Wellspring Issue #58 by The Wellspring

The Bright Side A thyroid cancer survivor speaks

NOVEMBER 2020 // CHESHVAN 5781 // ISSUE 58

Fit Blitz

Solid Start

Growth at the Journaling Table A conversation with Dini Ettinger

The 30-minute workout you can do today

How can I introduce my toddler to a healthy lifestyle?

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From the Editor shiffy@wellspringmagazine.com

One Moment at a Time When you read these words, I will hopefully be in the States, having flown in from Eretz Yisrael with my husband and children to participate in a family simchah.

Throughout the past few weeks, as the excitement has been mounting, the kids keep asking me, “But are you sure we’re going?” Having heard from their friends and others whose travel plans were canceled at the last minute due to COVID-19 restrictions, they hoped to hear that yes, we would indeed be lucky enough to actually take off. Their other question is, “Will we have a normal chasunah?” By normal, one of my young daughters clarified, “Not a 50-person wedding.” Is she asking for too much? Who knows? What can I answer them? I don’t know anything more than they do and I although I’m being very hopeful, I will not be making empty promises either. And so, I keep reminding them (and myself !) that all we can do is daven, hope for the best, and take it moment by moment. Moment by moment. That’s the motto of the day. That’s how homeschooling mothers have been getting through their hectic, unpredictable days. On a much more serious note, that’s how bereaved families, as well as those hoping to hear good news about their hospitalized loved ones, are surviving. In reality, nothing more than “right now" actually exists. And, I believe, this is also the motto that plays a pivotal role in maintaining a healthy lifestyle. So often, we limit ourselves by thinking about the past, “But I never ate healthy for more than two days in my whole life. Why should now be different?” or, “Why, didn’t I just eat that chocolate bar a few minutes ago?” and also about the future, “Nah, I can never do this long-term, so why even bother trying?” Before we rewind to the past or think

Well-Put!

long-term, how about thinking of today, of right now? Right now, can I make the choice of eating a healthful meal? Right now, can I dedicate just twenty minutes to an exercise class? On the Sunday after the clock change here, I went to bed so early that I was up and about by 4:30 a.m. By the time the kids left the house for school (thank Hashem for that!), I had already davened Shacharis, enjoyed an exercise class, and served the kids a warm, hearty breakfast (some even had time to get hungry again and sit down for doubles!). While this gave me a great feeling, I noticed how I kept telling myself, “But this is only a one-off. You know that, right?” Yes, it sure was, but nothing was keeping me back from enjoying it for what it was. Several contributors in this issue’s cover feature, Just One, encourage this perspective. If we choose to embrace just one change with this mindset, I believe we can derive much benefit from those commitments: just one change, just one moment at a time. A recurring theme in sifrei mussar and chassidus, living in the “right now” is supremely helpful in maintaining spiritual health. Okay, so I may have spoken way more lashon hara than I would have wanted in the conversation I had just a few minutes ago, and I don’t know if I’ll have the ability to control myself tomorrow. But right now, right now, can I exercise self-control and hold my tongue? I think I can. I know I can, because it’s just now. In fact, it’s the yetzer hara who’s behind the “look at the past and toward the future” adage in this context, appearing with an ever-practical front, wise and down-to-earth. Yesterday I may have burst out at my child, even perhaps just a few minutes ago, but right now is my chance to do it right. It’s my opportunity to be there for the child with presence of mind. So when you ask yourself, “What if today would be day one?” — know that it is.

May it be a season of beautiful beginnings for all of us,

Shiffy Friedman

“When you learn to communicate with your own self, you develop a much better way of speaking and relating to the people in your life.” Dini Ettinger, CJEA Facilitator, Cup of Tea

Cheshvan 5781 | Wellspring 9

Contents

NOVEMBER 2020 CHESHVAN 5781 ISSUE 57 Our Chanukah issue will appear on Wednesday, December 2nd iy"H.

WELL INFORMED

LIVING WELL

30 IN GOOD SHAPE Fit Blitz By Tova Jeremias, PFC

TORAH WELLSPRING By Rabbi Ezra Friedman

20 SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS 22 HEALTH UPDATES IN THE NEWS By Esther Retek

32 ASK Off to an Early Start By Shani Taub, CDC 34 MEDICAL SAGA The Bright Side By Malka Winner

24 INSIDER The Skin By Roizy Baum

38 COVER FEATURE Just One By Wellspring Staff

28 WELLSPRING COMMUNITY Smoother Elimination

46 CUP OF TEA Dini Ettinger By Libby Kasten

WELLBEING

50 DIY Cough Compress By Miriam Schweid

56 EMOTIONAL EATING By Shira Savit

52 HEALTHY-ISH By Aryeh Leib

58 FEATURE Me, Myself, and I By Shiffy Friedman 64 BYE, DIET. HELLO, LIFE. Chapter 5: What's Your Language? By Gila Glassberg, MS, RD, CDN

67 10 Wellspring | November 2020

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Springboard

Letters

On Himalayan Sea Salt, Hydration, Electrolyte Drink, and More

This Helped Me Drink Less During Meals Issue #58: Cover Feature

invites readers to submit letters and comments via regular mail or email to info@ wellspringmagazine. com. We reserve the right to edit all submissions and will withhold your name upon request. We will honor requests for anonymity, but we cannot consider letters that arrive without contact information.

12 Wellspring | November 2020

Thank you for a magnificent compilation of thought-provoking, informative, as well as practical content. I especially appreciated the cover feature on water. It’s so appropriate for Sukkos and was really well-presented. I had never heard of the statement of the Kitzur Shulchan Aruch regarding not drinking water during meals and was intent on implementing this important practice. I found that during the first few days I had a hard time maintaining this routine. I was thirsty during meals and ended up drinking, although not as much as I used to. However, as the days went by and I became more focused on this, I noticed that I simply started drinking more between meals, which decreased my thirst during the meals.

Another observation I’ve made, as the writer points out in the article, is that if the foods we’re consuming are generally nutritious, our thirst is also not that intense. Foods that are high in sugar and/or processed ingredients dehydrate us faster. Many thanks, Raquel M.

Banging in My Ear Issue #56: Wellbeing Feature

I’m reaching out to the Wellspring readership in my hopes to find at least one reader who will be able to help me with a health issue I’ve been struggling with for a while.

For the past few months, I’ve been experiencing very uncomfortable banging in my ear. This is different from ringing, which I know is way more common. In my

Quick Question

As the winter season is approaching, so is my yearly cough. It’s a very dry cough brought on by a scratching sensation in my upper throat. The cough holds up throughout the winter. Any suggestions on how to treat it?

A dry cough is very uncomfortable and can keep you up at night. Keep yourself well hydrated with warm water, teas, and chicken soup. Soothe your throat with menthol and honey. Avoid irritants such as perfumes, as well as detergent with fragrance such as Tide, Downy, and Mr. Clean, which can further irritate your throat. Avoid spicy foods and foods that contain high acid levels such as citrus fruits and juices. In Cleanse your Body, Dr. Jeffrey Morrison suggests improving lung function by consuming more onions, horseradish, and garlic, which work like natural expectorants. He also suggests sprinkling thyme on your vegetables or protein to help clear lung mucus.

case, I feel as if there’s a hammer working non-stop in my ears. I’ve gone to several doctors, none of whom were able to help me.

If you’ve experienced this in the past and have any solutions to offer, please reach out to me through Wellspring. It will be much appreciated.

which I recently learned from health coach Rorie Weisberg (whose column I’m finding very interesting). Rorie advises to first dissolve the raw honey in hot water, which I’ve found makes a big difference in the end result. Looking forward to your next issue, Shira Pollack

Name Withheld

Electrolyte Recipe Improvement Issue #58: Cover Feature

Along with the other excellent content in the Sukkos issue, I really enjoyed the feature on water, which was not only informative but also included concrete advice for enhancing our lives.

I would like to add a comment to the electrolyte drink recipe you provided,

In Appreciation to My Parents Issue #58: Odd One Out

I was able to relate very well to the article about Odd One Out. Quite a few of the responses could have been written by me. I am definitely different than those around me in various ways, but I took a moment to appreciate the home in which I was raised because it has never dawned on me to feel inferior. My parents raised

us with a real sense of pride in who we are, a belief that everything Hashem gave us is perfect for us and is there to help us grow and become the best version of ourselves. It prompted me to think about my own parenting, but I know that this won’t be a hard one for me because it’s already in my blood. I’m just putting this out there to encourage the parents of today to do what they can to raise their own children with the confidence the children need to feel “in place” no matter how different their circumstances may be to those around them.

Hindy L.

Not As Flavorful Issue #58: Ask the Nutritionist

Thank you for an incredible Sukkos is-

Any health information, advice, or suggestions published here are the opinions of the letter writers and are not independently investigated, endorsed, or validated by Wellspring. Always seek the advice of a qualified health professional or medical practitioner regarding any medical advice, condition, or treatment.

Take care, Miriam Schweid, kinesiologist

Cheshvan 5781 | Wellspring 13

Pediatric Quick Question

What types of foods are good for my child’s brain development?

The human brain is nearly 60 percent fat; it thrives on fat throughout the life cycle. Here are some great ways to include healthy fats in your child’s diet regularly: 1) Avocado: serve guacamole, avocado toast, or add avocado slices to sandwiches.

2) Walnuts (for older children): chop into small pieces and pair with cream cheese on toast, or use in a salad to add crunch instead of croutons. 3) Fatty fish: salmon, tuna, and sardines all contain high levels of brain-supporting fat. In addition to healthy foods, a positive feeling of connection also supports brain development. Feeling secure in a relationship with a parent can really help a child develop the neural connections that will help them to foster healthy relationships — with others as well as with themselves — as they grow. The confidence that comes from unconditional acceptance supports positive connections between neurons, supporting healthy emotional and physical growth. Starting from when they’re really young, skin-to-skin contact right after birth helps with thermoregulation, pain management, and even development of the microbiome and maturing of the infant digestive tract. These are examples of the powerful mind-gut connection and demonstrate how important both physical and emotional aspects are in a child's development. Yaff i Lvova, RDN, pediatric dietitian

A dietitian and food enjoyment activist, Yaff i Lvova, RDN, encourages positive nutrition through writing, speaking, and Nap Time Nutrition, her video blog and podcast. Find out more at Babybloomnutrition.com.

sue, packed with so much relevant content. One of the changes I implemented already on Chol Hamoed was using Himalayan Sea Salt, as opposed to table salt, in my dishes. As the article noted, although the nutrient count may be not be that significant, I prefer using the least-processed ingredients possible. I’d like to point out for those who are considering the switch (it doesn’t have to be all this or all that) that I have found the salt to be less flavorful. The salty flavor that I’m used to is not as strong in the sea salt so I do find myself sprinkling a bit more. L. Gelb

14 Wellspring | November 2020

Public Service Announcement Al Ha’eitz on Olives

I know this is not strictly health-related but I believe that many readers can benefit from this. If you like eating healthy foods and olives are one of the additions to your salad, I would like to point out something you may not be aware of (I wasn’t until very recently). Since olives are one of the Shivas Haminim, even if you consume them only in small quantities, such as in your salad, you are required to recite al ha’eitz as the brachah acharonah (followed by borei nefashos if more foods were consumed).

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Well Informed

Torah Wellspring: Spiritual Health By Rabbi Ezra Friedman

A Path of Their Own Our children may be small in size, but their emotional world is fully developed

As we move into winter, having gathered spiritual kochos from the Yamim Tovim, we’re entering a period that is characterized by long, cozy nights at home, along with our family. Wintertime can be the fertile ground for fostering deeper connection with our children, an opportunity to spend quality time together. For many, schools on lockdown means even more time together as a family unit. How can we utilize this season, and every day as parents, to be mechanech our children in a way that they will, b’ezras Hashem, develop as healthy individuals — both spiritually and emotionally? On the topic of chinuch, let us turn to one famous passage, quoted in the name of Shlomo Hamelech, the wisest of men, for guidance: “Chanoch lena’ar al pi darko gam ki yazkin lo yassur mimeno” (Mishlei 24:6). Do you want to raise a child who is truly mechunach,

16 Wellspring | November 2020

See how fully engaged a child is in a giggle or in a cry, how mesmerized he is when you tell him a story.

who lives by what you’ve taught him? Raise him according to his way. These three words have been explored in much depth, used as a basis for an entire approach to childrearing. Let us understand what this means for us, as parents, so we can implement Shlomo Hamelech’s sage advice in our homes. As well-meaning parents, we have sincere concerns for our children. We care about their physical needs — their nutrition, sleep schedule, hygiene appearance, etc. Technically, we do our best to ensure that the child should have everything he needs. This, of course, is critical to a child’s development.

However, the aspect of parenting that we may miss, which is not only as important but perhaps even more so, is the child’s inner emotional world. Each of our children inhabits his own universe of emotions, with very real emotional needs. Although a young

Looking back, we can observe how shrewd we were to detect who loved us and who didn’t, what brought us pleasure and what we avoided.

child may be small in size and his cognitive abilities may still be underdeveloped, his emotional world is just as profound and vast as that of an adult. In other words, a child emotionally experiences everything just like an adult. In feelings, his intelligence is not different than that of a grown individual, and perhaps even more so, because he does not yet possess the kind of cognitive intelligence that serves as a filter for his emotions or the physical strength to fight against what comes his way. As such, he experiences more deeply the emotions that come up for him. Painful emotions are more real to him, as are positive feelings. See how fully engaged a child is in a giggle or in a cry, how mesmerized he is when you tell him a story.

All we need to do to understand how deeply children feel is rewind back to our own childhood to notice the world we were living in. We may recall the intensity with which we experienced happiness, sadness, loneliness, fear, love, etc., at certain events or moments in our

youth. Looking back, we can observe how shrewd we were to detect who loved us and who didn’t, what brought us pleasure and what we avoided, when an environment was tense even when there was no external display of emotion, and so on.

Darko, a child journeys through his own individual path, Shlomo Hamelech reminds us. This path is part of the fully developed emotional world which he inhabits. Acknowledging this goes a long way in helping our children develop into healthy human beings. In his introduction to Chovos Hatalmidim, the Piaseczna Rebbe, Hy”d, an exemplary mechanech prior to the Holocaust whose sefarim help us deepen our understanding of our children, goes to great lengths to expound upon how fully emotionally developed a child is. A child knows exactly what makes him happy and what makes him sad. And because he feels his emotions so fully, if parents and educators want to be mechanech him properly, they must first be aware that this world exists—despite their miniature,

underdeveloped appearance— and then properly acquaint themselves with this world. My Existence Matters

One of the very important components of a child’s emotional development is for him to feel that he occupies space in this world. In order to feel this way, he must feel that he occupies space in someone’s heart. Someone recognizes me and my existence— what I feel, whether good or bad— matters to them. This is the feeling that will eventually enable the child to thrive and feel loved, by himself as well. On the contrary, if we do not feel loved in our youth, we will be on a consistent search, seeking love desperately from all sorts of external sources, never feeling satiated. Or, we may give up seeking it altogether, withdrawing emotionally, which is equally detrimental to our wellbeing. We all know what a good feeling it is to receive a com-

Cheshvan 5781 | Wellspring 17

Well Informed

Torah Wellspring: Spiritual Health

We’re living in a fast-paced digital era, and the availability of our time and presence is steadily decreasing.

pliment. From that one comment, we infer that we matter, we’re making a positive difference to the world in some way. We feel appreciated. We also know what it feels like to be in the presence of someone who appreciates us, who accepts us, who respects us for who we are. As pleasurable as it is for us adults to feel this way, for a child this is like oxygen. He needs it like we need air to live. Yes, he needs someone to be concerned about his meals and his clothes, but he’s that much more so desperate to live in the presence of adults who concern themselves with how he feels, who are present with him in his emotional experiences. A child may very well survive childhood without it, but just as his body would be weak and battered — yet still alive — from malnourishment, a child whose emotional needs aren’t met grows up to be broken in spirit, which may later exhibit as anger, anxiety, or depression.

A child must feel that the adults in his life, or at least one, are present with him in his emotional world. He needs for a parent to be able to look him in the eye and be there with him, for him. If this was crucial until today, it is especially important nowadays. We’re living in a fastpaced digital era, and the availability of our time and presence is steadily decreasing. A child who grows up with the “I am here for you” message, feeling that the adults in his life are concerned about his emotional world—pained by his troubles,

understanding of his worries, and rejoicing with his happiness—grows up feeling strong, secure and safe.

When we realize, as parents, how deeply our children need us to be present in their emotional world — to recognize it, to truly want to understand it and give it its space — we are giving our children the greatest gift in the world. By helping them develop emotionally, we’re providing them with the kochos to not only survive, but to thrive, regardless of what life will bring. Here For You

To manifest our understanding of our child’s emotional world, all we have to do is observe them when they cry. Very often, our knee-jerk reaction to their cries is to quiet them, either through offering solutions or incentives. But if we take a moment to simply step into their emotional world, to sit with them in their fear and take note that they’re currently feeling alone in their world of pain, they will soon calm down on their own. At the core of their cries was a feeling that we’ve helped dissolve simply by being there for them. When they feel that they’re in the presence of a loving parent, that feeling — I am alone — is no longer present and they thus feel truly — not superficially — calmed.

