Wellspring Issue #101 by The Wellspring

Renewed Refreshed ■ 101 Reasons Check Out the Exciting Changes Inside! FRESH &■ FUN FEATURES • CHECKtoOUT THE EXCITING CHANGES INSIDE! JULY 2024 // TAMUZ 5784 // ISSUE 101

; 10 Brand New Columns ; New! Torah Wellness by Rabbi YY Rubinstein

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Food Editor Aviva Emek Recipes Yossi & Malky Levine Styling & Photography Malky Levine ART & PRODUCTION Cover Design Aryeh Epstein Designer Rivky Schwartz Digital Media Rivkah Shanowitz ADVERTISING

Content Contributors Rabbi Yehoshua Belsky LMSW Rabbi Eli Glaser, CNWC, CWMS Rabbi Y.Y. Rubinstein Baruch Niebloom Fitness Advisory Board Syma Kranz, PFC Esther Fried, PFC

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

The ‘Aha’va eﬀect. When medical care gives you the ‘Aha’ moment, you’re experiencing the ‘Aha’va effect.

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WELLSPRING / TAMMUZ 5784

CONTENTS

32 J U LY 2 0 2 4 / TA M M U Z 5 7 8 4 / I S S U E 1 0 1

WELL INFORMED

LIVING WELL

WELLBEING

Springboard

Spiritual Eating

40 Second Opinion

Healthy Home

Torah Wellspring

Community

Well Answered

Health Updates

Fitness

Marital Health

Ask the Nutritionist

Let's Grow

Cup of Tea

Wallet Wellness

Medical Saga

Mind and You

Seasonal Stumpers

Cover Feature

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EDITOR'S NOTE

t’s been almost twenty years since my sister asked me to assist her with a small project. She’d chanced upon a couple of fascinating homemaking tips, and they transformed her life. “This is amazing!” she’d enthused. “We need to let the world know.” I was quite certain the world already knew about the basics of housekeeping, but I was always up for a project. As it turned out, the joke was on me. The whole world didn’t yet know about these concepts—and they were sure keen to hear! Slowly, the idea of effective homemaking evolved into easy homemaking. And then it turned into enjoyable homemaking. Because I always firmly believed that in Hashem’s glorious world, replete with its millions of treasures embedded in nature—and in ourselves—there is no reason for us to go through life without enjoying every minute of it. And so, Hakol Beseder was born. Over the years, Hakol Beseder has been transformed, even as it transforms lives. The essence, though, has always remained. In a very real way Wellspring and Hakol Beseder share the same goal—the desire to help Yiddishe homes be healthy and happy. I’m delighted with the opportunity to bring the wealth of wisdom and years of useful, helpful, and healthy hints to the Wellspring audience. You might say I’ve been primed for this. You see, the story goes back even earlier. Twenty years before I even thought of bringing healthy and happy homemaking to the masses, I was growing up in just such a positive home in upstate New York. My mom was into health and nutrition long before it was fashionable. Being an intelligent and informed woman, she was looking at ingredients, inquiring about medicinal interaction, reading voraciously, and learning every day. Health food fads were not yet a thing—not that my mother would care about what was “in.” Her priority was—and is—our wellbeing in its truest sense.

WELL-PUT

Beyond nutrition, life is meant to be lived properly, with positivity. Moments are supposed to be memora-

ble. Our actions are purposeful, our family relationships meaningful, our relationship with Hashem joy-filled. Ultimately, it is about being genuinely content and doing the right thing. Always. Growing up, though we knew to check ingredients, take our supplements, and enjoy physical activity, I don’t recall ever feeling regimented or deprived, mostly because we weren’t. Healthy living needn’t be anxiety inducing—and it wasn’t. Venishmarten me’od lenafshoseichem was oft repeated, with emphasis on the me’od. We were reminded that we needed to be very protective of our health; it was our privilege and our responsibility. As a kid I was flummoxed at the cavalier attitude so many had toward nutrition and general wellbeing. It is somewhat mortifying to recall how often I would preach from my soapbox, imploring the disinterested to listen, hoping they would care—and wishing I could make a difference. Over the years, I’ve (mostly) outgrown the belief that I can change the world. Nevertheless, I’ve written for countless publications out of my sincerest desire to share what I think might benefit my readers. Though the topics varied, the dominant message has been one of encouragement, urging the readers to strive for and believe in better. Science is ever evolving, ancient texts are plumbed anew, and research is continuously opening new doors. When it comes to our health and wellbeing, there is always something more to discover, something else we can do. But we’d do well to remember that our health isn’t limited to nutrition, physical activity, and supplements. As scientists are only recently realizing—though our Torah has been advising us since time immemorial—our emotional wellbeing, our spiritual growth, and especially our ability to learn, connect, and grow, are essential elements of becoming the best—and healthiest—versions of ourselves. Be’ezras Hashem I look forward to going on this journey with you, dear readers. I’m eager to explore, discover, and share. And I’m looking forward to hearing from you too! Because when it comes to health and wellness, there’s always more to learn.

Tziri Hershkovitz

"A person who is grateful cannot be jealous at the same time. While somebody is counting their own blessings, it’s hard to count those of somebody else simultaneously."

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SPRINGBOARD

On The Impact of Torah Wellspring, Gratitude to Rabbi Glaser, and more

Results of the Results Issue 100: Sample

Thanks for a fabulous 100th-issue celebration issue. While I wasn’t excited to learn that Shiffy Friedman is leaving her post and that some columns will be terminated or changed, I found it interesting to see various columns in review, especially Libby Silberman’s Sample, one of my favorites. (I was relieved to read that Libby’s still staying on!) It brought back memories of some experiments I tried myself, and while the Results of the Results were no news, it was nice to see them listed clearly and explicitly. We all know that aiming for too much at once doesn’t get us anywhere, but sometimes we need reminders of that. Another one of the results that really resonated was the one that what works for one person does not necessarily work for another. I have found this to be so true to the

WELLSPRING / JULY 2024

extent that some recommendations I’ve received over the years from friends and family—such as regarding parenting, health, and even home management—not only didn’t work for me, but actually backfired. One example was the intermittent fasting approach, which two of my sisters-in-law have seen much success with. When I tried it, it left me feeling lightheaded, fatigued, and hungry. At first, I wondered if something was wrong with me; how could it be working so well for them and be so clearly detrimental for me? But that was one incident that simply highlighted this Result that’s important for us to keep in mind. There’s no one right way that works for everyone. The world is a colorful place with many paths that lead to the same goal of health, productivity, and success. May we all find the path that works for us! Mindy S. Howell, New Jersey

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SPRINGBOARD

Quick Question Question:

My daughter is 15 years old. Her throat has been hurting her for the past two weeks. Some days she even needs Motrin or Tylenol for the pain. We have been to the doctor several times to take a culture for strep, but it keeps testing negative. Should I give her an antibiotic anyway?

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The pain in your daughter’s throat may be from an allergy. Seasonal allergies sometimes cause itchiness in the throat, and this can cause real pain that can sometimes be quite intense. You can try giving her allergy supplements that contain quercetin or pantothenic acid and vitamin C. You may also want to check if she is suffering from reflux. Acid backing up in her throat may be an alternate cause for pain. It is not advisable to give her antibiotics until you rule out allergies and reflux. Take care, Miriam Schweid, Health Consultant

Reflecting

Never Too Late to Thank

Issue 100: Torah Wellspring

Issue 100: Cover Feature

While I’ve been meaning to write this letter for years, hearing that Rabbi Ezra Friedman would no longer be contributing to Torah Wellspring gave me the final push to get it going. Since I started reading Wellspring about six years ago, I’ve been clipping his words of wisdom every month, referring back to them from time to time, especially when I needed chizuk in a particular area. This column has really opened my eyes to a depth and beauty of Yiddishkeit I hadn’t known existed, even if I grew up in a frum environment. It has connected me to Hashem, myself, and others in a whole new way and I will be cherishing each article for years to come. Please give over my thanks and my best wishes for whatever the future holds for him and his family.

I know I missed the deadline to join the 100th-issue celebration, but I’d still like to submit my response as to how Wellspring has changed my life because it’s never too late to express appreciation. Wellspring has really impacted me and my family in more ways than I can count—many of them very subtle and subconscious. One significant impact is that it led me toward healing my relationship with food through connecting me to Rabbi Eli Glaser. As a compulsive overeater, I have found so much healing in his Soveya program, and his monthly Torah column helps me stay on track. I thank you for being the shlichim to restore so much peace and order to my life, which has influenced my relationships, spirituality, and so much more.

T. P.

Name Withheld upon Request

WELLSPRING / JULY 2024

WELLSPRING / TAMMUZ 5784

SPRINGBOARD

Quick Question Question:

During routine blood work, my daughter’s liver count came back elevated. Her pediatrician is only recommending diet and exercise, but I am alarmed. An elevated liver count sounds so scary; is there anything else for me to do?

Answer:

ALT and AST elevations in blood work are often temporary and don’t indicate a serious medical problem. However, if elevation of the liver count is persistent, further testing may be necessary to determine if there is inflammation of the liver. Be on the lookout for jaundice, yellowing skin, nausea, vomiting, and stomach pain. If any of these are present, the doctor may order an MRI. If your child shows none of these symptoms, be in touch with your doctors to schedule new blood work. Elevated liver count has been associated with taking medication; some over-the-counter medications may have an effect as well. Elevated liver enzymes may also be linked to obesity. If your child is overweight, consulting with a nutritionist may be helpful as well, and you may notice her liver count improving. Ask your doctor about giving supplements such as milk thistle and homeopathic remedies such as lycopodium. Take care, Miriam Schweid, Health Consultant

Get in touch! Wellspring 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.

WELLSPRING / JULY 2024

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SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS

A Name and a Number

“Take a census of the entire assembly of the Children of Israel according to their families, according to their fathers’ household, by number of the names, every male according to their head count” (Bamidbar 1:2).

Sefer Bamidbar begins with the commandment to count the Jewish People, specifically to assess the number of males above the age of twenty. The purpose of this was to determine, among other things, the legion of eligible soldiers for the army. However, the manner in which the verse dictates the process, “b’mispar sheimos—by the number of the names,” seems peculiar. Would it not have been simpler to state, “the number of participants” or “the number of people”? What does a person’s name have to do with their position in an overall count? The answer is that a Jew is both a number and a name. We are all part of a greater whole—the nation of Israel—and we are inexorably and eternally linked together. We are not isolated entities existing on our own islands, and we have no individual agenda. We are all part of the goy kadosh, a sanctified nation charged with fulfilling Hashem’s mitzvos in order to bring light to an otherwise very dark world. No one is exempt. We pray in the plural and ask for collective forgiveness. We’re all part of the chain that is Jewish history and are also subject to the first rule of that chain, that we are only as strong as our weakest link. This is the concept of a number: it only has significance in relation to a group. At the same time, we are also a name, which by definition is individual. We are all unique, possessing combinations of strengths, weaknesses, characteristics, and tendencies—physically, intellectually, and emotionally—that Hashem crafted exclusively for each and every one of

WELLSPRING / JULY 2024

us. We have to look no further than our fingerprints to attest to our individuality—a series of otherwise inconsequential curves that set us apart from every other being on the face of the planet. We all have varied and disparate roles in the context of the greater whole that is Klal Yisrael, and we’re each obligated to maximize our singular potential and play our particular part. In this way, we tender our contribution to the Jewish People’s purpose and join with our Creator in perfecting His creation. So, what does this have to do with eating, you might ask? Indeed, this paradigm plays an integral role in a person’s healthy relationship with food. Many of us suffer from “terminal uniqueness.” “I’m different from everyone else.” “My metabolism is slower so I can’t lose weight like other people.” “They are not as busy as I am. That’s why they can find the time to exercise, and I can’t.” “If they had my problems, they also wouldn’t be able to concentrate on sticking to a plan.” “No one has as strong cravings as I do.” “My schedule is too hectic; I can’t make the time to plan, shop, and prepare healthy meals like she can.” Too often, too many of us make excuses to rationalize our inability to make the changes necessary for achieving a healthy relationship with food. The secret is that we all have the

innate capability. Hashem made all our bodies equal in that we all need six essential nutrients every day in order to survive and thrive. Forgoing this essential truth will affect us all—some in the short term, others in the long term, and most of us in both. No one is exempt from the necessity to eat healthily. It’s an immutable law that governs the nature Hashem saw fit to create. As much as we may like to try, we can’t outsmart the Creator of the Universe. At the same time, we do have exceptional qualities that we must respect and adjust for accordingly. Whether it’s our metabolism or thyroid, some of us do burn calories faster than others. We must account for our uniqueness and not get frustrated if we see others eating larger quantities of food and feel jealous that we can’t do the same. Some of us are compact, others broad boned. Some are petite, others tall and lanky. Our body shapes and sizes are perfect for each of us because the Perfect One determined it should be that way. We need to fuel our bodies with the appropriate quantity of food—neither restricting ourselves to match some unrealistic expectation nor stuffing ourselves just because others can consume more without adverse effects. If we truly respect the wonderful and irreplaceable body Hashem gave us, we will be willing to meet its uniform requirements at the same time as satisfying our unique needs, providing us the best opportunity to live in a sound mind and body.

Rabbi Eli Glaser, CNWC, CWMS, is the founder and director of Soveya and the author of the best-selling book Enough Is Enough— How the Soveya Solution Is Revolutionizing the Diet and Weight-Loss World, available on Amazon and at Barnes & Nobles and Judaica Plaza in Lakewood. He has worked with thousands of clients around the world and has maintained a 130-pound weight loss for the last 19 years. For more information about Soveya’s programs call 732-578-8800, email info@soveya.com, or visit www.soveya.com.

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TORAH WELLSPRING By Rabbi Y.Y. Rubinstein

CROSSING THE FINISHING LINE A number of years ago, in the days before Rosh Hashanah, I was invited to speak to a very large Bais Yaakov School in Far Rockaway, New York. The hall filled up with around three hundred girls, and I delivered the talk I had prepared. The presentation must have gone well because the person who had invited me, who is the rebbetzin of the shul I daven in, called me the next year and invited me to speak again. I could not accept her invitation that year as I was about to leave for three weeks to speak in the UK and Eretz Yisrael. The rebbetzin expressed her disappointment and declared that I was “not off the hook.” She promised she would try me again the following year, and that’s exactly what she did as the final weeks of the next year slipped away. Once again, I was already booked to speak abroad and couldn’t accept. It took about four years until I was able to tell her I was available. After we discussed the time and duration of my talk, I asked her what she would like me to speak about. She replied, “Oh! Just say exactly what you said four years ago and that will be perfect.” 24

