteran parents as to how to get teenagers to bed at a decent hour in the evening and how to help them wake up pleasantly in the morning.

MICHAL

MOTHER OF SIX LAKEWOOD, NEW JERSEY:

I suspect that teens who grow up in a home where the parents and younger children have an unexciting, regulated evening routine of early supper, baths, story-time, and bed, so that even the parents are slowing down and in bed by 10 p.m., are less susceptible to the crazy teen-hours phenomenon. I can’t be sure—we didn’t live like that, but I had friends who did, and this was true for them. I think that parents who institute a healthy evening routine at home when their kids are young teens, without “hinting” that the teens should adopt this routine, will find success. But this means no hints at all. No looking over the shoulder to see if the new family habit is “working” to influence the teens. As long as parents enjoy their adult time late at night, they can expect their teens will want to do the same. No amount of lecturing or other incentives will help. Only by parents modeling moderate, responsible behavior will their teens possibly be willing to follow suit.

MALKY

MOTHER OF EIGHT MONROE, NEW YORK:

I’m not sure if you can “get” a teenager to bed. The trick is to get them to make the connection themselves between a late bedtime and their tiredness, to help them understand that they “own the problem.” They will go to bed at a reasonable time only if they dislike the negative consequences of waking up late: being late to school, or not being able to concentrate in class. I showed my son a chart of the different sleep needs for different ages. It showed that teenagers actually need a little bit more sleep than younger children: approximately 9 hours and 15 minutes. Based on that, he figured out a time he would like to be in bed in order to get enough sleep. This was the result of his own realization that when he didn’t get that amount of sleep, he couldn’t get up on time and function properly. When they do wake up late one morning as a result of going to sleep late, instead of criticizing or lecturing, let them learn from the experience. Commenting in a neutral and empathetic tone, “Looks like going to sleep at 11 doesn’t work for you,” or something similar, can help them make the connection.

BRACHA

MOTHER OF ELEVEN BROOKLYN, NEW YORK:

I have twin teenaged girls living in my house, too! So how do I get them to sleep? I don’t even try; they go on their own. Many times, they talk until the wee hours of the night. It’s the special connection they share. In the mornings, it’s hard for them to get up, but they’re the ones who have to face the teachers, not me. I don’t take any responsibility for their lateness.

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RACHEL

MOTHER OF FOUR WOODMERE, NEW YORK:

You cannot control young adults (or anyone for that matter) but you can influence them through consequences: “I will wake you up two times x minutes apart, and after that you’re on your own.” After a month, they might figure it out for themselves. Or, “Whoever is in bed by midnight gets a special treat.” And, of course, daven to Hashem. Tell Him that although I want my kids sleeping by x hour, I understand that it’s not in my control and I surrender to You. Please show me how to accept Your will when things don’t go my way.

JOLIE

MOTHER OF THREE SOUTH BEND, INDIANA:

Buy them each a loud alarm clock and step back. Let them be responsible for the consequences of their sleep/wakeup choices. When my son was in high school, he claimed he needed extra time to get up. I would get up 6:45 a.m. (and I am not an early bird) to get him up. I’d go back to bed until 7:00 and wake him again. I’d go back in, say for 20 minutes, then another 20, then an hour. This could go on until 10:00 or 11:00. It was painful. He felt I’d abandoned him if I didn’t try to help him, but he didn’t want to get up. Now he’s twenty and is learning in yeshivah. I can only hope that he gets up for davening on time. I would do whatever I can not to make it my problem. Been there and done that! P.S. I’m a twin, and I have a special place in my heart for twins. But for their mom’s mental health, and so they should learn to be more mature, I’d step way back.

SARA

MOTHER OF NINE MONSEY, NEW YORK:

It might be helpful to ask the teenagers when they think bedtime and wake-up time should be in order for them to get to school on time. If there are chores to do before school, this should be taken into account. They should decide what consequence would be fair if they don’t keep to the rules. The obstacles of keeping to bedtime schedules should also be addressed in this discussion, and solutions found, such as sleeping in separate rooms, etc. When children own their decisions, they are apt to keep them. (I heard this statement quoted from Rabbi Zecharia Wallerstein.) Parents should make rules that are win-win, meaning acceptable for both parties, and keep their mind on the goal: their teenagers getting to school on time in the morning with their chores done. The parents should let go of their ideas of the ideal way to reach the goal and leave that up to the children, who will feel empowered to seek solutions and keep to their commitments. Parents can help by presenting the teen with a choice of how to do the chore, while ensuring there is no question it will get done, such as “You need to shower. When would you like to do it, now or in an hour?” Making and owning choices is empowering and almost always, at least in my experience, works out to the benefit of the parents. Giving up control might be an obstacle for some parents, but the consequences of not doing this— constant friction, lack of cooperation, and family chaos—are certainly worse.

Next up: My daughter doesn’t generally exhibit signs of sensory overload, but she gives me a hard time when it comes to cutting nails. Every nail-cutting session with her is fraught with tension and tears. How can I make this procedure more pleasant for both of us? Have a health question for the Wellspring community? Let us know what it is and we’ll do our work to get the conversation rolling in your favor!

Cheshvan 5778 | The Wellspring 53

Living Well

At the Dietitian By Tamar Feldman, RDN, CDE

GETTING THE GEARS GOING A NUTRITIONAL INTERVENTION FOR CHRONIC CONSTIPATION AND WEIGHT LOSS

FROM THE FILES OF THE GUT DIETITIAN The cases profiled in this column are presented for the reader to gain a more thorough understanding of the role that nutrition, supplements, and specialized diets play in healing more complex medical conditions, including digestive complaints and diseases, autoimmune conditions, and diabetes. Names and identifying details have been changed to protect anonymity.

PROFILE: RACHAEL

RACHAEL'S DIET:

Age: 33

Breakfast: Skipped

Primary nutrition-related concerns: Overweight, poor energy and sluggishness, chronic constipation

Lunch: Sushi or salad from a bagel or pizza place

Occupation: Bookkeeper Number of children: 4 Height: 5’ 4” Weight: 182 pounds Fluid intake: 1 diet soda daily, average 3 cups water, 1 large coffee Exercise: None When Rachael “sat down” in my (virtual) “office” via WhatsApp video conferencing and shared her story, it was obvious that she had given up on her ability to lose weight. She had tried the gamut of fad diets, weight loss plans, and nutritionists, but related that this was the first time she was consulting a licensed registered dietitian. She was equally as concerned about her chronic constipation, which she reported had been present since she was a teenager.

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At work: Fruit 4:30 pm: Starved. Grabbed whatever was available – pretzels, crackers, on occasion cookies or cake. Dinner: Chicken/cutlets/fish + veggies with oil. Skipped the starch but felt deprived. Rachael reported trying to avoid eating after dinner but often nibbled on cake/cookies when stressed or as a post homework/bedtime reward. Pitfall: Shabbos – challah Rachael’s pattern follows a typical one that I’ve noticed through counseling thousands of women over the years. Busy morning routines and a desire to avoid unhealthy takeout cause many women to skip breakfast, choose a salad at the bagel shop, and therefore arrive home starving. The many hours of the day where the body is subsisting on insufficient calories teach the body to make do by using fewer calories, which makes weight loss harder in the long run. Ironically, increasing daytime calories, and preventing late afternoon hunger crashes and bingeing is often the key to my success with these individuals. Regular and balanced food intake allows the body to “pick up its pace” so to speak, allowing more efficient digestion, better utilization of calories, and greater energy production. Chronic constipation often improves, individuals report feeling significant increases in energy levels, and the scale very often reports slow but steady weekly weight loss.

