Wellspring Issue #105 by The Wellspring

NOVEMBER 2024 // CHESHVAN 5785 // ISSUE 105

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WELLSPRING MAGAZINE NOVEMBER 2024 | CHESHVAN 5785

WINTER WELLNESS by Tziri Hershkovitz Discover the word that encapsulates the cozy comfort of wellness and warmth. Be enchanted as you experience some of that sensation when you brew yourself a hot drink, snuggle up on the sofa with your Wellspring, and read all about it.

EXPECTED BUT UNCOMMON As told to Tziri Hershkovitz Most of the population have the “little c” antigen. Mathematically, the complication discussed in this issue’s Medical Saga should, therefore, occur far more frequently than it does. The fact that it doesn’t is a very good thing. Usually.

A TOP TEN GUIDE by Tamar Feldman, RDN, CDE Acne sufferers, rejoice! Tamar Feldman, RDN, CDE, has done the research and found a protocol that actually works. Gut Health offers Wellspring readers an exclusive list of tried-and-true steps they can implement in their daily lives.

WELLSPRING / NOVEMBER 2024

| ISSUE #105

If kids can’t see, they can’t focus. Our targeted vision therapy program is geared to enhance your child’s focus and in turn, succeed in school. • Children & Adults • Male & Female Providers

Joel H Warshowsky O.D., F.A.A.O., F.C.O.V.D. Pediatric Behavioral Optometrist Director of Vision Therapy Liana Rivkin O.D., F.A.A.O. Pediatric/Adult Behavioral Optometrist Esther Gurell O.D. Pediatric/Adult Behavioral Optometrist Margery Robles Assistant to Vision Therapy Director

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WELLSPRING MAGAZINE NOVEMBER 2024 | CHESHVAN 5785

| ISSUE #105

WELL INFORMED 10 Springboard 14 Spiritual Eating 16 Torah Wellspring 20 Health News

LIVING WELL

WELLBEING

24 Cover Feature

54 Hakol Beseder

32 Second Opinion

34 Community

58 Seasonal Stumpers

36 Fitness

60 Well Answered

38 Ask the Nutritionist

62 Marital Health

40 Cup of Tea

64 Wallet Wellness

46 Medical Saga

66 Mind and You

50 Gut Reaction 52 Intuitive Eating

More or Less

EAT WELL FAREWELL 90 Holistic

Health Advisory Board Dr. Rachael Schindler, Laura Shammah, MS, RDN, Tamar Feldman, RDN, CDE, Bashy Halberstam, INHC, Shaindy Oberlander, INHC, Dr. Adina Mintz, PA-C Esti Asher, MS, RDN, LD

EDITORIAL Editor In Chief Tziri Hershkovitz Deputy Editor Libby Silberman Feature Editors Vichna Belsky, Devorah Levitz Copy Editors Gitti Feldinger, Meira Lawrence

Nutrition Contributors Tanya Rosen, MS CAI CPT, Shani Taub, CDC

Fitness Advisory Board Syma Kranz, PFC, Esther Fried, PFC Health Advisory Board Dr. Chayala Englard, Chaya Tilla Brachfeld, RN

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Editorial Contributors Rabbi Yehoshua Belsky LMSW, Rabbi Eli Glaser, CNWC, CWMS, Rabbi Y.Y. Rubinstein, Baruch Niebloom, Rabbanit Orit Esther Riter

FOOD & CONTENT Food Editor Aviva Emek Recipe Creators Yossi & Malky Levine Food Styling Malky Levine

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

BETTER VISION, BETTER BEHAVIOR. Our targeted vision therapy program is geared to enhance your child’s ability to relax, and in turn succeed in school. • Children & Adults • Male & Female Providers

Joel H Warshowsky O.D., F.A.A.O., F.C.O.V.D. Pediatric Behavioral Optometrist Director of Vision Therapy

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If kids can’t see, they can’t sit still.

Liana Rivkin O.D., F.A.A.O. Pediatric/Adult Behavioral Optometrist Esther Gurell O.D. Pediatric/Adult Behavioral Optometrist Margery Robles Assistant to Vision Therapy Director

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CENTER OF HEALTH. CENTER OF CARE.

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EDITOR'S NOTE

the course of weeks and months. Ever so slowly, we are introduced to something new. The premise of gentle transitions is embedded in every aspect of nature. Day to day, in the way nightfall falls and daybreak breaks, the changeovers are barely perceptible. The minutes fade away, and without any jarring changes, the next time of day arrives. We can’t mark the precise moment when day turns into night, because it doesn’t occur in a moment. Having moved some miles from my former urban residence and now living closer to nature, it’s impossible to miss Hashem’s infinite love for us. From the breathtaking sunrises to show-stopping sunsets, there's a never-ending showcase of Divine artwork splayed across the endless sky. The sounds, too, are a sheer delight. The rustling trees, the squawking birds, and the low hum of a far-off leaf blower added for variety. While the ingenuity of mankind is undoubtedly a Divine gift, it pales next to the grandeur of nature in its purest form. As the seasons change, I have gained an even greater appreciation for the intricate beauty and Divine wisdom in the way our seasons are so lovingly designed. Winter is approaching and I know I’m not alone in ranking it as my least favorite season. There will be less sunshine, less warmth, less flora, and even less birds chirping, and the outdoors will invariably be less appealing. And yet, our devoted Father isn’t simply shutting off the light. He lovingly, gently, and generously gives us time to adapt to the new reality. The tree colors are changing, the temperature is dropping, but it’s a process that occurs over

Human nature doesn’t do well with sudden change. We need the time to adapt and appreciate our new realities. We do best when progress happens slowly. In life, we often have grand plans of changing, whether our middos, our habits, or our daily routines. We think we can make those changes by virtue of sheer willpower—but life doesn’t work that way. Willpower is a necessary ingredient, no doubt, but we have to allow for time to pass, for familiarity to form, for our comfort level to adapt, and for the habit to become ingrained. I think of that now as I watch the leaves turn colors and fall to the ground. I know full well what is coming, but I’m grateful to our loving Father for gently easing me into it. I’m grateful too for this moment, this season, this stage. I think of it too as I field calls from excited women who are ready to take the winter season head on and make a change in their lives. They’re eager to make the shift and see the difference in their homes— and I’m happy for them and their families; I just wish to caution

them that it’s a process; change takes time. Thankfully, there are always tips and concepts that can enrich our lives. This month, Wellspring is once again full of powerful and impactful ideas that can enhance your life. From eating healthy and improving your finances to enriching your marriage and cozying up your home, like the autumn season, each little step in the right direction is beautiful on its own. Each concept, tip, and instruction can provide a warmer, richer, healthier, happier, and calmer home life. I’d encourage our readers to allow the words to transform and impact, but it would be unfair of me to suggest that these changes can all be implemented instantaneously and simultaneously—and it would be unrealistic for the reader to expect it to. We’re an impatient society; we like quick results. One of the major impediments to incorporating something new in our lives is the fact that we like things to happen quickly, but as the Gemara states, “Tafasta merubeh lo tafasta—If you grab too much, you will end up with nothing at all.” Change is a gradual process that needs to be enjoyed incrementally. As the leaves keep falling and the colors go from cherry red to russet brown, I can practically feel the clock’s ticking. Nothing lasts forever. But if we invest in this moment with a commitment toward change, if we take the first step, then the dividends of today will still be with us tomorrow.

tz i v o k h s r e H i r i z T

tziri@wellspringmagazine.com

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SPRINGBOARD

Organic Controversies Issue #104: Ask the Nutritionist As a monthly contributor I am proud to be a part of this fabulous publication. I’ve watched it grow and blossom and enjoy reading it through cover to cover. The Sukkos edition was no exception—the pages were filled with such informative and interesting gems. I wanted to comment on Shani Taub’s response to the question about organic foods. She gave a comprehensive answer, but I wanted to add a couple of points. It is a myth that organic foods do not have any hormones or additives in their grown or manufactured products. The legalities are very nuanced, and manufacturers can, in fact, add hormones to different animal products and they will still be considered organic. Conversely, some animal products can never have any hormones added whether conventional or organic, making it futile to chase the green label. Additives and pesticides are also found in most organic products, just from an organic/natural origin. But to be clear, natural doesn’t

mean healthy. There are countless naturally derived substances that are extremely toxic to our bodies. I teach about these topics in depth in my RESET Nutrition Workshop Series. It’s never a good idea to take information from product labels or claims at face value. Knowledge is key to helping make informed decisions. Wishing everyone the best of health, Chaya Tziry Retter, RSN, BS, CPT

Nutritious Is Delicious Issue #104: Ask the Nutritionist I greatly enjoy your magazine and the varied topics you discuss. I enjoyed Shani Taub’s insightful answer regarding organic food, but I thought the conclusion was somewhat of a cop-out. Shani agrees that organic fruits have no pesticides, herbicides, or toxic fertilizers. Although we’re free to debate whether avoiding those toxic ingredi-

ents may aid in someone’s weight loss, let’s be intellectually honest. Organic foods are better for you. First, they are indeed more expensive than their contemporary counterparts, but for good reason: they taste way better. Supposedly this is because of the higher concentration of antioxidants; I wouldn’t know. What I do know is that organic fruits, vegetables, and even chicken have a flavor very reminiscent of the smells and tastes in my grandmother’s home when I was growing up. I recall a neighbor of mine cooking chicken soup that didn’t smell of the spices used, unlike mine, which does. The delightful aroma was something I hadn’t smelled in decades. My neighbor then shared that it was organic chicken, and I realized we had been robbed. There are indeed many studies that show organic food contains more nutrients than its non-organic counterparts, including more antioxidants, iron, magnesium, and phosphorus. Particularly in vitamins, the levels of vitamin C, vitamin E, carotenoids, calcium, and potassium are higher too. There’s a reason this information isn’t widely published: There are powerful companies that prefer we do not know. These are the same powers who mark all pesticide-sprayed food “safe” and, not surprisingly, have been unable to scientifically prove that vegetables that actually taste like vegetables (ver-

GET IN TOUCH Wellspring invites readers to submit letters and comments via 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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Any health information, advice, or suggestions published here are the opinion of the letter writer and are not independently investigated, endorsed, or validated by Wellspring. Always seek the advice of a qualified health professional or medical practitioner regarding any medical advice, condition, or treatment.

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Quick Question Question: My baby is 18 months old. His diet consists of dairy formula and most table foods. He has been wheezing since the summer, and when it becomes really difficult for him to breathe, I’ve been giving him a nebulizer with some albuterol and prednisone. We were in the emergency room with him twice last week. The first time they gave him a shot of Benadryl, and the other time it was cortisone. At this point, his pediatrician is recommending we use a nebulizer every day. I’d prefer not to. Do you have any other ideas for him?

Answer: The symptoms you describe sound like an allergic reaction. Let’s start with taking your baby off dairy formula. An 18-month-old who is eating table food can be given non-dairy foods, and he can get his protein in the form of beans or ground chicken. Don’t give him snacks that contain corn or chocolate, such as Bamba, corn pops, etc., and stop using scented detergent or air diffusers around him. In addition to the changes to his diet, give him some pantothenic acid with vitamin C and a probiotic to boost his immune system. Do continue the doctor’s regimen for the first week while sticking to the new diet, after which you should consult with your pediatrician, who can check your baby’s lungs. He may want to decrease the albuterol or cortisone or eliminate it entirely. Miriam Schweid, Health Consultant

sus “sandy” tasting apples and tomatoes) do in fact have more antioxidants and health benefits. The largest seed producer of manipulated agriculture in the United States, Monsanto, has been to court countless times and spent millions (billions?) lobbying and fighting for their right to continue with their methods. It’s an ugly, messy story. Our food is being robbed of its nutrients and the robbers are raking it in. And then there’s this: nowadays, with the rise of more genetically modified and chemically fertilized produce, we find that there are far more cases of allergies, skin ailments, abdominal issues, fertility issues, and most tellingly, psychological and emotional issues. The fingers are being pointed in a million directions, and though I won’t claim to know the cause, wouldn’t it make sense that altering the Divinely designed form of farming, replacing naturally nutrient-rich fertilizers with chemical pesticides, speeding up the

WELLSPRING / NOVEMBER 2024

growth process—not with time and sun and water, but more chemicals and hormones—may just deplete the nutrients that get into the food, and subsequently into us? A healthier body has a healthier weight, but ultimately our goal is not to be skinny—it’s to be healthy. Tzivia Y., Spring Valley, New York

Sleep Better Community 101, issue #104 I love your magazine and greatly enjoyed the Sukkos issue. I was reading Community 101, where people answered regarding insomnia. There were many great answers, but I was disappointed to see that nobody mentioned the REM Super Patch. I wish

people knew about this natural patch that is stuck onto the skin and works through the skin receptors, which senses the pattern of the patch and then sends the signal to the brain. The fascinating breakthrough technology allows the brain and nervous system to regulate and strengthen the parts in the brain that are responsible for sleep. Supposedly, hundreds of people have seen success with their sleep quality, falling asleep, the quantity of sleep, and with waking up well rested. Full disclosure, I sell this product and so my testimony might be biased. I just wish to put it out there because sleep is an important key to success in everyday life and this solution can be helpful to many people. I encourage Wellspring readers to do their own research and see whether this product is right for them. Miriam Berger

Here’s Lookin’ at You Seasonal Stumpers: September Simplified, issue #103 Just thought I’d drop a line and tell you how much I enjoy your magazine, and the joy you brought to my office, although I know this was not the intention. In the September issue, Draizy Israel gave some fun solutions to making the back-to-school days exciting for the kids. One of her tips was googly eyes, those little plastic crafting supplies that can make the most boring items seem more fun. And they worked. I glued them (permanently) on my kids’ plastic cups, and I find they’re more likely to drink up now. I’ve attached the eyes to the corner of the kids’ dinner plates, and it added a happier vibe to the table. So I took the googly eyes to work. And why not? Long hours in the office can benefit from some excitement too! I glued googly eyes onto my workmates’ staplers, the corner of their monitors, and on the filing cabinets. I’ve also taken them into the kitchen area (our microwave and coffee machine are now smiling). The vibe has shifted. We smile more around my office. Brocha Shimoni, Staten Island, New York

Uplifting Inspiration Arba Minim, issue #104 Your Sukkos magazine was rich with informative material, and I found the diverse selection of articles very entertaining. You wrote about the arba minim in a very unique way and I wanted to add something inspiring that the Klausenberger Rebbe zy”a said. He explained that after Sukkos the esrog becomes jam, the lulav gets burned in the chametz, the hadassim get added to the besamim, but the aravos are the ones that end up atop the aron kodesh. “Because it is the downtrodden, those beaten and tossed aside, that Hashem gathers up and wants close to him,” the Rebbe explained. Wishing you much hatzlachah on spreading information of health and wellness to our community. Raisel Klein, Brooklyn, New York

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SPIRITUAL EATING

By Rabbi Eli Glaser, CNWC, CWMS

Getting Out of Our Comfort Zone

The famous command to Avraham, “Go for yourself from your land, from your relatives, and from your father’s house to the land that I will show you” (Bereishis 12:1), encapsulates an essential element necessary for personal growth: “Get out of your comfort zone!” Avraham was asked to uproot himself from his geographic surroundings, his family ties, and daily routine―from everything he knew and to which he was accustomed. Or was he? Avraham was chosen to be the founding father of the Jewish nation because he had chosen Hashem. He had the courage to be an ivri, to stand alone, and in doing so he had extricated himself from his own comfort zone. Avraham had the clarity to realize that this world was not about chasing after temporary pleasures and finding the easier, smoother way to success. Avraham’s relationship with Hashem was not like that of the idol worshippers around him who treated their gods like a vending machine. Their attempts to come up with the right combination of offerings to produce their own desired outcome were akin to inserting

the correct amount of coins in the slot to get the candy bar of choice. Avraham knew that since there is an Infinite Creator, there is a design and plan for the universe and an Omnipotent Being running the show. Hashem is the constant and we are the variable; we need to adjust our perceptions, feelings, and desires to conform to His will for us—not to rationalize our yearnings into relative truth. Avraham was the embodiment of chessed not because he gave everyone what they wanted, but because he gave people the opportunity to elevate themselves beyond their daily existence. He simply helped them enjoy the fruits of this world in the context of a greater purpose rather than to satisfy an immediate desire. “Don’t thank me,” he would tell his guests after feeding them a nourishing meal. “Thank the Almighty who is the Real Provider. Have a relationship with Him.”

But the degree of difficulty doesn’t determine the validity of something.

ourselves by being willing to challenge ourselves to break out of our comfort zones of complacency and habit, even if others around us do not. It’s not easy to end lifelong behaviors. It’s hard to adopt new ways of thinking and acting. But the degree of difficulty doesn’t determine the validity of something. If it’s the right thing to do, we need to do it whether it’s easy or not. As with Avraham, Hashem doesn’t give us any test we can’t pass. We already have all the requisite capabilities we need to succeed. We just need the courage to utilize them, and the willingness to break out of our own comfort zones. Then we can experience the true joys and pleasures Hashem puts in this world, and not settle for the “here and now,” which quickly turns into nothing more than the “been there, done that.”

He taught them the value of eating to live, not living to eat. Kindness starts at home. We have to show true chessed to

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

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TORAH WELLSPRING

By Rabbi YY Rubinstein

Winter Warmth

There is a story told about a Yid who made a pilgrimage to Vilna to see with his own eyes the chassid and gaon Reb Eliyahu, whose fame had spread throughout the world. When the owner of the inn where he was staying asked him why he was visiting the city, he explained that he had come to catch a glimpse of the great Vilna Gaon. The innkeeper’s chest swelled with pride, and he advised the Yid that if he davened in the Schneiders’ shul, he could see him straight away. In those times, various craftsmen created their own shuls and the Vilna Gaon prayed in the Schneiders’ ( tailors’) synagogue. The visitor arrived early for Shacharis and gazed at the famous figure praying at the front with his tallis over his head. After davening, the various mispallelim rushed to their homes or businesses, ready to start their busy days. The Gaon sat in his place, engrossed in the sefer on his shtender. The visitor crept quietly forward, intrigued. He was keen to discover which sefer it was that commanded the Gaon’s concentration. His mounting excitement came crashing down as he realized that the Vilna Gaon was learning nothing more remarkable than Sefer Bereishis with the commentary of Rashi. This

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was precisely what his young sons at home were doing in cheder that same morning. Deflated and disappointed, he returned to the inn where the owner noticed his less than enthusiastic expression. After asking him why he was so crestfallen and hearing of his disillusionment, the innkeeper shook his head at his guest and said, “You don’t understand. The Vilna Gaon turned forty just recently, and he only now feels able to understand Bereishis with Rashi’s commentary.”

family doesn’t witness sibling rivalries and jealousies?