WELLSPRING / JULY 2024

There was an obvious problem with her request; I hadn’t the faintest recollection of what I had said back then, and so I asked, “Can you remember what I said four years ago?” Like me, she had absolutely no idea either. She only remembered that it had been enjoyable and was well received by the girls. I smiled to myself as I listened to her admission. We all know that the Talmud says that every shiur or talk should begin with a story or humorous anecdote. The rebbetzin had given me a perfect one. For the second time, I entered the hall where I had spoken before and another three hundred girls and their morahs filed in and took their seats. The rebbetzin introduced and welcomed me, and I began. “When Rebbetzin S. invited me to come back to speak to you, I asked her what she would like me to speak about and she said, ‘Oh! Just say exactly what you said four years ago and that will be perfect.’” I paused, smiled, and looked at the rows of attentive faces and then continued. “Now looking around here, it strikes me that you are all intelligent young ladies. Can anyone tell me what the

problem is with asking someone to say exactly what they said four years ago?” Someone’s hand shot into the air and its owner declared, “You can’t remember what you said four years ago!” “Exactly!” I replied, “I haven’t a clue what I said four years ago!” This statement produced loud laughter from every one of the three hundred or so girls and all the morahs and even the rebbetzin who had invited me. After I finished my speech, many of the girls thanked me and around thirty of them lined up to ask questions. Actually, that is not technically correct. Allow me to explain. One of the many differences between boys and girls is that if a boy wants to ask a rebbi a question, he simply asks him the question. If a girl wants to ask a rebbi a question, she won’t consider doing so unless she is accompanied by at least two other girls by her side to offer moral support. So, in fact, it was really only ten girls who wanted to ask me a question. The others were there in the role of bodyguards! After 15 minutes, there was only

one trio of girls left. The girl who actually wanted to pose a question completely surprised me. “First, I would like to thank you very much for what you said today… and for what you said four years ago. It was what you said at that shiur that got me through my most difficult times since then.” I was astonished that someone had actually remembered that elusive lecture and immediately asked her to remind me what it was I had said. As soon as she did, it all came back to me perfectly. I was simply amazed that this girl, who must have been around twelve at the time, not only remembered my words, but had held onto and made use of them ever since. I had said that when I was a bachur in Gateshead Yeshivah, about eleven or twelve of the 350 talmidim there were quite simply illuim, geniuses. They were always about thirty blatt ahead of everyone else and, of course, were a wonderful resource for any of us seeking an answer to a difficult Rashi or Tosafos. The general opinion among all of us was that this group of elite minds were someday going to become the next gedolei hador and leaders of Klal Yisrael. The enigma was that none of them did. Undoubtedly, all were and are exceptional talmidei chachamim and the title of illuim most certainly still belongs to them, but strangely, that other title never did. I explained to the girls on the occasion of my first visit that I had found an explanation why. I have had several shmuessen on the subject over the years with gedolei hador from the olam haChassidus, Yeshivah and Sephard. At some point, they each said the same thing about themselves: “I wasn’t at all exceptional when I was a bachur in yeshivah. I was really very ordinary. I simply kept on going.” Then I offered the girls a mashal. Every four years, the world stages the most famous sporting competition of all, the Olympic Games. Elite

athletes travel to whichever country is hosting that year’s event. They compete in forty different sports: rowing, racing, riding, wrestling, boxing, and others. One of them is the 100-meter race. The world’s fastest 18 men try to beat the current record (in case you’re interested, it’s 9.63 seconds). The starting gun is fired and all 18 leap forward. Nine seconds or so later it’s finished…and so are they! The runners often fall to the ground trying to catch their breath. Some collapse and are carried off in stretchers. Intriguingly, in the same competition there is another race. This one is called the marathon. Once again, people who have trained for four years compete, but this one is not 100 meters; it is over 26 and a quarter miles! The current record for covering that distance is 2 hours, 6 minutes, and 32 seconds. “Why,” I asked those Bais Yaakov girls, “can one group only manage one hundred meters while the others can run twenty-six miles? The answer is that you can give your all, your maximum, for a short time, but afterward you have nothing left. By contrast, those who pace themselves and keep running slowly but steadily with determination and stubbornness can reach a far greater distance over a much longer time.” This was the idea that had kept the girl with the remarkable memory going and growing even when times in her young life had apparently gotten tough. She understood that those who simply refuse to give up are the ones who reach the finishing line even when a long race is hard. There is only one time that Hashem defined the character of the Jewish

people, and when He did so, it was as a criticism: “They are a stiff-necked people” (Shemos 34:9). Hashem was saying that we were stubbornly still clinging to the falsehoods of Mitzrayim and its avodah zarah. That’s what caused our involvement in the eigel hazahav. But, as the baalei mussar often emphasize, character traits are neither good nor bad. All middos can be used positively or negatively; it’s up to us to choose how we use them. If Hashem decided to create a people to carry the message of His Torah to the world through good times and tough ones, what middah would they have to possess? They…we…above all, would have to be stubborn. It was stubbornness that allowed us to survive the destruction of two Batei Mikdash. It was this same middah that got us through expulsions and Crusades, inquisitions, pogroms, and even somehow, the Holocaust. It was stubbornness that we inherited from our father Avraham, who confronted an entire world and all its kings and told them, “You are all wrong, and it’s not arrogance that brings me to say that; it is certainty!” That same middah keeps us moving forward mile after long mile and one determined step after another. We aren’t like all the other competitors we’ve run against over the centuries. They looked so good and confident at the start of the race but were very soon on their knees gasping for breath. We are Klal Yisrael, and we do what we have always done. We stay the course and we will finally get across the finishing line…even when the rest of the world is loudly rooting for the other team.

UK born, Rabbi Y. Y. Rubinstein learned in the famous Gateshead Yeshiva for ten years where he received semicha. He is an international speaker and the author of fourteen books. His latest, "Never Alone,” for teens and young adults who've lost a parent, arrived in bookstores this year.

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UPDATES By Bayla Brooks

The Great Outdoors

This one's for you, nature enthusiasts! From that small plant under your kitchen window to the scenic view along the highway, almost everyone appreciates being in touch with the outdoors. While most people find themselves drawn to nature in some way, it is more than just a gift for us to enjoy; spending time in nature is beneficial for a person’s physical and mental state as well. Studies have shown that contact with nature can boost our well-being. Even a gentle breeze will do wonders for us by affecting our emotions, influencing thoughts, reducing stress, and improving physical health. Nature therapy is a popular modality and has been shown to help regulate the nervous system. Even brief exposure to nature can have a positive impact. One well-known study found that hospital patients recovered faster if their room included a window view of a natural setting. Records on recovery after surgery of patients in a suburban Pennsylvania hospital between 1972 and 1981 were examined to determine whether assignment to a room with a window view of a natural setting might have restorative influences. It was found that 23 surgical patients assigned to rooms with windows looking out on 26

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a natural scene had shorter postoperative hospital stays, received fewer negative evaluative comments in nurses’ notes, and took fewer potent analgesics than 23 matched patients in similar rooms with windows facing a brick building wall. Knowing more about nature’s effects on our bodies may not only help our well-being, but could also improve how we care for land, preserve ecosystems, and design cities, homes, and parks. If we incorporate this information wisely, it can impact what we bring into our own homes. Researchers have determined that gazing at seasonal blooms for just two minutes can sufficiently stimulate our brain’s frontal lobe. This will increase the release of energizing beta waves and help us feel 35 percent more focused, clearheaded, and cheerful for up to two hours. One study found that bringing blooms indoors once a week would be sufficient for us to reap the benefits whenever we look at them. In a matter of course, our Shabbos flowers can positively impact us throughout the week.

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Ma, My Foot Aches!

How to avoid pediatric summer injuries Lawns are dotted with scooters, bikes, and riding toys of all kinds. Any child worth his salt will have a set of wheels to call his own. Now, with the turn of the weather, outdoor play is in full bloom. Along with that comes the risk of physical injury, too. Whether you're a seasoned athlete, an adult interested in incorporating more daily movement into your routine, or a child on a Razor scooter, injuries can affect any individual and can range from minor sprains to more serious conditions needing medical attention. If your child begins complaining of aching muscles, this may be due to an overuse injury. These types of injuries are common in outdoor activities and sports, such as running, cycling, baseball, softball, tennis, and golf. Overuse injuries can affect individuals across all ages and skill levels and are caused by repetitive motions and stress that usually impact joints (knees, elbows, shoulders) but may also affect other parts of the body (lower leg, shin splints). The best way to heal overuse injuries is to rest and allow time for healing. Encourage your child to focus on properly stretching and strengthening the surrounding muscles. A healthcare provider may recommend physical therapy to help improve range of motion, strength and flexibility. Sleep is super important for children experiencing muscle aches. It allows their body a chance to rejuvenate and heal. Below are two examples of common overuse injuries. 28

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Runner’s knee, also known as patellofemoral pain syndrome, is described as pain and swelling around the kneecap, which can worsen during or after physical activity. This injury is common among runners due to the impact placed on the knees. Running on uneven surfaces, downhill, or on hard surfaces can increase the risk of developing runner’s knee. Shin splints, also known as medial tibial stress syndrome or exercise-related lower leg pain, is described as pain in the lower leg during or immediately after physical activity. This injury is most common in runners but can also occur when playing soccer or basketball. Stress fractures are also common in this area, so be sure to see a healthcare provider if symptoms persist. To prevent these types of injuries from occurring, remind your kids to warm up and stretch before running or any physical activity. Wearing proper shoes and running on level ground will also help prevent injury. Acute injuries are sudden injuries from a specific event and typically cause immediate pain, swelling, and loss of function to the area. These types of injuries usually require attention from a healthcare provider to assess the severity of the injury. Most acute injuries cannot be prevented but with an adequate warm-up, attention to surroundings, and proper protective equipment, we can do our best to avoid them.

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s serie

Demystified Myth: Sunscreen Isn’t Needed on Cloudy Days While the intensity of the sun’s rays may be reduced on cloudy days, it is still important to wear sunblock. The sun emits ultraviolet (UV) radiation, which consists of UVA and UVB rays. These rays can penetrate through clouds even on overcast days, posing a risk to your skin. UVA rays can penetrate deeper into the skin and contribute to premature aging and skin damage, while UVB rays are the primary cause of sunburn. It is therefore important to protect your skin from these harmful rays by applying sunblock, regardless of whether the sun is out or not. Remember, protecting 30

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your skin from UV radiation is a year-round commitment, so make it a habit to wear sunblock daily, even on cloudy days. After 5:00 p.m., you’re less likely to get burned without sunscreen because the UVB rays, which are chiefly responsible for sunburn, are less intense. However, you should still wear sunscreen because as long as there is daylight, there are UVA rays, and those contribute to aging and skin cancer. You peeked out the window and noted it’s a bit overcast? Don’t let it fool you. Take that extra minute and smear on some sunscreen. It’s safer that way.

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COVER FEATURE

Live Life! Disconnect to Recharge

By Tziri Hershkovitz

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Y Yossi and Blimie Klein* sat in the office of the fertility specialist, trying to wrap their heads around his unconventional recommendation. They were married for six years and had a darling five-yearold daughter. But despite repeated attempts to conceive again, they’d had no luck. Most frustrating were their repeated visits to specialists who assured them nothing was wrong. Time and again, they heard “Everything is fine. It will happen in due course.” This time, though, the answer was markedly different. Once again, the battery of tests hadn’t revealed anything to explain the secondary infertility, but the doctor looked at the young couple sitting across from him and said, “This isn’t my usual approach, but are you two type A personalities?” Blimie looked at Yossi, confused. Where was this doctor going with his line of questioning? “Pardon my saying it, but the nervous energy jumping off you two is enough to light up New York City for a night! I know this is unconventional advice, but perhaps you simply need to relax.” That July, for the first time, the small family decided to head to the Catskills for a month-long vacation. Nine months later, in April, their second daughter was born. Two years later, Blimie gave birth to their first son. His birthday is also in April. So is their fourth child’s. The above story is most likely not the universal answer to the long and often painful journey of infertility. It does, though, highlight the importance of taking a break.

Take a Break

As summer gets underway and the outdoors beckons, it is a good time to recognize the importance of the occasional disconnect from day-to-day reality. Vacations are not mere luxuries; indulging in some form of downtime is essential for our general wellbeing. *Names have been changed.

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Like kids in school in need of a recess break, continuous work without breaks can strain the brain into a state of diminished focus and heightened stress.

Our brains are powerful engines on constant alert, and they need moments of respite to evade burnout. Like kids in school in need of a recess break, continuous work without breaks can strain the brain into a state of diminished focus and heightened stress. In a relaxed state, our worries fade away like morning mist. Our brains, so grateful for the break, rejuvenate themselves, restoring their cognitive function to full capacity. As we bask in the tranquility of vacation, our minds hum with clarity, sharpening our focus and problem-solving abilities. 34

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This directly counters the common refrain, “But I have work responsibilities!” From a work standpoint, being in a relaxed state gets our creative juices flowing, actually upping our productivity even as we step away from the desk. Disconnecting from our work allows for our mind to reset and inspiration to dawn. “I used to take my lunch at my desk, trying to squeeze more work into my day,” Miriam shares. “I was surprised when my boss told me to take my lunch to the local park and not be back for at least half an hour. There was so much

ly. Multiple studies have shown that productivity and the general mood in the work environment have been greatly enhanced by vacations. In fact, employees who were encouraged to take a break, besides for their increased productivity, also reported feeling more valued and supported—which naturally translates into better performance. Besides benefiting our work, vacations instantly improve our mood. This allows us to better bond with those we are spending time with, creating wonderful memories and making the day stand out from the blur of those that came before and will come after. In the grand scheme of things, we rush through life attempting to check as many boxes as we can, and too often we allow responsibilities to suck the joy out of our days. Vacations infuse moments into our minutes and meaning into our moments.

A Wealth of Health

Vacations are directly linked to every element of our health. It is rather self-explanatory that an occasional break from daily responsibilities is important for optimal mental health, but it isn’t only our mind that benefits. Stress is the leading cause of a variety of physical ailments, with cardiovascular disease, diabetes, gastrointestinal issues, obesity and arthritis topping the list. The physiology varies with how stress relates to each illness. Let’s address them briefly: Cardiovascular disease: At 31 percent of the total of annual deaths, it’s a leading cause of mortality (more than double than that of cancer). Doctors caution about the four primary contributors to cardiovascular degeneration. The first three—poor diet, lack of exercise, and smoking—are widely discussed, but there’s a fourth cause, stress, which doesn’t get enough attention. Stress causes the blood vessels to constrict, raising blood pressure and elevating the heart rate.

to do; it felt like a waste. But he was right. I came back to my desk rejuvenated and somehow had a solid solution to the problem that had been bugging me. “I’ve since realized that this goes beyond utilizing lunch hour. Taking the occasional day off work midweek has similar rejuvenating powers.” As an employee—even more, as an employer or manager—it would be wise to recognize the benefits of taking a break. In whatever capacity one works, clearing our heads allows for new ideas to form more readily and creative-

Diabetes: This is impacted—and potentially caused—by elevated cortisol and adrenaline, which raises blood glucose levels, requiring more insulin. It may also impact the body’s ability to properly produce and use insulin. Gastrointestinal issues: Between a sympathetic nervous system and the upset of gut bacteria, stress hormones impact the release of toxins, metabolites, and neurohormones that can negatively impact our moods, in addition to the general health of our guts. We can keep going, but the point has been sufficiently made. As Pulitzer Prize winner, microbiologist, and pathologist René Dubos said, “What happens in the mind of a

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man is always reflected in the diseases of his body.” There are many ways of avoiding stress. Our mindset, nutrition, and even habits play a huge role. And vacation is a powerful and fun tool we'd be wise to do our best to utilize.

Know Why You Go

As you plan your vacation, instead of asking “Where should we go?” and “What should we do there?” try asking, “Why are we going?” Your goal may be to relax, have fun, disconnect from daily life, or perhaps better connect with your travel mates. Knowing the why will ensure you get the most out of your vacation. When Gitty realized she couldn’t afford to take a long vacation but still wished to give her kids fun family memories, she decided to completely and truly vacation in her own home. “This is our fifth year doing it, and I now prefer it to packing our bags and traveling. This vacation also gives me a break as I skip out on housework for a week. “Every day, we order brunch, take short trips to local destinations, and then have takeout for dinner. Planning in advance is key. From restaurants to attractions, a scheduled itinerary keeps our minds calm. “Housework is kept to a minimum, with the cleaning lady showing up a couple of times while we’re out. And to not be overwhelmed after, I’ve learned to toss one load into the washing machine every evening. “In essence,” she emphasizes, “we are absolutely in vacation mode! We're just having our adventures at a more affordable rate, and still having the comforts of home.”

Making Memories

A scheduled itinerary is important—it gives the day structure and prevents that frustrating floating feeling of a precious vacation day passing too fast. But let’s not get carried away with what a fun day has to include. We’ve been sold the lie that destinations and purchased experiences are what make vacations complete. In truth, your family is more likely to remember the ball games in the park, the splashing in the pool, and the race down the hill. And before crashing for the evening, consider making more memories with a board game in the hotel room, chasing fireflies in the garden, or stargazing in sleeping bags. The best memories are not bought; they’re the rich human experiences. “The living room in our hotel suite only had a king-size pull-out sofa for us four kids,” Chaim reminisces. “I still re36

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call jumping on that massive bed with my siblings as soon as it was unfolded. I also recall exploring the hotel and playing checkers in the backyard. Funnily, I don’t remember any of the daytime attractions—although knowing my parents, I’m certain the days were heavily scheduled with amusement parks and museums.” As parents, we want to give our children the ultimate vacation experience, but we’d do well to keep in mind that a stressed parental unit doesn’t make for fun family memories. Often, in our desire to create the ideal vacation, we run the risk of ruining it for others when things don’t go as planned. It’s important to take upsets in stride and expect to go off script.

Imperfectly Perfect

Let’s not expect perfection; that isn’t where the joy lies. When asking respondents for their favorite childhood vacation memories, the answers invariably involved unplanned fun. More than likely, a parent or two were disappointed with the “flop,” but for the kids it was the highlight of their vacation. “We did a joint day trip with my cousins,” Chanala shares. “I think the park was fun—I honestly don’t recall much of it. What I remember most is the sudden downpour that had us dashing for cover. By the time we got under the gazebo we were dripping wet—and loving every minute of it!” Shimon was 12 when he went on a family road trip. “We had a perfectly planned day but then we arrived at the restaurant only to find it closed for a private party. Without missing a beat, my parents went to the local grocery and purchased a disposable grill and the food to go along with it. The venue switched to the most perfect picnic at the lakeside. So different from yet another dinner in a restaurant setting; those moments won’t ever be forgotten.” Penina remembers, “We were rafting down the Neversink, not unlike the many times we’d done that before, when the inflatable boat wrapped itself around a large tree trunk that had seemingly sprung out of nowhere. We all had to get into the water to push the boat back into moving water, and quickly climb aboard before it took off without us! The amount of splashing and laughing made it far more exciting than a smooth sail.” And sometimes things don’t work out—at all!—and those trips can also be memorable. Attitude is everything. “Our most flopped vacation still has us laughing the most,” Yitty says. “The delayed flight, the missed connection, and it all started on the plane with a wad of gum on the seat in front of me! It got onto my skirt early in the trip and stuck

"By the time we got under the gazebo we were dripping wet-and loving every minute of it!"

with me throughout the 23-hour day! We also had disappointing weather—30s in Yerushalayim! There were more hiccups on that visit, but we opted to laugh each time and add it to the ‘fantastic list of vacation fails.’ It wasn’t the perfect trip, no, but it made for our best stories.” It’s about tempered expectations. If we expect no traffic, perfect accommodations, and well-behaved kids, we’re bound to be disappointed. Instead, if we set realistic expectations, mentally preparing ourselves for upsets—and already planning to laugh them off—we’re laying the groundwork for the happiest adventure.