A child who feels his parent’s presence,

especially when he’s exhibiting emotions, does not feel alone in his emotional world. We can do this not only face to face with our children, but also by simply giving them a space in our heart and mind, such as by taking a few minutes every day to think about each child: What is he feeling now? What interests him? What does he need from me? Feelings don’t have to be verbalized; they are transmitted even through hearts and minds. And when a child does not feel alone, he will eventually learn to be there for himself in the future. It’s incredible to observe how many behavioral and emotional issues can be prevented or minimized when a child grows up with the feeling that he is not alone, that he deeply and truly matters to an adult in his life. In addition to the chesed we’re doing for the child, how much heartache we can prevent when we provide the child with the oxygen he needs to thrive in life. All of this is an introduction to the topic of chinuch: realizing that a child lives in a super sensitive, fully developed emotional world that necessitates much care and recognition. Only on the bedrock of this understanding can any and all technical tips yield success. May Hashem help us recognize this important emotional need in our children and may we be zocheh to be there for them, to let them into our hearts so they can grow up with a healthy nefesh, as content, calm, and secure individuals.

Rabbi Ezra Friedman welcomes questions and comments on this column. Please write to rabbiefriedman@wellspringmagazine.com.

18 Wellspring | November 2020

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Well Informed

Spiritual Eating By Rabbi Eli Glaser, CNWC, CWMS

Mastering Self Control and Dignity

Learning from the Greatness of Sarah Imeinu

Our first matriarch had three names. Her father, Haran, originally named her Yiskah. Then she assumed the name Sarai, and later was elevated to Sarah.

Rashi explains that her original name, Yiskah, expressed three exemplary characteristics: her Divine inspiration and prophecy, her attractiveness, and her royal demeanor (Bereishis 11:29). The first and last explanations are quite fitting for the mother of Klal Yisrael. However, why is her appearance such a stellar attribute that it is equated with her prophecy and royalty? Granted, the Rabbis identify Sarah as one of the most beautiful women in the world. But does the Torah hold physical appeal to such a high degree that it should serve as one of the primary values for all subsequent generations of Jewish women to emulate? These names represented different stages in Sarah’s life. Haran saw the unique beauty of his little daughter, which, at an early age, was nothing more than an innocent attribute. As she got older, however, it became one of her greatest challenges — to maintain her discretion and dignity in the face of constant attention and admiration. An individual of a lower caliber could have easily used their physical attraction to manipulate others and cause them to stumble spiritually. Sarah, on the other hand, worked with great diligence to master self-control — presenting a manner of refinement, dignity, and modesty, the true definition of tznius. This exceptional maturity of character led to her

second name — Sarai, which can be understood as “my rule,” or “ruler of myself.” The Vilna Gaon notes that the effort women must make to maintain their tznius is equivalent to the exertion men must invest while toiling in Torah. Mastering these two seemingly disparate disciplines leads to the same result — immense spiritual achievement and connection with the Creator. Hence, the name change from Sarai to Sarah, which signified the extraordinary level of kedushah she attained in her “third” phase of life. Another series of three attributed to Sarah is the Torah’s description of her lifetime as 100 years, 20 years, and 7 years — instead of simply 127 years old. Let us look closer at the connection between these three ages and Sarah’s three names. At age 20, she had the beauty of a 7-year-old, meaning that she treated her physical appearance with the simplicity of a young girl even while possessing the unequaled allure of a stunning adult. And at 100, she was as free of sin as a 20-year-old, meaning that she maintained her dignity, self-respect, and modesty despite decades’ worth of opportunities to do otherwise. “Who is the strong one?” asks the Mishnah in Pirkei Avos. “The one who conquers his yetzer hara.”

Sarah’s self-dominion is the lasting example Chazal offer us to learn from and model. Many of us have challenges that are difficult to overcome. Sometimes, the hurdles seem simply insurmountable. Often, these tests manifest in the realm of eating and living a healthy lifestyle, such as conquering our desire to overeat during meals or snack on unhealthy nosh. It can also be fighting against our lethargy to get moderate, daily exercise — even if it’s just walking up a flight of stairs instead of taking the elevator. We may have the tendency to rationalize the consequences as nothing more than “just gaining a little more weight” or “feeling a little uncomfortable from eating too much” or “being out of shape and consistently fatigued.” But if we can see our struggle in the context of dignity and self-respect, perhaps we can muster the needed resolve to set proper boundaries, make appropriate choices — and take needed action. We can strive to replicate the paradigm of our matriarch, exercising self-control and adopting a comportment of nobility that acknowledges our appreciation of the body Hashem gave us. We can fulfill the teaching in Pirkei Avos and develop our own spiritual greatness and kedushah by simply saying no even when we feel like saying yes — and saying yes when we feel like saying no. This article is based on Rabbi Avraham Chaim Carmell’s adaptation of a shmuess by Rav Naftoli Elzas, Rosh Yeshivah of Marbeh Torah.

Rabbi Eli Glaser is the founder and Director of Soveya. He is certified as a Nutrition/Wellness Consultant and Weight Management Specialist, with 25 years of coaching and counseling experience, and is maintaining a 130-pound weight loss for more than 16 years.

Soveya has offices in Lakewood and Brooklyn, and works with clients via phone and Skype around the world. For more information or to make an appointment, contact Soveya at 732-578-8800, info@soveya.com, or www.soveya.com. 20 Wellspring | November 2020

Well Informed

Updates in the News By Esther Retek

DANCE YOUR FALLS AWAY An Interesting Means to Prevent Falls in Seniors Not surprisingly, falls are the leading cause of accidental death and injury in people over 65. “Causes of falls can range from reaction time slowed by aging, vision changes that affect balance, blood pressure changes and medication,” says Dr. Allison Mays, a geriatrician at Cedars Sinai, in Southern California. Interestingly he says, “Falls are not normal, even in older adults. It always deserves a conversation with your physician.” So how do we prevent them? Now, a novel study published in JAMA Network Open suggests that preventing falls in older age could be as fun as dancing them away. Twenty-nine clinical trials were reviewed in the study conducted in many countries on several different continents. They included trials from the United States and Canada, as well as countries throughout Asia, Europe, and South America. After analyzing the results, researchers found a 31% reduction in falls and a 37% reduction in fall risk for those aged 65 and older who engaged in “dance-based mind-motor activities.”

WELL-SPENT

“We were positively surprised by the consistency of our results,” says study author Michèle Mattle of the University of Zurich in Switzerland. “Although previous research in the field of falls prevention and exercise was suggesting that interventions, including multitasking activities, are promising falls-prevention strategies, it was unclear if dance-based mind-motor activities would lead to comparable results.” Dance-based mind-motor activities include upright movements that emphasize balance and use music or an inner rhythm, such as breathing, according to the study. They include instructions or choreography, as well as social interaction.

Impaired balance and gait are important risk factors for falls in older adults. The ability to multitask with two movements at once, such as talking while walking, can diminish with age. Many falls happen during walking when something unexpected happens and the person needs to react quickly. Since balance training helps a person react faster when losing control, such dancing is great training to strengthen the dynamic balance required. The movements in dancebased mind-motor activities are intentional, focused, and involve the constant attention control for the shifting of body weight. To prevent falls, a class should challenge a senior’s balance and require shifting weight. And for those who find traditional exercise unstimulating, this new study suggests that exercise can be fun and yield the same benefits. So get those dancing shoes out, Bubby!

How to lead a healthy lifestyle on a budget, one tip at a time

GREENS GONE BAD How to Salvage Three Basic Veggies

Often, saving on food means discarding the least possible. Here are some cool hacks you can try to enjoy the very last bits of these staples that tend to get soggy way too quickly. ⇒ Lettuce: Stop your lettuce from losing its crunch by being proactive. Separate the leaves and place them in an airtight container lined with a sheet of paper towel as soon as you buy them. Make sure to change the paper towel as this is what absorbs the moisture. Leaves can last up to 10 days with this method. If your lettuce is already soggy, cut off any slimy bits and submerge the remainder in icy water for at least 30 minutes.

22 Wellspring | November 2020

⇒ Cucumbers: There are few things more useless than a soggy cucumber, but the good news is that while the ends might look bad, the middle could still be salvaged. Bring it back to life by cutting the ends off and submerging the remainder in icy water for at least 30 minutes. ⇒ Celery: These stalks do have a tendency to go limp after a few days. Celery can be kept in the freezer if you’re not planning to use it any time soon. You can also revive soggy celery by placing the stalks in a glass of cold water. The celery will absorb the water and become rigid again.

THANKFULLY OVER Election Stress Correlated to Heart Attacks By the time you read this, the 2020 presidential elections in the United States will already be an event of the past. If you followed the tension that characterized this race, your heart rate may have elevatedâ&#x20AC;&#x201D;in relief or furyâ&#x20AC;&#x201D; when the winning contestant was finally announced. But among those who take elections more seriously, researchers report, the stress of presidential elections may increase the incidence of heart attacks and strokes. Scientists tracked hospitalizations for acute cardiovascular disease in the weeks before and after the 2016 presidential election among about three million adults who were enrolled in the Kaiser Permanente Southern California health care system.

The study, published in PNAS, found that hospitalizations for cardiovascular disease in the two days following the election were 61 percent higher than in the same two days of the preceding week. The rate of heart attack increased by 67 percent and of stroke by 59 percent in the two days following the election. Psychological stressors such as anger, anxiety and depression have also been associated with sudden increases in the risk for cardiovascular events in the days, or even hours, following such events.

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Well Informed

SKIN

An Organ Too, and a Large One at That Although skin is the body’s largest organ, we don’t tend to think of it as one. But among other essential functions, the skin plays a vital role in detecting hot and cold, regulating body temperature, and protecting the muscles, bones, and internal organs from infection and disease. The average adult has approximately 21 square feet of skin, and it contains more than 11 miles of blood vessels. The skin accounts for 15 percent of your body weight. It can weigh more than a whopping 20 pounds!

Three Layers The skin is comprised of three layers: the epidermis — the waterproof top layer; the dermis — a middle layer of tougher connective tissue, hair follicles, and glands; and the hypodermis — the inner layer, which is mostly fat and connective tissue that supports the skin's structure and attaches it to muscles.

Hostess with the Mostest The skin hosts a microbiome that can contain more than a thousand types of bacteria. These tiny ecosystems are mostly friendly bacteria that work in concert with our bodies for myriad beneficial purposes including wound healing, reducing skin inflammation, and assisting the immune system to help fight infection.

Adding Salt to the Injury When injury occurs to the dermis, it causes inner tissues to be exposed to pathogens. To prevent infections from spreading further into the skin, muscle or body fat, ancient Egyptians would care for topical wounds with salt, along with meat, moldy bread and/ or onions. Skin wounds would then be sealed with a potion of oils, fats, honey, and plant fibers. As unsanitary as these may seem, modern research has found merit in these wound healing methods. With its high iron content, meat was a great blood coagulant and recommended for the first day of a new injury. Salt and onions are both astringent, which can speedily halt blood flow. Lastly, moldy bread — a very early version of penicillin — likely contained antibacterial properties.

24 Wellspring | November 2020

Damage is Done Cells known as melanocytes, which secrete a pigmented substance called melanin, determine the depth of your tan or the white patches on your skin. The more melanin in the cells, the darker the skin. Having too little or too much melanin can lead to some skin color disorders. On one end of the spectrum are conditions like vitiligo and albinism. Vitiligo occurs when some melanocytes lose the ability to produce melanin, resulting in whitish patches on the skin; and albinism is a condition in which melanocytes don't produce any melanin at all. On the other end is hyperpigmentation — the presence of superfluous melanin, which often causes darker patches of skin.

The Cycle The body boasts an entire built-in skin-renewal system. Every 28 to 30 days, the skin renews itself. New cells are created in that deep layer of the skin, and take about four weeks to rise to the surface. On the surface, they grow hard and then eventually are shed. The average human has this process (in which old skin is sloughed off and replaced by newer skin) occurring over a thousand times in his lifespan. The skin constantly sheds dead cells, about 30,000 to 40,000 cells every minute — that’s nearly 9 pounds per year!

The Skin-Gut Connection Although the gut and the skin never come into direct contact with one another, research shows that they are symbiotic; the gut has a profound impact on the skin. When the microbiome of the gut goes into a state of dysbiosis, during which good bacteria is attacked, the skin exhibits dysfunction. A host of evidence suggests that eczema, atopic dermatitis, and other skin conditions are partially due to dysbiosis of the gut and skin.

Dried Out Etched in Skin You can wonder regarding the infamous numbers mercilessly tattooed into the skin of our grandparents: If the skin cells shed every month, how do the numbers stick around for years upon years? Actually, that’s a function of the immune system. The puncture of a tattoo needle causes inflammation in the dermis, the skin's middle layer. In response, white blood cells known as macrophages are sent in to help heal the damage. These macrophages “consume” the dye and when they die off, they can pass it to newer macrophages. Essentially, the pigment is transferred from one cell to another. Any leftover pigment is soaked up by fibroblasts, which are longer-lasting skin cells that don't regenerate as often.

Anhidrotic ectodermal dysplasia is a condition which causes a person to have few to no sweat glands. A lack of sweat glands puts people in danger of overheating. Because they can't properly cool off when the body overheats, they develop heatstroke easily. A subset of people with this disorder suffer from immunodeficiency. They produce low levels of antibodies and infection-fighting immune T- and B-cells, so they’re more prone to skin and lung infections. Unless you escape to the tropics when outside temperatures begin to dip, you've probably noticed that the skin of your lower legs becomes drier in the winter. And yes, there's a biological reason for the scaly texture your legs take on. Fewer oil glands in your legs are to blame. Oil glands, found near the dermis's border with the epidermis, secrete a greasy substance called sebum, which lubricates skin and hair. With age, the glands secrete less oil — which equals to drier skin. Lower humidity in the winter and our tendency to cluster around heat sources sucks the moisture right out of the skin. Cheshvan 5781 | Wellspring 25

Well Informed

From the Expert Thicker and Thinner Not all skin is created equal. Its thickness varies naturally among all areas of the body. Age, gender, and lifestyle habits (like smoking) also affect its thickness. The skin on the soles of the feet is up to seven times thicker than the skin of the eyelids.

Where Did That Come From? Teenage pimples, zits, acne, or boils. However you phrase it, this condition is never a well-received visitor. While it’s unlikely you can directly link a newly developed zit to the criticism you received from your boss this morning, your skin feels your emotions too. Other research suggests that the foods you eat, especially foods high in saturated fat and/or carbohydrates, may negatively impact skin health. Often associated with hormonal changes, when the skin's pores get clogged with sebum from the sebaceous (oil) glands and dead cells, acne develops. When the clogged pores remain closed, they are called whiteheads; if the pore opens and reveals the gunk inside, it's a blackhead. Interestingly, the medical term for a blackhead is an "open comedo.” It originates from a Latin phrase alluding to "worms which devour the body."

More Skin FYIs Some sources estimate that more than half of the dust in your home is actually dead skin. Even more, dead skin comprises about a billion tons of dust in the earth’s atmosphere. Skip sunscreen? A big no-no. While it’s not always evident in the mirror, UV photos reveal the sun damage lurking beneath the skin.

26 Wellspring | November 2020

Skin Care Tips by Dr. Philip J. Strenger, MD Dermatologist in Monsey, NY  The best way to keep skin youthful and less wrinkled is to avoid excessive sun exposure, the cause of eighty percent of wrinkles and brown spots on the face. I’m often asked if sunscreen is all that important. It really is. I once asked an expert in aging, “When do you begin using sunscreen?” He answered, “As soon as mom takes you home from the hospital after birth.”  Sunscreen is important because it prevents solar lentigos — those brown flecks that people call liver spots. It’s also a great protection against skin cancer. One serious sunburn increases your risk of developing skin cancer years later. My favorite sunblock is zinc. It contains no chemicals and has very low chances of bringing on an allergic reaction. SPF 30 or above is best, but 15 is worthless (especially those that are found in makeup or foundation).  Moisturize your skin when there's some wetness on your face. This is rehydration of the skin by sealing in water. I like moisturizing soaps like Dove (it’s one of the best and is inexpensive).  Personally, I have not found face scrubs to aid in skincare. They dry the skin, and create pore blockage and pimples.  Never scratch or pick a pimple. It can leave a lasting scar or at least a red mark (broken blood vessel), which takes 6 months to a year to heal. Be gentle to your skin. Don't lean, pick, squeeze, or rub unnecessarily.  Until the magic pimple eraser comes around, for fast therapy of a zit, apply benzoyl peroxide cream or gel. If it’s a painful cyst, soothe with ice, not heat.  Be wary of advertisements that tout miracle cures. Watch the language. If they tell you, “You'll see the difference,” that’s purely subjective. They do not have to prove efficacy. Lastly, be cautious of products that have no ingredients listed; you may be getting nothing more than olive oil in sophisticated packaging with a hefty price tag.

the road to a married life of happiness and success With great joy ‫ מסורת‬announces a free tele-course in Yiddish presented by the famous expert, the ceo of mesoires, professional marriage mentor

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Wednesday Nov, 4 ‫י׳׳ז חשון‬ 9:30 evening Among the popular issues that will be covered during the telecourse with clarity and satisfaction, will be the key to becoming closer to your spouse and how to deal with conflicts. How to change the relationship from a technical one to a warm connection and the unique 'couple language'.

