Wellspring Issue #65 by The Wellspring

sourdough experiment

Will her LIBBY IN edible results? THE LAB:

yield

JUNE 2021 // TAMMUZ 5781 // ISSUE 65

THE HEALTH MAGAZINE FOR THE JEWISH FAMILY

Summer's Upon Us! 10

WHY AND HOW YOU SHOULD MAKE THE TIME TO UNWIND

Plus!

A Tour of the Dietetics Field Yaffi Lvova tells us what it is— and what it isn’t

When Song Is Medicine Ten Questions for Blimi Hertz of Healing in Harmony

Are You Drinking Enough? Laura Shammah on hydration

DIY! MAKE YOURRAL OWN NATU SUNSCREEN

HEALTH BENEFITS OF RECHARGING

Can You Hear Me? Dr. Aviva Klugmann breaks the stigma of hearing aids

Well-Spent 4 budget-friendly barbecue ideas

Inner Parenting How should I talk to my children about tragedy?

A Functional Medicine Approach to Endometriosis Tamar Feldman on the subject

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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.

Shimshi the Mizvah Boy Turn the page for the bigger picture WELLSPRING / TAMMUZ 5781

SPRINGBOARD

Meet Shimshi: He’s still getting used to his freshly curled payos, and he couldn’t be prouder. Now, he has brand new tzitzis and a velvety black kapel that he makes sure doesn’t slip off. And as the rebbe reads out different alef beis letters, Shimshi clutches his new alef beis book to his chest, beaming with excitement and joy.

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WELLSPRING / TAMMUZ 5781

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Harmony Heals

his past week, I attended a heartwarming tzedakah function. At the event funds were raised for 47 houseware packages for poverty-stricken kallos here in Eretz Yisrael as an ilui neshamah for the 45 kedoshim of Meron and the 2 kedoshim of Karlin. At the event, we heard words of chizuk from Mrs. Sue Koltai, the bereaved mother of Azi Koltai (13) z”l of Har Nof, whose family had moved here from Passaic, New Jersey. She had just returned from a sheloshim event in Bnei Brak, where most of the families of the kedoshim had come together to launch a Sefer Torah campaign in their memory. “My son noticed everyone,” she told us. “He complimented the cashier at the grocery, he helped the mailman, he thanked the street cleaner. He greeted every human being with a smile. Can we please all learn from him?” she pleaded. As we’ve heard countless times since this tragedy struck our nation, if there’s any message we can cull from a calamity of such magnitude, and from its circumstances—the vast majority of communities and stripes of Yiddishkeit who were affected—it’s the need to unite as one people, to see the beauty and value in every single Yid. “How did he do that?” Mrs. Koltai continued. “It’s because he saw the tzelem Elokim. He appreciated the value inherent in every human being.” When she looked around the room at the many women who had come together to raise funds for poor kallos they don’t even know as an ilui neshamah for her son, among the others who were taken from us, she expressed how healing this was for her.

WELLSPRING / JUNE 2021

“Just being here,” she expressed, “does so much for us. The feeling of ‘We’re not alone in this’ is so comforting. It helps us gather our kochos to move on.”

nity heals. Togetherness is a balm for the soul. In fact, the incredible mother of Yosef Ezriel ben Chaya Michal, may he be zocheh to a refuah sheleimah b’karov, a 15-year-old bachur who is still in critical condition since the Meron tragedy, keeps sharing this message in her uplifting, awe-inspiring—peppered with humor—daily updates about her son’s condition. Although their precious son Yossi still hasn’t returned to consciousness (please have him in mind in your tefillos) the family remains full of hope and positivity, a brachah she attributes to the unbelievable support she’s been receiving from Yidden around the world. In her own words, “Yossi is off the ventilator, baruch Hashem, although he is working very hard to breathe on his own. Watching him really makes a person appreciate things we take so for granted. Honestly, breathing wasn’t really high on my list of things I need to appreciate. His fever is lower and some other things seem to be stabilizing. Although he has his eyes open, he does not seem to be awake at all so there’s that. Threats that Mendy [his younger brother] will go into his room don’t seem to work, so as far as davening we have our work cut out for us. Hopefully rehab (closer to home) with the right shluchim, iy”H soon. “Thoughts of all of you davening and working and caring on behalf of our sweet boy continue to strengthen us and encourage us. Hashem is

surely having so much nachas from you all and our appreciation is tremendous.”

ut unity and support don’t only heal the heart. They impact our general health as well. The interconnection between physical and emotional health is fascinating. We here at Wellspring believe that our Wellbeing section, which focuses on emotional health, is no less a critical component of physical health than any other part of the publication. The Rambam, among other Torah commentators, cautions us to take care of our nefesh, our emotional health, as a means to experience better physical health. As research continuously indicates, when the heart feels good, when we feel loved and content, our immune response is increasingly more powerful as well. Esther Retek’s moving interview with Blimi Hertz, co-founder of Healing in Harmony, is just one case in point. Through the power of music, which soothes the heart and mind, Blimi and her selfless team witness how lifting a patient’s and their family’s spirits can impact their physical state, as well. Now that the summer is upon us, many of us will be spending more time outdoors in the company of others. Whether it’s in camp, a bungalow colony, or a summer-home setting, the opportunities for togetherness abound. When we share positive messages among us, with emphasis on creating warm, loving vibes, on forgiving and seeing the good, we don’t only experience more fun and happiness; we’re also boosting our physical health, with the help of Hashem. That’s what we call a win-win. To a healthy, happy summer for you all,

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n a m d e i r F y Shiff

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CONTENTS

JUNE 2021 TAMMUZ 5781 ISSUE 65 Our next issue will appear on Wednesday, July 7th iy"H.