I am quite sure the above story never actually happened, but its message is as real as can be. The story of Bereishis, the world’s beginning, is unfathomable and hidden, as the Ramban says: “The story of the beginning of the universe is the deepest and most hidden. It is not revealed or comprehensible from the stories in the Chumash. Only Moshe was allowed to understand it and he was told to hide what he knew.” Of course, that doesn’t mean we aren’t able to comprehend anything from Sefer Bereishis or find messages and instructions that apply to our own lives. Which husband and wife don’t sometimes fail to communicate properly or sometimes misjudge each other, especially early on in their marriage? What

The Jewish calendar and its festivals were designed by Hashem to match perfectly the times of the year in which they occur.

Of all the generations and societies that have inhabited this world, how many have experienced violence or societal breakdown and rejection of law and order, not unlike Noach’s generation? How many cultures have seen or see themselves as having reached understanding and sophistication beyond any that came before and have built monuments to the triumph of their wisdom over that of Hashem’s, as did the Dor Haflagah? The word for “world” in lashon hakodesh is olam, which means “hidden.” Whatever individuals and the generations, in their arrogance, think they understand of our world and the ones beyond, it is as minuscule as a grain of sand on an infinitely long beach. If that humble truth is our starting point, then when we have begun to gain some wis-

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TORAH WELLSPRING

dom, perhaps, as it says in Pirkei Avos, at the age of forty, then we can start to hope that we can delve a little deeper into the stories and lessons of Bereishis. The Jewish calendar and its festivals were designed by Hashem to match perfectly the times of the year in which they occur. It always struck me that starting to read Bereishis in the fall, just at the cusp of winter, reinforces the Torah’s message of a world containing countless hidden possibilities. In winter, in Eretz Yisrael and the Northern Hemisphere, the world is facing away from the sun. (Our planet is tilted on its axis from the north to south pole at an angle of 23.45 degrees.) Summer’s long days of sunshine and warmth become short ones of darkness and cold. As the last leaves of fall have been blown or swept away, and frost and snow descend, the world and nature seem to sleep. Under the surface of sometimes frozen and snowy ground, in places we can’t see, trillions of miracles are happening. Things that seem to be dead are very much alive and busy preparing for spring, when they will burst back into life. The English word “winter” comes from an old Germanic word, “wintar,” meaning the “time of water.” The word for winter in lashon hakodesh is, of course, choref, which can also mean “sharp.” Anyone experiencing a winter “nor’easter” blowing into New York or anywhere along America’s northeastern seaboard will

WELLSPRING / NOVEMBER 2024

easily relate to that definition. The freezing wind and snow cuts into the skin like a hundred tiny knives. Yet, Rav Shimshon Raphael Hirsch points to the pasuk in Iyov (29:4) that says, “yemei charfi,” which it translates as “days of my maturity.” In the coldest times, when all seems barren and dead, that very coldness is hiding a process of change, new growth, and maturity, all of which takes place unseen. And after the massive injection of ruchniyus we experience every year at the end of the summer—Elul, Rosh Hashanah, Yom Kippur, Sukkos, and Simchas Torah—the new season of fall begins, and soon after that, winter—“the time of water.” Chazal says that Torah is compared to water. Even if we can’t see it happening, during the dark winter days, Torah is being learned and absorbed, and it is readying within us new growth and maturity.

It left me perplexed. How… or rather when did this happen?

I recall when I was newly married and zocheh to be learning in Gateshead Yeshiva, I noticed an interesting phenomenon. The houses in Gateshead are of the “townhouse” kind, known in England as “terraced houses.” Each householder shares a wall with another on either side of his home. Naturally, that means that people live very close indeed to their neighbors and friends. Over my seven years there, I would sometimes hear that people who lived very close to me were soon to leave. One had been appointed as a maggid shiur in a prestigious yeshivah, one a rav of a chashuv and famous shul, one a dayan on a well-known beis din. It left me perplexed. How…or rather when did this happen? At which point had the friend I saw and greeted every single day changed and become so chashuv that he was shayach to play such an important role in Klal Yisrael? I hadn’t seen it happening as

Amazingly, and on a rather related note, all snowflakes are hexagonal, with six arms, and look very much like a Magen David. There are few things in creation more beautiful than a snowflake (although you can’t see how beautiful it is with the naked eye), and they are a perfect mashal of a Yid.

Before

It’s precisely when the days become dark and times become cold and even freeze that the “time of water” is doing its work. When it does, it creates a Yid the likes of which Klal Yisrael has never seen before and will never see again, just like a drop of water in the winter that becomes the masterpiece that is a snowflake. No two snowflakes are exactly alike. Each snowflake follows a slightly different path from the sky to the ground, and therefore, encounters slightly different atmospheric conditions on the way down. This is why every flake looks unique, with none identical to any other. Some resemble prisms or needles with a stunning lacy pattern.

After

he sat learning in the same beis midrash as me by day, or later at night, when we met by his front door. Still, change and maturity was being watered by the Torah. It was producing new growth and a new Yid.

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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.

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We will pass through many seasons throughout our lives. Some are warm and happy. Some are cold and sharp. Always, though, when individual Yidden—and Klal Yisrael as a whole—seem to be going through the coldest of times, it’s only because we don’t perceive that in places we can’t see, we are maturing and growing because of the Torah, and we are getting ready for the final season of “yom she’kulo ohr…yom she’kulo tov.”

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Like snowflakes, no two Yidden are exactly alike. Each Yid follows a slightly different path from the sky to the ground, even if it is similar to the one taken by their siblings. We all encounter slightly different atmospheres before and after we arrive. We all share that telltale hexagonal pattern that marks us as B’nei Yisrael.

HEALTH NEWS

HEALTH NEWS ROUNDUP By Pnina Schoss

Fluoride Battle Heats Up Following the recent landmark federal court victory by the Fluoride Action Network against the EPA, several towns and cities have begun the process of stopping the addition of fluoride to the community water supply. Dental associations, meanwhile, have doubled down on their support for the neurotoxic chemical linked with reduced IQ in children. The two sides of this controversy are intensely fighting their ground. However, it’s more complicated than it seems. The American Dental Association (ADA) stated, “The ADA stands firm in its support for community water fluoridation.” Enraged, the Fluoride Action Network insisted that the ADA’s stance was only due to its close financial ties with pharmaceutical companies that produce oral hygiene products with fluoride as the main active ingredient. It went on to say that these pharmaceutical companies pay money to the ADA to gain its “seal of approval.” Companies that sell fluoride products have a vested interest in making sure the public feels that fluoride is a safe chemical. The ADA has an interest in supporting fluoridation so that the pharmaceutical toothpaste companies can justify the money they pay to gain the ADA’s seal of approval. To complicate matters further, the fluoride guidelines of the ADA seem contradictory. The ADA will only provide the seal of approval to toothpastes that contain fluoride but advises children to be supervised to ensure they do not swallow too much fluoride. The amount of fluoride a child would drink from fluoridated water in 1–2 days equals the amount they would swallow if using the recommended amount of toothpaste. And so, despite the clear verdict in the federal court case, the battle rages on. Those concerned with health impacts on children say that towns and cities should stop adding the neurotoxic chemical to the water supply. From their end, the dental associations are compelled to double down on the practice despite the evidence that it is harmful to human health and has very minimal public health benefits.

Workout Can Reduce Hunger, Especially For Women In an age of dieting pills and hunger-reducing shots, it seems that the populace will embrace just about any tactic to curb hunger. In a recent science breakthrough, it has been discovered that high-intensity exercise is more effective at suppressing hunger than moderate levels, especially in females. The study, focusing on the “hunger hormone” ghrelin, which plays a key role in regulating appetite, suggests that such vigorous activity might be a critical component of weight management strategies. The study found that individuals felt less hungry after high-intensity exercise compared to moderate-intensity exercise. Participants in the study fasted overnight and then completed exercises of varying intensity levels, determined by measurements of blood lactate, followed by self-reported measurements of appetite. Females had higher levels of total ghrelin compared with males. All females reported significantly lower hunger levels following the exercise. This key hormone, now found to be generated by intense workouts, has been shown to have wide-ranging biological effects in areas including energy balance, appetite, glucose homeostasis, immune function, sleep, and memory. 20

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Lead Paint Warning In one of their final accomplishments, the Biden administration has been closing in on the age-old issue of lead found in the paint of older structures. When absorbed, lead poses serious dangers to children. In 1978, paint containing lead was banned, but more than thirty million American homes are believed to still contain it—including nearly four million homes where children under the age of six live.

Kellogg’s Under Scrutiny American families are fed up. On October 15, 2024, protesters gathered outside Kellogg’s headquarters in Battle Creek, Michigan, to demand that the company remove artificial food dyes and preservatives from its breakfast cereals. Back in 2015, Kellogg’s promised to remove artificial ingredients from its products by 2018, but the company’s products in the United States still contain artificial colors and preservatives. Americans are once again taking a closer look at what’s in their breakfast cereals, and protesters this week demanded the WK Kellogg Co remove artificial food dyes and chemical preservatives from its products. These harmful products have since been removed from Kellog’s products in a number of other countries. Froot Loops in Canada, for example, are now colored with watermelon, blueberry, and carrot juice instead of the artificial dyes used in American Froot Loops. “All of the cereals that they have targeting children have these artificial food dyes, but they don’t do this in other countries. It’s un-American, it’s unethical, it’s immoral,” food blogger and activist Vani Hari said. In response to the protest, Kellogg’s said that its foods are safe and all of its ingredients comply with federal regulations. There were varied reactions from national leaders in response to this episode. The USDA denied the link between food coloring and adverse effects in children. In his signature fashion, California Gov. Gavin Newsom signed a “first-in-the-nation” bill last month that bans public schools from serving food or snacks that contain artificial food dyes. All in all, protesters feel that this dramatic event was a step in the right direction.

The government is imposing strict new limits on dust from lead-based paint in homes and childcare facilities. Lead paint can chip off when it deteriorates or when disturbed, especially during home remodeling or renovation. “The science is clear: There is no safe level of lead,” said the EPA’s assistant administrator for chemical safety and pollution prevention. “It is time to finally rid the country of the scourge that lead paint has posed to our children’s health for generations,” she said. Currently, 10 micrograms per square foot is considered hazardous on floors, and a concentration ten times that high is considered hazardous on windowsills. The new rule brings both of those levels down to no detectable lead. Individuals and firms that perform abatement work must be certified and follow specific work practices. Testing is required afterward to ensure dust-lead levels are below the new standards.

HEALTH NEWS

HEALTH NEWS ROUNDUP

Organic Fertilizer, A Gold Mine Sustainable farming is making headlines after researchers discovered a unique connection between organic farming and carbon storage in soil. As more polluting carbon ends up in the atmosphere and global temperatures continue to rise, scientists are trying to find ways to increase natural carbon absorption. This will help decrease the carbon in the atmosphere, creating a healthier planet for everyone. Researchers at Kansas State University have been studying how different farming practices impact the amount of carbon stored in the soil. After comparing their results, the researchers concluded that soil treated with manure or compost fertilizer stores more carbon than soil treated with chemical fertilizers or no fertilizer. According to their findings, the carbon is preserved in pores, and some of that carbon attaches to minerals in the soil. KSU researchers analyzed soil from a Kansas cornfield that had been farmed with no tilling and only organic manure/compost fertilizer for the past 22 years. Their findings of higher carbon absorption highlight the benefits of organic farming, which not only supports the health of the soil but also directly fights rising global temperatures through carbon absorption.

Ozempic Copycat

Research on the gut microbiome has triggered a revolution in nutritional science, and in the last few years, dietary fiber has become the “new protein,” being added to foods in abundance to feed our gut and boost our health. A recent study on mice, however, suggests that not all fiber supplements are equally beneficial. A form that is readily found in oats and barley, called beta-glucan, can control blood sugar and assist in weight loss among mice fed a high-fat diet. Researchers at the University of Arizona (UA) and the University of Vienna say that beta-glucan is the only type of fiber supplement they tested that decreased a mouse’s fat content and body weight within 18 weeks. The other fibers considered—including wheat dextrin, pectin, resistant starch, and cellulose—had no such effect, despite shifting the makeup of the mouse microbiome significantly compared to mice fed no fiber supplements. “We know that fiber is important and beneficial; the problem is that there are so many different types of fiber,” explained biomedical scientist Frank Duca from UA in July. Dietary fibers are the main source of energy for bacteria living in our guts, yet less than 5 percent of people in the US consume the recommended 25–30 grams (0.9–1 ounce) of fiber a day. To make up for this, fiber supplements and “invisible fiber” - infused foods are growing in popularity. This dietary fiber has been shown to induce the release of glucagon-like peptide-1 (GLP-1), which is the natural protein that synthetic drugs like Ozempic mimic to stimulate insulin release.

Is Nutrition Education Obsolete In Medical School? An expert panel of professionals with large, high-quality, and diverse credentials took issue with the lack of nutritional education incorporated in medical schools. The panel stated that nutrition education is largely “limited or completely absent from the requirements for most medical specialties in graduate medical education.” The authors made a call for change to include dietary guidance and education and added, “Food and nutrition insecurity is strongly correlated with risk of chronic disease and is a manifestation of health inequities.” Case in point, in recent weeks, a new CDC report says 15.5 million adults have ADHD, of which some studies have shown the symptoms to lessen through dietary intervention. Currently, 3.5 million children are taking medication to treat ADHD, which equates to 69 percent of all children who have been diagnosed with the condition. Studies have shown that artificial food coloring is linked with higher levels of hyperactive behavior. However, medical schools generally do not mention the potential correlation between dietary choices and the patients’ health, which is disappointing considering how many children could potentially be helped. The expert panel concluded that nutrition is not actively taught to medical students and identified over three hundred key nutritional topics to be incorporated in medical education. Their goal is to provide future medical professionals with the ability to guide patients about food choices in establishing lifelong dietary patterns to promote healthy weight and prevent chronic disease. In an imagined future, physicians will be appropriately trained in nutrition and will be able to translate nutrition science into practical, evidence-based, accessible, and culturally sensitive advice about food for patients, families, and communities.

Time-Restricted Eating Type 2 diabetes affects millions of Americans and accounts for 85–90 percent of all diabetes cases. This chronic condition is characterized by high blood glucose (sugar) levels, which carry serious health risks. A new study looked at the impact of time-restricted eating—focusing on when you eat, rather than what or how much—on blood glucose levels. Time-restricted eating, also known as the 16:8 diet, became popular for weight loss around 2015. Studies have since shown it is also an effective way for people with type 2 diabetes to manage blood glucose. Time-restricted eating involves limiting when a person eats each day, rather than focusing on what they eat. This works by restricting eating to a window during daylight hours, for example between 11:00 a.m. and 7:00 p.m., and then fasting for the remaining hours. This can sometimes naturally lead to eating less too. Giving the body a break from constantly digesting food in this way helps align eating with natural circadian rhythms. This can help regulate metabolism and improve overall health. For people with type 2 diabetes, there may be specific benefits. They often have their highest blood glucose reading in the morning. Delaying breakfast to mid-morning means there is time for physical activity to take place, which can help reduce glucose levels and prepare the body for the first meal.

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COVER FEATURE

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Two of my favorite childhood memories involve winter. Perhaps surprisingly, it isn’t the cold that stands out in my mind; rather, it’s the warmth and security I felt, and the coziness of being home and being loved. By Tziri Hershkovitz

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COVER FEATURE

The first occurred in my childhood home in Upstate New York. I’d wager it wasn’t a one-time experience; the moment has the familiarity that comes from frequent recurrence. There I was, drinking warm milk on the blueand-white velvet sofa, looking out the large glass patio doors toward the frozen lake. The grounds were covered in snow, but I was safe and secure indoors. I must have been about six years old at the time, and I recall looking forward to those moments on the bus ride home after a long day at school. The scene and the sentiments were where I’d go to in my mind, even years later, when the school day dragged on and the dismissal bell was tardy. My other lovely winter memory is likely a repeated one as well. We were bundled up warm against the icy cold and my father was pointing out the endless number of stars in the dark night sky. I wonder now, as I didn’t then, whether he knew the names or even recognized the constellations, or whether he was simply enamored by their vastness and sheer beauty. But for me, it wasn’t the stars that shone that night; it was the moment. The cozy warmth in the frigid outdoors. There’s a word that encapsulates the sentiment, a word that defines the cozy comfort

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and settled state of contentment. It’s “hygge,” the Danish word for wellness.

sense of intimate contentment stemming from the snug atmosphere shared with loved ones, or it can be that peaceful absence of anything annoying or emotionally draining—but it is always a warm feeling and a happy one. In the immortal words of Winnie the Pooh, you don’t try to define it, “you feel it.”

Defining Hygge Hygge (pronounced “hoogah,” or if you want to get all Danish about it, it’s “heurgeh”) doesn’t have an adequate English translation. The origin of the word goes back to the 16th-century Norwegian word “hugga,” which means to console—and is also the root of the word “hug”—but that doesn’t quite capture hygge’s essence. Hygge is a noun and a verb, as well as an adjective, but in none of the syntactic functions can you find an ideal English equivalent. Hygge connotes a

In the immortal words of Winnie the Pooh, you don’t try to define it, “you feel it.”

“Hot chocolate while watching the snow come down.”—Yehudis “Taking a midday coffee break with my daily crossword puzzle.”—Chana Baila “Sitting in the sukkah, taking in the homemade decor

while sipping a hot apple cider tea.”—Miriam “Sitting outside by a fire, wrapped in a cozy blanket in the dead of the winter.” — Shany

Hygge Heaven For some, hygge is curling up with a book in their favorite reading nook. “Winter evenings, wrapped in a blanket on the couch with a good novel.”—Tzippy For others, hygge might mean spending an evening in good company—provided it’s

the type of company where they can just be themselves. In fact, if you can’t curl your feet up under you on the sofa and enjoy the silence as much as the conversation, then it isn’t very hygge at all. “All my siblings, with their spouses and kids, at my parents’ on Motzaei Shabbos. It’s messy, it’s loud, it’s family…it’s home.”—Chavi Hygge can involve food, too, like a hot drink with your favorite chocolate chip cookies or apple strudel. Hygge recipes tend to lean toward comfort foods. Slow-cooked stews or simmering creamy soups can definitely smell hygge, but

A cozy, welcoming home does come in handy when the outdoors gives us the cold shoulder.

hygge is also that feeling you get when you join your family around the dinner table. “The bowl of soup before the first after-school bus. My home is tidy, the baby is playing calmly. I know the next four hours will be very busy, and I’m enjoying and appreciating this peacefulness right now.” —Shifra

Welcome Warmth While hygge isn’t reserved only for the winter months, there is definitely a hibernating feel to the experience. And a cozy, welcoming home does come in handy when the outdoors gives us the cold

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COVER FEATURE

shoulder. There is something delightful, and somehow reassuring, about the cold outside juxtaposed with the toasty warmth that glows from within. Theoretically, that peacefulness is available all year round, but somehow the active quest for warmth is comforting, calming, and charming on its own. The hygge lifestyle became popular in Denmark over a hundred years ago as a way to cope with the long, dark Scandinavian winters. Of late, this enchanting concept has become trendy in America, but unfortunately, its essence hasn’t effectively traversed the Atlantic. Americanizing Hygge As with many things marketed to the American public, much has been lost in translation. Considering our consumerist culture, it is hardly a surprise. Entire product lines have cropped up offering the hygge life, as if hygge is something that could be purchased. Sure, cozy sweaters, plush slippers, comfy throws, and crackling candles might do a great imitation of the sentiment, but unless one experiences that cozy comfort and warmth and feels calm and content with their life, purchasing products is simply an additional exertion and unnecessary expense, adding to the pressure and forcing the feeling. Hygge is a mood; it isn’t about things. You don’t need to spend any money to experience cozy contentment with

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your favorite people.

more soothing, like a hot chocolate or tea.