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Living Well

Waiting Room

In this space, we feature a health-related question or predicament submitted by a Wellspring reader. Fellow readers are invited to participate in the conversation by sharing their tried-and-true advice and suggestions. Join the community!

I’ve been struggling with constipation for quite some time now and it’s really impacting my general wellbeing. Not only is it extremely uncomfortable, I keep trying restricting various foods and but don’t see favorable results. This situation also affects my mood. Any advice on the subject would be much appreciated.

A doctor once explained to me that consistent constipation is often a sign that you are deficient in magnesium. This is because magnesium helps the body draw water into stool, making it softer and easier to pass. So, it might be worthwhile to check out foods that will offer you high doses of magnesium, such as avocado, nuts, and some dark chocolates. Magnesium supplements are also a good option, but be cautious with the amount you take because too much magnesium has its own side effects.

- Zev B. 28 Wellspring | November 2020

For me, a simple switch to a finer brand of water made the difference. Some people look at me strangely when I mention this, with that all-the-water-is-the-same look, but it’s really not that way. Some water companies are of higher quality than others and are therefore easier on the stomach. Some of the more high-quality water companies include Perrier Mineral Water or Evian Natural Spring Water. I order them conveniently on Amazon.

- Gitty Friedman

Preheat oven to 400°F (or use a Betty Crocker Pizza Maker). In a large bowl, combine all ingredients and mix. Spread evenly onto a parchment about ⅛–¼-inch thick. Bake for 10–15 minutes on one side and flip over (I place parchment paper on the top too so it’s easy to turn over). Bake for another 10–15 minutes until edges are browned.

- Bina K.

After suffering from constipation for a very long time, I saw a kinesiologist, who baruch Hashem was the right shaliach to help me get past these stomachaches. She recommended two vitamins sold by Tahua (all-natural supplements consisting of various foods according to Dr. Limoges’s diet) called Action and Motion. I started taking three capsules of each two times daily and saw immediate relief. Motion specifically is meant to relieve you within 12 hours after you take it. I know many others take them daily if they have elimination problems, but I like to take them only occasionally such as on Shabbos and Yom Tov, so my body doesn’t get too accustomed to them. The supplements are also available in powder form, which is more effective than the capsules. Note: Any measurements mentioned above were given to me personally by a professional. Therefore, please do not follow but rather follow instructions found on the bottle or as follow the advice of a professional.

- H. Weinstock, Williamsburg

I started drinking warm lemon water first thing in morning to balance out acid/alkaline in my body for other reasons. Coincidentally, after a few days I realized how my digestive and elimination systems were much more regulated too. I hope that helps you. Good luck!

- P. Deutsch

First of all, I totally feel for you. Having struggled with constipation for years, I know what it means to be in your position. After seeing a nutritionist with my elimination issues, we designed a new diet for me. In a nutshell, we cut out lots of dairy and gluten (especially refined flour) — which are often very hard on sensitive stomachs — and incorporated more probiotics. I completely switched over to spelt sourdough bread, started drinking kefir religiously, and at times take probiotic supplements too. And oh, what a difference I am experiencing, baruch Hashem! You can try to incorporate these ideas, but I would recommend seeing a nutritionist yourself who can outline a customized plan to fit your needs.

- B. R.

When I once mentioned my constipation issue to a friend, she told me that she had the same issue and had tried everything available, until she discussed it with her nutritionist and was recommended to try the Share|Original® fermented apricot. This is a wholesome and natural fruit used for the daily care of the intestine and as a means of preventive care. It worked right from the start, my friend said. I figured I had nothing to lose by trying it too and purchased my first bag. After just a few days of taking one every night with a glass of water, I almost forgot my constipation saga. It works wonders, tastes good and is no big deal. In fact, I actually enjoy it. On occasion I treat myself to two, like Yom Tov when there are a lot of meals, when I eat out, or when I attend simchahs. I take it as a precaution and then I don’t feel a thing.

- Yocha N. Wellspring does not take responsibility for the kashrus of products recommended in this space. Please consult with your Rabbinic authority.

coming up next month: Since he had the coronavirus six months ago, my son's hair (and peyos) has been thinning. This is very upsetting to him and us, his parents. I would love to hear from fellow Wellspring community members about a solution that has worked for them.

Cheshvan 5781 | Wellspring 29

Any health information, advice, or suggestions published here are the opinion of the contributor and are not independently investigated, endorsed, or validated by Wellspring. Always seek the advice of a qualified health professional or medical practitioner regarding any medical advice, condition, or treatment.

A friend of mine recently shared this cracker recipe — which is not only delicious, easy to make, and nutritious — it helps relieve constipation magically. I make them fresh almost every morning and eat them with my breakfast protein. I think it’s the combination of the flax and chia seeds that help with elimination, so if the cracker is not your taste, you can try incorporating these two seeds in a smoothie or yogurt and you might get the same results. 1 cup chia seeds 1 cup ground flaxseed 1 cup water (start with ¾ cup and add more as needed to make a workable dough) ½ tsp salt ½ tsp garlic powder ½ tsp onion powder

Living Well

In Good Shape By Tova Jeremias, PFC

Fit Blitz A complete exercise regimen for a 30-minute workout from the comfort of your home

Whether you’re (finally!) getting into routine or this is the tenth (who’s counting anymore?) day of homeschooling, you may find yourself wanting to establish some sort of fitness regimen so you can get some exercise into your day. And if you’re like most of us, every minute of yours is precious. If you want to make the most of the time you’re carving out for physical activity, we’ve designed the perfect program for you, and it takes only 30 minutes! It’s the intensity of your workout that’s key. A short-burst, highintensity workout boosts your metabolism and tones muscles. So grab a pair of weights and get moving with this 30-minute home routine. Make sure to have some fun along the way!

30 Wellspring | November 2020

Beginner Squats If you’re new at this, start with a beginner version of squats using an exercise ball. Stand against a wall with the ball at your lower back, feet hip-width apart and out in front. Keeping your body upright, slowly lower your body by bending at the hips and knees; slowly move back to the starting position. Do 10 repetitions.

Squats Once you’re ready, try squats without a ball. Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your glutes as if you were sitting down. To target more muscle groups in less time, add weights. With a weight in each hand, rise from the squat position and push weights overhead. Do 10 repetitions.

Forward Lunge

Bridge

Standing with feet hip-width apart, take a big step forward with one leg, then lower your body toward the floor, front knee aligned with your ankle, back knee pointing to the floor. Return to the starting position and repeat by stepping forward with the other leg. Do 10 repetitions on each side.

Push-Ups

This works the glutes and core. Lying on your back with knees bent and feet hip-width apart, lift your spine off the ground, starting at the tailbone, forming a diagonal line from knees to shoulders. Slowly return to the starting position. For an extra challenge: Target your triceps by holding light weights, lifting your arms toward the ceiling as you raise your hips. Bend your elbows to lower the weights toward the floor. Do 10 repetitions.

Chest Press

Letâ&#x20AC;&#x2122;s move to the upper body. Push-ups strengthen the chest, shoulders, triceps, and core muscles. Starting on all fours, place hands a bit wider than your shoulders. Your toes should be on the floor, creating a smooth line from your shoulders to your feet. Keeping core muscles engaged, lower and lift your body by bending and straightening your elbows. Too hard? Do these on your knees instead of on your toes. Do 10 repetitions.

For a less demanding exercise than push-ups, try the chest press with weights. Lie face-up on the ground, with knees bent and feet on the ground, spine relaxed. Press weights from your chest toward the ceiling. Extend your arms but donâ&#x20AC;&#x2122;t lock the elbows, and move slowly toward the chest and outward, keeping shoulder blades on the ground. Do 10 repetitions.

Bicycle Crunch

Shoulder Press A shoulder press works the shoulder muscles and can be performed standing or seated. For extra back support, use a chair with a back rest. Begin with elbows bent at 90 degrees and weights at shoulders. Slowly reach toward the ceiling, straightening your hands while keeping them away from your ears; slowly lower back to the starting position. Do 10 repetitions.

Lying on your back, fold knees toward the chest and curl the upper body off the floor. With hands behind head, slowly rotate upper body to the right while drawing the right knee in and reaching the left leg out. Then rotate left and pull the left knee in and extend right leg out. Focus on bringing the shoulder toward the hip (rather than the elbow to the knee), and keep the opposite shoulder off the floor. Do 10 repetitions.

Side Plank For another abdominal alternative, lie on your side and prop yourself up by bending one elbow directly under the shoulder. Using your torso muscles, lift yourself into a side plank. Lift the hips higher, then back to the plank, then lower. Do as many as you can with proper form, then repeat on the other side. If this exercise hurts your shoulder or neck, lift only your legs, keeping the hips stacked. Your head will rest on your bent arm. Please consult with your healthcare provider before starting a fitness routine. Cheshvan 5781 | Wellspring 31

Living Well

Ask By Shani Taub, CDC

Off to an Early Start

How to encourage healthy habits in toddlers

Question: As a steady reader of this column, I’ve noticed that the concept of healthy habits keeps resurfacing. Almost every answer provided sheds light on the importance of developing good habits and how they impact our lives. Along these lines, as a mother of a toddler and infant, I’m thinking, perhaps a bit wildly, “Why wait until my children grow older to get them accustomed to a healthy lifestyle? Why not start right at the beginning?” How early on can I help my children develop healthy habits and how do I go about doing so?

Shani's response: Thank you for your refreshing question. In fact, you’re right on target. We can start training a child into healthy habits from the very beginning, which is as soon as the child starts eating — or rather, tasting — solids. Children develop their taste buds

during that stage, and the way they develop those buds may impact their healthy habits in the long run. Once your toddler (or infant) exhibits an excitement for sweets, it’s so convenient to pop a licorice or lollipop into their hands and have them entertained for some time. But, by doing so, you’re inevitably helping develop their sweet tooth. So for starters, avoid giving your child sugar-loaded foods as much as

Eating Patterns Are Habits Too In addition to encouraging our children to consume healthful foods, as parents, we also have the ability to provide guidance toward healthy eating patterns. We can do this not only by modeling, but also by allowing our children to listen to their own hunger and fullness cues. For example, if a child says he’s full when there’s still food on his plate (unless it’s because he’s eager to get his dessert), honor his fullness. Serve meals in a calm, pleasant environment and allow children to experiment with

32 Wellspring | November 2020

various flavors and textures. Encourage them to sit while they’re having their meal or snack, which allows for more mindful eating. Also, as parents, we should avoid using food as reward, starting from when the child is very young. When food becomes a prize, we’re inevitably easing our children into an unhealthy eating pattern. While food is and should be pleasant, it should not be glamorized to the extent that the child becomes obsessed with it.

possible. In addition, bear in mind that your child will inevitably want the foods you’re consuming. If dessert for you is icecream, they’ll want that too. By maintaining a healthy lifestyle with joy (as opposed to feeling deprived), you will (hopefully!) encourage your child to want the same. Here’s a short list of healthy foods that make great solid starters and will help accustom your child to a more nutritious variety of foods. Protein: One of my favorite proteins for kids is string cheese. It can keep your child busy for a long time and it makes for a great teether! Greek yogurt is another excellent source of protein for your child. Why serve the sweet one when your child is fine with the plain one? Remember that your little one hasn’t developed a sweet tooth as we adults have, so sticking with the less sweet one is always a better option. Soft chicken from the soup is also a great protein option. Grains: Iron-fortified, whole-grain infant cereal is a popular first grain. This is an easy group that includes pretzels, Cheerios (not honey-coated), small pieces of whole-grain bread, and baby cereals.

Fruits and Vegetables: Babies love the natural sweetness of fruits like pears, apples, mangoes, watermelon, and stone fruits. I highly recommend the Munchkin Fresh Food Feeder, which allows the child to suck on the food and also makes for a great toy. No doubt my most opted group, it’s important to give your child the right amount of fruits and vegetables daily. For vegetables, try classic favorites like carrots, spinach, or butternut squash, as well as less traditional first foods such as parsnips and beets. Opt for homemade purees over store-brought for a most nutritious meal. Another essential habit to develop at this age is exercise. Keep your child as active as possible, instead of (conveniently) placing them in the highchair or stroller. Let them work out and develop their muscles by climbing stairs (I’m so excited that my baby just started that!), engaging them on the floor, and many other activities — with adult supervision. When they grow a bit older, my children enjoy the one-kid trampoline I invested in a while back. Although developing these habits may require some time on your part, they can make a tremendous impact on your child’s overall development and future lifestyle.

Baby Food Redefined As Jewish mothers we tend to worry if our babies are eating too little or too much. Truthfully though, our babies are born intuitive eaters! Your baby will self-regulate his food intake based on what his body needs, so let his appetite be your guide. If you’d like a reference point, however, here are some basics of how much solid food a baby typically eats in a day. You can also ask your baby’s doctor for feeding advice. Bear in mind though, that your little one may eat less or more than what’s recommended here. Your job is to provide a variety of healthy foods at regular intervals without pressure, and your baby’s job is to decide how much to eat. • When your baby is developmentally ready for solids, typically around five to seven months, the first bites are mostly about him getting used to the idea of having something other than fluids in his mouth. Start with a very small amount, one to two teaspoons, of a single-ingredient puree like banana, mango, sweet potato, etc. Gradually increase to one to two tablespoons of food

once a day. • As your little one gets more comfortable with solids, you can increase the frequency of meals and variety of food. Transition from one to two meals a day, typically by eight months. Over time, add a second food to each meal. Once you’ve worked up to two meals with two foods each, aim for a balance of proteins, vegetables, fruits, and grains in his daily diet. Whenever you introduce a new food, start with a very small amount, a teaspoon or two, to allow your baby to get accustomed to its flavor and texture. • By nine months or so, your baby is likely getting the hang of eating solids and should consume more calories to support his growing body. Every baby is different, but this may be a good time to try offering a third solid food meal, as well as morning and afternoon snacks. Once you’ve added a third meal and snacks, your baby will be eating or drinking something about every two to three hours. Keep in mind to provide a mix of proteins, vegetables, fruits, and grains.

Please send your questions to the nutritionist to info@wellspringmagazine.com. Shani Taub, CDC, has been practicing as a certified nutritionist in Lakewood for almost a decade, meeting with clients in person and on the phone. She also owns the highly popular Shani Taub food line, which carries healthy, approved, pre-measured foods and delicacies sold at supermarkets and restaurants. Cheshvan 5781 | Wellspring 33

Living Well

Medical Saga

34 Wellspring | November 2020

THE BRIGHT SIDE A Thyroid Cancer Survivor Speaks Yonina Hoffman's story As told to Malka Winner It all started with a stomachache that was bad enough to warrant a doctor's visit. The doctor wasn't concerned about the tummy trouble. But he was concerned about something else.

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Living Well

Medical Saga

The Diagnosis Six years ago, Yonina Hoffman and her family visited South Africa for a simchah. The 33-year-old had taken some time off from her job as an office manager in Jerusalem's Old City and was spending an enjoyable summer with family and friends in beautiful Johannesburg. When she found herself suffering from a severe stomachache, she headed to a nearby doctor and ended up undergoing a very thorough physical. It was not at all what she expected — but it would also turn out to be most providential. After examining her, the physician advised Yonina to make an appointment for a thyroid ultrasound when she returned to Israel. But in the haze of vacation, the simchah, and then a return to Israel with all that that entailed (a tremendous work pileup, unpacking, and a mile-long to-do list), Yonina ended up pretty much forgetting about the ultrasound. She finally got around to it a few months later, in the winter.

Yonina expected the exam to be a routine affair — after all, she wasn't noticing any kind of symptoms and had never experienced any thyroid problems or other such issues. Her thyroid levels on blood tests were fine. But the ultrasound didn't go as expected; they had found "something." A needle biopsy was the next stage.

After a three-day hospital stay and a six-week recovery, Yonina was back on her feet. Several months later, she underwent radiation therapy, which involved taking special pills that directed the radiation to the specific area affected by the cancer. She had to remain in isolation for several days due to the radioactivity. Yonina discusses it all with aplomb, as if the whole experience wasn't that big of a deal, even though she had to be quarantined from everyone else during that time and had completely lost her sense of taste (which fortunately came back after about ten days — and is a bit more of a familiar experience to many people these days). And that was it. “I went back to my life,” she says simply.

