Wellspring Issue #102 by The Wellspring

AUGUST 2024 // AV 5784 // ISSUE 102

VUR: A twisted mystery "My baby was having too many UTIs"

Choreographed Habits Hakol Beseder

Going Public with Private Info Well Answered

How could they do this to me? He shattered my child’s world. Why did things turn out this way? She embarrassed me in public! Why did it have to be like this? My family is broken. How can we moved past this? She ripped my soul. They were so unfair. I am crushed. How can I get past this? She obliterated my dreams. He bankrupted my business. She sabotaged my win. Who does he think he is? Why couldn't he have picked on someone else? I didn’t do anything to deserve this. She took away my joy. Why won’t he admit what he did? Why did I have to endure this pain? He made me feel worthless. Why did my dreams get crushed? She left me in agony. She stole that from me. He caused unbearable pain. I will never recover what he took from me. She stole my peace. Her jokes were always at my expense. He made my life a nightmare. Parents are supposed to protect their children. Why don’t they love me? She shattered my confidence. How do I forgive my childhood bully? He left me in darkness. He picked on me every day. She took away my trust. Why did it have to hurt so much? He annihilated my self-worth. He made me lose everything. She made me stop believing I could do it. He shook my faith. He filled my life with sorrow. They made my world crumble. She drowned my dreams. It left me hopeless. They left me with a burden I cannot bear. She caused endless tears. My peace and serenity got shattered. He suffocated my happiness. Why did he make my life fall apart? She made my heart ache. Why did he have to make me lose everything I cared about? He left me in ruins. Why did my hopes get dashed? She demolished my spirit. Why did my trust get broken? He left me feeling abandoned. Our business will never recover. He hurt my child. He left me in constant pain. He sucked all joy out of my life. She caused my heart to bleed. They turned my life into chaos. He obliterated my sense of self. How could he say that? Why did everything I loved get taken away? She left me feeling numb. Why did my security vanish? They made me feel like a failure. Why did my world get turned upside down?

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CONTENTS

26 AU G U S T 2 0 2 4 / AV 5 7 8 4 / I S S U E 1 0 2

20 WELL INFORMED

Cover Feature

Hakol Beseder

Second Opinion

Well Answered

Community

Fitness

Ask the Nutritionist

40 Cup of Tea

Springboard

Medical Saga

Spiritual Eating

Seasonal Stumpers

Torah Wellspring

Gut Reaction

Health Updates

WELLBEING

LIVING WELL

60 Marital Health 62

Let's Grow

Wallet Wellness

Mind and You

FAREWELL SEASONED

Holistic

Here’s The Catch DUCT

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EDITOR'S NOTE

n Monday evening, as we started counting down the Nine Days, I received a call from an unfamiliar number. The woman introduced herself as Shaindy Lieberman and she had an unusual request. She’d received a call from a woman whose two young children were in dire need of a refuah. An adam gadol had advised the distraught mother to get two hundred women to be mafrish challah on their behalf. He might as well have asked her to bake two hundred challahs on her own. How was she supposed to find that many women ready to commit?

hundred Yiddishe women committing to bake as a zechus for two young girls they never met. Tuesday the commitments continued, and at midnight, as we hit 196, plus the two challah groups that formed— one in the Catskills and one in Boro Park—we knew we’d done it. Wednesday morning I counted another seven and my heart soared. “We have reached 203!” I proudly posted on all the groups. “Mi ke’amcha Yisrael! When being mafrish challah, have in mind the two precious girls, and daven that in the zechus of the ahavas Yisrael we are witnessing, we are zocheh to the geulah—both on a personal and global level!” Mi ke’amcha Yisrael, indeed.

She called Shaindy, who often hosts challah groups, but those events are usually dedicated to an existing cause. The task seemed impossible.

The Nine Days had barely started, and it was evident the outpouring of love, the ahavas chinam we seek, is right here. It’s all around us.

Shaindy reached out to me to ask if I could possibly assist, and for a moment I was stumped at how to help; I don’t know that many people! But then I understood why she had been given my number. I am involved with Kallah Challah, an inspiring organization conceived by the indomitable Mrs. Blimie Brunner, le’iluy nishmas Mrs. Rifka Yocheved a”h bas Benzion Halevi.

“Hashem is not going to redeem us as individuals, He’s bringing the geulah for the nation,” says Rabbi Duvi Bensoussan.

Kallah Challah has volunteers across the country—and beyond—who take a challah dough to a kallah on the day of her wedding so as to amplify her precious tefillos even further. During the Nine Days, with no simchas demanding the organization’s attention, I suddenly realized the timing was ideal. I posted the request on nine of our Kallah Challah groups, and the responses came pouring in. From all over Brooklyn, Lakewood, Passaic, Baltimore, Upstate New York and the Upper East Side, my phone kept dinging. “I can commit.” “Count me in!” “Put me down for 3 doughs, may they have a refuah sheleimah bekarov!” As the news spread about a young mother asking for tefillos on behalf of her children, I got private texts and calls as well. I struggled to keep track as the tears blurred my vision. Hashem, look at your children! Look at the outpouring of love for a complete stranger!

WELL-PUT

Shaindy’s call had come at 8:58 in the evening and by 11 p.m., when I called her back, we had topped eighty. By the time I closed my phone for the night we had over a

Hashem, Your nation is ready. Every day we ask the Ribono shel Olam to rebuild Yerushalayim and the Beis Hamikdash, “Uvnei Yerushalayim … bimheira be’yameinu.” The tzaddik, Rebbe Naftoli Ropschitzer zy”a, suggests an important idea in understanding this bracha. The word be’yameinu can be understood to mean in our days—or alternatively with our days. The way we spend our days and what we do with our days, can contribute to the rebuilding of the Beis Hamikdash. The Ropshitzer’s keen insight, spells out for us the sacred task with which we are charged. In these Nine Days so many women took that insight to heart and utilized their days to speed up Moshiach’s arrival and bring the Geulah sheleima!

Tziri Hershkovitz tziri@wellspringmagazine.com

P.S. Please daven for the refuah of Breindel Yitta bas Yehudis and Reizel bas Yehudis, and may we be zoche to hear besuros tovos by all of Klal Yisrael.

"If you pause to consider it, you’ll realize that in the big picture, whatever you are busy with pales in comparison to the value of the person currently asking for your attention."

Leah Richeimer, Marital Health WELLSPRING / AV 5784

SPRINGBOARD

On Mindfulness, Hakol Beseder, Impetigo Solutions, and more

Mind the Moment Issue 101: Editorial

As an avid and eager Wellspring reader, I wanted to share some thoughts that came to me while reading the Editor’s Note in the July edition. Tziri Hershkovitz shared that as the co-founder of Hakol Beseder, she believes that homemaking should be easy and simple. She says, “In Hashem’s glorious world…there is no reason for us to go through life without enjoying every minute of it.” I quite agree, but we need to make that choice. Allow me to explain. Yiddishkeit, at its core, is supposed to be meaningful,

WELLSPRING / AUGUST 2024

rewarding, and pleasant, as it says, “Deracheha darchei noam.” I’m a firm believer that if it’s burdensome, then yes, we are doing something wrong. However, with the principles of Hakol Beseder and mindfulness (and I’m sure there are other mediums as well that I’m unaware of), we can relearn the beauty of Yiddishkeit. I’ve never taken Hakol Beseder classes, but from what I’ve read, I intuit that they focus on living a mindful life. I’m currently working on a project to share how mitzvos and psychology can be combined to make for an enriching, most rewarding, and meaningful life. Because, when we truly tap into the moment and understand our what and why, we live vastly different lives. It’s purposeful and beautiful, as Tziri stated.

When we know what we’re doing and the meaning behind the mitzvah, we experience it on an entirely new level, and it becomes exciting and enjoyable. We feel satiated and fulfilled, and any emptiness we’ve been feeling starts seeping away as we nourish ourselves with a true gift—the present moment in its entirety! Saralah P., Brooklyn, New York

Fanfare from a Fan Issue 101: Hakol Beseder

Congratulations on a job well done! The new Wellbeing section takes the magazine to a whole new level. There’s inspiration and practical advice for every aspect of our lives. In my younger years, when I was starting out as a homemaker, I had the Hakol Beseder book as my guide and avidly listened to the Homemakers’ Hotline. To this day, I have habits ingrained in me from the program. I wish you much continued success! A Wellspring Fan

Community’s Echo Issue 101: Community

Thank you for the comprehensive Community responses to impetigo. I was surprised you didn’t mention the only option that worked for my family. When my baby first got impetigo, we tried countless approaches, many of which were mentioned in Wellspring’s Community feature. Some worked better than others, but at the end of the day, the impetigo infection stayed and eventually made its rounds to my other kids. We finally discovered the amazing power of hydrogen peroxide. Unlike the other results, which were minimal and/or temporary, hydrogen peroxide healed the impetigo entirely, baruch Hashem. Leah W., Brooklyn, New York

WELLSPRING / AV 5784

SPRINGBOARD

Quick Question Question:

My baby is three weeks old and very sleepy. I have to wake her for each feeding, at which point she nurses for just three minutes and promptly falls asleep. She isn’t gaining weight properly. Her pediatrician suggested I supplement, so I gave her formula, but she barely drank any. Her face is very red, and people are telling me she’s probably jaundiced. Is there anything I can do?

Answer:

Yes. If your baby’s complexion looks darker than normal, you may want to check her for jaundice. It is very common, especially in infants and babies who were born early. If the bilirubin test comes back with higher than normal levels, you may want to discuss the situation with your doctor. See what they suggest, especially in light of your baby being sleepy and not gaining weight. In addition to the doctor’s recommendation, there is a two-pronged alternative solution for babies with jaundice—involving treatment for the mother for the baby. Mothers who are breastfeeding should take milk thistle and Jaundice Relief (Jaundice Relief is likely available at your local health food store, and is often recommended by mohelim—although it certainly is not only for mothers of baby boys). You might want to give the baby lycopodium 12c and massage her with vitamin E oil. Additionally, reflexology for the liver is non-invasive and has been proven very effective. Miriam Schweid, Health Consultant

Doing Double Duty

idea, combining both our physical and spiritual wellbeing.

Issue 101: Update

That is the essence of Wellspring magazine!

Thank you for a delightful magazine! Regarding the article “The Great Outdoors,” by Bayla Brooks, praise is deserved. The article describes the benefits nature has on our bodies, and it mentions a study that found “bringing blooms indoors once a week would be sufficient for us to reap the benefits when we look at them.” She went on to conclude that our Shabbos flowers can positively impact us throughout the week. This is a powerful and beautiful

Mrs. K. Brieger We hear you! There was an overwhelming demand for contact info for health consultant Chany Silber, featured in our May issue. Feel free to reach out to Chany at chanysilber@ gmail.com or 718.964.7681.

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.

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SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS

Rationalizing a Road to Religious Ruin We’re commanded to thank Hashem after eating a meal: “You shall eat, be satisfied and bless” (Devarim 8:10).

In fact, among the more than one hundred blessings a Jew makes during the day, only two are actual requirements from the Torah—the rest are Rabbinical injunctions. The other Biblical command is to say the appropriate blessings before learning Torah. What’s the common denominator? Specifically, why are we obliged to bless after we eat and before we learn? The Rabbis tell us that Torah learning leaves such a sweet taste in our mouth that we would be eager to thank Hashem for this wonderful gift after partaking of it. Before, however, as we anticipate wading through complex concepts in a difficult language, it can seem daunting. We are much less inclined to show appreciation prior to beginning such a challenging task. And that’s exactly when we should express that gratitude—not when we feel like it, but when we need to. For Hashem commands us to do things that don’t necessarily come naturally to us, but are good for us anyway; thus the mitzvah from the Torah to say birchas haTorah before learning.

WELLSPRING / AUGUST 2024

The same holds true with eating. Before sitting down to a meal, we’re often hungry and anxiously anticipating getting at the food. Of course, we’ll be appreciative and more than happy to acknowledge our Creator as the source of our satisfaction. But once satiety settles over us, our eager enthusiasm to say thank you can easily be erased. Our minds contract as our stomachs expand. And that’s exactly when Hashem charges us to think outside of ourselves—to appreciate His goodness when we’re more prone to concentrating on our own contentment. The consequences of not doing so are catastrophic. For the very next series of verses continue, “Take care lest you forget Hashem, your G-d, by not observing His commandments, His ordinances, and His decrees, which I command you today. Lest you eat and be satisfied, and you build good houses and settle. And your cattle and sheep and goats increase, and you increase silver and gold for yourselves, and everything that you have will increase. And your heart will become haughty and you

will forget Hashem, your G-d, Who took you out of the land of Egypt from the house of slavery…And you may say in your heart, ‘My strength and the might of my hand made me all this wealth’” (Devarim 8:11–14, 17). If we respect food as a vital necessity for our physical survival, and enjoy it while using it responsibly, we can grow to the highest spiritual heights by connecting intimately and consistently with our Creator. If, however, we treat it as a treat, a vehicle for

self-indulgence under the guise of a sacred service, then we’ve done nothing less than rationalize a road to religious ruin and physical harm. “It shall be that if you forget Hashem, your G-d, and go after the gods of others, and worship them and prostrate yourself to them—I testify against you today that you will surely perish, like the nations that Hashem causes to perish before you, so will you perish because you will not have hearkened to the voice of Hashem,

your G-d” (Devarim 8:19–20). Now these pesukim can either leave us trembling in fear or soberly encouraged with the assurance that if we make the effort to truly hear the voice of Hashem—how He wants us to respect and care for our precious bodies that He has entrusted to us— then we can use it as a tremendous vehicle for physical health and spiritual aliyah.

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.

TORAH WELLSPRING By Rabbi YY Rubinstein

CONSOLATION AND HOPE When my late wife a”h became ill, I asked to meet with her oncologist. We both came from the same hometown and although he wasn’t Jewish, I hoped that created a bond. I wanted to ask for a very big favor that would require him to ignore hospital protocol. I asked that if he had any bad news to impart, he would tell me first so I could decide when and how to share it with her. I didn’t want my wife to hear anything that could make her despair. I told him, “Jews exist through hope.” This kind doctor agreed. After churban Bayis Sheini, the world believed that hope had deserted us for good; but it remained, if only we looked to see it. The Talmud makes that clear in Makkos 24b: It happened that Rabban Gamliel, Rabbi Elazar ben Azariah, Rabbi Yehoshua, and Rabbi Akiva went up to Jerusalem. As they reached Har Hatzofim, they tore their garments. When they reached Har Habayis, a fox emerged from the place of the Holy of Holies. They started crying…but Rabbi Akiva laughed. 18

WELLSPRING / AUGUST 2024

They asked him, “Why are you laughing?” He said to them, “Why are you crying?” They replied, “A place [so holy] that it says (Bamidbar 1:51), ‘If a stranger approaches it they would die,’ and now foxes wander within it; shouldn’t we weep?” He said to them, “That is exactly why I laughed! It says (Yeshayah 8:2), ‘I shall have for Me faithful witnesses— Uriah the Priest and Zechariah the son of Berechiah.’ “Now consider, what is the connection between Uriah and Zechariah? They lived in different eras. Uriah lived at the time of the first Beis Hamikdash, and Zechariah lived at the time of the second! “The answer is that the Torah makes Zechariah’s prophecy dependent upon Uriah’s prophecy. With Uriah, it states (Michah 13:12), ‘It is because of you [Jewish leaders] that Zion shall be [destroyed and] plowed up just like a field.’ “Later, in the prophecy of Zechariah (8:4) it is written, ‘Old men and women shall once more sit in the streets of

Jerusalem.’ “As long as Uriah’s prophecy had not been fulfilled, I feared that Zechariah’s prophecy would not be fulfilled either. Now that Uriah’s prophecy has been fulfilled, it is certain that Zechariah’s prophecy too will come true.” Rabban Gamliel, Rabbi Elazar ben Azariah, and Rabbi Yehoshua said, “Akiva, you have consoled us! Akiva… you have consoled us!” What Rabbi Akiva gave Rabban Gamliel, Rabbi Elazar ben Azariah, and Rabbi Yehoshua was hope! In our lifetimes, even before the geulah, we have become used to seeing old men and women (and of course noisy, laughing children) in the streets of Jerusalem once more…and yet… Last Shemini Atzeres, October 7th, that “hope fulfilled” was shaken. Since then, the despair and the crying of Klal Yisrael has been heard again. It is imperative to remind ourselves of some fundamental truths that have always given us hope and kept us going. The first is Hashem’s words to Moshe Rabbeinu, in Devarim 14:1,

“Banim atem laHashem Elokeichem.” You are My children (and of course, He is our Father). Many years ago, I was concluding a talk in front of a large audience in London. Afterward, there were several people waiting to ask me questions. The last questioner approached me and asked if I lived in Manchester. I confirmed that I did. He inquired which area in Manchester, and I told him. Then he asked if I knew a certain person who lived there, and I answered yes. “How is he getting on?” he inquired. Next, he asked what this person did for a living and then how many children he had and how old they were. I tried my best to answer, and then it was my turn to pose a question. “How do you know him?” My questioner looked at me pensively, and a very sad expression passed across his face. He looked down at the floor, and quietly replied, “He’s my son.” I was taken aback and after a moment asked, “Forgive me, but how is it that you don’t know how many grandchildren you have?” I listened to his tale of a rebellious teenager who had gone off the rails in a big way. His parents had tried every tactic they could think of to make their son see sense. They had tried bribery and threats and had gotten other people to talk to him, but nothing had worked. One night, in both frustration and desperation, the father had lost his temper and screamed at his son, “Get out! Get out and never come back!” And that’s exactly what the boy had done. And 15 years later, with no contact with his parents since that day, we have a father asking the loaded question of “How many children does he have?” I listened with great sadness and told the father that although I didn’t know his son well, I felt sure he would like to see his father again. The father shook his head firmly and replied, “It’s too late now. Too much water has flowed under the bridge.”

Then an idea struck me. I suggested that if he gave me his address and phone number, I could send him regular reports on how his son and his family were getting along. The father liked this idea, and so we parted with me promising to keep in touch. When I returned to Manchester, by coincidence, I bumped into his son (you can always arrange a coincidence). I told him I had just returned from London and had met someone there who was asking after him. He inquired who it was. I paused and replied, “Your father.” He looked at me for a moment and then asked, “How is he getting on?” It was obvious that the son was as concerned for the father as the father was for the son. I explained that I thought his father wanted to see him, and uncannily, he replied in the identical manner as his father had. “I don’t think so. Too much water has flowed under the bridge.” I told him, “By coincidence, I am going back down to London again tomorrow (another coincidence). Suppose I were to take you to see your father and come in with you?” The son hesitated, but I was able to convince him to agree. When I arrived home, I phoned his father and asked him if he would be home the next day at one o’clock. He probably assumed I intended to phone with a report and confirmed that he would. I told him that I was bringing his son to see him! Before he could reply, I said goodbye and hung up. The drive to London passed unusually quickly. We parked outside the house, and I walked up to the front door with my very nervous companion.

I knocked on the door—the son was too nervous—but there was no answer. A minute later I knocked again and started to worry that the father had reneged. Then the door opened. The man who’d had so many questions two days before stood anxiously, looking at the face of the son he hadn’t seen for 15 years. I watched as tears welled up in his eyes and started to course down his cheeks. I looked at the son, and he too had tear-filled eyes. The son took one step toward his father, and the father rushed toward his son, folding him in a hug. After a few moments, they walked together into the house. I found myself wonderfully redundant and paused to wipe the tears from my own cheeks. I called out that I would come back in three hours or so to collect the son for the return journey to Manchester. A few months later, the son bought a house in London and moved there with his family to be near his father and mother. We are Hashem’s sons and daughters, and every father wants to welcome his children home again, especially Avinu Malkeinu. The second thing we must remember are the words of Yirmiyahu 23:7, where Hashem makes us a promise especially for times when we might start to despair and lose hope: “Days are coming, I promise, when no one will talk about the miracles Hashem did when He took us out of Egypt, but instead of how He took all of us out of the lands of the north and wherever we were scattered…to dwell again in their land.” Hashem said those words as a promise, and we hope it is fulfilled soon.