The Joy in the Journey

When it comes to vacation, the goal is often to maximize happiness. Considering that, spontaneity seems like a fantastic and fun way to get there. But despite the carefree feel and playful approach, going on vacation from one minute to

the next has less benefits than a trip that is long awaited. From a financial perspective, booking at the last minute easily ends up costing more than it should, and for some, the packing and planning might be unnecessarily stressful. But those aren’t the worst parts. The greatest loss with these spontaneous vacations is missing out on a key aspect—the anticipation. Looking forward to something exciting is always healthy. Planned vacations allow us to revel in the upcoming event for the entire duration of our planning. The longer we anticipate, the more we prepare, the greater our joy. According to one study, we can experience bonus benefits of the vacation by looking forward to it. “We start to ‘consume’ a trip as soon as we start thinking about it,” says Matthew Killingsworth, co-author of the study. Another study from Holland found that travelers experienced the highest levels of happiness in the weeks before

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COVER FEATURE

Shabbos, My Shabbos True vacation is a complete disconnect and that is but one element of the tremendous gift of Shabbos Kodesh. Hakadosh Baruch Hu intimately knows our weaknesses and foibles and our propensity to keep going when we should really be taking a break. Our Torah, Divinely designed for us earthly beings, instructs us to pause, take stock of our surroundings, and disconnect to reconnect. Every week, as my mother-in-law sits down after candle lighting, she smiles and says, “What would we do without the heilige Shabbos?” What indeed? Shabbos sustains our neshamah as much as our physical beings. Just because we can keep going doesn’t mean we should. Blessed are we who have a Torah to remind us of this.

the trip, not after. Not even during the vacation itself. That isn’t to say there’s no room for grabbing a getaway or impulsively deciding on delightful downtime; it’s merely highlighting the value of anticipation and the difference it makes to our happiness quotient. “Our annual go-to is the August airshow in Atlantic City,” Avrum says. “The ‘tradition’ dates back over a dozen years and is always enjoyed tremendously. Even though the show itself is sometimes lackluster, it’s still exciting. All summer we have something on the books, something to look forward to.” Scheduled vacations can serve a purpose year-round. Simply marking the dates on our calendar can get the happy hormone of dopamine flowing through our brains every day, even when we are hard at work with our everyday responsibilities.

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Short and Sweet

There’s more good news: It isn’t necessary to take a long vacation to get most of the benefits. In fact, short breaks more often may be more beneficial for our mental well-being. Though vacations are proven to increase positive emotions, that boost in happiness is relatively short-lived—and the length of the vacation doesn’t determine the level of happiness. As we’ve discussed, it’s the anticipation of our trips that gives us the biggest happiness boost. And following the trip, it’s the memories, talking about it and looking at photos, that yield the longer period of increased happiness. We’d do well to plan more short getaways and revel in the excitement.

“My most memorable mini-vacation by far was a two-day trip to Israel,” Hindy says. "Time-wise it is really doable and totally worth it! Departure was Sunday evening and we arrived Monday midday. We left Wednesday late at night and were home by Thursday in the predawn hours. It was a whirlwind trip, packed with adventure, and we have the best memories of it!” A 2021 study showed that short breaks achieve restorative benefits on par with longer vacations. Even a ten-minute break can help boost our energy and wellbeing. Switching up our routine with a boat ride, picnic, or family game gives us time to strengthen our relationships. And because experiences need quiet time to imprint themselves on our memories, a cup of tea, a walk around the block, or just listening to relaxing music can help loosen tension and boost our memory. So while longer vacations can be lovely, shorter breaks offer a practical and highly effective way to gain similar restorative benefits. “When I spend a few hours in nature, alone, I feel like the richest person,” Idy states. “Hashem has blessed us with a magical world, and taking the time to appreciate it changes my perspective and increases my gratitude for the countless blessings in my life. Whenever I feel down or overwhelmed, I schedule some time outdoors for myself. This makes me feel enveloped by Hashem’s constant presence and boundless generosity and restores my sense of balance.” We don’t need to travel far or spend much to turn on vacation-mode. Pick a day, any day, and plan the perfect summer break. As the sun sets on that wonderful vacation day—whether it was action packed or chilled and easy—allow yourself to revel in those moments. Watch the colors streak across the sky and nosh on s’mores around the bonfire in your own backyard. Someday, these will all be stories and the moments will become old photographs. But you need to live it now to have stories for then.

Vacation Variables A whopping 42 percent of vacationers travel in July, making it the most popular vacation month, with May seeing the fewest travelers at 4.5 percent.

Calm or Chaotic? Relaxation and family time top the list of reasons for going on vacation, with 59 percent preferring a vacation where they can relax and take it easy, and 35 percent preferring an active vacation where they can do and see lots of things. Gender barely accounts for any disparity. Of those preferring relaxing vacations, 58 percent are women and 60 percent are men, making men just slightly more eager to kick back. Age did impact answers, but not enough to alter the final tally. While 43 percent of teenagers look for active vacations, 51 percent still prefer to chill. Among those in their forties, 64 percent are more inclined to relax. That number surprisingly drops as they get older, with only 57 percent of the over-60 crowd saying they want a relaxing vacation. Whether they’re relaxation or adventure focused, a majority—71 percent—of travelers said they prefer their vacations to be planned out, with set activities. Most vacationers claim to be looking for wellness activities, whether they prefer relaxing or active fun. From both groups, 55 percent said their favorite wellness activity is spending time in nature, with 37 percent—more than one in three respondents—saying they have had an epiphany when on vacation.

Getting Away with Work There are an incredibly high number of people who fail to take a vacation at all. In the workplace, people often have a “martyrdom complex”—the assumption that they will be more appreciated for showing dedication. Even among those who do take advantage of the days they are entitled to, 41 percent work during vacation because they want to be perceived as a martyr by their boss. One study went back to check on these people a few months after the vacation. Statistically they were all less likely to be promoted, versus those who fully took advantage of their time off.

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SECOND OPINION

NEW COLUMN!

“For Hashem gives wisdom; from His Mouth comes knowledge and understanding.” (Mishlei 2:6) Hashem is the ultimate Healer. Invariably, human doctors will at times be stumped, leaving us searching for alternate answers.

Too Much of a Good Thing Everybody in my family was hooked on smoothies. We’re a group of likeminded sisters and it had become a family project. We’d purchase organic fruits, vegetables, and sprouts in wholesale quantities and spend many evenings juicing, filling bottles, and freezing them. We were feeling invigorated and enjoying ourselves immensely, sharing recipes and tips. For quite a few months it was all wonderful, and we were full of wholesome energy. And then it started. First, one sister’s infant son developed eczema. A short while later, another sister had a painful UTI, and then a third sister’s newborn baby had severe reflux, practically from birth. Each child visited their respective pediatrician and was prescribed medication. The conditions eased but came right back as soon as the medication was stopped. Clearly, meds were not the answer. It was time for a second opinion. We went to a holistic nutritionist and were so proud to tell her all about our healthy diets. It turned out, our “healthy” smoothies were actually the source of all our troubles. Apparently, massive quantities of kiwis, pineapple, and mango might just be— particularly for babies—too acidic to digest. The juice from oranges and grapefruits, combined with pineapple, is also highly acidic, ultimately making women prone to UTIs. Recognizing how badly we’d messed up, we all took a step back from our juicing until we could figure out which fruits and which vegetables were beneficial for whom. We consulted with a reputable kinesiologist, and she tested each child individually and devised a super-safe smoothie that agreed with most. Our new smoothie included pears, bananas, coconut milk, and ginger. Meanwhile, our other smoothies are safely tucked away in the freezer for one day, when we feel up to trying again. Luckily, smoothies freeze really well!

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SECOND OPINION Compiled by Mimi Schweid

Gut-Wrenching

My 15-year-old daughter had been suffering from stomach pain, bloating, and diarrhea since the summer. On some days, the pain was so severe that she was unable to go to school. Her pediatrician sent us to a gastroenterologist for further testing. The tests came back positive for colitis, which is inflammation of the colon or large intestines that can cause diarrhea, bloating, bleeding, vomiting, and weight loss. My daughter was prescribed medication that was supposed to reduce the inflammation of the colon. The medicine worked for a few days, but then the pain was back. She also had strong sudden urges to use the bathroom. She dreaded going to school or on errands for fear of needing to use the facilities. During her formative teenage years, her life was essentially on hold. Worse still, the prognosis looked bleak. A diagnosis wasn’t enough; we needed a game plan we could work with. We needed a second opinion. This time, we were looking for a more integrative approach and went to a highly recommended nutritionist. She explained the importance of following a diet. Eating properly puts less stress on the colon and avoids triggering inflammation and bleeding. She instructed my daughter not to eat fried foods, raw fruits and vegetables, whole wheat and bran, and even beef. She also limited dairy consumption. To say my daughter was “not pleased” would be quite the understatement. We had a difficult time convincing her that by following this diet she could possibly be pain free. I finally suggested she only follow the diet for one week—and see whether it was worth it. I put a lot of effort into preparing special meals for her that included cooked fruits, vegetables, soups, etc., and after just two days, my daughter experienced almost no pain. I didn’t even have to encourage her to stay on the diet. She is still taking her medicine, but not as often as before. She has not missed school since and is looking forward to going to sleepaway camp. This involves more work on my end, obviously, since I will have to send her the food to camp, but bechasdei Hashem, my daughter is back to being a healthy teen.

Disclaimer: Always consult with a trusted licensed professional prior to discontinuing any medication.

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COMMUNITY 101 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!

IMPETIGO Impetigo, the common and highly contagious skin infection, has been reoccurring in my family for the past few years. It travels from one child to another and can last for months, even years. Are there any effective methods out there to stop this condition and heal it completely?

Don’t be lazy about bath time! Be sure to soak the infected area as often as possible. Use a more natural soap as not to irritate the area. Any sort of antibiotic cream should do the trick. When my son had impetigo, I found a loose type of band-aid that didn’t hurt when we pulled it off. And finally, the trick is tea tree oil. It’s the most widely used natural skin treatment and has been reported useful for impetigo, too. P. Somner, Monsey, NY My favorite pantry goto for healing is honey. Honey has long been used for medicinal purposes. Today, there is substantial data proving its health benefits. I applied some honey on my four-year-old daughter’s wart-like scabs. I’m definitely seeing infected spots reduce in size, and I’m hopeful they will go away entirely. The best time to apply any sort of cream is right before bedtime. At times, I’ll even sneak into my child’s room once she’s already fallen asleep and apply the honey on her then. Keep in mind that for optimal healing properties, raw honey is the best choice. You can wash off the residue with warm water and soap. Reila D., Crown Heights, NY

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Shevy R., Far Rockaway, NY

You don’t need to be a tea person to try this. Wet a chamomile tea bag and apply it directly on the sores. Chamomile is known to moisturize the skin and reduce inflammation. It should alleviate the discomfort and promote healing, too. S. Hyer, Lakewood, NJ

If the child is scratching the area a lot or it’s really itchy, Benadryl can help, especially at bedtime. However, it can cause drowsiness or even hyperactivity in some kids, so it’s probably not something you’d want to resort to too often. Other things that may help are baking soda or oatmeal baths (if the impetigo is on an area of the body that can be bathed). Kids are always looking for ways to spruce up their bath time. So, here you have it, add some baking ingredients to the mix for a real bubble bath! Impetigo spreads like crazy, so wash the bathroom towels after each use. Launder on the hottest setting to wash out any lingering bacteria. Practicing handwashing with the children is great. Also, keep their fingernails short. Bacteria, dirt, viruses, and even fungi thrive underneath fingernails. I hope these tips help! L. J.

Here is a great DIY home remedy for impetigo. Don’t throw out your grapefruit peels! Grapefruit peels are known to have strong antimicrobial activity against skin conditions. If you want to really take this a step further, grate and pulse the peels into a liquid and apply it on the sores.

Malka A., Monsey, NY

Impetigo can be stressful, especially when it shows in spots where other people can see. When we had impetigo making its rounds through our home, I focused a lot on our family’s food intake. My goal was for them to eat to boost their immune system response. Following a balanced eating plan that features plenty of lean proteins, fresh fruits and vegetables can do wonders for conditions like these. Designed to create an alkaline environment, decrease inflammation, eliminate toxins, and optimize nutrients, it is a great way to fight disease and infection before onset. Baruch Hashem, I’m grateful we were able to add more healthy options to our daily diet, and get rid of the impetigo, too! Bracha T. Rosen

Treat it like you’d treat a sunburn—with lots of aloe vera. This African lily plant is a common ingredient for moisturizing skin products. It has many benefits that can also apply to skin infections such as impetigo, and it can work really well to fight the bacteria. It can also help with the dryness and itchiness involved. Devorah, Brooklyn, NY

I’m a real straight shooter and never really got busy with segulos. That was until my toddler had impetigo dots all over his body that, no matter what we tried, would not go away. After months of trying many different methods, I was desperate to find a cure. Right around then, my son’s morah told me she’d noticed the impetigo and wanted to share a cure with me. She said to take wine from havdalah and dab it onto the dots. I was skeptical, of course. And when my son’s skin cleared up just a few weeks later, I was truly fascinated. Blumie R., Cleveland, OH My daughter had impetigo for a long while. Her pediatrician advised us to apply bacitracin on the affected spots three times a day religiously. This was definitely easier said than done! We had a whole band-aid and cream station set up in her room. Each time we applied the cream over her many “dots,” we sent up a tefillah that the skin condition be healed. Over time, many of the dots went away, leaving behind a brown spot instead. The pediatrician advised us to apply the bacitracin over the dots to help the scars go away, and they eventually cleared up. Stay true to the bacitracin and don’t give up! Pnina S., Jackson, NJ

Sounds familiar. Impetigo has been hopping from kid to kid in my house, too. I’m careful to wash towels, give the children baths separately, and soap their hands well. Still, for a long while, the skin condition was relentless. It was especially hard during the summer months when the children had swimming opportunities. I was in touch with their pediatrician all the time to hear when it was considered contagious. Eventually, it did go away—but not without leaving a small scar on the skin. I’ve been encouraging my children to apply moisturizer on these areas to help their skin fully recover. Constant bathing is important. The affected area should sit in soapy water (if possible) each day. Also, I’ve heard that certain detergents can have an adverse effect on this condition. I’ve switched to more natural laundry detergents, which has possibly aided the recovery. Good luck!

Please note: These suggestions should not be implemented in place of guidance from a medical practitioner.

This may sound far-fetched, but can you incorporate garlic into your children’s diet? Garlic has historically been used to treat bacterial, viral, and fungal infections. Studies have shown that garlic extracts suppress the two types of bacteria that cause impetigo. Another approach would be to place a cut slice of garlic on the sores. It may sting a little, so beware. Be consistent about it, and be’ezras Hashem it’ll do wonders for the sores.

Chaya M. R., Flatbush, NY

Next Up: I’m a 35-year-old woman and the last time I had braces was in high school. In recent years, my front teeth have started shifting against each other, causing a grating sensation. It happens very often, sometimes for days at a time. Any tips on how to deal with this?