WELL INFORMED 24

Springboard

Spiritual Eating

Torah Wellspring

Health Updates

FYI

LIVING WELL

WHAT IS A DIETITIAN?

Fitness

Ask the Nutritionist

Dedicated to Health

The Perfect Birth

Sample

116 At the Dietitian 119 DIY

By Yaffi Lvova, RDN I’m here to tell you that there is much more to being a dietitian, and that, in fact, many of us are moving away from a weight-centered philosophy entirely.

WELLBEING 122 Emotional Eating 140 Inner Parenting

143 SEASONED 22

WELLSPRING / JUNE 2021

FAREWELL 179 Random

125 SUMMER'S UPON US By Shiffy Friedman Time doesn’t wait for us to move it. How we fill those moments is our choice and may determine how we feel come winter. Here’s why and how you should make it your duty to recharge this summer.

CUP OF TEA

with Dr. Aviva Klugmann By Libby Silberman "There are people for whom it becomes normal to say ‘what?’ all the time, and they feel like that’s still more ‘normal’ than using hearing devices. The problem is that the longer hearing loss remains untreated, the harder it is to treat.”

106

174 MY TABLE Wellspring Contributors When it comes to vegetables, we like to go all out on color and variety. What’s the latest vegetable combo you’re enjoying these days?

WELLSPRING / TAMMUZ 5781

SPRINGBOARD

On Fermenting, Social Media, Glyphosates, and More

Can We Ever Be Healthy Enough?

them? (I live out of town and the only organic products our grocery carries are vegetables.)

I try to feed my kids a healthy diet and this article was so discouraging. I thought my kids are eating healthy when I give them whole wheat bread, oats, nuts, eggs, etc. And those are the things you pointed out contain glyphosates. So what’s the answer to eating healthy? Is there any way for me to differentiate between brands of breads, oats, etc., that contain glyphosate and those that do not? Or do only organic foods not have

What foods are completely healthy? Or are there no healthy foods to be gotten these days and the only way to be healthy is for me to grow my own wheat and make my own bread? I want my children to eat healthy. Where can I find purified water? Is spring water fluoridated or purified? Also, can you please specify which probiotics are high quality? Like, which brands for kids and adults? I always thought I was so healthy giving my kids whole grains, probiotics, not too much sugar,

Issue #64: FYI Leaky Gut Syndrome

WELLSPRING / JUNE 2021

only drinking water, etc. But if our water is fluoridated and probiotics are low quality and whole grains have glyphosates and veggies have pesticides…is it all worth it? A Concerned Mother Faigy’s Response: Dear Reader, Good for you for trying to feed your kids healthy foods! I’m pretty much in the same boat too. I’m trying, but it’s hard, especially for kids, in the kind of world we live in. The good news is that it’s really not all or nothing. Just

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Milestones is a division of Hamaspik of Kings County which is approved by New York State and has a contract with Manhattan, Bronx, Richmond, Kings, Queens and Nassau County to provide early intervention services. EIP is a public program funded by the State of New York and county governments. WELLSPRING / TAMMUZ 5781

Quick Question

SPRINGBOARD

Question: How can I protect my child from being bitten by ticks? I’ve heard some frightening episodes of children who contracted Lyme disease and the amount of suffering they’ve endured. Is there a natural way to protect them?

Answer: Generally, tick populations tend to be higher in wooded and grassy areas where the creatures they feed on live and roam, including deer, rabbits, and birds. Ticks thrive in hot, humid conditions. If you’re sending your child to camp, tell him to be on the lookout for ticks on his body and, if he notices them, to have them immediately removed. Keep in mind that not everyone who gets bitten by a tick gets sick. Contact your pediatrician for guidance on how to proceed and which symptoms to be on the lookout for. Protect children by having them wear long pants and long sleeves when they go hiking in the woods or play in the grass. Spray their body, clothing, and hair with tick repellent. Ticks don’t like the smell of geranium and lemon. There are natural sprays available that are safe for children of all ages to use, even on bare skin. Stay well, Miriam Schweid health coach and kinesiologist

being conscious of food choices and trying to steer clear of the really bad stuff out there is already a great thing. You can find more information on which foods have the most glyphosate residue, and which ones are better online. EWG.org is an excellent source of information. At the end of the day, all we have to do is try, and remember that Hashem is the One who keeps us and our children healthy.