UK born, Rabbi YY 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.

WELLSPRING / AV 5784

UPDATES By Bayla Brooks

Ad Meah Ve’esrim! Want to live to 120? How these healthy habits after 80 can help.

It seems more people today are living to be centenarians; that is, people who have managed to live to the ripe old age of 100 or more. According to the Pew Research Center, centenarians currently comprise only 0.03 percent of the US population. However, that number is expected to quadruple, reaching 0.1 percent by 2054. But what is the secret to reaching an advanced age? Of course, arichas yamim is a gift from Hashem and determined Above. It’s a tremendously special berachah that we wish upon everyone, including our parents and grandparents, and even great-(great!)-grandparents. A recent study, published on June 20, 2024, in JAMA Network Open by a group of Chinese researchers, says that living a healthy lifestyle specifically in a person’s later years can be an important determinant of their longevity. The authors wrote that most previous studies focusing on lifestyle and life expectancy have concentrated on the effect of lifestyle factors in middle-aged and older individuals. They wanted to examine the effects on people age 80 and up, particularly to learn how likely they were to become centenarians. To study the issue, they used data from the Chinese Longitudinal Healthy Longevity Survey, one of the largest studies looking at this age group. Just over 5,200 people were included in the study, about 62 percent of them being female. Their average age was 94.3. It was found that healthy lifestyles in participants aged 80-plus were associated with a likelihood of reaching age 100. Delving more into the specifics of a healthy lifestyle for people over 80, Dan Gallagher, a Registered Dietitian with Aegle Nutrition, explained that while a healthy lifestyle may look slightly different for each person, certain things can help everyone. “Remaining active is top of the list on remaining healthy long into old age,” he said, “along with a sense of community.” While a sense of community was not one of the factors studied by the authors of the current study, Gallagher noted that people living in the Blue Zones, distinct geographic areas known for the greater longevity of their residents, tend to have a deep sense of community that helps them remain active and outdoors on a daily basis. “Add to that a diet that’s rich in healthy lean proteins and fats, and you have a recipe for longevity,” he explained. Gallagher further remarked that a person’s diet will largely depend on their specific nutritional needs. However, as people age, they tend to require more protein than they did in their youth. “Make sure you’re meeting your protein needs and giving your brain healthy fats and you’ll find it’s easier to remain active within your community,” he said.

WELLSPRING / AUGUST 2024

UPDATES

The Power of Walking

Taking regular walks may help reduce lower back pain If you are reading this, then you are very likely a human adult. If you are a human adult, then you have probably experienced some degree of back pain in the past. Lower back pain is incredibly common and notoriously difficult to treat. A new study, however, finds that a simple, cost-effective, and highly accessible intervention can make a real difference: walking. A new study, published in The Lancet on June 19, 2024, found that low back pain sufferers who walked regularly experience pain significantly less frequently. They also reported improved quality of life. Participants who walked regularly were half as likely to need time off work or require medical treatment than others. Dr. Tash Pocovi, lead author of the study and a postdoctoral fellow at Macquarie University, Australia, said, “Working in physiotherapy, it’s incredible to see just how prevalent low back pain is with reports that 620 million people globally reported experiencing low back pain in 2020. While it’s not considered a life-threatening disease, we can see the very serious impacts it can have on people’s lifestyle, ability to work, and overall quality of life.” For their study, the scientists recruited 701 people who had recently experienced an episode of low back pain. Split into two groups, one acted as the control, and the other embarked on a personalized walking program including six education sessions with a physiotherapist over six months. The scientists followed up with the participants for 1–3 years. They found that those in the walking group experienced pain that limited their activity less often than those in the other group. There was also a longer gap before they had a recurrence: an average of 208 days compared with 112 days. Pocovi said that she was not surprised that walking benefited these people because the intervention “helped get people moving, reduced their fear, and gave them strategies and confidence to self-manage their condition—all of which we know are important.” However, she was surprised by how much the intervention could impact people’s lives aside from improving their low back pain management. “While we were able to reduce the recurrence of low back pain requiring

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care-seeking by over 40 percent, we also had patients who reported improved sleep, mood, positive lifestyle changes, and improved management of other chronic health conditions,” she explained. Neel Anand, MD, an orthopedic spine surgeon and director of the Cedars-Sinai Spine Center in Los Angeles, California, who was not involved in the study, added a note of caution: “While walking is a great total-body cardiovascular exercise that can be especially helpful for people experiencing back pain episodes, be sure not to go too far or for too long if you’re in moderate to severe pain, and make sure that the walking surface is even, without too much uphill or downhill variation to start.” It is very pleasing to see the positive overall health implications of this easy intervention. Wouldn’t it be wonderful to avoid the back pain in the first place? Here are some tips to reduce the risks of low back pain: maintain a healthy weight, engage in regular physical activity, practice good posture, use proper techniques when lifting heavy objects, and avoid prolonged sitting. If despite your efforts at prevention, back pain still seems to be coming for you, do your back a favor and just... walk away.

UPDATES

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DEMYSTIFIED Myth: Caffeine Causes Migraines Is coffee the culprit? This is a myth. Caffeine does not cause migraine, but it can be a trigger for some people. Causes and triggers are inherently different, and it’s important to recognize the distinction. While coffee will never be the source of a migraine, it may bring it on. Coffee and migraine have a complex relationship. To make it more fiddly: excessive use of caffeine can trigger a migraine. However, caffeine, in general, can help alleviate headaches, including migraine headaches. Some people find drinking caffeine at the onset of an attack lowers the intensity and can help alleviate some of the pain, but regular use of caffeine as a treatment is not advised. To add another level of complexity, it has been found that drinking caffeinated beverages can start a migraine attack, but that caffeine withdrawal symptoms are an even more frequent migraine trigger. There is insufficient evidence to recommend caffeine cessation to all migraine patients. However, it is important to highlight that caffeine overuse may lead to migraine chronification, and sudden caffeine withdrawal may trigger migraine attacks. So, to all migraine sufferers: be wary of—but don’t shift all the blame onto—that steaming cup of joe.

WELLSPRING / AUGUST 2024

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WELLSPRING / AV 5784

COVER FEATURE

Let It Go

YOU NEED THE SPACE FOR BLESSINGS AND BLISS

“I’m never going to forgive him,” said my nephew about his sixth-grade teacher. “I can’t forgive him.” Ari’s teacher had insulted him in front of the entire class for nothing, he insisted. “I did nothing wrong! All the boys were doing the same thing—and he didn’t punish them.” Alright, so apparently Ari had done something, but that wasn’t the point now. It had been weeks and Ari was still angry with his teacher. Just the

WELLSPRING / AUGUST 2024

thought of entering the classroom made him double over in pain. Sometimes he claimed he had a headache. He wasn’t totally faking it. My friend Riki* said something similar to me about the askanim she believes messed up her parents’ marriage. “I can never let it go. They went back home to their own families, having broken up the only home I ever knew.” Mr. Brach* shared similar senti-

ments about the man who had intentionally undermined his business, “stuck a knife” in his back and pushed him out. “He’s going about living his wonderful life, totally not caring how he messed up mine. Why should I forgive him?” Riki suffers from migraines, acid reflux, and overwhelming anxiety. Mr. Brach experiences the same as well as obesity, exacerbated by emotional binge eating. They both know they’re

By Tziri Hershkovitz

not in the best of health and that the resentment isn’t helping them, but even mentioning the word “forgiveness” gets them upset.

By holding onto the grudge, they aren’t damaging any part of the offenders’ lives—they are, though, hurting themselves badly.

“He’s never even asked for forgiveness,” Mr. Brach seethes.

A study performed by Sapienza University of Rome shows that people who hold grudges are more depressed and feel more anxious and stressed. Holding grudges may cause high blood pressure, heart problems, lowered immunity, and inflammation.

The anger and pain expressed are perhaps justified, but Ari, Mimi, and Mr. Brach are hurting themselves in the process. The parties who wronged them have long moved on. Unfair perhaps, but nonetheless true.

Furthermore, those who can’t for-

give are more likely to experience cognitive decline, and as a byproduct of that, increased social isolation. “Forgive,” the saying goes, “not because they deserve it, but because you do.”

Hurt Hearts Holding onto a grudge is indisputably bad for our physical health. Ad-

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COVER FEATURE

ditionally, it adversely impacts our emotional and spiritual wellbeing. When Chani had a job interview with her sister’s ex-mother-in-law, she was surprised at how sweetly the older woman inquired about her former daughter-in-law. “I was worried there would be hard feelings here,” Chani confessed, but her future boss smiled and explained, “Why would I want the pain from those days to linger? If we want joy in our lives, we have to invite it in.” “Her words stirred something in 28

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me,” Chani says. “I’d had an experience where a neighbor had insulted me in public. Every time I passed her, the feelings resurfaced, and I would feel hot under my collar. I finally decided that I deserved peace. I realized that by not letting go of the anger, I was prolonging the pain. It took some time for this new reality to register, but now I’m a lot less likely to allow myself to get upset, and in the event that I do, I rarely hold onto the grudge.” As my friend Idy says, “I love myself too much to allow someone else’s bit-

terness and nastiness to hurt me more than it already did.”

Poisoned by Pain We can’t control the actions of others, but our reactions are entirely up to us. If everything in this life is here for a reason, perhaps some people exist solely to help us grow in tolerance and refine our middos. When Leah* shared with her mother that her daughter Chanala was chosen as valedictorian, Leah’s sister

retorted, “Makes sense. I’ve heard that lately they give it to those who need it most.” Leah was stung. This wasn’t the first disparaging thing her sister had said to her, but this time it was about one of her kids. “My mother would have been so proud of Chanala, and by extension me. My sister robbed her of that nachas!” Whether Leah was feeling bad for her mother or herself, her pain was real. But each time she relives that story, she hurts all over, all over again. “I know I have to let it go, but I can’t. Just the sight of her makes my blood boil,” she says. But Leah’s sister is always going to be present at big events in her life. By being angry at her sister, she is only putting a damper on her own simchas and her own happiness. As the saying goes, “Holding a grudge is like drinking poison and hoping the other person will die.” The only party still hurting is the one refusing to let go of pained feelings.

“I can’t yet. I don’t want to start the forgiveness process,” Malka admits about the school staff who hurt her child. “I genuinely despise them and am perfectly OK with that. There’s nothing here that needs fixing,” she insists. Except that she’s angry whenever she sees the people who’ve earned her ire, she gets triggered by seemingly innocuous stories, and her moments of happiness are overshadowed by resentment. “After all they’ve done, is there any rule that says we have to forgive?” Malka demands. The answer isn’t that clear-cut. Although there is a mitzvah to forgive those who ask for our forgiveness, mirroring kaveyachol Hashem’s behavior, the commandment doesn’t extend to those who have wronged us and don’t bother to make amends. That said, it is a middos chassidus, an admirable act, to work on being able to let it go.

To be fair to the hurt party, it isn’t a conscious refusal to let go. The incident caused them immense pain, and strong emotions don’t dissipate on command. And yet, there are actions one can take to facilitate the release, or at least the lessening, of the pain— but whether to do so is a choice one has to make.

Harvesting Health and Happiness

Sowing Seeds of Sanity

Although we do our mitzvos because Hakadosh Baruch Hu told us to, it is gratifying to know that they benefit us down here as much as up there. For instance, most of the halachos of kashrus have been shown to have health benefits, the learning of Torah is incredible for mental acuity, and as it turns out, many of our mitzvos impact our mental and emotional health as well.

Some have temperaments that get insulted more easily, while others would be hard-pressed to care. We don’t necessarily choose our personality type, but we all can cultivate the habit of allowing barbs to roll off us. When we maintain frequent reminders and a protective insistence that our happiness is not available for others to trample on, the mindset may allow us to get through challenging encounters more easily. It isn’t instantaneous though.

We are blessed to have been given the guidelines for a healthy and fulfilling life. When we live our lives according to the instructions commanded by our Creator, every element of our life functions in its optimal capacity.

That is the secret promise in Tehillim (34:13–15), when Dovid Hamelech asks, “Mi ha’ish hachafetz chaim — Who is the man who desires life,

who would love more than anything to see only good in his days?” And he answers, “One who turns away from the bad, and doesn’t focus or speak about the negative, just pursues peace and all good.” Letting go of grudges and focusing on the positive can chemically alter our psychological state and as has been proven scientifically, it can make us happier people. This secret to a happy life is obviously not my own. And, while it took psychologists a long time to discover the validity of this approach, it was spelled out in Tehillim over two thousand years ago. Opting to live a happy life is wise. Wiser still is equipping ourselves with the necessary tools to do so.

Mindset Matters Rabbi YY Rubinstein, author of Refuas Halev on Shaar HaBitachon, shares that when he presented the sefer to his rav, Rabbi Mattisyahu Solomon zt”l, the rav voiced his belief that if the mechaber hadn’t penned Shaar HaBitachon all those years ago, it would need to be written today as the ultimate antidote to the mental health crisis. When it comes to embittered feelings, our bitachon—the awareness of an Omniscient Creator—allows us to let go of our resentment in a wholly unique way. We recognize that Hashem, Who is all-powerful and all-knowing, orchestrates every detail of our lives for us. It doesn’t mean we approve of the hurtful behavior, or that we have to accept that their behavior was justified; it simply means we recognize that whatever happened to us was bashert—it was preordained by and custom-made by the One Who loves us. We don’t disagree that the party who said those hurtful words or stole our hard-earned money or spread lies about us did something wrong,

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COVER FEATURE

but whatever happened would have happened even if another person had been the perpetrator. Hating the shaliach is forgetting Who really sent the discomfort. When coming from a place of bitachon, it is easier to accept that the agmas nefesh, the heartache, was meant for us. In those circumstances we can even feel sorry for the poor souls we were the shlichim. When a car accident took the life of Yocheved’s little brother, her parents not only told the children to forgive their neighbor who was the driver, but they all said Tehillim for his wellbeing. The poor man was unable to forgive himself and would have to live with the guilt for the rest of his life, but the family knew it wasn’t intentional. When pain comes inadvertently through a good person, we can recognize the intent to harm wasn’t there.

Spiteful Spats Even when it appears a slight was intentional, we can still opt to focus on the times the offender was nice, or at least realize they must have been in a negative headspace to willfully hurt another person. Shifting our focus to their pain will more readily alleviate our own. But what about when the person seems to thrive on another’s pain? When Sruly was doing some renovations on his home, his neighbor seemed to take pleasure in obtaining legal stop orders on the construction. Tens of thousands of dollars were lost in the days and weeks the project was delayed. Sruly struggled with forgiving his neighbor. He was finally able to get past it when he fully internalized that the delays and the monetary loss would have happened regardless. The neighbor was just the shaliach. When a good person is the shaliach, as we mentioned, forgiveness can come more easily. When the antago30

WELLSPRING / AUGUST 2024

nist seems to have a rotten personality, it may be harder, but we can still pity them. Aren’t they a poor, sorry individual? If this is the personality they are dealing with, chances are their life circumstances must have been quite crummy for them to turn out this way. And even if it wasn’t, living with such a nasty temperament must make for a pretty lousy life. Individuals who gain pleasure from bringing pain to others have obviously never experienced true happiness. If we don't feel bad for them, we can certainly pity their family—and be grateful we’re not part of it. We cannot hate people we feel bad for.

Planting Empathy “When I was in high school,” Yehudis shares, “I had a principal who picked on me relentlessly, and I would cry buckets of tears. And then one day, I befriended one of his daughters and had a moment of clarity. I realized the principal wasn’t a bad person; he was simply not cut out for the job. I knew many other students who felt hurt by this man, and I felt guilty for my tears and for the suffering they might bring upon his innocent family. I davened so hard that my pain should not hurt that family, chas veshalom. It took a while for the hurt to dissipate entirely, but I don’t doubt that my ability to forgive came from the fact that I genuinely wanted to wish him and his family the best. “In the years that followed, I remember being happy every time I heard good news from their family. At this point, although I recall everything that transpired in those years, I can definitively state that I harbor no illwill.”

One Bucket Down There’s another way that we can use our bitachon to help us cope.

It is said that the amount of pain a person experiences in his life is bashert. Therefore, every time we encounter hardship, financial loss, or heartache, it is subtracting from the sum of suffering we are meant to encounter. Chaim purchased beautiful windows that would open up his living room to beautiful views and a spacious feel. When his neighbor saw the delivery arriving, he made a huge fuss, insisting that he would not give permission to have the windows installed. Chaim hadn’t thought to ask, because he knew he was halachically and legally permitted to make the renovations. Indeed, Chaim’s rav assured him it was OK. But Chaim decided to keep the peace and stashed all the windows in the basement, hopeful that one day his neighbor would change his mind. But each time Chaim came across those windows, he’d feel a simmering anger that could not be quelled. And then he thought of saying Mizmor LeSodah. “Whenever I feel frustrated, I remind myself that this pain is tolerable—but it is also subtracting from the suffering I am meant to endure in this world,” he explains. “When put into perspective, when compared to the inordinate pains people experience, I’m getting away with just mild discomfort! How can I not be grateful and sing? By focusing on this opportunity as a blessing and reciting Mizmor LeSodah, I’m associating a positive sentiment with the windows. I’m not totally there yet, but I hope I’m heading toward forgiveness. The pain has certainly eased.” In a heart watered with gratitude, seeds of resentment will struggle to sprout.

Facilitating Forgiveness But not everyone is ready to make the mental shift on their own. Sometimes individuals need to be coaxed and encouraged to make peace. Mrs. Friedman has been orchestrat-

An Auspicious Time ing shalom for over a decade. One way she encourages people to reach out and forgive is by telling the beautiful story from the Slonimer Rebbe zy”a, in his sefer Yesod Ha’avodah.

Esther, Mimi, and Shayna* were childhood friends who started a home decorating business together. After over a decade, Shayna, the CFO of the operation, orchestrated events that won her an exclusive deal, irrevocably damaged the business (it had to close), and understandably dissolved the decades-old friendship.

“He told his chassidim, ‘There is a door in Gehinnom that leads into Gan Eden.’ The talmidim wondered aloud whether this door is locked, but the Rebbe assured them it isn’t. It is just very very low, and guarded by two malachim. Only someone who has humbled themselves in their lifetime can earn passage through that door.”

Esther and Mimi were reeling. It wasn’t only the exorbitant financial loss and the shuttering of their beloved store; it was the proverbial knife in their backs. The three former friends each went their own ways. Shayna moved out of the community and life should have chugged along. But it didn’t.

Mrs. Friedman explains to people the richness of the opportunity before them. “You can create a ‘get out of jail free card!’ I also tell them, ‘When you make shalom, it creates a tremendous eis ratzon in Shamayim.’ Many are wise enough to utilize the opportunity as a zechus for one who needs it.”

But her husband kept at it. He pointed out how she was barely functioning. It wasn’t only her moods that were impacting the home; since “it” had happened, Esther’s sleep and overall health had clearly been impacted.

Indeed, stories abound about individuals who have forgiven and seen indescribable and improbable yeshuos and refuos. The berachah may have come from the zechus of forgiving, and we don’t doubt mechilah creates a tremendous kiddush Hashem and impact in Shamayim, but in addition to the impression up there, there’s an explanation down here— when we let go of the toxicity simmering inside, when we forgive, with Hashem's help, we heal.