RACHAEL'S NUTRITION INTERVENTIONS: Based on her calculated maintenance calorie requirements of 1900 calories daily, I recommended that she follow a 1400 calorie plan for weight loss. Based on her history, I knew that a calorie plan that was lower than that would put her body back into “slow mode” and would not be sustainable for her. Exercise Goal: 3x/week 30 min walk plus 5-10 min of upper body and lower body strength training (I provided Rachael with a mini-strength training workout booklet of exercises for quick at-home toning.) To address the chronic constipation, I taught Rachael to count her fiber grams for the first 2 weeks, with a daily fiber goal of 50 grams per day from vegetables, fruits, beans, and whole grains. After the first 2 weeks of counting fiber intake, most individuals develop an innate understanding of the quantity of vegetables required to meet their fiber needs and prevent constipation. I included 3 servings of fruit daily in her plan in order to assist her in meeting her fiber needs. I also encouraged her to increase her fluid intake. Supplements: Buffered Vitamin C powder, 1 scoop a.m. and p.m. to assist with constipation. Magnesium 500 mg/day to serve as a muscle relaxant to the bowel. Fluid recommendations: She was agreeable to cut out the diet soda (linked to obesity) and to switch to 1 Vitamin Water Zero as a replacement. She agreed to aim for 5 additional cups of water daily. Diet: 1400 calories/day. Portions were specified clearly on her meal plan. Breakfast: Old fashioned oatmeal cooked in skim milk or a Greek yogurt-oat bran muffin (recipe provided to her) + a plain Greek yogurt sweetened with stevia and fruit Snack: 2 small fruit servings Lunch: Store bought option: salad with 2 Tbsp light dressing. I recommended that she add in chickpeas and avocado for additional calories to sustain her and prevent hunger crashes. Or fiber flatbreads/ fiber rollup/ sprouted whole grain bread + a protein: tuna/egg/ cottage cheese and a salad with 1 tsp oil. Snack: Popcorn, 100 calories of nuts, or oat bran pretzels Dinner: ½ cup starch, chicken bottoms or cutlets, veggies with 1 tsp oil Post dinner snack: 1 large or 2 small fruit servings and a tea with stevia Along the same lines, we made sure that Rachael's detailed Shabbos plan included enough food on Friday afternoon and Shabbos morning to prevent a challah binge. I emailed her my recipe booklet to allow her to indulge in delicious and low calorie foods on Shabbos without feeling deprived. At her first follow up, Rachael shared that she was floored by the increase in her energy levels, describing it as if a fog had lifted. At her week 12 “weigh in” (as a virtual client, Rachael was weighing herself three times weekly first thing in the morning on her brand new and functional home scale), Rachael had lost 18 pounds, reported a 90% improvement in her constipation, and was thrilled! Since she loved her food choices and did not feel deprived, she was happy to continue with the plan for the foreseeable future.

Tamar Feldman, RDN, CDE is a Registered Dietitian/Nutritionist and a Certified Diabetes Educator with over ten years of experience. She maintains a busy nutrition practice in Lakewood and via phone/skype to numerous international clients, specializing in balanced and sustainable weight loss and nutrition therapy for autoimmune and gastrointestinal issues. She can be reached at 732-364-0064 or through her website: www.thegutdietitian.com

Cheshvan 5778 | The Wellspring 55

Living Well

Monthly Dose By Yaakov Goodman, CN

TAKE IT EASY

THE DRUG-FREE ROUTE TO RELAXATION Stress is no joke. Daily stress and anxiety not only wreak havoc with our sense of well-being, but also shorten our lives by contributing to heart disease, diabetes, cognitive impairment, and a severely compromised immune system. Additionally, a high level of stress sends inflammation skyrocketing, which is a major contributing factor to virtually all diseases. In today’s world of cell phones, email, and other technological gadgets, we rarely have a minute’s peace to unwind.

viewed as a single system that performs several critical tasks. The stress hormones insulin and cortisol are important for our safety, providing us with the extra burst of energy needed to escape a dangerous threat. However, they are called into play too often, placing our health at significant risk. The physical ramifications of negative emotions are alarming and far reaching. While both hormones are necessary for good

too many sugars and other carbohydrates, the second from too much stress and caffeine. Giving up sugars and starchy foods helps regulate one’s insulin levels, and eliminating coffee helps control cortisol. A study conducted at Duke University found that the effects of morning coffee consumption can exaggerate the body’s stress responses and increase stress hormone levels all day, and into the evening. This is a high price to pay for that morning jolt to our systems. Stress can affect us even at the very beginning of our lives. According to the Wall Street Journal, recent studies show that women who experience high levels of stress or anxiety during pregnancy increase their risk for delivering prematurely, or for delivering infants with low birth weights or other health problems, including respiratory and developmental complications. In addition, maternal stress during pregnancy is believed to affect the formation of the important hypothalamic-pituitary-adrenal (HPA) axis. A major element of the neuroendocrine system, the HPA axis controls reactions to stress and plays an important role in the regulation of body processes, including digestion, immunity, and energy use.

The Knock-on Effect Setting Stress in Motion Let’s examine how the mind impacts the body. The endocrine system, which produces hormones, works hand in hand with the nervous system. In fact, these two systems are so closely linked that they are more accurately

56 The Wellspring | November 2017

health, when their levels are elevated, they cause serious damage, and can lead to diabetes and obesity. At elevated levels, insulin and cortisol are inflammatory agents. Many of us suffer an excess of both of these hormones; the first from consuming

Stress is a major factor in the health of caregivers. A study published in Psychosomatic Medicine found that caregiver spouses of patients with Alzheimer’s disease develop gingivitis, an inflammatory gum disease, at twice the rate of their non-caregiver counterparts. Since there was little difference in oral hygiene between the two

Gum disease can lead to serious bone destruction and tooth loss, and may also precipitate serious life-threatening diseases. The investigators also measured the key components of metabolic syndrome: blood insulin levels, obesity, and intra-abdominal fat. The caregiver spouses scored higher on all three of these measures, placing them at great risk for type II diabetes. We do not have to be slaves to mental and emotional stress. By following the right lifestyle, we can significantly reduce stress levels in a short amount of time. Consuming healthy fats, such as nuts, seeds, avocados, and oily fish is one step toward this. Supplementation is another. Relax to the Max™ is an effective stress buster. It targets stress without inducing feelings of drowsiness and because it contains no herbs, there is no concern with drug interaction. Let’s examine two of its primary ingredients: the amino acid L-Theanine and the vitamin inositol.

L-Theanine L-Theanine is a non-protein amino acid found exclusively in green tea. It contributes significantly to the favorable taste of green tea and has numerous health-promoting benefits. It has traditionally been used to enhance relaxation and improve concentration and learning ability without inducing drowsiness. These features have led to the interest of modern scientists in its potential as a natural stress-reliever. L-Theanine also benefits the body by protecting neurons and may also protect against glutamate, an essen-

tial brain chemical that is toxic in high amounts. The most common cause of glutamate overload is insufficient blood supply. When blood flow to the brain is inadequate, glutamate surges, calcium increases, and free radicals damage cells. Studies on neurons in cell culture reveal that L-Theanine significantly reverses glutamate-induced toxicity. L-Theanine has wonderful tranquilizing effects. It readily enters the blood-brain barrier of humans and exerts subtle changes in biochemistry. The effect of the subsequent increase in alpha waves has been compared to getting a massage or taking a hot bath. Unlike tranquilizing drugs, however, it does not interfere with the ability to think. Studies show just the opposite: theanine enhances the ability to learn and remember. By shutting down the “worry” mode, theanine increases concentration and focuses thought. This is the concept behind the Japanese tea ceremony, which causes a person to focus on the moment. Japanese women who practice the tea ceremony have a 50% decrease in risk of mortality compared to other Japanese women.

Calming Theanine is found almost exclusively in the leaves of Camellia sinensis, a relative rarity in the plant kingdom, where chemical redundancy is the norm. Theanine accounts for up to 50% of the dry protein weight of green tea. Of course, tea also contains caffeine, a familiar stimulant. Theanine is credited with counterbalancing the caffeine’s stimulating effect by inducing relaxation. The precise mechanism by which theanine produces this anxiety-reducing effect remains unclear, although it is known to alter levels of

two important mood-regulating neurotransmitters dopamine and serotonin. Researchers in Australia recently compared theanine to alprazolam (Xanax®), a standard medication used to treat anxiety. They found that theanine tended to reduce anxiety during a relaxation phase of the study, while the drug had no such effect.