Shout-Out to Gitty Issue #63: Unplugged

I feel that I must reach out to the courageous writer of Unplugged and give her a huge shoutout. Gitty, what you did takes a lot of courage and perseverance, especially the part of writing your progress—its ups and downs. I know a bit of what you feel like. I had a similar challenge with WhatsApp. I felt that it was taking over my life. I was always on my phone. When my kids wanted to see what I was looking at, I wouldn’t let. One day it hit me that something had to change. And Hashem helped me—my WhatsApp was down for three days. I grabbed the opportunity and shut down my account. It was really, really hard, yet 26

WELLSPRING / JUNE 2021

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Question: How long should I expect my child to sit at the table?

Answer: Here are some important points to consider on the topic of having our children sit at the table during meals: 1. Attention span—kids don’t have them. Okay, they do, but they are not as long as we might expect. A one-year-old can be expected to sit at the table for 1–5 minutes, a twoyear-old for 4–10 minutes, a threeyear-old for 6–12 minutes, and a four-year-old for 8–15 minutes. 2. What’s the topic of conversation? Expecting a child to sit through a conversation on politics is unreasonable. If the child is expected to be at the table, keep conversation light and age appropriate. 3. The main point of family meals— along with eating—is reconfirming and strengthening the bonds between family members. That means that the table should be a friendly, positive place for all family members. Health & happiness, Yaffi Lvova, RDN

Pediatric Nutrition

SPRINGBOARD

so liberating! I haven’t looked back since. My message to others is not to give up/in. It’s tough but so worth it! Loads of hatzlachah! E. Rubin

Milk Was the Culprit Issue #64: Cover Feature

I really enjoyed your milk panel in last month’s edition. My teenage daughter had been suffering from bad breath, which was very embarrassing and uncomfortable for her. Constant use of mouthwash did nothing to help the issue and the dentist saw no decay. When I read in the article that milk may cause fungus and yeast, I had my daughter abstain from dairy. In just one week, the smell was gone.

in your pre-Shavuos issue. It made for a great conversation at our milchig seudah, appropriately so. What I appreciated about the article— and what I noticed appealed to all of us around the table—was that although there is no clear answer about what’s good and what’s not good for us, we came away with an understanding of both sides. In my particular case, my pediatrician told me that milk is the very best food I can give my undernourished toddler. He barely eats any foods, and the doctor told me that milk is an excellent, nutrient-dense source of protein. He even told me to give him milk in place of water whenever he asks for a drink. Baruch Hashem, I haven’t found that my toddler has any detrimental effects from this milk-heavy diet. With much appreciation for a balanced, pleasant-to-read publication, Kayli S.

With much appreciation, Name Withheld

Only in a Glass Jar? Issue #63: Sample

Yaffi Lvova, RDN, is a dietitian and food enjoyment activist who encourages positive nutrition through writing, speaking, and Nap Time Nutrition, her video blog and podcast. Find out more at babybloomnutrition.com.

WELLSPRING / JUNE 2021

Dairy Discussion Issue #64: Cover Feature

I love what you shared about fermenting potatoes to get rid of their carb content.

Thank you for the comprehensive article on dairy

Here’s my question: Do they need to ferment in a glass jar,

I’ve learned from) would probably say that plastic is harmful and you should avoid it, etc., but you’ve got my express permission!

Thank you,

Have fun!

Chani Kohn

Libby Silberman

Libby’s Response: Thanks for your question. I am so glad you’re fermenting. According to fermenting coach Malka Kornreich, it is not advisable to ferment potatoes in a pot as metal can harm the fermentation process. (You shouldn’t even use a metal spoon to mix your ferment.) Although I use glass jars, you can use plastic containers for a potato ferment. (Don’t use plastic to ferment other veggies, though. The basic premise is that because potatoes require so little time to ferment, plastic is okay.)

More Fermenting Q’s Issue #63: Sample

Once fermented food is being transferred to the refrigerator, should it be kept in the same jar to continue the fermenting process, or can it be transferred to plastic containers? Also, how long do fermented foods stay fresh in the refrigerator?

Libby’s Response: Thank you for your questions. I’m absolutely loving the fermenting revolution! Transferring ferments to a plastic container to be stored in the refrigerator is in theory okay, but not recommended because the acetic acid from fermented vegetables can cause plastic to leak chemicals into your ferment. To address your second question regarding length of time fermented vegetables remain fresh in the refrigerator, it varies between vegetables, but generally, ferments last 3–6 months. (It varies between vegetables, and I advise you to check up the variations in amounts of time.) Ensure that your vegetables are fully submerged in the brine, and remove the scum that collects on the surface from time to time.

Thank you! R.W.

To your health and pleasure! Libby Silberman

Master fermenters (like the coaches

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

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.

or can I put the potatoes into a pot, cover them with water, and add the required amount of salt?

WELLSPRING / TAMMUZ 5781

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SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS

Who’s in Control?

In parshas Shelach, we witness how a deflated sense of self-esteem contributed to the tragic episode of the meraglim. “We were like grasshoppers in our eyes, and so we were in their eyes” (Bamidbar 13:33). Then, in the following parshah, we see how an opposite phenomenon yields similar results: the inflated ego in the story of Korach.