*Names have been changed May any inspiration gleaned from this article and any shalom that results from it be a zechus for ‫אבי מורי ר' ישראל יצחק‬ ‫בן פיגא מרים לרפ"ש‬

With well-meaning friends and family remarking on the betrayal and wondering how anyone could have done something like that, Esther was perpetually incensed. As the weeks and months passed, she found her anger was still burning as hot as ever. When her husband suggested it might be time to forgive, Esther was livid. “Why should I forgive her? Never mind that she never even asked for my forgiveness,” she seethed, “her behavior doesn’t deserve to be forgiven.”

It took time, but finally Esther agreed to try to make amends. She reached out to Mimi—another relationship that had cooled since the event—and the two of them made plans to make the three-hour drive to see their former business partner. They scheduled a lunch in a local restaurant, and that was where Esther was in for her biggest surprise yet. “I was sure she would arrive with her tail between her legs,” Esther tells me. “I thought she would be ready to beg for our forgiveness. But she literally had complaints about us! She insisted we owed her this win and complained we’d besmirched her name and hampered her deal from being even more lucrative.” At first Esther and Mimi couldn’t believe Shayna’s audacity, and then they realized they were each viewing the event through their own myopic lens. Once they recognized that they had each been looking at their own best interest and failed to take the others into account, they were ready to make amends. “Our acceptance didn’t justify her behavior,” Esther says emphatically. “We were just ready to let bygones be bygones and move on.” The former business partners solemnly shook hands and made their way back home. And then it happened. Over the next six weeks, each of the three families made a shidduch. And over the next few months, they all made it a point to travel the distance and participate in each other’s simchos. “At my son’s wedding, my mind was in a euphoric blur. I recall almost nothing. I’d be hard-pressed to tell you what the menu was or what the music was like,” Esther relates. “But I do recall when the three of us joined hands and danced. It felt as if the world stood still as music pulsed around us. “The musician had no idea what was transpiring over at the ladies’ side as he smoothly transitioned into the next song—the only one I recall from that night—and the singer belted out ‘Tehei hasha’ah hazos sha’as rachamim…’” And it undoubtedly was. *All names and identifying details have been changed.

WELLSPRING / AV 5784

SECOND OPINION

“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.

Feeling Faint At 25 years old, I was a young father and should have been in the prime of my life, but I struggled constantly with extreme fatigue. Every day, I’d wake up hoping it would be different, yet I’d feel the same weakness all over and had no energy at work. On top of that, there was a lump in my throat, and it was difficult for me to eat. Even swallowing liquids was a struggle. I went to my doctor, who tested me for strep twice; it was negative both times. I started worrying about all this being a very serious illness and though my doctor didn’t initially think so, he did schedule an endoscopy. I suspected it was just to placate me, but I was glad he did. The appointment was three weeks away, and my wife suggested that in the interim I should look into alternative healing. I consulted a homeopath, and she believed I was suffering from acid reflux, which is an irritation of the esophagus. She recommended I stop eating spicy foods, citrus, peaches, pineapple, kiwi, chocolate, and juices, and that I also cut down on my caffeine intake. She also gave me homeopathic

remedies for reflux, including bryonia, nux vomica, and antimonium crud, and she advised me to add B12 for energy. Finally, she gave me a Bach flower remedy to alleviate my stress. She started with red chestnut, which is for people who worry too much about their health (she didn’t use the word “hypochondria”—so I won’t either). In addition, she suggested that rock rose, cherry plum, and elm might be helpful. I took the recommended three drops of each, four times a day, and I felt so much calmer almost immediately. Within days I was feeling a lot better overall. I also listened to her other advice. She demonstrated deep breathing techniques to encourage me to relax, and she pointed out that my weakness might have been coming from not taking care of myself. She advised me to focus on eating more nutritious meals and going to sleep on time. Two weeks later, I called to cancel the endoscopy appointment. Baruch Hashem it’s been years, and the fatigue, weakness, and anxiety have never returned.

SECOND OPINION Compiled by Mimi Schweid

Bug Bites Even before summer started, I quickly became aware that my ninemonth-old daughter was allergic to insect bites. It wasn’t simply a bee bite allergy—even mosquito bites would have the area around the bite get all swollen. I don’t know precisely which bug bit her, but one day, her eyelid became terribly swollen and my poor little princess couldn’t even open her eyes at all. The doctor was stumped and confessed his arsenal was limited. The only medical solution was to give

the baby a dose of Benadryl, but I was reluctant to go that route, and interestingly, the doctor understood. He told me that in recent years Benadryl is not as recommended due to the long list of potential side effects. He also said that there is no real recommended dosage for infants, as it’s not ideal at that age, so he would prescribe just a minimal dose. Though he stopped just short of saying that a safer alternative should be used, I decided to look into other alternatives. Benadryl had made the news a few times and its listed side

effects (over 20 potential issues, last time I checked) were enough to give me pause. Many of the side effects listed are not only possible but are, in fact, expected, including drowsiness, disorientation, and so on. My sister suggested I go to a holistic healer for a homeopathy remedy. I was told to give my baby Apis Mellifica 12c. After just two doses, her eyes were open, and the swelling was gone. Bechasdei Hashem there were no side effects and not a single dose of Benadryl was needed.

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

WELLSPRING / AV 5784

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!

SHIFTING TEETH

Shifting teeth is part of life, and it’s not necessarily among the funner parts. I’ve heard from many people who are long done with braces and retainers that they suffer from shifting teeth. I say “suffer” because it’s true. Teeth and gum pain can be a constant background noise in one’s life. For starters, encourage your children that once their braces are off, they should keep and wear their retainers! Help them take care of their teeth in a lasting way. As far as your discomfort, there are many DIY solutions out there. Truth be told, their overall impact is negligible when compared to professional treatment. Plus, there is the risk of ruining a good alignment in other areas of the mouth. I say go for Invisalign. Yep, expensive. But it’s your best bet at this point.

I'm 35 years old, 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?

Thank you for bringing up this question. I’m sure that this information will be helpful to many. It’s time to take your mouth to the gym! Oral exercises can help strengthen the muscles around your mouth and promote teeth alignment. These exercises are really healthful for the entire jaw area. Here are two samples: (1) Place your tongue against the roof of your mouth and apply gentle pressure for five seconds. Do you feel the gum area picking up the pressure? That’s good! (2) Touch the tip of your tongue to the roof of your mouth while keeping your teeth apart. Slowly close your mouth, maintaining tongue-to-roof contact. Go ahead and repeat these movements 5–10 times a day, and your teeth will feel reenergized. Henny R., Atlanta, GA

After the birth of my fourth child, I ran into this issue. The top two teeth shifted over each other and grated constantly throughout the day. It was no fun! I found that swishing oil in my mouth for ten minutes straight helped calm down the irritating feeling. I’ve heard that oil in the mouth contributes to gum health— and healthy gums are essential to stop oral irritation. Of course, be mindful to brush with a quality toothbrush. Last, don’t underestimate how important it is to floss. Plaque in between the teeth can cause gingivitis, which can ultimately lead to misalignment. Good luck! Leah N., Chicago, IL

WELLSPRING / AUGUST 2024

S. Goldstein, Lakewood, NJ

My sister complains about this issue quite often. It sounds very aggravating. She has told me that a gum massage is the most effective way to stop the teeth from grating. It stimulates blood flow and promotes better teeth alignment. She showed me that she gently uses her fingertips to massage her gums in a circular motion. I hope this can help you alleviate the discomfort. T. Y., Eretz Yisrael

It’s all part of normal aging. A person’s face changes as they go from childhood to the teenage years, and their facial bones also change throughout their entire life. The way your teeth shift will largely be due to your lower jaw. Many people say that when their teeth shift, it’s the lower jaw that feels uncomfortable. As we get older, our lower jaw grows forward and at the same time becomes narrower in shape. This leads to teeth shifting in a couple of different ways. When your lower jaw becomes narrower, it can cause your lower teeth to crowd together and overlap. You can try adjusting your teeth on your own. Just sink your back teeth together, put the heel of your hand firmly against the front teeth, and hold it for about 30 seconds. If you do this daily, the teeth will move back and not overlap. I hope that this information is helpful for you. P. Fisher, Brooklyn, NY

Sarala, Lakewood, NJ

Sounds like it’s time for a really thorough gum massage. It’s interesting how throughout our lives, different body parts call for our attention. Gums included! It’s important to massage the gum area to assist with blood flow. Use your pointer and middle finger to rub your gums in a circular motion. It will feel great! If the pain is not getting any better, perhaps you can apply some orthodontic wax to the overlapping teeth to keep them in place. Hopefully, within a few days, your teeth and mouth should get used to the pressure and become less uncomfortable. Yitty, Boro Park, NY

Speaking from experience, shifting teeth can be very uncomfortable. Use mouthwash liberally to disinfect the area. I find that when my gums hurt, a good rinse can really alleviate the pain. Next: floss, floss, floss. Pain and discomfort can be the result of pressure building from food debris that has become lodged between teeth. Consistent flossing can significantly ease the pressure between the teeth. C. S., Monsey, NY

Shifting teeth often leads to gum pain, which can be quite uncomfortable. I’ve found that my gums act up during pregnancies or other hormonal times. I’ve also found that a strong salt-water rinse can truly alleviate the pain. I use warm water when doing so. An anti-inflammatory powdered herb like turmeric can also help. Just mix it with a little warm water to create a paste and apply as often as needed. Rachel G., Williamsburg, NY

Are you a tea person? Take a fresh bag of tea and steep it in boiling water for up to five minutes, as you do to make tea. When the tea bag is cool enough to touch, apply it directly to painful gums for at least five minutes. Choose a tea high in astringent tannins, such as black tea, green tea, or even hibiscus tea. Or choose a tea that contains an anti-inflammatory herb—ginger and chamomile are popular examples. The anti-inflammatory herbs will soothe, while the tannins will absorb anything that irritates the gums. D. T., Waterbury, CT

I know the feeling exactly. Not fun. Really grating. It’s almost cliché at this point to say that gum pain is caused by the big “s” word—stress. What isn’t, right? I used to suffer from terrible teeth shifting, grating, and gum irritation. It cropped up during times when I was under stress, unhappy, or working too hard. As soon as I tuned into my true needs and took care of myself in a healthy way, the pain almost always disappeared. I hope that you can find the source of the aggravation and heal it soon. Good luck!

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

Who knew shifting teeth could cause so much trouble? They say sleeping on your back helps with teeth alignment because it gives the teeth more room to settle. Try some Tylenol if the grating is really bad. Gargling salt water or hydrogen peroxide is always a great option as it helps draw out the bacteria in your mouth. Here is a great home remedy right out of the spice cabinet: massage the affected area with equal parts turmeric and black pepper!

P. S., Jackson, NJ

Next Up: I struggle with severe sweating on my face, also known as hyperhidrosis. I feel so alone in it, particularly because it’s from my face, so it’s very noticeable. The emotional discomfort and feelings of self-consciousness are debilitating— never mind that anxiety also exacerbates the problem. I would love to hear the Community’s experiences and advice.

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

FITNESS

Different Strokes for Different Folks By Chaya Tziry Retter, RDN, BS, CPT

WELLSPRING / AUGUST 2024

Summertime is upon us. If you are lucky enough to be an avid swimmer and have the opportunity to swim in the beautiful outdoors, you may already know that swimming is a fantastic form of exercise for both cardio and muscle strengthening. Swimming combines an excellent form of exercise with self-care and summer fun. Many muscle groups are involved in this exhausting but enjoyable activity. Your arms, feet, legs, torso, head, and hands are all engaged, while using coordination, rhythm, and proper breathing techniques to pull it all together. Let’s dive in and explore. The four most common strokes are the butterfly, freestyle, backstroke, and breaststroke. They are listed here in order of most to least effective for weight loss—although they are all great workouts. Butterfly is the hardest to learn, and definitely not for beginners, but the butterfly is at the top of the calorie-burn list. Average calorie burn: around 450 calories for 30 minutes swimming. The butterfly is the most effective and all-encompassing stroke for toning and building muscles. This stroke can only be performed with perfect synchronization of the entire body. Involving the upper body’s core, overhead arm movements, and constant dolphin kicking of both legs at the same time, the butterfly is undoubtedly among the most challenging strokes a swimmer can perform. All the movements necessary to perform the butterfly help tone the upper arms, chest, stomach, and back muscles, as well as increase upper body strength. It also increases flexibility and suppleness and stretches out the body to improve posture. Freestyle is the fastest of all the strokes and is unsurprisingly up in second place for calorie-burning potential. Average calorie burn: around 300 calories for 30 minutes swimming. This particular stroke requires the quickest movements and is therefore capable of burning the most calories. Swimming freestyle tones your stomach, trunk, and shoulders. Freestyle also has a significant impact on the toning of back muscles. Backstroke is the second-lowest calorie burner next to breaststroke. However, it’s one of the best for improving posture. Average calorie burn: around 250 calories for 30 minutes swimming. Practicing keeping yourself straight in the water can help you to lengthen your spine, helping you look taller and less hunched. The backstroke acts as an effective solution for people with back problems, as well as those who have trouble putting their face in the water. Backstroke works to tone the stomach, legs, arms, shoulders, and trunk. Consistent execution of the backstroke will balance your muscle gains of freestyle by working a wider range of your shoul-

ders, chest, and back muscles. It is therefore a good idea to do a combination of backstroke and freestyle when you swim your laps. The backstroke is also great for improving the flexibility of your hips. Those of you sitting in an office for many hours, this one’s for you! Breaststroke is a bit of a slow burner in terms of calories. In fact, it is the least beneficial stroke for burning calories, but at the same time, it provides the best cardiovascular benefits. It is considered the most fundamental stroke, and is often taught as a survival technique first by swimming instructors. Average calorie burn: around 200 calories for 30 minutes swimming. Breaststroke is the best swimming form for a muscle-building workout. Known as a “short axis” stroke, the stroke movement relies on compressing and extending the body through the hips and torso. The majority of this stroke’s energy comes from the legs, thus the largest muscles in your body are activated throughout every stroke repetition. It also helps to work and tone the chest muscles. In addition, breaststroke helps strengthen the heart and lungs while toning thighs, upper back, triceps, hamstrings, and lower legs. One more… Treading: Though not technically a swimming stroke, treading is a great way to burn calories. Based on guidelines from the American College of Sports Medicine, treading water at a moderate pace can burn anywhere from 3.5 to 7 kcal per minute; treading vigorously burns more than 7 kcal per minute. Much like most water activities, it’s a low-impact form of exercise. Like strokes, you can experiment with a variety of kicks—flutter kicks, scissor kicks, the rotary (or “eggbeater”) kick—while you engage your core, and increase your feel for the water through “sculling” (like rowing), an efficient technique for hand and arm movement that can improve your overall swim practice. You may already be experienced with some or all of the above strokes and treading methods, but it’s still nice to learn what your session at the pool is actually doing for your body. Now you’ll have good reason to mix it up for a full body workout and know how you’re targeting muscles in different areas. Remember, as with all other forms of exercise, fat loss cannot be targeted, but muscle strengthening can. Enjoy the waters and “lap up” the rewards, too! 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 / AV 5784

ASK THE NUTRITIONIST By Shani Taub, CDC

Lately, I've been feeling lightheaded very frequently. My blood test results show that I am low in iron. Should I start on a high-iron diet or opt for iron pills?

Many people wonder about this exact question. Millions of Americans take vitamins daily; it’s almost part of our culture at this point. There are countless vitamin stores and vitamin experts, and a great deal of interest in this arena. Then, there are those who say vitamins are neither food nor medicine and have no nutritional value. Which way is the right way? I say to take the two-pronged approach when dealing with vitamin or nutrient deficiencies. On the one hand, a nutrient-packed diet is necessary, especially when dealing with a specific deficiency. At the same time, vitamins offer a quick and easy way to up our nutritional intake in a targeted manner. Let’s explore this. First, a word on iron deficiency. Iron deficiency affects 25 percent of people worldwide. This number rises to 47 percent in preschool-aged children, and even more among women in childbearing years. So, you are not alone in this condition. The most common consequence of iron deficiency is anemia, in which the number of red blood cells, which carry oxygen, drops. This can cause the lightheadedness you describe, which can be uncomfortable and hard to deal with. Other symptoms include a lack of energy, shortness of breath, and headaches. Although food provides us with nutrients, food alone may not always resolve deficiency problems. If a person is low on iron, it is crucial to consume a high-iron diet. Choose

WELLSPRING / MAY 2024

iron-fortified foods and creatively include them in your everyday food intake. The main sources of iron are red meat, liver, broccoli, and leafy green vegetables. Avocados, bananas, watermelon, beans, and eggs are all great options, too. These everyday foods are readily available and so delicious! If a person’s iron levels are just a bit below average, eating more iron-fortified foods may be enough to solve the issue. However, if iron levels are severely low and a person is experiencing uncomfortable symptoms as a result, relying on food intake alone is not enough, and it can even be dangerous. An iron-rich diet will not give enough nutrients to cure dizziness; in such a case, a supplement is required. Go with a well-recommended, popular brand. Be sure to ask your doctor for the correct dosage and take it consistently. Some people report that iron supplements are hard on the stomach and can cause constipation. Magnesium or vitamin C can help with iron absorption. In some cases, a stool softener is required, too. A woman recently told me that her husband “does not believe in vitamins.” I find the statement a tad irrational. Vitamins don’t require faith. Supplements are based on science—and in some situations, these supplements are the required aid. To illustrate, if my child has strep throat, I don’t adjust his food intake alone. Granted, I aim to infuse healthful options into his diet to aid in his recovery, but I get him on antibiotics to help him recover. The same goes for any nutritional deficiency. Yes, adjust the food intake, but go for the supplements too. On the flip side, I heard from a different woman that during a recent health saga, she opted exclusively for an expensive supplement to help her recover, but she had adverse reactions to it, which only complicated her situation further. Perhaps she needed a better nutritional foundation via food as well. Go for a two-pronged approach. Up the nutrients and take the supplements as well. This is the best methodology in my opinion. I personally take a multivitamin every day, on top of my pretty rigid and healthy food intake. Many seniors take a lot of vitamins and feel great from doing so. They’re there to help us. Often, I see clients who are taking medication for high cholesterol, to curb their appetite, or for another condition. Still, they come to see me because they need to plan meals and be on top of their nutritional intake. Optimally, everything should work as a team: food, supplements, vitamins, medication, and exercise. In general, as a person’s symptoms improve, they can begin to lower their vitamin intake and rely on food alone in its most natural form.

Supplement Smarts

Best Way to Take Different Vitamins Timing Your Multi You can take your MVM (multivitamin/mineral supplement) at any time you’d like. Your body absorbs some of its vitamins better with food, so you may want to take it with a meal or snack. You’ll also avoid the upset stomach some get when taking it on an empty stomach. Not a breakfast person? Have it with lunch or even dinner. Personalize Your Formula Another way to get more of the nutrients you need is to shop for formulas geared to your age and gender. For example, many vitamins for seniors have more calcium and vitamins D and B12 than younger people need. As you get older, your body doesn’t do as good a job of absorbing B12. Women often need extra calcium and vitamin D. Men’s formulas leave out the iron. Are Gummies Any Good? Opinions about gummy vitamins are varied. One study found that people who take vitamin D in gummy form get more from it than a tablet. On the other hand, gummies can have a lot of sugar and calories—and because they taste like candy, it’s easy to go overboard and eat too many. They may even cause cavities. Also, not all brands contain all essential vitamins and minerals. Some may not even contain the amounts listed on the label. Supplements and Prescriptions Even essential nutrients can interfere with many common medications. If you take a traditional blood thinner like warfarin, just the small amount of vitamin K in an MVM can weaken its potency. And if a person takes thyroid medication, taking calcium, magnesium, or iron within four hours can interact with and lessen the medicine’s strength. Ask your doctor about how best to time it. Prenatals and Morning Sickness Extra folic acid and iron are very important in pregnancy for a healthy baby. They can be found in most prenatal vitamins. But some prenatal vitamins can make nausea worse, mostly because of the iron. If this happens, opt to pair the prenatal with a light snack before bed to avoid exacerbating nausea.