Inositol Inositol, also known as vitamin B8, plays a vital role in balancing our central nervous system and managing stress levels. It is found in foods such as beef liver, nuts, and brown rice. Studies show that inositol is even more effective in combating stress in the higher doses of supplementation. As with so many other nutrients, inositol levels drop as we age, making supplementation all the more important. Inositol is effective in treating nerve pain, panic disorder, high cholesterol, insomnia, cancer, depression, schizophrenia, Alzheimer's disease, ADHD, autism and psoriasis, and promotes hair growth. Inositol has shown remarkable promise in promoting a sense of “calm alertness” and can help those studying attain proper focus, including children. Once again we see Hashem extending His hand to us in nature. With its many benefits and lack of side effects, Relax to the Max™ is a potent supplement for those seeking to decrease their stress levels.

Please note: this supplement is not intended to replace medication when needed, and is not advised during early pregnancy. Always contact your healthcare practitioner with any concerns.

THE EFFECTS OF MORNING COFFEE CONSUMPTION CAN EXAGGERATE THE BODY'S STRESS RESPONSES AND INCREASE STRESS HORMONE LEVELS ALL DAY, AND INTO THE EVENING. Cheshvan 5778 | The Wellspring 57

These statements have not been evaluated by the FDA. These products are not ibntended to diagnose, treat, prevent or cure any disease.

groups, the researchers believe the difference points to the increased stress level of the caregiver group.

PROMOTION

IN THE KNOW

Thicker Is Better Is your hair thinning? Are you finding bald spots? Is too much hair falling out while brushing? Are your son’s payos getting thinner? One legendary antidote for hair loss is myrtle. Now combined with calming essential oils and flower remedies, Myrtle Grow by Releaf will restore your hair and strengthen the roots. Ask for it at your local health food store.

Feed Your Baby Right Mazel tov upon the birth of your new baby! As a new mother, first and foremost on your mind is your child’s nourishment. After all, an infant’s development is in full swing for months after the birth, which makes solid nutrition so vital. When mother’s milk is not an option, whether long-term or when mom isn’t available for certain feedings, Kendamil offers a solution that comes with no compromise whatsoever. Of the highest quality ingredients (closest to mother’s milk and thus easily digestible), kashrus (chalav Yisrael), and nutrition (fortified with vitamins and minerals), Kendamil Mehadrin is the formula you’ve been waiting for.

Yogurt on the Go If you’re a mother and you’re reading The Wellspring, your children’s health is probably a priority for you. While feeding picky little ones wholesome meals often sounds like an unattainable dream, Mehadrin is constantly churning up new products with mothers like you in mind. They’ve done it again: with the introduction of Yo Smart. Yogurt is an indisputable source of all things nutrition, such as probiotics and calcium, but what happens when you’re on the go or in a pinch, with no time left for a spoonful-by-spoonful feed? Yo Smart to the rescue. Made with whole milk and available in strawberry and vanilla flavors, your kids can squeeze these cute little pouches all on their own, filling up on a nutritious meal or snack at any time of day—even when you’re too busy to feed them.

A Healthy Payback Tanya Rosen has become a successful entrepreneur, having embarked on a creative and innovative business venture: Nutrition by Tanya, with branches throughout the Tri-State area. While you may be aware about Tanya’s many business ventures, here’s another piece of information about this popular figure in the frum world of nutrition. Wanting to give back to Be’er Hagolah, the school that did so much for her, Tanya donates 5% of each sale that comes in from her TAP line of food. In order to ensure that children attend a yeshivah rather than public school, Be’er Hagolah has a long standing policy of never turning away a child who comes from public school for financial reasons. Thus, accepting children with minimal or no tuition is a frequent occurrence at Be’er Hagolah. Recently, Be’er Hagolah has stepped up their efforts to “empty the public schools of Jewish children.” Thanks to this admirable partnership, the frum community can avail themselves of nutritious and delicious dietetic foods while helping Be’er Hagolah continue its important work.

Wellbeing

Clean Slate By Shiffy Friedman, MSW, CNWC

UNDERSTANDING CODEPENDENCE WHY IS IT SO DIFFICULT TO STOP THE COMPULSIVE OVEREATING CYCLE?

We have clearly established in this column that overeating is not motivated by logic. No thinking adult would actively harm themselves by indulging in foods that are detrimental to their health. Especially when self-esteem is a factor, which is the case when a person equates their appearance with their value, it would seem highly insensible to keep engaging in a behavior that leads to further weight gain. Thus, the premise that compulsive overeating is motivated by emotion can be rightfully confirmed. For this reason, when asked by readers whom I’d recommend to help them deal with unhealthy eating patterns, I advise them to consult a competent therapist who will help them reveal the emotions driving their behavior in general.

and a sense of identity. This kind of relationship may emerge between two spouses, when one spouse relies on the other to gauge a sense of worth: “If he thinks I’m a good wife today, then I’m a good person.” It may emerge between two people: “She likes the way I look, so now my sense of value increases,” or between a person and a group: “Because they’re happy with my work, I must be a good teacher.” While codependence is typically attributed to person-to-person relationships, it may also exhibit as the person relying on any other outside factor, which Mellody describes as “The Universe” to attain their sense of worth. In other words, a codependent person may draw her sense of value from her career, from her appearance, or from a particular skill she excels at.

In this two-part series, I would like to discuss the connection between compulsive overeating and emotional dysfunction from the codependency perspective, according to Pia Mellody. A renowned voice on the topic of codependence, Mellody, who first worked as a registered nurse at The Meadows, an addictions rehab, and then went on to develop theories on the effects of childhood trauma on emotional development, posits that the disease of codependence, as she calls it, has five core symptoms.

In the broadest sense, a codependent person is someone who does not function from a healthy sense of self but whose thinking and behavior is arranged around another person, process, or substance. A respectable, middle-aged client who volunteers for many hours at a local organization recently confided, “On days I don’t go out to the center, I feel like I’m ‘nothing.’” What may appear as selflessness may actually be codependency.

Codependency is a dysfunctional relationship in which one person supports or enables another person’s addiction, irresponsible behavior, or underachievement. Among the core characteristics of codependency, the most common theme is an excessive reliance on other people for approval

The first of the five core symptoms of codependency, which Mellody attributes to a background of dysfunction in childhood, is lack of self-esteem. A codependent will think that she’s either worse or less than others, or, at the opposite extreme, that she’s set apart and superior. She can never just “be.” When she asks herself who she is or what thinks about herself,

it’s always in terms of “worse than” or “better than.” She may even gauge her self-esteem according to herself; on one day feeling better about herself than the day before. True self-esteem is constant—I am who I am no matter what I do or don’t do. I was created in the image of Hashem and I’m a person of value today and always. If one’s sense of self-esteem is not constant, it it precarious indeed. The second symptom of codependence is difficulty setting functional boundaries. Boundaries are meant to keep people from coming into our space, to keep us from going into another person’s space, and to give each of us a way to embody our sense of self. When we have difficulty keeping those boundaries, we risk harming others or having others harm us. One way in which difficulty maintaining boundaries can exhibit is when an individual is overly controlling of others to the extent that they feel suffocated by her presence. Or, on the flip side, an adolescent client recently shared that for years, she allowed her older sister to control her life because she didn’t have the ability to establish appropriate boundaries and declare, “This is my space.” In the next article, we will discuss the three other symptoms of codependence and how they play a role in compulsive overeating. In this column on emotional eating, Shiffy Friedman, MSW, CNWC, discusses the journey toward a healthy relationship with food from a Torah-based, psychological, and personal perspective.

Cheshvan 5778 | The Wellspring 59

Wellbeing

From the Ground Up By Goldy Guttman, MS. ED.

Watch my Growth

5-6

Years Old

Your child is now five years old. This age ushers in many changes for her, both in school and at home. You’ll probably find that she has turned into a master negotiator, and you may wonder where time has flown as her first loose tooth starts wiggling. Here are a list of milestones to take note of and some activities to enjoy with her at this age.

Cognitive Development Your child should now be able to follow instructions. She can count until 20 and identify which number in a set is larger. She can sequence events chronologically and use words related to position (under, in front of). She may now be asking you more analytical questions, so much so that you feel exasperated. Be aware that this is a crucial part of your child’s growth. She is learning to think in a more abstract way, which stirs her curiosity and spurs her to keep questioning.