“My childhood memories of going to Bubby with my cousins; I still feel a glow recalling those afternoons of baking together and licking clean the spatula, beaters— and bowl.”—Rochele

By prioritizing these activities, they become more than just solitary moments; they form the basis of the entire structure of their day—and of their life. Stress-inducing issues are simply not the focus. Naturally, they can’t be entirely avoided, but they don’t become what life is about.

“Looking through my old photos with my kids. I wish I could bottle up their joy and laughter!”—Devorah

In America we tend to focus on the dramatic. Whatever happens, we react widely, expansively, and emotionally. We often overdo our sentiments to such an extent that words, and even emotions, lose some of their meaning. We’ve become immune to the charm of simple contentment.

Hygge Is a Lifestyle American culture, and even more so, the New York mentality, encourages packing all we can into our day, maximizing every minute and achieving as much as we can. The Danes— the hygge lifestyle originators, who are incidentally among the happiest people in the world—have a different goal: comfort and contentment.

A Chill Warmth Our attitude toward winter is another example of how Americans differ from Scandinavians. Year after year, we seem shocked at snow’s impertinence, while Danes don’t merely acknowledge its presence; they build their homes and lives around the cold climate. Still, beyond warm clothing, lighting, and food, it is the people and atmosphere that enable the cold winter to offer a warm embrace.

For many years, Denmark ranked as the happiest country in the world. More recently, they were eclipsed by Finland, but coming in second place hasn’t dulled their happiness. After all, obsessing about stressful matters isn’t what Danes do. To the Danes, hygge is of such importance that they make hygge activities a priority. That cup of coffee we grab so we can continue with our “more important tasks” is done somewhat differently in Denmark. They design their day around these truly important moments, although they tend to opt for something

Hygge is a mood; it isn’t about things.

And while Americans might colloquially refer to the hygge mentality as being “chilled,” hygge is actually the exact opposite. Instead of being “cool,” hygge actively emits warmth. “My favorite moments are when I’m playing Boggle with my kids. I spend precious moments in each

round looking at their darling, earnest faces, and I shep nachas.”—Yochie “To me, cozy comfort is Motzaei Shabbos, all huddled up on the sofa with all my kids, munching on fresh popcorn, while watching old family movies.”—Batsheva

Live Healthy, Live Hygge The benefits of hygge abound. The happiness hygge evokes is a worthwhile goal in and of itself. In fact, etymologically, the word hygge used to mean “wellbeing,” but as words evolve with time, the Danes now translate it as “wellness.” The difference is subtle, yet the essence is the same. Hygge is health and wellness, personified. It is well documented that if left unchecked, stress can lead to serious

health complications. Hygge, the antithesis of stress, is the perfect counterbalance. From reveling in an intentionally relaxed state to surrounding ourselves with the people we love, if hygge could be bottled, it would be the perfect prescription for stress. I’ll concede that doctors won’t mention “hygge” by name, but that’s only because they probably don’t know the term. But now you do. A Hyggelig Home “After hours of romping in the snow, nighttime falls, and the kids stream indoors, leaving a puddle in the front hallway as they rid themselves of their snow-covered outerwear. Noses still red and eyes shining with delight, the kids rush to cozy up on the large sofa under one oversized fuzzy blan-

If hygge could be bottled, it would be the perfect prescription for stress.

ket, where I hand each one a mug of hot cocoa. It’s a thawing process that warms my heart and has me looking forward to winter, and this specific deliciousness, all year round.”—Idy Some people walk into their own home or their own room and it’s instant hygge heaven; others walk into their favorite shop and that’s hygge for them. But it isn’t spending money or owning the right home and possessions that offer hygge; material wealth is not part of the description. No price point is necessary to live it. The hygge lifestyle exists within the parameters of what an individual sees as satisfying, stress relieving, and happiness inducing. “When I think back to COVID, I baruch Hashem don’t associate it with disease and loss. To me, those weeks, and even months, are a compilation of warm moments. From the comfort of my couch I heard the minyanim on the porches outside. I enjoyed listening to my kids on the phone with their teachers, and we ate all our meals together as a family... To be sure, there was fear and worry, but to a great extent we lived in our own cozy little bubble, disconnected from the commotion outside.”—Blimie There are accents that add to the hygge experience: warm quilts, plush rugs, and a crackling fireplace all evoke

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COVER FEATURE

the hygge feel. Switching out the too-bright white fluorescent bulbs for a rosier incandescent light adds warmth to the room, and of course, candles work too. In fact, the Danes burn more candles than any country in the world. Candles add an intimate feel that no bulb can ever duplicate. Think Shabbos Kodesh. Coming Home “It’s Friday night after candle lighting, and the entire family is sprawled out in the living room, everyone quietly reading their books or magazines. There’s something about having them all around me—in the comfortable silence.”—Kayla “The Friday night seudah, with the predictable and traditional scents and sounds surrounding us. The candles, the chicken soup, the fresh challah. And knowing that all my favorite people are safe and sound with me.”—Estee One Friday night, when my sons were in their early teens, I mentioned the topic of an article I was researching. “Hygge,” I playfully rolled the pronunciation over my tongue, only to be met with puzzled looks. “Who’s that?” my son asked. “It’s not a who,” I started. And then I tried to explain by setting the scene. I described the coziness, the warm glow of candlelight, being surrounded by pleasant company, favorite songs, and the aroma of delicious foods and drinks. I described it as a peaceful nap or a family game. I explained the idea of unplugging from technology: no phone, no work, no worries. “It’s peacefulness and security and warmth and spending time with your favorite people on earth,” I finished. “Like this?” my son asked. “Like Shabbos,” his older brother clarified. I looked at the Shabbos candles and at the people around me, and as the men lifted their voice in song, I smiled. Who needs the Danes to explain it? We are blessed to be familiar with a weekly experience of hygge—that is so much more.

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HOW TO HYGGE-FY YOUR HOME Let There Be Light Warm lighting matters; lamps, ceiling pendants, or dimmers can change the vibe of any room. But it isn’t only lightbulbs. Hygge is all about candles, which are a natural and non-toxic way to add warmth and happiness to your home. There are many lovely scented and unscented choices to choose from…or better yet, wait for Shabbos to revel in the elevated, ethereal glow. Let’s Grow Regardless of the season, plants always infuse coziness into your home, making it feel healthy, vibrant, and homey. Let’s Seal Insulate your windows. Bone-chilling drafts seriously detract from the cozy vibe you’re looking for. Keep it toasty by hanging drapes as close to your windows as possible to help keep the heat inside. Let’s Snuggle Swap out the thinner decor for something cozier. Velvet or corduroy pillows make a sofa feel more welcoming. Similarly, a nice warm throw on the couch and a thick, shaggy rug on the hardwood floor add a layer of comfort and create a softer atmosphere. But it isn’t only your living areas that need to feel warm and welcoming. You want to layer each room with textures and colors. Adding a few cozy pieces like blankets and cushions in warmer neutral tones is the easiest way to give your rooms depth and warmth. Let’s Pamper Take it further. Fur-lined slippers, thick heavy socks, a nice fleece sweater, or a cozy wrap will have you embrace the season with eagerness and pleasure. Apply some hydrating and moisturizing lotion, too. The winter tends to dry you out, and a personal pampering session is quite hygge on its own. Let’s Be Real Hygge isn’t for show; it’s for real-life living. While we want our home to appeal to our sense of style, hygge is a mentality that asks us to look deeper, beneath the surface. When it comes to decor, you might find that personal photos or artwork better reflect your personality and memories. Even for purchased knickknacks, incorporate items that have meaning to you. Let’s Inhale The smell of freshly baked goods or a simmering stew can make any place feel like home. But to maintain a pleasant scent for late evenings or early morning, consider essential oil diffusers, scented candles, or your favorite potpourri satchels to make your home delightful. But as soon as the morning rush has calmed and you’ve collected your kitchen, start with putting up a soup to simmer. The best stews and heartiest soups benefit from simmering for a long time. The aromas that will fill your home, especially when the kids come pouring back in, is hygge, is home.

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SECOND OPINION

SECOND OPINION Compiled by Mimi Schweid

“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.

Home Alone Dina graduated high school in June but instead of going to camp for the summer, she opted to answer an ad for an office job in her hometown. She landed the job, but then a different issue presented itself. Dina’s father was a cheder rebbi and was heading to the yeshiva summer camp. Her mother and siblings would naturally be joining him for what promised to be a summer of sun and fun. This meant that 18-year-old Dina would be home alone in the city. Slightly concerned, Dina’s mother knew she wasn’t really leaving her daughter completely on her own. Dina’s grandparents lived in the lower story of their townhouse and Dina assured her mother that she’d be fine. Toward the end of July, Dina had a sore throat and slight fever and went to her family doctor for a throat culture. During the routine visit, the nurse took her vitals and immediately rushed to call for the doc-

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tor. The doctor took her blood pressure again and seemed surprised. He left the exam room and returned with another machine, but the results were the same. Dina’s blood pressure was 145/85. Dina heard the conversation, but it all went right over her head. Unfamiliar with ideal pressure readings, she didn’t fully pick up on the doctor’s concern. The doctor requested Pessie’s permission to speak to her mother and contacted her to report on the high blood pressure. He suggested further testing for the underlying cause for the elevated numbers and stressed the probable need for medication to regulate it. After her initial shock at the worrisome news had worn off, Dina’s mother contacted a kinesiologist who was a specialist in nutrition. The astute healer inquired about Dina’s eating habits now that she was fending for herself. It was then revealed

that instead of eating at her grandparents’ house as originally planned, Dina was mostly eating take-out food—commercially fried chicken, pickled meats, nitrate-“enhanced” cold cuts, and hot dogs. Not only was the nutritional value lacking; these options were a far cry from what Dina usually ate.

This meant that Dina would be home alone in the city.

The nutritionist suggested Dina change her diet drastically, cutting out all preservatives, processed meats, and fried foods, such as french fries and shawarma. She further suggested she get herself a Betty Crocker pizza maker and cook her own chicken and potatoes with the basic spices she found at home. She then instructed Dina to go and retest after ten days on the new diet. Exactly ten days later, Dina’s blood pressure was down to 130/80. After another week of eating proper food, it was back to normal, a healthy 120/80.

I was frustrated at the thought of doing this repeatedly and didn’t feel right about another procedure within such a short time. I consulted with a homeopathic doctor who explained that the tubes had fallen out because the fluid in his ears was pushing them out. The doctor believed the cause for the buildup was food allergies and strongly suggested we change Yanky’s diet to dairy free, gluten free, and corn free. It sounded impossible. My son was a picky eater, and the few foods he did eat were all in at least one of the forbidden categories.

Did You Hear? My four-year-old was not listening to me. Every time I called out to him in the backyard or playroom, I’d get no response. Whenever I asked him why he hadn’t come when called, he insisted that nobody had called him. He’d look up at me with his guileless smile and I worried about how effortlessly he was lying to me. “How is it that everybody heard me, except for you?” I’d ask him. And he’d just shrug. This went on for quite some time, devolving into yellings and punishments, but there was no improvement. And then came the call from his morah.

band didn’t quite concur. He recalled that when he was a little boy, he’d spent lots of time at the ENT and had needed hearing tests and tubes.

But my son surprised us by taking it all in stride. He said there were two other boys in his kindergarten who had a Rice Dream in the refrigerator with their names on it and special snacks at recess. They also did not eat the same bread as everybody else. He actually liked the idea of getting “special” food.

Fast-forward, we got our appointment, the tests were administered, the doctor diagnosed him with fluid in both ears, and then came the rounds of antibiotics. When his situation didn’t improve, my son received ear tubes to prevent the fluid from building up in his middle ears.

“Yanky isn’t listening,” she told me. “He’s not following directions.” It didn’t surprise me, but her follow-up question did. “Can you schedule a hearing test for him?”

Yanky recovered quickly from the outpatient procedure, and for four weeks it seemed as if we were be’ezras Hashem on the road to recovery. I would make a conscious effort to talk loudly and enable him to read my lips, but he was hearing most of the time and that was what mattered.

I thought this was the most absurd suggestion, but my hus-

A month later, the tubes fell out of his ears. First one, and

I thought this was the most absurd suggestion, but my husband didn't concur.

With a prayer and a plan I figured we would give it a try. In addition to the diet change, I was advised to massage some essential oils behind his ears, and also give him pantothenic acid, a B5 vitamin that, among its benefits, dries up congestion and excess fluid. Three months later, Yanky passed his hearing test with flying colors.

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

shortly after, the other. I scheduled a follow-up with the ENT, who suggested we do another procedure to insert the tubes again. Yanky’s ears were still full of fluid and although he didn’t complain of ear pain, his hearing was obviously affected.

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!

SUN-DAMAGED SKIN I’d like to understand in greater depth what causes the appearance (and multiplying) of large, dark sun spots (aka solar lentigo). I’ve heard they might occur due to sun exposure or genetics, but I’d like to know if there is more to it than that. Also, do any Wellspring readers have experience getting rid of the spots through natural, holistic means? The cause is really just sunlight. Be extra careful to apply sunscreen every single day. Our skin is sensitive and needs proper care. There are no other real causes for sun spots, unless a person is undergoing intensive treatments r”l. In that case, sun spots can appear throughout the body, looking like innocuous freckles.

Interesting topic! Of all of my children, my six-year-old daughter has the lightest skin. She has some solar lentigo on her body, and I noticed some pigmented spots on her forehead, too. Her pediatrician told me that the pigmented spots appear due to sun exposure and there was nothing else to be done for it. He did suggest rubbing the spots with aloe vera once a day. He shared that aloes and aloin, which are active compounds found in aloe vera plants, can lighten sun spots and other hyperpigmentation.

Malka Y., Far Rockaway, New York

Henny R., Lakewood, New Jersey

Thanks for bringing this up. I recently noticed some flat, dark, large spots on my child’s skin. Upon researching what it was, I learned that solar lentigo is also known as age spots, liver spots, or senile freckles. They are flat, benign, pigmented spots on the skin that are usually caused by sun exposure or even artificial UV light. Incidentally, the spots appeared in the summertime. I felt at ease knowing that they are normal and that there was nothing to worry about. I’d say, just ignore them.

I found such sun spots appear on my cheeks, and I didn’t like it one bit. It was a great wake-up call for me to remember to apply sunscreen on myself and my children every day. Now, I’m even careful to use sunscreen during the winter; after all, the UV rays get through on cloudy days as well!

Soshie T., Brooklyn, New York

Tova D., Los Angeles, California

Now that you mention this, I am realizing that there are many people who have such sun spots on their face, especially their cheeks. Although I’m sure that there is a plethora of medical options out there to remove the spots, and even more ideas on how to do so naturally, I humbly suggest another direction. Make peace with the spot. Don’t resist its presence. It was given to you for a purpose and can beautify you in ways you never imagined possible. Perhaps look inward and see what is inhibiting you from making peace with your appearance, solar lentigos included. This is something I’ve tried on myself many times over, and the results were so satisfying. Pnina Schoss, Jackson, New Jersey

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Honey has been used in skin products for years. It is believed to promote new cell growth and may help fade sun spots when applied to the skin. If you’re brave enough and can handle the sticky feel, try applying honey on your skin. I’d say go with a qualified brand and use the rawest option possible. M.N., Lakewood, New Jersey

Licorice extract is a fascinating home remedy for so many ailments, including lightening sun spots. Many topical creams for lightening sun spots include licorice extract. Try rubbing it on the spot once a day and see if it will lighten and slowly disappear. T. Rubenstein, Chicago, Illinois

Perel Y., Yerushalayim

My son had this issue a while back. When we were dealing with it, we were adamant about going the natural route and not resorting to any chemical or laser options. In the process, we learned of some great home remedies for this situation. Apple cider vinegar is a great place to start. Acetic acid, which is found in apple cider vinegar, may help lighten skin pigmentation and improve the overall appearance of your skin. Just pour some onto a paper towel and let it rest on the affected area for 20–30 minutes per day. Some people suggested green and black tea, as well. We found it to significantly help fade the spots. Sara K., Waterbury, Connecticut

I’m with you. Laser therapy and skin peels are truly an undesirable route when it comes to sun spots. After all, sun spots don’t present any medical concerns. It’s just an appearance thing. Did you try aloe vera on the affected area on a consistent basis? I’m careful to keep aloe vera in my kitchen at all times. It’s great for burns and really for any skin issue at all. Good luck! Mrs. Greyer, Brooklyn, New York

I love spreading information regarding the healing properties of simple ingredients in our kitchen. In this case, I suggest you opt for some yogurt and lemons. The anti-inflammatory and antibacterial properties of these ingredients help in healing the skin. Take a bowl, add 1 tablespoon of plain yogurt. Cut the lemon into slices and squeeze a few drops of lemon into the yogurt and mix well. Apply this mixture on the affected area and leave it on for 15 minutes. After that, rinse it off. This will surely do wonders in your situation. Leah N., Brooklyn, New York

Castor oil is a good option that can help you to get rid of solar lentigos quite efficiently. All you need to do is to take some castor oil in your hand and massage it gently on the affected area. Do this every day in the morning and evening before going to bed for three weeks continuously and you will be amazed to see the results. Elana B., Minneapolis, Minnesota

That is a great topic. To answer your first question, lentigo is primarily caused by sun damage, and that means that anyone of any age, gender, or race who spends time in the sun is at risk. Keep in mind that those undergoing radiation therapy may experience this as well. In other cases, an inherited syndrome can cause lentigo. These conditions are rare and are generally present at birth or from early childhood. Some examples are Cowden syndrome, Noonan syndrome and other such conditions.