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

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CUP OF TEA

hen the pain of staying the same is greater than the pain of change, that’s when authentic growth happens. We break free from our fears and step into our greatness, and we start taking action and doing the things we are meant to do in our lifetime. Rachel Leah Ismaili, the founder of MAYYIM Myofascial Release, creates a safe space for authentic healing to occur. She offers women a fully integrative journey to heal mind, body, emotions, and soul. This wasn’t her life plan when she began higher edu-

WELLSPRING / AUGUST 2024

cation. In 2000, Rachel Leah was Lindsay, a psychology student at the University of Georgia in Athens, Georgia. A completely unaffiliated Jew, she was always somewhat spiritually inclined, yet she could never quite identify what that feeling meant. Although psychology was interesting, many parts of it felt very dry to her. Always searching for something more, she was soon drawn to an internship in hospice care. “My soul took me to hospice,” she shares, “because that’s where people could no longer deny that there is more to life. I sat with people at the edge of life and death, held their hands, and tried to relieve them of their pain, anguish, and sense of isolation, fear, and loneliness. I put myself into that space and offered my soul to their soul, my heartbeat to their heartbeat, letting them know that they were seen,

Cup of Tea with Rachel Leah Ismaili AGE: 40s LOCATION: Clifton, New Jersey FAMILY: Grateful wife and mother of four OCCUPATION: Licensed holistic occupational therapist, transformational coach, trauma specialist, IFS practitioner, presenter of The Possible You transformational healing seminar

PASSION: Helping women heal their traumas so they can lead the fullest and most expanded life possible.

SHE WISHES PEOPLE WOULD KNOW: “Hashem always puts you exactly where you need to be.”

By Devorah Levitz

that they were held, and that they were cared for. “I remember that a lot of people would have this pain, a physical pain in their body. It was described to me again and again, from room to room, and I couldn’t figure out what it was. I’d never experienced a pain like that. My body had been healthy—it still is healthy, thank You, Hashem. I began to put my hands on people at the location of their pain and just send my pure simple love from my heart through my arms to my hands to their body. And it did something to them. Over and over, patients would respond, ‘I can’t believe it! This is a miracle! What did you do? How did you relieve me of my pain?’ “I couldn’t answer them. I didn’t know the answer myself. It wasn’t in my psychology books, and I didn’t yet know enough about the soul.”

Rachel Leah went home with her patients’ aches in her own body, confused by what was happening. How had their pain transferred to her? Those moments of transcendence showed her that there was more to the world than what her five senses told. But what was it? Her soul ached for a place of true authenticity. She was no longer content on the path toward a PhD in psychology. She needed to find out what life was all about. What does death mean? Why are we here? How does healing happen? She was on a mission to help people heal, still unaware that her soul was the driving force. Soon, she switched majors and registered in classes toward a degree in occupational therapy. Back to intro-level classes and large loans, she sometimes doubted herself. But the subject was interesting, and she felt alive, learning

WELLSPRING / AV 5784

CUP OF TEA

about the intersection between physical anatomy and psychology. Then came the job search, and suddenly, everything seemed to go cold and dry. Much of the work was driven by the constraints of insurance company guidelines. When she worked with elderly people in geriatrics departments and rehab facilities, she was no longer touching souls. She was helping people put on socks and button shirts. “It didn’t come close to giving me the fulfillment I sought, which I had sacrificed so much to achieve. I couldn’t stay there,” she admits. From geriatrics she swung around to pediatrics, working with children with autism, Down syndrome, and other developmental disabilities. Finally, she was back in a place where she felt fulfilled. “I love working with children,” she shares. “They’re sweet, innocent, and pure. I love working with their capacity to connect, to make eye contact, to follow through with whatever it is they need to do to give them a sense of accomplishment and restore their self-esteem.” As she progressed in the field of OT, Rachel Leah responded to the inner call to go deeper with her work. She immersed herself in body-based trauma healing, beginning with the John Barnes method of myofascial release. The experiences from these first immersive courses left her with an indelible imprint of wisdom, skill, and remarkable attunement that she continues to gift forward to her many grateful clients.

Still in school, at Temple University in inner city Philadelphia, she felt like a fish out of water. The harsh urban atmosphere was a jarring contrast to the soft and soulful elevation she was yearning for. It was then that she received an invitation from Jewel, an introductory program of Aish Hatorah she had attended briefly years before. Enthusiastically, she took them up on their offer and moved to Israel for a year, and it was there that a whole new world opened up. In Israel, Rachel Leah discovered how much Torah answered her questions and felt right for her, yet at the same time, she felt her life drifting into chaos. Wondering where to place herself as the old paradigms crashed and the deeper revelations of mission and heritage emerged, she sought guidance from a Yerushalayim-based mentor. Finally, things began to make sense. So much was changing, and she was excited to have finally found her people and her path. When it was time to return to the USA, Rachel Leah’s mentor shared the contact details of her cousins in Philadelphia and encouraged her to be in touch with them. They did more than just that. They became her adoptive family, taking her in like a long-lost relative. Later, when she moved to New Jersey, Rachel Leah boarded at the home of the founders of Partners in Torah. These two families, both of whom were deeply involved in the community, had an enormous impact on her life and worldview. “Hashem always puts you exactly where you need to be,” she asserts. “It was like Hashem said to me, ‘Rachel Leah, grow, witness, let this be a part of you, because you

too will be on fire, igniting and enlightening the hearts and minds of people in this klal.’ She began to see how Torah ideas and lessons are so intertwined in the body. Working as an OT, it was a pleasant discovery to learn that the bilateral connection of right side and left side is more than just body and mind. It is an intricate system of Divine light being concentrated and channeled to the world through our anatomical frame, with right being highly connected to chochmah, and left to binah. The coordination between these two forces gives us our daas, our internal and external knowing. The more we have balance and integration between these two channels, the more we can come into self-expression and our unique tafkid. “Today, I don’t just do trauma healing. I guide women to find the integration and balance for them to be their best selves,” she discloses. “I lead deep personal transformational growth seminars that really crack the code of your personality and open women up to this powerful journey of multifaceted growth and a healing community. When it comes to healing somatized pain that’s surfacing in our body, so much of our physical pain can be traced back to emotional holding patterns. These subconscious bracing patterns come from our resistance to feel. So our body says, ‘Sure you don’t want to feel it? I love you. I care about you. I’ll just stuff it in and hold it for you and you’ll never have to feel it.’ “Meanwhile it’s still in there. We end up functioning in all this dysfunction and we never touch the pain. We’re making it through our day, but we’re surviving, not thriving. We can’t be our best selves when we’re living with buried pains that hold us back.” Rachel Leah reveals that our egos often try to protect us by not allowing us to visit old pains. We are scared to apologize and scared to forgive. The ego tries to convince us that if we touch beneath the surface and go into the pain, we will disintegrate and die. It doesn’t have to be that way, though. Hashem has showered us with so many pathways and modalities for healing. Holotropic breathwork, hypnotic meditation, hands-on therapeutic bodywork, embodied movement, and dance are just some of the ways in which people can heal. As we get closer and closer to the times of Mashiach, the world is shedding layers and healing. And each of us needs to do the same. One of the methods Rachel Leah specializes in is myofascial release. As she explains, “Trauma resides in the body. It is somatically held in our cells and nervous system in what is called the fascia. Fascia is this beautifully interconnected fabric that I like to think of as the body’s inner fabric. It surrounds and supports everything inside of our body. Every organ, nerve, bone, muscle, and fiber is surrounded by this completely interconnected fabric. It’s a beautiful web we have inside, holding the body together. It’s all completely connected, live and fluid, ever changing, and in motion; a powerful network of communication and support systems inside the body that is multidimensional and multifaceted. Until the last two decades or so, doctors only saw it on cadavers, and they thought it was some extra unnecessary packaging. We know Hashem doesn’t do anything unnecessary, but it took doctors time to determine what this “stuff” was. With the invention of laparoscopic cameras, they figured it out.” Rachel Leah shares more about how myofascial release works. “When we experience some sort of overwhelm, chemicals of sur-

Rachel Leah has always been fascinated by the overlay of spiritual and emotional pathways as they correspond with the body. Presented below are some examples of where the body tends to store various emotions. Shoulder pain: Those who hold high levels of empathy, are highly anxious, and feel they have many responsibilities and little social support. Upper back: Those who hold sorrow and grief; often presenting with shoulders rolled forward to protect the heart. Stomach pain: Those who hold feelings of fear and a sense of being disconnected from their true self for long periods of time. Neck pain: Those who are anxious yet afraid to speak up, and those who feel disgust regarding something recurring in their lives. Clenched jaw: Those feeling anger that boundaries have been crossed, and that they can’t express it. Lower back: Those who hold feelings of guilt and unworthiness; often an indicator of concerns about money and workaholic tendencies. Hips and pelvis: Those whose pain is associated with childhood trauma and unhealed toxic relationships. Stored trauma shows up as physical symptoms, including long-term physical pain, hormonal imbalance, stomachaches and gut issues, frequent headaches, sleep issues, chest pains, chronic muscle tension, anxiety, and panic attacks. It can erode health and complicate relationships. When trauma begins to set in, most people will first notice physical warning signs, such as long-term pain, frequent headaches, and constant fatigue. When untreated, it can lead to more serious health conditions chas veshalom like stroke, heart attack, and cancer. The good news is that they all have the same root cause: stored trauma. And the trauma can be released to allow the person to heal. Some clients want to use only myofascial release, while others prefer overthe-phone internal family systems (IFS) coaching sessions. Other options include holotropic breathwork, art therapy, djembe drum work, meditation, and/or embodied dance.

CUP OF TEA

vival, including adrenaline and cortisol, spike in our body. Over time, when exposed to repeated traumas or injuries, the fascia responds by hardening and binding down. In its natural healthy state, fascia is open, pliable, and fluid, but when there’s stress or trauma, whether from something as simple as sitting in an ergonomically incorrect posture or something as catastrophic as a terrible car accident, the fascia responds by stiffening up. Even something healing and necessary such as a medical procedure can cause the fascia to harden. The body perceives surgery as life-threatening because it doesn’t know that it’s on its way to healing; it just knows it’s being cut. So the fascia begins to bind, gnarl, and harden, and it locks those chemicals of survival in place. Now the cells are marinating in the toxicity of high levels of cortisol and adrenaline, and they are also in a subconscious bracing patterns. This is where we get our trauma responses from. Our fight-or-flight—our actual survival strategies of behavior—become bracing patterns inside ourselves. And while all this is going on, we might not even be aware that we’re engaged in it. “For example, let’s say someone is almost in a car accident when they’re driving. They have to slam on the brakes really quickly, and their whole body goes into fight-or-flight. They might think, ‘I’m irresponsible, I can’t do anything right. I’m a nebach. I’m a mess-up. I just can’t do it. I’m incapable. I’m incompetent…’ It goes on and on as the mind beats itself up and locks the trauma in on a cellular level of the fascia. Now, what’s fascinating here is that by the time the person arrives home, unpacks the groceries, prepares supper, does homework with the kids, and finally heads off to sleep, they’ve forgotten what happened with the car. It’s out of their conscious memory, but the body is still holding it. Like Dr. Bessel van der Kolk famously says, ‘The body keeps the score.’ This is a physiological manifestation that’s actually happening in a very observable and measurable way. The fascia is now hard where it should be soft and pliable, and it’s putting pressure on pain-sensitive structures in the body. It also can pull things out of alignment. This is where people will come in with physical pain that is deeply entrenched in their bodies. “On a physiological, anatomical level, you can actually induce relaxation via hands-on therapeutic techniques. The therapist will do a gentle hold for about three to five minutes and then the body begins to release something called interleukin 8. This is a natural anti-inflammatory that begins to soften the fascia so it feels like butter melting or taffy lengthening. It’s this amazing phenomenon that relieves physical pain and pressure as the body has a chance to realign itself. And as the body loosens up and realigns, so does the soul. The guf and neshamah are tightly intertwined, and when one is in pain, so is the other. Conversely, as one heals, the other can heal as well.” Rachel Leah explains that the cells in our body have their own memory, emotions, and consciousness. In fact, our body and soul intertwine and share memories. As the body heals, it moves organically into positions in space called still points, a moment where the body perceives that the trauma happened. It’s the moment in space where the person puts their feelings

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What Is Myofascial Release? “Myo” refers to muscles, and “fascia” is the connective tissue that covers and supports the muscles throughout the body. In myofascial release therapy, the therapist gently massages the body to release tightness in the fascial tissues and thereby relieve pain. This type of massage is sometimes referred to as trigger point massage because the therapist identifies trigger points and helps release them. Trigger points are stiff areas in the fascial tissue that feel like small bumps or knots. These spots may cause pain in the location where they reside, but they often cause pain elsewhere when they restrict muscle or joint movement. Myofascial release can help relieve pain that came on due to physical trauma, such as a fall or car accident, scarring from burns or surgery, inflammation, compressed nerves, or repetitive stress injuries. It can also provide relief for chronic issues such as lower back pain, carpal tunnel syndrome, fibromyalgia, and migraines. Myofascial release typically takes place in a private room. Rachel Leah has a beautifully appointed room with a separate entrance, private bathroom, calm lighting, and relaxing music and decor. The client lies on a massage table, and the therapist will usually use direct skin contact with no oils or lotions. The therapist will apply gentle but firm pressure to knead and stretch the tissues. When the tension is released from one area, they will move on to the next spot. After a session, a client may feel sore for a short while, but the feeling typically goes away fairly quickly. It is a good idea to be sure to hydrate as much as possible both before and after each session.

and intelligence outside of themselves in order to survive because everything is just too overwhelming. It is the place where the fragmentation of trauma happened. The person’s emotions and soul splintered off into parts and some went into exile. New parts were developed to protect the person, and dysfunction came into their behaviors and perceptions. During the healing process, when the person is brought to the still point, there’s a moment of reintegration where the person can reclaim their self. So much healing can happen here because in this space, the person begins to feel everything that was previously blocked out. Often, it comes in a force like a rush and the body can begin to tremble. Some people cough or cry or move around. It can look like torture if you don’t know what’s going on, but it’s a beautiful thing because it’s real, deep healing. Feelings that have been stuffed away receive voice, and confusion makes way for clarity. The heart and soul open up to both give and receive love. These days, Rachel Leah works as a trauma therapist focusing on myofascial release, holotropic breathwork, and transformational coaching. She often leads The Possible You seminar for women in the US. She is immensely grateful that Hashem put her into this space where can be a shaliach for so much healing. Rachel Leah can be reached via Wellspring.

WELLSPRING / AV 5784

MEDICAL SAGA

WELLSPRING / AUGUST 2024

UNTWISTING A MYSTERY The infection that kept coming back… As told to Tziri Hershkovitz “She’s teething,” my neighbor predicted. “She’s definitely teething,” my sister echoed. “There’s a bug going around,” my friend offered, for variety. My ten-month-old daughter was running a low-grade fever and looking pale, and we weren’t lacking for opinions and advice. But I knew she wasn’t teething. Brani is my sixth child and none of our kids had teethed before 12 months of age. Even more, all my babies popped their teeth with barely a complaint. Whatever Brani had going on was decidedly more complicated than simply teething. She would whimper weakly, and I was hard-pressed to coax a smile out of her. And none of my other kids had caught any bugs or viruses that December, so where would my baby have picked it up from? We went to her pediatrician, but he wasn’t very concerned. He didn’t order any blood test or urine culture; just a PCR (polymerase chain reaction), a rapid test, which came back with what, to him, was the expected result. “As I suspected,” the doctor had said, “It’s an adenovirus. Very contagious and therefore very common now. But it’s not something to overly concern you. She’ll be back to herself in two weeks.” The diagnosis was logical and science-based. There was no reason to assume it was wrong, but I was scared. I wasn’t very familiar with adenoviruses, but I figured this had to be a tougher case of the illness. My baby’s fever wasn’t letting up, her already small appetite had disappeared entirely, and she would sporadically vomit. Determined to do my best with the information I had, I tried to boost her immune system with vitamins and wait it out. Two weeks passed and Brani looked worse than before. She was gaunt, pale, and quite lethargic. I went back to the doctor and this time the CBC revealed her platelets were high enough to warrant concern. They took a urine culture, and we treated my daughter for her first of what was to be many urinary tract infections (UTIs). Brani was prescribed medicine and baruch Hashem recovered in record

WELLSPRING / AV 5784

MEDICAL SAGA

I was obedient enough to go for the sonogram and it revealed that her kidneys weren’t impacted; the infection had healed entirely. And so we put the episode behind us and went about our day. *** Over the next few months Brani had recurrent UTIs, and I realized I had to be vigilant. I soon recognized any sign of fever could be indicative of an infection. I monitored her closely and made sure cranky behavior, even a grumpy mood, facilitated a trip to the doctor. To be fair, I often went to our local urgent care, so her devoted pediatrician was unaware of the frequency of her infections. Life has a way of being clearer in retrospect. It was only when Brani turned four that I realized we’d been playing a never-ending game of whack-a-mole. She’d get better for a bit—and soon after we were back on medicine. At her next visit to her pediatrician, I discussed her medical journey. “Did you ever do those scans I ordered back when she had her first UTI?” he asked. I told him I’d done the sonogram, and all looked well, but I remembered then that I had never done a VCUG scan. A VCUG (voiding cystourethrogram) is an exam that takes images of the urinary system. The patient’s bladder is filled with a contrast dye, and images of the bladder and kidneys are then taken as the bladder fills and while the patient urinates.

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not close well, so urine comes back up the ureter toward the kidney. If only one ureter and one kidney are affected, doctors call the VUR unilateral reflux. In Brani’s case, we were looking at bilateral reflux, meaning both ureters were flowing backward. Furthermore, her VUR was considered stage 4, with the higher number indicating a greater severity of the issue. Although VUR usually doesn’t cause symptoms on its own, it does make the child prone to urinary tract infections. Indeed, it was Brani’s frequent UTIs that prompted the doctor to scan for VUR. Family history is famously a factor, as children of parents or siblings with VUR are more likely to have it themselves. Brani, though, was our sixth child and none of my children nor anyone in our extended family had ever experienced anything like it, so in our case, family history was clearly not a requisite. *** When VUR is diagnosed in infancy or at a younger age, the recommended treatment is usually prophylactic drugs. Because the child is so prone to infection, they are kept on an antibiotic to target the infection when it starts brewing. The concept of prophylactic drugs is tried and proven— but there’s a downside. As the body adjusts to the daily drug, the bacteria become resistant to the antibiotic, thus necessitating a stronger medicine. We finally secured an appointment at a top pediatric urologist. There I met the parents of another child with bladder reflux. Sadly, after years of taking the medicine prophylactically, the little girl was constantly having breakthrough infections, and at that point, none of the an-

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time. The doctor then suggested we go for further scanning, but my baby girl was fine, and I foolishly figured I could be smarter. Why bother with scans when the kid was obviously OK?