Moving On These days Yonina seems to take her thyroid cancer in stride, saying that she's had a number of years to move on from the experience — and is always grateful that it was uncomplicated. She also appreciates the support she received

“After that, I got a call from the doctor's office and was asked to come in to discuss the results,” Yonina recalls. “I knew it couldn't be good. But, still, I wasn't sure what to expect.” She went to the office alone, where she received the devastating news: cancer. Reeling, Yonina returned home and downed two entire cartons of Ben & Jerry's, asking, “Why me?” She and her husband were terrified. It was now Pesach time and she was in complete shock. She began learning about thyroid cancer, reading everything she could get her hands on. But after learning a lot about it, she decided everything was going to be okay. “In the realm of cancers, it’s one of the better ones,” she says, positivity radiating from her voice.

Surgery and Beyond “The whole process was very straightforward,” Yonina offers. “I went through a process with the oncologist, then I was scheduled for surgery to have my thyroid removed. I was able to wait a couple of months for the surgery — and even go to America during that time — because the cancer was so slow moving.”

Yonina found an excellent surgeon in Israel who specialized in thyroid removal, and underwent the operation. The surgical team discovered that the growth on her thyroid was much larger than they had realized — but thankfully the cancer hadn’t spread beyond the thyroid.

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The Where's and What's of the Thyroid The thyroid is a two-inch-long, butterfly-shaped gland that sits at the base of your neck, just below the Adam's apple, along the front of the windpipe. Normally, the thyroid gland cannot be felt from the outside of the neck, but if someone suffers from a thyroid disorder, it can be enlarged in size and one can feel it with the hand or even see it. The thyroid is responsible for secreting hormones that regulate body temperature, breathing, cholesterol levels, growth and development, heart rate, menstrual cycles, metabolism, muscle strength, and more.

What You Can Do While most thyroid cancer seems to have no known cause and the risk factors are not something an individual can control, here are several means to minimize risk:

 Make sure your diet contains adequate (but not too much) iodine, which is essential for thyroid health. Most people who use iodized salt absorb adequate iodine through their regular diet and do not require any additional supplementation.  Avoid unnecessary exposure to radiation from x-rays, CT scans, and the like.

 See a doctor if any first-degree relatives have been diagnosed with thyroid cancer.

 Seek medical attention and advice if you notice any unusual swelling or lumps in your neck.

from her family, parents, friends, and neighbors, as well as the online community of thyroid cancer patients and survivors she found at Inspire.com.

Yonina has the most important thing — her life — but for her it will be never the same. Physically, she’s always tired, feeling like she’ll never be as energetic as she was before. She takes thyroid hormone replacement pills daily (and will have to continue doing so for the rest of her life), but as good as they are, they can’t compare to the real thing. Yonina wonders if her moods and emotions are as calm and relaxed as they were before, but it's a hard thing to judge. Aside from the ever-present exhaustion, she finds it much harder to lose weight. But those are the only real changes, baruch Hashem. She also appreciates that the scar on her neck is thankfully very faint. Looking back on the time period before she was diagnosed, Yonina realizes that she had noticed her chin looking somewhat thicker than normal in the months leading up to the discovery. But other than that, there was nothing out of the ordinary. Nevertheless, “I always tell people, ‘If you even remotely think you see something, go to the doctor.' There's nothing you can do to prevent thyroid cancer, but it's worth getting it checked out if you notice anything unusual,” she says.

Yonina’s experience has made her a thyroid cancer expert, and she tries to support and encourage others going through the challenge. Even though she's still processing the experience and trying to understand why she had to go through it, as well as other life challenges, to her, one thing is certainly clear: “I went through something big. But it's not big anymore.”

Thyroid Cancer There just over 52,800 cases of thyroid cancer diagnosed in the United States each year, according to the American Cancer Society. One of the rarer and less aggressive forms of cancer, its occurrence had been on the rise about 0.6% per year,

but rates appear to have stabilized since 2017, the American Cancer Society says. Experts say the reason for this stabilization is likely that the use of advanced diagnostic procedures and equipment has become much more commonplace in the past several years.

Thyroid cancer is often symptomless. Some people do experience neck pain, swelling in the neck, trouble swallowing, breathing difficulties, a cough unrelated to a cold, enlarged lymph nodes, and hoarseness, but for many, the first indication is usually a nodule on the thyroid — though even that isn't such a reliable indicator. After all, 50% of the population will have at least one thyroid nodule by the time they reach the age of 60, notes the American Thyroid Association. Thankfully, the vast majority of those nodules are benign. Women — especially those over the age of 40 — are three times more likely to get thyroid cancer than men. Most of the other risk factors for thyroid cancers involve rare genetic mutations or medical conditions, or having a first-degree relative who suffered from thyroid cancer. Thyroid disorders like hypothyroidism and Hashimoto's thyroiditis do not seem to have any correlation to or connection with thyroid cancer.

Most thyroid cancers have an excellent prognosis — with as high as a 98% cure rate, especially in patients under the age of 50. Treatment typically involves surgery to remove part or all of the thyroid gland. The ablation is then followed by a unique kind of radiation therapy. Because thyroid cells are the only cells in the human body that can absorb iodine, thyroid cancer patients are given radioactive iodine pills that specifically target the thyroid cells alone. These cells are killed off by the radioactive iodine pills while the rest of the body's cells remain unharmed and unaffected. That means that the patient will not experience any of the nausea, hair loss, sickness, diarrhea, or pain typically associated with cancer treatments. If you wish to contact Yonina for support or more information, please do so through Wellspring.

Cheshvan 5781 | Wellspring 37

Living Well

Cover Feature

JUST ONE If I want to undertake one health commitment this winter, what do you think it should be? 16 health practitioners respond

Compiled by Wellspring staff

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Cover Feature

RENA TUCHINSKY

The best tip I can give for making an easy transition into a healthier lifestyle is to be mindful. How do I and my clients do that? By enjoying our food! Instead of standing in the corner of the kitchen, eating quickly, take said food (whether it’s healthy or not!) and bring a piece to the table on a plate. Sit down with it and give it the attention it deserves. Eat it and enjoy it. If you’re going to be eating it anyway, you may as well so do mindfully. Making the commitment to always be sitting when eating can prevent you from overeating and can give you way more satisfaction from your food. So sit and enjoy! __

RENA GATI, CHC

Charcuterie boards are quite trendy these days. Many people are making these boards for events and Sunday brunches, and even for after-school snacks.

I had an idea. What if we can create these boards for Shabbos afternoon? In those few hours, we may find ourselves munching and eating snacks that usually are not good for us. If you display healthy treats on a tray, chances are people will go for that rather than eating a bag of chips from the drawer. The steps are easy. Include a protein, fruit, dark chocolate, and fresh vegetables along with a healthy dip. Serve and enjoy! __

Rena Tuchinsky is a nutrition consultant and healthy food blogger on No Way That’s Healthy, where she makes eating healthy, tasty, and enjoyable.

Rena Gati of Nutrena is a certified health coach whose mission is to inspire women to recognize their true beauty and achieve vibrancy and health through individualized nutrition and self-discovery.

SHAINDY OBERLANDER, INHC

This is a no-brainer for me. I make getting adequate sleep a priority! I must say that I genuinely feel a vast difference when I sleep the “right” number of hours at the “right” hours. There is nothing as energizing as sleeping from 10:30–6:30. These are the prime hours for sleep.

I have had periods of times that I was just pumped to be in bed by 10:30 so that I’d be awake early and go for my morning run before the kids would awake. It was incredible to see how I would just wake up on my own with no alarm clock or feeling groggy. I really try to get my clients to incorporate healthy sleeping habits for at least three nights a week. This is on my health “to-do” list for this season.

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SHANI TAUB, CDC

I recommend getting into the habit of drinking two cups of water before each meal.

LEAH WOLOFSKY ESQ.

I’d definitely suggest food journaling. Food journaling makes one aware of what they’re eating, and that leads to making better food decisions.

GILA GLASSBERG, RDN

I created a very clear and concise "habit tracker" for myself and my clients to use. I have one section that outlines physical self-care and another that outlines emotional self-care. Next to each category is a check box. I have this hanging in my office, and when I feel a sense of overwhelm or anxiety, I look at it to see what I can do for myself.

This method can also be used to set a goal. Pick one thing to focus on for a good three months. This isn't a way to beat yourself up, just a way to remind you that this is your goal. Once you feel like you’ve established the habit, move on. Baby steps is the way to go!

DR. RACHAEL SCHINDLER

Self-care, especially in these challenging times, is so important. One way I do that is committing to a healthier lifestyle by not eating anything at all after dinner at night. I feel more energized, less bloated and constipated, and not “gross” — which I always hate feeling after the initial “yum” taste. I thank myself every morning and you will too.

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Living Well

Cover Feature

TAMAR FELDMAN, RDN, CDE

YAFFI LVOVA, RDN

I always challenge my sedentary clients who claim not to have a spare minute to exercise to become what I term a “weekend exerciser.” I ask them to do two 30–45 minute workouts between Friday afternoon, Motzaei Shabbos, and Sunday. Most are able to accomplish that.

The only health commitments that are sustainable are ones made with joy! Moving your body brings so many benefits: better sleep, better mood, and better focus — to name just a few. By finding an activity you look forward to, you'll enjoy the process, not only the benefits. Consider nontraditional movement methods like a dance party with the kids, a walk around the block with a friend, or a fun dance video. Health doesn't mean torture!

After a month, I challenge them to squeeze in just one additional workout session during the week. You would be shocked how many of them can suddenly squeeze in a half-hour workout during the week once they’re motivated and already on a regimen. Try it!

ILANA BUCHBINDER, RDN, MB

Winter is coming! Hot comfort soup. Pumpkin spiced tea. The end of Daylight Savings Time. And that means a lot more time spent indoors with your family. While the latter may not seem exciting to some, it does afford a wonderful opportunity to implement family meals in your home. One of my favorite quotes by Ellyn Satter is, “If I had to settle for one piece of advice to give you about preventing child overweight, I would say [to] have meals.”

What is so magical about one or both parents eating with their children? Besides for awarding kids with social/ emotional support, research shows that children who have family meals regularly tend to do better on achievement tests, as well as eat more nutrient-dense foods, such as fruits and vegetables. It’s also a chance to explore a variety of foods and for parents to role model what a healthy relationship with food looks like (i.e. the “all foods fit” philosophy— no “good” or “bad” foods). Together, let’s all commit to make family meals a top priority this winter and embrace both the cold and connection. __ Ilana Buchbinder, RDN, MB, is a registered dietitian in the Five Towns with a specialty in adolescent nutrition.

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LAURA SHAMMAH, MS, RDN

So far, in many areas, a regular routine has yet to be established, and many parents are left frustrated. Moms are still having a hard time planning for themselves. If you’re someone who always thinks of others first and puts yourself on the back burner, take the time to consider this.

Before every flight, the airline attendant comes into the cabin and tells the passengers the equivalent of, “In case of an emergency, place the oxygen mask on yourself first, and then help those who are unable to help themselves.” Why aren’t they recommending that we rush to help our children first? The airlines know that if adults are able to receive the oxygen they need first, then there’s a chance that others can be saved. I help my clients not feel guilty when they devote positive time away from their children: time to daven, time to exercise, time to talk with life-giving friends. Of course, this can’t happen all the time, but it essential to meet your basic needs. When you meet your basic needs, you’ll be able to meet the needs of your children more efficiently. You’ll be happier, more focused, more relaxed. To me, it’s essential that I have my time to exercise. It’s my “me time.” It helps me focus and be a better mother and dietitian. For those who are struggling getting started, know that even 10 minutes a day can make a difference. Get active today! Exercise to get more energy, sleep better, reduce your stress levels, and support your immune system. You don’t have to exercise hard or at a high intensity level for it to be beneficial to your health. Find something you like, whether it means taking your kids for a daily walk, doing an exercise video, or dancing in front of the mirror. Challenge yourself to get moving for 10–30 minutes a day.

JACQUI KIMMEL, PT

I would recommend committing to some sort of daily movement — starting with just 10 minutes a day. There are so many benefits to moving your body that can be felt almost immediately: your mind is sharper, your self-esteem higher, your sleep deeper, your mood happier, and your skin rosier. If you keep it short and sweet, it’s not as daunting, and it’s much more maintainable than committing to long classes or full-on programs. The goal is that as you slowly progress, you’ll be able to increase that time in a way that fits your schedule. Some ideas for ten minutes of movement are walking, a yoga flow video, a sequence of body weight exercises (think ten reps of squats, push-ups, planks, jumping jacks, and such — performed three to five times). Studies show even small bouts of daily exercise have numerous benefits — so find that time and commit! __ Jacqui Kimmel, PT, is a physical therapist with 23 years of experience treating patients to help improve their strength, function, and overall health.

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Cover Feature

TANYA ROSEN, MS, CPT

We just enjoyed many Yom Tovim, along with their frequent meals, unusual timing, and lots of goodies around. One small commitment that I find important and maintainable specifically in the winter is making sure to keep yourself full and not to wait until you’re really hungry for your next meal. Many of us tend to feel hungrier in the winter. It’s cold and we’re home most of the time — so we’re likely to want to bake and cook more. Therefore, eat your snacks and meals on time, and make sure to have cooked vegetables, a salad, or a vegetable soup before you even start your meal. That way, you won’t be starving when it comes time to eat, and you won’t find yourself overeating. I find vegetable soups a great food to have in stock. Make a huge pot at the start of the week, portion out your soups into small containers, freeze them, and eat when you’d like. Keep in mind not to add oils, margarine/butter, or soup mix — the fat and sodium can easily add up. Load up on vegetables and spices, and you sure can make a delicious soup. Here is a vegetable soup I love. Enjoy! Ingredients: 1 medium onion, chopped 2 medium carrots, sliced 2 cloves garlic, chopped 1 14.5-oz can diced tomatoes 3 cups vegetable broth or water 1 tsp ground thyme 2 bay leaves 1 cup broccoli florets (or cauliflower florets) 1 medium yellow squash, cut into ¾-inch cubes 1 cup medium zucchini, cut into ¾-inch cubes salt and pepper, to taste Directions: Heat cooking spray in large stockpot over medium-high heat. Add onion and carrots. Cook, stirring frequently, for 4–5 minutes or until onion is translucent. Add garlic and cook, stirring frequently for 1 minute. Add tomatoes, broth (or water), thyme, and bay leaves. Bring to a boil. Reduce heat to medium-low and cook, stirring occasionally, for 10 minutes. Add broccoli and cook, stirring occasionally, for 5–6 minutes. Add squash and zucchini and cook, stirring occasionally, for 5–6 minutes. Add salt and pepper to taste.

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RABBI ELI GLASER

Winter months have the potential to lead to a reduction in activity level and an increase in “sedentary” eating. A successful antidote is to re-commit to weekly exercise – either at home or in the gym – and ensure our dinners are well planned and prepared so we don’t find ourselves searching for “that something extra” as the nights get longer. __

Rabbi Eli Glaser is the CCO (Chief Change Officer) and Director of the Soveya Weight-Loss Solution.

SHIRA SAVIT, MA, MHC, CHC

If I had to choose one thing to recommend, it would be to drink a warm cup of lemon water first thing in the morning. This promotes healthy digestion and is energizing for the body. My clients find that making small consistent changes to improve their health keeps them motivated.

BASHY HALBERSTAM, INHC

The term healthy living and a healthy lifestyle can seem like a very intimidating mountain to climb. I encourage my clients to adapt the mindset of an excursion. We take many steps to get to our destination, but we also enjoy the walk. So we learn to ask ourselves the question, “What is one step that I can take in the direction of my health goals that is doable, yet would still make a difference?” We build up our confidence and skill level via small successes that accumulate quickly. The following two mindset pieces are helpful in achieving this.

1. The best way to get nowhere is to try to do everything at once. That leads to overwhelm, and stresses the system that will then attempt to restore safety by reverting back to old habits. And so, for lasting change, have in mind to rather commit to the second piece. 2. Increase the pleasure factor — take the time to look towards the future, as well as to the past. Think, how will I feel in a few months/year if I take this step? How will I feel if I didn’t? And look back at how far you’ve come. Wow, I am sitting down to eat breakfast. I ate a healthy breakfast. I am eating an energizing breakfast, and so on. Where to start will vary greatly from person to person. I encourage you to take the time to ask yourself the above questions. I like the idea of a powerful morning routine that sets the tone for the day. For me, after my kids are off to school, it’s a workout, meditation, and, when I’m ready, a nourishing breakfast.

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Living Well

Health Personality By Libby Kasten

IN SOFT, EVEN TONES,

Dini Ettinger, whose signature quote reads Today is a good day to have a good day, speaks about her work as a CJEA facilitator and the immense satisfaction she derives from participants’ growth around the journaling table.