Want to share what worked for you with a fellow Wellspring Community member? Send your response to info@wellspringmagazine.com. WELLSPRING / TAMMUZ 5784

FITNESS

The Scoop on Protein Powders By Chaya Tziry Retter, RDN, BS, CPT

WELLSPRING / JULY 2024

Think protein shakes are a good meal replacement? Think again. Our total daily calories are composed of three macronutrients. These are, in order of necessity, carbohydrates, fat, and protein. Each of these nutrients is essential to fueling our bodies’ functions, with protein responsible for growth and repair of the body, muscles, and tissues, among other crucial functions. A healthy person needs just about 0.8 grams of protein for each kilogram (2.2 pounds) they weigh. On average, that is approximately 50–65 grams. The good news is that most people consume plenty of protein and meet or exceed their daily recommended amount. One egg, half a cup of chickpeas, or a small handful of nuts all provide roughly 6 grams of protein. A piece of chicken or fish the size of a deck of cards offers about 30 grams of protein. What some might not know is that protein and carbohydrates are equal in terms of calories per gram, both measuring at 4 calories/gram. That means 30 grams of protein and 30 grams of carbs will both provide 120 calories. Trying to substitute overall carb consumption with protein will not only deprive the body of the essential functions that carbs provide (we need them to make up the majority of our daily caloric intake) but may also be causing a protein overload. Contrary to what many believe, excess protein does not get stored in the body as muscle. Any excess protein (or any excess nutrient for that matter) is stored in the body as fat. Additionally, too much protein can put strain on the kidneys to filter out excess amounts consumed. Excessively high levels of protein in the diet can also result in a reduced intake of other beneficial foods, such as fiber-rich fruits, vegetables, and legumes, which the body uses to feed and sustain gut bacteria. So why do people supplement with protein shakes? It’s a common misconception that a “maximized” workout is achieved only when one consumes a protein shake before or after. There is some evidence to this idea, but largely for bodybuilders and intense-exercise enthusiasts whose goal is to increase muscle mass significantly after hourslong or ultra-high-intensity training sessions. Aside from endurance building, the theory is that muscle burns more calories than any other tissue or mass, so the more muscle a person builds, the more calories their body will burn at rest, resulting in potential weight loss. While absolutely true, consuming excessive amounts of protein is not the way to accomplish this. The best approach to building muscle is through resistance training in addition to a cardio routine. Unless there’s a medical or other significant reason to supplement with protein, protein powders can often do more harm than good. If someone does need more protein, it’s

worth pointing out that protein from whole foods is often cheaper, less risky, and naturally includes other beneficial nutrients. If you don’t want to take my word for it, or do have a need for increased protein intake, let me walk you through the available options. To make protein supplements, protein is extracted from animal or plant-based sources, which range from cow’s milk and eggs to peas, rice, and soy. During processing, naturally-occurring carbohydrates, fats, minerals, and fiber are often removed, while supplementary nutrients, herbs, and even sweeteners may be added. Types of protein powders: Whey: This water-soluble milk protein is a complete protein, which means it contains all the amino acids the human body requires from food. The body absorbs whey protein quickly and easily. Casein: This type of protein is rich in glutamine, an amino acid that may speed up muscle recovery after exercise. Casein comes from dairy, making it unsuitable for people with milk allergies. The body digests this protein more slowly, so it may be best to take at night. Soy: Soy protein is an excellent alternative to whey or casein for people who do not consume dairy. It also contains all the essential amino acids. Pea: Many plant-based protein powders contain pea protein, which is a high-quality alternative to soy- and dairybased proteins. Hemp: Hemp seeds are complete proteins that also contain essential fatty acids. This makes hemp an excellent choice for those with dairy or soy allergies. It’s important to note for anyone considering protein powder that it is classified as a dietary supplement, which means it is not regulated in the same way as food or medicine by the FDA. Responsibility falls on manufacturers to ensure that their products are not hazardous, though many companies do not test for safety or efficacy before their products hit shelves. It bears repeating; consuming these foods in their whole form (low-fat dairy, soybeans, peas, and hemp seeds) is far more nutritious than consuming the powdered protein extractions. Unless recommended by a doctor or dietitian, keep your protein consumption as is and spend the extra change on a strength training exercise class. Chaya Tziry Retter is a Monsey-based Registered Dietitian, ACE-Certified Personal Trainer, and group fitness instructor. She is passionate about helping others lead healthier lives in a way that suits their needs. She can be reached at 845-540-4487.

WELLSPRING / TAMMUZ 5784

ASK THE NUTRITIONIST By Laura Shammah, MS, RDN

Q 46

WELLSPRING / MAY 2024

I find diets to be overly restricting. I work out a bit, try to curb the carbs, and drink plenty of fluids, but losing weight is just too hard for me. I’m content in my situation and don’t feel any regrets over my looks. Can I be heavy, healthy, and happy—all at the same time?

Thank you for bringing up this excellent question. I appreciate your perspective on dieting. I’m sure it’s the outcome of lots of hard work you’ve invested. You sound like a nutritionally mindful person, and a happy one, too. The fact that you don’t feel any unhappiness around your situation is excellent. It is a telltale sign of a positive and emotionally healthy outlook in life. Every individual is responsible for their own health. A person must make responsible food choices, exercise regularly, and maintain an overall healthy lifestyle, including annual physical examinations. A person should be vigilant about consuming the body’s requirement of all food groups so they ingest all necessary vitamins and minerals. Balance is key—and the true measure of health. After that, yes, a person can be “heavy, healthy, and happy.”

Here’s how. There is a great term out there in the nutrition world. It’s called “happy weight.” Happy weight is when you look your best because you feel your best. It’s that state when the body feels strong, healthy, and full of energy. Notice I didn’t mention any food restrictions. Happy weight is when you feel good, inside and out. It’s not an “eat whatever you please” fest. Absolutely not. Happy weight is when you are connected to your inner desires, are making healthy choices to reflect that, and are at peace with yourself. Your mind is clear, positive, and not weighed down with insecurities, anxieties, or fears. To some, it’s easy to find their happy weight. For others, it may take some time and trial and error until they settle down into a happy routine. It’s really all about tuning in to your intuition and feeling whole about your food decisions. Here are some tips to help you get to your happy weight. First, learn to love yourself. The first step toward finding your happy weight is loving—or at least liking—and accepting where you are in this moment. Stop counting calories, comparing your progress to others, and obsessing over daily weigh-ins. Write down the reasons why you should feel good about yourself. Write down the sabotaging thoughts holding you back from getting to your happy weight. Keep these two lists handy so you can read them when your mind doubts you. Find your happy workout. Happy weight is all about accepting what brings you happiness and doing more of those things. It’s not forcing yourself to do something that feels like torture. Many of my clients tell me, “I hate the isolation of a treadmill, but I have to do it to get my exercise in.” That’s not a very good route. Try a social-sports league like basketball or tennis instead. Don’t like waking up at 6:00 a.m. for a high-intensity workout? Find a yoga or Pilates routine to practice after work in the comfort of your own house. Even ten minutes of movement counts! Start small, try new things, and find what feels right for you! Get moving in the way that brings you peace and happiness. Make sure you see this time as a priority for yourself, rather than a chore. Eat mindfully. Mindful eating means slowing down and paying attention to your meal or snack. Ditch scrolling through your phone while sitting down to eat. Instead, pay attention to each bite, each chew. Eat more slowly. Savor the flavor. Enjoy without guilt. Honor your hunger and respect your fullness. All food provides our body with fuel, energy, and nourishment. Your body needs fuel to function; food is not the enemy. Food also has nutrients your body needs, and different foods have different nutrients. Keep this in mind as you establish your happy way. Healthy eating depends on your own unique needs. For example, mango or almonds as a food may be great for

most people but life-threatening to those who are allergic to them. Viewing foods as good or bad can create anxiety, stress, and guilt around food choices. This can make simple tasks—from a trip to the grocery store to dinner at home— difficult. It can also lead to continued disordered eating patterns, which can further impact mental health. A better approach we can all take is to give ourselves permission to eat what we want without judgment, and to pay attention to how these foods make us feel during and after eating them. It’s important to fuel our bodies, and it’s wonderful to enjoy eating without guilt or shame. We all feel conscious about our bodies sometimes. It’s normal for your body to fluctuate throughout life cycles. Bodies change all the time. Don’t beat yourself up for something that’s completely normal. Often, clients tell me that their priority is to lose weight, but when I encourage them to make a list of life’s priorities, weight is always last on their list. Here are some points that will hopefully be bumped up before losing weight: reconnecting with family, nurturing your mental health, getting back into your hobbies, finding a job, and so many others. Once a person’s priority list has been established, they will be able to focus on these things more fully instead of worrying about how their body looks. Focus on what your body can do. Many of my clients struggle to feel positive about their bodies. I understand it’s difficult for many people. Body neutrality is easier to get to when a person focuses their attention on what is actually meaningful about their body. Our bodies allow us to live, walk, and talk. This is so much more important than how our bodies look. It's a vehicle to help us go about our dayto-day life. When you have gratitude to Hashem for your marvelous body, and all the ways it has kept you alive, it shifts your focus away from what it looks like, to what it does for you, and have appreciation for that instead. Being in a good place, both mentally and physically—rather than focusing solely on a number on the scale—is a great feeling. It emphasizes self-love, mindful eating, finding enjoyable forms of exercise, and prioritizing mental health and self-compassion. Invest in those areas, too, as opposed to being solely focused on appearance. Last, quell the unkind voice in your head. If you’re feeling rotten about how you look and are hearing your inner critic rise up, a really good exercise is to ask yourself: Would I say this to a friend or loved one? If you wouldn’t speak such words to anyone else, why would you say them to yourself? The things we say to ourselves are often shocking, yet they go unquestioned. You are your own best friend—so treat yourself with respect. These are all everyday tips to help you find that happy weight. Keep seeking it out! You will find it and feel great.

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

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CUP OF TEA

nterviewing Vichna Belsky is like talking to a good friend. She is eloquent and easy to relate to, and she has a fascinating story to share. I’m curious about her neurographic art workshops I’ve been hearing so much about recently. “Neurographic art is a medium that helps a person bring out the truth from deep within their mind,” Vichna explains. “It allows the hidden self to be expressed in art form, bypassing cognitions, biases, and traumas that may be in the way. Some people are able to look at their art and immediately see messages in it. With time, more clarity often arises.” Listening to Vichna’s journey, the situations that prepared her for her life’s calling were clearly Divinely crafted, en-

WELLSPRING / JULY 2024

abling her to do what she loves and bring help, healing, and transformation to her clients. Vichna grew up in Brooklyn, a grandchild of four immigrants, much like most of her peers. As a child, she was always interested in art but never pursued it seriously. Already in her teens, she was avidly reading books about personal growth, relationships, and parenting. One of her favorite authors includes Rabbi Dr. Abraham J. Twerski zt”l. “I never spoke to him in person,” she confides, “but I once spied him in a grocery store. I granted him his privacy, though, and withheld the temptation to say hi.” Rebbetzin Esther Jungreis a”h is another author she reads over and over. “I first heard her live at my Touro graduation and subsequently met her in person about a decade later,” Vichna shares. “She was every bit as eloquent, state-

Cup of Tea with Vichna Belsky, BS, CLC AGE: 40+ LOCATION: Spring Valley, New York FAMILY: Mother of four girls: three post-high school and one soon-to-be 12th grader, and two boys

OCCUPATION: Certified life coach, psychology teacher, published author, graphic designer

PASSION: Helping people find and cultivate their best self SHE WISHES PEOPLE WOULD KNOW: Hashem makes no mistakes—whatever He sends is perfectly crafted for you.

By Devorah Levitz

ly, and captivating as people described her.” Once in Touro for computer programming, Vichna figured out how to register for art classes at no cost. The tuition was the same for 12 credit or 15 credits, so she simply added on art courses to semesters where she was only taking required courses worth 12 credits. Her first class, Workshop in Studio Art I, was based on the book Drawing on the Right Side of the Brain by Betty Edwards. Edwards posits that if you can see, you can draw, and Professor Leeds successfully showed the students how to do just that. In a later semester, Professor Atara Grenadir (currently chair of Touro’s art program) taught the students how to use oil paints, including mixing and shading. “Keeping an art journal was an integral part of the class,” Vichna relates. “It was fascinating to see how Professor Grenadir was able

to see so much of each student’s inner world by looking at abstract art in a journal.” While still in school for computer programming, through a humorous misunderstanding and a successful interview, she landed a job as the graphic designer for a young company. "My uncle knew I was involved in art and that I was in college," she relates. "Perhaps because he is an artist himself, he somehow assumed I was in college for art. I guess he didn't know that there were no appropriate fullfledged art programs available for a frum Bais Yaakov graduate, so I couldn't have been pursuing that major." Using her training from a certificate degree in computer graphics together with her somewhat limited formal training in art, she created designs for gift bags and related items, as well as packaging. After moving to Lakewood, she continued

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CUP OF TEA

working for that same company on a limited basis while building up her freelance business in graphic design. Most of the design work she does today focuses on organizing material to create a compelling and clear message. As a naturally organized person who thrives on removing clutter, she enjoys the process of taking the client’s raw thoughts and images and combining, creating, paring, and editing to create a clear website or compelling ad, brochure, or flier. Occasionally, she still does package design as well. Although she is a graphic designer by profession, Vichna always found herself gravitating toward teaching. She has taught every grade from kindergarten through 12th grade, and pretty much every subject as well. Most years she works as a substitute, so she is able to fit teaching jobs around her other commitments. She also taught adult classes in Tehillim and Mishlei both live and via Zoom. During her pregnancy with her second son, Vichna began struggling with arthritic pain in her joints. Although it got somewhat better after he was born, her right knee never seemed to heal. She took cortisone and gel shots, did multiple rounds of physical therapy, and even underwent a small surgery on her foot. Each treatment mitigated the pain slightly, but within a short time, she found herself back where she started and then even worse. At 40-plus, her gait resembled that of someone twice her age. When she heard about a therapist in Clifton, New Jersey, who focused on myofascial release, she knew she had to try it. “The myofascial release was enormously therapeutic. Though limited—I eventually did need total right knee re-

WELLSPRING / JULY 2024

placement surgery to regain full mobility—the improvement was instantaneous. The therapy focused primarily on a highly specific type of massage in a relaxing setting.” It was then, after a few sessions, that the myofascial therapist introduced Vichna to neurographic art to help release some of the pain, and as a closet artist, Vichna took to it right away. Soon Vichna became involved in Project Hope, a branch of Monsey’s Bikur Cholim that supports women when they or their spouse or child is going through a medical crisis. She decided to introduce the women to neurographic art, using canvas and acrylic paint as the medium. With the help of some generous sponsors, she purchased supplies and ran the first workshop. The feedback was wildly positive. After each workshop, women would request that she schedule another class with them. In 2024, after she received her official coaching certification from Rabbi Daniel Schonbuch, MA, LMFT, from his Torah Psychology School of Coaching and Counseling, she began running neurographic art workshops for other organizations as well. Women always ask her to read their paintings after the session. She prefaces her remarks by explaining that to fully read a painting and help guide a person, she would need to spend time getting to know them in detail. At group sessions she can only provide limited feedback based on the small amount she knows about them. For example, when running a workshop at a retreat for widows, she knows that each woman has lost her husband. Yet even with that limited knowledge, the things she is able to intuit from the

artworks are spot on. “At one workshop, the organizer and her assistant decided to swap paintings,” she tells me. “Each one presented the other’s and both listened carefully to the reading. Afterward, they admitted they’d attempted to trick me and shared that each reading matched the true artist better than it matched the presenting artist. I had no choice but to laugh with them. It was a good prank.” Sometimes it is astounding how much a piece of art can reveal. “At a recent event,” Vichna elaborates, “I noticed a certain animal in a woman’s painting, both for its color and its shape. When I told the woman what I saw, she gasped. Concerned, I asked her why she was so shocked. It turned out that the animal was the woman’s Hebrew name! I didn’t know in advance that this was her name, and the painter hadn’t realized she had painted this animal. Later, the woman called and shared how much more she saw once she recognized where she was in the scene.” Vichna has created a curriculum for the Introduction to Psychology and Developmental Psychology courses she teaches for college credits at local high schools. The material is thorough yet appropriate for a Bais Yaakov setting, and she is hoping to prepare it in book format so that more students can benefit from it. Although it is likely to appear in a more advanced semester, she is hoping to be able to include neurographic art in the final manuscript. Experience has shown her that so many people can benefit from this art form.