Looking back over the years, I realized that my ignorant-yet-vigilant approach had worked out better…

In what I now realize was careless optimism, I had hoped those tests were redundant. My pediatrician wasn’t pleased. “I ordered those scans for a reason,” he explained. “The frequency of infection is concerning. I want you to check her out.”

tibiotics were working for her. Her infections were already resistant to intensive antibiotics.

And so my daughter was already over four years old when we discovered, via VCUG, that she had vesicoureteral reflux, or VUR.

Because of delayed scans, besiyata diShmaya, we hadn’t gone the prophylactic route. So at four years of age, Brani hadn’t yet become resistant to mainstream medicine. Although the missed scans had appeared to be an oversight, even negligence, I thank Hashem for orchestrating the “mistake” and protecting my daughter.

VUR occurs when urine flows backward from the bladder, up toward the ureters—and sometimes to the kidneys—instead of down the urinary tract. In typical cases of VUR, the valve between the ureter and the bladder does

At the visit, the doctor explained the need for surgery to repair the valves causing the reflux. In many cases, VUR corrects itself. As infants are diagnosed with the condition, most doctors opt for the wait-and-see approach, with the

WELLSPRING / AUGUST 2024

FAST FACT: VUR affects 1–3 percent of children, making it a not-uncommon issue. It occurs most frequently in boys in infancy, although those are usually mild cases that resolve themselves. Children still affected by VUR in childhood are most commonly female. VUR is very rare in older children or adults.

hope that surgery can be avoided. The lower the grade of VUR, the more likely it is to resolve on its own, and typically, most children are fine by the time they are five years old. As the child matures, the ureter’s entry into the bladder develops and elongates, and the valve improves its function. Because my daughter was already four years old at the time of her diagnosis, and her inverted bladder was at stage 4—which meant her bladder was backing up, both when it was filling up and when she voided—the likelihood of this correcting itself was slim and the risk of a kidney infection was high. And so we proceeded to schedule the operation. For the interim, the doctor explained the “logical” reasoning behind prophylactic drugs. It made sense, but something didn’t add up. The recommended prophylactic was amoxicillin, a drug I knew none of her previous infections had responded to. Every time my daughter had an infection the strain had been tested, and specific drugs were needed, sometimes even in IV form. Amoxicillin wouldn’t cut it. I researched this some more and realized that essentially “immunizing” my daughter to mainstream antibiotics was not the answer. My rationale was based on her proven history. Looking back over the years, I realized that my ignorant-yet-vigilant approach had worked out better…and I was determined to continue this route. As we waited for the surgery date, I kept her on a high dose of vitamin C to stave off infection. We also gave her D-mannose, a supplement clinically proven to treat and prevent UTIs. Baruch Hashem, the approach worked, and she had very few UTIs—at least when compared to her history when she was off the supplements. At home, I had test strips for urine cultures, and any time I had reason to suspect there might be an infection I immediately took her to the doctor for verification and, when necessary, got her the requisite medicine. What validated my approach was that every time I told the doctor that Brani had a UTI, he nonchalantly chalked it up to a “breakthrough infection.” Considering that he was under the impression that she was on the prophylactic, and I had done nothing to disabuse him of that notion, it had struck me as odd that the doctor was not even surprised when Brani’s infections occurred. Apparently, it was expected. Because my daughter was bechasdei Hashem doing so well, I never did tell her doctor that she wasn’t on prophylactic amoxicillin, and he was pleased each time she responded to the prescribed drug. If I felt any guilt for going against

medical advice, his attitude regarding the "breakthrough infections" relieved me of it. *** As we prepared for surgery, I found I was more anxious than ever. We had gone to our rebbe for a berachah, as we are wont to do before any major event. We had also gone to the Lubavitcher Rebbe’s ohel, and one of the igros we read suggested the patient eat some matzos from the Pesach matzah bakery. Coincidentally—although we recognize there is no such thing as coincidence—my husband “chanced” upon a chassid who had just come from the nearby Lubavitcher matzah bakery in New Jersey. He generously gave us a matzah for my daughter to eat. I thought I was comfortable with our decision, but as Brani was prepped for surgery, I was weighed down by the niggling concern that perhaps I was being too hasty. I davened hard and hoped I wasn’t making a mistake. During surgery, the doctors were surprised to discover the severity of the VUR. As her surgeon later explained, both her ureters were so twisted that they never could have straightened out on their own. Although it was after the fact, it was validating to hear the surgeon explain that surgery had been the ideal and smartest option. Besiyata diShmaya, the surgeon was able to straighten both her ureters and reimplant them in the correct place. Some people are afraid of medicine and of surgery, and though I’m a big proponent of the natural route when feasible, we need to be careful not to have our head stuck in the sand. There was another mother at the time whose child was already eight years old. She’d been on prophylaxis for years and most medicines were no longer effective. One of her kidneys had been irrevocably damaged and the mother was still afraid of doing the surgery. The doctor had asked me to persuade her, and I’m grateful to Hashem that I was able to convince her. But unfortunately, her beautiful little girl will likely have lifelong issues because of the delayed surgery. It’s been almost four years since Brani’s medical saga and though we did have some follow-up appointments the first two years to ensure both her kidneys were operating as they should, baruch Hashem my little princess has not had a single infection since. Hashem is good! I still marvel at His chasadim as I look at my adorable, active, and healthy eight-year-old.

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SEASONAL STUMPERS By Draizy Israel

t s u g Au s r e w s n A Sponge On The entire sunscreen application process can be complicated and sloppy, especially when squirmy kids are involved. Here’s a way to make it fun and easy: use a makeup sponge. When you squeeze sunscreen directly onto the sponge, the lotion sinks in quickly, and application is a matter of simply dabbing. Use a sweeping motion to apply all over, but dabbing with the tapered end can help get to eyelids, hairlines, and other areas that are more difficult to reach and frequently missed.

WELLSPRING / AUGUST 2024

Wet Suit

Dripless Popsicles

Bathing suits are in frequent use on vacation, but washing machines are often not as readily available. Get into the habit of rinsing bathing suits after use, either in the bathroom sink or the shower. A dash of mild detergent, even hotel shampoo, is sufficient for this light wash. Rinse them clear and hangdry out of direct sunlight. The shower rod is the perfect spot for this.

Color-free, flavor-free Jell-O has no nutrients (save collagen, which is arguably beneficial), but it also has no sugar, trans fat, or toxic ingredients. Add the flavorless gelatin to your popsicle mix before freezing them and you’ll have delicious, hopefully nutritious, mess-free ice pops.

Say Sayonara Sand Say goodbye to beach sand! For mothers, the most difficult part of a day frolicking at the beach or in a sandbox is the sand following the kids home. Here’s how to kick the sand to the curb. If time allows, give yourself a few minutes to air-dry and brush off whatever sand you can. But if pressed for time, there’s no need to wait; baby powder will also work if the skin is wet and sticky. Powder, as powder is designed to do, will dry skin effectively, so the sand can simply be brushed away. Use a dry washcloth or even a soft brush to remove any leftover sand or baby powder.

I Scream Rock hard ice cream? Freezer burned? Crunchy crystals on top? That’s disappointing! Here are two easy steps for perfect ice cream every time: place the ice cream in a plastic bag and store it lid-side down in your freezer. This trick lets melted ice cream drip onto the lid, preventing freezer burn from ruining the rest of the treat. Next time you’re ready to serve, you’ll have soft, creamy, icicle-free ice cream.

Back on Track Lackadaisical summer bedtimes are par for the course and turn summer evenings into magical memories. But once school starts, we’ll regret the lost routine and lament the harried mornings. For pleasant mornings come September, it’s wise to transition back to school-time hours. Starting at least two weeks in advance, move the kids’ bedtimes earlier in ten-minute increments each night. Their circadian clock will be’ezras Hashem adapt seamlessly and they’ll be their (mostly) chipper selves at wakeup on the first day of school.

WELLSPRING / AV 5784

GUT REACTION

NEW COLUMN!

STUMPED BY

STOMACH ISSUES By Tamar Feldman, RDN, CDE

“I started experiencing ‘stomach issues’ after the birth of my second child,” says Sari*, a 32-year-old mother of four. “Truth be told, I always had somewhat of a sensitive stomach as a teen. I’d pay the price if I ate pizza, fries, and ice cream at once like my friends all seemed to be able to do.” Yet her symptoms had not interfered with her life too much until that point. “After the birth of my second baby,” Sari relates, “my symptoms of constipation, post-meal bloating and burping, frequent heartburn, and stomach pain grew steadily worse to the point where they genuinely and severely interfered with my quality of life.” Sari was fed up after the second GI doctor diagnosed her with IBS, recommended trying Metamucil, a low FODMAP diet, and medication, with minimal improvement. She consulted with me to see if my expertise on the subject would provide her with relief of her symptoms. Initial Assessment For my initial assessment, I inquired about her basic medical history. Current medications or vitamins: “None. Nothing works anyway,” Sari said with resignation. “I stopped everything.” Past attempted diets: “I tried gluten-free, dairy-free, and low FODMAP, but never saw any improvement.” 52

WELLSPRING / AUGUST 2024

Weight history: “There’s the single upside. I’ve had mild, albeit unintentional, weight loss over the past three years, primarily due to fear of eating many foods.” Main symptoms: “Extreme bloat in abdomen, especially after meals, constipation, occasional reflux, and burping.” Significant Findings Sari’s case followed the classic storyline of many individuals who are unfortunately misdiagnosed and go years without treating the root cause. Symptoms such as constipation, diarrhea, pain, gassiness, and bloating are often lumped under the general umbrella of irritable bowel syndrome, which, as I tell my clients, is basically a diagnosis of exclusion. In some cases, however, the missing piece of the puzzle is a diagnosis of SIBO (small intestine bacterial overgrowth.) Unfortunately, poor dietary habits and/or constipation commonly progress over to SIBO. Backlogged and slow intestinal motility from years of poor digestive function allows bacteria to slowly migrate up into the small intestine, where they have a field day eating carbs and fibers and producing excessive gas. The gas can be extremely uncomfortable and create abdominal distention, and some types of gas produced can even freeze the intestines, worsening constipation further. Other types of gasses can create

diarrhea or alternating constipation/ diarrhea. I suggested Sari take a three-hour SIBO breath test, which was not surprisingly positive for two types of gasses (hydrogen and methane). “I feel so relieved to finally have a diagnosis,” Sari told me at our second session, after the testing results were in. “So can I just treat this with antibiotics and finally be cured?” While not wanting to burst her bubble entirely, I tempered her enthusiasm, explaining that I view SIBO as a secondary condition that usually develops due to slow digestive motility from poor eating habits, insufficient fluid intake, and lack of sufficient physical activity. If those underlying habits aren’t changed, killing out the SIBO overgrowth with antibiotics or herbs will not be permanent, and it will return. In fact, “revolving door” SIBO patients are a dime a dozen in GI doctor practices, as most individuals are not educated enough to understand that SIBO treatment is more than just a two-week dose of antibiotics. In addition, many patients who suffer from SIBO unknowingly have been avoiding fiber for years, noting that it increases their gas distention. This further exacerbates their constipation! I explained to Sari that the SIBO treatment process is two part, involving both killing out the overgrowth with antibiotics or antimicrobial herbs, and stimulating bowel wall

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motility by slowly increasing fiber intake and using gentle motility agents for a few months until normal muscle function returns. Common advice that many erroneously follow is to try a low FODMAP diet (often low fiber). While sometimes helpful prior to treatment in reducing fermentation and gas production, a low FODMAP diet after treatment will only serve to slow motility. Even once SIBO bacteria are killed, constipation from a low FODMAP diet also contributes to gas and bloat, making individuals unable to even note any change from the antibiotic. Eventually, the stagnated bacteria climb back up and SIBO recurs in a sad vicious cycle that plagues many individuals. Other bad advice often encountered by individuals who try to self-manage their care is to follow a gluten-free diet, which has no connection at all to SIBO and can even exacerbate constipation if fiber intake from whole grains is decreased. Although prior to treatment, high-fiber foods cause tremendous gas due to fermentation by the excess bacteria high up in the small intestine, once this issue is addressed, fiber must be increased to deal with the most common underlying SIBO cause, which is constipation. “It’s like the only way out is through, and after the antibiotics kill the SIBO, I need to get over my ingrained fear of fiber and increase my intake in order to really kick this,” Sari correctly noted. Following the positive test, Sari was able to obtain Xifaxan, the antibiotic of choice for SIBO, from her GI doctor. I also added in berberine and garlic extract for six weeks to kill out methane-gas-producing bacteria. We added in specific powdered fibers and probiotics that have been proven in research to prevent SIBO recurrence during the “kill treatment” phase. After the six-week kill phase was over, we slowly increased Sari’s fiber intake, first from 20 grams per day, all the way up to 30–35 grams per day, utilizing a motility supplement and MiraLAX for the first few months post treatment. Sari was correct to note that just killing out the SIBO only decreased her bloat somewhat, but the most significant improvements occurred once we entered phase two, making sure to re-tone her bowel wall and improve her digestive motility function with a high-fiber diet and fiber supplements to prevent recurrence. At that point, she saw the most significant decreases in bloat and gassiness, and she was ecstatic to finally have the education to understand what she had suffered from for so many years. Looking back, she realized that poor eating habits and subsequent constipation during her first two pregnancies likely started the problem, and she was glad to have the education and tools to be knowledgeable enough to prevent SIBO from coming back in the future. Tamar Feldman, RDN, CDE, is a dietitian whose mission is to improve lives by empowering individuals to use nutrition to improve their gut health and hormone balance. She is a recognized expert on IBS/SIBO and has developed the Gut Dietitian training protocols on IBS and IBD for Registered Dietitian education. She writes, lectures, and counsels extensively on IBD, IBS, PCOS/fertility, and thyroid health, and is the founder of www.thegutdietitian.com virtual practice and co-founder of the app Belly.

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WELLSPRING / AUGUST 2024

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Wallet Wellness

Your Money Garden

Marital Health Innovative Insights from Leah Richeimer, Author of Marriage Secrets Hakol Beseder Dance Your Way to Healthy Habits Well Answered Going Public with Private Info

Cryptogams IQ Enriching Games

HAKOL BESEDER

A HAPPY AND HEALTHY HAVEN

Dance

By Tziri Hershkovitz

Step Two Three I enjoy observing the dancing at weddings. It’s not the people watching; it’s the movement. There’s something so satisfying about watching a large crowd sway in synchronized steps.

WELLSPRING / AUGUST 2024

Wedding dances often involve complicated choreography that is usually learned ahead of time. Practicing in advance ensures the steps will look elegant and effortless on the dance floor. While the dancers make it look easy, I’d caution you not to join these dance circles on a whim. Trust me, I’ve tried. After watching the young ladies step right and then left, box step and cha-cha twice, I was sure I could wing it. I was wrong. Not only was I feeling stressed, struggling to figure it out and keep up with the fast feet—it was downright embarrassing. I fancy myself a competent dancer, yet here were girls half my age chatting away without focusing on their moves at all, and still seamlessly transitioning from step to step. It made me realize that inasmuch as our capacity to think is a gift from Shamayim, the ability to perform our activities without thinking is an almost greater gift. If we had to go through the day concentrating on moving right foot in front of left, on the bending of our knees, the angle of our ankles, the rocking our feet—heel-to-toe—our brain would be so very exhausted from even the shortest walk across the room. Indeed, if you watch the concentration on the face of a toddler learning to walk, the effort seems Herculean; that is, until habit kicks in, at which point it suddenly requires no effort at all. Something very similar occurs with choreographed dance moves. With sufficient practice, they can be performed through muscle memory, and the brain no longer needs to be consciously involved in the process. This gift from Hashem is called habit. It allows us to free our minds from the boring and mundane and do things by rote. But it isn’t dances that I wanted to discuss. I want to demonstrate how this gift can be applied to the homemaker’s day. Stop Thinking We all have tasks we do daily; those boring, necessary, mindless chores that just need to happen. Our days are full of them: clearing counters, folding laundry, washing dishes, sweeping floors, and so much more. Being a good homemaker certainly requires heart, but there’s no need for excessive exertion. Lest you think that a heavy workload will inevitably have you overwhelmed and overworked, it’s worthwhile to note that it is rarely the work that exhausts—it’s the thinking about it. Looking at a messy room is quite literally tiring—and this is before you pick the first stray sock off the floor. As you peruse the mess, your brain is trying to process how and when to do all there is to do. This is actually the most stressful aspect of homemaking—trying to remember all the parts and pieces, and calculate how to fit them into

the day. The solution is both simple and brilliant: routines. Choreographed routines employ Hashem’s generous gift of habit and allow us to construct a clever, flowing dance routine where each chore smoothly transitions into the next. After a little practice, the dance happens on its own and we no longer have to think about what the next step is. Muscle memory can do more than transport you around the dance floor; it can clear the table, sweep the floor, and rinse the dishes, without our brain fully realizing what we’ve accomplished. Repetitive Routines Different times of day call for different kinds of routines. The Hakol Beseder morning routine includes making the beds, Birchas Hashachar, and dinner prep, and the evening routine includes a cleared kitchen counter and preparing the kids’ clothing for the next day. Each routine accomplishes everything you would have wanted to do, only this way you don’t even have to pause to remember. Creating routines also prevents that stressed feeling at day’s end, when you’re left fretting over what you missed. The routines ensure that be’ezras Hashem everything gets

Muscle memory can do more than transport you around the dance floor... done—and because it all happens on autopilot, you barely feel like you’re exerting any effort. Well-choreographed routines will, after just a short while, turn all our daily chores into fun, fast, and fluid habits. Instead of walking into the kitchen in the evening and feeling overwhelmed at the state it’s in, we can program our autopilot settings to take control. Our mind can be miles away and our work will still get done effortlessly. 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 / AV 5784

WELL ANSWERED

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

In our bungalow colony, we enjoy sitting outside schmoozing while we watch our kids. In past years, if anyone shared anything in our group, that’s exactly where it stayed. This year, a new lady joined, and whatever anyone shares in our little circle soon becomes public knowledge. We’re not sharing major lashon hara or deep dark secrets, but if somebody is having a hard time with something and shares it in our group, in past years, that’s exactly where it stayed. Now, every bit of information gets broadcast. This woman knows people in many circles and likes to make sure she’s in the know—and that everyone knows it. It’s terribly annoying that there’s somebody listening in on everything we say and spreading our private lives so publicly. What can we do to get her to stop? B. Shtiller

WELLSPRING / AUGUST 2024

That sounds like a very annoying and stressful situation. It’s no fun to share with friends when you know that everything you say is likely to be repeated. And knowing people are talking about you behind your back is an unpleasant feeling. Let’s look at a few angles here and try to see how things can improve. The first thing to keep in mind is that there is only one person whose behavior you can change, and that is your own. Nobody can force another person to alter the way they act. However, with that caveat, it is true that we don’t live in a vacuum. We reside in a social world, and the way a person acts creates ripples around them that can affect others too. So, although there is nothing you can do directly to get her to stop, there are things you can implement to change the dynamics of your social circle—and influence the way she acts within the group. If you’re lucky, it will influence the way she acts outside of your circle as well. Try setting up a learning session to review hilchos shmiras halashon from one of the many books of daily lessons that are perfect for learning together with a group. Make sure to plan these for when this lady will be joining. Naturally, avoid mentioning that anyone specifically needs to work on their speech; rather, do it as a zechus for someone in need. Working on middos and self-development is always good practice, and be’ezras Hashem, you and your group will be rewarded for your efforts to bring more kedushah into the world. As for the woman who is a talebearer, does she also tell tales in your group? Think about this carefully and be sure you and your friends are not inadvertently feeding her habit. If she begins to share other people’s private information within your group, be careful to kindly and firmly shut it down. Let her know you don’t like talking about other people and their business. You can immediately follow up with a change in topic so the conversation flows smoothly elsewhere. Some people collect interesting and neutral facts to have on hand when a change of conversation is needed. Sharing a tidbit from the world of technology, science, art, or animals is a good way to move the conversation into a new area. I have a friend who used to be part of a carpool where the others would slip into gossip too often. Trapped in a car on a highway, she could not leave the situation. She soon discovered that these coworkers gossiped mainly out of boredom, and she found a way to easily stop them. Whenever a conversation started heading in a negative direction, she’d casually remark on the weather. Immediately, the conversation would veer in that direction. Somehow, this tactic lasted an entire year with no ad-

verse reaction from her coworkers. Whatever you do, whether you talk about tigers or tiles, do not ask the gossiper for more information about any tales she shares with you. Asking her questions or sharing thoughts about what she tells you regarding other people will only further feed the beast. The words of Rabbi Shimon ben Gamliel are perfectly applicable here.