“People are attracted to CJEA because it seems like a very light way of healing,” Dini explains. In fact, the journaling table looks pretty much like it’s scattered with the contents of the A.C. Moore crafting aisle. With art supplies ranging from crayons, markers and paint, to the stickers, clay, string, pom poms and foam occupying the center of the table, along with a personal bag including an unlined drawing pad and personal supplies case (still no pens or pencils) near each seat, it’s difficult to resist being swept along with the positivity in the air and soft music in the background. Lighthearted Healing

Creative Journal Expressive Arts is a method of both writing and drawing feelings and dialogue with the dominant, and primarily, non-dominant hand. It is a highly therapeutic method proven to relieve physical and emotional pain, restoring and enhancing relationships, and achieving one’s goals and heart’s desires.

Dini’s training as a CJEA facilitator included ten days of all-day, intensive learning and journaling in Texas, followed by two years of working with clients while continuing to train under a personal mentor. The training was completed by another ten-day stint of intensive learning, then graduation.

“Members are initially intrigued by the enjoyable process, and eventually, by how working through issues with their inner child inevitably affects even physical things in their lives,” Dini notes.

Indeed, Lucia Capacchione, the artist and preschool teacher who originally founded the CJEA healing method, did so while deathly ill with a collagen disease. When the medications the doctors prescribed were causing many side effects with no positive results, Lucia got rid of her pills and continued doing the only things that had made her feel better since her diagnosis: journaling, being mindful of what she ate, and praying for guidance. These journaling sessions, which included both writing and drawing her feelings on paper — often with her non-dominant hand — and conversing with herself and 46 Wellspring | November 2020

OCCUPATION: CJEA Facilitator

LOCATION: Monsey, New York

PASSION: Helping women uncover dormant capabilities and empowering them to listen to their own intuition

WISHES PEOPLE WOULD KNOW: Hashem created each of us with our unique capabilities and strengths. The more in touch we are with our abilities, the more opportunities come our way to become the best possible version of ourselves.

CUp of Tea With:

DInI EttInger

Living Well

Health Personality

parts of her body during stressful times, ultimately helped her come to physical and emotional healing. Slowly, Lucia recovered. Her assumption that non-dominant hand drawing and journaling was making her feel better was proven correct months later when a medical expert she consulted with was stunned at her complete recovery from an otherwise incurable illness. This caused a complete career change as she went on to develop, teach, and work with clients using this method.

“I am very close to her, and she has been the right shaliach to help me explore some stuff in my own life,” Dini says, speaking of Lucia. “Every practitioner needs her own practitioner, and I’m humbled to call Lucia mine. I, together with the frum community, are extremely grateful to her.” Lucia came down to Monsey once, and met many of the women in Dini’s groups. It brings her great happiness to see the facilitators and their group members grow and heal using her method. Teen-Work

Her love of working with teenagers goes back to well before Dini was a CJEA facilitator, when she’d work with teens privately, without utilizing any single method. “They’re in such a cute stage in their life and they don’t realize it,” Dini chuckles softly, yet her eyes remain serious. “Life is very hard for teenagers and they need to be able to talk about and express their stuff.”

Thus, she began her CJEA career working with them while still in training, one and one, and later in groups. “I was always very passionate about adolescent; it’s my favorite age. I find that teens are so vulnerable and feel like nobody understands them. It’s an age where they need a lot of emotional connection, but don’t always have it, because they feel like most people, including family members, do not understand them.” This is one of the primary reasons CJEA has proven to be effective during this sensitive time in a young adult’s life. “They are sometimes scared to get in touch with themselves, and when we do the creative journal method with them, it bursts the dam and suddenly gets them right into their feelings and what they want to do with them.”

Dini works with clients privately and facilitates many groups of women in Brooklyn, Lakewood, Monsey, Monticello, and Monroe, guiding teenagers to connect to their emotions and forge their unique path remains close to her heart. She also facilitates some workshops in Advenium, a group therapy center in Monsey, and is always excited to explore any area out of New York she is invited to. Inner Child Recovery

The process of CJEA is the progression of meeting and forming a relationship and support system for the inner child, the part in us that remains as instinctual, creative, and intuitive as when we were young. The course commences with getting in touch with the inner child and slowly acquainting yourself with the various aspects 48 Wellspring | November 2020

of it, including the vulnerable, creative, fearful, playful, angry, and spiritual child.

Just like a regular child, the inner child needs a nurturing parent — loving and nourishing the child, as well as a protective parent — responsible for the physical and emotional wellbeing and safety of the child. These parents end up forming a stable support system for the inner child, providing both acceptance and boundaries, both of which are so important in today’s society.

“The inner child,” Dini further expounds, “needs to be nurtured and protected just like a regular child. A large part of inner child healing is developing your own support system within yourself. Nowadays, people carry so many insecurities and are so doubtful of themselves. We always need to ask someone else, be it a sister or friend, if the dress is okay or the phone call should be made.” In actuality, though, Hashem gave each of us our own intuition, and we can get in touch with it through CJEA as well. A young woman in Dini’s group was astounded to uncover that being mindful of her own nourishment and ensuring that she ate proper, nutritious meals, resulted in a changed relationship with food and significant weight loss. This realization was extremely eye-opening, as she had always attempted to lose weight by trying various diets. But simply getting in touch with the nurturing parent within her automatically changed her eating habits from snacking on junk food to lovingly preparing balanced meals for herself and her family.

“This parental support is very effectively used when confronting the critic within us, the part in us which strives for inhuman perfection and hates creative exploration, constantly telling us that we are not good enough and not measuring up. So, getting in touch with everything, and truly acknowledging what works for you and what doesn’t, tuning into and differentiating between the voice of the critic and the voice of conscience — all of this affords people a lot of emotional clarity.” Automatically, being in tune with all the parts within ourselves will also lower anxiety and help with decision making. One of Dini’s clients will take out a journal and paint each time she has to make a decision or has any physical ache. Most headaches and similar pains are alerts from a part within ourselves begging to be listened to and validated, and having a non-dominant hand conversation with yourself will usually help relieve the pain.

One woman found that while journaling, she uncovered within herself her own therapist, and no longer required so much outside mentoring for every decision or hurdle along the journey of her life. She says that the people in her group simply speak her language. That common language, the emotional connection, is what makes the bond between group members so strong. Another common area where Dini sees amazing results is improving and mending relationships. “When you learn to communicate with your own self, you suddenly have a much better way of speaking and relating to the people in your life.”

Right-Brain Connection

Wherever you find Dini, you can be sure there are markers, crayons and a journal right in her handbag. The nopens-or-pencils rule is part of the CJEA beauty, lending itself to accessing the right-brained, creative part of ourselves. “Non-dominant journaling gets people into their right brain, which is so powerful in the extremely left-brained world we live in,” she observes. Especially for women, daily life requires going with the flow, fulfilling practical duties like doing laundry, having supper ready on schedule, drafting shopping lists, and getting to appointments on time. Often, people forget about the right part of our brains, and writing and drawing with crayons, markers, paint and other creative supplies gets them back in touch with dormant goals, desires, dreams and wishes. “If we’re going to talk about a person’s greatest passion,” Dini’s days fervently, “this is mine. I’m very passionate about helping women uncover dormant capabilities and empowering them to listen to their own intuition, and achieve their heart’s desires.” All that comes along with inner child healing. “We realize that Hashem gave us our unique capabilities, and how many times they’re just blocked by the inner critic. And this leads to a cycle of not using our potential because our inner critic resists when we play around and explore. So, when a person uses the strengths Hashem gave them and realizes where in their life there’s room for it, they become so much more in touch with their gifts and realize how they’re directly from Hashem and how He presents us with opportunities to become the best possible people, using everything that he created within us.”

FEEL BETTER TODAY PRACTICAL EXERCISE

Have 20 minutes of un a quiet room or area disturbed time to tune into yourself? Find in your house, and tu Grab a pad of unlin ed paper, and any cr rn on classical music. aft supplies that you like using. Crayons or feel m paint if you’re in th arkers are sufficient, but feel free to us e mood of further cr e eativity. - With your non-do minant hand, dood you are ready to wr le on the paper un til ite out, also with yo ur non-dominant ha anything in your da nd, ily life that is bother ing minor pain or stress that does not require you. This can be any professional attentio - Address the pain by n. as king it the four ques question should be as tio ns below. Each ked by the non-dominan by the dominant hand and responded to t hand. 1. Who or what are yo u? 2. How do you feel? 3. Why do you feel th is way? At this point, it is a regular writing hand good idea to validate the pain with yo ur . Tell your pain how you wish to help it an understand the caus e of it. d 4. What is one small step I can take to he lp you? - Make sure to thank your non-dominant try to incorporate th hand for sharing, an is small, manageabl e step into your daily d life.

Time and again, Dini reaps immense satisfaction from watching the people she works with achieve life-long dreams and goals, often exploring surprising, dormant wishes. One middle-aged woman, at a point in her life where her children were all grown and she’d already worked on building many successful relationships in her life, was amazed to find that this vehicle of introspection granted her insight to places within herself she’d never explored before, and she was able to nurture interests she never would have uncovered otherwise. Divine Groups

Every group that forms is clearly orchestrated by Hashem, and the women end up remaining close friends and a strong support system for one another during both challenging and joyous times.

“I’m in awe of the people in my groups,” Dini says. “They take my work to the next level, and continuously inspire me with the growth that comes about in these groups. I end up becoming good friends with most of them. Later, they join my retreats and we’re like this whole big, happy family.”

Dini’s CJEA retreats run monthly for advanced journaling, and usually bi-annually for anyone who wishes to join. At the public retreats, women from all over strengthen one another through jour-

naling, dancing, singing, and visioning. Her most recent event was organized after the stabbings in Monsey last winter, with the theme of accept and respect. The many frightening stories happening at the time prompted Dini to organize the retreat — she felt it was a time for Klal Yisroel to unite and accept one another, and, also quite importantly, themselves. Poetry Every week, the morning after classes, Dini’s inbox is flooded with poetry from group participants, many of whom had never even enjoyed writing. “Something about the work awakens a desire or ability to write,” she says. As a result, she is currently in the process of compiling an album of CJEA songs, two of which are ready. And on the other end of cyberspace, the writer hits send with the warm feeling of Dini’s sincere pride and confidence in her ability to connect, heal, and grow. “Today is a good day to have a good day,” Dini reiterates. In her line of work, each day is colorful. Cheshvan 5781 | Wellspring 49

Living Well

Home Lab By Miriam Schweid

DIY

recipes for natural living

Cough Compress

A compress, among the most commonly used nonpharmacological interventions for various inflammatory and pain-related conditions, may offer significant healing benefits. It may help improve breathing, raise oxygen levels, relax the patient, and promote sleep. Applying a compress to the chest area has also shown to reduce chest pain and bronchial inflammation in cases of pneumonia, bronchitis, and RSV (respiratory syncytial virus). The following oil blend, which I recommend for patients with a cough, is comprised of oils known to aid in decongestion and opening respiratory airways. 2 soft cotton cloths, (T-shirt material) the size of a small envelope (3"x 6") You can use a smaller size cloth for an infant or a larger one for an older patient. Prepare your own essential Cough Oil: (Alternatively, purchase an oil blend such as Cough Compress by MR or Cough and Chest by Releaf.) 1/4 cup olive oil or castor oil 10 drops peppermint oil 10 drops lavender oil 10 drops eucalyptus oil 5 drops thyme oil (has been shown to be especially helpful for patients with COVID-19) Combine oil in a glass bottle and seal. Avoid contact with eyes and keep away from children. Soak each compress (cloth) in 1/3 oz oil. Apply directly, one to patientâ&#x20AC;&#x2122;s chest and one to upper back. Leave overnight or for 6 hours. Cover the compress with plastic or saran wrap to protect patientâ&#x20AC;&#x2122;s clothing and to better retain the oils. (If the patient is standing up or walking around, the compress can be attached to interior of clothing.) Then, remove for 3 hours and massage chest and upper back with remaining oil. The compress can be reused for the same patient by storing it in a resealable bag between uses. Cheshvan 5781 | Wellspring 51

Living Well

Journal

Healthy-Ish How I Lead a Healthy Lifestyle, with Some Help from My Wife By Aryeh Leib

Okay, so let’s start from the beginning. How did it happen that a guy met a salad and actually ate it? For starters, the more I started focusing on leading a healthy lifestyle, the more I realized that I’m really not that original. There are plenty of men who actually do like healthy food. They may not gush over their most recent salad recipe or deliberate too long over garlic-mayo versus pesto, but they do appreciate good food, and by good I don’t only mean good for the gustatory glands. How did I come to realize that I’m one of them?

I was 22 years old, slightly overweight (which is basically the majority of the population) — but not too much, which is quite amazing considering how much I consumed in a day. I was feeling heartburn after every Shabbos seudah, supper, and many meals in between. It was the kind of heartburn that was super stubborn. I would down one Tum after another, and later Zantac, but to no avail. I would still feel like my entire chest cavity was about to explode. I remember one Shabbos afternoon four years ago as if it was yesterday. I had attended a kiddush for my friend’s new baby girl that morning. He hadn’t gotten married right away, and was really excited with the simchah, so he set up a huge bash, with all kinds of meats and such. There was a carving station, sushi, more kugels than I could count — in addition

to the regulars like cholent and herring. Today, I think I would have been just as happy with his simchah minus all that food, but that was then. I thought it was some kind of mitzvah to stuff myself to the brim, to eat as if there would be no more food the next day.

And then, when I got home, there was still a full Shabbos meal that my wife had prepared. I didn’t want to insult her by not touching her food, but after playing around with a slice of salmon, I was so full it was getting hard to breathe. Thankfully, she noticed and kindly offered to put away the cholent for Sunday’s supper. I felt bad that she had to do that, but the worst part was that when I told a friend about this by Minchah, he nonchalantly said, “Why, we do that every week!” I don’t know what it was that hit me then — my own physical discomfort as a practical trash can or the thought that eating without a cheshbon could become the norm in my life — but I decided then and there that something, something had to change. That was Shabbos afternoon, but I guess I still needed another reminder to let me know just how impacted my body was by my erratic, unhealthy eating patterns. That reminder was quick to come — the following Tuesday.

To be continued...

Healthier Poutine This is one of the very first foods that I experimented with and I still love it until this day. I had always been a fan of poutine, but the version I treated myself to way too often was loaded with butter or margarine, flour, and lots of other stuff I’d rather not put into my body. While this is still not a vegetable, it’s a good treat. Yields 2 portions

2 potatoes, sliced into fries olive oil

2–3 cups tomato sauce (the healthiest version you can find) 4 oz shredded mozzarella cheese

spices, such as salt, pepper, onion powder, and garlic powder Preheat oven to 400°F. Place potatoes in a greased baking pan. Drizzle with olive oil and spices, and bake, uncovered, for about 30 minutes.

Remove from oven and pour tomato sauce over potatoes. Spread cheese over sauce, season again, cover with aluminum foil, and return to oven. Bake for about 25 minutes, then uncover and bake for another 10–15 minutes, until cheese begins to brown. Alternative: Try this recipe using turnips for a lower-carb dish.

Cheshvan 5781 | Wellspring 53

MINI SANDWICH FITâ&#x20AC;&#x2122;N FREE

ROVED B PP

CA LO PER RIES BA R

WITH REE I LT- F U E, G Y -FRE ENJO E ! FAT E E R LA IC 'F ANIL V FIT'N D DE - FAT R-AD LOW UGA MINI NO-S H T I ERS. M W WA F E CREA T A COL CHO

Product of USA

Comfortable In Her Own Skin

On raising a confident child

How Saying Yes Affects Our Eating Shira Savit

Boring Self-Care is Good Self-Care Growth Log

Wellbeing

Emotional Eating By Shira Savit

Was That A Reluctant

YES

or a Real One?

And how that may affect your eating “Hi, Batsheva. I’m arranging meals for the Goldman family. They just made aliyah with six children and are in quarantine now. Can you make them supper tomorrow night? It would be a really big help.” Batsheva thinks to herself: I know that doing this will cause me a lot of extra stress, and I have to be at work all day tomorrow. I don’t even have time! But if I say no, I’ll sound selfish. I want to sound like a nice person who does chesed and helps out those in need. “Of course I’ll make them supper,” Batsheva responds, yet internally she feels like she’s burying herself in quicksand.

“Thank you, Batsheva. You’re just amazing.” Batsheva nods and hangs up the phone, making a beeline to the snack cabinet. Mindlessly, she finishes a large bag of popcorn and a whole bunch of vanilla wafers. Batsheva feels nauseated and guilty for overeating. If only I could have more self-control, she sighs. 56 Wellspring | November 2020

In this scenario, Batsheva’s overeating is due to her internal conflict. Taking on something that she knew was too much for her caused her to have feelings of anxiety and self-loathing. Let’s explore how Batsheva might avoid this all-too-familiar emotional eating/guilt rollercoaster. With a bit of practice, Batsheva can learn to identify and strengthen her Triple N muscle: No-Not-Now. No, the two letter word that is simple and short, can create more space for emotional wellbeing and calm in our lives. Saying no under appropriate circumstances is saying yes to better self-care, both emotionally and physically. While doing chessed and pleasing others is certainly a value at the right time, doing so resentfully, or simply because we’re afraid to say the truth, ends up affecting us—

and often, our eating patterns— negatively. When we don’t have healthy boundaries, we might say yes when we really mean no, for a variety of reasons. Perhaps we feel like we’re supposed to, or, it’s the right thing to do or, we want to please others. Sometimes, we find ourselves in a rut of emotional eating or overeating because in saying yes, we didn’t address our own needs. Guilt, anger, and resentment often ensue and we might turn to food in order to escape these unpleasant feelings. There are definitely times and places to stretch ourselves, and do favors for others, yet not at the expense of our own self.