Despite being a venerated Levi with its accompanying privileges, Korach resented the position of Moshe and Aharon as the supreme leaders of Am Yisrael. He questioned their authority and inspired a group of supporters to join his rebellion. At the core, Korach was motivated by an inflated sense of self, which inhibited his ability to objectively see the truth: Moshe and Aharon were chosen by Hashem to lead the nation. The hierarchy of leadership was Divinely decreed. Korach’s grievances quickly deteriorated into an irrational and illegitimate insurrection, causing catastrophic harm to himself, his family and his followers. Clouded with selfish cravings, he lost his ability to honestly and clearly see the situation.

WELLSPRING / JUNE 2021

We’ve seen similar behavior with despots and dictators over the course of history, but what personal lesson can we all take from this unseemly episode? Certainly we’re not evil people fixated on a fanatical binge toward domination and destruction. We’re decent Yidden trying to deal with life’s challenges. But we are all prone to subjectivity, if driven by our willful desires. Consider this example. Shmuli is a hardworking husband and father who makes time every day to daven with a minyan and keep to his learning seder. He’s a respected member of the community, maybe even holding a position of responsibility as a member of Hatzolah, Bikur Cholim, or Chevra Kadisha. He also weighs in at more than 300 pounds, has had a couple of scares with short-

ness of breath, and received more than a few warnings from his doctor that losing weight was a serious necessity. “I try, I try,” Shmuli tells the doctor with a nonchalant shrug of his shoulders. “It’s too hard to stick to a diet. There’s always another simchah. I just can’t resist the smorg. Practically every week there’s a huge kiddush at shul. What do you want me to do?

“Shmuli, let me ask you a question,” his doctor says. “If, G-d forbid, your child was in a burning building, would you risk your life to go in and save him?” “Of course,” Shmuli says emphatically, “I wouldn’t think twice.” “Okay,” continues his doctor. “If G-d forbid your child was diagnosed with a critical illness that required you to travel all over the world to find the right specialist, costing you thousands of dollars, would you make every effort to do that?” “Without a question,” Shmuli responds. “Well, then,” the doctor concludes. “You’re willing to go to such lengths for your child, but you’re not willing to put in the effort to steer clear of a carving station in order to avoid bypass surgery, chas v’shalom? Don’t allow your desire for immediate gratification when it comes to food be more important than your health and the wellbeing of your family! It doesn’t really make sense, does it, Shmuli, that the joy of a jelly donut should outweigh the happiness of your wife and children by seeing their husband and father in a healthy body?” It’s not easy to make that change, but it’s when we choose what’s right over what’s comfortable that we finally emerge victorious over our desires.

Rabbi Eli Glaser is the founder and Director of Soveya. He is certified as a Nutrition/Wellness Consultant and Weight Management Specialist, with 25 years of coaching and counseling experience, and is maintaining a 130-pound weight loss for more than 16 years. Soveya has offices in Lakewood and Brooklyn, and works with clients via phone and Skype around the world. For more information or to make an appointment, contact Soveya at 732-578-8800, info@soveya.com, or www.soveya.com.

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“I’m rushing so much in the morning that I can’t eat breakfast. I grab something on the run, or pop into the store on the way to work. And I can’t be bothered to check labels for ingredients, or even make sure I’m home every night for dinner. I’m a busy guy, doc, who’s got the time?”

TORAH WELLSPRING By Rabbi Ezra Friedman

What a Nation!

Chizuk we can glean during these trying times

It’s been more than a month since all of Klal Yisrael was enveloped in deep mourning upon hearing of the colossal tragedy that struck our brethren in Meron, and we’re still reeling in pain. As time moves on, we may get distracted by more current goings-on, but we’re still seeking a way to make sense of what’s going on around us and searching for comfort that heals. 34

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As Yidden living in galus, we’re on a constant search for chizuk—something to hold on to in a world that may feel so frightening, so uncertain, so painful. How can we move on when we’re in such searing anguish? When the sons of Aharon HaKohen, Nadav and Avihu, were niftar because they had, in their burning desire to serve Hashem, brought an aish zarah into the Mishkan, the

words of consolation Moshe Rabbeinu famously offered his brother at that time were: “This is what Hashem meant when He said the words, ‘Bikrovai ekadeish — I will be sanctified through those near to Me’” (Vayikra 10:3). It is through your holy children, Moshe Rabbeinu consoled Aharon, that Hakadosh Baruch Hu’s name is sanctified in this world. And Aharon’s reaction, we know, was silence—he drew much comfort. How were these words a source of comfort to a calamity of such magnitude? The tragic events that transpired on Lag B’Omer bring to mind this pasuk. Here we had 45 lechtige Yidden, the fire of Rabi Shimon burning in their hearts, immersed in tefillah and avodas Hashem at a holy site, when their lives were snuffed out. How do we understand Moshe’s words of comfort in this context? How is Hashem’s name sanctified when the heart sears in pain? How does such a colossal tragedy serve as the source of chizuk itself? A New Era The year is 5781, 2021. It is a time of great hastarah, millennia away from the days when we were privileged to see the Shechinah with our own eyes, to bask in the glory of Hashem’s presence in the Beis Hamikdash. Since the churban, we may assume, the connection between us and Hashem has continuously eroded until it is almost nonexistent. We may come to the tragic conclusion that all hope is lost; our chances to reach great heights in this world, to experience a deep, fulfilling relationship with the Ribbono Shel Olam, are dangerously slim. What level of holiness can we already reach in a world that’s so impure, so dark, so distant from the truth? And so, we erroneously believe