Language Development Your child will enjoy initiating conversations, as well as having a “good schmooze” with you. In contrast to when she was younger, she will be able to hold a lengthier conversation and wait for her turn to speak. She will now share relevant details, as opposed to just speaking gobbledygook. Your child should now be able to write her name and should know her ABC/Aleph Beis. She will begin to sound out the sounds when she notices them in settings other than their practice sheets, such as on store signs, bags, and packages.

How to make a paper airplane

60 The Wellspring | November 2017

Motor Skills Your child can walk, run, and skip with ease at this point. She may have already developed advanced skills, such as riding a bike, swimming, and jumping rope. In regard to dressing and undressing, she can manage zippers and buttons and should be able to dress and undress dolls. She will also have better control over writing and painting tools.

Social Development At this age, your child should be able to form and maintain a friendship with both adults and children. She will be a chatterbox, yapping away to anyone who will listen about the many activities and events of her day. She should be able to have a best friend, or at least someone with whom she plays more than others, as opposed to having a new friend daily.

Concerns I conducted some anecdotal research by asking several young mothers what they find most challenging about parenting children of this age. The most popular answer was chutzpah, quite a severe term for a child’s lack of understanding. Children at this age begin to challenge their parents, not yet fully grasping the meaning of derech eretz. They want to know why they need to go to sleep earlier than their parents or why they need to clean up, and parents may find that every task becomes a battle. First piece of advice: Breathe. This is normal behavior at this age. As time goes on, they will outgrow this stage, too. Second, be calm yet assertive. Be sympathetic, “Yes, I know you really hate cleaning up,” yet do not to yield to every kvetch. Say, “I’m so proud that you’re cleaning up and listening to Mommy/Totty even though it’s very hard for you.” We all sometimes lose control and shout, but don’t let that be the norm. Count to ten if needed. Here are some fun activities and games appropriate for your child at this age: 1. Simple Simon Says. A classic, this game allows you to be silly. Have fun with your little one! 2. Matching 3. Guess Who? 4. Make a paper airplane.

Goldy Guttman, Ms. Ed., is an ABA/SEIT therapist who holds a Master’s in Education and has been involved in early childhood intervention for almost a decade.

Cheshvan 5778 | The Wellspring 61

Wellbeing

Emotional Wellness By David H. Rosmarin, Ph.D., ABPP

How Does Everyone Else Do It?

I’m generally a calm person with a healthy degree of bitachon, but when it comes to money, I become very anxious. I work as an occupational therapist and Baruch Hashem earn a decent salary, with benefits, and my kollel husband manages to bring in some extra money through tutoring, binding sefarim, etc. But after three years of marriage and two children, our expenses seem to just keep ballooning, without enough of a growth in our earning potential. We always live paycheck-to-paycheck, don’t save enough, and once in a while can’t make it through the month without borrowing from my parents. My friends in similar situations all seem to be doing okay, and when we talk about money they don’t sound stressed. I’m always the friend who brings the homemade cookies instead of the expensive candy platter to a Kiddush, or who wants to get together in the pizza store instead of the café. Every time we have a big expense or any loss in income, and at the beginning of every month when rent and childcare expenses are due, I feel tense and anxious about how we will pay for everything and whether we’ll ever be able to hold our head above water. Signed, How does everyone else do it?!

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First of all, welcome to the club. Money tops the list of sources of stress for everyone, and 72% of American adults report experiencing stress about their finances (APA Stress in America survey, 2015). Chances are those friends who seem relatively relaxed also experience financial stress at times, and the answer to “How does everyone else do it?” is that they do it the same way you do it—with significant stress, hard work, and emunah.

sticking to a budget, don’t expect your anxiety to disappear. There will always be unexpected large expenses, and very few people are wealthy enough to contend with all expenses without some degree of stress. There’s more than one way to cope with this anxiety, from a psychological perspective.

situational and general anxiety. Belief in an omnipotent and loving G-d means that we believe that Hashem can do anything and that everything that happens is for our best. Strengthening your general connection to G-d is another method of reducing financial (and general) anxiety.

That said, comparing yourself to others is not the best way to cope with financial stress. Anxiety serves a purpose: to alert us to possible threats. Being anxious becomes a problem either if there’s no realistic basis for it or if it prevents you from functioning and coping with the threat. The first step in alleviating monetary stress is taking a hard look at your finances. If your financial anxiety reflects a legitimate financial problem, your financial well-being must be addressed before the anxiety can be tackled. If you don’t have enough money to make it through the month on a regular basis, it’s time to meet with a financial counselor and construct a good budget and financial plan. Mesila is an organization with many good resources.

Cognitive behavioral therapy (CBT), one of the most effective treatments for anxiety, dictates that changing thoughts and behaviors around finances will change emotions. Making behavioral changes to better manage and control your finances (i.e., constructing a financial plan) is a great first step. Since money is never fully in our control, the next step is incorporating cognitive restructuring regarding your anxieties about money. Lucky for us, Judaism holds a very powerful tool to restructure thoughts of “We’ll never be able to hold our heads above water.” We know that our yearly income was allocated a couple of weeks ago, on Rosh Hashanah, and that anything we do to earn money is just the necessary hishtadlus. Thus, an adaptive thought to replace maladaptive automatic self-talk about money could be “Hashem is in control, we are doing our best and being realistic, and He will provide.”

In other words, as you said, bitachon is key to reducing financial stress—as long as your current budget is realistic and sufficient; we don’t rely on miracles. Working on your bitachon requires concrete, daily behaviors that will eventually lead to less stress about money. These might include learning from a sefer on emunah and bitachon nightly; focusing intently on the berachah of “she’asa li kol tzarchi” in Birchos Hashachar; strengthening your sense of a loving relationship with G-d (e.g., working on tefillah or ahavas Hashem); or consistently engaging in cognitive restructuring, such as repeating “I have what I need, and I need what I have” when you feel anxious about money or are jealous of others (see Battle Plans, by Rebbetzin Tziporah Heller and Sara Yocheved Rigler). Use a nightly behavior checklist to keep yourself on track and consistently implement your 2-3 action goals.

Once you’ve re-evaluated, adjusted your expectations or earning potential, and are

Similarly, from an attachment perspective, a secure connection to G-d is correlated with reduced

All the best, David H. Rosmarin

David H. Rosmarin, Ph.D., ABPP, is an Assistant Professor in the Department of Psychiatry at Harvard Medical School, part-time, and a board certified clinical psychologist. He also directs the Center for Anxiety, which has offices in Manhattan, Brooklyn, Monsey, and Boston. Readers may submit their questions on anxiety or any mental-health related topic to be answered by the columnists in the next Anxious to Know column. All identifying details will be changed. Questions can be submitted to info@wellspringmagazine.com. Subject line should be “Anxious to Know.”

Cheshvan 5778 | The Wellspring 63

Wellbeing

Health Personality By Shiffy Friedman

a cup of tea with: DR. CHAYALA ENGLARD LOCATION:

Lakewood, New Jersey

OCCUPATION:

Doctor of Physical Therapy

SPECIALTY: Women’s Health and Pelvic Floor Rehab

PASSION:

educating people through public speaking

WISHES PEOPLE WOULD KNOW THAT:

the pelvic floor can only heal once constipation is resolved and that incontinence is never normal even after birth or throughout the aging process.