When Friday night comes, Sara is so upset for having agreed to host guests, that as soon as they leave, she devours all the desserts on the table.

Here are more examples of the consequences of saying yes when you mean no. On Thursday night, Sara’s husband asked to have Shabbos guests. She is drained and burnt out but doesn’t want to disappoint her husband. Sara says yes resentfully. (This is different from willfully making a decision that one knows will be challenging.) When Friday night comes, Sara is so upset for having agreed to host guests, that as soon as they leave, she devours all the desserts on the table. Another example: On Sunday morning, Miriam’s daughter asked her mom to take her shopping, claiming she’s bored of her current wardrobe. Miriam knew that a weekday would be a better option because that's when she’d have babysitting help. Yet the thought of disappointing her daughter and "making her wait" was too hard for Miriam to swallow. Going against her better judgment, Miriam ventured out on a shopping spree that cost her more than just money. After many hours of waiting on lines in stores with a crying baby at her side, while feeling suffocated from wearing her mask, Miriam came home annoyed and depleted. Guess what she ended up doing? Finishing off that tub of ice cream in the freezer.

Setting healthy boundaries requires the ability to tune in to ourselves and pay attention to how we feel. For example, one of my clients began to notice her body’s response when she was asked to do something she felt conflicted about. She noticed that her muscles became tense and tight, and her breath quickened. She learned to PAUSE and ask herself important questions: Am I saying yes out of shame or fear? Do I want to avoid displeasing someone? Am I a “not nice” person if I say no? She realized that feelings of insecurity were often the root cause of her saying yes when she might have wanted to say no. She slowly learned how to strengthen her NNN muscles. Yes, of course! eventually turned into Let me think about that for a little bit. Or, I will get back to you. Or even, I apologize, that won’t work for me.

In teaching the Triple N concept, I deliberately use the metaphor of strengthening muscles. Just as a given muscle does not have to be used all the time, we don’t always have to say no. Just like our body knows which muscle groups it needs to lift a baby versus to chew food, we can begin to identify if and when it is a time to say no. Sometimes we can say yes and mean yes, sometimes we can say no and mean no, and sometimes the yes can come later, but not in that particular moment or situation. When we have clear boundaries and know when we can extend ourselves versus when it will be too much for us, we are nourishing ourselves emotionally and physically. In addition, the more we work our muscles, the stronger they become. If you find yourself overeating because you said yes when you wanted to say no, pack your sports bag and get to the gym. Work out those NNN muscles; the goal is to feel empowered through honoring your needs. You might lose some physical weight, and even more so, rid yourself of unnecessary heaps of guilt.

Shira Savit, MA, CHC, MHC is a mental health counselor with multiple certifications in nutrition and health. She specializes in helping her clients with weight loss, emotional eating, and binge eating. Her unique approach incorporates both nutritional and emotional factors to help her clients reach their goals. Shira has a private practice in Yerushalayim and also works with women in any location via phone or Skype. She can be reached at 516-978-7800 or Shirasavit@gmail.com.

Cheshvan 5781 | Wellspring 57

Wellbeing

Feature

, E M , F L E S Y M I D N A

How can we raise children who feel secure about their uniqueness? By Shiffy Friedman

Wellbeing

Feature

e received a lot of feedback in response to “My, Myself, and the Other” (Issue 57), the Wellspring poll that explored how subjects feel about being different from those in their environment. Most prominent in the letters was a request from parents who wanted to know, “How can I raise my child to feel secure about her uniqueness?” We’ve also received feedback, such as the letter from Hindy L. in this issue’s Inbox, in which readers acknowledge how their parents enabled them to feel confident as they are, undoubtedly an incredible gift that set the tone for future relationships with others and themselves. In this article, let us explore how we, as parents, can help our children feel confident and secure, not only despite, but through embracing their uniqueness. Better yet, how can we transmit to our children a sense of pride in their individuality, a confidence in being who they are? Here is some food for thought on the subject.

Am I Okay with This? Ask any parent if they want their child to be confident, and the response you’ll get is “sure!” By confident, we’re referring to the real thing: A child who feels comfortable in her own skin, who is aware of her strengths and weaknesses and feels good about who she is, including her character, appearance, and life circumstances. Such a child connects easily with others, sees the good in them, and is driven to do well in all areas. Of course, there are technical tips as to how a parent can help make this happen: compliment your child x amount of times every day, set up play dates, spend time alone with your child, and so on. Here, let’s take the parenting process a bit deeper. To raise this kind of child, with the help of Hashem, we as parents may first want to ask ourselves, “Am I embracing my child just as she is?”

This may be a difficult question to answer, one that may lead us toward the question of “Am I embracing myself as I am?” What we learn in parenting is that it is certainly not a standalone project. In fact, the seforim point out that every single 60 Wellspring | November 2020

one of the traits that exist in our children are present in order for us, their parents, to work on our own middos. While the traits in them that we admire and appreciate do not instigate much inner work on our part, it is the other parts of them — those that annoy, frustrate, disappoint, or upset us — that are alarm signals toward our own selves. Often, our children’s temperament challenges us to the core. If we choose to parent with awareness, we will notice that our children require us to get to work with our unfinished emotional business.

Unfinished Business Most children have the sweet, endearing side that makes parenting such a joy. Those calm, connecting moments certainly help cement the bond, but they don’t necessitate any effort on our part to make them memorable and encourage growth. It doesn’t take much to compliment a child on a positive deed or laugh when you’re playing a fun game together, all of which also help build confidence and a sense of belonging in the child. But to take it further, in essence, a confident child is characterized by his ability to accept himself as he is, which necessitates us to do that first. Accepting our child means embracing not only

IF WE CHOOSE TO PARENT WITH AWARENESS, WE WILL NOTICE THAT OUR CHILDREN REQUIRE US TO GET TO WORK WITH OUR UNFINISHED EMOTIONAL BUSINESS. the pleasant parts, but especially those that seem to be a struggle.

In order to do so, let’s understand what inhibits us from treating our child’s weak points with respect and acceptance. What happens that turns a circumstance into a consistent point of contention between us? Suppose we have a child who’s very whiny, constantly crying or kvetching. That’s certainly a nuisance. But what differentiates it from a less emotion-related nuisance like the buzz-buzz-buzz of a fly in our ear or the passing of a roaring truck? What takes this discomfort in us to the next level — in which we find it a struggle to accept the child and deal with their whining as a neutral entity — is what this whining brings up in us. Perhaps, as we will explore in the next sections, we feel that way about ourselves, and we still haven’t come to accept this part in us. Or perhaps this attribute reminds us of someone in our past who exhibited it and that (or maybe the way that individual was treated) makes us uncomfortable. The point of contention can also be a result of the way we view ourselves as parents. It doesn’t feel good to us that the “product” of our parenting conducts themselves in this way. Furthermore, when a child’s behavior or attitude leaves us feeling powerless, such as when a child whines, does not follow rules, or shouts in anger, we may find that our desire to take control becomes a central point of contention in the relationship. It becomes about “I’ll show you who’s the boss!” as opposed to “What is my child trying to tell me here? And how can I give him what he needs?”

Mirror, Mirror

THAT’S NOT ALLOWED!

As much as every parent wants to raise a confident child, it is interesting to note that many of us may actually be subconsciously afraid of that. One facet of confidence is assertiveness, the ability to easily express wants and needs. If we struggle to express our own wants and needs, we will find that we’re unnerved when our children convey them. What lies beneath this discomfort? Perhaps we’ve come to erroneously view expression of one’s wishes as inappropriate, as “asking for too much,” or even as chutzpah. Often due to the reactions we received for doing so, we reject our children’s attempts, perpetuating the messages that felt so painful to us. What we may be conditioned to see as chutzpah may be simply be a kid being a kid, innocently expressing their desire; we want that ease to grow along with them.

If we want our children to feel okay about expressing what’s on their heart and mind, we may want to learn to face the feeling that comes up for us when they do so. At first, we may feel be compelled to quiet them, to turn them down, or even to give in immediately. But with time, when we’re present to the emotion that surfaces, we will be able to listen to what our children are telling us, acknowledge their wants and needs, and choose to either fulfill them or decline them with mindfulness and warmth. For example, let’s say your child comes home one day and says, “Everyone in my class has this new game. I also want it!” What happens now internally? You may detect a wave of rejection or discomfort. You may automatically think, “Why do you think you need to get everything you want?” or, “What am I, a bank?” You may find yourself tensing up, feeling upset at your child. In response, you may either turn her down sharply or give in reluctantly while feeling resentful. Or suppose your child says to you, “I don’t want to wear this outfit today. I don’t like it.” He’s expressing a simple want, or in this case, what he doesn’t want. “Can you please pick me up early from school today? I like to come home early.” “I want to play another game in bed.” “Please make me a tuna sandwich for lunch, with a lot of cucumbers. I like a lot of cucumbers.”

If you want to respond in a way that your child will continue feeling comfortable expressing his wishes, notice how your own emotions toward expressing wants are surfacing, and put them aside for now. Instead, focus on your child. First, acknowledge his want. “Wow, it looks like you really want this game.” “I see that you really don’t want to wear this today.” “You like when I pick you up early?” Then, choose to fulfill or decline their wish depending on the circumstances. Regardless of which option you choose, with your own emotions “on hold” for now, you can do so with warmth and care. A resentful yes is more detrimental than a caring, confident no. “I would love to pick you up early today, but I can’t” will not deter your child from asking again and will still enable you to deliver the “no” you need to give in this case.

As parents, we bring with us into adulthood Cheshvan 5781 | Wellspring 61

Wellbeing

Feature

PRACTICALLY SPEAKING Spending time every day to think positively of your child, and davening for them as well, goes a long way in cementing your connection. Additionally, to become a more self-aware parent, you may find it helpful to keep a journal. On the top of each page, write the name of one child. First, list the child’s positive traits that come to mind. In another column, list the child’s traits that you find most challenging to deal with. Do this over a span of a few days, observing what ticks you off, and jot down the incident. At a calmer moment, review the incidents and try to ascertain what it is about those attributes that elicit an unpleasant response in you. Examples of such attributes may be: a child acting irresponsible, nosy, lazy, easily frustrated, anxious, high strung, too sensitive, restless, giving up easily, socially awkward, careless, jealous.

Now, ask yourself questions about yourself vis-à-vis these attributes. Is this the way you feel about yourself? Who in your past does this child remind you of? How have people who exhibited these attributes been treated in your childhood? How have people who exhibited these attributes treated you in your childhood? Observe how these attributes trigger you in ways that are unrelated to this child. By addressing them, you will be able to focus on your child as her own entity, deal with the issue as a neutral circumstance, and provide her with the love and guidance she needs to thrive.

an array of emotions about ourselves that have yet to be dealt with. These include deeply embedded misconceptions we may have about ourselves, such as that we’re lazy, too sensitive, unkind, whiny, cowardly, anxious, etc. The moment we observe these traits in our very own children, it’s as if we’re staring into a mirror, seeing something we’ve been desperately trying to escape from all these years. We’re meeting our own skeletons in the closet, but really we hadn’t wanted to see them, ever.

For example, suppose you’ve been working on overdrive all your adult life. You love crossing tasks off lists, scurrying around to get everything done just so. Not a moment in your day goes to waste. (While being productive is certainly a virtue, if the thought of downtime frightens us or finds us being bored and feeling useless, we may want to explore the perceptions we have of ourselves vis-à-vis our doing. Perhaps we only feel loved and cherished when we’re “accomplishing,” and just “being” doesn’t feel comfortable to us.) Then Hashem sends you this child whom you’ve silently dubbed the Denizen of Dreamland. He simply loves to take his time, to observe his surroundings with a patience that you find agitating. He’s the kind of kid who takes hours in the bath, who is perfectly fine eating breakfast for one hour. And he’s yours to raise. In this scenario, we notice how in order to raise this child to embrace his own techunos hanefesh, which may include being very inquisitive, curious about his world, and also taking his time exploring, we, as the parent, must first realize what these

62 Wellspring | November 2020

traits are bringing up in us. Perhaps we’re forced to face the “I’m a good-for-nothing” misconception we have of ourselves. Maybe we wish we could take it easier too, but the thought of it is too frightening. Only when we take note of our own resistance to this specific part in ourselves can we start to direct the child, with warmth and understanding, to complete his tasks in a more responsible and timely manner. By acknowledging our own work, we are not exempting our children from doing theirs or allowing them to just “go along with the flow” of nature. Rather, we are parenting them with more awareness, not from a place of anger (at ourselves) but from a desire to raise a healthy, productive child.

In the same vein, an anxious mother may find that her anxious children leave her feeling exasperated. A parent who views himself as irresponsible may find that the child who’s always late and losing his stuff makes him most angry. In every such case, there are the technical aspects to address like, how do I teach my child to be more responsible? But more importantly, and first in the process, is the emotional aspect: what does this attribute in my child bring up in me that is not enabling me to see this as purely technical?

Thus, in order to embrace our children as they are, we must also do the work in learning to embrace ourselves as we are. With this comes across-the-board acceptance, where we gradually find that we accept not only our children but also our spouse, other family members, and friends.

I Know Someone Like That Another reason why embracing our child can be a struggle, and a specific attribute is turning into a contentious point between us and this child, is that the temperament they’re exhibiting reminds us of someone in our own past. Often, the way that individual was treated, or treated us, felt unpleasant; the thought of raising a replica of that is frightening. For example, suppose one of your children keeps misplacing his possessions. As a neutral entity, this is certainly a nuisance and inconvenience. We don’t want to be busy looking for shoes when the bus driver is already honking or constantly searching under beds and closets for their missing toys or books. However, if we find that these incidents stir something inside of us, if we feel the lava firing up in our emotional volcano, we may want to explore if perhaps we’ve developed a deep loathing to this trait — i.e. irresponsibility — based on how others who exhibited this trait were treated in our past. If those individuals were looked upon derisively, were constantly criticized or mocked, or if we suffered at the hands of someone with this trait, the thought that our child is exhibiting it may frighten us further. By taking the time to notice this association, and processing how this connection triggers us, we are able to take a step back and treat this child as his own entity. When we do so, we can

TO EACH HIS OWN It’s fascinating to observe how each of Yaakov’s twelve sons, the Shivtei Kah, were born with their own unique temperaments — strengths and weakness — and how they were all celebrated individually. As their names attest, Yaakov and his wives appreciated the unique abilities with which each of them were blessed. They sought to raise not twelve copies of the same mold, but to enable each child to develop into his own best self. May we merit doing the same for our own children — to see and appreciate their uniqueness and serve as the messengers to helping them tap into that distinctiveness to fulfill their unique purpose in this world.

YOU LOVE CROSSING TASKS OFF LISTS, SCURRYING AROUND TO GET EVERYTHING DONE JUST SO. THEN HASHEM SENDS YOU THIS CHILD WHOM YOU’VE SILENTLY DUBBED THE DENIZEN OF DREAMLAND. teach the child about responsibility, or any other positive traits or skills, with kindness and understanding.

Let Kids Be Kids Our children can only be as comfortable in their own skin as we allow them to be. With their own natural instincts, they don’t doubt themselves. But since they’re hyper-sensitive human beings, they often read every kind of criticism, especially those delivered in anger, as a sign of their own weakness. For example, when a parent scolds a young child for spilling juice, which is a perfectly usual kind of mistake kids make, or derides his flurry of questions, the child may interpret this as, “Something is wrong with me. It’s not okay for me to be myself.”

When young children detect that the typical child-like activities are off limits in their home, such as singing or laughing out loud, making messes, asking lots and lots of questions, exploring their world through touching everything they see, or that they detect tension or disapproval when they do so, they understand from this that they can’t feel comfortable in their natural state. When this recognition occurs in their young mind, they learn from a young age to restrict themselves on their own, even subconsciously. It is then that they start to develop an internal mechanism that acts like an authoritarian adult in their own mind, cautioning them to conduct themselves “appropriately,” which may not be age appropriate at all and only serves to stifle their uniqueness and fervor for life. On the other hand, when we parent with an approach of “Let kids be kids,” while setting boundaries with kindness and fairness, the child will also embrace his own juvenile approach to life, live it up, and, with the help of Hashem, continue to appreciate himself as he develops. It is this kind of child that will continue to be inquisitive, explore his world, tap into his talents and hobbies, and thrive. If we want our children’s character to shine, we have to give that character the space to come through.