that in our era, in our days, there is no capacity for truly reaching great heights, there is no capacity to feel a deep, real connection with Hakadosh Baruch Hu—until we are struck with a tragedy the likes of which we recently experienced. Who wasn’t moved deeply to hear of the lives these 45 kedoshim lived? Who wasn’t inspired to their core when they learned of the greatness that existed within our midst, in our time, in our days? With their untimely passing, we were privy to the depth of the Torah lives they led, to discover the gadlus that pulsated within our midst? What a kiddush Hashem these kedoshim generated in this world! The anecdotes of their exalted lives wove a tapestry of emunah, of simchah, of true kesher with Hakadosh Baruch Hu. It reinforced for us, the Yidden of 2021, what a koach we have—yes, in our days, in this time— to lead elevated lives of purity and greatness. In this day and age, we are well aware of the generations of Yidden who were moser nefesh for Yiddishkeit throughout the millennia. Starting from our patriarch Avraham Avinu, who heroically shattered his father’s idols at the risk of his execution, continuing through the era of the Babylonians, Romans, Greeks, Spanish, and Germans, we have proven to be a stalwart nation that excels in pursuing the truth at all costs. Whether it’s the courageous Marrano families who were led to the gallows after their Shabbos candles flickered through the window or the skeletal inmate who smuggled a shofar into the concentration camps, there is no dearth of kiddush Hashem stories of eras past. When we hear those stories, we may subconsciously conclude that “those were the days.” Yes, back in 1941, back in 1580, that was when Yidden knew what it meant to live and die al kiddush

Hashem. Those were the Yidden who sanctified Hashem’s name. And us, today? What do we have left at all? Even Today But now, on Lag B’Omer of 5781, that misconception has been shattered into smithereens. We heard of a father who lost two precious sons, who searched for his children all night long, while repeating over and over again, “Hakadosh Baruch Hu, I may have lost my two sons. Please, don’t let me lose my emunah!” What was he concerned about during that fateful night? What was he holding on to for dear life, if not his connection with Hashem? “Ribbono Shel Olam, please don’t let me lose my emunah!” We heard of a young bachur who, in his final moments, gasping for breath, kept repeating, “Abba, todah. Hashem, thank You.” When the man lying next to him complained that no one was coming to save them, this tzaddik of a bachur simply answered, “Let’s say mizmor lesodah. We’re still alive. Let’s thank for every moment.” And then, when he felt his end was near, the bachur said, “Okay, it’s time. Let’s say Shema together…” And so, a tzaddik who lived in our times, in our days, breathed his last. It’s always a great madreigah to focus on thanking Hashem. It’s nice when we do it from the comfort of our home, after having enjoyed a good meal or when spending quality time with family. But to say these words at such trying moments, to say them with such fortitude and strength, while fighting for each breath, what is that if not the pinnacle of greatness? From the bachur’s response at a time when one operates without thought, we learn of a young man who has invested in himself for years, a young man who lived to perfect his

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TORAH WELLSPRING

connection with Hashem, so much so that it was now coursing through his bloodstream to the extent that he instinctively resorted to this response. To stay so focused on gratitude, on connection, on avodas Hashem at a time like that is an indication of rigorous inner work, a process he must have been devoted to for a long, long time. We heard of a sofer who came to return 12 checks to a bereaved family. Only a few weeks before, he told them, their father had come to him to have his tefillin checked. When the sofer told him that the tefillin were kosher, but there was something he could do to make them more mehudar, this financially strapped man asked if he could pay in installments. Twelve checks of small payments so he could have more mehudar tefillin. We heard of a 12-year-old child, the brother of one of the kedoshim, who was saved at the last moment and was asked by the media how he strengthened himself when it seemed he wouldn’t make it. “I knew that there is no such thing in the world that I would die if it wasn’t meant for me to die,” he answered. “I had no fear because I knew that if I was meant to live, someone would come and save me.” We heard of a bachur who, in his personal siddur, pasted stickers as reminders to internalize his tefillah. Near Elokai Neshamah, he inserted a newspaper clipping of someone who had gone to Meron but was killed on the way home. We heard of a mechanech who, the day of Lag B’Omer, told his students that Rabi Shimon bar Yochai teaches us that a bird in the sky cannot fly unless it is so decreed in Heaven. How much more so is every tiny detail of our lives orchestrated by Hashem, he taught, that nothing in our life happens unless the entire pamalia shel ma’alah agrees upon it. With these words, he unknowingly prepared for his own tragic fate. We heard of a young father, who, when others came to save him, ut36

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All we need to do is to take a look at our nation today, right now, and see what a heilige people we are.