What Is Neurographic Art? Neurographica® was developed by Russian philosopher, psychologist, and architect Professor Pavel Piskarev in 2014. It is built on solid scientific principles, combining visual thinking with the laws and patterns identified by various schools of psychology, including neuropsychology, analytical psychology, Gestalt psychology, psychosynthesis, social psychology, and modern management theory. Our brains are made up of special cells called neurons. These cells transmit information, store memories, and create feelings. Through neurographic art, a person mimics neurons and neural connections in their artwork, thereby linking the conscious and subconscious mind. This intuitive and meditative process can be extremely calming and healing. Neurographic art requires a blank paper, a black permanent marker, and your favorite medium for coloring, be it crayons, paints, markers, pencils, or pastels. To create a piece of neurographic art, a person begins by drawing freely on the paper or canvas, while keeping to a few simple rules. Once the lines are created, each section is filled in according to what feels right. The goal is not to create a specific image but rather to allow the mind to express itself. The sections can be filled in with solid colors or a combination. Often, shapes emerge as the brain’s message coalesces. Neurographic art transforms stresses, hurts, and difficult emotions into beautiful art. As the art is being created, the process helps create new neural connections and pathways regarding the issue the person is focusing on. This creates a space for healing, growth, and fresh ideas. Vichna Belsky, BS, CLC, founder of My Path - Bishvili, is a certified life coach. She can be reached at (914) 200-3676 www.MyPathBishvili.com MyPathBishvili@gmail.com

COLOR MEANINGS RED

Power, strength, energy, heat, love, passion, danger, warning, anger

ORANGE

Excitement, confidence, encouragement, health, vitality, extroversion

YELLOW

Bright, vibrant, youthful, energetic, sunshine, hope, intellect, happiness

GREEN

Earth, growth, freshness, nature, balance, harmony, money, jealousy, envy, guilt

BLUE

Peace, tranquility, loyalty, security, trust, inelligence, cold, fear, masculine

PINK

Happiness, compassion, sweet, playful, immaturity, hope, inspiration, feminine

PURPLE

Royalty, nobility, spirituality, luxury, ambition, mystery, fantasy, moodiness

BROWN

Earth, outdoors, longevity, conservative, honest, natural, reliable

BLACK

Formal, classic, elegance, power, luxury, protection, death, mystery, evil

WHITE

Purity, innocence, goodness, fresh, clean, easy, simplicity

MEDICAL SAGA

WELLSPRING / JULY 2024

BATED BREATH “I couldn’t wait for my newborn to grow up…” As told to Tziri Hershkovitz She was mere minutes old when I first remarked on it. Her breathing was loud and labored. “Is everything OK?” I asked the room at large. But no one seemed concerned. “She’s fine,” the doctor said, distractedly. “She’s beautiful,” the nurse added, with a smile. I didn’t want to be an alarmist, but this wasn’t my first birth. And my baby’s breathing certainly did not sound “fine.” “Don’t you hear that?” I asked again, referring to her whistling breathing. I looked to my husband for confirmation, and although he didn’t seem as anxious as me, it was obvious he too had taken note of it. “You’ll look into it, surely,” my husband told the doctor. “Absolutely,” the doctor’s assurances sounded hollow, but the nurse gently removed my new daughter from my arms and advised me the baby would be looked at by the pediatrician. It isn’t unusual for a newborn to be taken to the nursery, but while waiting to hear if everything was alright, the minutes felt like hours. Finally, the doctor returned with my baby. “Laryngomalacia,” he stated matter-of-factly. “It’s just a floppiness of the laryngeal tissue, right above the vocal cords. It creates a stridor—a loud breathing effect—but as she grows older and bigger, the issue will resolve itself on its own. Typically, it will be gone by the time she’s eight months old.” For the meantime, I was advised to keep her in an upright

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MEDICAL SAGA

Recuperating from birth always takes a lot out of me, and since the doctor didn’t seem concerned, I decided I wouldn’t allow this diagnosis to stress me. Time was the healer, it seemed, and in my estimation, time had a tendency of passing fast. With my eldest’s recent engagement and my son’s bar mitzvah coming up, I had too much going on, too much to organize, for this minor hiccup to take center stage. We were discharged in the regular time frame, and after her kiddush, my little Suri and I went away to a kimpeturin convalescent home. The nurses there remarked on her breathing but accepted my explanation. As per my instructions, they kept her sleeping in an upright position and, from their end, everything seemed to be fine. During my stay there, I befriended a sweet woman named Ruchy. When she heard my baby’s labored breathing during feedings, she knowingly asked, “Laryngomalacia?” “How do you know about that?” I asked, surprised. Ruchy’s vast experience had included an encounter with this condition too. Her son, by then a healthy five-yearold, had similarly been diagnosed with laryngomalacia. Ruchy’s familiarity with the situation and her lack of alarm was comforting. She confidently assured me that her son had experienced no issues other than the signature loud breathing, and it had resolved itself easily and on its own. “The way they explained it to me,” she shared, “was that

“

I really didn’t want to worry, and I liked what she was saying. I so much wanted to believe her, but my daughter’s breathing was becoming louder with each passing day. That in itself should not have been surprising. I had been cautioned that as a child with laryngomalacia grows older and stronger, it is normal for the stridor to be louder and stronger as well. Still, it was jarring to hear the harsh, loud noise my little princess made with each intake of breath. It

WELLSPRING / JULY 2024

As I handed my baby back to the nursery, I asked the nurses about her weight, and they confirmed what I had suspected. It wasn’t merely a matter of Suri not gaining; with each passing day she was losing a few ounces. When our children are little, we are always advised to appreciate each moment and not push time. But I literally found myself willing the clock to move, hoping the days would pass faster. I couldn’t help wishing for my little one to grow up quickly and start breathing the way babies are supposed to. By the time I arrived back home from what should have been convalescence, I was a wreck. And I was scared. My baby was already two weeks old, but her breathing, to my ears, had only gotten worse. It was on my first night home that I called Hatzolah. Even in the “safe” sitting position it sounded as if my baby was gasping for air. The Hatzolah members were duly concerned and rushed me to the ER, but there the doctors came back with the answer I already knew. “You weren’t yet told about laryngomalacia?” They almost sounded annoyed. “She’s fine. She’ll outgrow it.” But she didn’t sound fine. The next day, I took her to a pediatrician, and he expressed concern. Finally. It was strangely validating, even as it was unnerving. I wanted

“You weren’t yet told about laryngomalacia?” They almost sounded annoyed.

it’s similar to a schlumpy sock. As they grow, the laryngeal tissue stretches and the noisy breathing just slowly fades. He was fine by eight months old. Really nothing to worry about.”

was even louder and more disorienting when I attempted to feed her. And if all that was not enough, Suri was barely eating. It took me almost an hour to try to get her to drink just two ounces of formula. Surely this wasn’t alright!

“

position. “The Doona car seat is perfect,” I was told. “Don’t worry,” the doctor further reassured. “This condition is very common. She’ll outgrow it before you know it.”

assurances, but I was glad that he too saw what I was saying. Suri was clearly struggling to breathe, and even more alarming was the fact that she was losing weight. But here again, he had no advice for me beyond the glib, “She’ll outgrow it.” What about until then? Chaim Medical directed us to a renowned pediatric pulmonologist, but he too was dismissive. “It’s called laryngomalacia,” he enunciated patronizingly. “That’s just what their breathing sounds like.” He went on to reassure us the condition was common, safe, and she was going to be fine. But as with the other times, as soon as I brought her home,

I almost immediately found her gasping for air—and I just turned around and rushed right back out the door. Over the next few weeks, our days and nights blurred into each other as we went in and out of the hospital, saw different specialists, and were repeatedly reassured that it was all going to be alright. All the while, my baby was growing skinnier and paler. Platitudes weren’t cutting it. My baby needed help! When she was five weeks old, I reached out in a panic to my long-suffering contact at Chaim Medical. I had meant to make it an early night, but my daughter’s stridor—the loud breathing—sounded like desperate gasps for air, and when she cried, it was wheezy and weak. They heard her loud breathing over the phone and realized the severity of the situation. Chaim Medical immediately made an appointment with Dr. Rudder, a specialist in Cincinnati Children’s Hospital and promptly called Vital One, the heimishe emergency medical transport team, to come evaluate the situation for transport. The Vital One volunteers were quick to arrive, but as soon as they took note of the infant’s pallor and difficulty breathing, they declared her condition too precarious for air transport. They didn’t feel comfortable taking responsibility. In the end, Chaim Medical had two members drive us straight through the night. I still get choked up when I recall their devotion and reassuring expertise. While we were en route, they reached out to the hospital to be ready for us upon arrival. These incredible volunteers dropped us off, ensured we were in good hands, and then turned right around and started their 11-hour drive back. At Cincinnati Children’s Hospital, Dr. Rudder again explained what we had heard repeatedly over the past few weeks. The literal translation of laryngomalacia is soft larynx. The vast majority of infants with laryngomalacia improve without intervention. In fact, 70 percent of infants have the stridor resolve itself by one year of age, and over

90 percent by two years of age. But our Suri’s situation was not typical. In situations like hers, where the severity of the infant’s condition results in difficulty feeding, poor weight gain, and even pauses in breathing, surgical treatment is recommended. Surgery for this condition is called supraglottoplasty and is usually performed through telescopes and instruments that allow access to the voice box through the mouth. Suri’s surgery was relatively quick. I know that because I recall my surprise when the doctor came into the waiting room and called my name. I looked up from my Tehillim and realized I had barely had a chance to daven. That night we found out firsthand about the amazing generosity and warmth of Bikur Cholim of Cincinnati. One incredible family provided us with a nourishing and revitalizing hot meal and offered us comfortable sleeping quarters (which my husband gratefully made use of as I spent the night at my daughter’s bedside). I’m eternally grateful for the amazing shlichim Hakadosh Baruch Hu sent us throughout the ordeal. It is heartwarming to know that wherever a Yid finds himself, if we reach out, we’re not alone. From Chaim Medical to Vital One to the Bikur Cholim of Cincinnati, the chessed in Klal Yisrael is inspiring! A few nights later, I called my friend Ruchy to relate our entire experience. She was surprised at how something as “routine” as laryngomalacia had turned into a life-threatening ordeal requiring emergency surgery. “I didn’t realize how much I needed to thank Hashem for the mildness of my son’s condition,” Ruchy mused. “I guess that’s the way it is. Hashem protects us every minute of every day, and we sometimes need a wake-up call to recognize just how grateful we ought to be.” I looked at my precious princess sleeping peacefully—and quietly—beside me and sent a silent “Thank You” on High.

WELLSPRING / TAMMUZ 5784

SEASONAL STUMPERS

NEW COLUMN!

by Draizy Israel

r e m m u S s n o i t u l o S

Poison Ivy The outdoors is calling! Hiking and exploring the outdoors is healthy and natural, but inevitably, there’s the risk of exposure to poison ivy and poison oak. If contact occurs, the goal is to minimize the potential rash by getting rid of the plant oil (urushiol) as soon as possible. University of Missouri researchers found that washing the area with an anti-grease dish soap breaks down the urushiol and reduces the risk of a rash by 57 percent. If the rash does form, don’t scratch! If the skin has not been broken (no cuts, scrapes, or open blisters) try an apple cider vinegar compress. Dip a cotton cloth in equal parts ACV and water, and apply to the rash for 3 minutes. The acid in the ACV will break down the urushiol that causes the itchy rash. Plus, ACV is antibacterial, so it helps prevent infection.

“Leaves of three, let them be!” A good starting point for outdoor safety talks, this cutesy rhyme does not cover all poisonous plants.

Head Lice Along with the joys of summer and the many opportunities for group outdoor activities comes the increased risk of head lice infestation. Start your defense early and protect your littles ones’ heads. Natural shampoos heavily scented with coconut, tea tree oil, lavender, eucalyptus, rosemary, lemongrass, or peppermint are popularly believed to repel lice. Another solution to prevent infestation is to halt and kill any activity before it gets out of hand. Get into the habit of blowdrying the littles’ heads multiple times a week. Each section of hair should be heated with hot air for three minutes. Concentrate on areas closest to the scalp, where lice and nits are generally found. Make sure to move the hair dryer back and forth to avoid causing any burns.

WELLSPRING / JULY 2024

Icy Cold Preparing drink bottles the night before can be a bit of a conundrum. Freeze the drink and you don’t have access to the refreshing liquid, but start it out in the refrigerator and it’ll be warm before you know it. Here’s a fun hack! The night before, fill your drink bottle with one-third water and lie it on its side in the freezer, making sure the water doesn’t plug the neck. In the morning, fill the bottle with your favorite beverage. It will be ready for immediate refreshing drinking and will remain cool for a longer time.

Ant Colonies

Bug Off Millions of people are affected annually by mosquitoborne diseases. Let’s keep those critters at bay. There’s no need to utilize toxic sprays when the natural world is replete with effective and safe solutions. Cinnamon, lemon, lavender, and basil are but a few of nature’s gifts that can disrupt all mosquito activity. Lemon scent repels mosquitoes and basil is toxic to their larvae. Lavender and cinnamon do both. Combine these ingredients to create the ultimate mosquito activity disruptor.

Ever wondered why ants invade your home in the summer? Turns out it’s simply a matter of space. As breeding season kicks into high gear, outdoor nests often become overcrowded—but there’s no need to share your space with the invading colonies! Lemons can act as a natural ant repellent because of their acidic oil and citric acid content, which can disrupt ant trails and kill them on contact. Here are some ways to use lemons to repel ants: Mix one part lemon juice with three parts water and spray around entry points like windowsills and door frames. For the ultimate-yet-safe ant killing spray, add citrus peels to a pot, cover them with vinegar, and heat until steaming. Turn off the heat and let the mixture sit for a few hours or overnight. Strain the liquid into a spray bottle and use it anywhere you’ve seen ants. Don’t toss the lemon peels though. Have them do double duty and place them near entry points like cracks, crevices, and floorboards. The ants won’t be back.

4 sticks cinnamon 1 lemon, sliced 2 cups water 1 tsp rubbing alcohol 8 drops basil essential oil (optional) 8 drops lavender essential oil (optional) Place cinnamon sticks and lemon wedges in a pot with water and bring to a boil. Turn off the flame and allow to cool. Strain into a spray bottle. Add alcohol and basil or lavender and shake well. Spray on skin, on door frames, and around the playground. Let’s pester those pests!

WELLSPRING / TAMMUZ 5784

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Marital stability; the foundation of a healthy home What we all want: Wallet Wellness

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Fresh Scents to welcome you home

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HAKOL BESEDER

NEW COLUMN!

A HAPPY AND HEALTHY HAVEN

Home...

By Tziri Hershkovitz

where it all begins In Parashas Balak, Bilaam attempts to curse the Yidden, but he’s stumped. “Mah tovu ohalecha Yaakov…” he sees the Yiddishe home, and in colloquial terms, he’s charmed. UNDERSTANDABLY SO.

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There’s something beautiful and even beguiling about Yiddishe family life. It is soft and sweet, yet somehow sturdy and strong. The Yiddishe home is the cornerstone of our existence. It’s the source of love, structure, support, and guidance that largely determines our future. Especially nowadays, with the lure and influence of the outside world, there is only so much we can do to stave off its impact. Although I suspect this has always been true on some level, we can all acknowledge that the level of modern decadence is unprecedented.

We’ve done this in all areas of our lives, and we’re still doing it. Innovation and gadgetry still appeal because we all appreciate having our work become easier.

The onus, as has always been the case, is on the Jewish woman, the mother, to protect and create a safe haven, a happy home, a content and calm corner where children can discover who they are and who they will become.

I’m certain there were some who balked at the idea of a new counting method. Or a new peeling method. “Why change the status quo?” they had likely argued. “The system is working just fine!”

That sense of calm doesn’t always come organically. Life is busy and there is often an undercurrent of that quintessential hustle and bustle associated with family life. Lovely life. Lively life. And we wouldn’t want it any other way!

Change might initially be difficult, but ease of function is something we readily adapt to. Our anxious emotional state, physical exertion, and even mental exhaustion can be alleviated with the right tools.

But there’s no rule stating that running a home is supposed to be difficult. Why then do so many rush around chasing their tails, overwhelmed and overworked?

There are countless tools—both tangible and conceptual—that already exist and can be life-changing. For two decades now, I’ve been sharing ideas that can lighten our workload and have it happen within minutes, with barely any conscious thought expended and even less physical effort. These ideas can alter our entire approach to life in

My opinion? They’re doing the math wrong. More specifically, they’re doing addition when multiplication is required.

The premise of “multiplication” exists in the realm of homemaking as well. Before the current form of the potato peeler, our grandparents were adept at peeling produce using a simple paring knife. Although they completed their tasks effectively, potato peeling is done far more efficiently today. Having the right tools makes the task easier, quicker, and more enjoyable.

Allow me to explain. When my daughter was five years old, her favorite activities involved crayons. Drawing, coloring, writing, it made no difference to her; we just had to remember to constantly replenish her stash. That summer, Walmart ran a special for those eight-piece Crayola cartons, and her adoring father stocked up on seven packs for his budding artist. My daughter ran over to me, “Look at what Tatty bought me! I wonder how many crayons there are in here…”

...a content and calm corner where children can discover who they are and who they will become.

“You’ve got fifty-six crayons there!” I shared in her excitement. She looked at me quizzically and asked, “You already counted them?”

general and homemaking in particular. I relish the opportunity to share those with you.

I smiled and tried to explain, “You have seven boxes of crayons, each box has eight crayons. It’s called multiplication. Seven times eight is fifty-six.”

In addition to the Hakol Beseder concepts, each month, our Wellbeing section will be’ezras Hashem bring you tips on marital health, financial planning, mental acuity, and overall happiness. Because the ultimate measure of our wellbeing is the state of our homes.

Her furrowed brows clearly indicated that she still didn’t understand. I smiled at her confusion and then the realization dawned on me. Multiplication as a concept isn’t entirely necessary. Humanity could have gone on coasting through life, doing accurate mathematics with only addition as a tool. Chances are we’d have gotten by. Sure, we’d be working longer. And harder. And we’d be more prone to error. Still, we would have gotten there…eventually. But that wasn’t good enough, so, being innovative and resourceful, we conceived a system that makes our work easier.