Healthy, secure, and confident people don’t usually peddle rumors. “Kol yamai gadalti bein hachachamim velo matzasi laguf tov ela shesikah...vechol hamarbeh devarim mevi cheit—All my life I have been raised among the wise, and I have found nothing better for the body than silence…and whoever multiplies words brings sin” (Pirkei Avos 1:17). Silence is a very powerful tool that should not be underestimated. Do not engage in any rumors. If you can’t think of a way to change the conversation, get up and leave. Keep in mind that this woman is probably suffering as well. Healthy, secure, and confident people don’t usually peddle rumors. Try to view her with compassion. Perhaps something in her life is making her feel the need to mind everybody else’s business for them. Does she feel like an outsider? Try to provide opportunities for her to socialize and share in a healthy way. As you and your friends model appropriate behavior and include her in your activities and communications, she may begin to change in order to fit in. Last, if all else fails, you may need to reevaluate what you share when this lady is around. The people in our lives don’t always act in ways we like and appreciate, but they have the same freedom of choice we have. She has shown you by her actions what she is likely to do with anything you share. You can decide what kind of information you are okay with a wider circle of people knowing. It’s worthwhile to keep in mind the advice mentioned above from Rabbi Shimon, “I have found nothing better for the body than silence.”

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 / AV 5784

MARITAL HEALTH

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.

Marriage Secrets Because every marriage can grow and be better...

“Go into your local grocery shop,” suggests Leah Richeimer, “and walk over to the first frum woman you meet. Ask her what she knows about our mesorah regarding kosher food. Chances are, she’ll tell you all about milchig and fleishig, about reputable hechsherim, and much more. Now ask her about our mesorah on Shabbos. She’ll talk about candles, challah, and cholent. Then ask her the million dollar question: What is our mesorah for shalom bayis, the Jewish approach to marriage? Most likely, she’ll have no idea what you are talking about, even though it’s the single most important information she needs for her own happiness!”

itized shalom bayis, most of the issues regarding tza'ar gidul banim—the pain surrounding raising children— would be mitigated. She expressed her belief that even adults who are struggling emotionally are often dealing with the fallout of having grown up in an unstable, unhappy, or divided home.

add to my crazy busy schedule?’ Ah, but that’s the secret. The effort a woman puts into learning our mesorah makes all her other work feel so much more satisfying. Hashem gave us the answers to getting all our needs met. Sadly, that information has been robbed from the women in our generation.”

The Rav urged her to share her message—our mesorah— with the nation. They pondered the question of why most Yiddishe homes are lacking this knowledge, and how they could access it.

Based on Leah’s incredible insights and years of experience in the field, each month we will discuss one of the mistakes commonly made in marriage—and in life—and the simple solution to turning things around.

Leah Richeimer is the ebullient and insightful author of the bestseller Marriage Secrets. Prior to writing the book, in a conversation with Rav Shmuel Kamenetsky shlita, Rosh Yeshiva of Philadelphia, she elaborated on her conviction that if we prior-

“So how do we mobilize a nation?” she asks. “Through education. Awareness can only come from learning about our shalom bayis mesorah. Women are often annoyed when I suggest it. ‘Are you serious, Leah?’ they ask. ‘You’re giving me one more thing to

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Leah deadpans, “The rules of Monopoly are better known than the rules of marriage.” Considering the grateful and effusive feedback she receives, she’s probably right.

“The key to personal growth is insight plus action,” Leah explains. “We’ll discuss some of the biggest mistakes people make, and if any of them resonate with you, that is your insight! But simply becoming aware won’t change a thing. We need insight plus action to internalize lessons and grow in a way that will fulfill our life’s potential. The best way to do this is to focus on one tiny task at a time.”

Big Blunder #1 The first biggest mistake couples make: They let their frenzied lives get in the way of their joy in life. They allow life to pass by without savoring the moment. Simple solution: The way to slow down life is by connecting. It’s the magic bullet that makes life satisfying. Here’s how it works: Everyone is busy. Between household responsibilities, obligations to family, friends, the community, and our work, we all juggle a lot at once. No matter how we choose to go about accomplishing the items on our task list, we are always in the middle of doing something. Which is why whenever our husband or a loved one asks for our attention, we are never just doing nothing. So it’s almost always an annoying interruption to our getting things done. “There is never a convenient time to stop what we are doing to listen to someone else,” Leah empathizes.

Your child has a story to tell just as you’re trying to concentrate on a recipe, your husband calls when you’re busy at work, your mother texts just when you finally sat down to fold laundry. At those moments when you’re tempted to say, “I’ll get back to you. I’m in the middle of doing something important,” remember that it’s the yetzer hara stopping you from connecting. What you’re involved in is undoubtedly important, but if you pause to consider it, you’ll realize that in the big picture, whatever you are busy with pales in comparison to the value of the person currently asking for your attention. “Just think: What are my priorities?” Leah suggests. “By shifting your focus onto your husband and the other loved ones in your life, you will be fulfilling your true life goals. We get so caught up in accomplishing, we forget to prioritize what is truly most important to us.

“The beauty of it is, you’ll soon realize that it takes mere moments to make your family feel loved—and then you can go right back to your previous activity. But in the grand scheme of life, these are the precious moments we savor. And this is the grand secret of how to slow life down. Taking small moments with your family and friends will help you love your life and hit the pillow at night feeling connected and content with your day. “Even more importantly,” Leah adds, “it builds our relationships, our families, our homes. We all want the magic wand to slow life down. This is the avodah, our actionable investment, for living the totality of our moments and giving us a sense of satisfaction in daily life.” Not the traditional marriage advice, but imagine the difference implementing this idea could make in our lives! One small step toward a brighter future.

About the Expert Leah is the author of ArtScroll’s Marriage Secrets: A Woman’s Guide to Make Your Marriage Even Better, and her latest book, 21 Days to An Awesome Marriage, both based on 220 Torah sources. They were vetted by dozens of rabbis and rebbetzins and are laden with valuable insights. The books have reached a wide audience and bestselling status because they are super fun to read and pack a wallop of practical tools you can implement today. She is a full-time volunteer, and all her income and royalties are donated to the charity she and her husband started for shalom bayis education: The Marriage Campaign. Leah is also the host of The Ladies Talkshow with 300 free classes on TorahAnytime and on many other platforms. In addition to her other projects, Leah is passionate about her Marriage Secrets Coaching School, where she trains coaches around the world in this incredible avodas hakodesh via a coaching hotline. Women who want to teach and obtain a “PhD” in the Shalom Bayis Mesorah can join Leah’s Marriage Secrets Coaching School which also has a Marriage Secrets Master Class track for wives and mothers.

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LET'S GROW by Mattie Steinberg

August Living among modern conveniences, we often miss out on witnessing the wondrous niflaos haBorei inherent in nature. When we watch little seeds turn into seedlings and then plants, we’re getting to know the world in its purest, truest form—and it is both eye-opening and incredibly gratifying. By digging into the soil and doing our part to perpetuate the cycle of life, we are harnessing the opportunity to partner with our Creator.

The birth flower for the month of August is the poppy, which blooms late in the summer. Poppies are known for their vibrant, delicate flowers and attractive foliage. They come in a variety of shapes and colors, including red, orange, yellow, pink, purple, and white. Poppies are a popular choice to add a pop of bright color to your summer landscape.

When gardening in pots, be certain to use a quality potting mix, as cheap potting mixes are rather useless unless fortified with washed river sand and compost. Quality potting mixes hold moisture and nutrients around a plant’s roots, allowing the growing roots enough air to breathe and the plant the food to bloom.

Among the most versatile of vegetables, tomatoes are a sure bet for beginners and seasoned gardeners alike. In fact, the vegetable can even be grown in containers, making it an easy and feasible option for city dwellers who aren’t lucky enough to have a backyard garden of their own. Cherry tomatoes and Roma tomatoes are particularly well-suited for pots. These smaller varieties are richer in taste and less demanding when compared to their larger counterparts. Two things to keep in mind: These plants love the sun, so find them a spot where they can bask in full sun for 6–8 hours daily. And harvest takes time, but with some patience, you’ll be picking your own tomatoes about 60–80 days after planting.

Slugs and bugs go after young plants in the garden and often cause damage. For a simple solution, use aluminum foil. Lay a few sheets of foil around the base of your plants and pile dirt or small stones on the corner to weigh it down and mostly hide it from view. You can also cut the foil into small pieces and mix it into your mulch. The metal causes an unpleasant reaction to slugs’ mucusy bodies. The silver foil also attracts heat and reflects sunlight making the soil warmer and brighter and less appealing to the bugs that prefer the dark and cool earth.

You may be tempted to give your grass a good haircut, but that’s a recipe for weeds to flourish and fine blades to get scorched by the sun. Instead, keep your lawn long and lush, giving it a weekly trim on the highest setting your mower permits. Long turf wears better and looks lovely, and the frequent clippings are great fresh mulch for your garden bed. Although a mowing height of under 3 inches is best for most of the season, under summer’s sun, the mower setting should be raised to over 3 inches (but never more than 3.5). The extra height of the blades will provide more insulation from summer heat and reduce water loss from the soil.

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WALLET WELLNESS

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.

Your Money Garden: Understanding Your Financial Health By Baruch Niebloom

Financial health is like maintaining a beautiful, thriving garden. It requires regular attention, the right tools, and thoughtful planning to ensure everything flourishes. Let’s embark on a journey to understand your financial health. I use the garden analogy to guide you through the essential tools and tips that can help your financial situation blossom.

Why Financial Health Matters Let’s imagine you’ve got a backyard garden. When you tend to it regularly, it produces beautiful flowers and bountiful vegetables, bringing joy and nourishment. If neglected, it becomes chaotic and unproductive, often so unsightly and overwhelming 64

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that you begin to ignore it altogether. Your financial garden performs in the same way. Just as a healthy garden contributes to your wellbeing, good financial health allows you to enjoy life’s moments without constant worry. This state of wellbeing lets you focus on what truly matters, such as spending quality time with family, pursuing hobbies, and achieving personal goals, without the anxiety of financial instability.

Key Indicators of Financial Health To maintain your financial garden, you need to understand and monitor key indicators. Here’s a breakdown of the three primary indicators:

Net Worth of Your Garden: Think of your net worth as the overall vitality of your garden. It is calculated by subtracting what you owe (debt: unproductive areas covered by shade) from what you own (assets: your plants, flowers, and soil). Areas always in shade, while technically yours, don’t produce fruit, and won’t be important when considering how much garden you have— those are your debts. Assets can include things like your home, savings accounts, investments, vehicles, and valuable personal items. Liabilities, on the other hand, consist of debts such as mortgages, credit card balances, student loans, and other obligations. For example, if your house is worth $500,000 and you have a $400,000 mortgage, only $100,000 adds to your net worth. Calculate this for all assets and debts. Tracking your net worth over time helps you see progress and identify areas needing improvement. You can use frum.finance’s financial planning software for free at https://frum.finance/WellspringPlan. Mapping the Garden: Budgeting is like creating a detailed map for your garden. It involves planning your income and expenses to allocate resources efficiently and achieve financial goals. A budget helps you prioritize necessary expenses—the essentials that keep your garden thriving, like water and sunlight; and manage discretionary spending—like ornamental plants that are nice as they enhance the garden’s beauty, but aren’t essential. Software like YNAB (You Need A Budget), or even a simple spreadsheet can help you create and stick to a budget. It’s important to review your budget regularly to ensure you’re staying on track and to make adjustments as needed. Knowing your average monthly expenses gives you a clear picture of your financial landscape, allowing you to plan for future needs and goals. Planting Your Seeds: Your monthly savings reflect how much of your income you’re setting aside each month for future needs. It’s similar to how many plants you’re adding to your garden each year (savings from income) or how much produce you reinvest as seeds or compost (reinvestment of investment income). More monthly savings means more enrichment and growth of your financial fruits. The ideal amount depends on your family’s long-term goals, captured in your financial plan. This amount can help ensure you have a sufficient cushion for emergencies, retirement, and other long-

term objectives. Regularly reviewing and adjusting your savings is crucial for staying on track and adapting to changes in your financial situation. Don’t let this overwhelm you, as we will be tackling it bit by bit in the coming issues.

How Does Your Garden Grow? Financial health is about more than just numbers; it’s about creating a balanced and thriving environment where you can enjoy life’s moments without constant worry. By understanding key indicators and using the right tools, you can take control of your finances and watch them grow into a beautiful, well-tended garden. Remember, it’s not about making big changes overnight, but about nurturing your financial garden with small, intentional actions. Start today, and let’s cultivate a secure and prosperous future together.

“Someone’s sitting in the shade today because someone

ABOUT THE EXPERT 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 oneon-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.

planted a tree a long time ago.”

Warren Buffet

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MIND AND YOU

Fun surrounds us. Of course, what is one person’s “fun” is another’s “funny.” Not everyone will enjoy the same activity, but that doesn’t negate the fact that there’s an abundance of joy to be experienced. Playing games is another way to incorporate that fun into our day. More than fun, however, games benefit our lives in a myriad of ways. Last time, we discussed how playing games is the most readily-available stress buster. If that was all games did, it would still be a tremendous benefit to our mental and physical wellbeing, but games do more than that. In fact, a number of studies have shown that brain games can actually raise our IQ over time. A recent study of 4,000 students in Venezuela showed that after just four months of chess training there was a significant increase in the kids’ overall IQ. The study suggests that chess can develop a new way of thinking that contributes to increased IQ. Some researchers speculate that this may be due to the growth of new synaptic connections and dendrites. Any game that requires strategy, pattern recognition, and logical thinking stands to benefit the player. In the long run, an increased IQ has been shown to not only benefit creativity and income, but also social connections, overall health, and even life expectancy. 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. For the month of August, we’re looking at cryptograms. This game may well become your favorite! 66

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Memorable Quote “Play is our brain’s favorite way of learning.” —Diane Ackerman, American Poet and Essayist

Instructions: In order to solve a cryptogram puzzle, you must crack the code and figure out the hidden message. The code is a simple substitution cipher where each letter in a puzzle represents a different letter of the alphabet in the solution. This holds true for every instance where a cryptoletter appears. For example, if the letter T represents E, then everywhere you see a T in this coded message, you can replace it with E. Although you can write out all the letters for yourself to create a cipher, one has been created for you below. Keep in mind, in every future game, the cryptoletter substitution, or “cryptoalphabet,” will be different. Tips: One-letter words: A good place to start is by looking for one-letter words. The only possible choices are A or I. Often, a cryptogram puzzle is a quotation spoken in first person, so the pronoun I commonly appears. Letter frequency: The most common letter overall is E. If you notice a certain cryptoletter appears repeatedly, the ubiquitous E is a good guess. The next most common letters are T, A, O, I, N, S, H, R, D, and L. Also look out for double letters, as those have limited options, too. Two-letter words: Another good way to get a foothold in a cryptogram is to consider the two-letter words. With limited valid options, this narrows down the possibilities. Common examples include AM, AN, AS, AT, BY, DO, GO, HI, IF, IN, IS, IT, ME, MY, NO, OF, ON, OR, and TO. Contractions: Contractions are useful because there are only a few letter combinations that follow the rules. The two most common letters after an apostrophe are S and T. When two letters follow the apostrophe, they’re often LL or RE. Of course, there are other options as well.

Advance to this:

Cracked Code:

Whether you think you can or think you can't; you're right.

A cryptogram is a type of puzzle that consists of a short piece of encrypted text. Though they have existed for thousands of years and were initially used for secret messages, nowadays cryptograms are mostly used as puzzles for game lovers.

Start with this:

We don't stop playing because we grow old; We grow old because we stop playing.

CRYPTOGRAM

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‫בס״ד‬

‫‪Heart.Works | BaruchHashemItsShabbos.com‬‬

‫ששת ימים תעבוד‬

‫יום השישי‬ ‫ויכלו השמים‬ ‫והארץ‪...‬‬

‫בּרוך השׁם‬

‫ס'איז שׁבּת‬ ‫וביום השביעי שבת‬

‫‪WELLSPRING / AUGUST 2024‬‬

‫‪68‬‬

AUGUST 2024 / AV 5784 / ISSUE 102

GRILLED-PALOOZA! COMFORT FOODS: SUMMER STYLE

SWAP: THE EASY ICE CREAM

NEW COLUMN: MORE OR LESS

SUNBURN SOLUTIONS: CURED IN THE KITCHEN

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Editor's Note

Dear Cooks,

Me and heat, we don’t get along too well. I’m that person who cranks up the A/C in the summer and can’t fathom living in Florida. In fact, this past January, when I came into school to give my 11th graders their midterm, I noticed that most of the girls were wearing coats. It took me until halfway through the exam to realize that the heating was broken. The principals would have canceled school, but the girls had studied hard for their tests and were willing to stay and wear coats. Only I was there with no coat, and it took me time to notice anything was amiss. So when people say that in very hot weather they grill outside to keep the house cool, it always strikes me as a bit odd. In very hot weather I stay firmly ensconced in my temperature-controlled home and cook indoors, thank you very much. I have my dearly loved collection of cast-iron pans—including one inherited from my grandmother a”h—and I “grill” indoors most of the year. It’s only when

the weather starts cooling down that I actually use my outdoor grill. My personal tip for grilling is the same as with any other form of food prep. Clean as you go so when the food is ready, you get to eat in a neat space. When I use the outdoor grill, my family usually dines on disposable dishes, and we bring the trash can to the deck for easy cleanup. And since we live in Monsey, we tie up the bag firmly and put it in the front can—the one with the tight lid—so we don’t also feed the local skunks. Remember, the nights I go out to grill are the ones when we can finally sleep with the windows open. And me and skunks get along about as well as me and heat. That is, when they show up, I stay indoors, windows shut tight, trying to pretend they’re not there. Happy grilling—and remember to seal the trash can tightly!

k e m E a v i Av

Contents 73

Summer Grilling Appetizers

By Yossi & Malky Levine

SWAP

By Yossi & Malky Levine

80 Encore

By Yossi & Malky Levine

Comfort Foods

More or Less

Kitchen Cures

My Table

by Esti Asher, MS, RDN, LD by Esti Asher, MS, RDN, LD by Gitty Feldinger Wellspring Contributors

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LET’S BREAK THE ICE

BEAT THE HEAT

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Summer Grilling Appetizers There’s something I really enjoy about appetizers, and I often find myself gravitating toward these small but mighty dishes. Generally more complex and fun in flavor, they’re served when you’re still hungry so you really get to enjoy the taste. Typically, when I join family and friends for a grill night, appetizers are not usually on the menu, possibly because grilling is often associated with heavy meats. But what if we reimagine the grill as a tool for crafting some amazing appetizers? We're pleased to introduce two recipes that are not only healthful, but also easy, fun to put together, and packed with vibrant summer flavors. These appetizers are the perfect gateway to experimenting with the grill beyond the usual heavy mains, bringing a fresh twist to your next gathering. Get grilling, Yossi and Malky

Recipes, Styling, and Photography by Yossi & Malky Levine

SUMMER GRILLING APPETIZERS

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Charred Eggplant Extravaganza When it comes to appetizers, grilled eggplant is always my go-to. It pairs perfectly with bread and is an ideal dish to have ready on the table when guests arrive, satisfying all those hungry stomachs. It’s also incredibly convenient—I can simply put it on the grill with minimal prep, forget about it until it’s ready, and it requires very little maintenance while cooking. What I love most about grilled eggplant is the flexibility and opportunity for creativity it offers when it comes to toppings. Whether you prefer classic combinations or enjoy experimenting with new flavors, feel free to create your own mix.