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

Why don’t you try some supplements? Vitamin C has several benefits when it comes to your skin and the sun. It is known to promote collagen production, which has been found to be effective in lightening dark spots. Vitamin E, also, is a good supplement in this case. It offers protection against sun damage and can improve your skin’s health, especially when taken together with vitamin C. You can take this one step further by applying vitamin E oil on the affected area, too.

C. Mender, Airmont, New York

Baking soda works great in removing pigmented spots. Mix baking soda and water to make a paste. Apply the paste to the affected area. Gently scrub it in a circular motion and leave it for 10 minutes. After that rinse it off with normal water. For best results, do this as often as you can, and you’ll notice a difference in no time. Avigail F., Cleveland, Ohio

Next Up: I am a fourth-grade limudei kodesh teacher and a mother of young children, with a hectic daily schedule. I know that proper nutrition and exercise are the key to physical wellness, so I try to eat healthfully and work out each night. However, I find myself getting sick very often. In the past few months, I’ve been stuck in bed with a virus almost every weekend. Where am I going wrong? Want to share what worked for you with a fellow Wellspring Community member? Send your response to info@wellspringmagazine.com. WELLSPRING / CHESHVAN 5785

FITNESS

KEEP MOVING! By Chaya Tziry Retter, RDN, BS, CPT Winter is getting closer and that comes along with many cozy associations. Depending on which stage of life you’re in there’s always something on the horizon for warm and fuzzy days and evenings, sitting cuddled with a book by the fireplace, sitting huddled at a melaveh malkah kumzitz, sitting crosslegged on the floor with your little ones and Perler bead projects…There really is so much to look forward to! Did you notice those picture-perfect scenarios all had one thing in common? Yes, you’re right. Sitting. It is hard. The struggle is real! It seems like winter’s theme often revolves around keeping warm, staying indoors and cozy moments. But that usually doesn’t bring a whole lot of movement with it, and it can sometimes lead to one long sea-

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son of couch-potato-ing until the spring approaches. Now, this being a fitness column, you can guess where I’m going with this. But instead of focusing on motivating factors to get you up and moving, I’d like to address a lesser-explored area of exercise education. Exercise is usually associated with goals, results, and other future-related themes, whether trying to fit into a dress, slim down for improved mobility, or build up strength to increase general stamina and endurance levels. In truth, though, there is much about exercise that serves a greater purpose in the preventative stage—the resistance against the internal (natural) inclination for the body to decrease in overall strength and muscle tone. That means that you are climbing up the proverbial down escalator when challeng-

ing your body to keep pushing, and it is something that needs to be done in a consistent way. Fortunately—or unfortunately, depending on how you’re viewing it—this does require a lifelong commitment. You can’t store your workouts inside you for a rainy day. If you stop, then yes, over time, the benefits you’ve accumulated may start to disappear.

On average, adults who don’t do regular strength training can expect to lose 4–6 pounds of muscle per decade.

So what is actually happening inside us that makes it so important to constantly lace up the sneakers and get moving? Beginning at age 30–35, the body naturally starts to lose 3–5 percent of muscle mass per decade. If muscle loss worsens, it can advance to a condition called sarcopenia. That refers to the loss of muscle and strength that can happen when someone gets older and does less physical activity. On average, adults who don’t do regular strength training can expect to lose 4–6 pounds of muscle per decade. (And most people don’t see the number on the scale going down, which means they are replacing that muscle with fat.) This may cause trouble with daily activities like getting up from a chair, walking, twisting the lid off a jar, or carrying groceries. Over time, loss of strength can lead to falls or other injuries. Currently, it is estimated that 10–20 percent of older adults have sarcopenia, although it could be even more common because diagnosis and treatment of sarcopenia is not yet popular. Strength training shows the most promise in preventing sarcopenia. Doing exercise that moves and uses your muscles, like lifting weights or doing push-ups, planks, seated squats, and other forms of concen-

trated exercises are ideal in helping to continually rebuild and solidify the muscles. There’s an easy way to recognize which exercises are targeting muscle building and repair—they are the ones that have you almost holding your breath as you perform them. Think: weightlifting and chin-ups. Those focused movements where you have control, stability, and power as you complete them usually come along with an involuntary holding of the breath, which is why an instructor or personal trainer will often remind you, “Breathe!” This is in contrast to when you’re doing aerobic exercises, like jumping jacks and running—and panting away. The aerobic routines are great for calorie burning and getting your heart rate up, but they aren’t necessarily rebuilding muscles. Building and maintaining muscle mass over fat has so many more benefits as well. In my recent debut workshop of The RESET Nutrition Workshop series, I address the fundamental ways our bodies use calories, and

how the process of the metabolism is influenced by factors that we can help control. Our muscle mass is an ideal example. In their resting state, our bodies are burning a significant number of calories over a 24-hour period. The presence of muscle tissue actually burns more calories than fat would—about a 15 percent increase! Another score for strength and resistance training. But as I’ve frequently mentioned in the past, any movement is better than no movement. So if resistance training and toning sessions don’t call your name, don’t sit back down. Find something that speaks to you, that sparks your energy to just get moving. Adding some muscle-focused moves over time will definitely help you in this area, but you can pick from so many options—the more relaxed, like yoga, to the more intense, like barre and other types of floor work. The goal is to combine aerobic, cardio, and other high-intensity exercises with lower-impact but significant-result strengthening and toning.

Chaya Tziry Retter, RDN, BS, CPT, is a Monsey-based Registered Dietitian Nutritionist and ACE Certified Personal Trainer. In addition to her private practice, she recently launched “RESET Nutrition: The Workshop Series” to explore popular and often confusing topics in nutrition. She also developed a nutrition curriculum that she teaches in high schools. To get in touch and to find out about upcoming virtual workshops, reach out at 845.540.4487 or resetbyctretter@gmail.com.

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ASK THE NUTRITIONIST By Shani Taub, CDC

I’ve recently been diagnosed with ADHD. I’m working with my doctor and therapist to help me function as normally and positively as possible. What tips can you offer me in the nutritional arena in regard to this diagnosis?

Your question impressed me. You’ve been handed a challenge, and yet you are healthfully seeking ways to grow from it. A nutritionist is a number one resource for any individual dealing with ADHD. Studies have also shown a deep association between ADHD and certain eating habits, so I commend you for seeking guidance in this area. People with ADHD know just how much the condition can affect all aspects of their life—from how well they do in school or at work to their relationships. But many people with ADHD may not be as aware of just how much the condition can influence their eating habits. And if left unchecked, these poor eating habits could eventually affect their mental and physical health.

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Some of the most common eating problems that are present with ADHD are “hyper fixation” and binge eating. Hyper fixation is an intense fixation on certain activities or interests—in all areas—but can include eating habits, too. This means that some people may only eat a specific food or meal for a while before becoming tired of it and moving on to a different food or meal. It lends to a very frustrating food experience, especially when the fixated food isn’t available. Studies have also shown an association between ADHD and certain eating disorders, with binge eating disorders being one of the most common. Binge eating disorder is when people consume large amounts of foods over a short time, even when they’re not hungry. It’s estimated that almost a third of people in the US who have binge eat-

ing disorders also have ADHD. Some experts believe that people with ADHD may overeat to satisfy their need for stimulation. Binge eating may also happen because ADHD makes it difficult for people to have self-control and self-regulation, meaning they may be more likely to overeat if they’re feeling sad or angry, and they may not find it as easy to know when they’re full. Evidence suggests that binge eating in people with ADHD may be attributed to a heightened neural-reward response to food rather than impulsivity. This is when the brain is exposed to a stimulus that is rewarding and responds by releasing an increased amount of dopamine, a chemical in the brain associated with reward and pleasure. However, impulsiveness (another symptom of ADHD) may also lead people to overeat, especially foods that

are not very nutritious. Some ADHD drugs can also suppress appetite during the day. But as the drug’s effects wear off in the evening, appetite increases, which may lead to binge eating. Please discuss all side effects with your doctor so you can be aware of what is transpiring within. Sensory issues may also explain why some people with ADHD tend to eat or avoid certain foods. Certain textures or smells may cause sensory overload, making it difficult for people with ADHD to eat them, leading to avoidance of those foods or food groups altogether. Dopamine may explain why people with ADHD prefer high-sugar foods. There’s evidence that people with ADHD tend to gravitate toward junk foods, especially food that is high in sugar. This may be because high-sugar foods stimulate the release of dopamine. People with ADHD have lower levels of dopamine. As such, they may be more “wired” to seek dopamine out. Since eating simple carbohydrates (such as high-sugar foods) triggers a rush of dopamine in the brain, this may be why people with ADHD tend to hyper-fixate or binge on these foods. Not having a varied diet or only eating foods that may be high in sugar can lead to a range of health problems, from vitamin deficiencies to obesity. High-sugar diets can also affect energy levels and mood. Eating large amounts of highly processed additives and preservatives may also change behav-

ior and cognitive development. Vitamin D and magnesium are particularly important, as they can improve attention and decrease hyperactivity somewhat. Vitamin D can also affect the way dopamine forms in the brain.

Just a few small changes can have a big positive impact.

All of this awareness can help a person understand their behaviors around food. As the saying goes, knowledge is power. Now, you can be empowered to make healthy food choices with this knowledge. But even though ADHD can make it harder to keep eating habits in check, there are things you can do to improve the situation. Here are some of them. First, plan. Shop and plan meals for the week ahead. Planning meals makes it easier to decide what and when to eat and may help you avoid buying or binging on processed foods. Next, eat small but healthy meals throughout the day. If these are planned, doing so can help you avoid filling up on junky snacks—and may also help you avoid evening binges if you’re someone who forgets to eat throughout the day or if your medication suppresses daytime appetite. A balanced meal consisting of a vegetable, protein, and complex carbohydrates (such as chicken, beans, or whole grains) and healthy fat will help you get enough proper nutrients and vitamins and will also help you feel fuller for longer and give you energy. This also helps the brain focus and function better. As I’ve mentioned many times in this column, try to create a

healthy food environment in your home. This might involve not buying high-calorie snacks or replacing them with nutritious ones. A health-focused environment lends itself to better eating habits and can go a long way for you. Last, amp up those supplements. People with ADHD are more likely to be deficient in certain micronutrients. Ask your doctor if including omega-3, magnesium, and zinc would be right for you. These nutrients are important for ensuring the brain, body, and immune system all function at their best. While it may not always be easy to adjust your diet, working with a nutritionist and psychologist, getting help from a loved one, or even using a daily meal planner may all be useful in helping you get on track. Even making just a few small changes to your daily eating habits can have a big positive impact on your daily routine and wellbeing. I see many clients with ADD/ ADHD who struggle with eating disorders. Once they find what I call their “right cocktail,” they find success. What is the right cocktail for you? Everyone is different. For some it is therapy, seeing a dietitian, exercise, and supplements. For others, it is taking the right medication along with the above. It is to each person’s supreme benefit to find the right mix of habits and help to enable them to thrive, no matter the circumstances.

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

Rochel Leah is a super busy mother with just one daughter bang in the middle of her boys, but when you talk to her, you’d never know just how full her home and her schedule are. She exudes a calm that is reassuring, loving, and patient. Some of that patience may be natural to her, but it takes a lot of work to stay that way while raising a house full of boys. Rochel Leah makes calmness a priority because she knows 40

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how important it is to physical health and emotional wellbeing. After spending time talking to her, I feel some of that sense of wellbeing in my own self, even without having received one of her fabulous massages. Though, after hearing how much they help people, I’m tempted to jump on a plane to Chicago to go treat myself. Before the massages, though, came the herbs. Rochel Leah began study-

ing herbs as a young mother of three. In fact, it was actually her children who were the impetus for her return to school. Often, when one of her kids was not feeling well, she would go to the doctor seeking a cure only to be told that there was nothing to be done. The doctor preferred not to give Tylenol for random fevers and would advise waiting it out. Rochel Leah didn’t like having no

Cup of Tea with Rochel Leah Ben-Zev, LMT AGE: 45 LOCATION: Chicago, Illinois FAMILY: Large, bli ayin hara OCCUPATION: Zen shiatsu therapist, nutritional herbalist

PASSION: Helping women feel their best SHE WISHES PEOPLE WOULD KNOW: “Go easy on yourself.”

By Devorah Levitz

way to help her child; she wanted to do more. Her wish was to find a way to boost her children’s health so they could heal faster and not get sick as often. With a bunch of rough-andtumble little boys, somebody always seemed to be picking up something from somewhere. She began reading whatever she could find, looking for more natural solutions to typical childhood issues. Back in

those days, the Internet was young, and nobody was offering courses online. It was challenging to access the materials she sought. Eventually, she came across a correspondence course from a school based out of Utah. The School of Natural Healing was founded in 1953 by Dr. John R. Christopher, who had helped many of his own patients overcome health issues by using natural herbs. More and more

people began seeking his help, and he transitioned to workshops and group lectures. But soon even that was not enough. He envisioned a time when every community would have a master herbalist that people could reach out to. The School of Natural Healing was founded to provide for that mission. In the 1980s, Dr. Christopher’s son David continued his father’s legacy by developing a home study course

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WELLBEING FEATURE

that taught his father’s methods and principles to people who couldn’t get to the school. The Master Herbalist program, based on the vitalist principles taught by Dr. Christopher, soon grew to include 22 levels of instruction. Courses were self-taught; the school sent booklets for the students to study, and there were verbal exams over the phone as well as written exams that were mailed. Each student had a student advisor who helped them with the coursework and administered the tests. In all, the course took about two years. Becoming an herbalist changed many things for Rochel Leah. As she increased her in-depth knowledge of nature, plants, and foods, she began using this information on herself. “When I graduated as an herbalist,” Rochel Leah confides, “I’d had asthma for over a decade. I was on the typical treatment

plan, including inhalers. After many months of focusing on diet changes and using herbs, I was able to function asthma-free with no medication at all.” Today, over a decade later, she maintains that status by continuing to eat well and using appropriate herbs. Rochel Leah stresses that herbs work naturally and gently, slowly and methodically changing things from within. “Using herbs is not the same as taking highly potent medication,” she clarifies, “where you can make radical changes in the body with just one small pill a day. Herbs require commitment— and coordination with healthy eating—in order to be effective. They are great for maintaining health and for long-term benefits, but they are not a quick fix or a cure for serious disease or disability.”

"Herbs work naturally and gently, slowly changing things from within."

Once she graduated from the School of Natural Healing, Rochel Leah began using her knowledge to help others as well. Soon, friends and neighbors began to benefit from her knowledge and reap some of the same results she had achieved within her own family. As a mother of school-aged children, Rochel Leah’s social circles consisted of other mothers as well, and she was happy to help them whenever she could. She found it very rewarding to her to use knowledge of herbs to help other women through pregnancy and postpartum healing. Dealing mostly with mothers, Rochel Leah soon gained a reputation as the address for help with feminine areas including cycles, pregnancy, and postpartum. With Hashem’s help, she was able to assist many women balance their bodies and feel their best. When her fourth child was

born, the delivery was intense. Thankfully, both she and the baby came through pretty much okay, but over the next few days, as she recovered from the difficult labor and delivery, it seemed that her baby was not recovering along with her. His breathing was too fast, his heart rate was too high, and he was altogether too fussy all the time. It seemed like he was still in shock from the birth. Rochel Leah took him to the pediatrician, but they could not find anything to diagnose other than “baby in stress.” There was no particular intervention or medication offered except “wait and see, and if there’s no improvement, admit him to a hospital and continue to wait and see some more.” After her experiences with herbs, Rochel Leah hoped she could find some way to restore balance to her baby’s body so he could heal and grow. Obviously, as an infant, he couldn’t ingest herbs, but she asked around to see if there was anything else she could do for him. A family friend recommended she try craniosacral massage therapy (CST), which is a gentle massage that focuses on releasing restrictions to the flow of cerebrospinal fluid in order to balance the body’s nervous system. The cranial sacral massage therapy was everything she hoped for and more. After just one session, her baby relaxed and began to behave just like a regular newborn. When she took her infant back to the doctor, he was very pleased with the baby’s vitals and suggested that she continue with whatever she was doing. Rochel Leah continued to bring the baby in for sessions to maintain the benefits of the craniosacral massage therapy.

After each visit, he would seem especially calm and content. His heart rate and breathing were normal and relaxed, his eating and digestion flowed smoothly, and even his sleep was better. Gone was the colic and fussiness. “I was blown away,” Rochel Leah enthuses. “I never dreamed that such a transformation was even possible. I’d been trying to keep him out of the hospital—you know what they say, a hospital is no place for a sick person—but this was so much more! He became a dream baby.” Seeing such dramatic improvement in her child awakened Rochel Leah’s curiosity. She would ask the therapist many questions about the treatment, and the therapist was happy to explain. Eventually, the therapist was frank with her. “In your community,” she told Rochel Leah, “people have many children. It is such a

blessing to see all these beautiful babies, but there is bound to be a percentage that can use help. You are smart, curious, determined, and caring. I think you should study craniosacral massage therapy officially and become a therapist for others in your community. You have the ability to make a positive impact on so many lives.”

"You know what they say, a hospital is no place for a sick person."