After all, a happy home is a healthy home. Tziri Hershkovitz is founder of Hakol Beseder and author of the book by the same name. She is passionate in her belief that Hashem designed this beautiful world to be enjoyed. Discover more on the free hotline, 347.772.1188, or visit www. HakolBeseder.org to sign up for the monthly newsletter, purchase the popular book, or register for Tziri’s life-altering workshops. Every woman is more than just a homemaker—and with the right tools and skills she’ll discover the bliss that awaits.

WELLSPRING / TAMMUZ 5784

HEALTHY HOME

NEW COLUMN!

By Tziri Hershkovitz

Natural Room Freshener Our sense of smell is closely linked to the part of the brain involved in our behavioral and emotional responses. Bad odors are undoubtedly annoying, and we all appreciate pleasant scents— but how can we best achieve them? Commercial air fresheners invariably contain toxic chemicals, but thankfully, in Hashem’s naturally glorious world, there are various viable solutions.

LEMON Got the heavy odor of fried food lingering in your kitchen? Cut a lemon in half and add it to a pan of boiling water. Allow to simmer and the citrusy steam will neutralize unpleasant odors, leaving a zingy aroma in its wake.

VINEGAR Kitchen smells getting to you? Pour some vinegar in a bowl and allow it to sit there while you cook. Even better; keep it on the counter overnight. Vinegar’s acetic acid neutralizes heavy alkaline odors, like pungent cooking smells and rotten food, and will get rid of unpleasant scents cheaply and easily. If you dislike the smell of vinegar, try a spray bottle. Spritz it in garbage cans, sink disposals, or the microwave, and wipe away with a paper towel. It’s still effectively vinegar, but this way, the odor will be gone— and the vinegar scent will dissipate faster.

OATS

COFFEE GROUNDS Burned food? Coffee grounds can help remove the smell from your kitchen because caffeine contains nitrogen, which absorbs sulfur and helps neutralize odors. You can use coffee grounds in bowls or containers to absorb the smell. Pour at least a tablespoon of coffee grounds into a small bowl and leave it out on your counter.

Oats are surprising odor eliminators, ideal for freshening refrigerators or even the entire kitchen. By simply removing the oat jar lid, odors are quickly absorbed—but be certain to dispose of the oats after.

ACT IVATED CHARCOAL Though messier to work with due to its inherently dark color, studies have shown that while both are effective at eliminating odors, activated charcoal surpasses baking soda in its potency. In the fridge, bathroom, or bedroom, opt for charcoal pellets instead of the fine ground powder and place in a satchel or a fabric-covered jar.

BAKING SODA From keeping an open box in the fridge to sprinkling on the carpet and vacuuming—after sufficient time has elapsed for grime to be absorbed—baking soda has unique detoxing properties. To keep in a closet or bedroom, just add ¼ cup baking soda to a canning jar and add 10 drops of your favorite scent essential oil.

WELLSPRING / JULY 2024

Scents Solutions We each have unique olfactory preferences. Although some scents are universally loved, ready-made scents are often heavy or unpleasant. Why not create your preferred solution? Below are the scents you’ll need to create your perfect environment. Here’s what you’ll need: 1 glass or ceramic jar with a narrow neck 5 Tbsp water 2 Tbsp alcohol 20 drops essential oils 6 reed diffusers or bamboo skewers Try blending different essential oils to create your favorite combinations. Keep in mind, sometimes less is more.

Did You Know? Certain smells are universally appealing. What’s not to love about the scent of coffee in the morning, flowers anytime, and freshly baked bread?

WELCOME HOME For small entry areas: Aromas to minimize that hemmedin feeling and create a perception of spaciousness may include essential oils of grapefruit, lemon, fir, juniper berry, scents of apple, cucumber, or freesia. For a pleasant, tried-and-true mix, combine the essential oils of sweet orange, cinnamon, vanilla, and pine.

BATHROOM To make the bathroom smell like a spa, look to fragrances like eucalyptus, lavender, cedarwood, orange, sage, peppermint, and ylang-ylang. For a refreshing and soothing, allergy relief combination, try 1 drop of lavender, 2 drops of peppermint, 2 drops of lemongrass.

UPSCALE HOTEL ROOM Transforming your bedroom into a serene haven is as simple as selecting the right scent. Try calming fragrances such as lavender, chamomile, jasmine, sandalwood, eucalyptus, and citrus to create the scent you’ll love.

SET THE MOOD POTTERY BARN BEDROOM For that pleasant “Pottery Barn” scent, combine rosemary, lemon, and a dash of vanilla. This delightful scent can be created through essential oils or actual lemon rinds, fresh rosemary herbs, and vanilla extract.

For a pleasant, uplifting feel: rose, geranium, orange, and lavender. For an intimate atmosphere: sandalwood or patchouli. For unwinding: geranium, lavender, or ylang-ylang.

WELLSPRING / TAMMUZ 5784

WELL ANSWERED

NEW COLUMN!

Well Asked—Well Answered Your Path to Clarity Begins Here By Vichna Belsky, BS, CLC

I go to the country for the summer and spend weeks living with a different crowd than usual. The amount of affluence I see intimidates me. I don’t know how much is real and how much is pretentious, but it makes me feel inferior. There seems to be an undertone of competitiveness. Perhaps it’s the close quarters or maybe just summer’s invitation to the outdoors, but it feels inescapable. I don’t like that it gets under my skin, but I can’t just look the other way. How can I overcome this? Signed, N. V. Green

WELLSPRING / MAY 2024

A group of children are gathered around a table overflowing with an endless assortment of craft supplies. Each child has an empty whiteboard to fill in as their heart desires. Some color their board with markers, crayons, or pencils. Others decorate with pom-poms, sequins, and perhaps a spray of flowers. The shutterbug decides to cover the board with criss-crossing ribbons to create a wall display for their favorite pictures. The sensory-loving child glues on felt, sandpaper, a container of slime, and some perfume samples. They each walk away proud and happy with their creation. This world is a great big smorgasbord. Hashem bestowed many gifts on the world, and they’re all for us. The gifts include things that are visual, tactile, monetary, emotional, and spiritual. They touch every aspect of our lives. Some are fleeting, others last forever. Some come, some go, and some return. Each person’s life is a board filled up with a continuously changing array of goodness. One person’s life may be filled with family and friends. Another’s is filled with intellectual curiosity and the gift of language. A third person has a life and home filled with material goods and brand names. And someone else may even have a board filled with doctor appointments and medications. Everyone’s board looks different, but everyone’s board is full. And since the One giving it all is Hashem, we can be sure that each board is crammed with goodness, even when it seems heavy or uncomfortable. Look at your board and notice what’s on it. Did Hashem bless you with good health? A loving parent, spouse, or friend? To start with, based on your question, I can assume some of your gifts. (1) You are alive. (2) You are relatively healthy. (3) You have sufficient resources to travel. (4) You have friends. (5) You are astute. (6) You have curiosity. (7) You can read. (8) You can write. What else can you add to this list? Gratitude is such an important part of our lives that it is the very first word we say upon awakening. “Modeh ani…” I admit to You, Hashem. I thank You, Hashem. I am grateful that You returned my soul to my body in complete consciousness. What a gift! As we go through the morning routine,

there are more opportunities for thanks. Thank You, Hashem, that I can stand, I can walk, I have clothes, I have shoes to wear and mitzvos to do. Thank You, thank You, thank You!

This world is a great big smorgasbord. Hashem bestowed many gifts on the world, and they’re all for us. One of the tenets of cognitive behavioral therapy is that a person cannot be both relaxed and anxious at the same time. By cognitively choosing the positive emotion, there is no room for the negative emotion. The same is true for many sets of emotions. A person who is grateful cannot be jealous at the same time. While somebody is counting their own blessings, it’s hard to count those of somebody else simultaneously. The key to cease feeling uncomfortable about other people’s gifts is to focus more on your own. Many people find that keeping a gratitude journal changes their life. According to published research, keeping a gratitude journal can lead to measurable health improvements. Being thankful actually causes more goodness in your life for which to be thankful. Choose any notebook and pen you like, find a safe place to keep it, and write in it daily. If writing isn’t your thing, set a daily alarm to remind yourself to take a moment for gratitude. Alternatively, you can choose a trigger event such as a red light. Every time you see a red light of any sort, stop, clear your mind, and think of something to be grateful for. As with any activity, the more you do it, the better you get at it. Start being grateful today (“Thank you for printing my letter!”) and watch your life change into a wellspring of blessings that leave you too busy to notice the details of other people’s spending.

We'd love to hear your questions! Email info@wellspringmagazine.com, subject: Well Asked. Vichna Belsky, BS, CLC, founder of My Path – Bishvili, is a certified life coach. When she’s not giving neurographic art workshops, you may find her teaching her high school students, substituting in a local elementary school, reading anything that’s printed, writing an essay or poem, planning something special to uplift the women of Project Hope, guiding a parent dealing with 22q11.2 deletion syndrome, or singing with a Soul Singers group. She tries to limit the amount of time she spends gardening. Her kids sometimes wonder if her favorite thing is cleaning, but the truth is, she prefers high-quality chocolate. She can be reached at (914) 200-3676 www.MyPathBishvili.com MyPathBishvili@gmail.com

WELLSPRING / TAMMUZ 5784

MARITAL HEALTH

NEW COLUMN!

A healthy marriage is the foundation of a healthy home—and as with all things health related, awareness and education are requisites. Hearing from the experts in the trenches can provide us with keen insight and valuable tips to apply to floundering, functional, and even phenomenal marriages. Because when it comes to helpful information, even the most robust of relationships stand to gain.

Stop the Pain

Not the Marriage

“Five years ago, Rabbi Shlomo Benzion Herbst zt”l, av beis din of Flatbush, asked to speak with me,” shares Moishe Herskowitz, a licensed clinical social worker and highly acclaimed couples’ counselor. “He was noticing the tragic uptick in divorces, and he asked for my help. ‘We cannot just be reactive,’ he told me. ‘We need to be proactive. I have spoken to many rabbanim regarding this issue and we all feel it’s necessary to educate young couples before the problems arise.’”

cially in the early years, when the couple’s communicating styles are still malleable. After some time, they fall into a pattern and it hardens like cement. It is far more difficult to undo a bad foundation than to set a good one right from the start.

At that point, Mr. Herskowitz had already been called upon by the beis din prior to each divorce case. “When a couple would approach the beis din for a get, Rabbi Herbst instructed them to first come see me. He told them he would not grant the get until they’d had their appointment. Bechasdei Hashem, I was able to prevent nine out of ten divorces.”

Too often, couples miss the danger signs and by the time they realize they are in trouble, they feel like they are too far gone, says Moishe. “It’s heartbreaking—mostly because it could have been avoided.

Booked “It was over ten years ago that Rabbi Yechezkel Pinkus zt”l asked me to write a book providing young couples with easily accessible marital advice and guidance.” It took many years, but in response to their requests, Mr. Herskowitz created a program for newlyweds, which he discusses in his book, Couples in Crisis: Stop the Pain, Not the Marriage. “It’s called The TEAM Approach—Torah Education and Awareness for a better Marriage. In the beginning, when there is still an anesthetic honeymoon effect, young couples can take advantage of these early stages and build a solid foundation.” Why wait for problems to arise? In every relationship there will be harder times, but when a couple has learned the proper communication techniques, those storms will be easier to navigate. “Even when things are going well, education is still very important. Communication skills need to be learned, espe66

WELLSPRING / JULY 2024

“It is important to note that at any stage, relationships can improve. Even the healthiest of marriages can benefit from learning how to better connect.”

“Invariably they all go through the same three steps. Step 1, they protest and insist everything is just fine. They pretend for as long as they can until they slide right into step 2, despair—at which point they feel resigned to their situation. Not knowing how to extricate themselves from their disappointment and possible depression, they slowly and tragically end up in step 3, a state of detachment, where the husband and wife finds themselves living separate lives. Even when the marriage doesn’t dissolve, the sad state of the relationship is devastating for all parties involved. “When there are children involved, as is often the case, the breakup of the family shatters their sense of security and impacts their ability to trust and connect—possibly for the rest of their lives.” The TEAM Approach for newlyweds attempts to prevent this fallout by helping the young couple build a healthy foundation before there are children on the scene. The TEAM Approach consists of just five steps, while the acclaimed original version has twelve. “The book is called Couples in Crisis, although the marriage does not need to be in a sorry state for the book to be beneficial,” Moishe explains. “Every marriage needs the tools to weather difficult times.”

Common Mistake Couples Make

Couples forget to say thank you, good morning, and good night. It sounds so trivial, but acknowledgement, recognition, and appreciation are the basis of a relationship. Two words can open communication and make a huge difference in the day.

The Cable Effect

“There needs to be five positive things said for every negative comment,” Moishe explains. “That’s the ratio. That’s the only way to keep the positivity flowing. Once the negative outweighs the positive, the flow is in the opposite direction and there will inevitably be harm.”

Bonus Tip

Whether newly married or a seasoned veteran, it is a great idea for couples to read the book together. Couples in Crisis: Stop the Pain, Not the Marriage is written in a light format. It’s user friendly with short chapters that pack a punch.

The Emotional Connection The Emotional Connection Formula was conceived by Mr. Moishe Herskowitz and is built on the awareness that women need TLC and men need RSP. Women want to know they’re thought about, loved, and cared for. That can be demonstrated in a multitude of ways. Men want to be respected, supported, and praised. “At the end of the day,” Moishe says, “both men and women need TLC and RSP—but our priorities are different.” We have different love languages, he explains. There’s a gender disparity. Men need to give TLC if they want to receive RSP. The biggest mistakes couples make is giving in the way that feels right to them, and not giving their spouse what they need. “We expect young couples to know something they have never been taught. Typically, they both mean well, but after finding their efforts not received in the spirit in which they were given, it’s normal to stop trying. “It should come naturally,” Moishe insists. “Men are naturally givers in a relationship. But when they don’t know what it is they are supposed to say, supposed to do, the flow of energy is corrupted. “We have a template to teach spouses to give in the form that will have it be positively received. Once they learn these steps and have a solid foundation, their marriage will be'ezras Hashem blossom and grow.”

About the Expert Moishe Herskowitz, MS, LCSW, CH, has served the Tri-State frum community as a couples’ counselor for 31 years. He is an adjunct professor at Touro College; the founder of the widely acclaimed Cable Therapy, an innovative program that provides couples with the steps necessary to embark on a journey of healing; and author of Couples in Crisis: Stop the Pain, Not the Marriage (Mosaica Press). Drawing on his knowledge of attachment theory, Imago therapy, hypnotherapy, transactional analysis, and other modules, Mr. Herskowitz has conceived a system that stimulates a flow of positivity between spouses and has helped countless marriages survive and thrive.

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LET'S GROW

NEW COLUMN!

by Mattie Steinberg

July Garden lovers often say that gardening is therapy, and that assessment might be truer than you’d think. Gardening can make us feel more peaceful and content. Focusing our attention on the immediate tasks and details of gardening can reduce negative thought patterns and feelings—and the effects last longer than just those few moments. “Gardening is cathartic for me,” my friend Rochel Leah says. “After a tough phone call, it takes my mind off things. It is so satisfying to dig some holes, pull out weeds, and nurture my little plants.” She’s not alone. Studies have consistently shown that caring for plants does more than merely lower stress levels. It also improves focus and even helps people recover more quickly from illness. The natural scents emanating from flowers serve as an olfactory haven, offering a gentle reprieve from the stress and anxiety that often accompanies injury. They may also reduce blood pressure, calm the heart rate, and reverse fatigue.

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For a sleepy-looking lawn, you might want to perk up the grounds with your used coffee grounds. Most grasses and plants prefer a slightly acidic environment for optimal growth—and coffee grounds can help create that for them. But it isn’t just the acidity, and certainly not the caffeine, that stimulates healthy grass growth. When spread over flower beds and lawns, coffee grounds slowly release nitrogen, a key nutrient for your garden, into the soil. Use the coffee grounds like mulch around plants or work it into the soil. Coffee grounds act much like compost, and they can improve tilth and add needed organic matter to depleted soils.

We know hydration is crucial for us—but our lawns need water too. Contrary to popular belief, though, watering daily is not ideal. It may cause your grass root system to become dependent on water, causing them to grow more shallow. Watering deeply and infrequently ensures your roots will grow longer and deep into the ground. To water well, timing is everything. During the heat of summer, watering in the early morning before the sun is fully up is best. This allows the water to soak into your grass before it is evaporated by the high heat of the day.