tered with his last breaths, “First save the children! They’re more vulnerable than I am.” We heard of a bachur who contemplated going to Meron on Lag B’Omer, considering the bittul Torah and other factors in his avodas Hashem. He ended up selling his bus ticket the day before, but ultimately purchased a new one. When his friends asked him about his change of heart, he said, “I feel that Rabi Shimon is calling me.” In this vein, hundreds of awe-inspiring anecdotes are coming to light since the tragedy, providing a glimpse of the lives these kedoshim

led. When we hear such stories, which are but a sampling, we realize, “Wow! Hashem still has near ones in this world.” Here we thought we were living in a world of hester panim, a world where it’s so difficult to feel close to Hashem, but these kedoshim taught us otherwise. Look Around Who are these people, who lived within our midst, who looked like me and you, if not kedoshim? What have they done if not sanctified Hakadosh Baruch Hu’s name to the utmost degree, filling our hearts with a desire

to grow, to experience more of the connection we yearn for? And all we need to do is to take a look at our nation today, right now, and see what a heilige people we are. See how we klal Yisrael respond to tragedy, how all of us are collectively inspired to deepen our connection to Hashem and his Torah. What is that if not the greatest kiddush Hashem? In place of blame and anger, there is unity and inspiration. In place of rage and revenge, there is understanding and a sincere desire to grow.

In one of the shivah homes, a media representative asked the bereaved family, “What is your answer to such a colossal tragedy?” The mother replied simply, “We don’t have any answers— because we don’t have any questions.” From anecdotes like these, we confirm for ourselves that Hakadosh Baruch Hu handpicked us with an exacting precision, out of all the nations, because He knows who we are—a holy, lechtige, loving people. Bikrovai ekadeish. It is through kedoshim like these that Hashem’s

name is sanctified. With the passing of these Yidden, we pay attention to the greatness that lies within each of us. When we learned of their holiness, we realized what tzaddikim lived in our midst, and we realized the capacity we have—in our generation—to experience that closeness to Hashem, as well. Yes, we may be living in a time of darkness, but through such a calamity we see that there is light—light that is available to each of us in the here and now. Just like these kedoshim reached such great heights, we can too.

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

WELLSPRING / TAMMUZ 5781

UPDATES By Bracha Kolman

Even Mild May Be Good Enough Does having a light case of COVID-19 generate lasting antibody protection? According to a study published in Nature, months after recovering from mild cases of COVID-19, people still have immune cells in their body pumping out antibodies against SARS-CoV-2, the virus that causes it. Once a viral infection is resolved, most antibody-producing immune cells die off, and blood antibody levels drop, but a small population of these cells, called long-lived plasma cells, migrate to the bone marrow and settle in. These continually secrete low levels of antibodies into the bloodstream, helping to guard against another encounter with the virus. To find out whether those who recover from mild cases of COVID-19 harbor long-lived plasma cells in the bone marrow, producing antibodies targeting SARS-CoV-2, senior author Ali Ellebedy, PhD, associate professor of pathology and immunology, and colleagues obtained bone marrow from 18 participants seven or eight months after their initial infections, as well as from 11 people who had never had COVID-19. As expected, antibody levels in the blood of the COVID-19 38

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participants dropped quickly in the first few months after infection and then mostly leveled off, with some antibodies detectable even 11 months after infection. Out of the 18 post-COVID bone marrow samples, 15 contained antibody-producing cells specifically targeting SARS-CoV-2. Five participants provided a second bone-marrow sample four months later—and the antibody-producing cells could still be found. None of the 11 people who had never had COVID-19 had such antibody-producing cells in their bone marrow. “Last fall, there were reports that antibodies wane quickly after infection [which was] interpreted to mean that immunity was not long-lived,” says Ellebedy. “But that’s a misinterpretation of the data. It’s normal for antibody levels to go down after acute infection, but they don’t go down to zero; they plateau. Here, we found antibody-producing cells in people 11 months after they experienced their first symptoms. These cells will live and produce antibodies for the rest of these people’s lives. That’s strong evidence for long-lasting immunity.”

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Sunscreen Alert Are you applying it right? You may be diligent with sunscreen application, but if you’re like most people, a new study published in the Journal of the American Academy of Dermatology shows, you’re probably not using it correctly. Experts know using sunscreen properly can reduce the risk for skin cancer. And millions of us know we’re supposed to do it. But to find out what happens when people actually apply sunscreen in real life, researchers from the University of Minnesota Medical School in Minneapolis set up free sunscreen dispensers at the Minnesota State Fair in 2016. Then they watched as 2,187 people used the dispensers over the next 93 hours. They discovered that only one-third of people applied the sunscreen to every part of their exposed skin as recommended—and less than half (42%) spread sunscreen on 40

WELLSPRING / JUNE 2021

their faces. “Thirty-three percent is actually higher than I thought it would have been, but it was sunny and the free dispenser probably motivated people to do a little better,” Dr. Darrell Rigel, clinical professor of dermatology at NYU and past president of the American Academy of Dermatology, said. On cloudy days, fewer people used sunscreen at all, even though the researchers note that “up to 80% of the sun’s harmful UV rays” can still reach your skin in cloudy weather. So how do you do it right? Dermatologists advise applying sunscreen to all exposed areas, even on overcast days. Keep infants out of the sun or well protected in the shade, and dress them in sun-protective clothing. And because sunscreen lasts about two hours and then starts to degrade, keep reapplying for full protection.