With this strong encouragement, Rochel Leah took the plunge and went back to school once again to learn craniosacral massage therapy. She got in touch with a school that travels to different areas offering training sessions. Once again, she was back to reading, studying, taking tests, and practicing hands-on work. Her hard work paid off once again. She started helping young babies in the community and saw firsthand how much of a difference she could make. “When you give a baby a fresh,

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WELLBEING FEATURE

healthy start, and help him feel good,” she shares, “you can prevent a lot of issues from forming down the road. For example, you’ll have a baby who’s sleeping better and therefore developing better and feeling better. “Sometimes it helps with pushing a baby ahead to the next developmental milestone,” she continues. “You know how sometimes you have a baby so close to being able to crawl or walk, and they just seem to get stuck there? After a session, they’ll suddenly begin to crawl or walk, or whatever it was they were working on. Craniosacral massage therapy gives them that extra little bit of help to push forward.” Rochel Leah emphasizes that she is not suggesting craniosacral massage therapy can cure any illness or help a child do something they would otherwise not be able to do. “Craniosacral massage therapy can’t remove a disability,” she asserts, “but it could help an otherwise healthy child be his best self. Chances are that a healthy child would get there eventually on his own anyway. This therapy makes things smoother and possibly less painful or difficult for the child and parents.” That is not to say that this therapy does not have a place in helping a child with illness or disability. In fact, sometimes the results seen in these children are even more dramatic because they need that much more help to reach typical milestones and to live to their full potential. Craniosacral massage therapy won’t change the child’s biology, but it can help bring out latent or trapped abilities. For a number of years, Rochel Leah used these skills solely on her family and as a hobby that she shared a bit with friends as well. However, after investing so much time and so many resourc-

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es into learning these modalities, and seeing the incredible outcomes, she wanted to be able to share with a broader audience. There is no official licensing for an herbalist or craniosacral massage therapist, so Rochel Leah once again hit the books, this time taking on additional schooling to become a licensed massage therapist (LMT) and Zen Shiatsu therapist through Zen Shiatsu Chicago. “There is currently no state recognition for Zen Shiatsu.” she confirms. “You’re working with people, and even though I know a lot of people in the community, there is some risk involved. I was looking for something that had licensure through the state. Licensing allows somebody to legally practice body work on others, to work in a clinic, and to teach. When working on another person’s body, there’s always a risk of something unexpected happening, and it is a good idea for the practitioner to have insurance coverage. “Some people in the craniosacral field have a license as an occupational therapist or massage therapist. There’s usually something they are licensed in aside from craniosacral as that doesn’t have licensing available,” she tells me. “It’s challenging and risky to work without it, although there are some people who manage that way. “Especially if you want to work with children or get into a clinic, the licensing is so important. If you are working with adults, it’s less of an issue, but I wanted to work with children. I saw the magic it worked on my own son, and I wanted to be able to bring that to other families as well.” Zen Shiatsu is not the typical career path for a Bais Yaakov graduate, and I asked Rochel Leah how

she discovered it and got involved. “In my quest to receive licensing, I saw an ad for a massage alternative class. I took one class, as it was a free workshop, and I fell in love with it. It was a live hands-on class, and I was able to get an immediate feel for the work.”

ly quickly from life’s minor injuries and pains. Whether they get hurt from a ball, a fall, or a friend, they know their mother can help them. The type of massage she performs helps anyone feel their best so they can handle whatever life throws at them.

Zen Shiatsu, based on principles of traditional Chinese medicine, assumes that every person has everything they need for their own healing within themselves. There is nothing that another person can do to “fix” somebody; rather, a shiatsu therapist is there to create a space and facilitate the intrinsic healing potential of another person to manifest.

“When a person feels good in their body,” she explains, “and when they are comfortable and relaxed, they are able to handle their day and be their best self. Each person has so much in them, but sometimes there are blockages—stresses, small injuries, or regular life hurts— that get in the way of helping us really be free to be our best selfves. I work on helping women and children release their own abilities.”

It took over two-and-a-half years for Rochel Leah to finish the progressive series of practical courses and clinical practice. The course included Chinese medicine seminars, the same classes that are taught to acupuncturists, and anatomy and physiology classes. In addition to attending classes, there were tests and hands-on practice sessions. Now that she had licensing and insurance, Rochel Leah was able to offer her services to even more people. She focuses on helping women through the various stages of life and finds that her impact goes beyond the woman herself to the entire family. She tells me that women really enjoy their time with her. “Zen Shiatsu and craniosacral work are very gentle,” she explains. “This work is not like a full-body massage that leaves your muscles tingling. It is a very gentle application.”

Rochel Leah also has advanced trauma training, so she is able to help women who are facing more than just the typical bumps and bruises of life. One particular focus is helping people with diseases that have developed out of the experience of extreme stress and trauma. This includes post-traumatic pain, extreme emotional over-

She is able to help women who are facing more than just the typical bumps and bruises of life.

whelm, recurring chronic infectious diseases like chronic Lyme disease, autoimmune conditions, cancer and other life-threatening or degenerative illnesses. “The work I do helps women process huge life stresses, big issues, or ongoing family problems,” she avers. “Whether they are issues from the past, challenges in the present, or worries for the future. I try to provide a healing space so they can find the ability to feel really good and calm. Hopefully, they can carry a little bit of that out with them so they can live a healthy and successful life.” Rochel Leah truly encompasses the meanings and traits of her namesakes, Rachel Imeinu and Leah Imeinu. By working on the outside, she affects the inside. She uses the gentle strength of Rachel, the lamb, together with the tenacity of Leah, to bring healing, hope, and serenity to women in pain. Rochel Leah Ben-Zev, LMT, is a member of AOBTA. She can be reached through Wellspring magazine.

Rochel Leah’s kids are quite happy with their mother’s career. It is deeply relaxing, and she can help them heal relative-

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MEDICAL SAGA

EXPECTED BUT UNCOMMON Anti-c (Little c) Antibodies As told to Tziri Hershkovitz

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was twenty weeks along, in my seventh pregnancy, when I got the call.

“The RhoGAM shot was only designed to treat anti-D antibodies,” he explained after I had posed my question. “What you have is not anti-D antibodies; they’re anti-c— where the “big C” and “little c” are not compatible.”

The day had started in a grateful and somewhat celebratory mood. It was my 42nd birthday and my concerns about the so-called “geriatric pregnancy,” had waned. I was under a highrisk specialist and he’d assured me that although my age placed me at a greater risk for some complications, there was no reason to be any more concerned than with my previous baby, two years prior. I was baruch Hashem doing well.

He further revealed that the anti-c antibodies had been detected when the placenta had been tested at my previous daughter’s birth, but because I was forty years old then, the doctors had assumed I wasn’t having any more kids and didn’t think to warn me about it. The c-antigen is present in 80 percent of the population, and antibodies can form through many different kinds of events, most notably a prior miscarriage, transfusion, or fetomaternal hemorrhage. Unfortunately, I’d had a miscarriage immediately prior to this pregnancy, but the doctor said that clearly that wasn’t the cause. Even a prior pregnancy can give a woman antibodies that will present themselves in future pregnancies, and my antibodies had already been evident at my previous delivery.

I had completed a round of standard blood tests the week before, and the doctor was calling with the results. There was an irregularity; anti-c (little c) antibodies were present. He wanted me to come into the office as soon as possible to discuss the developments. Suddenly, I wasn’t in the mood for my birthday breakfast. I quickly made arrangements for my toddler and by early afternoon, my husband and I were anxiously waiting in the doctor’s office. After a first pregnancy, the doctor routinely checks the Rh factors. Rh incompatibility is when the mother has Rh-negative blood, and her fetus has Rh-positive blood. In that situation, the mother’s immune system may attack the baby’s red blood cells, which it perceives as foreign. I’d heard of this before, as my sister had recently been through it. Typically, all that is required is a RhoGAM shot immediately after birth, and the situation is usually not an emergency. Yet, in my case, the doctor’s implied urgency suggested that something more was going on.

Suddenly, I wasn’t in the mood for my birthday breakfast.

Irrespective of the cause, the doctor was alarmed. “Mathematically, considering the percentage of the population that has the C antigen, anti-c antibodies should be expected,” he explained. “But thankfully, anti-c complications are very rare. That’s good news for the general population. But in cases such as these, it’s unfortunate. Because it is so uncommon, there hasn’t been a lot of research done.” He explained that like an anti-D Rh incompatibility, anti-c antibodies can cause various medical issues for the fetus and newborn; most worryingly, it can cause a severe blood disease that may lead

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MEDICAL SAGA

for a berachah and guidance.”  The days that followed found me reciting Tehillim with greater urgency and kavanah than ever before. I also did further research with the hope that it would calm me down, but it did exactly the opposite.

to miscarriage or severe anemia and jaundice. But unlike anti-D, there is no treatment plan available. “So far, everything still looks good, so we’ll adopt the waitand-see approach. You’ll need to come in weekly for your appointments. We’ll do special dopplers to check blood flow to the brain every two weeks, growth ultrasounds every four weeks, and bio monitoring weekly.” He further advised me that my titers were already at the critical threshold, so I should mentally prepare myself for a NICU baby. The concern was hemolytic disease of the fetus or newborn (HDN), a blood disorder that would occur when my immune system started attacking the red blood cells of my baby. Thankfully, we weren’t there yet, but it seemed we were heading in that direction fast. The most common treatment for HDN is a procedure that replaces the baby’s blood with fresh blood, or intravenous immunoglobulin (IVIG), a solution that contains

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I discovered that in some cases, HDN can cause kernicterus, a condition where bilirubin builds up in the baby’s brain and can lead to permanent brain damage. Another severe outcome is when HDN leads to hydrops, or hydrops fetalis, a serious condition where there is a buildup of fluid, also known as edema, in the baby’s tissues and organs. The prognosis wasn’t very good.

antibodies to help the baby’s immune system. “We’re monitoring the levels,” the doctor assured me. “If the numbers get too high, we’ll have to do transfusion in utero; that’s the worst-case scenario. And because, technically, you are the issue, even if we don’t have to do the transfusions before birth, we will have to monitor you closely. We need to see how early we have to induce, and then do IVIG transfusions immediately upon birth.”

For approximately three weeks, I did as instructed, going to my regular appointments and checkups. The baby’s labs were mildly elevated; the number should have been at 0 but was already at 16. I was doing my all to keep my anxiety in check. And then I came down with a viral congestion. Whenever I’m under the weather, I reach for my vitamins and supplements, and this time was no exception. Because I was feeling quite sick, I decided to call Mr. Jack Friedman, founder of Maxi Health. I had reached out to him in the past and was consistently impressed with his vast knowledge and spot-on direction.

We walked out of the office in a daze. It wasn’t simply being told that our future baby’s life was in danger; we were dumbfounded at not even having a proper course of action. I thank Hashem for creating us as frum Yidden and maaminim. Although we initially felt lost and scared, within moments a new sentiment filled our hearts. We did have a course of action: tefillah. As we got into the car, my husband assured me that we were not alone and that we need to remember that Hashem is looking out for us. “Our first step will be to go to the Rebbe

He further advised me to mentally prepare myself for a NICU baby.

I mentioned the virus, and he guided me to take Glutamax, vitamin C, and Kyolic. I was about to thank him and hang up, when, be’siyata diShmaya, I suddenly thought to try my luck. “Just one more question,” I

added. “Have you ever heard of anti-c antibodies?” “Yes,” he replied without hesitation. “Here’s what you need to do. You’re already taking Glutamax, so I want you to stay on Glutamax and vitamin C and watch your numbers come down.” “Just one moment,” I interrupted him. “My doctor has told me there are no treatments available for this. Being so uncommon, apparently no one has bothered researching a solution. I’m already in my sixth month; can the complications really be avoided?” But Mr. Friedman calmly reiterated the protocol and assured me that my baby would be’ezras Hashem be fine. I’ll confess, I was doubtful, but I had no other recourse. Besides, he sounded completely confident the recommended regimen would work, so I continued taking the Glutamax and vitamin C religiously.  Three weeks later at the doctor’s office, my obstetrician was flummoxed as he looked at the results. The blood tests were looking far better than expected. Instead of rising, the number was down to 8. I told him about the new vitamins I was taking, but he brushed it away. “Not that there’s anything wrong with those supplements—they’re safe,” he assured me. “If that’s what you were asking, then feel free to continue. But there’s zero data showing that they can change the incompatibility. You shouldn’t expect it to.” I heard him, but as they say, “the proof is in the pudding.”

number went down to zero. And when I approached my ninth month, unlike the dire predictions, there was no need to induce me for early labor. My son was born at 39 weeks, later than my typically early births of 36 or 37 weeks. Most surprisingly of all, my healthy little baby boy was not jaundiced at all—something I’d had to contend with for all my previous babies. The doctor was surprised at the outcome but despite my insistence that it was the vitamins, he chalked it up to a fluke. “You can write this up in medical journals and become famous,” I told him, but he brushed me off and said there was no scientific data to back it up.  My story has an epilogue. Two years later, I was pregnant again. This time, I wasn’t surprised when the doctor told me I had anti-c antibodies. It was expected, since once someone has antibodies, they recur in every subsequent pregnancy. I immediately started the Glutamax and vitamin C.

But despite my insistence that it was the vitamins, he chalked it up to a fluke.

From his end, my doctor was concerned. “There are no known treatments available,” he lamented. I reminded him that we had been through this in my previous pregnancy, and thanks to the vitamin protocol, all was well. He was still doubtful and overly conscientious throughout the nine months. When I be’chasdei Hashem delivered my healthy baby girl at 38 weeks, another non-jaundiced beautiful baby, my doctor finally conceded that just maybe those supplements had worked for me. “Write it up,” I begged. “You might be able to spare another woman the pain and worry, not to mention the complications!” He finally agreed to write it into my file. A lot of good it does the world there. I’m grateful to Wellspring for the opportunity to share my story. I hope the information won’t be needed, but if and when it is, let’s file it away and be grateful to Hashem for His masterful design, and His shlichim who know enough to help the rest of us out.

E is for Experience A few years later, I was at a wedding talking to my niece, who shared troubling news. Her doctor had informed her that she had anti-E antibodies. Although anti-E is more common than anti-c, it is still among those with no known treatment. Here too, transfusions were recommended, but patients with anti-E must receive e-blood, which is available from only about 2 percent of donors. Naturally, she was scared. I then shared my own experience and advised her to reach out to Mr. Friedman herself and see whether he had any insight into her condition. She received an entirely different regimen of vitamins and baruch Hashem delivered a healthy baby girl. She’s had a few babies since, and the anti-E antibodies were present in each pregnancy. But be’siyata diShmaya, she had appropriate guidance and knew just what to do.

As the weeks went on, the

WELLSPRING / CHESHVAN 5785

GUT REACTION By Tamar Feldman, RDN, CDE

A Top Ten Guide for

ACNE SUFFERERS I was pleasantly surprised to find that all cases had some degree of improvement, many of them significantly, with one or two almost complete. My anecdotal experience in the area made me question why the standard assertion that there is no link between diet and acne, wisely dispensed by Google and most dermatologists, isn’t becoming a stronger-challenged premise in 2024.

“Can you help my daughter with her acne? It’s a major cause of distress and is impacting her self-esteem and quality of life. We’ve tried so many traditional approaches, and we feel that addressing the root and trying to clear her skin from the inside out is something we should consider. She’s willing to try anything at this point.” In the past, I had replied to such inquiries with an “I’m so sorry, but I can’t help you” type of response. It wasn’t that I didn’t want to help them, but research on the subject was too limited, and ethically I did not feel comfortable taking on cases on a broad scale unless I knew that my area of practice was evidence-based. But as a former acne sufferer myself and the

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Shana, a 14-year-old I worked with recently, was ecstatic to find that implementing my Top Ten List of Advice for Acne Sufferers almost completely cleared her skin within two weeks. I always use six weeks as my time scale to judge efficacy, and I was just as pleasantly surprised as she was at the rapid success she saw.

mom of teen girls, I fully related to the angst of even mild acne sufferers, and I felt like I was letting down each individual I dismissed with my inability to provide a solution. So after extrapolating some data from other areas within functional medicine that address hormonal and gut bacterial imbalances, and based on what limited research was available, I decided to give it a go. I felt that success in this area would provide me much-needed satisfaction given my own history with acne, and I felt compelled to offer that sought-after address for those who were in current need. With a lot of disclaimers given to potential clients on chance of success, I took on some cases over a period of time.

“I don’t know if I can do this,” Shana had told me at our initial consultation.

As a mom of teen girls, I fully related to the angst of even mild acne sufferers.

“Let’s break it down,” I had suggested. “How about we try to think of practical and easy meal and snack ideas that you like and can implement quickly?” We spent most of that first session discussing, dismissing, and sometimes accepting my many suggestions. She walked out of the meeting feeling more confident in her ability to follow through. At her one month follow-up, she admitted that ultimately,

the change was not as daunting as she had feared. “And the results I’m seeing make it majorly worth it!” she enthused. For the benefit of Wellspring readers, I’ve summarized the very basics of healing acne from within in an easyto-read bulleted list. While these are what I call “step-one interventions,” and further nutritional interventions may be needed if these tips are insufficient, many individuals will still see improvement solely from the basic Top Ten guidelines below. As a disclaimer, as with any condition, there are never 100 percent guarantees for success, but the likelihood of even limited partial improvement is high. 1. At minimum, reduce, or at best, cut out completely, all packaged or home-prepared foods that contain any inflammatory oils (e.g., partially hydrogenated oil, canola, vegetable, soybean, and palm oil). Sunflower oil in packaged foods is okay in limited moderation. Processed snacks with added oils should be kept to a minimum or cut out completely, and mayonnaise should be avocado oil or olive-oil based (homemade recipes are simple and can be stored in the refrigerator for up to three weeks). 2. Consume 1–2 tablespoons of extra virgin olive oil daily in a salad or low-temperature cooked form for anti-inflammatory benefits. For all foods heated above 350°F or above a low flame on a stovetop, use avocado oil. 3. Consume 3–4 cups of brightly colored vegetables, and 2–3 small portions of fruit daily, in particular leafy greens, orange vegetables, and brightly colored fruits such as berries, cherries, and pomegranates. 4. Consume a healthy anti-inflammatory fat, such as avocado, walnuts, pecans, or almonds daily. 5. Reduce intake of red meat and cheese, and increase intake of protein

For the benefit of Wellspring readers, I’ve summarized the basics in an easy-to-read bulleted list.

from white meat chicken, fish, and beans. 6. Grain products such as cereals, bread, or crackers should be mostly whole grain, with minimal added ingredients that are unrecognizable in a home kitchen (e.g., preservatives, emulsifiers, etc.) Unprocessed whole grains such as barley, quinoa, kasha, and brown rice are ideal. 7. Address underlying conditions, such as constipation and/or PCOS if pertinent. Poor gut health and constipation are at the root of many skin conditions, and a gut-health-trained dietitian can help you improve your digestion. In addition, excess androgens linked to blood sugar spikes are implicated in the acne associated with PCOS. A Registered Dietitian familiar with the condition can teach you a blood-sugar-balancing food plan, exercise tips, and supplements that may improve the hormonal imbalance. 8. Cut out or at least limit candy, soda, and foods containing high-fructose corn syrup. Use instead honey, organic cane sugar, or coconut sugar in moderation in homemade food items. Packaged food items with table sugar added under 3–5 grams per serving are okay in very limited moderation. 9. Optional: After one month, if im-

provement is not sufficient, consider reducing cow’s milk intake, or switching to A1 protein-free forms of dairy (available in kosher health stores or in kosher grocery stores, generally under an “organic grass fed” label). 10. Supplement daily with a methylated multivitamin, 2,000 mg of fish oil, 3,000–5,000 IU of vitamin D, and a high-quality probiotic with minimum 8 strains/50 billion CFU, ideally at bedtime. Give the above suggestions a try for six weeks, and if improvement is only partial, a slightly more individualized approach may be all that is needed to jump-start even further success. Best of luck! *Name changed to protect privacy 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.