Myth: Watering the lawn in direct sunlight scorches plant leaves and the grass blades. The truth: The assumption is that the water droplets will act like tiny prisms, magnifying the sun’s rays on your greenery. But if you’ve ever witnessed a rain shower in the height of summer, you know the heat evaporates rain almost instantly. Watering on a bright, hot, and sunny day at the height of the sun will waste water, but it won’t scorch your leaves or grass.

If your apartment doesn’t come with a lawn, you can bring the wonder of the outdoors in with a jasmine plant. For centuries, jasmine has been used to help with stress, depression, and anxiety. The plant’s heady floral scent can soothe the mind and body. Jasmine’s aroma is described as rich, sweet, fruity, and sensual, and somehow it positively impacts the brain’s central nervous system chemical, GABA— relieving anxiety, calming nerves, and even inducing a restful night’s sleep.

Often called “the happiest flowers on earth,” sunflowers are the perfect flower for your garden. They are easy to grow, heat tolerant, and pest resistant. Their large blooms can evoke a warm feeling and may even stimulate serotonin production in the brain, making you feel happy and relaxed. Don’t have a garden? Cut blossoms can stay fresh indoors. Add 1 teaspoon of sugar and 2 tablespoons of lemon juice to the water and it will keep your sunflowers looking vibrant and healthy for up to two weeks.

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WALLET WELLNESS

NEW COLUMN!

Our mental and financial wellbeing are directly intertwined. In Wallet Wellness, we bring you practical and realistic financial advice and the menuchas hanefesh that comes along with it.

You Have It Backward: Understanding the Problem By Baruch Niebloom

Miriam sat at her kitchen table, staring at a pile of bills. The familiar anxiety crept in as she shuffled through them, trying to make sense of her finances. She had always believed that the first priority was paying for her housing. After all, a roof over her family’s head was nonnegotiable. But as the months went by, she noticed that once the housing expenses were paid, there was barely anything left for other essentials, let alone savings for the future. One evening, after the children were tucked into bed, Miriam decided to reach out to us for advice. She sent a message that read as follows: “My priority has always been to cover my immediate expenses first, like housing and other bills, and then see how much I have left for everything else. What’s your take? Do I need a different financial strategy?” This approach, while seemingly practical, often results in avoiding the larger financial picture because it 70

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feels too overwhelming. Many people struggle with this mindset, feeling that tackling long-term financial goals is too daunting. In truth, the skills needed to be intentional about our finances are much simpler than we think, and we can learn them together.

The Common Approach: Avoiding the Bigger Picture Miriam’s situation is not unique. It’s a common scenario many families face. The idea of tackling long-term financial planning can be intimidating. It’s easier to focus on the immediate needs, hoping everything else will somehow fall into place. However, this method often leaves families scrambling, unable to save for the future or invest in their dreams. For many in our community, financial planning feels like an insurmountable task. We prioritize immediate needs, such as housing, utilities, and groceries, and leave the

rest to chance. The fear of facing the bigger picture can be paralyzing. This mindset, although understandable, often leads to financial instability and missed opportunities.

doesn’t mean drastic changes overnight. It means small, intentional decisions that build over time. It’s about understanding that we have the power to shape our financial future.

Unpacking the Real Issue

Conclusion

Miriam’s message highlights a critical issue: the lack of intentionality in financial planning. This isn’t about making bad decisions; it’s about not making decisions at all. It’s about letting life happen to us rather than taking control of our financial destiny. Miriam’s focus on paying for housing first and dealing with everything else later is a reactive approach. It’s about surviving rather than thriving. Finally, Miriam decided to dig deeper into her financial habits. She realized that her approach was more about coping than planning. It was about immediate relief rather than long-term stability. She wasn’t alone in this realization. Many families face the same challenges. They make decisions based on immediate needs, often at the expense of their future goals.

Miriam’s story is just the beginning. As we explore a new perspective on financial planning in this column, we’ll uncover simple, practical steps to take control of our finances. By embracing intentionality, we can break free from the cycle of stress and uncertainty. Stay tuned for the next part of this series, where we’ll dive into actionable strategies to transform your financial future. In the meantime, take a moment to reflect on your financial habits. Are you making decisions based on immediate needs, or are you planning for the future? Remember, it’s never too late to start being intentional about your finances. Together, we can learn and grow, paving the way for a secure and prosperous future.

The Subtle Impact of Everyday Choices

ABOUT THE EXPERT

Consider a family deciding how much to spend on groceries each month. When budgeting $1000 or $1200, the $200 difference, although seemingly small, can add up over time. By spending more on groceries, they might be missing out on opportunities to save or invest that extra money, which could significantly impact their long-term financial health. This approach is not about making huge sacrifices. It’s about recognizing that each dollar you spend is a reflection of your priorities and further entrenches the financial habits you embody—whether they are beneficial or detrimental to your future. By focusing solely on immediate needs, we often overlook the bigger picture. This mindset keeps us trapped in a cycle of financial stress and uncertainty.

Breaking Free from the Cycle Breaking free from this cycle requires a shift in perspective. It’s about recognizing that financial planning doesn’t have to be overwhelming. It’s about small, intentional steps that lead to significant changes. Miriam’s journey is a testament to this. By understanding the impact of her choices, she began to see a path to financial stability and peace of mind. This shift is crucial. We need to move from a reactive approach to a proactive one. This

“Do not save what is left after spending; instead spend

Baruch Niebloom, a Baltimore resident, is a software engineer with ten years experience and is currently at Amazon’s AWS and the founder of frum.finance, a nonprofit organization focused on advancing financial literacy within the Orthodox Jewish community. Operating entirely on donations, frum.finance provides its services to all at no charge. Baruch founded the organization after recognizing many families lack access to financial guidance. Traditional financial planners often charge a percentage of assets, making their services inaccessible to many. Even those who have enough net worth to utilize financial planners often prefer the uniquely positioned, unbiased, and practical advice offered by frum.finance, free from any affiliations, kickbacks, or vested interests. The organization offers tailored financial education and support, including one-on-one financial consultations, online resources, and a supportive online platform of many hundreds of families. Emphasizing the importance of planning for future obligations like retirement, weddings, and tuition, the goal is to prevent placing undue financial burdens on the community or future generations. Baruch Niebloom can be reached at baruch@ frum.finance or via WhatsApp at 240-424-5219.

what is left after saving.”

Warren Buffet

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MIND AND YOU

NEW COLUMN!

Games are fun—and if we’re wise, fun isn’t something we ever opt to outgrow. It adds pleasure, positivity, and sometimes even purpose to our lives. It also immediately boosts our emotional wellbeing. Games requiring critical thinking provide us with benefits far exceeding mere entertainment. From the immediate skills learned to long-term brain health gained, puzzles can be genuine, quantifiable “health care.” Among their benefits, we find scientific evidence that puzzle games, by challenging the brain, enhance the functioning of cognitive indices, which result in reduced activity in the part of the brain producing cortisol (the stress hormone) and alpha-amylase (a stress indicator). In layman’s terms, by holding your attention, games take your mind off what is stressing you, allowing the tension to ease. There are countless games available from which to reap health benefits. Whether they involve words, numbers, or shapes, the critical reasoning will give your brain a great workout—and provide some fun and relaxation too. Each month we’ll introduce a new game that may well become your favorite!

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Don’t Limit Your Playtime Technically, any playtime is beneficial—but for optimal benefit, find a book of your favorite type of puzzle games and play daily.

KAKURO

Start with this:

The Japanese mathematical crossword puzzle Kakuro is a logic puzzle where you place numbers into a grid, so that the total of each row or column matches the number given in the corner.

Instructions: Kakuro has three simple rules: 1. A single-digit number needs to be placed in each empty square on the grid. 2. The numbers in each run of squares (either across or down) must total the number given at the corner of the run. 3. You can only use numbers 1–9, and no number may be repeated in any run.

Advance to this:

Tips: There are countless tricks you’ll pick up along the way, but here are some to get you started: • Work with a pencil. This allows you to write all the possible numbers in each square. Afterward you can erase them and settle on your final answer. • Start with short sets, like 2-digit entries with very low or very high sums (as those limit the options). • You’re at an advantage with numbers: there are limited options and the rules are firmly set. Familiarize yourself with all the options for each: › In a two-square set, the sum of 3 can only be created with 1 and 2; 4 can only be 3 and 1; 17 can only be 9 and 8. A three-square set and a total of 7 can only be 1, 2, and 4, etc.

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Our cans get colder in the fridge, offer single-serve convenience from home to picnic, and taste fresher longer. Whatever you’re thinking this summer, yes you can.

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JULY 2024 / TAMMUZ 5784 / ISSUE 101

MY TABLE: PICNIC PICKS

TIDBITS: 6 FOODS TO KNOW ON THE GO

NEW COLUMN: KITCHEN CURES

WHOLESOME BREAKFAST BOWLS SWEET SUSTENANCE FOR YOUR DAY IN THE SUNSHINE

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Editor's Note

Dear Cooks,

Hi! I'm so glad to be here! This month's recipes focus on breakfast, the start of a new day—and here I am, at the start of a new career. What could be better than being involved in food talk? It's my favorite thing. I genuinely enjoy good food ... the eating part, most of all. Breakfast is that magical meal that starts the day off right. With the proper balance of whole grains, protein, and fruit, we can energize ourselves and our family for the day ahead. Ach, whom am I kidding? Breakfast is a hectic mad rush happening on repeat as each family member stumbles into the kitchen, some with an appetite and some without, frantically looking around for calories to wake them up. I still remember when my friend Rochel Leah (name unchanged to incriminate the guilty) told me that in her house they all wash and bentch for breakfast. I had to check that we

had the same definition of “breakfast.” No, she wasn’t talking about the meal after Yom Kippur. She meant every. single. morning. It’s been about three decades, and now that she has her own children I sometimes wonder if they also wash and bentch for breakfast. I’m too scared to ask. One of the best things that happened to my breakfast routine was when my son discovered that he likes soft boiled eggs. With just an instant hot water machine, a pot, and a stove, I have a hot healthy breakfast ready in under ten minutes. The only problem is, I don’t like cooked eggs. I’d much rather have the Smoothie Acai Breakfast Bowl from this month’s feature—and it looks so simple to create! I think I’ll ask my kids to make me one.

k e m E a v i Av

Contents 79

6 Summer Snacks

80 SWAP

Kitchen Cures

My Table

Breakfast Bowls

By Yossi & Malky Levine By Yossi & Malky Levine

Encore

By Yossi & Malky Levine

by Esti Asher, MS, RDN, LD by Gitti Feldinger

Wellspring Contributors

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Treat Yourself Breakfast Bowls ’Tis the season for fresh, summery, and pampering bowls! Whether you’re planning an action-packed day or leisurely lazing at the poolside, start your day with these healthy and filling breakfast options. Do you prefer cool and refreshing or warm and cozy? Either way, we’ve got you covered! Bursting with color and flavor, these breakfast bowls will give your mornings a refreshing boost. Yossi and Malky Levine

Recipes, Styling, and Photography by Yossi & Malky Levine

BREAKFAST BOWLS

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Acai Smoothie Bowl On hot summer days, these cold and refreshing acai smoothie bowls can serve as a quick breakfast, lunch, or midday snack. Have fun with the toppings and let your creative side soar! Use your favorite fruits, nuts, and seeds to create a delightful combination.

1 cup Greek yogurt 600 g strawberries 1 pkg açaí ¼ cup pure maple syrup, or to taste Toppings Kiwi Banana Blueberries Pomegranate seeds Granola Chia seeds

Place all ingredients into a blender cup and blend until smooth and creamy. Transfer smoothie to a bowl and arrange toppings over it. Serve immediately.

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BREAKFAST BOWLS

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Breakfast Bowl Starting the day with a hot bowl of oatmeal cereal always brings back warm childhood memories. Here’s how to indulge in the adult version—complete with a full array of your favorite toppings.

1–2 Tbsp butter 1 green apple, diced 3½ cups milk 1 cup oatmeal ¼ cup maple syrup 1 tsp cinnamon Toppings Almond butter Nectarine slices Pecan Slivered almonds Dark chocolate chunks

Heat a skillet over medium heat and melt butter. Add diced apples and sauté for 5 minutes, until they soften a bit. Add remaining ingredients and bring to a simmer. Cook for 5–10 minutes. Decorate with toppings and serve warm.

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SWAP

SWA P

By Yossi & Malky Levine

Potatoes

Butternut Squash

Butternut squash can serve as an ideal replacement for potatoes in a variety of recipes. Besides having less calories, butternut squash is also high in dietary fiber, which aids in digestion and contributes to a feeling of fullness—making it a perfect swap for those looking to lose weight. This multifaceted vegetable is also an excellent source of vitamins A and C, which are crucial for immune function, skin health, and vision. Potatoes, while relatively nutritious in their own right, typically have lower levels of these vitamins. The winter squash also has a lower glycemic index compared to potatoes, meaning it has a less significant impact on blood sugar levels. In addition, the high levels of beta-carotene and vitamin C in butternut squash have anti-inflammatory properties, which can help reduce inflammation in the body and lower the risk of inflammatory diseases.

Butternut Squash Gnocchi This swap will soon become your go-to version of gnocchi. You may have come for the health benefits, but you’ll stay for the incredible flavor! A perfect dish for the summer months when the kids are clamoring for a filling lunch.

1 butternut squash or 2 cups puree

1 egg

2 cups whole wheat flour

Salt, to taste

Preheat oven to 400°F. Cut butternut squash in half lengthwise and remove seeds. Place cut-side down on a baking sheet. Roast for 40–50 minutes or until flesh is tender. Scoop out cooked butternut squash and mash or puree until smooth. Allow to cool. In a mixing bowl, combine butternut squash puree, whole wheat flour, egg, and salt. Mix until ingredients come together to form a soft dough. Transfer dough to a lightly floured surface. Knead gently, incorporating a bit more flour if needed to prevent sticking. Transfer dough to a bowl, cover with

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plastic wrap, and allow to rest for 15 minutes. Divide dough into a few smaller balls. Roll each section into a long rope, about ½ inch in diameter. Cut rope into 1-inch-long pieces. Using the back of a fork, gently press down on each gnocchi to create indentations (optional). Bring a large pot of salted water to a boil. Drop gnocchi into boiling water and cook until they float to the surface, approximately 3–5 minutes. Once gnocchi is cooked, drain and serve with your favorite sauce.

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ENCORE Recipes, Styling, and Photography by Yossi & Malky Levine

Piña Colada Mocktail Summer brings with it a need for cool, refreshing drinks. What better drink to serve than a mocktail that the entire family can enjoy? Not only will it cool you down, it will transport you off to an exotic island; think waves splashing against your ankles as you enjoy the warmth of the sun on your face. This piña colada cocktail (minus the alcohol, unless you choose to add that in) is creamy, sweet, and provides a good dose of healthy fat from the coconut cream.

4 cups fresh or frozen pineapple chunks 1 frozen banana, cut to chunks 1 cup coconut cream 1 cup pineapple juice 2–3 Tbsp honey

Place all ingredients in a blender cup and blend until smooth. Yield: 6 servings

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ENCORE

Poolside Strawberry Lime Smoothie I can never say no to a strawberry smoothie! If you are craving a refreshing summer treat, this cocktail is just the thing. A wonderful combination of strawberry, lime, and mint, this refreshing beverage is sure to quench your thirst and give you the boost of flavor you’re in the mood for. Bonus: you’ll get a nice dose of health benefits, like vitamin C and fiber from the strawberries and lime. 2 pkgs frozen strawberries 1 cup watermelon chunks juice of 5 limes 2 sprigs mint ¼ cup monk fruit sweetener 1 cup ice cubes

Place all ingredients in a blender cup, adding the ice last. Blend until smooth. Yield: 4–6 servings

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TIDBITS

Summer Snacks Refreshing

On the Go

BY ESTI ASHER, MS, RDN, LD As we transition into summer mode, schedules are changing, with more time outside and on the go. Pair that with increased temperatures outdoors, and it is a perfect time to speak about refreshing on-the-go snacks. While we may be more familiar with our go-to, shelf-stable, room-temperature snacks we bring with us when we’re out and about, a cold and refreshing option may really hit the spot!

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Smoothie/ Homemade Fruit Ices You may have tried making your own popsicles before, but have you ever thought of freezing a smoothie into individual cups? These are a refreshing and thirst-quenching option to have on hand to grab and go for any outing. The longer the cup sits out, the more it will thaw; more thawing time results in a smoothie consistency, while less thawing time results in a sorbet-style treat. Make sure to pack both a straw and spoon to help ensure you enjoy your snack thoroughly!

Yogurt Parfaits

Frozen Squeeze-Tube Yogurts

This option is great for a longer outing where you won’t be reaching for this snack for a while, so it can thaw enough to include fun mix-ins. Simply place individual yogurt containers in the freezer and then pack your toppings or mix-ins separately. These can include cut-up fresh fruit, dried fruit, nuts, seeds, and even chocolate chips.