In her practice as an LMSW, Shiffy Friedman realized that her knowledge in psychology was not helpful in healing the infinitely profound nefesh. An intensive search led her to discover the Torah’s direction toward a more connected life. To sign up to receive Shiffy’s weekly message on this subject, write to emotionalwellnessthroughTorah@gmail.com

Cheshvan 5781 | Wellspring 63

Living Well

Growth Log By Gila Glassberg, MS, RD, CDN

chapter 5 What's Your Language?

EE DOM R F

BYE, DIET. HELLO, LIFE. 64 Wellspring | November 2020

At our Session Today: Adina and I discuss the importance of self-care as a tool in aiding with developing healthier patterns.

GILA: Most adults approach their food intake the way their mothers fed themselves. As mothers, if we neglect our own food needs while giving our children what they need, we are actually teaching them to neglect themselves. The concept of self-care may be overused in mainstream media, but what I’m referring to here is what Evelyn Tribole (in Intuitive Eating) calls “Boring Self-Care.” It doesn't have to be a bubble bath or manicure every day, but our basic needs must be met.

I often say, “Our emotions get us into motion.” A lot of us were conditioned to be afraid of big, negative emotions. It’s common to hear that they are being shoved down. Especially in the frum population, it makes sense that many people use food to push away feelings. Alcohol isn't appropriate, nor are other substances and other unhealthy coping mechanisms. Food is kosher, and we need food to live, so food is a readily available means to use to cope with emotions. Throughout the day, our emotional temperature fluctuates and can even go from one extreme to the next. Part of self-care is learning coping mechanisms to deal with these strong emotions.

ADINA: Where do I even start doing that?

GILA: Have you heard of Gary Chapman’s book on the five love languages?

ADINA: Sure.

GILA: Great! So you probably know that, according to what Chapman found in his years of practice, every person has a primary love language. If we aren’t given adequate love in that language, we run on an empty tank. What self-parenting coach Perl Abramowitz suggests is to learn your own love language and give it to yourself. In this way, we are empowered instead of being overly needy. We discuss the love languages at length.

GILA: Let’s start with identifying your own love language. What means the most to you? Touch, acts of service, words of affirmation, quality time, or gifts?

ADINA: Interesting. My mother always put our needs first, of course. It was all about the children. Sometimes, I saw her crying in the kitchen after a long day, and I thought that was normal. Subconsciously, I admire martyrdom. I still think that’s normal. I have to think about this whole self-care concept. Who will take care of my children if not me?

GILA: No, Adina. I did not say to neglect your children in order to care for yourself.

I am suggesting slow, steady, baby steps to work on tending to your own needs, as well. You have needs just like everyone else has needs. You can actually be your own parent. You can give yourself what you need.

ADINA: I think what I need most is quality time.

GILA: I can relate to that. Would you like to pick two things to work on this week in order to give yourself some quality time?

ADINA: Go for a walk. Journal. Establish a support group for other women. Read. Adina leaves looking hopeful yet confused. She is making a shift, but is understandably still uncertain about how investing in her self-care will impact her diet.

Gila Glassberg is a master’s level registered dietitian and a certified intuitive eating counselor located in Woodmere, New York. She uses a non-diet, weight-neutral approach to help growth-oriented women break out of chronic dieting patterns, and regain clarity into what is really important to them. She can be contacted through her website: www.gilaglassberg.com, via email at gilaglassberg18@gmail.com, or via telephone at 570-878-3642. The name of her podcast is Get INTUIT with Gila. Gila accepts some insurances.

Cheshvan 5781 | Wellspring 65

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ISSUE 58

NOVEMBER â&#x20AC;&#x2DC;20 CHESHVAN 5781

Dinner in a Bowl Throw it all together for a flavorful meal

Energy Drink or Potato? Research points to real food It's Thursday Whip up this perfect Shabbos treat

Index Page

Dinner in A Bowl

THROW IT ALL TOGETHER

Page

SWAP

GOOD OL' PEANUT CHEWS

Page

Day by Day

THURSDAY

MY TABLE

CONFERENCE

TIDBITS

GO-TO LUNCH

SERIES WITH RORIE WEISBERG

ANTI-INFLAMMATORY DIET

P. 86

P. 90

P. 95

Dear Cooks, How do you like to consume your calories? Some people are all for shakes, others not so. I’m from the second camp, with my Ninja working dutifully to whip up delicious concoctions for every resident in our home except me. My kids love a yogurt-frozen blueberry smoothie as a quick breakfast (I sometimes throw in some oats for added nutrition), and my husband enjoys a fruit shake after dinner. Me? I’d rather eat my calories in solid form. I enjoy sitting down and having a nice big red apple for breakfast than a blended version of the same food group. I don’t know if these preferences are related, but I also enjoy having more foods in lesser quantities than one big portion of the same dish. For example, I’d rather have a bowl of vegetable soup and some stir-fried vegetables near my chicken than lots of stir-fried vegetables and no soup. According to the Rambam, overeating is profoundly detrimental to health, but that doesn’t mean we can’t have more foods, just less of each. The gorgeous dinner bowls that the Levines introduce us to in this issue of Seasoned are probably geared more toward those individuals who do like to eat all of their foods in one dish. But even if you’re like me and you prefer having threeor four-course meals (does that include dessert?), there are days when we just need these bowls. They don’t only introduce a change of “the regulars” to our menu, but can also be chock-full of various different foods with different textures and colors. I love that these bowls encourage us to be creative, to open the fridge and just work with what we have there. I will certainly be trying one of these one night this week. Or better yet, I think I’ll be doing a Dinner Bowl Week when my work schedule is more hectic than usual. This way, I can fill up the fridge on Sunday and Monday and keep throwing together fabulous, fresh dinners every night. If school is out for your kids, this is also a great way to spend less time in the kitchen and more time with them — and right before suppertime you can have fun assembling your meal together. Let me know which combinations you come up with! To a cozy, uneventful winter ahead,

Est her Pinch of Health My favorite grain-free side dish that is so filling and nutritious is shawarma-flavored cauliflower. I preheat the oven to 450°F, spread the defrosted (or not!) cauliflower on a parchment-lined baking sheet, then sprinkle with olive oil and season with salt, pepper, and shawarma spice. Roast for 30–45 minutes for a delicious accompaniment to your dinner. Submitted by Tehilla K., Pomona, New York Thanks, Tehilla! Have a healthy cooking tip to share with your Wellspring community? Please send it our way at info@wellspringmagazine.com. Cheshvan 5781 | Wellspring 69

AS EASy AS 1, 2, SqUEEzE. Packed in a 12 ounce squeezable bottle with a convenient pop top for easy application, decoration or plate art.

Heart.Works

PERFECT AS A SAUCE, DIP DRESSING OR MARINADE.

DISTRIbUTED by KAyCO

DINNER BOWLS Looking for a balanced, nutritious, and easy-to-make meal idea? Learn how to build a healthy dinner bowl! These meals in a bowl, containing a variety of nutrient-dense ingredients, are also known as buddha bowls, macro bowls, bliss bowls, and power bowls. No matter what you call them, they’re an excellent option for a healthy and filling lunch or dinner. Here are some reasons to love these healthy bowls:  No Recipe Required: Use whatever ingredients you like, are in season, or on sale at your local supermarket — the choice is yours. Also, depending on your preference and what’s in your bowl, you can eat it hot or cold.  Delicious: So many different flavors and textures combined in one bowl. Yum!  Easy to Make: You’re basically just assembling a variety of your favorite ingredients in a bowl.  Endless Options: There are countless combinations so you don’t get bored. This is what makes them great in larger households since everybody can customize their own bowl to suit their individual tastes.  Perfect for Meal Prep: You just need to prepare a variety of ingredients and then mix and match to make a variety of different bowls.

Recipes, styling, and photography by Yossi & Malky Levine Cheshvan 5781 | Wellspring 71

CHICKEN DINNER BOWL Colored quinoa Roasted green beans Roasted sweet potato Boneless chicken breasts Chummus Avocado, sliced Chickpeas

BUILD YOUR BOWL 1. Start with a Wholesome Base Prepare your base according to package instructions. (Some grains are microwavable and can be ready in a few minutes!)

Quinoa

Colored quinoa

Farro

Brown rice

2. Roast Some Veggies

Sweet potatoes Toss cubed, peeled sweet potatoes with olive oil, salt, and/or pepper. Roast at 450°F, stirring once until tender and crisp, about 40 minutes.

Green beans Toss trimmed green beans with olive oil, salt, pepper, and garlic. Roast at 450°F, stirring once until tender, 10–12 minutes.

Broccoli Toss broccoli florets with olive oil, salt, and/ or pepper. Roast at 450°F, stirring once until tender, about 10–15 minutes.

Brussels sprouts Halve brussels sprouts and toss with olive oil, salt, pepper, and red pepper flakes. Roast cutside down, at 450°F until browned and tender, about 25–30 minutes.

Portabella mushrooms Toss sliced portabella mushrooms with olive oil, salt, and pepper. Roast at 450°F for 15 minutes, flipping them once.

Cherry tomatoes Drizzle olive oil on cherry tomatoes on the vine. Sprinkle with salt and/or pepper. Roast at 400°F for 10–15 minutes until skin is cracked.

Cauliflower Toss cauliflower florets with olive oil, salt, and pepper or paprika. Roast at 400°F until tender, about 12–15 minutes.

SALMON DINNER BOWL Brown rice Roasted broccoli Roasted jumbo portabella mushrooms Salmon fillet Greek yogurt dip Cucumber, sliced Scallions Toasted sesame seeds Peanuts

3. Pick a Protein

4. Choose a Condiment

Chicken breast Coat 4 chicken breasts (or amount needed) with 2 Tbsp olive oil. Combine 2 tsp garlic powder, 2 tsp paprika, 1 tsp salt, and ½ tsp black pepper. Coat the chicken with the spices and bake it on 450°F for 20 minutes. Let it rest for 5 minutes and cut into ½ inch slices

Chummus

Greek yogurt dip Mix 2 small plain Greek yogurts, juice of half a lemon,1 minced garlic clove, and ½ tsp salt.

Salmon fillet Generously coat your salmon with olive oil, sprinkle with lemon pepper spice and salt. Bake on 450°F for 10 minutes

Tahini

Pesto

Vinaigrette

Guacamole

Soft- or hard-boiled eggs

Chickpeas

HEART.WORKS

The cheese . . . e n o l A s d n a t S

How do you Tam Tam? manischewitzco

5. Add Some Freshness

Cucumbers

Avocado

Fresh cherry tomatoes

Scallions

Salad greens (kale, lettuce, arugula, etc.)

Red jalapeĂąo peppers, thinly sliced

Carrot sticks

Pepitas

Chopped pistachios

6. Give It a Crunch

Toasted sesame seeds

Chopped peanuts

Pomegranate arils

Eat Well

SWAP By Yossi & Malky Levine

Honey

SWA P Good Ol’ Peanut Chews The idea of this column is to re-invite some good old recipes that may have fallen to the bottom of your list because of ingredients you’re trying to avoid. With all the healthy ingredient substitute options out there, you can rest assured that almost all of your favorites can make a comeback. Usually, just a simple swap can do the trick. Peanut chews have always been a favorite around here. Who doesn’t love the chewy peanut-buttery goodness? Whether for an everyday treat or for a layer in an elegant dessert recipe, here’s your healthier version so you never have to think twice about making them. You can easily skip the sugar and corn syrup typically found in this recipe and use honey instead as a sweetener.

1 cup peanut butter ¾ cup honey

Sugar

3 cups brown rice crispies 6 oz. dark chocolate Maldon salt for sprinkling (optional)

78 Wellspring | November 2020

Melt peanut butter and honey in a microwave or pot until you can mix them together well. Pour into a lined 8×8 baking pan and add rice crispies, mixing after each cup. Use back of a spoon to flatten the mixture evenly. Melt chocolate in a double boiler, or a microwave in 20-second blasts (stirring after each one), and pour over the mixture. Allow to cool, then cut into squares, bars, or your desired shape. Optional: Sprinkle with Maldon salt

by day y a d With Charnie Kohn

What’s on the menu for…

thursday?

The work week may be winding down, but before we finally get to our day of rest, we’re back into the kitchen. Thursdays find most of us in full cooking mode. Some like to start cooking for Shabbos on Wednesday, but if you’re like me, you don’t get started before Friday morning. No matter how late I start, the two things that always get done on Thursday are my chicken soup and dessert. The soup takes the longest to cook, and I can’t give up a flame for so long on Friday, and dessert takes just a few minutes and does not need to be made fresh. Here are two recipes that will make your Thursday run so much smoother. Happy Cooking, Charnie

Cheshvan 5781 | Wellspring 81

Gluten-Free Ramen Bowls This is the perfect Thursday night dinner. By using components you already have in your kitchen, you’re taking the headache of “what to make for dinner” off of your Thursday routine.

handful shiitake mushrooms, sliced oil, for sautéing 2 eggs 2 cups chicken soup ¼ tsp sesame oil ¼ tsp coconut aminos or soy sauce ½ tsp garlic powder ½ tsp kosher salt ¼ tsp chili powder 1 pkg brown rice ramen noodles

Sauté mushrooms in a 4-quart pot until soft. Remove from pot and set aside. Fill the pot with water. Bring to a boil. Once water is boiling, carefully drop in the eggs and simmer for six minutes. Remove eggs from pot and run under cold water. Refill the pot three-quarters with water. Bring to a boil. Add chicken soup to the pot. Add sesame oil, coconut aminos, and seasoning. Bring to a boil. Once boiling, add ramen noodles and cook for about five minutes. Top with eggs and mushrooms.

82 Wellspring | November 2020

Almond-Butter Date Balls I always like to keep these date balls in the freezer for a Shabbos treat. When my sweet tooth starts calling, I always have something wholesome to satisfy it. If you’re looking for something quick, easy, and nutritious, this will become your go-to Shabbos dessert! They’re my healthy version of rum balls.

8 dates 2 cups old-fashioned oats 6 Tbsp almond butter, plus more for drizzling ½ tsp vanilla extract

Soak dates in hot water for ten minutes. Remove pits. Pulse the oats in a food processor for three minutes until a flourlike consistency is achieved. Add remaining ingredients and process until a sticky dough texture forms. If the texture is too crumbly, slowly add up to a quarter-cup water. Using a tablespoon, scoop evenly sized clumps. Lightly oil your hands and roll mixture into balls. Drizzle with almond butter and freeze for at least an hour before eating. Keep frozen.

84 Wellspring | November 2020

In the pages of Wellspring, we share expert advice from some of the community’s most popular and competent dietitians and nutritionists. In this column, you get to see how they practice what they preach in their own kitchens. Pull up a chair at “My Table” and join the chat.

This Month:

Go-To Lunch We all have those foods that we’re always in the mood for, and keep eating on repeat. What’s your go-to lunch these days — the type you keep preparing for yourself every day?

Compiled by Wellspring Staff

Shani Taub, CDC I enjoy three-quarters of a cup Fiber One with plain Greek yogurt, and grilled vegetables on the side (I grill a bag of frozen veggies with cooking spray and salt). Since lunchtime is my busiest time of the day, I need food that’s easy to grab and go.

Shira Savit, MA, MHC, INHC: My go-to lunch is spelt bread or pita, some sort of omelet with veggies, and guacamole.

86 Wellspring | November 2020

Bashy Halberstam, INHC

For me, it’s cauliflower pizza these days. I hadn’t tried dairy-free mozzarella shreds before, so this is something new to me that I keep going back to. I make it in the Betty Crocker pizza maker lined with parchment paper, so it’s easy as well as delicious — perfect for that mid-day quick meal. Ingredients: dairy-free mozzarella shreds (from a brand like Daiya or Follow Your Heart) Crust 1 cup riced cauliflower 2 eggs 2 Tbsp mayonnaise salt pepper garlic powder Spicify onion soup mix (optional)

Pizza Sauce Tuscanini crushed tomatoes (I use this brand since it’s non-GMO) salt pepper pizza spice organic sweet leaf stevia (or sweetener of choice)

Mix all crust ingredients, and spread onto parchment-lined Betty Crocker pizza maker. Meanwhile, mix all sauce ingredients. When cauliflower crust has set and is browned at the edges, smear pizza sauce on top and top with dairy-free mozzarella shreds. Cover and cook until the shreds are melted. Note: You can make this in the oven as well. Adjust baking time accordingly. Another quick snack that I make with that cheese is cauliflower nachos, using cauliflower tortilla chips from the “From the Ground Up” brand. I line the pizza maker with parchment paper and place a layer of tortilla chips on it. I sprinkle the mozzarella shreds on top and bake it until it’s melted.

Tamar Feldman, RDN, CDE: Ezekiel toast with tuna or egg salad (I use avocado oil mayo) and loads of raw veggies and/or lettuce. Quick and filling. I usually don’t have much time for prep midday and save the more timeintensive foods for the evening meal. If I’m truly running or out on the go, I’ll take a plain Greek yogurt, mix in a drop of honey (or organic sugar) and vanilla extract, sprinkle with crushed pecans, fresh blueberries, and cinnamon, and take it with me in a container. Yum! This is also a great snack I recommend to my clients who need a filling, protein-based snack. As a lunch replacement, in order for it to hold me, I usually need to combine it with a low-sugar homemade oat bran muffin. I make sure to consume double veggies later to make up for the lack.