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Hope for Crohn’s and Colitis Patients “Good” bacteria on the way If Crohn’s and colitis are conditions of the gut caused by a microbiome imbalance, what would happen if good bacteria was introduced to the organ? A new study published in Nature Communications demonstrates that a consortium of bacteria designed to complement missing or underrepresented functions in the imbalanced microbiome of inflammatory bowel disease (IBD) patients, prevented and treated chronic immune-mediated colitis in humanized mouse models. The study’s senior author, Dr. Balfour Sartor, said the results are encouraging for future use treating Crohn’s disease and ulcerative colitis patients. “The idea with this treatment is to restore the normal function of the protective bacteria in the gut, targeting the source of IBD, instead of treating its symptoms with traditional immunosuppressants that can cause side effects like infections or tumors,” he said. The live bacteria consortia, called GUT-103 and GUT42

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108, were developed by biotech firm Gusto Global. GUT103 is comprised of 17 strains of bacteria that work together to protect and feed each other. GUT-108 is a refined version of GUT-103, using 11 human isolates related to the 17 strains. These combinations permit the bacteria to stay in the colon for an extended amount of time, as opposed to other probiotics that are not capable of living in the gut and pass through the system quickly. GUT-103 and GUT-108 were given orally three times a week to “germ-free” mice (no bacteria present) that had been specially developed and treated with specific human bacteria, creating a humanized mouse model. The treatment also decreased pathobionts—bacteria that can cause harm—while expanding resident protective bacteria, and produced metabolites promoting mucosal healing and immunoregulatory responses. “Simply put,” Sartor noted, “the treatment increased the good guys and decreased the bad guys.”

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Summer’s Finally Here! 6 tips for a healthier season in the sun Eat light, small, frequent meals.

Avoid alcohol, which is known to dehydrate.

If you feel dizzy, light-headed, or very tired, move to a cool environment immediately and relax there. Drink plenty of water.

WELLSPRING / JUNE 2021

Drink plenty of water before, while, and after you’re active. Take a bottle of water wherever you go, and especially if you’re doing exercise, drink at least every 15 to 20 minutes. Don’t wait to drink until you feel thirsty; thirst can signal a water loss of 1% of body weight and lightheadedness can occur with as little as a 2% water loss. Stay away from artificially sweetened drinks. Not only do they not quench thirst, but sugar absorbs water, thus further dehydrating the body.

Wear light-colored clothing, preferably of natural materials like cotton.

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4 Budget-Friendly Barbecue Ideas Here’s how you can enjoy grilling this summer without spending on overthe-top, not-so-heart-healthy meats. 1. Make your own burgers! Combine ground meat, considerably more economical than whole meat, with eggs, sautéed onions (or onion powder in a pinch!), and spices. A binder like breadcrumbs or mashed potatoes is optional. Form into patties and grill. 2. Grilled chicken cutlets taste great too! The trick for 46

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super soft and juicy chicken is to marinate it for a long time in olive oil, vinegar, and an array of spices and herbs. 3. Grill lots of veggie skewers. Even the kids love eating their vegetables that way! 4. Wrap up your meal with grilled plums and peaches, drizzled with honey and cinnamon. Yum!

Gadi’s First Chumash Turn the page for the bigger picture WELLSPRING / TAMMUZ 5781

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Meet Gadi: It’s the moﬆ exciting day of Kitah Alef: the day Gadi gets his Chumash. He’s sitting proud in his wheelchair, his white shirt is ﬆarched, and his crown ﬆands tall on his head. He knows every word to every song, and when it comes time for his big solo—his love for his new chumash is felt by everyone in the room.

You see Gadi singing proudly. Behind it is a bigger picture. Gadi’s favorite thing about his Direct Support Worker, Pinchas, is when they learn Kriah together. Every day they passionately review alef beis, and Pinchas tells Gadi enthralling ﬆories and tales about the beautiful gift of Torah, making Gadi feels so proud. Gadi always had a big love for Torah. Hamaspik helps it blossom and grow each day.

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WELLSPRING / JUNE 2021

WELLSPRING / TAMMUZ 5781

ALTERNATIVE VIEW

BY FAIGY SCHONFELD

INSOMNIA FIFTY MILLION AMERICANS SUFFER FROM THIS MONSTER, WITH WOMEN THREE TIMES MORE SUSCEPTIBLE THAN MEN. INSOMNIA ISN’T PRETTY; WHEN WE ARE SLEEP DEPRIVED, THE RISK OF OTHER ILLNESSES, SUCH AS DIABETES, DEPRESSION, AND CARDIOVASCULAR DISEASE GOES UP. PLUS, IMMUNITY WANES AND THE CHANCES FOR WEIGHT GAIN ESCALATE. LACK OF SLEEP CAN STIR UP TROUBLE WITH RELATIONSHIPS AS WELL, JEOPARDIZING WELLBEING.