The only effort this entails is placing individual yogurt tubes into the freezer. I love this idea as a snack option at home as well. Yes, we want to be mindful that some yogurts are higher in sugar than others, but overall, these are a great snack option. And with their protein content (and perhaps other reasons as well), they definitely beat the conventional ice cream or popsicle alternative.

Fruit Salad Perhaps the most basic and iconic summer snack is nourishing, hydrating, and always refreshing fruit! Feel free to stick to the simple and straightforward. Start by prepping only one type of fruit, and place in a readily accessible and portable container. If time allows, get more adventurous and creative with assembling a fruit salad combo of multiple fruits. Be mindful that certain fruits, such as apples and pears, will oxidize and turn brown if cut up in advance; if including such fruit, try submerging the fruit pieces in water or juice (such as lemon, orange, or pineapple) to keep them fresh.

Cheese Sticks An oldie but goodie, I’ve been recommending the following tip for a long time now. A cheese stick is a great snack component because it contains protein, is very portable, and is prepackaged, pre-portioned, and loved by children and adults alike. However, a room-temperature cheese stick is not appealing and a potential food-safety concern. A great tip is to keep cheese sticks in the freezer to help them maintain their temperature and integrity if you’re planning to take them out on the go. They thaw relatively quickly (especially in comparison to a yogurt or smoothie), so take into consideration the timing between removing from the freezer and eating.

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TIDBITS

Decreased Risk of Arrhythmia with Olive Oil– Enriched Mediterranean Diet

The study included 178,711 participants without IBS or celiac disease from the UK Biobank. In order to gain an understanding of participants’ diet, they completed 24-hour diet-recall questionnaires. Based on the data collected, scientists determined how much of the participants’ diet included UPFs. Ultimately, the study concluded that for every 10 percent increase in UPFs eaten, there was an 8 percent increased risk of IBS.

Esti Asher, MS, RDN, LD, is a Registered Dietitian Nutritionist and Self-Care Enthusiast on a mission to help women reach their ultimate health and wellbeing potential inside and out. She shares credible, clear, and inspiring nutrition information with women via her virtual private practice. To contact Esti with feedback or inquiries regarding her nutritional services, please email her at: esti@estiashernutrition.com or visit estiashernutrition.com.

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Ultra-processed foods (UPF) are foods that go through multiple processes and contain many added ingredients. Examples include candy, ice cream, packaged soups, chicken nuggets, chips, and sugar-sweetened beverages. UPFs are often higher in sodium, sugar, fat, and calories. While these foods may be included in moderation within a generally healthy and well-balanced diet, a recent study suggests that increased consumption of UPFs may be connected to an increased risk of developing irritable bowel syndrome (IBS).

SEE REAL RESULTS FAST 1

Increased Risk for IBS May Be Connected to UltraProcessed Food Intake

Before

Researchers divided 720 patients into two groups. One group was advised to follow a Mediterranean diet enriched with extra-virgin olive oil after their procedure, while the other group was not given any specific dietary recommendations. Patients were followed for 18 months and used an ECG recording device once per week, and a Holter monitor was after 6, 12, and 18 months. Overall, the group with the EVOO dietary intervention was found to have a decreased risk of arrhythmia recurrence.

After

According to the National Institutes of Health (NIH), an arrhythmia, or irregular heartbeat, is “a problem with the rate or rhythm of one’s heartbeat.” One of the treatments of arrhythmia is ablation, which is a procedure to treat atrial fibrillation. In a recent study, researchers analyzed the impact of an olive oil–enriched Mediterranean diet on patients who had ablation.

KITCHEN CURES

NEW COLUMN!

by Gitti Feldinger

K I T CC HU ER NE S Heal Your Stomach Woes

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Celery Juice

Banana

Water

Helps for: heartburn Commonly misunderstood as excessive gastric or hydrochloric acid, heartburn is most often caused by a lack of hydrochloric acid. Celery juice can be incredibly helpful for people prone to ulcers and acid reflux by increasing gastric mucus and healthily balancing their hydrochloric acid. For best results, drink pure celery juice first thing in the morning on an empty stomach.

Helps for: diarrhea Bananas can help with diarrhea because of their high fiber, potassium, prebiotics, and pectin. The potassium in the banana can help replace what’s lost through diarrhea, and the levels remain the same irrespective of the banana's state of ripeness. You might, though, want to opt for unripe bananas, as they are higher in resistant starch, which can help draw out moisture.

Helps for: cramping The body uses water in the digestion of food. Being dehydrated can inhibit this process and cause nausea and cramping. Be sure to stay hydrated by consuming water throughout the day, and up your intake if you have an upset stomach and suspect that dehydration may be the cause.

Chamomile Tea

Ginger

Prunes

Whole Grains

Helps for: gas and bloating Chamomile tea can be used for natural relief of an upset stomach. It relaxes the muscles of the digestive tract and reduces cramping and intestinal muscle spasms. Besides alleviating stress, a common trigger for bloating, the volatile oils in chamomile have a carminative effect, which means they break up gas in the digestive tract.

Helps for: nausea Ginger has antiinflammatory properties, which can help soothe an upset stomach. It also contains chemicals that can accelerate stomach contractions to move offending foods through the stomach more quickly. Try it in supplement form, or keep a knob of ginger handy and add it to your chamomile tea.

Helps for: constipation Prunes and prune juice are known natural remedies for constipation. They contain fiber, sorbitol, and polyphenols, which may help with constipation by changing the gut microbiome. Contrary to the common misconception, prunes contain almost double the amount of sorbitol as prune juice. So nosh away…

Helps for: indigestion or IBS Despite the popularity of lowcarb diets for weight loss, avoiding grains may not be ideal for the good gut bacteria that thrive on fiber. In addition to fiber, the betaglucan in whole grains encourages the growth of beneficial gut microbiota which produce short-chain fatty acids. These molecules encourage proper function in the cells lining the colon, where 70 percent of our immune cells live. Healthier stomach— healthier you!

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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.

The weather is inviting us outdoors, encouraging us to grab hold of the moment and make memories. What are your favorite picnic recipes, easily prepared in advance, and delicious when served at room temperature?

Compiled by Tziri Hershkovitz

Laura Shammah, MS, RDN My kids love quinoa and it’s just as delicious at room temperature. I mix in cucumbers, beans, peppers, chickpeas, olives—basically, whatever veggies I have on hand. I add a lemon oil dressing and it stays fresh for four days in the refrigerator. It makes the perfect anytime-snack, but because it can be eaten at room temperature, it’s the ideal snack to take with us on the run.

Shaindy Oberlander, BS, INHC Corn on the cob is a staple at our picnics. While I don’t serve corn all year round, I sure do in the warmer months. Corn does have a higher glycemic index and is not the healthiest of veggies, but it’s portable, tastes delicious both warm or at room temperature, and is enjoyed by my kids. I particularly love sprinkling pink Himalayan salt on the corn for added flavor. 96

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Dr. Rachael Teichberg My favorite picnic recipe is a roomtemperature salmon I serve with a big salad. I marinate my salmon slices in lemon juice, skin side up, 1 lemon per 5 slices of fish. I zest the lemons and sprinkle the zest on top, and then add salt and rub the fish with a small amount of turmeric and saffron. White wine and cloves of garlic are a nice addition as well. I broil the fish slices for 7–8 minutes (longer, when I do a slab). With no oil or sweeteners, it tastes fresh, light, and absolutely delicious!

Tanya Rosen, MS, CAI, CPT Two recipes I absolutely love are pita chips and hummus. Both can be made in advance. The pita chips can be stored in a sealed bag or container to maintain freshness, while the hummus can be frozen so it defrosts by the time we’re ready to eat. Homemade Pita Chips These are even better than storebought!

Bonus tip: These work great in salads. Roasted Garlic Hummus 20 garlic cloves, peeled 2 Tbsp extra-virgin olive oil, divided 1 can chickpeas, drained and rinsed 4 Tbsp fresh lemon juice 1 Tbsp tahini paste

Shani Taub, CDC When on the go, sandwiches never disappoint! My family loves turkey breast deli for dinner and almond butter sandwiches for lunch. To round out the nutritional value of the meal, freshly cut-up fruits and veggies also come along with us.

Sheindy Unger, CDC Hands down, my answer is roasted sweet potato. It’s so tasty when hot and crispy and equally good served at room temperature. It makes a great side dish, a perfect addition to a salad, and is delicious to snack on plain. I made this salad on Pesach, and I haven’t stopped making it since! The combination of crispy sweet potato, ripe avocado, and crunchy nuts is scrumptious and satisfying. Salad Sweet potato, roasted

Avocado, diced

Oil, for spraying

Crushed pecans

Salt, to taste

Red onion, diced

Romaine lettuce

Desired salad dressing

To roast the sweet potato: Preheat oven to 475°F. Peel and dice sweet potato. Spray oil generously and add salt to taste. Bake uncovered for 30 minutes or until crispy.

3 Pas 80-calorie wraps

¾ tsp salt

1½ tsp olive oil 1 tsp coarse ground sea salt Heat oven to 350°F. Spray a baking sheet with cooking spray or coat with oil. Lay wraps on a cutting board and place ½ teaspoon olive oil (or olive oil cooking spray) in the center of each. Spread oil around all three wraps with a pastry brush so it is evenly distributed. Stack the wraps and slice into 8 equal wedges, then sprinkle evenly with salt. Place wedges on cookie sheet, salt side up, being careful not to cover other wedges. Bake in preheated oven for 5 minutes, then check for doneness. They should be nice and firm with some possible browning around the edges. Remove chips that are fully baked and place the rest back in the oven for an additional minute. Tip: Make these your own by adding your favorite flavors or seasonings, such as vinegar, black pepper, chili, or cinnamon.

Preheat oven to 350°F. Remove the thin film of skin off the garlic cloves and cut off tips. Lay on a sheet of aluminum foil and toss with 1 tablespoon olive oil to coat garlic. Pinch foil closed and roast until the garlic cloves are soft, about 45 minutes to 1 hour. Then open foil and let sit until cool enough to handle. Transfer cloves to a food processor. Add remaining tablespoon of oil, chickpeas, lemon juice, tahini, and salt, and puree until completely smooth, about 1 minute. Serve sprinkled with sumac, parsley, and drizzled with more olive oil if desired. And don’t forget your vegetables. You can wash them, but keep them whole until you need them at the picnic. This way they remain fresh until needed (don’t forget to pack a knife safely). Or choose vegetables that hold up better throughout the day when cut up, like celery, peppers, broccoli, and carrots.

WELLSPRING / TAMMUZ 5784

HOLISTIC

c i t s i l Ho

Emotional Health By Tziri Hershkovitz Summer has a certain levity that takes hold of our hearts and minds. The season is slower and sweeter, creating a carefree vibe. Best of all is its magical glow that lifts our energy and mood. Simply stepping into summer’s abundant sunshine activates feelgood chemicals in our brains. In its original form, serotonin—the key ingredient in medicinal uppers—doesn’t need a prescription from a doctor. Serotonin can be produced naturally, and sunshine is the simplest way to get hold of this happiness hormone (the next best way is exercise). The sun also gives us our daily dose of vitamin D—and good thing too! We need vitamin D to integrate all the happy chemicals summer sends our way. So let’s get out in the sunshine and get moving! Too often, we eagerly await the hazy, lazy daze (pun intended) and don’t feel like working out. But then we’re surprised when we don’t feel that great afterward. While some downtime is good for us, extended pointless lounging isn’t. Our body is designed to move. A brisk walk, a few laps in the pool, and even jumping on a trampoline will stimulate endorphins and make us feel happier. Another way to produce endorphins is to do some housework. The physical activity is good for us, and feeling proud about our accomplishments will also give us dopamine, another feel-good happiness hormone. An additional way to activate dopamine is through anticipation. To avoid the slump after the excitement, keep planning! Yiddishkeit gives us a calendar full of anticipation-worthy moments. Whether it’s an upcoming simchah, starting a craft for Sukkos decor, or planning a short summer getaway, it’s the anticipation that matters. Happiness isn’t getting what you want—in fact, it’s when you arrive at that point that your dopamine starts to dip. So always have something on the horizon to look forward to, and make it a focal point. And finally, in the summer months we often have the kids around more. True, that typically does translate into louder noises and bigger messes, but don’t let that get you down. There’s an inherent upside: it allows us to indulge them—and ourselves—with plenty of hugs. When it comes to the tremendous health benefits of oxytocin, the cuddle hormone, proximity is a good thing! Summer, at her core, is happiness. Hakadosh Baruch Hu embedded nature with countless gifts designed to give us the best life possible. We’re surrounded with flowers; we merely need to reach for them. Let’s! Tziri Hershkovitz is founder of Hakol Beseder and author of the book by the same name. She is passionate in her belief that Hashem designed this beautiful world to be enjoyed. Discover more on the free hotline, 347.772.1188, or visit www.HakolBeseder.org to sign up for the monthly newsletter, purchase the popular book, or register for Tziri’s life-altering workshops. Every woman is more than just a homemaker—and with the right tools and skills, she’ll discover the bliss that awaits.

WELLSPRING / JULY 2024

Physical Health By Shaindy Oberlander, BS, INHC Here are some incredible pieces of information on the health benefits of avocado: Avocados are a rich source of oleic acid, a type of monounsaturated fat that has been linked to numerous health benefits, including reducing inflammation and lowering the risk of certain chronic diseases. Avocados are a nutritional powerhouse, containing a wide array of essential vitamins and minerals. They are an excellent source of potassium, which helps regulate blood pressure and supports heart health. Avocados also provide substantial amounts of vitamin K, vitamin E, vitamin C, vitamin B6, and folate, all of which are crucial for various bodily functions. Avocados are high in fiber. Fiber aids digestion, helps maintain a healthy gut, and promotes a feeling of fullness, which can assist in weight management. Additionally, the fiber in avocados can help stabilize blood sugar levels, making them a suitable choice for individuals with diabetes. Avocados are packed with antioxidants, including vitamins C and E, which play a vital role in skin health. These antioxidants help combat free radicals, reducing the effects of aging and contributing to a radiant complexion. The key to enjoying avocados without overindulging lies in portion control. One medium-sized avocado contains approximately 230–250 calories and 30 grams of fat, so moderation is essential, especially if you’re watching your caloric intake. For most adults, the general recommendation is to consume about half an avocado (around ¼ to 1/3 cup) a few times a week. This allows you to reap the nutritional benefits without going overboard on calories. Shaindy Oberlander, BS, INHC, a graduate from Mercy College and IIN, runs her functional medicine–based nutrition practice in Toms River, New Jersey, and virtually. Shaindy has tracks for teens, nursing and pregnant mothers, and women peri/post menopause, and tracks for women suffering from hormonal issues. She can be reached at 212.470.7660 or via her website at www.benefithealthprogram.com.

Spiritual Health By Rabbi Yehoshua Belsky, LMSW The hot summer months coincide with the weeks of Sefer Bamidbar. As many people travel to the country—their own midbar—away from the hustle and bustle of city living, what lesson can we learn from these parshiyos? In Parashas Chukas, after Miriam passes away, the well that produced water in her merit stopped flowing. The people complain to Moshe, asking why he had brought them to the midbar to die. Hashem tells Moshe, “Take the staff (mateh), gather everyone together and speak to the rock in front of their eyes, and it will give water” (Bamidbar 20:8). The Kli Yakar asks, “If Moshe was supposed to speak to the rock to produce water, what was the purpose of the staff? Why even bring the staff along?” To answer this question, the Kli Yakar quotes the Chizkuni, who states that the mateh referred to in the pasuk is actually the mateh Aharon that we learn about in Parashas Korach. There, Hashem told Moshe, “Take from each tribe a staff…and write on it the name of each nasi…Put them all in the Ohel Moed…and the staff of the one whom [I] choose will blossom” (ibid., 17:17–20). The next day, the mateh Aharon had blossomed, sprouted a bud, and its almonds ripened. This mateh became a symbol to Klal Yisrael that Aharon had been chosen by Hashem. It was this mateh that Moshe was to bring along to demonstrate that just like Hashem can make a dried-out piece of wood sprout and flower, so too can He make a rock give water. When Moshe instead hit the rock with the staff, it led to a reduction in emunas Hashem—specifically, the recognition that even natural phenomena occur purely according to Hashem’s will. It is apropos that these parshiyos are read during the summer months when many families are living closer to nature. It is the ideal time to focus on yad Hashem in things that seem “natural,” and to never forget Who is behind it all.

WELLSPRING / TAMMUZ 5784

U S

2024

A F O W T ARRIO R E S S R DE Is it Napoleon Ice Cream or Neapolitan Ice Cream?

At Mehadrin, we honor the name Ne·a·pol·i·tan because every warrior deserves to be known by their name. You may not be conquering Europe daily, but everyone faces battles in their own way and every warrior deserves a sweet treat to celebrate their victories.