WELLSPRING / CHESHVAN 5785

INTUITIVE EATING by Gila Glassberg

EXERCISING TRUST

I know Intuitive Eating is about listening to hunger and fullness cues, but what if I don’t have those cues? What if I can’t tell if I am hungry or full?

This is a great question and a very common one. However, I need to remind you that Intuitive Eating consists of ten principles—and you are only mentioning two. We want to look at Intuitive Eating with all of its components as the principles actually play off each other. Honoring your hunger and respecting your fullness are two very important aspects of Intuitive Eating. The first principle is to reject the diet mentality. Very often, people have been dieting for years—and even decades— and the act of dieting itself has either turned off their hunger/ fullness cues or completely skewed them. Because most diets dictate when to eat, what to eat, and how much to eat, when we listen to the rules of dieting, we are inherently not listening to the cues of our bodies. So if my stomach growls at 9:00 p.m., but my diet doesn’t allow me

a message, you will listen to it because you trust it, it begins trusting you. You will subsequently be able to hear the messages of your body, give it what it needs, and only afterward, start learning the other principles of Intuitive Eating.

to eat past 8:00 p.m., I must therefore ignore my hunger cues in order to stick to my diet. After ignoring your hunger for a few years, you no longer know what hunger actually is. So, to begin your Intuitive Eating journey, you need to start relearning the hunger/ fullness cues of your body. It might take some time, but after a few weeks of hearing your body’s cues and actually giving it what it needs, your body will learn to trust you. This is called body trust. Once your body knows that when it gives you

It might take some time, but your body will learn to trust you.

The basis of Intuitive Eating is something called interoceptive awareness. This is the ability to hear the cues of your body and give it what it needs. This will help you in every area of your life. You will now be able to tap into the intuition your body has always had.

Gila Glassberg is a master’s level registered dietitian and a certified Intuitive Eating counselor. As a teenager, she was faced with constant diet talk, body shaming, and obsessive guilt around food. This led to years of struggling with disordered eating, which propelled her into the field of nutrition. She now uses a non-diet, weight-neutral approach called Intuitive Eating to help her clients all over the world. She helps growth-oriented women break out of chronic dieting and regain clarity into what is really important to them. You can find more of Gila’s interviews, blog posts, and information on her website at www.gilaglassberg.com. Reach out to her at 570-8783642 or gila@gilaglassberg.com to book individual or group sessions. Gila is available for public speaking events on topics such as rejecting the diet mentality, how to speak to our children about food, and avoiding eating disorders.

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Wellbeing

HOME SWEET HOME NEW COLUMN!

Flu Fighters Addressing Our Seasonal Stumpers Head On

The Envelope Method The Solution for Harmony in Your Home

More or Less Understanding Our Relationship With Protein

HAKOL BESEDER

A Happy and Healthy Haven In homemaking, with all the obligations and deadlines, we sometimes forget that. We see what needs to still be accomplished and what is perpetually left undone; we see the messes that were created moments after cleaning, while the cranky toddlers and temperamental teenagers are of no help at all. And so, we swing between being silently resentful, working exhaustively, or just flat-out surrendering to the perpetual mess. May we suggest a sweeter alternative? There is a way to make the homemaking experience a full-on, non-fattening, heart-gladdening, and sweet ordeal. We should know. After all, that is what Hakol Beseder was created for, and has baruch Hashem successfully accomplished for twenty years. Step 1: Make It Easy

By Tziri Hershkovitz

Home Sweet Home Home sweet home. That’s what it is all about, isn’t it? The ultimate goal of our homemaking experience. Certainly, we attempt to keep our homes organized, and of course we enjoy when it is enhanced with elegant furnishing, but at the end of the day, as we settle the kids into bed, it’s the sweetness that we appreciate. The laughter, the smiles, the kindness, the love, the nachas, the contentment—all the wonderful feelings that fill our hearts with that warm, sweet glow.

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Let’s face it, at some point or other in this life, you’re going to come across a heavy workload. That’s just the way it is. And if you’re a homemaker, then that “some point” is likely a daily occurrence. While the work is inevitable, allowing it to be difficult when it could be easy—well—that would be kind of silly. For an apt illustration, imagine yourself back in the beginning of third grade, before you were introduced to multiplication. Your teacher asks, “How many cupcakes do you need to bake for eight girls, if each girl will eat five cupcakes?” Smart girl that you were, you likely figured it out. Having learned how to add multiple addends, this task wouldn’t have been impossible—just difficult. And it would obviously have required time and concentration. A few months later, after mastering the times table, the teacher asks you for the answer to five times eight, and you don’t blink; you don’t even think! As soon as you hear the question, the number forty flashes in the front of your eyes, practically requiring no brain power at all. It took a very small amount of time for

to enjoy life; it’s the reason why Hashem blessed us with the ability to recognize humor and pleasure.

The fastest two-finger typist will never compete with one who was trained to use the keyboard properly. multiplication to be imprinted on your brain. Being a learnable skillset, repeated practice has turned it into an automatic habit that barely engages the mind. Why is that relevant? Because many people are muddling through homemaking, doing their tasks while not fully trained for them. Oh, they do it well. After all, they’ve been doing it for many years and have likely become adequately adept at it, but it is important to realize that the fastest two-finger typist will likely never be able to compete with one who was trained on how to use the keyboard properly. The good news is that it’s never too late to learn how to do things the correct way. The better news is that when done with the right tools, every job can be infinitely easier. So take the plunge and learn something new today. You’ve got the rest of your life to reap the rewards.

• Dishes: Prerinse dishes as soon as they hit the sink, and the dirty

cutlery should be soaking in a bowl. It will cut your time washing dishes. • Cleanup: A written-down routine will imprint on your mind, and if done in the same sequence, will create an autopilot habit. • Laundry: When taking off your socks (and teach your children too!), you push past the ankle and pull from the toe. There! With a minimal number of reminders, you will never have to turn socks inside out again. Step 2: Make It Fun There’s something else about the hard work: we don’t like it. If our workload is difficult, then the only thing that keeps us tied to it is a sense of responsibility. We feel obligated and so we’re there. That’s kind of sad, isn’t it? Making the work itself easy is a wise first step, but don’t stop there. Let’s make it be fun too! If I asked any child whether they’d rather play a math game or do some practice homework, I know just which one they’d choose, and I’ll bet you know too. That is because we’re programmed to want

When we incorporate games into homemaking, we not only make it feel less like work; we’re also creating positive associations with the task. This is important when introducing children to the chores, since if done right, they won’t have negative connotations. The truth, though, is that it is even more important for us. If our work is fun, then in essence, we aren’t really working! Imagine hopping from fun game to exciting adventure throughout your day.

• Set your timer before you start a task and rush to beat it. Mark your best timing and always try to be faster. Reward yourself each time you win. • Put on music and dance your way through your chores. Squat when you fold, lunge when you peel, do pushups as you wash the floor. Fun! • Create index cards of all the chores that need to be done and have the children pick from the shuffled deck. Alternatively, assign minutes/points to each task, and all those who complete it within the time frame get to score. The winner gets to choose the game to play after doing the chores. • Another alternative to the flashcard game: Have the children create extra “bonus” flashcards that can include “dance for five minutes,” “compliment everyone in the room,” or “give Mommy a hug,” etc. Make it even more fun by allowing these cards to earn points too. Shuffle with the rest of the deck and enjoy!

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HAKOL BESEDER

SETTLE RECLINER TEA AND .CHO

Settle into the recliner with a hot tea and a cube of chocolate.

Step 3: Make It Sweet Now that your work is easy and enjoyable, let’s complete the process with a heavy scoop of sweetness: the recognition and reward for the job well done. You’ve absolutely earned it. Each of our routines include the very important final step: the reward. The reason for this seemingly extraneous addition is that it really is not extra at all. It is the final step we work toward. Think of it as a delectable dessert you look forward to at the end of a bland meal. Or, in more juvenile terms, imagine the anticipated recess bell signifying that for the next few minutes, you’re free. When you incorporate the reward into your workday, you are ensuring that irrespective of what your workload entailed, you had some fun moments there too. Rewards also remind you that you’re worth it, and because you are, they ensure you get a moment in your busy day in which you focus just on you—the most important member in your household. Hopefully, for those few minutes of leisure, you get to contemplate and appreciate the beauty of Hashem’s perfect world. Is there really anything sweeter than that?

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• Play a game of Sudoku, do a crossword puzzle, read something light. • Even if your pastime is something that others consider work, you can still do it as a reward. Sew, cook, bake, write—express your creative side. • Settle into the recliner with a hot tea and a cube of chocolate. • Spend time with your surprised husband! Share a walk, a game, or a cup of tea. • Indulge in a nachas-filled hour playing games with your children. • Give yourself a homemade spa treatment. • Enjoy a healthy workout routine, or opt for an early night. They say that home is where our heart is. If we make sure to fill our hearts with gladness, then we can be sure that that sweetness will surround it. Home sweet home.

MORE OR LESS

NEW COLUMN!

E INTO THE by Sheindy Unger, CDC R WITH A HOT D A CUBE OF OCOLATE

More or Less:

PROTEIN We were all told as kids that if we drink milk and eat chicken, then we’ll grow big and strong. That was the belief back then. While it’s still true that we need protein for cell growth and repair, the question is, do we really need to get it from animals? After all, there’s only so much tuna and chicken a person can eat before falling asleep midbite. The answer is that nowadays, getting enough protein can look very different than what we were taught as children. If you thought dieting was impossible because you don’t like protein, ditch that thought and read on. The only foods that don’t provide proteins at all are refined foods. Most—if not all—of a food’s nutrients are stripped in the refining process. To get your proteins, all you need to do is keep away from highly refined foods, as most natural foods provide some protein. Whole grains, nuts, seeds, beans, peas, and even some vegetables are sources of protein. If the thought of eggs for breakfast doesn’t appeal to you, there’s no reason to fret. You can have a salad or smoothie with whole-

some add-ins instead. Having this knowledge can be a game changer for weight loss.

• Swap cold cereals (they all contain refined ingredients) for cooked cereals; reach for whole grain crackers with a dip instead of cookies.

In my practice, I meet many people who have been brainwashed about eating lots of animal protein foods. Such education was the brainchild of the United States Department of Agriculture (USDA), whose goal in spreading this misinformation was to promote their business. After all, agriculture is what they sell. The more eggs, dairy, and meat we eat, the more money they make. For centuries, animal-based proteins were eaten in small amounts on special occasions. The availability of so much animal protein in today’s day and age is simply a business. The healthiest people in the world live in countries that follow a Mediterranean diet. This approach does not include lots of animal protein, but it does exclude refined foods. That’s the goal. Eat nutrient-dense foods and skip the empty calories. Following are some examples of changes you can make to get more nutrients, including protein:

• Have nuts and seeds instead of chips. • Eat fruits with nut butter or avocado instead of unnatural protein bars.

For centuries, animalbased proteins were eaten in small amounts on special occasions.

The long-term goal for lasting weight loss is to train our taste buds to appreciate savory flavors rather than sweet. With this habit change, your food choices—including snacks— will include protein sources most of the time. This removes the pressure of having to prep all that animal protein for meals, never mind the expense. Do we need protein in order to be alive and function properly? Absolutely. Contrary to popular belief, though, a bowl of quinoa and broccoli provides plenty of protein. It’s OK to skip the chicken if you’re not in the mood for it. In fact, animal proteins contain no fiber at all. If weight loss is all about having a fast metabolism, then animal protein is not the answer.

Sheindy Unger is a certified nutritionist and founder of Weight Loss by Sheindy. Her debut cookbook, Nourished by Nature, is available in better Judaica stores. Sheindy hosts the Nourished by Nature podcast, available on your favorite listening app. She is also a popular speaker on the Akeres Habayis hotline and can be contacted via email: sheindelunger@gmail.com or WhatsApp 646.498.6696. More info on her program is available on her website: weightlossbysheindy.com and on Instagram @weightlossbysheindy.

WELLSPRING / CHESHVAN 5785

SEASONAL STUMPERS By Draizy Israel

Flu s r e t Figh A Healing Steam Dry air is a breeding ground for the flu because the flu virus travels faster and survives longer in dry air. Additionally, dry air reduces the effectiveness of the immune response, impeding the body’s ability to fight off the virus. Use a humidifier to add moisture to the air, and add potent essential oils to boost the benefits.

Warm Liquids

Honey-Garlic Concoction Fermented garlic honey is an immunity-boosting and anti-inflammatory homemade remedy, ideal for colds and the flu. Peel and lightly crush garlic cloves and place into a sterilized jar, leaving at least an inch of space at the top. Pour high-quality honey over the garlic, making sure it’s fully coated. Seal the jar and place it in a cool, dark place. Every few days, open the jar to release pressure, then rotate the jar to re-coat the garlic. The process takes at least a week, though leaving it to ferment for a month is ideal. A spoonful a day will keep the flu away. Start fermenting today!

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It is important to drink plenty of fluids, including water, warm soup, or targeted rehydration solutions, especially in dry air (see this month’s Tidbits for more ideas). Drink hot tea with lemon and honey to help with congestion and coughs. A warm saltwater gargle has been proven effective at reducing throat swelling and loosening mucus. Similarly, nasal irrigation clears mucus and flushes out pathogens like bacteria and viruses.

Oscillococcinum Though difficult to pronounce, these homeopathic pellets are said to start working within 24 hours and cut flu duration dramatically. They are most potent when taken at the onset of flu symptoms.

Essential Oils These can be super effective at combating winter viruses, reducing fevers, and opening blocked nasal passages. Most can be applied topically or added to a bubble bath or vaporizer. Tea tree oil, thieves, peppermint, and oregano are safe for oral ingestion. Eucalyptus oil is a powerful and potent remedy but highly toxic if taken internally. For remarkable results, apply it externally to pressure points and the soles of feet. Ideally, use a carrier oil, such as coconut oil, when applying topically. Many essential oils may be harsh when applied directly to skin.

Supplement Smartly Vitamin D reduces the risk of the flu and COVID. Vitamin E is crucial for a strong immune response (especially important for the elderly). Zinc supports the immune system and can help prevent coughs, colds, and the flu. Studies show that taking aged garlic extract daily during cold and flu season produces far fewer symptoms or missed days of work or school. Other supplements for preventing and treating the flu are vitamin C, echinacea, elderberry, beta-carotene and magnesium.

Rest Sufficient sleep is essential in preventing winter viruses. One study found that people who slept less than six hours per night were four times more likely to catch a cold. For recovery, sufficient sleep boosts the immune system and helps the body produce antibodies and cytokines, which help fight infection and inflammation. Make sure to get enough sleep this winter; your body will thank you.

Never • Never give ibuprofen (Motrin, Advil, etc.) to a child with chickenpox. It can cause serious skin reactions and necrotizing fasciitis, a life-threatening bacterial infection. • Never giving aspirin to children or teens recovering from the flu or chickenpox, as it has been linked to Reye’s syndrome, a potentially fatal illness. • Never give honey to children below one year of age due to the risk of infant botulism.

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WELL ANSWERED

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

My close family member was diagnosed with a serious illness and has completed a series of therapies that were ineffective. He’s started a new round of treatment, and his doctor is guardedly optimistic. My trust isn’t in the doctors though; I absolutely believe in Hashem’s loving and infinite ability to heal. But even as I internalize that bitachon, I am antsy and anxious, feeling an ever-larger pit in my stomach. I talk to Hashem constantly and know with absolute faith that only He is in charge and determines the outcome, and yet the fear of the unknown won’t leave me. How then do I reconcile this feeling? Is my emunah lacking? Can strengthening my emunah make this feeling go away? - Worried

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First, I want to assure you that having worries and questions is completely normal and expected. When Moshe Rabbeinu asked to see Hashem, Hashem told him, “You cannot see My face, because a man cannot see Me and live…you will see My back, but My face you will not see” (Shemos 33:20–23). Seeing the “face” of Hashem is a mashal for seeing ahead into the future. This is something no human can possibly do, and Hashem created us that way on purpose. Part of Hashem’s master plan for the world includes the concept of humans living with uncertainty and doubt. Hashem does not expect any of us to handle uncertainty with complete equanimity at all times. In fact, Rav Noach Weinberg zt”l teaches that one of the lessons we learn from the story of Iyov is that it is OK to feel angry and upset when faced with troubles. In our community, when faced with illness, it is typically expected that a person will have emunah in a refuah sheleimah. In fact, this is not always required of us. There have been many piskei halachah stating that when a person’s condition is unquestionably fatal, it is not appropriate to daven for a refuah sheleimah. Rather, one should daven that the patient does not suffer too much pain. Halachah recognizes reality and does not encourage wishful thinking. Emunah doesn’t mean believing in the impossible. Emunah means believing that whatever Hashem does is ultimately good. Let us examine for a moment the meaning of “good” and “bad.” Many people question “Why do bad things happen to good people?” In order to address this question, we need to

Something difficult and painful will be “good” if it brings us closer to Hashem.

know the definition of “bad.” Most people would say that something is bad if it is painful. Death, injury, disability, or any sort of loss are often viewed as bad. In truth, while these things hurt an awful lot, they are not necessarily bad. Pain is an important part of life, for without pain, we would be unable to stay safe. Think about that moment when your hand comes into contact with a sharp edge or hot surface. The flash of pain is what causes you to draw back and protect your hand from irreversible harm. Pain is a signal to stop and pay attention and make whatever changes are needed. As such, pain is a gift and should not be considered bad. So what, then, is “bad”? Another possible way to define “bad” is as “the opposite of good.” This definition, too, is incomplete because we need a clear working definition of “good” in order to know what fits into its opposite. Here however, we are fortunate; the Torah tells us many times what is good. “Good” means coming close to Hashem. Ergo, something difficult and painful will be “good” if it brings us closer to Hashem, and it

will be “bad” if it brings us away from Hashem. As Rebbetzin Chaya Sara Kramer famously told Sara Yoheved Rigler, who had worked at an ashram for some time, “Auschwitz was not a bad place… All the mitzvos that we could keep, we did keep…A bad place is a place where Jews can observe mitzvos, but don’t do them.” Ultimately, “bad” and “good” refer to the choices we make. No matter what circumstances we are in, we need to constantly remember that Hashem, Who is fully good, cannot send anything bad to the world. It is us mortals, who have the ability to choose, who can layer more good or bad onto our souls depending on how we respond to the path Hashem puts us on at every moment. It sounds like your emunah is strong and intact—you are well aware that Hashem is in charge. You do not need to believe in a mind-bending miracle to have emunah. What you need to do is keep believing that Hashem is in charge and that whatever He decides is perfectly good for you at that moment, no matter how it feels.