Gila Glassberg, RDN, intuitive eating coach: I’m usually home for lunch so I love having a hot meal. The fastest and easiest for me is to make sunnyside-up eggs. Sometimes I’ll put that on top of cauliflower pancakes with a bit of Caesar dressing. It goes well on rice cakes with cream cheese too. The whole thing takes about five to ten minutes to prepare, it’s delicious, and feels good in my body! That’s a win-win for all.

Cheshvan 5781 | Wellspring 87

Shiffy Friedman: Greek salad with quinoa. The salad basically consists of lettuce/cabbage/ shredded carrots mix, cucumbers, peppers, tomatoes, thinly sliced purple onion, olives, and sautéed onions (which I prepare every few days and store in a container in the fridge). I grate the cheese fresh every day so it’s fluffy, and I keep a pan of cooked quinoa (they sell it vacuumpacked here) in the fridge for quick and easy assembly. I dress it with olive oil, salt, pepper, and lots of cumin.

Yaffi Lvova, RDN

I love this topic! When someone is stuck in a rut, it’s because they have found a food that tastes good, fills them up, is easy to make, and maybe is even acceptable to the whole family. There is no wonder why people get in a rut — these are unicorn meals! My rut right now is lasagna. A good marinara is full of delicious antioxidants and other nutrients. I add in sautéed spinach and creamy ricotta for a fun interplay between savory and subtly sweet. I’ll serve a salad on the side and call it dinner.

Dr. Rachael Schindler

I love my lemon tofu cheesecake. It’s vegan and full of protein but is satisfying and low carb. Sometimes, I add crunchy almond butter. So decadent and light — and it feels like a treat!

88 Wellspring | November 2020

Laura Shammah, MS, RDN It’s usually eggs, avocado, and Ezekiel bread. Lately it’s been kale salad, quinoa with all veggies, purple cabbage, nutritional yeast, and Caesar dressing.

Leah Wolofsky, MS, CDN, Esq. I have lots of go-to lunches, but one of my favorites is sliced turkey breast on melba toast with a side of grape tomatoes. Turkey on melba is a no-prep option for days when you literally have no time, and is a delicious combo you can pick up right out of the grocery. On better days, I’ll have some vegetable soup.

Shaindy Oberlander, INHC I love making a full pot of tricolored quinoa on Sunday. (Note: Learn the proper way to check for infestation.) I store it in an airtight container and it stays fresh in the fridge up to a week. I then make various different salads and rely on the quinoa as my healthy carb/protein. I enjoy adding spinach, baby kale, or any other mixed greens along with fresh or roasted veggies. If I have eight available minutes, I cook up some organic eggs and place them on top of my greens. I like when they’re slightly undercooked for added creaminess. I then sprinkle pink Himalayan salt with some herb-infused olive oil. What a nutrient-dense lunch!

‫מ‬ ‫ו‬ ‫צ‬ ‫ה‬ ‫י‬ ‫א‬ ‫מ‬ ‫ן‬ ‫לחם‬ ‫ה‬ ‫א‬ ‫ר‬

‫ץ‬

Savor the crunch and ﬂavor of Shibolim’s gluten-free Hamotzi matzah.

Eat Well

Conference By Sarah Sacks

SERIES WITH HEALTH COACH RORIE WEISBERG OF FULL ’N FREE PART III Yom Tov has left some of us with more of a takeaway than we bargained for! These days, going low carb is all the rage. Some people need to follow a low-carb diet for health reasons, but lots of us are just looking for a way to lighten up our diet after a carb-heavy Yom Tov season. Rorie Weisberg is a certified health coach and healthy lifestyle advocate whose recipes feature prominently on Kosher.com and in Mishpacha’s Family Table. She is the founder of Full ‘N Free, a line of better-for-you dough mixes and baking essentials that work for people on all sorts of limited diets. Her line includes mixes that are compatible with diabetes, gluten intolerance, and more. Last time, we got the details on Rorie’s classic gluten free dough mix. Now is the perfect time to find out more about her unique low-carb gluten free dough mix and get some insider’s tips on how to bake it best.

Last time, you introduced us to your gluten free oat dough mix, and lots of our readers really enjoyed it over Yom Tov. That is fabulous! I’m thrilled when I hear how my mixes have helped people feel good washing and bentching, especially those who haven’t been able to perform the mitzvah consistently before.

Now that Yom Tov is over, we’ve set our sights on the next mix in your Full ‘N Free lineup. What can you tell us about how your low-carb gluten free oat dough mix was created? Several years ago, I was running a health coaching practice that mainly helped people with metabolic and hormonal imbalances and insulin-related issues. For many of my clients, I worked closely with an endocrinologist to make sure their needs would be met. Once I had developed my gluten-free mix, the doctor suggested that I come up with one that my carb-sensitive clients could enjoy. He challenged me to create a bread that would contain less than 15 grams of net carbs per serving!

Doesn’t bread have to contain at least some carbs to make it hamotzi? It does. That was why this was a real challenge. But I wanted to make it happen! I spoke with Rabbi Chaim Schabes, who gave me the minimum flour content necessary to keep the bread hamotzi. Working with that, I set out mixing and blending and testing in my kitchen. It was actually the first batch that I kept coming back to, no matter how many other versions I tried. Cheshvan 5781 | Wellspring 91

Eat Well

Conference

Recipe: Low Carb Oat Rolls

Cool – a winner on the first try! Whom do you recommend your lowcarb oat dough mix for? Like I said, I originally created this mix for people who needed it for health reasons. That includes women with PCOS who need to be on a low-carb diet as well as people with other metabolic, hormonal, or insulin-related issues. I have actually had people with type 2 and even type 1 diabetes try the bread and then test their blood sugar, and they reported that it remained totally in range. At the same time, even if you don’t need it for health reasons per se, but you want to lower your carb intake for a post-Yom Tov reset – which can be hard when Shabbos keeps coming every week! – this is the mix for you.

So how does it work? What makes this mix low-carb? On my website, this mix is called my “most miraculous offering.” It really is miraculous for people who never could wash and bentch in the past. But the way it works is pretty straightforward. It is essentially a hybrid: it’s a cross between my gluten free oat dough mix and my grain-free flour blend, which I only packaged as a product later – more on that another time! The mix contains 30% oat flour and 70% grain-free flours. What makes it metabolize so smoothly, without the spike in blood sugar that bread usually causes, is that the low-carb grainfree flours I use are high in protein, fiber, and healthy fats. These

92 Wellspring | November 2020

This recipe is printed on the mix’s package and on Rorie’s website, along with step-by-step video tutorials. For videos, recipes and inspiration, such as how to use this mix for kokosh cake, deli roll, pizza crust and more, visit fullnfree.com/low-carb-oat-mix. 1 bag Rorie’s Low Carb Gluten Free Oat Dough Mix 1 ¾ cup warm water ¼ cup honey 2 packets (or 4½ tsp.) active dry yeast (Fleischmann’s Rapid Rise Yeast recommended) 2 eggs ¼ cup oil 1 Tbsp. apple cider vinegar 1 egg, beaten, for garnish Poppy or sesame seeds (optional) For kebeitza-size* rolls, spray 12 standard-size metal muffin cups with oil and set aside. In the bowl of a standing mixer fitted with the dough hook or paddle attachment, combine water, honey and yeast. Allow to proof for 7-10 minutes. Add eggs, oil and vinegar, followed by Rorie’s Low Carb Gluten Free Dough Mix. Knead on low for 5 minutes, stopping halfway through to scrape down the sides. Dough will be very sticky, but do not add any additional flour. Do not allow to rise before shaping. With lightly oiled hands (Rorie recommends wearing lightly oiled disposable gloves), divide the dough into 12 3-oz. (kebeitza-size) balls.* Place each ball in a muffin cup. Brush with egg and sprinkle with seeds, if using. Allow rolls to rise for 30-40 minutes. Preheat oven to 350°F and bake for 25-30 minutes. Remove rolls from oven and transfer to a cooling rack until completely cooled. Enjoy fresh, or freeze for later use. To freeze, wrap cooled baked goods individually in foil, then seal in a freezer bag. Defrost at room temperature or rewarm before serving. *Adjust amount of muffins cups based on desired size roll. This recipe yields 18 standard-size 2-ounce rolls.

nutritional properties help your body metabolize even the small amount of carbs that are in the dough. You know how eating a balanced meal helps you avoid cravings later, because your blood sugar doesn’t spike and crash? Having a balanced bread does that, too!

texture-wise, my original mix has a very bread-like texture, while the low-carb oat dough mix is moister, sort of like a cross between a bread and a muffin. It’s delicious, but I think most people tend to prefer the original taste and texture if glycemic load is not a concern.

How is your low-carb oat dough mix different than your original oat dough mix?

One of the most impressive features of your original gluten-free oat dough mix is its versatility. Can the low-carb version also make so many different things?

Both mixes are gluten free and neither one contains processed sugars. But my low-carb gluten free mix contains less oat flour, no rice flour, and none of the other higher-glycemic starches that are in the original recipe. Additionally, the flours I replaced them with are super high in fiber, protein and healthy fats, which means that whatever carbohydrates are in the end product metabolize very evenly. When you compare the net carb count of the low-carb rolls versus the original – and for sure versus standard white challah – you see it clearly: the net carb content of a standard size 2-ounce roll made with white flour can be as high as 28 grams; my original gluten free rolls contain 21 grams, and last but not least, a low-carb roll contains only 9 grams. That’s 11 grams lower than the original and 19 grams lower than traditional white challah! In terms of roll size, I do just want to clarify that although a “roll” according to package text standards must be 2 ounces, a roll that size made with either of my gluten free mixes is actually not enough to use for washing with a netilas yadayim bracha and bentching. That’s because unlike doughs that contain gluten, 2 ounces of gluten free dough will not rise enough to become as visually large as 2 eggs – in other words, it will not grow to a kebaitza size, which is the visual measurement you need to eat in order to be able to wash with a bracha. For both my gluten-free mixes, you will need a minimum of 2.8-3.0 ounces of raw dough for that. Practically, the carb load of a kebaitza-size serving of my low-carb bread is closer to 13 grams – still under that 15-gram limit given by the doctor. Those who cannot tolerate even that minimal carb load are advised to consult with their rav to determine if a smaller kezayis-size portion (about 1.5 ounces, or the visual size of 1 egg) is permissible in their specific case, which would allow them to wash without the netilas yadayim bracha and bentch.

So when all is said and done, why would anyone still go for the original? They each have advantages and disadvantages – the best is to try both and see which works best for your needs. Some things to consider: the low-carb mix contains a large percentage of almond flour, whereas my original gluten-free mix is nut-free, so the choice is made for those with nut allergies. Taste- and

Yes, you can shape this dough any way you like. The easiest way to shape it is as rolls in muffin pans, but you can shape it into bagels and pretzels too – they just take more practice, so you might want to wait on those until you’ve tried the dough for some time. It’s also great for making pizza crust, kokosh and deli roll. Because it is a bit more delicate than the original, I recommend that you wear oiled disposable gloves. The best advice I can offer is that you watch my free online video tutorials so you can really get a handle on how to work with the dough before you start! Find them on my website – fullnfree.com/low-carboat-mix.

Low-carb deli roll—how’s that for an oxymoron? But I guess this mix does make the impossible possible! Are there any comparable products out there? Not that I know of. Most gluten-free bread on the market is high carb. Anything low-carb I’ve ever seen is either shehakol or contains wheat.

What type of feedback have you gotten on your low carb oat dough mix from consumers? People love it, baruch Hashem. It’s been life changing for people with diabetes, blood sugar issues, PCOS and metabolic issues. Feedback like that is the best part of having my mixes on the grocery shelf.

Thank you, Rorie! Looking forward to a season of healthy, wholesome baking. Our upcoming installment will cover the next mainstay of the Full ‘N Free family, Rorie’s Egg Free Spelt Dough Mix. Rorie’s entire Full ‘N Free collection is available on Amazon and in kosher groceries across the United States.

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Eat Well

Nutrition Tidbits in the News By Malka Sharman

Anti-Inflammatory Diet

Foods That Cause and Reduce Inflammation The ramifications of inflammation have been getting increasing attention nowadays. Increased research has been showing that inflammation is a big risk factor for various illnesses, such as arthritis, heart disease, diabetes, and cancer. Interestingly, what you eat may significantly affect the inflammatory markers for the better or worse. Hereâ&#x20AC;&#x2122;s a list of some common inflammatory foods. (See below for a list of anti-inflammatory foods.)

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Eat Well

Nutrition Tidbits in the News

Sugar and HighFructose Corn Syrup Table sugar (sucrose) and high fructose corn syrup can increase inflammation in the body tremendously. In a randomized clinical trial published by European Journal in Clinical Nutrition, in which subjects drank regular soda, diet soda, milk, or water, only those in the regular soda group had increased levels of uric acid, which drives inflammation and insulin resistance. High fructose intake has likewise been shown to increase several inflammatory markers in humans.

Refined Carbohydrates There’s a lot of evidence that refined carbs drive inflammation. Researchers suggest that the refined carbs in the modern diet may encourage the growth of inflammatory gut bacteria that can increase one’s risk of obesity and inflammatory bowel disease. In a controlled study, young, healthy men who ate 50 grams of refined carbs in the form of white bread experienced higher blood sugar levels and increases in levels of a particular inflammatory marker.

Artificial Trans Fats The unhealthy effects of trans-fat are widely known, but most people are not aware that trans-fat is a strong cause for high inflammation. Unlike the naturally occurring trans-fats found in dairy and meat, artificial trans-fats have been repeatedly shown to cause inflammation and increase disease risk.

Excessive Alcohol Consumption Although moderate alcohol consumption is fine for most people, higher amounts can lead to high inflammatory markers.

Processed Meats Processed meats, such as beef jerky, pastrami, smoked meat, etc., contain more advanced glycation end products (AGEs), which are harmful compounds that are formed when protein or fat combine with sugar in the bloodstream, than most other meats. AGEs are formed by cooking meats and some other foods at high temperatures and are known to cause inflammation.

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Additionally, people who drink heavily may develop problems with bacterial toxins moving out of the colon and into the body. This condition — often called “leaky gut” — can drive widespread inflammation that leads to organ damage.

If you’re suffering from any inflammatory issues such as arthritis, you may want to up your antiinflammatory food intake. Here are some of the basic foods that boast anti-inflammatory properties.

Fruits and Veggies Go for variety and lots of color. Research shows that vitamin K-rich leafy greens like spinach and kale reduce inflammation, as do broccoli and cabbage. So do anthocyanins, the substance that gives fruits like cherries, raspberries, and blackberries their color.

Whole Grains

Beans

Healthy Fats

Oatmeal, brown rice, wholewheat bread, and other unrefined grains tend to be high in fiber, which may help reduce inflammation.

High in fiber, beans are also loaded with antioxidants and other anti-inflammatory substances.

Nuts contain the kind of healthy fat that helps abate inflammation. Olive oil and avocado are also good sources.

Herbs and Spices In addition to flavor, herbs and spices add antioxidants to your food. Turmeric and curcumin have an especially high antioxidant content. Garlic curbs the body’s ability to secrete hormones that boost inflammation.

Energy Drink or Potato? Lab-manufactured energy products are a go-to item for many adults today, used to maximize daily performance, especially before or after a strenuous workout. But why reach out for a sugar-loaded drink when you just worked so hard on getting fit? Now, a series of recent studies published in Nutrients, Journal of Applied Physiology and European Journal of Applied Physiology show promising results for one whole food option — the potato. These three studies demonstrate that whether

Get your carbs from real food

consumed before, during or after workouts, potatoes positively impact performance and recovery as effectively — and sometimes more effectively — than traditional commercial sports products. “While ingestion of concentrated carbohydrate gels is commonplace,” explains Nicholas Burd, PhD, primary investigator of the study, “this study indicates that whole food alternatives — like potatoes — when fed during exercise, are equally effective in supporting performance. These promising

results complement two studies from my peers, demonstrating that potatoes can also support muscle building and recovery. Collectively, these are important findings as they provide a new wholesome, nutrientdense and cost-effective option for athletes.” Together, these studies are a foundational turning point for both the sports and nutrition research world, opening up new fueling and recovery sources for active individuals, especially those trying to maintain a healthy lifestyle.

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DINNER LOW KEY?

HEART.WORKS

Gnocchi!

Farewell

Dictionary

Dysbiosis Definition: noun

a term for a microbial imbalance or maladaptation on or inside the body, such as an impaired microbiota.

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When the microbiome of the gut goes into a state of dysbiosis, during which good bacteria is attacked, the skin exhibits dysfunction. A host of evidence suggests that eczema, atopic dermatitis, and other skin conditions are partially due to dysbiosis of the gut and skin.

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Insider, The Skin

B a c k in Stock!