2 medium-sized eggplants

Freshly ground black pepper, for sprinkling

¼ cup pine nuts

2 hard-boiled eggs, sliced

2 Tbsp olive oil, plus more for drizzling 1 large onion, thinly sliced

1 cup canned chickpeas, drained and rinsed

½ tsp salt

1–2 red chili peppers, thinly sliced

2 Tbsp honey

Tahini, for drizzling

Coarse salt, for sprinkling

¼ cup chopped fresh parsley

Preheat grill to medium-high heat. Prick eggplants a few times with a fork to prevent bursting. Place the whole eggplants directly on grill grates. Cook, turning occasionally, until skin is charred and flesh is very soft, about 20–30 minutes. Once done, remove eggplants from grill and let them cool slightly. While eggplants are grilling, toast pine nuts in a dry skillet over medium heat, stirring frequently until golden brown and fragrant. Remove from heat and set aside. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add sliced onions, salt, and honey. Cook, stirring occasionally, until onions are caramelized, about 20–25 minutes. Set aside. Slice grilled eggplants open lengthwise and place them on a serving dish. Drizzle with olive oil and season with coarse salt and freshly ground black pepper. Top with the sliced hard-boiled eggs, chickpeas, caramelized onions, toasted pine nuts, and sliced red chili peppers. Drizzle with tahini. Garnish with chopped fresh parsley.

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SUMMER GRILLING APPETIZERS

Grilled Tuna Steak Toastadas I love using fresh fruit, veggies, and herbs when incorporating raw fish into a dish. These tuna steak tacos are a perfect example. The vibrant produce adds an extra boost of freshness to the high-quality fish, making it a perfect appetizer to excite your taste buds and set the stage for the rest of the meal.

2 tuna steaks (about 6 oz each) 1 tsp coarse salt

4 scallions, cut lengthwise into thin ribbons

1 tsp coarse black pepper

Fresh cilantro leaves

1 Tbsp brown sugar

1 Tbsp black sesame seeds, toasted

1 Tbsp low-sodium soy sauce

1 Tbsp white sesame seeds, toasted

4 whole wheat tortillas

Pickled sliced jalapeño peppers

1 large avocado, thinly sliced

2 limes, cut into wedges

1 mango, thinly sliced

Coarse salt, to taste

4 radishes, thinly sliced

Spicy mayo

Season tuna steaks with salt, pepper, brown sugar, and soy sauce. Place tuna in a plastic bag or wrap in saran wrap and refrigerate for 30 minutes. Using a large cookie cutter, cut tortillas into smaller circles. Preheat grill to high heat and lightly spray tortilla circles with olive oil on both sides. Grill tortillas for 1–2 minutes on each side until they are slightly crispy and have grill marks. Grill tuna steaks for 1–2 minutes on each side for rare (leaving the center raw), or longer if you prefer them cooked through. Remove from grill and let them rest for a few minutes. Then, slice tuna against the grain into thin strips. Place a few slices of avocado and mango on the toasted tortillas and top with strips of grilled tuna, radish, scallions, cilantro leaves, and pickled jalapeño slices. Sprinkle with toasted black and white sesame seeds. Squeeze some fresh lime, sprinkle with coarse salt, and drizzle with spicy mayo.

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SWAP

SWA P

By Yossi & Malky Levine

Ice Cream

Yogurt

Using yogurt instead of ice cream in smoothies offers a healthier alternative that doesn’t compromise on creaminess or flavor. Yogurt is rich in probiotics, protein, and essential nutrients like calcium and vitamin D, making it a nutritious addition to your diet. Unlike ice cream, which is often high in sugar and unhealthy fats, yogurt enhances the overall nutritional value of your smoothie while still delivering a satisfying, indulgent texture. Some more benefits of using yogurt instead of ice cream: • Yogurt tends to be lower in calories and fat compared to ice cream, especially low-fat or Greek yogurt options. • Greek yogurt in particular is high in protein, which helps with satiety and muscle repair. • Yogurt contains probiotics, beneficial bacteria that promote a healthy gut. These can improve digestion and boost overall gut health when consumed regularly. • Yogurt is a good source of calcium, essential for maintaining strong bones and teeth. • Many commercial ice creams are high in added sugars. Yogurt is naturally lower in sugar, especially plain varieties, or those sweetened with natural sweeteners like honey or fruit.

Strawberry Banana Yogurt Smoothie I first tasted this smoothie at one of my favorite “shake” shops. It was such a winner, I knew I’d be recreating it at home. Turns out it’s just a few simple ingredients, and after a few tweaks we got that perfect blend!

1 cup frozen strawberries ½ ripe banana ¾ cup yogurt (Greek yogurt or regular yogurt) 1 Tbsp honey ½ cup apple juice Ice cubes (optional) 78

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Place all ingredients into a blender cup and blend until smooth and creamy. For a thicker shake, add a handful of ice cubes and blend again. Optional: Garnish with slices of fresh strawberries, banana, and mint.

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ENCORE

Recipes, Styling, and Photography by Yossi & Malky Levine

Grilled Beef Kebabs You have your go-to steak recipe, but what about ground beef? Not only can it be prepared through grilling, but it’s actually a delicious welcome change on the barbecue scene. A new take on clean hot dogs! Yield: 8 servings

2 lb ground beef (or lamb, or a combination of the two) 1 medium onion, chopped very finely or grated 3 cloves garlic, minced 1 Tbsp paprika 1 tsp cumin 1 tsp salt 1 tsp fresh cracked black pepper ¼ cup fresh cilantro (or parsley), chopped metal skewers (or wooden, soaked) 2 marrow bones, sliced lengthwise (optional)

In a large bowl, mix the beef, onion, garlic, paprika, cumin, salt, pepper, and cilantro. Refrigerate for 30 minutes. Divide the mixture into 8 (approximately) even balls. Mold each ball around the pointed end of a skewer, making a long oval kebab. Heat a grill (or grill pan) to medium-high heat and brush the grates or pan lightly with olive oil. Grill the kebabs, turning occasionally, until golden brown all over and cooked through, about 10 minutes. Optional: Cook the marrow bones in a pot of salted boiling hot water for 5 minutes. Remove from pot and allow to cool. Scoop out the bone marrow with a spoon and add it to the center of the kebab while you are forming them. Seal it with the ground beef mixture.

WELLSPRING / AUGUST 2024

ENCORE

Grilled Fruit Cinnamon Sticks with Coconut Sorbet A good meal can’t end without a good dessert. This is what I call “good,” by all means. Savor the flavor of summer in this healthy, sweet treat. 5 peaches 5 plums olive oil 6–8 long cinnamon sticks maple syrup cinnamon Coconut Sorbet 2 ripe bananas or 2 peeled pears 2 cans coconut cream maple syrup or other sweetener, to taste (optional) coconut chips and mint leaves, for garnish Brush grill grates lightly with oil, then preheat to medium high-heat. Rinse the plums and peaches clean and pat them dry. Cut them in half around their pits, twist open and remove the pits. Place the fruits on a baking sheet, cut side up. Brush with oil on the cut side. Put the fruits, cut-side down, on the hot grill. Cover and cook until they're grill-marked and heated through, about 5 minutes, and set aside. To make the sorbet, chop pears or banana into chunks and freeze. Place coconut cream in a large ziplock bag and freeze flat for 6 hours. Thaw fruit and coconut cream for about 15 minutes before making the sorbet. (Meanwhile, you can grill the fruit, as seen below.) Bang the coconut cream bag to break it into chunks. Place it in the bowl of a food processer along with the fruit. Process until you get a soft-serve sorbet consistency. This can take a few minutes and you may need to scrape the sides occasionally. (If it’s not coming together, add a splash of water to speed up the process.) Taste and add your preferred sweetener (if needed). Serve immediately or place in a container and return to the freezer for up to an hour. After that, it will become icy (but still edible). String the fruit on a cinnamon stick. Drizzle with maple syrup and cinnamon. Serve with coconut sorbet and top with coconut chips and mint leaves.

WELLSPRING / AV 5784

TIDBITS

Comfort Foods BY ESTI ASHER, MS, RDN, LD With Shabbos Nachamu around the corner, the subject of comfort food is in the air. Let's take a look at comfort foods. While I believe and teach that all foods fit in moderation, having the option of a healthier alternative can be helpful as well. Feel free to choose and enjoy the original dish once in a while, and explore the healthier alternative for more frequent consumption. 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.

WELLSPRING / AUGUST 2024

Macaroni and Cheese While there are many versions of the classic “mac and cheese,” one idea to make this dish more beneficial for our health is to use a more wholesome noodle, such as zucchini based “zoodles,” chickpea, or at least whole wheat, instead of refined white pasta. A fun and delicious additional tip is to add pureed butternut squash into your cheese sauce mixture. The orange color and high nutrient profile boasts many benefits and has a unique visual appeal.

Mashed Potatoes

Lasagna Yum! One of my personal favorites. An idea to add a nutrition boost is to include strips of zucchini within each layer of lasagna noodles, using your peeler to achieve a thin ribbon. If you are really ambitious, you might even consider adding some blended kidney beans into the sauce for added protein.

Potatoes have many nutritional benefits, such as being high in vitamin C and potassium. However, mashed potatoes can often leave you feeling heavy, depending on the quantity and other ingredients used to enhance flavor and texture. An alternative to try is mashed cauliflower—on its own or added into mashed potatoes to create a balance. Cauliflower is high in water and fiber, and it’s a great source of antioxidants.

Ice Cream We can admit it; ice cream is delicious, refreshing, and an essential part of the summer experience. And yet, having ice cream often may not be ideal if you are striving for health-related goals. A way to mix it up while achieving a snack that resembles ice cream is by making your own thick smoothie (read: ice cream) with a base of frozen banana. The consistency of blended frozen banana is particularly creamy and sweet. Simply combine the frozen banana with frozen fruit of your choice (or leave it as just banana) and blend in a blender or food processor. Feel free to experiment with other addins such as nut or seed butters, chocolate chips, and pieces of dried fruit; the possibilities are endless. Two pro tips: be sure the banana is very ripe before freezing, and freeze in slices for easier blending.

Pizza There are definitely nutritional benefits to pizza as it’s traditionally prepared, but there are additional ways to increase the nutrients. Ideas include adding lots of vegetables as toppings to a traditional slice and adjusting the ingredients and thickness of the crust. Pizza crusts can be adapted to whole grain or reinvented with creative ideas, such as using a wrap for the base or a non-carb option, like cauliflower crust.

WELLSPRING / AV 5784

TIDBITS

NEW COLUMN!

MORE OR LESS MORE THIS Emotional Support Overeating in children linked to interaction with caregivers There are many reasons why we turn to food, and one of those reasons may be due to an emotion we are feeling. According to kidshealth.org, emotional eating is “when people use food as a way to deal with feelings instead of to satisfy hunger.” A recent research study from the University of Illinois at Urbana-Champaign followed over 350 children from birth to the age of three to track and better understand the roots of emotional overeating. The study defined emotional overeating as “consuming food to cope with feelings rather than in response to hunger.” Researchers studied the temperaments of the children, partially by analyzing their orienting responses, i.e., to “engage with, maintain, and disengage their attention from external stimuli.” The study supported the idea that children who had a stronger ability to regulate their emotions were less likely to turn to food for self-regulation. Additionally, the support (or lack thereof) of the child’s caregivers had an impact as well. Supportive responses from caregivers, such as using problem-solving strategies, validating feelings, or offering words of encouragement were helpful to the child, while disregarding a child or punishing them for sharing their feelings was associated with higher rates of emotional overeating.

WELLSPRING / AUGUST 2024

Anxiety may be fueled by a high-fat diet Fad diets are a multibillion-dollar industry, with new ideas and recommendations continuously promoted to the public. They are often extreme and restrictive, involving cutting out food groups, and they tend to be impractical for the long term—let alone less than ideal for one’s mindset. Some popular fad diets include those that are very high in fat. While one must be cautious with high-fat diets from the perspective of general health (and more specifically heart health), new research from the University of Colorado at Boulder suggests another reason to steer clear of a high-fat diet—it may fuel anxiety. The study found that animals who were on a diet high in saturated fat for nine weeks experienced a shift in gut bacteria, which in turn influenced brain chemicals and fueled the feeling of anxiety. Ultimately, a healthy and well-balanced diet is the evidence-based way to achieve a generally healthy body and mind. Also, when eating fats, keep in mind to emphasize healthy fats, such as those found in nuts, seeds, avocado, fatty fish, and healthy oils.

Saturated Fats

LESS THAT

Stay Fresh this Summer Each Batch Masterfully Hand Crafted A L L

N A T U R A L

KITCHEN CURES by Gitti Feldinger

K I T CC HU ER NE S Stop the Sunburn

WELLSPRING / AUGUST 2024

Tomatoes Tomatoes contain lycopene, an antioxidant that can protect skin from UVA and UVB rays. Research suggests that cooking tomatoes in olive oil may help the body absorb more lycopene. It’s best to leave the tomato skin on, as that’s where most of the lycopene is. For sunburned skin, applying chopped tomatoes can help relieve discomfort. Try mixing tomatoes with honey to soothe the burn. Lycopene may also help with skin reconstruction and sunburn discomfort.

Green tea A great home remedy for sunburns, green tea contains antioxidants and other compounds that can help soothe sunburn discomfort and nourish the skin to increase its resistance to sunburn. Green tea contains catechins, which may help protect against sun’s radiation, and the tea’s theobromine and tannic acid can help relieve pain and heal damaged skin. Both oral and topical green tea can help with sunburn pain and swelling.

Carrots Carrots are considered one of the best foods to eat for sunburns because they contain beta carotene, an antioxidant that can help protect skin from sun damage. The body converts beta carotene into vitamin A, which is important for skin health and may help fight sunburns, cell death, and wrinkles. Vitamin A may also brighten skin and give it a healthy glow.

Pomegranates Pomegranates contain antioxidants that may protect skin from free radicals and sun damage, and also reduce signs of sunburn. Ultraviolet (UV) radiation is a major factor for skin diseases including skin redness, burn, inflammation, degenerative agerelated changes, and skin cancer. Researchers found that drinking pomegranate juice reduced the risk of skin damage due to UVB radiation.

Strawberries Strawberries are abundantly available in the summer, and a good thing too. Strawberries contain antioxidants and vitamin C, which may help protect skin from sun damage and help sunburned skin heal. Strawberries also contain tannins, which may help reduce the sting of a sunburn. For a sweet sunburn treatment, mash a few ripened strawberries and slather on the sunburn for natural relief. Rinse off after a few minutes.

Sweet potatoes Spinach Spinach can help protect the skin from sunburn because it contains beta carotene—the carotenoid that helps reduce redness when skin is exposed to UV light. It also contains lutein and zeaxanthin, antioxidants found in leafy greens that may help protect skin against sun damage. And finally, it contains vitamin E, the ultimate skin nutrient protecting against free radical damage from the sun.

Sweet potatoes contain carotenoids, which may prevent sunburn. Because they contain antioxidants that can reduce the intensity of a sunburn, yams can also help soothe sunburned skin when applied topically. To use sweet potato on sunburned skin, try making a face mask. The topical application will also draw heat away from sunburned skin, alleviating some of the discomfort and supporting the healing process.

WELLSPRING / AV 5784

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 summer season isn’t suited for slaving away in the kitchen. What’s your favorite simple and low-prep summer supper that will satiate hungry tummies after a full day of fun?

Compiled by Tziri Hershkovitz

Laura Shammah, MS, RDN Lately we’ve been loving chickpea pasta. For me, besides taste, I really appreciate the ease. Chickpea angel hair pasta takes just four minutes to boil. I drain it and add some olive oil, herbs, and spices, and we have a delicious, filling, and beautiful dinner ready in no time. Served fresh, the kids will readily eat it all.

Sheindel Unger, CDC As hot as it is, at the end of the day you’re gonna need food… The following are some quick grilling options—satisfying meals that require minimum prep time. Simply rub olive oil and desired spices into chicken. Some great spice blends are Italian spice, Montreal chicken seasoning, Mr. Flavor, or any spice blend that doesn’t contain sugar. Dark cutlets: 8 minutes on one side, 4 minutes on the other Thin cutlets: 2–3 minutes on each side Regular cutlets (1-inch thick): 6 minutes on each side Burgers (ground beef with no ingredients added, either from the butcher or homemade): 10 minutes on 1 side, 5 minutes on the other side.

WELLSPRING / AUGUST 2024

Dr. Rachael Teichberg I love to cook meat or chicken in a crock pot with 3 sliced onions, some salt, 2 teaspoons tomato paste, and a spoon of honey. I sometimes add carrots and potatoes, or sweet potatoes for variety. I throw everything into the crock pot, add some water (or even wine), and leave on low until I get home. It’s hot, soft, fresh, and so satisfying.

Shani Taub, CDC My go-to in the summer is grilling. It’s quick and fresh and loved by all. Some of the standard fare includes chicken franks, corn on the cob, and spiced chicken cutlets. My favorite part? No lengthy cleanup!

Tanya Rosen, MS, CAI, CPT Summertime is limited, and we all want to make the best of it without being stuck at home preparing meals. Here’s how I maximize meal prep efficiency. A charcuterie board can be a wonderfully balanced meal— easy to prep and not heavy on the stomach. I do a dairy board with low-fat cheeses or a meat board with lean cold cuts. Some cut-up fruits and veggies (like apples, celery, and carrots) as well as nuts (like almonds and cashews) complete the board. Another great option is wraps. Whether whole-wheat wraps or cabbage leaves for an even healthier version, I’ve done them in dairy, meat, or pareve, changing up the veggies, seasonings, and dressings for variety. And of course, salads! Whether pre-cut veggies, pre-made salads (dressing on the side), or salad bags. It’s simple to incorporate grains and legumes (like quinoa or chickpeas), and add fruits (like apples or strawberries) or nuts (like almonds), and cold chicken can be a perfect addition too. Chickpea Salad

Esti Asher, MS, RDN, LD

1 can chickpeas 2 cups diced cucumber

Two of my kids recently came home from a playdate excited to share that they had helped their friends’ family make dinner. Since they left before it was ready, their friends kindly brought a bite of each to school so my kids could taste the fruit of their labor. This newly discovered and adored meal, which works well for lunch or dinner, consists of “pitziot”—at least that’s what Hebrew speakers call ’em.

2 bell peppers, thinly sliced

Imagine a pizza in the form of a deli roll. As an added bonus, it’s a super kids-in-thekitchen dish, where kids of many ages enjoy not only the eating, but also the mixing, shaping, and baking process.