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

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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

Marriage, in its ideal state, is a relationship—a loving connection—between the two people involved. But when husband and wife don’t feel seen and understood, when they don’t feel connected, there’s stress in the relationship and the entire home feels it. Husbands, by Hashem’s design, want to give. Too often, though, they don’t have a clue as to what they should be giving! Intuition isn’t their strong suit. Since they are not mind readers, men often go through marriage assuming they need to give what they like to get. That’s human nature. If I like it, the thinking goes, my spouse probably likes it too. Leah Richeimer, author of Marriage Secrets: A Woman’s Guide to Make Your Marriage Even Better, and our resident marital expert, laments the current generation’s inability to express what they need. This

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is partly because of the lack of communication skills, as we addressed in the previous issue. But Leah explains, “Women today are very confused about what they want versus what they truly need. Knowing this difference can mean either forever being dissatisfied with life or being gloriously content. We obviously want to go for the latter!” Leah laments how feminism has invariably impacted our community. “In today’s generation,” she says, “The feminine trait of receiving has long been jettisoned. In fact, it has practically been bred out of us, seen as a sign of weakness. But that part of a woman, the part that brings out the very best in her husband, did not have to be chucked out with the bath water. In fact, the trait of receiving is a sign of strength. It’s the power of a woman to bring blessing into her home. And

even more valuable to a woman’s happiness, it satisfies her husband’s deep need to give to her.

"The feminine trait of receiving has long been jettisoned."

“Meanwhile, we are fed constant ideas about what we should be ‘getting’ in marriage. Social media, magazines, novels, our friends and family; all around us we see a very fake ‘insider’s view’ of what other marriages are like. Unfortunately, this leaves us even more focused on racing after getting our wants satisfied, which will never make us happy. When we do the introspection necessary, we can learn to get just a few of our deep needs met, which is a great secret to personal fulfillment.” Wellspring explores with Leah another common mistake couples make, and based on her keen, expert insights, we bring you a solution to improve your marriage.

Big Blunder #4 The fourth biggest mistake women make: “Women often complain about not getting their needs met by their husband. But when I turn around and ask them what their true deep needs are, they usually haven’t a clue! My question is, how do you expect your husband to meet your needs if you don’t even know what they are?” “Lack of clarity,” Leah says, “and the inability to accurately express what you truly need, cause a husband to feel like a failure, and eventually, over time, he gives up trying. It’s totally tragic and totally avoidable. “At a recent event I asked the audience, ‘Let’s say that instead of this lovely group of women, your husbands were sitting here. If I were to ask them, ‘Raise your hand if your wife is happy with you right now, there is nothing she is annoyed about, she isn’t bearing a grudge for something you did or did not do, and if she is perfectly happy with you and the relationship.’ How many of your husbands would raise their hands?’ “This question gets some muted chuckles, but mostly, it gets

nods of acquiescence at the sad state of affairs. Men are rarely able to have the comfort and serenity of knowing they are making their wife happy. They were created by Hashem to want that more than anything in the world. And yet, after failing at this for so many years, so many men have given up even trying. “The solution? Introspect to gain clarity about what you truly need.” Here’s how to get started: Begin by writing a long list of everything you think you need and want. Once the list is done (it can run to many pages!), go back through the list. Reflect on whether each item is a want (things that would be nice, but you can live without), or if the item is a need (crucial for your emotional wellbeing). As you go through the list, cross off your wants, and circle your needs. Once you have it narrowed down to your actual needs (perhaps only 3 items), organize them in order of priority. “I am not guaranteeing that you will receive it, but without clarity about your needs, I can guarantee that you won’t. I’ve been doing this exercise

for many years and I can say with certainty, women don’t know! They are blown away by how much they demand of their husbands, and how not in touch they are with their true, deep needs.

"I’ve been doing this exercise for many years and I can say with certainty, women don’t know!"

“Here is the most glorious statement you need to know for your own happiness,” Leah says emphatically. “A woman can get every single one of her wants met and still be very unhappy. And yet, if she gets just three of her needs satisfied, she will be happier than she ever thought possible!” Getting to know ourselves is the first step. The awareness allows us to articulate our needs, substantially increasing the likelihood of them being fulfilled.

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.

WELLSPRING / CHESHVAN 5785

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.

The Envelope Method A Game Changer for Financial Peace and Harmony at Home By Baruch Niebloom

Imagine planning a big Shabbos meal with everything sorted in advance—groceries bought, menu finalized, food prepared. Compare that to figuring things out once your guests have arrived. This illustrates the difference between reactive budgeting and the proactive envelope method. When it comes to family finances, many of us find ourselves constantly reacting to expenses. We wonder where the money went, analyze our spending after the fact, and promise to do better next time. The envelope method offers a different approach. It’s about taking control of your finances upfront, assigning your dollars a role before they even leave your bank account. Let’s explore why this method is so effective. The YNAB (You Need A Budget) software implements it in a way that can truly be a game changer for menuchas hanefesh.

Why the Envelope Method Stands Out The envelope method is simple but powerful. Visualize each expense as having an envelope. You allocate money into each envelope for needs—like groceries, tuition, or Yom Tov expenses. When spending, you draw from that envelope. It’s proactive, visual, and brings clarity to managing finances. But what makes this method so unique compared to other budgeting methods?

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1. Proactive Planning Instead of focusing on where your money went after it’s already gone, the envelope method asks you to decide what your money is going to do before it leaves your wallet. It’s about assigning every dollar a purpose, and ensuring your spending aligns with your values and your family’s needs. 2. Financial Flexibility Life happens, and plans change. This method makes adjusting easy. For example, if a car repair pops up, you might shift money from an envelope meant for replacing an older kitchen appliance or put off buying some new clothing. This fosters intentionality by letting you prioritize what is truly urgent while postponing less critical expenses. You stay in control, rather than feeling overwhelmed. 3. Consistency for Big Expenses How often do we feel stressed before Yom Tov or a simchah? Whether it’s new clothing or extra groceries, these larger costs don’t surprise us with the envelope method. By saving month by month, daunting expenses become manageable. Buying an esrog shouldn’t be a surprise every year.

The Impact on Shalom Bayis What sets the envelope method apart isn’t just the control it provides over numbers—it’s the emotional calm it brings. Financial stress can often impact shalom bayis, leading to tension over mismatched expectations. When finances are clear and planned, that stress diminishes. Here’s how: 1. Aligned Goals This mindset encourages families to discuss what’s important to them and align their spending with those goals. This helps couples feel like they’re on the same team, working together rather than against each other. 2. Peace of Mind There’s immense comfort in knowing that every dollar has a job and every expense—from rent to Pesach—is already accounted for. This proactive planning means fewer surprises and more peace of mind. 3. Intentional Spending Intentionality allows us to live up to our values, rather than falling into decisions due to lack of planning. The envelope method encourages that intentionality—every decision is made with a clear understanding of what’s available and what’s needed, ensuring that our spending reflects what

truly matters to us.

Why It’s a Game Changer In a world filled with budgeting apps that mainly tell us where we went wrong after the fact, the envelope method is a breath of fresh air. It puts you back in the driver’s seat. Instead of feeling powerless, you feel prepared. Instead of worrying about how to cover big costs, you feel assured that it’s already part of your plan. At frum.finance, we’ve seen how YNAB’s approach transforms not just finances but also the sense of tranquility and genuine happiness in homes. Families can better focus on what truly matters— building a bayis ne’eman b’Yisrael—because they have a reliable system in place for their financial needs.

Conclusion So, the next time you sit down to talk about money, consider giving the envelope method a try. Start by setting aside envelopes for your biggest upcoming expenses, or try it digitally with YNAB. This approach isn’t a lack of bitachon; rather, it strengthens your trust in Hashem by doing your hishtadlus to manage the resources He entrusted you with responsibly. You might find that it’s not just your finances that get a boost—it’s your menuchas hanefesh and your bitachon as well.

“The person is also obligated to make efforts to pursue the means that will benefit him and to choose those means that appear to be the best. G-d will then do what He has already decreed.” - Rabbeinu Bachya, Shaar Habitachon

About the Expert Baruch Niebloom, a Baltimore resident and software engineer at Amazon’s AWS, is the founder of frum.finance, a nonprofit focused on advancing financial literacy in the Orthodox Jewish community. Motivated by a passion for empowering families with the tools they need to achieve financial stability, Baruch launched frum.finance to fill the critical need for accessible, unbiased financial guidance. Funded entirely by donations, frum.finance offers a range of services designed to meet the unique financial needs of the community. These include personalized one-on-one consultations, educational resources tailored to various life stages, and an online platform where families can connect and learn from one another. Baruch Niebloom can be reached at baruch@frum.finance or via WhatsApp at 240-424-5219

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MIND AND YOU

Sometimes we fail. Sometimes we make mistakes. Sometimes those errors in judgment add up and we allow them to color our view of the day or even ourselves. We know we’re being foolish, but we’re only human, and we easily fall prey to these very human foibles. Enter gameplay. When we play games we’re good at, it immediately impacts our confidence and provides a sense of accomplishment. Winning, overcoming challenges, and achieving goals within the game all translate to a more positive self-image in real life. We don’t start out as experts, but we don’t need to be experts right away—it is repeated play that gets us there. The goal is to find a game we enjoy and keep at it until we climb from level to level, upping our skill mastery and boosting our confidence along the way. Winning always provides a wonderful dose of dopamine that enhances our mood. Reaching goals in a game creates a positive feedback loop, reinforcing positive emotions and motivating us to continue improving. This month, Wellspring is introducing a fun game that has the answers readily available—and requires just enough effort to make the win feel worthwhile. Try the syllacrostic and let us know what you think!

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Memorable Quote “A game is an opportunity to focus our energy, with relentless optimism, at something we’re good at—or getting better at—and enjoy. In other words, gameplay is the direct emotional opposite of depression.” —Jane McGonigal

Start with this:

CA, EX, GUI, KING, LIN, LO, NI, PLO, RER, SHOP, SPEA, TION, WORK

A class or course

_ _ _ _ _ _ _ _ (2)

Pioneer like Columbus or Magellan

_ _ _ _ _ _ _ _ (3)

Italian pasta in thin ribbons

_ _ _ _ _ _ _ _ (3)

Place or position

_ _ _ _ _ _ _ _ (3)

What a talker is doing with his mouth

_ _ _ _ _ _ _ _ (2)

Instructions: A syllacrostic is a word-building and crossword puzzle hybrid.

The number of letters in each answer word is shown by the blank spaces. Each syllable will be used only once. When the words are filled in correctly, the first and last letters of the words will spell out an answer to a clue. Puzzle 1. In this puzzle, the first and last letters, read downward, will spell out a source of information and inspiration. Puzzle 2. In this puzzle, the first letters read downward, and the last letters read upward, will describe the answer to puzzle 1.

Paused at a blinking red light

_ _ _ _ _ _ _ (2)

A group of musical players

_ _ _ _ _ _ _ _ _ (3)

Unforgivable

_ _ _ _ _ _ _ _ _ _ _ _ (5)

Change one’s mind

_ _ _ _ _ _ _ _ _ _ (4)

Mosquito, louse, or tapeworm

_ _ _ _ _ _ _ _ (3)

Popular Pesach cookie

_ _ _ _ _ _ _ _ _ _ (4)

Light beige color of linen

_ _ _ _ (2)

Abdominal inflammation on the right side

_ _ _ _ _ _ _ _ _ _ _ _ (5)

Answer:

The number of syllables to use for each answer is shown in parentheses.

ABLE, AP, CHES, CI, CON, DED, DI, DON, DY, EC, ER, FIN, GER, LA, OR, PA, PAR, PEN, RA, RE, RU, SID, SITE, TIS, TRA, UN, YIEL,

Beginners’ Game: WELLSPRING

All the syllables in the box above will be used to fill in the answers to the clues.

Advance to this:

Advanced Game: YOUR PLEASURE READ

In each line of the syllacrostic puzzle, the player is given two pieces of information to figure out the word: the clue itself, and a pool of usable syllables.

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Heart.Works

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W elcome the sweetest addition to the Gefen Baking family! While the honey bear remains the most huggable, our mess-free confectioner’s sugar will help you keep your lid on Yom Tov prep and surely take the cake!

Eat Well

81 Hearth & Home lu Fighters

90 Hot Drinks By Esti Asher, MS, RDN, LD

92 Kitchen Cures Flu Fighters

94 My Table Winter Soups

Filled with delicious strawberry ice cream

Double-dipped in rich chocolate

Have one bite or an entire bucket

A thick coating with crispies

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Also available in Toffee & Vanilla

DE IN U

S A

GREAT THINGS COME IN LITTLE

Dear Cooks, If you live in the New York area like I do, you may not be sure what season we are in right now. The weather has been acting like a bunch of boisterous toddlers who won’t stay in bed. You think fall is finally here, when BAM! summer jumps back out of bed to state its presence. I am old enough to remember that snowstorm in Parashas Noach in a year when Rosh Hashanah was much earlier than this year. Fall had barely started and the deciduous trees were still full of foliage. As the leaves gathered snow, the weight piled up and soon branches and trees started falling, pulling down power lines with them. The blackout lasted a few days, and we were shivering with cold throughout Shabbos, unable to even light some candles for warmth until Havdalah. This year, Parashas Noach was about as late as it could be on the solar calendar, and yet it was warm enough for hurricanes, not snowstorms. But the meteorologists claim the snow will eventually come, and with their track record,

you know that there's a 50 percent chance they’ll be right. So get your fuzzy blankets ready and put up some warm cozy soup because you will be needing it. At some point. If you have any veggies growing outside, now’s the time to pull in the bits of your harvest. Squash is usually one of the last things growing as the weather turns cold, and it makes for delicious salads, sides, and soups. Our best butternut squash ever was the one that grew out of our compost pile one spring. We put the seeds back into the compost after we enjoyed the squash, and the cycle continued for a few years. If you’re not lucky enough to grow squash, go get some from your local grocery. Just be sure to bring along a scarf, because summer should be over for good by now. Probably.

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Hearth and Home Autumn is bidding us adieu, and the cold weather is settling in for the season. When the temperatures outside are dipping, we want to bring more warmth inside. Instinctively we reach for comfort foods; hearty and healthy meals that fill hearth and home. How about lunching on our Sweet Potato Fajitas? Or better yet, snuggling on a freezing winter day with a steaming bowl of our Roasted Cauliflower Soup? Those should do the job quite well. So whether you’re trying to ward off the chills or are simply in the mood of satisfying comfort food, these hearty dishes are sure to hit the spot.

Recipes, styling, and photography by Yossi & Malky Levine

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Grilled Baby Chicken with Lemon/ ChiliInfused Oil Don’t get scared away by the combination of flavors here. It’ll take only one try for you to know you have a new dinner winner.

2 lbs baby chicken (approx. 10 slices) 8-10 shallots, sliced salt and pepper for sprinkling lemon/chili-infused oil (see recipe) bundle of asparagus (optional)

Line a George Foreman grill or Betty Crocker pizza maker with parchment paper. Spread a layer of shallots on the paper. Pour some lemon/chili oil into a deep dish. Dip each slice of chicken into the oil and place over the shallots on the grill. Sprinkle with salt and pepper and grill for 10-15 minutes until cooked through with nice grill marks. Arrange asparagus in a single layer on a lined baking pan. Drizzle with olive oil, salt and pepper and roast in the oven, on 400˚ F, for 12-15 minutes. Serve grilled chicken over roasted asparagus. Top chicken with grilled shallots. Yield: 5 servings

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Roasted Cauliflower Soup with Garlicinfused Oil This small, creamy-white, nutrient-packed flower head is often overlooked for its more appealing and flavorful cousin, broccoli, but in this recipe, the cauliflower’s flavor emerges beautifully and blends perfectly with the garlic-infused oil.

24 oz bag frozen cauliflower florets 3 cloves garlic, minced 2 Tbsp olive oil 4 shallots, peeled and diced 2 celery stalks, chopped pinch of sea salt pinch of black pepper 5 cups water

Preheat oven to 400˚ F. Cut the cauliflower florets into chunks and put them in a large baking pan. Drizzle with olive oil, season with salt and pepper, and mix well. Let the florets roast in the oven for 3035 minutes until they start to get crispy. Place a little garlic-infused oil (see recipe) into a large saucepan on medium-low heat, add the shallots, celery, and garlic, and gently sauté for 5 minutes. Add the cauliflower and continue sautéing for an additional 5 minutes. Add the water, stir well, and simmer for 15 minutes. Use an immersion blender to blend until smooth. Add salt and pepper to taste. Drizzle garlic-infused oil over the soup before serving. Yield: 6 servings

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Autumn Arugula Salad No better way to announce the arrival of fall than this tastebud-popping salad.

1 Tbsp coconut oil 1 acorn squash, seeds removed and sliced to ½ thick round slices 1 pkg arugula mix Pinch of salt and pepper 2 avocados, sliced 2 cucumbers, sliced 1 pomegranate, arils removed 1/2 cup toasted pecans, roughly chopped Pomegranate Vinaigrette: 1/3 cup pomegranate juice 1/4 cup apple cider vinegar 1/4 cup olive oil 1 fresh garlic, minced Dash of salt & pepper

Heat a large skillet over medium heat and add coconut oil. Cover the squash slices with salt and pepper, then add them to the skillet and cook until golden, about 5 minutes per side. Sprinkle brown sugar to help the squash caramelize. Set aside. For the dressing, combine pomegranate juice, vinegar, garlic, salt, and pepper in a large bowl and whisk together. Stream in the olive oil while constantly whisking until the dressing comes together. Can be stored in the fridge for up to one week. To assemble, use the caramelized squash slices as a base. Add a pile of arugula leaves over it. Add the avocado, pomegranate arils, cucumber, and pecans, and pour pomegranate vinaigrette over it. Yield: 6 servings

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Sweet Potato Fajitas with Avocado Drizzle The incredible blend of flavors in this original dish will make this your go-to appetizer or lunch recipe.