When Dr. Chayala Englard, a Lakewood resident and mother of five, started out on her career path, she chose to acquire a degree in physical therapy. But this passionate young woman who is renowned in the frum community as “the women’s health expert on all things PT,” is no run-ofthe-mill therapist. “When I tell people I’m a physical therapist,” she shares, “they assume that I work in a nursing home. When I tell them I don’t, they say, ‘Oh, so you work with kids?’ I say, ‘There are enough people working with kids. I take care of the Mommies!’ People don’t realize that there’s an entire world out there of adult women who can move their hands and feet just fine, but have dysfunction in their pelvis.” Today, Chayala, who calls her practice Life PT, specializes in treating women, especially those in their childbearing years, with women-related issues. “I’m not really sure how it all began,” shares Chayala. “I was pregnant when I was in college, and I suffered a lot from sacral pain—that’s the place where the spine attaches to the pelvis. The pain was really affecting my function, so I approached my teacher, a PT, of course, and she helped me. This professor thought I’d be interested in a future in the field, so she gave me material to read on the topic of pelvic floor issues.” Adamant to provide her ambitious student with all the information available on the topic, the professor also sent Chayala to subject-related conferences. “I volunteered to go to a particular conference in Chicago,

64 The Wellspring | November 2017

where I heard my first lecture about the pelvic floor,” Chayala recalls. “There were 2,000 people in the room, and I remember feeling my heart pounding as the lecturer spoke. I was blown away, and I knew this was the field I wanted to enter.” Chayala’s specialty was also born out of her desire to fill a need in the community. When she first started out as a physical therapist, Chayala had the usual PT workload. “I worked on the joints, knees, hips, shoulders, and balance,” she says. “I also helped pregnant women with their back pain, but then they had their babies and many of them needed special rehabilitation work afterward. No one was doing it, so I decided to take a course on how to help post-birth women.” Once she got into the field and found herself excelling in it, she just kept going. “I love treating pelvic

floor positions,” Chayala shares with palpable excitement. “I love medicine. Had circumstances allowed, I probably would have gone to medical school.” When I ask Chayala what draws her most to medicine in general, and pelvic floor issues in particular, she laughs. “I love the diagnostic part—the puzzle part of it. I love how the many systems have to be involved: the bladder, which is the kidneys; the reproductive organs; the rectum, which leads to the esophagus; and the endocrine system, which includes hormones and the thyroid. It’s my job to bring it all together.” Thanks to Chayala’s holistic healing approach, doctors who don’t have time to figure out the “puzzle pieces” will refer their patients to her, the practitioner who values women’s quality of life and will thus spend as much time as it takes to get to the bottom of the issues at hand.

who have an emotional component but also need to work on their muscles. “Often, women who are emotionally depleted are not in tune with their bodies, so they need help in this area as well.” Although Chayala’s niche is very specific, her clientele is varied. “I see all sorts: from teenage girls with painful cycles or posture issues, kallahs, newlywed couples, pregnant women with pain, postpartum women after C-section or traumatic deliveries, and women of all ages with back pain. I also see women who want to start taking care of themselves after they hit the 35-year-old mark, when the body starts resisting and saying, ‘I’ve had enough. It’s time to start taking care of me.’”

"If a woman does not take care of her pelvis properly during her childbearing years, she will experience pain."

“The doctor doesn’t have a spare 40 minutes to spend listening to what’s going on in a patient’s life,” notes Chayala. “I have a holistic approach, with one foot in conventional medicine, which is either medication or standard PT, as well as imaging, x-rays, and MRIs, and another in alternative medicine. I know about acupuncture, vitamins, yoga, and meditation, and recommend them accordingly.” Chayala doesn’t only get referrals from doctors; fitness instructors refer their clients to her, too. Syma Kranz, PFC, the owner of Fitness Fusion in Lakewood and a popular columnist at The Wellspring, shares that she sends women to Chayala when she sees the need.

“Most women don’t even realize they need help, or that there is a specialized place for them to go,” shares Syma. “They think a lot of what they’re going through, like incontinence, pelvic pain, bowel movement problems, or diastasis recti (stomach pouch) is just ‘normal’ due to pregnancies. Then, they just happen to mention it to us “in passing,” or when we give a class like pilates/yoga/barre and talk about pelvic floor strengthening. All of a sudden it clicks, and they realize that something is wrong. In such cases, we refer them to a women’s health PT like Chayala.” Psychotherapists, too, refer Chayala’s services to their clients

Why is dysfunction of the pelvis, the bone that many erroneously refer to as the hips, so susceptible to weakness or tightening? “During pregnancy,” Chayala explains, “one of the main hormones the body releases is relaxin, which loosens up the ligaments in preparation for childbirth. The ligaments hold the bones and joints together, including the two pelvic bones. Because the ligaments binding the pelvis loosen up, the bones start shifting, causing pain. A woman might have pelvic misalignment, especially if she didn’t heal properly after her last birth.” Interestingly, Chayala notes that the release of relaxin during pregnancy puts expectant women more at risk for shoulder dislocation and carpal tunnel syndrome. Foot pain is also more common, because the ligaments that support the arch in the foot become loose, causing the arch to collapse. In this case, orthotics are necessary to hold the ligaments together. “If the foundation is solid,” says Chayala, “it travels upward. It’s nice that I share an office with a podiatrist, so when I see a patient needs orthotics, I can send her right over,” she laughs. If a woman does not take care of her pelvis properly during her childbearing years, says Chayala, she will experience pain. Eventually, when she’ll go through the changes of aging, she’ll be much worse off, because the issues don’t heal on their own. So what does Chayala do as a pelvic floor specialist? “When a woman comes in for an evaluation, which generally happens due to pain, the first thing I do is take a detailed history. Then. I try to identify the root of the pain or dysfunction. I ask questions about almost every body system. By now, I recognize the patterns, so I know which questions to ask.” After the initial evaluation, Chayala talks to her patients about integrating various lifestyle habits, such as good bowel and bladder habits, and the importance of good sleeping, sitting, and standing postures. “Someone with continuous hip pain may be holding her baby wrong. Or someone who’s 4’ 10” may be carrying the car seat in the wrong way,” she

Cheshvan 5778 | The Wellspring 65

Wellbeing

Health Personality

body mechanics.”

notes. “In some cases, it’s simply a matter of learning and practicing the right

In the first session, Chayala talks about the basic human anatomy, explaining parts of the body like the pelvis are located and how they connect to the other systems. “People don’t realize the close proximity of one organ to another,” she shares. Because Chayala values her patients’ time and desires to relieve their pain, she makes it her business to help them immediately in the first session, either through hands-on therapy, an exercise, or a lifestyle tip. She also give out a homework folder at the evaluation, which the patients bring to every follow-up visit. "We add more papers as we go along. I’ve implemented this system because otherwise the sheets get lost in no time.” Chayala aptly named her practice Life PT: “I want to help women enjoy their life. When women feel better, their life is better—they can be a better mother, wife, or worker. When someone’s in pain, they simply can’t operate well. When they’re less fatigued or have a better posture, they’re automatically more self-confident and present themselves better. My logo has a leaf coming out of one hand, which symbolizes the hands-on healing we do together.” At every follow-up session, Chayala does a great deal of hands-on work, focusing on the muscles and scar tissue, as well as exercises—stretches or strengthening, depending on the patient’s needs. "I spend a lot of time teaching the patients independant hands-on skills and exercises,” says Chayala. “It is imperative to carry over what is learned during treatment for sustainable improvement. When it comes to pelvic floor dysfunction, Chayala shares, the problem most women have is that the muscles are either too weak or too tight. How does Chayala know which one is the issue at hand? “For starters, the symptoms are the best clue,” she says. “Weak muscles usually translate into pressure or leakage, and tightness translates into pain.” In her practice, Chayala uses a biofeedback device that records muscle activity. “Every muscle has a certain amount of electrical output,” she explains. “When we use it, it emits a higher output, and when we don’t, the numbers are lower. The pelvic muscle is never at zero because it’s holding up the organs there, so the resting baseline is 2 microvolts. When someone’s pelvis is very tight, the reading will be 5, 6, 7, or even as high as 13.” “You’ve had a 13?” I ask, curious.