Juice of 2 fresh lemons

Start with any pizza dough, roll out into a shape that somewhat resembles a rectangle or oval (we’re flexible), add sauce, cheese, and (completely optional) any toppings kids may like (such as green olives), roll up like a deli roll, slice, and then place slices on a cookie sheet or 9”x13” pan, and bake at 350°F until golden. I like to serve with fresh fruit or cut-up vegetables and a dip. Enjoy!

1 cup grape tomatoes, halved ¼ cup red onion, sliced lengthwise 4 oz. fresh feta cheese, cut into chunks Sprouts as garnish (optional) Dressing: 2 Tbsp extra virgin olive oil 2 oregano cubes Salt and pepper, to taste Instructions: Rinse and drain chickpeas Toss all salad ingredients into a large bowl In a small bowl, whisk lemon juice, olive oil, oregano, salt, and pepper. Makes 4–6 servings

WELLSPRING / AV 5784

Yaffi Lvova, RDN Simple suppers for summer: I love, love, love my electric pressure cookers (yes, I have three…four?). I can put raw, even frozen ingredients in them, hit the button, and have a delicious dinner in 30 minutes. This recipe can be used in a pressure cooker or in a crock pot: Chicken Salsa Verde Ingredients: chicken breasts, salsa verde (we love La Victoria brand), about 16 oz. salsa per 2 or 3 chicken breasts Add half the salsa to the bottom of the crock pot or pressure cooker, place the chicken on top, then pour the rest of the salsa over the chicken.

I rely on my outdoor grill a lot during the hot summer days. I typically grill pesto cutlets, ground meat patties, chicken bottoms, and some meats from time to time. I also love to grill zucchini and portobello mushrooms for a succulent and easy side. My kids love having some chilled limonana as well, which I make by blending some ice, freshly squeezed lemon, a sweetener of choice, and mint leaves from my herb garden. Pesto sauce: 2 frozen basil cubes (I use a handful of fresh basil from my herb garden) 2 cloves garlic ¼ cup extra virgin olive oil

In the crock pot: cook on low for 6 hours or on high for 4 hours.

½ tsp salt

Use two forks to shred the chicken.

Blend with an immersion blender and allow cutlets/ chicken to marinate in the pesto sauce. Grill on both sides for 5 minutes each.

How to serve: • over rice • in a burrito • in tacos • over salad • with a pile of tortilla chips While raw, consider adding: • a can of black or pinto beans, rinsed and drained • sliced peppers • frozen or canned corn • raw jalapeños or other spicy pepper After cooked, consider adding: • avocado • sliced peppers • chopped tomatoes • pickled jalapeños

Shaindy Oberlander, BS, INHC

WELLSPRING / AUGUST 2024

Tziri Hershkovitz Eating healthy doesn’t require long hours prepping and there are so many easy and quick ideas out there. The issue arises when we’re under pressure and none of the easy and healthy options come to mind. That is where lists come in. Lists help us remember come dinner time. One of my favorites is hamburger salad. I heat the grill for mini patties (made with plain ground beef, pepper crusted) and slide some thin sourdough slices into the oven to toast. While they cook and bake, I toss together lettuce, tomatoes and Persian cucumbers. I create my light burger dressing with some homemade mayo, squirts of mustard and ketchup, and a splash of pickle juice. When the beef sliders are done, I let them cool off for a few minutes, then add them and the sourdough “croutons” to the veggies, drizzle with dressing, and dig in!

-Mehadrin Dairy All products are proudly made in the USA.

Recipes, Styling, & Photography by Yossi & Malky Levine Production & Design

DA IRY DELIGHT S Sweet summery dishes to simplify your milchig menu planning.

CREAMY PESTO PASTA SALAD Pasta Salad: 12 oz tri color pasta 1 cucumber, cut to small matchsticks 1 red pepper, sliced 1 small purple onion, sliced Handful of cherry tomatoes, halved ½ cup Mehadrin feta cheese Mehadrin garlic Cheesalach for topping Creamy Pesto: 1 cup Mehadrin co age cheese ¼ cup pesto (store-bought or homemade) 2 tbsp milk 1 frozen garlic cube 1 tsp honey Pinch of Salt Dash of black pepper

1. Cook the pasta according to the package instructions 2. Drain and rinse under cold water and set aside. 3. Blend all creamy pesto ingredients until smooth. If desired, add milk, 1 tablespoon at a time for a thinner consistency. 4. In a large bowl, toss the pasta and veggies with the pesto sauce until evenly coated. 5. Top with crumbled feta cheese and garlic cheesalach. 6. Cover and refrigerate the pasta salad for 30 minutes to let the flavors meld. 7. Stir before serving and add salt if necessary.

COVER FEATURE

GARLIC CHEESE STICKS 8 wraps (small or large) 1 JJ garlic cream cheese (7 oz) 16 oz Mehadrin shredded mozzarella cheese 6 tbsp Mehadrin bu�er (3/4 stick) 4 frozen garlic cubes ¼ cup chopped fresh parsley (or 2 tbsp dried parsley flakes)

1. Preheat oven to 375°F. 2. Line a baking sheet with parchment paper. 3. Lay the wraps flat on a clean surface and smear them with garlic cream cheese then sprinkle generously with shredded mozzarella cheese. 4. Place one wrap over the other in stacks of 2, so you get 4 stacks. 5. Transfer the assembled wraps to the prepared baking sheet and bake about 10-12 minutes, or until the cheese is melted and bubbly, and the wraps are golden brown. 6. Meanwhile, melt bu�er, garlic and parsley in a microwave safe bowl or in a small pan in the oven. 7. Once the wraps are out of the oven, brush them with the garlic bu�er mixture. 8. Using a sharp knife or pizza cu�er, slice the wraps into sticks. 9. Serve hot.

WELLSPRING / AUGUST 2024

TERIYAKI SALMON BOWL WITH CREAMY RISOTTO AND SPICY MAYO Salmon: 6 slices salmon fillet, cut to cubes ½ stick Mehadrin bu�er (4 tbsp) ¾ cup honey teriyaki sauce

1. Melt bu�er in a large skillet over medium heat. 2. Add the salmon cubes and sear on all sides until golden brown and cooked through, about 4-5 minutes. 3. Add the teriyaki sauce and cook for Riso o: another 2-3 minutes, allowing the 2 cups Arborio rice sauce to caramelize and coat the salmon. Remove from heat and set 5 cups water aside. 2 oz Mehadrin European unsalted bu�er 4. Add the Arborio rice and water to a 2 oz JJ whipped cream cheese saucepan, bring to a boil and cook for 1 tsp salt 20 minutes until the water is fully absorbed. Remove from heat, add the Spicy Mayo: bu�er, cream cheese and salt and mix until combined. Set aside 1 Mehadrin 5 oz plain Greek yogurt 5. In a small bowl, mix all spicy mayo 2 tablespoons sriracha sauce ingredients until smooth. 1 ½ tbsp honey 6. Assemble the bowl: (This can be done 2 tsp sesame oil in individual bowls or one large one.) 1 frozen garlic cube 7. Start with the Riso�o on the bo�om, ¼ tsp salt then place the salmon cubes in one area, and continue arranging all the Toppings: toppings in sections. 1 avocado, sliced 8. Drizzle the spicy mayo over the entire bowl and top with black sesame 1 carrot, peeled into ribbons seeds, scallions and chili slices. 1 cup cherry tomatoes, halved 1 cup shredded purple cabbage 1 cup mango cubes Lemon slices/wedges 2 scallions, sliced 1 red chili, sliced Black sesame seeds

FRENCH ONION CAULIFLOWER BAKE

ED!

T YO

’S

KID

I N VO

Caramelized onions: ½ stick Mehadrin bu�er (4 tbsp) 2 large onions, thinly sliced 1 tablespoon sugar ½ teaspoon salt

8 oz penne pasta ½ cup marinara sauce ¼ cup Mehadrin sour cream 8 oz shredded Mehadrin pizza cheese ½ cup sliced black olives ½ cup Mehadrin feta cheese Basil leaves for garnish 10 Wooden or metal skewers (if using wooden, soak them in water for 30 minutes before using)

1 bag (16 oz) frozen cauliflower florets 2 tablespoons Mehadrin bu�er 2 frozen garlic cubes ½ teaspoon salt 1 cup shredded Mehadrin mozerella cheese Fresh oregano for garnish (optional)

GREEK PENNE POPS

1. Preheat your oven to 400°F 2. Add the cauliflower, bu�er, and garlic to a lined baking pan and sprinkle with salt. Roast for 3-4 minutes until the bu�er is melted, then give it a li�le mix to coat the cauliflower. Continue roasting for 15-20 minutes until golden brown and tender. 3. While the cauliflower is roasting, melt ½ stick bu�er in a saucepan over medium-low heat. 4. Add the sliced onions to the saucepan, cover the pot and cook for 25 minutes, stirring approximately every 5 minutes, until the onions are deeply caramelized and golden brown. Remove from heat, add the sugar and salt and mix. 5. Once the cauliflower is roasted, reduce the oven temperature to 375°F. 6. Transfer the roasted cauliflower to a baking dish. Top the cauliflower with the caramelized onions, then sprinkle the shredded cheese evenly over the top. 7. Bake for 10-15 minutes, or until the cheese is melted and bubbly. 8. Remove the dish from the oven and let it cool slightly. 9. Garnish with fresh oregano if desired. 10. Serve hot.

1. Cook the penne pasta according to the package instructions. 2. Drain and rinse under cold water and set aside. 3. In a bowl, mix together the marinara sauce and sour cream until well combined. 4. Preheat your oven to 375°F. 5. Thread the cooked pasta onto the skewers, about 10-12 pieces per skewer and place them on a lined baking sheet. Brush the pasta with the marinara mixture, sprinkle shredded cheese over it and top with sliced olives and crumbled feta. 6. Bake for about 10-12 minutes, or until the cheese is melted and bubbly. 7. Remove the skewers from the oven 8. Garnish with fresh basil.

CREAMY MUSHROOM BARLEY SOUP ½ stick Mehadrin bu�er (4 tbsp) 2 lbs mushrooms, sliced (fresh or canned) 1 onion, diced 4 cloves garlic, minced

5 cups milk 5 cups water 1 tbsp salt ¼ tsp black pepper 1 cup pearl barley

4 oz JJ whipped cream cheese Bague�e slices Sliced Mehadrin mozzarella cheese (for toasts/topping) Fresh thyme sprigs for garnish (optional)

1. In a large pot, melt the bu�er over medium heat. 2. Add the mushrooms, onion and garlic and sauté about 10-15 minutes. 3. Add water, milk, salt and pepper and bring to a boil. Simmer for 20 minutes. 4. Use a slo�ed spoon to remove 1 cup of mushrooms. (Optional) 5. Use an immersion blender to blend the soup. 6. Add the barley to the pot and cook over medium heat for 30 minutes. 7. Remove from heat and stir in the cream cheese until fully incorporated. 8. Then add the remaining mushrooms. 9. Heat your oven to 375°F. 10. Place bague�e slices on a baking sheet and top each with a slice of mozzarella cheese. 11. Bake until the cheese is melted and bubbly, about 5-7 minutes. 12. Serve the soup with a slice of cheesy toasted bague�e and a sprig of thyme for garnish. 13. Alternatively, serve the soup with a slice of mozzarella cheese on top (if not doing the toast).

WELLSPRING / AV 5784

CHEESY POTATO CHIPS WITH CHILI SOUR CREAM DIP 6 slices Mehadrin smoked muenster cheese 2 red potatoes, thinly sliced (can be done with a mandolin) Oil spray Salt, garlic powder and paprika for seasoning

Sour Cream Dip: ½ cup Mehadrin sour cream ½ cup sweet chili sauce 2 tablespoons Mehadrin bu�er, melted

1. 2. 3. 4. 5. 6. 7.

Preheat your oven to 325°F. Line a baking sheet with parchment paper. Place the sliced muenster cheese on the parchment paper in a single layer, close together. Arrange the potato slices in a single layer on top of the cheese, overlapping slightly. Lightly spray the potatoes with oil. Sprinkle with salt, garlic powder and paprika. Bake in the preheated oven for about 40 minutes, or until the potatoes are crispy and golden brown and the cheese is melted and crisped up. 8. Allow the chips to cool on the baking sheet. They will crisp up more as they cool. Break or cut them into chips. 9. In a bowl, mix the sour cream, sweet chili sauce and bu�er until smooth and serve alongside the chips for dipping.

! GET

’S IN

1. Add ice cream, passion fruit and lebens to a blender and blend until smooth and creamy. 2. In a small saucepan over medium heat add the passion fruit pulp and sugar and bring to a boil. Cook for 5 minutes until it becomes bubbly. Let it cool. 3. To assemble the shake pour some passion fruit syrup on the inside of the glass and immediately fill with the smoothie. Top with whipped cream and garnish with remaining syrup and mint leaves.

1. Preheat your oven to 350°F. 2. In a bowl, cream together the bu�er, cream cheese, and sugars until light and fluffy. Beat in the egg vanilla extract. Add the leben and praline cream and beat until smooth. 3. Add the flour, baking powder, baking soda, and salt and mix until combined. 4. Refrigerate for 30 minutes to harden the mixture. 5. Place 12 individual muffin tins upside down on 2 lined baking sheets and lightly grease them with spray oil. 6. Place a ball of cookie dough onto the muffin tin and use your hands to mold it around the tin. Do not press it all the way to the bo�om, as the cookie dough will melt and expand during baking. Repeat with the remaining dough. 7. Bake for 12-15 minutes. 8. Allow it to cool completely in the tin before carefully removing them. 9. To serve, fill the cookie dough bowl with ice cream scoops and top with whipped cream, chocolate fudge, nut bri�le, sprinkles or any other topping preferred.

Passion syrup: 4 passion fruits (fresh or frozen) ¼ cup sugar

UR K

Mehadrin Chocolate Chip Cookie Dough Ice cream Mehadrin Whipped cream Chocolate or caramel sauce Nut bri�le Sprinkles

PASSION FRUIT SMOOTHIE 2 cups Mehadrin vanilla ice cream 1 cup frozen passion fruit 2 Mehadrin vanilla lebens Mehadrin Whipped cream

1 stick Mehadrin bu�er, so�ened 2 oz JJ whipped cream cheese, so�ened 1 mini Mehadrin chocolate leben (4 oz) 2 tbsp praline cream ½ cup sugar ½ cup brown sugar 1 egg 1 teaspoon vanilla extract 2 cups flour ½ teaspoon baking powder ½ teaspoon baking soda Pinch of salt

LVE

COOKIE DOUGH ICE CREAM BOWL

WELLSPRING / AV 5784

HOLISTIC

c i t s i l Ho

Emotional Health By Tziri Hershkovitz Nachamu, nachamu, ami. Be comforted. Be comforted, My nation. In this long and excruciating galus we’ve suffered—individually and as a nation—we’ve hoped and davened, strengthened our bitachon, and believed it would turn out for the best. Yet sometimes, too many times, we didn’t see the positive outcome. Tragedies happened, and we experienced pain and encountered loss. How are we supposed to be comforted now? For three long weeks, we looked back. We remembered, we hurt, we mourned. On Shabbos Nachamu we look forward. We fully believe the tidings that better days are coming; we embrace the promise that the geulah will make life brilliant and beautiful. And therein lies our comfort. The comfort comes partly from the hope for a better tomorrow. Though we don’t need research from the scientific community to tell us this, studies analyzing the impact of hope had unsurprisingly positive conclusions. Hope reduces anxiety, trauma, and depression and helps us attain our goals, cope with and recover better from illnesses, experience higher satisfaction in life, and have a stronger sense of optimism and purpose. Hope has also been associated with improved coping, healthier wellbeing, less intense pain from negative life events, and a greater likelihood of engaging in healthy behavior. A 2020 study in which participants were treated for a variety of mental disorders concluded that hope was “a strong predictor of recovery.” Even greater than hope, though, a larger part of our comfort stems from the awareness that both our suffering and our promise for the future are from Hashem. If we don’t ascribe meaning to our suffering, it can seem insurmountable. Through the understanding that there’s a greater purpose and a loving Source, we can accept our difficulties—and even appreciate them. Our emotional wellbeing depends on that understanding, on that faith. When it comes to our mental health, bitachon is the ultimate tool in our arsenal. Bitachon doesn’t mean that bad things don’t happen. It doesn’t mean we won’t miss a flight, flunk an exam, or lose a business deal. It doesn’t remove painful procedures or horrific heartbreak. Bitachon is the trust that whatever happens, we are where we are supposed to be. And it’s good for us to be here. This moment isn’t random; this event didn’t happen by mistake; this suffering isn’t without a purpose. In this moment, our loving Father is thinking of us, as He always does. He’s holding us. He’s not ever letting go. When we allow that belief to settle over us, we’re comforted. Nachamu, nachamu, ami. 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 / AUGUST 2024

Physical Health By Shaindy Oberlander, BS, INHC What exactly is insulin? Insulin is a hormone created by your pancreas that controls the amount of glucose in your bloodstream at any given moment. What is glucose? Glucose is the main type of sugar in the blood and is the major source of energy for the body’s cells. Glucose usually comes from the foods we eat, and it is carried to the cells through the bloodstream. Insulin (along with other hormones) controls glucose levels in the blood. Let’s break this down: Your body gets a delivery of sugar from food. Insulin comes to welcome it and deliver it to your cells so your body gets the energy it needs. Now, what happens if your body gets too many sugar deliveries in a short amount of time? Imagine lots of delivery trucks sent out to pick up and deliver the excess packages. Too many packages will mean an abundance of trucks. Visualize the port with too many delivery trucks arriving at once; it’s bound to get overwhelmed and backed up. The trucks will wait and wait to be unloaded, often causing chaos. That is what insulin resistance can look like in your body. Glucose will simply sit around in your bloodstream causing “pollution,” which is not very healthy for you. The solution? Get moving! Exercise can lower blood glucose levels for up to 24 hours after a workout. Choose whichever activity speaks to you, and learn the skill of working out smarter— not harder. For those struggling with insulin production, cutting out sugars might be important as well. This can be daunting for some, which is understandable, as any lifestyle changes can be overwhelming at first. Find a coach or nutritionist you trust and ask them for tips on how to make healthier daily food and lifestyle choices for yourself. 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 Sefer Devarim is referred to as Mishneh Torah because it relates Moshe’s review of the Torah and reiterates the laws that are essential for the Jewish nation to master. As Klal Yisrael’s time in the desert draws to an end and they are soon to enter Eretz Yisrael, it becomes imperative to remind them of their obligations. Moshe starts off by listing many of the incidents in which Klal Yisrael failed to do the right thing. This seems like an interesting way to exhort and encourage the Jewish nation to follow the Torah and go in Hashem’s ways. Wouldn’t focusing on their mistakes demoralize them and have the opposite effect of what was intended? The mefarshim explain that the first few pesukim merely hint at these incidents but do not spell them out directly. Rashi tells us this was to protect the honor of Klal Yisrael. When something is hinted at, it allows a person to recognize the mistakes they have made and start the process of introspection. That internal work is essential to allow them to then start doing teshuvah and fixing the mistakes of the past. For many people, the teshuvah season starts on Rosh Chodesh Elul, or even the week before Rosh Hashanah, and then rapidly becomes overwhelming. That feeling of anxiety can actually hinder a healthy return to the proper path. The ideal time to start the teshuvah process is now, in the midst of summer. When life is at a slower pace, perhaps we can take some time for introspection so we will be ready when Rosh Chodesh Elul arrives. Perhaps the beginning of Sefer Devarim in the middle of the summer vacation is a reminder for us to begin the internal work now.

WELLSPRING / AV 5784

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

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