2 Tbsp olive oil

Avocado Drizzle:

1 clove garlic, minced

1 avocado

1 teaspoon kosher salt

1/2 cup olive oil

1/2 teaspoon paprika

1/2 lime

Pinch of ground cayenne pepper

1/2 tsp salt

6 small whole wheat/corn tortilla wraps

1/4 tsp pepper

1 sweet potato 1 red bell pepper, thinly sliced 1 yellow bell pepper, thinly sliced 1 onion, thinly sliced 1 lime (cut into wedges)

Preheat oven to 475°F. Stir the oil, garlic, salt, paprika, and cayenne together in a large bowl and set aside. Peel and cut the sweet potato into ½-inch steak fries. Add the fries to the large bowl and toss to coat in the spiced oil. Transfer to a lined baking sheet and spread into an even layer. Roast on the middle rack of the oven for 10 minutes. Add the slices of red and yellow pepper and onions to the bowl and toss in the spiced oil. Remove the baking sheet from the oven, flip the sweet potatoes, and then push them to one half of the baking sheet. Add the bell peppers and onions to the other half of the baking sheet and spread into an even layer. Return the baking sheet to the middle rack and roast until sweet potatoes are tender, 12 to 15 minutes. Wrap the tortillas in foil and place on the lower rack of the oven for 10 minutes. For the avocado drizzle, blend all ingredients until smooth and creamy. To assemble: Place a handful of roasted veggies on each warm tortilla wrap and drizzle with creamy avocado. Serve with a lime wedge to squeeze over the veggies. Yield: 6 Servings

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TIDBITS

5 HOT DRINKS FOR A HEALTHY AND COZY WINTER

With temperatures cooling down and winter upon us, it’s an opportune time to highlight hot and cozy drinks that also provide nutritional benefits. Here’s to a warm, healthy, and safe winter for all. By Esti Asher, MS, RDN, LD

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Tea

Coffee

Lemon-infused Hot Water

There are many different types of teas, including herbal, black, white, oolong, matcha, and green, and I’ve highlighted these in earlier articles (feel free to reach out to Wellspring for a digital copy). Ultimately, tea has many health benefits, in particular, it is rich in protective plant compounds, it contains health-boosting antioxidants, and it positively impacts health by improving blood pressure, cardiovascular health, and glycemic response.

Depending on the type of coffee one drinks, there may be mixed nutritional reviews. Putting sugar and cream aside, research has shown that basic coffee may have more health benefits than we realize. Coffee is a great source of several types of antioxidants that may play a role in decreasing the risk of some cancers, Parkinson’s, and Alzheimer’s disease.

Another hot drink option that has many health benefits is the mixture of hot (or any temperature) water with some freshly squeezed lemon. This is not some fad diet or detox recommendation; just a humble dietitian pointing out some of the benefits of a commonly adopted healthy habit. The lemon component of this drink boosts vitamin C intake levels, which is helpful to our immune and digestive systems, and it may also reduce the likelihood of kidney stones, among other benefits.

Fresh Ginger Tea A common go-to for those experiencing morning sickness, ginger tea is popularly used as a solution for nausea and other digestive discomfort. Thanks to its gingerol component, additional evidence suggests that ginger may also help with indigestion and prevent stomach ulcers. Ginger tea can be enjoyed through a prepared tea bag, or fresh via ginger root often found in groceries or health food stores.

Chicken Soup Affectionately dubbed “the Jewish penicillin,” it is commonly known that chicken soup has many health benefits. The chicken itself contains protein, which helps with satiety and building and repair of muscle tissues. In addition, the vegetable ingredients—which often include carrots, onions, celery, and zucchini, among others—are filled with vitamins and minerals packed with nutritional benefits, such as aiding the immune system and helping with recovery from illness.

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 / CHESHVAN 5785

KITCHEN CURES

K I T CC HU ER NE S Flu Fighters by Gitti Feldinger

WELLSPRING / NOVEMBER 2024

Citrus Fruits

Mushrooms

Garlic

Fruits such as grapefruit, oranges, and kiwis are filled to the brim with flu-fighting vitamin C. This vitamin may help shorten symptoms, boosting both blood circulation and immunity. If sweet fruits aren’t appealing, there are other foods that can provide a dose of the antioxidant, including red bell peppers, broccoli, Brussels sprouts, butternut squash, sweet potatoes, tomatoes, berries, and melons.

Mushrooms add flavor to salads, but they also have antiviral and immune-boosting properties that can help the body ward off the flu virus. This is due to special structural sugars called beta-glucans, which help to modulate the immune system. Other benefits include stress reduction and providing the body with anti-inflammatory properties and antioxidants. Optimize these benefits by having a variety of mushrooms in your diet—including white button and shiitake.

Garlic, onions, and leeks are powerful prebiotics that are not only packed with strong flavors and smells but have been shown to possess anti-inflammatory, antibacterial, and antifungal benefits. Essentially, they are composed of compounds such as alliin and other sulfur-containing molecules that help the body’s systems fight germs. These can reduce the length and severity of flu symptoms by increasing the activity of natural killer cells.

Ginger

Brazil Nuts

Water

Salmon

This special little root contains the chemical sesquiterpenes, which specifically targets viruses found in the common cold and flu. Ginger has other benefits, including helping to suppress coughing and containing anti-inflammatory gingerols that can fight infection. It is also useful to calm the stomach and reduce nausea.

Brazil nuts contain the recommended daily value of the mineral selenium, which helps boost immunity. The mineral increases the body’s production of cytokines, which help fight the flu virus. Selenium can also be found in brown rice, sunflower seeds, oatmeal, lentils, spinach, cashews, bananas, milk, and yogurt.

Water helps transport immune cells throughout the body to fight infection and also flushes out harmful toxins from the immune system. Because water keeps the mouth, nose, and throat moist, it also helps alleviate mucus buildup. But most importantly, drinking water helps prevent dehydration, which can occur from fever, diarrhea, or vomiting. Dehydration may make the flu worse by bringing on headaches and dizziness.

A 4-ounce serving of salmon can provide 265 percent of the daily recommended allowance of vitamin D, a critically important vitamin. Because vitamin D can be stored in the blood, just 2.5 servings of salmon each week would provide all of the vitamin D a person needs. Vitamin D supports the immune system by helping to prevent viruses from replicating. A healthy dose of vitamin D can also be found in mushrooms, cod liver oil, and egg yolks.

WELLSPRING / CHESHVAN 5785

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.

With early nightfall and the cold weather outdoors, we want our homes to be warm and wonderfully welcoming. This month we’re looking for hearty and healthy “comfort soup” recipes that will draw the family to the table and keep everyone’s immune system in top shape—all winter long.

Shani Taub, CDC Compiled by Tziri Hershkovitz

When it comes to eating healthy and well, there’s no rulebook saying we need to work hard. My easy “Just Veggies” dinner is a one-pot hearty bowl of soup. In a large pot, I add a chopped onion, two large zucchinis, and a bag of frozen cauliflower. I cover it with water and add a small handful of salt. I bring to a boil and allow to simmer for 45 minutes, after which I immersion blend. Low-cal, healthy, and so so easy.

Chaya Tziry Retter, RDN, BS, CPT For me, soup is love in a dish, but I almost never use a recipe, I just add the ingredients that feel right. After starting with a base of sautéed onion and garlic, most veggies work. I get creative with the spices and herbs. I particularly like fresh herbs, such as dill, parsley, or basil. Lentils and split peas add nutrition and texture. Sometimes I’ll throw in a dash of cumin or smoked paprika for extra flavor. I use the immersion blender to create the right consistency and serve the soup hot and creamy.

WELLSPRING / NOVEMBER 2024

Sheindy Unger, CDC

Gila Glassberg, MS, RD, CDN

This recipe will give you a pot of hearty, satisfying soup. No matter how long your to-do list is, never forget that you need a warm meal to keep you going! The chopping takes some extra effort that’s well worth it.

I love soups for so many reasons. They are economical, forgiving, and pair with almost anything. Soups are also delightfully comforting when it is cold outside.

Hearty Vegetable Soup Yield: 20 servings Ingredients: ½ cup oil 1 onion

A long time ago, when I was a nutrition student, I started experimenting with sweetening foods without using sugar. Nothing wrong with sugar, but when you use naturally sweetened foods, you get a better and more pure flavor. I found that sweetening dishes—even soups—with apples was a really cool way to do this. Legumes are another amazing food because we tend to not eat enough fiber. Red lentils specifically are easy to add to soup because they have a mild yet delicious flavor and texture. This soup is perfect for whenever!

4 cloves garlic 2 carrots

Butternut Squash Soup

2 squashes

Ingredients:

1 parsnip

¼ cup olive oil

1 celery stalk (or ¼ knob celery) 1 turnip 2 Tbsp salt Pinch white pepper, to taste

3 carrots, diced

2 white onions, diced

1 red apple, diced

5 garlic cloves, minced

1 green apple, diced

Salt and black pepper, to taste

1 sweet potato, diced

1 whole butternut squash, diced

½ cup red lentils

Paprika for color

Instructions:

1. Heat olive oil in a large pot over medium heat. Add diced onions and minced garlic and season with salt and pepper. Sauté until onions are translucent and fragrant, about 5 minutes.

1. Heat oil in an 8-quart pot. 2. Blend onion and garlic, add to pot and sauté. 3. Blend 1 carrot and 1 squash, add to pot and sauté. 4. Coarsely grate 1 carrot, 1 squash, and the parsnip. Add to pot and sauté for 40 minutes on medium flame, stirring frequently. 5. Dice celery and turnip, add to pot, and sauté for 5 minutes. 6. Fill pot three quarters with water (or add 15 cups of water). 7. Add spices, bring to a boil, and cook for 30 minutes.

2. Add diced butternut squash to the pot. Optional: enhance the flavor by roasting the squash beforehand in the oven until tender and slightly caramelized. 3. Toss in diced carrots, chopped apple, and diced sweet potato. Stir well to combine all ingredients. 4. Add enough water to cover the vegetables completely. Add lentils and bring the mixture to a boil. 5. Lower the temperature to a simmer and cook for about 1 hour. 6. Once the vegetables are soft, remove pot from the heat. Using an immersion blender or a regular blender, carefully puree the soup until smooth and creamy. Be cautious as the soup will be hot. 7. If the soup is too thick, add more water to reach desired consistency. Taste and adjust the seasoning with more salt and pepper if needed. 8. Once blended to your liking, return pot to the stove and heat gently until the soup is warmed through. 9. Serve hot, garnished with a drizzle of olive oil, a sprinkle of freshly ground black pepper, and some chopped fresh herbs if desired.

WELLSPRING / CHESHVAN 5785

Tanya Rosen, MS, CAI, CPT

Shaindy Oberlander, BS, INHC

Winter makes us want to curl up in bed and eat comfort foods. Try the delicious recipe and these tips to help you get warm and cozy while staying on track.

A filling bowl of split pea soup really warms your insides and keeps you satisfied for a while. I love making a big pot at the beginning of the week and sometimes enjoy a steaming bowl for lunch as well. This soup is even better a day later, after being refrigerated because the liquid thickens, giving the soup a rich and hearty consistency.

You’re tempted to stay bundled and sofa bound, but the cold can actually wake you up faster—as well as keep you moving—because your body wants to get warm. This is why we shiver and get fidgety when it’s cold. Use the inclination to your advantage: bounce, pace briskly, jump or run in place, and even dance to keep warm and motivated. When it comes to comfort food, healthier food will give you more energy. Soups are a perfect option for staying sated, healthy, and warm. Zucchini Soup with Spinach Spinach is not only delicious but healthy too, with its hefty doses of vitamins A, K1, and C, as well as fiber, protein, calcium, folic acid, and iron, among others. Ingredients: 2 Tbsp oil 1 large onion, diced 2 cloves garlic, minced 3 lb zucchini, peeled and sliced

Split Pea Soup Ingredients: 4 cups water 1 onion, diced

1 pack split pea mix

1 box fresh mushrooms, sliced

3 zucchinis, diced 1 Yukon gold potato, cubed

7 cloves fresh garlic Salt to taste

Instructions: Boil the water with the split pea mix. Add in veggies. Allow to cook on high heat for 20 minutes and then simmer for another 45 minutes. Season accordingly.

Tziri Hershkovitz My family’s favorite soup is a hearty and rich mock-butternut squash soup. It sounds complicated but is actually simpler to create than the butternut squash original—and I’ll maintain, it’s tastier. Much, much tastier.

Salt, to taste 6 oz fresh baby spinach

Mock-Butternut Squash Soup Ingredients:

Instructions: In a large pot, heat oil, then add onions and sauté over a medium flame until translucent, about 5 minutes. Add minced garlic and sauté for about 30 seconds. Add slices of zucchini, salt, and just enough water to cover. Cover with lid and bring to a boil. Reduce heat to medium-low flame and cook for 30 minutes, until vegetables are soft. Remove from flame. Use an immersion blender to puree. Add spinach to pot and return to flame. Cover with lid and cook just until spinach is wilted.

WELLSPRING / NOVEMBER 2024

1 onion

1 medium zucchini

2 stalks celery

2 large sweet potatoes

3 medium carrots

Salt and pepper to taste

4 garlic cloves

Thyme and cayenne pepper, optional

Instructions: Chop and then sauté onion, celery, and carrots. Add diced garlic cloves. Peel and chop zucchini and sweet potatoes. Add to pot and allow to simmer until soft. Add water, just enough to cover, and spice with salt and pepper. Add more garlic powder if needed, a dash of cayenne pepper for those who like the kick, and thyme for those who will appreciate the rich flavor. Bring to a boil on a medium flame and reduce to a simmer for half an hour. Use the immersion blender to get the perfect steamy and creamy consistency. Serve hot with a sprinkling of parsley flakes.

mannsales.co | Warm more than your heart.

GOOD ANY DAY OF THE WEEK. When you’re in the mood for soup three hours after you would have needed to start making it, we’re here to save the day and hit the spot. Four great options to warm up with: chunky vegetable, homestyle mushroom, rich & hearty vegetable, and of course your favorite - matzo ball chicken soup. Subscribe to our WhatsApp group

HOLISTIC

Emotional Health

c i t s i l Ho

By Tziri Hershkovitz There’s stress in an unstructured morning. You could have guessed that, but now it’s official. According to a study by researchers at Tel Aviv University, predictable, repetitive routines are calming and help reduce anxiety. As soon as we open our eyes in the morning, we start making decisions. Hit snooze, or get up right away? Coffee or shower first? Wake the kids now or let them sleep for another few minutes? What should I wear? What are the kids going to wear? There’s an element of exhaustion even before the first thing gets done. Routines greatly eliminate that stress by removing the thinking about the nitty-gritty details. They ensure the countless little decisions are made in advance, so you can focus on making good choices for the ones that remain. But stress reduction is not the only benefit. Organizing your time can also result in a happier, healthier you. While morning routines start our day on the right track, meal-prepping routines make it easier to stick to a healthy diet, and evening routines make it easier to get to bed on time—and get better sleep once there. This is noteworthy, because good improves our ability to regulate emotions, lowering the likelihood of depression and other mental disorders. It’s not just sleep; routines themselves make us happier. Less stress will do that. Plus, when structured right, schedules allocate time for leisure, and downtime is important for mental health. Without functional routines, where we know everything has its scheduled time, we’re bound to think we need to accomplish more. At day’s end, we might find that we were busy all day but feel drained instead of exhilarated. Chances are that we were running from chore to chore, but didn’t schedule time to breathe and enjoy. There’s another upside. If we practice good time management, we set a good example for our kids. More importantly, having a family routine can help children feel safe and secure. Researchers have found links between family routines and children’s social skills and academic success. Routines can reduce the chances of a child showing symptoms of hyperactivity, impulsiveness, and other behavioral disorders. Smooth routines are like choreographed dances where the steps flow seamlessly without thought. Since it’s impossible to learn multiple dances at once without feeling stressed, it would be counterintuitive to learn more than one routine at a time. You know this makes sense, but you still might feel you’re missing out by limiting yourself to just one new routine. This new research will please you: Even a single routine added to your day will have your stress level fall instantly. Again, logical—because when you have a plan, you feel more in control. 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 / NOVEMBER 2024

Physical Health

Spiritual Health

By Adina Mintz, PA-C

Rabbi Yehoshua Belsky, LCSW

What immediately comes to mind when you hear the word “winter”?

During the reign of Achav, when Eliyahu finally reappeared three years into a terrible drought, he proposed a showdown against the prophets of Baal. When they all gathered at Har HaCarmel, Eliyahu stepped forward and said to the crowd, “How long will you be dancing between two ideas? If the Lord is God, go after Him, and if the Baal, go after him!” (Melachim I 18:21).

I’m no mind reader, but I bet you thought of flu, coughs, colds, and sniffly noses. Winter is here, and unless you’re off vacationing in Florida, it means shorter days, colder nights, and the notso-welcome cold and flu season. One of the best things you can do to stay healthy this winter? Get serious about your sleep. While it might sound simple, getting enough sleep is one of the most effective ways to protect yourself from winter illnesses. In fact, a study by Prather et al. (2015) found that people who clock less than six hours of sleep a night were 4.2 times more likely to catch a cold. When we’re sleep deprived, our bodies produce fewer cytokines, which are proteins that target infection and inflammation. Without sufficient cytokine production, the body struggles to fend off viruses effectively. To be your healthiest self this winter, aim for a solid seven to eight hours of sleep each night. Start with a few small changes, like winding down without screens before bed or dimming the lights to let your body know it’s time to relax. Creating a comfortable, cool sleeping environment can make all the difference because it’s conducive to a rest-filled night—and there’s nothing like waking up feeling recharged and ready to take on the day. There’s an added bonus: quality sleep will improve your mood, cognitive function, and even metabolism, making it easier to stay active and make healthy food choices.

The prophets of Baal prepared their altar and sacrifices and began to call out to Baal to send a fire to consume it. Of course, despite all their yelling and shouting, nothing happened. Then, Eliyahu rebuilt Shaul’s altar, slaughtered a bull, set it on firewood, and doused the entire altar and sacrifice in water. Afterward, Eliyahu davened Minchah, and behold—a fire came down and consumed his bull. Eliyahu knew that no fire would come down for the sacrifice of the prophets of Baal. He knew there was no chance he would lose the contest. So how could he have even suggested to the people to choose that side? How do we understand the choice he offered them, to decide between God and Baal? Is following Baal even an option?!

This winter, prioritize sleep to give your body the best defense against seasonal illnesses. A well-rested body is better equipped to face whatever the season brings, so rest up and let your immune system recharge.

I heard a remarkable answer from Rabbi Yeshaya Levy. When a person is faced with a choice and makes a decision—even a faulty one—he can always choose differently next time around. But if he remains apathetic, and simply goes with the flow, never making a conscious decision, this is a direct path to failure.

Adina Mintz, PA-C, is passionate about helping women feel their best—whatever their stage in life. Adina graduated as a PA from SUNY and received training at the Institute for Functional Medicine (IFM) and the American Academy of Anti-Aging Medicine (A4M). With over 15 years of medical experience, she believes every woman can live a pain-free, energetic life, and would love to teach them how. Find out more by downloading her free guide “5 Small Changes with a Big Impact On Your Health” at njfunctionalmed.com

Apathy is the worst response to life. Taking all options into consideration, even really bad ones, is already a huge step forward. A person who makes mistakes but is a thinking person can always change and become better. But a person who doesn't make any decisions at all has no way to move forward and grow.

WELLSPRING / CHESHVAN 5785

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