66 The Wellspring | November 2017

“Yes,” she says. “That was intense.” When Chayala discusses the tightness level with her patients, she compares it to a multi-story building. “Imagine that your body is an apartment building,” she says. “Your pelvic floor muscles should be resting at lobby level. When you’re having a bowel movement, it’s moving down to the basement. When you’re doing kegel exercises, you're lifting it up to the third floor. If you’re always tight, it's as if your pelvic muscle is living on the fourth floor. That’s not where it belongs." Because Chayala works mainly with pelvic floor dysfunction, one of the greatest issues she encounters in her practice is constipation. “There are three ways to determine whether a person is constipated: through stool type, frequency, or straining,” she shares. “When a person isn’t having bowel movements frequently enough, that’s an issue. If someone’s straining during a bowel movement, that’s a problem too.” How can physical therapy help? As part of her work in guiding women toward pain-free bowel movements, Chayala coaches her patients about nutrition. “The first thing I recommend is drinking a tall glass of water first thing in the morning. Starting the day with coffee is very harsh on the digestive system. Then we talk about different foods, the importance of fiber, and I see if they have food sensitivities—dairy and gluten are big ones—that may play a role in their stool type. This is where a dietitian comes in. I do the basic coaching, but if they need more detailed supervision, I refer my patients to her.” Chayala highly recommends the usage of a footstool during a bowel movement for everyone. “There’s even a special footstool for this,” she says. “This is crucial because it puts the body into a squat position, which relaxes the muscles and puts the rectum in a more optimal alignment.” In this vein, Chayala helps guide post-birth women toward the best way to have their first bowel movement. When the problem is the opposite: a loose pelvic muscle, Chayala’s job is to tighten it up. “Biofeedback also helps with tightening,” she shares. “It shows us if the woman is doing the kegel and core strengthening exercises properly, and we work off from that. It's important to note that women with tight pelvic floor muscles should not be performing kegels.” Diastasis recti, otherwise known as a separated stomach, a common condition in which women appear pregnant even when they aren’t, often goes hand in hand with a weak pelvic muscle. “For those women,” says Chayala, “I teach how to exhale while exerting. Otherwise, they risk getting a hernia. Then, we do correction exercises. Sometimes, I may use muscle tape, which tells the muscles where we want them to be.” When I ask Chayala if pelvic floor issues are genetic, her reply is: “Yes and no. I’ve observed that women who have loose

connective tissue, such as women who have stretch marks and varicose veins, as well as Ashkenazim, in general, have looser tissue.”

weighs 150 pounds, for example, that translates into 75 ounces of fluid. This amount may include soups and tea, but 75% should be pure water.

Still, there are certain red flags that are usually associated with pelvic pain. People who have chronic stomach issues, constipation, reflux, and painful cycles, are most susceptible to pelvic floor dysfunction.

“Also,” Chayala emphasizes, “every woman must learn how to breathe properly, which takes guidance and practice. Most women are upper-chest breathers: they breathe using their shoulder and neck. When we look at a baby, we see that they breathe from their tummy. Over time, either because of posture, or due to pregnancy or stress, people start to breathe from their shoulder or neck, which means they’re not using their diaphragm properly. When we don’t breathe using the diaphragm, we’re not getting the full oxygen supply that we should, and the muscles can’t operate properly.”

In her work with the childbearing population, Chayala has learned a thing or two about how the woman’s body functions. “I’ve found that most of the pain that women who’ve had children feel, even if it’s in their shoulder or knees, is usually related in some way to the pelvis. When we work on the pelvis, all other pain is lessened or relieved.” Chayala shares an interesting anecdote demonstrating the pelvic bone’s influence on the entire body and the importance of looking at the whole picture in order to get to the root of a problem. “Several years ago, a 94-year-old man who had chronic right foot pain came to see me upon his podiatrist’s referral. He had been to countless podiatrists and orthopedists, and everyone was giving him injections and taping and bracing his foot, but to no avail. “When we finished our lengthy discussion about his history, I asked him if anything else was bothering him. ‘Yes,’ he answered, ‘every morning, an hour after I put on my belt, it shifts to the left. As many times as I turn it back, it’s still out of place.’ “This, coupled by his right foot pain, immediately set off an alarm in my head,” Chayala shares. “When his pelvis shifted to the left, it rotated his hips, femur, and knees, leading to a chain effect all the way down. So, we figured out certain things he did during the day that made his pelvis rotate, such as how he was sitting, driving, and sleeping. I also gave him certain exercises to do on his own.” After a few sessions, the patient’s pain was gone, and his belt stayed put all day. “He told me I gave him new lease on life at age 94,” Chayala shares. “He even went on a cruise that winter, whereas he previously hadn’t been able to walk because his foot was hurting so much.” “Are there certain exercises you would recommend every woman to do?” I ask Chayala as we wrap up our fascinating conversation. “There’s no one-cut exercise that every woman must do,” she says, “each body is different.” However, the one thing Chayala says every person must do is to drink water, the amount of which varies according to the person. Generally, she says, every person should drink half their body’s weight in fluid ounces. If a woman

Hailing from a family of expert teachers, Chayala has also found a way to incorporate her passion for teaching with her specialty. She often shares her wealth of knowledge on health forums, as well as in the college she attended, where she lectures on her pet topic: pelvic floor dysfunction. As a dedicated therapist who cares deeply about her patients and the health of her fellow Jewish women, Chayala also runs a book library. “I lend out books to mny patients on pregnancy, pelvic pain, and things like that. (One great book is "Healing Pelvic Pain" by Amy Stein, MPT.) I like when my patients take a book home, because the information they learn either fills in blanks for them or just gives them more knowledge on this important topic.” Hearing it from the expert, I realize what an important topic this is, indeed. Dr. Chayala Englard can be contacted through The Wellspring.

Cheshvan 5778 | The Wellspring 67

AGE WELL ISSUE 22 NOVEMBER 2017 CHESHVAN 5778

Just Juice a juice for almost every ailment

TAKE A DEEP BREATH PREVENTING PNEUMONIA IN SENIORS

Golden Page By Yaakov Goodman, CN

OF UTMOST IMPORTANCE Prostate Health for Seniors

Over fifty percent of men will eventually suffer from a prostate condition at some point, from benign prostatic hyperplasia (BPH), prostatitis (inflammation of prostate), to the 1 in 6 men who will be diagnosed with prostate cancer. These age-related changes are far from inevitable. Research has shown with the right nutritional support optimal prostate health can be achieved. These conditions often produce similar symptoms in their early stages, making it hard to differentiate between them. symptoms can include: • More frequent need to urinate • More urgent need to urinate • Decreased urine flow or dribbling • Frequent nighttime awakening to urinate • Burning with urination In 2005, Maxi Health developed the SP-Complex®, which encompasses five of the most powerful compounds for promoting whole prostate health. In this article, we will explore three specific ingredients from this formula: saw palmetto berry, the lycopene extract, and selenium. Saw Palmetto Used by almost 3 million men in the US, saw palmetto remains the front line fighter in natural prostate defense. Extracts from the ripe red berries of the plant are rich in bioactive plant-based compounds, and the natural ingredients in saw palmetto benefit the prostate in several related ways. First, they inhibit hormones that increase prostate growth and may promote cancer. They also bind to DHT receptors on prostate cells, further reducing DHT’s potential negative impact. And, they block transmitters that aggravate lower urinary tract symptoms. Saw palmetto has been so successful that major pharmaceutical companies are now developing its compounds into various drugs. Studies strongly indicate that saw palmetto is beneficial for chronic prostatitis, and prevention of prostate cancer. A 2013 study reported that men that supplemented with saw palmetto extract daily for eight weeks experienced a whooping 62% improvement in their International Prostate Symptom Score. 1 Saw palmetto produced similar improvements in urinary symptoms and urinary flow compared to the drug Finasteride, but without the adverse side-effects. Lycopene Lycopene is an antioxidant carotenoid found in tomatoes, watermelon, pink grapefruit, and guava. Multiple

studies have found that higher intake of lycopene is associated with decreased risk of prostatitis and prostate cancer. Lycopene inhibits prostate cancer cell growth in culture, halting the reproductive cell cycle and inducing apoptosis. In an early human trial, lycopene improved post-surgical survival rates in aggressively treated patients with advanced prostate cancer, reducing levels of PSA, and shrinking both the primary tumor and metastases. More recent large-scale studies of men with prostate cancer showed that lycopene slowed and even halted rising PSA levels. Other research strongly suggests lycopene as an effective means for shrinking a inflamed prostate. Selenium Studies of the mineral selenium’s effects in helping to prevent specific cancers have yielded results that are even more positive. One of the most dramatic of these was the unexpected outcome of a study designed to examine selenium’s impact on skin cancer. This study of 1,312 individuals who received 200 mcg of selenium daily or a placebo showed “striking” results in preventing prostate cancer, the most common cancer in American men. The overall risk of prostate cancer was almost 50% lower in the supplemented group than in the controls, though the result was significant only in men who had relatively low prostate-specific antigen (PSA) levels and low initial selenium levels. A 2005 study focusing on selenium’s effects in preventing prostate cancer dramatically confirmed this protective effect. Forty-eight patients with early prostate cancer took selenium, or a placebo for three to six weeks before undergoing prostatectomy (removal of the prostate). Levels of cancer markers were measured and compared with 29 healthy control subjects. The startling result was a change in classification from cancerous to healthy in the serum markers of disease in the men. These studies, along with recent findings that selenium is selectively concentrated in prostate tissue, strongly support a role for selenium supplementation in both preventing and slowing the progression of prostate cancer. Whether you or your loved one is experiencing early stage symptoms or have been suffering with a chronic prostate condition for years, SP-Complex® should be a choice supplement for whole prostate health. 1.Suter A, Saller R, Riedi E, et al. Improving BPH symptoms with a saw palmetto preparation Results from a pilot trial. Phytother Res. 2013;27(2):218-26.

Cheshvan 5778 | The Wellspring 71

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.

Age Well

Senior Care By Rena Milgraum, R.N.

Facts You Should Know about Pneumonia Pneumonia is an infection that in- system, even if your health is generally occurs when flames the air sacs in one or both lungs. good. one inhales It is associated frequently with seniors, Pneumonia is classified by the types food, drink, because it’s often brought on by a of germ causing it, and where it was vomit, or subdued immune system, which is a caught. saliva into common challenge in this age group. the lungs. Community-acquired pneumonia, This type of However, pneumonia is also associated with hospitals, old age homes, and the most common type, occurs outside p n e u m o n i a other care facilities in which groups of health-care facilities. It may be caused is more probpeople mingle—trading not just smiles by bacteria (primarily the strep bacte- able when and acquaintances but bacteria or vi- rium), bacteria-like organisms, cold s o m e t h i n g ruses, too. As a nurse working in home and flu viruses, or even fungi. disturbs the care, I can tell you that pneumonia Hospital-acquired pneumonia can normal gag is a very real and recurring threat to be especially serious, because the bac- reflex, like a seniors. Pneumonia in seniors can teria causing it may be more resistant brain injury, be serious, and prevention is there- to antibiotics and because the people a swallowfore crucial. However, with a few ba- who get it are already sick. People on ing problem, or even excessive alcohol sic measures, you and your consumption. loved ones can significantly If pneumonia infections reduce the risk of the lung How is pneumonia infections that cause pneuare not tended to in short treated? monia. order, or if they spiral fast As with any infection, the enough, the patient may need sooner, the better!

What is pneumonia?

When the air sacs in one or both lungs get infected by various bacteria or viruses (or even fungi), they become inflamed. Inflamed air sacs may then fill with fluid—in turn causing chest pain, cough with phlegm or pus, fever, chills, difficulty breathing, or other symptoms.

hospitalization. This typically is called for when the patient’s blood pressure gets too high or too low, has trouble breathing or is breathing too fast, or when the heart beats too slow or too fast.

Pneumonia can range in seriousness from mild to life-threatening. While many germs can cause pneumonia, the most common are bacteria and viruses in the air we breathe. Your body usually prevents these germs from infecting the lungs, but they sometimes overpower the immune

72 The Wellspring | November 2017

breathing machines, often used in intensive care units, are at higher risk. Health-care-acquired pneumonia strikes people living in long-term care facilities or receiving care at outpatient clinics like kidney dialysis centers. Health-care-acquired pneumonia can also be caused by antibiotic-resistant bacteria. And finally, aspiration pneumonia

As soon as you suspect pneumonia, check it out with a doctor right away. The doctor will firstly listen to your lungs with a stethoscope for any abnormal sounds that suggest pneumonia. If it is suspected, the doctor may call for blood tests for type of infection (if any); chest X-ray to determine extent and location of the infection; pulse oximetry to measure blood oxygen level, which pneumonia can reduce; and lung fluid (sputum) test to pinpoint infection cause. Depending on age or other serious symptoms or conditions, a doctor may also order a CT scan or even a pleural fluid culture (in which a needle draws fluid from the lungs for testing). Once

pneumonia

diagnosed,

• take supplements—extra vitamins and minerals— to reinforce the body’s natural immune system; ask your doctor which ones (if any) are right for you • practice good hygiene by washing your hands regularly • don’t smoke, since this damages your lungs’ natural defenses against respiratory infections

Bouncing back from pneumonia: Home and lifestyle tips treatment entails two thrusts: 1. to cure the infection, and 2. to prevent complications. While specific treatments depend on the type and severity of the pneumonia, your age and your overall health, general treatment is typically comprised of antibiotics, cough medicine (which should be used sparingly—minimal coughing is actually good for you), and aspirin, ibuprofen, or acetaminophen to reduce fevers and relieve pain. People with community-acquired pneumonia can usually be treated at home with medication. While this kind of pneumonia fades out in a few days or weeks, the feeling of tiredness can persist for a month or more and should be monitored by a licensed physician. If pneumonia infections are not tended to in short order, or if they spiral quickly, the patient may need hospitalization. This is typically called for when the patient’s blood pressure gets too high or too low, has trouble breathing, is breathing too fast, or when the heart beats too slow or too fast.

If pneumonia exacerbates at an extreme rate and manifests with severe symptoms, a patient might need to be put on a ventilator and monitored in the intensive care unit (ICU).

How to avoid pneumonia? The same way you keep your house from collapsing by fixing small problems before they become big problems, you mainly avoid pneumonia by maintaining your immune system—so that small infections don’t become big infections, and morph into even bigger problems. Here are several things that you and your loved ones can do to keep the immune system healthy: • exercise regularly—even if you just go out for a walk every day • get enough sleep • eat a healthy diet • get vaccinated against several germs known to cause pneumonia (talk with your doctor about getting these shots)

If you or your loved one is wrapping up a bout of pneumonia, “Easy does it!” is the rule. While you don’t want to succumb to stagnation and lethargy, neither do you want to jump fullforce back into life, until your system is ready for it. Get plenty of rest, and don’t go back to work until your temperature returns to normal and you stop coughing up mucus. Stay hydrated by drinking plenty of fluids, especially water, to help loosen mucus in your lungs. And finally, take all your medications as prescribed—and for as long as the doctor said you should, even if you feel better. If you stop taking medication too soon, pneumonia may recur and will be much harder to treat the second time around. Perhaps the most important thing to know about pneumonia in seniors is that it is critical to fortify the immune system. By doing so, you greatly reduce the number of infections that could worsen and develop into pneumonia. Wishing you the best of health!

Rena Milgraum, R.N. is Director of Patient Services at HamaspikCare, a home-care agency serving seniors and others across New York. She may be reached through the Wellspring.

Cheshvan 5778 | The Wellspring 73

Age Well

Sage Advice by Aliza Simon

JUST JUICE

Top ten healthy drinks for the elderly

For many elderly people, chewing and swallowing food can be a difficult procedure. If this is the case with your parent, smoothies and juices can be the answer in terms of ensuring that they get the right amount of vitamins and other nutrients in their diet. Here’s a list of smoothies and juices that can be very helpful with specific ailments. They work for young ones too!

ANTI-AGING A combination of grapes and apple make for a delicious drink packed with vitamins E and C, which are the most efficient vitamins for fighting against free radical damage, which causes aging.

ANEMIA To restore iron levels, juice carrots, cabbage leaves, and cucumber.

COMMON COLD Prevent colds by juicing carrots, garlic and parsley. The anti-oxidant and anti-viral properties of the garlic help ward off colds.

DIGESTION

Juice pineapple, plain yoghurt, and a little water for a smoothie that will restore good bacteria in the gut. This is particularly helpful after a bout of diarrhea.

URINARY INFECTIONS Juice cranberries and watermelon for a fabulous pink juice drink.

PROSTATE PROBLEMS Melons are gently diuretic and contain magnesium and potassium, which help balance the hormonal system. Juice a melon with an apple and broccoli; the latter contains anti-cancer nutrients.

ANTI-INFLAMMATORY

Leeks have great cleansing and anti-inflammatory properties. Juice the leeks with apples and ginger, which will stimulate the circulation and can ease joint pain.

JOINT PAIN

This can be alleviated by juicing leeks with carrots and parsley.

HEART AND CIRCULATION Juice blackcurrants with spinach for a drink packed with potassium, to help control blood pressure.

CONSTIPATION Juice tomatoes, spinach, and carrots for a high-fiber drink that will help relax the bowels.

74 The Wellspring | November 2017

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Diary By Elisheva R.

Nervous Twitch My daughter had the twitch, but I was the nervous one September brought with it the long-awaited first day of school for my daughter, who was not only going back to school but also entering first grade. Seeing her off on that first morning in her brand new uniform and mature-looking loafers made my heart swell. Thankfully, she came home with positive remarks about her teachers and did her homework dutifully, while still wearing her jacket. After about two weeks of this happy routine, however, I noticed that she was making funny faces—at nobody in particular. When I gave her a long, stern look, she didn’t seem to notice. After a while, I observed she was making these faces more frequently, as well as moving her mouth to the side and sniffing. When I finally decided to bring my observations to my daughter’s attention, she had no idea what I was referring to. I gently took her to the mirror, but then of course her face was perfect. I called her teacher to find out if she was imitating someone in her class, but she said she wasn’t. As a highly experienced teacher, she admitted that she had noticed what she called my daughter’s “twitching,” but she knew from experience that she would be better off ignoring it. To her credit, she added that she was planning to bring it to my attention but she was waiting until after Yom Tov, when the child would get used to school and adjust to the new schedule. While my daughter’s teacher was nonchalant about the matter, I was not. So I reached out to the pediatrician with

a list of questions. I wanted to know how common this matter is, whether it’s permanent or not, and how long I should expect it to last. He, too, was not alarmed, informing me that it would pass in a couple of weeks. He advised me to ignore it (the child was not aware of what she was doing), reduce stress, and talk to her calmly and gently. Having this issue attributed to stress surprised me. I am not a high-strung, nervous type; my home is a peaceful place, with soft music usually playing in the background. When I confided to my close friend that I had no idea why my daughter was twitching and making these frightening faces, she suggested that I contact a nutritionist who could possibly help. It was the smartest call I made. The nutritionist was a young, experienced mother who said her son had experienced twitches when he had changed schools. She explained that the twitching might simply be a subconscious manifestation of the stress my daughter was feeling at the start of her first serious school year and that it would gradually dissipate. She recommended Mag 6™ to relax the muscles, and Omega 3 for optimal brain performance. I immediately started my daughter on these supplements and, after one week, the twitches grew less frequent. Now, they are almost non-existent. Not only are we seeing an end to the nervous twitch, but I’ve become much calmer, as well.

How has your health and wellbeing improved thanks to Maxi Health? To receive a free bottle of the supplement that changed your life, send a 50-100 word description of your story to info@wellspringmagazine.com. We reserve the right to end this promotion at any time, without notice.

76 The Wellspring | November 2017

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.

Inkwell

Selection Guide YOUR WELLNESS LIST

Supplements related to content in this issue that can improve your health and wellbeing To get a detailed understanding of the following nutritional topics, read more on the page numbers listed below.

NATUREMAX ENERGIZE™ Related to Ask the Nutritionist pg. 28

FIBERMAX SUPREME™ Related to At the Dietitian pg. 56

Obesity is never healthy, especially in children. If your child is eating considerably more than what is appropriate for her age, she may benefit from Naturemax Energize™, a delicious-tasting whey-protein drink that is both filling and nutritious. The protein in this supplement is sure to keep her feeling satiated for hours, and she will surely benefit from its abundant nutrients. Adults can try it too!

As Rachael of this issue’s “At the Dietitian” can attest, constipation is no fun. Fibermax Supreme™ provides an effective, safe, and healthy way to encourage regularity by giving you the fiber you need. Made of premium psyllium husks and flax-seed powder, Fibermax Supreme™ is safe for long-term use and is non-addictive.

MAXI PRESSURE COMPLEX™ Related to Health Ed pg. 79 Whether you’ve scored high in this issue’s quiz or not, you’ve certainly learned a thing or two about the dangers of high blood pressure. Maxi Pressure Complex™ is a great way to prevent and manage hypertension. This supplement provides you with CoQ10, garlic, magnesium, potassium, vitamin B6, inositol, taurine, juniper berry, parsley powder, uva ursi leaf powder, and cinnamon powder, all in one capsule.

CHROMIUM SUPREME™ Related to Wellness Platform pg. 14 When Rabbi Hirsch Meisels recommends a product, you know it’ll be good for you. As he discusses in this issue’s column on managing and preventing diabetes, Chromium Supreme™ has it all. This unique formula combines chromium with vanadium, selenium, zinc, and manganese to support normal sugar metabolism.vitamins, amino acids, and herbs, promoting general relaxation.

MAXI PRENATAL™ Related to Cup of Tea pg. 66 During her childbearing years, it is of utmost importance for the Jewish woman to boost not only her own health but also that of her child. Maxi Prenatal™ is Maxi Health’s most potent prenatal supplement, providing the expectant mother the nutrients essential for both herself and her baby. Containing a wide-ranging blend of vitamins, folate, iron, and other minerals, this supplement supports a healthy pregnancy and beyond. Ask for these products at your local health food store.

Farewell

Health Ed By Judy Lieber, CNC

The Heart of Hypertension High blood pressure (hypertension) is exceedingly common in the United States, yet nearly one out of six people don’t even know they have it. Take this quiz to find out how much you know about hypertension.

True or false: The best way to know if your blood pressure is within a healthy range is if you don't feel symptoms.

Approximately how many Americans have high blood pressure? A. 10 million B. 40 million C. 85 million D. 100 million

Answer: False. High blood pressure is known as “the silent killer,” since in most cases it has no obvious symptoms. To know if your blood pressure is within a healthy range, you should periodically have it checked. When left untreated, the damage that hypertension causes the circulatory system is a significant contributing factor to heart attack, stroke, and other health threats.

Answer: C. With 85 million Americans suffering from hypertension and heart disease, the number one killer in the United States and globally, it’s imperative to understand how to detect and treat it.

What is considered Stage 1 of high blood pressure?

A. Less than 120 mm Hg (systolic) and less than 80 mm Hg (diastolic) B. 120-139 mm Hg (systolic) or 80-89 mm Hg (diastolic) C. 140-159 mm Hg (systolic) or 90-99 mm Hg (diastolic) D. 160+mm Hg (systolic) or 100+ mm Hg (diastolic)

Systole: the phase of the heartbeat when the heart muscle contracts and pumps blood from the chambers into the arteries Diastole: the phase of the heartbeat when the heart muscle relaxes and allows the chambers to fill with blood

Answer: C. When blood pressure is measured, the upper number refers to the systolic pressure and the lower number refers to the diastolic pressure (measured in millimeters of mercury—mm Hg). A measurement of 140-159 mm Hg (systolic) or 90-99 mm Hg (diastolic) indicates Stage 1 hypertension. Answer A indicates normal blood pressure, B indicates prehypertension, and D indicates Stage 2. A measurement higher than 180 mm Hg (systolic) or higher than 110 mm Hg (diastolic) is known as hypertensive crisis and requires emergency medical care.

True or false: There is no cure for high blood pressure. Answer: True.

If another medical issue is causing your high blood pressure, which only occurs in 10 percent of hypertension cases, resolving that issue will cure the hypertension. If there is no underlying medical issue, nothing can be fixed to resolve it. However, with proper management and treatment, such as eating a well-balanced diet, taking proper supplements, limiting alcohol, engaging in regular physical activity, maintaining a healthy weight, and, in some cases, proper medication, you can manage your blood pressure to live a long and healthy life. (Heart.org)

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