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THE STATS: Right now, 25 percent of all Americans are regularly taking sleeping pills, with $18 million being spent on prescription drugs and an additional more than $600 million spent on over-the-counter pills. Insomnia is a serious issue and, for too many sufferers, drugs are the way to go. What makes things more bizarre is that over-the-counter sleep aids have been studied and found to be no more effective than placebos.

WHAT’S SO BAD ABOUT MY SLEEPING PILLS?

Sleep studies have found that many nonprescription and almost all prescription meds make a mess of regular sleeping cycles by suppressing REM (rapid eye movement) sleep. This is also true for any barbiturates and benzodiazepines, which are the major sleep medication ingredients. Here’s a glimpse at a healthy sleeping cycle: In that twilight zone before you fall asleep, your body temperature dips and the alpha rhythm brain waves are prominent. Then you’re asleep, and there’s usually muscle spasms, followed by a slowing of the pulse and muscles relaxing. Stage 2 of sleep starts approximately five to ten minutes later, where the brain waves become larger and the eyes roll from side to side. After another twenty minutes, Stage 3 begins, with brain waves becoming slow and large. Muscles are calm and breathing is slow and even. Then you hit Stage 4, or delta sleep, for about twenty minutes, before you reach the lighter REM sleep, accompanied by rapid eye movements. At this point, the heartbeat is irregular, the brain waves are similar to the waking state, and in the ten minutes or so of REM sleep, at least 80 percent of the time is spent dreaming. Then the sleeper returns to Stage 2, then Stage 3, and finally back to delta sleep, with the cycle lasting approximately ninety minutes. According to the research out there, this order of sleep is important for optimal health. Being deprived of REM sleep may lead to irritability, depression, anger, restlessness, or apathy. If the REM sleep is being suppressed by sleeping pills, it’s bound to affect your health. Once the pills are stopped, withdrawal can create more restless, unhappy sleep, plus too many nightmares, which lead the “insomniac” to assume that more meds are needed, and the vicious cycle begins all over again.

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ALTERNATIVE VIEW

WHAT’S BEHIND THE BEAST? Most people who have sleeping issues attribute it to one culprit: Insomnia. But it’s not really a single sleep disorder. It’s often a symptom of another problem, with the cause differing from person to person. To treat insomnia, the true cause must be recognized, addressed, and corrected. Sometimes, causes are fairly obvious: too much caffeine, muscular tension due to emotional or mental stress and overstimulation, excess salt in the diet, overeating before going to bed, or consuming to many refined carbs, which leads to B complex vitamin deficiency, which leads to stress. Food allergies can cause insomnia too; food additives, colorings, preservatives, and pesticides (hello, GMOs) are common culprits. Heavy metal poisoning may also cause emotional disturbances, nervousness, insomnia, and confusion. Calcium deficiency due to poor absorption is also a common factor in insomnia. So, taking a calcium supplement at bedtime will frequently reverse a sleep disorder.

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COULD IT BE YOUR GALLBLADDER?

In Chinese medicine, the gallbladder and sleep are closely connected, and gallbladder issues often manifest as sleep issues. Problems with the gallbladder can also surface in the shoulders, such as in tight shoulder muscles. In Chinese medicine, each organ is also related to a specific emotion and the gallbladder is commonly associated with resentment, which is essentially anger at a wrong that has been done to you. Gallbladder issues are fairly common, and considering the way we eat nowadays, it kind of makes sense. Meat, white flour, and processed foods are also known to interfere with the gallbladder. Some experts assume that most adults have gallstones, although they don’t know it. It’s rare for medical doctors to check the gallbladder if a patient complains of insomnia, but if they do find stones, they often recommend having the entire organ removed. About half a million people in America have this done each year. Unfortunately, not having a gallbladder is a great way to load up on digestive problems, as well as obesity, because the gallbladder is responsible for storing the bile that helps the body digest fat. Stones can be removed through an overnight gallbladder cleanse, following a specific protocol.

If you want to treat your insomnia naturally, first take stock of your overall health. Thyroid and adrenal fatigue can lead to insomnia, so get that checked out. Take a high-quality B complex vitamin every day. Spend time in the sun, outdoors in nature, and/or supplement with vitamin D.

FIRST THINGS FIRST

WHAT’S YOUR DIET LIKE?

Russell Rosenberg, PhD, the CEO of the National Sleep Foundation, classifies food into two categories: “sleep promoters” and “sleep stealers.” Anecdotal evidence and scientific research show that certain foods promote a better night’s sleep, while others may stir up trouble in the night. Here are some sleep promoters you may want to add to your diet: Cherries: A natural source of melatonin—a hormone that regulates sleep/wake cycles—cherries are one of the best sleep foods out there. Have some fresh cherries or a glass of cherry juice half an hour or so before bed. Honey: The natural sugars found in honey drive tryptophan into the brain, where they are then converted to serotonin—a neurotransmitter that promotes relaxation. Liver glycogen stores are replenished as well, thereby limiting the release of cortisol and adrenaline in the early morning hours, both of which disturb sleep. Take two tablespoons of raw honey (away from other food) one hour before bedtime. Bananas: Full of magnesium and potassium, bananas are a perfect snack before heading to bed. As an added bonus, potassium supports heart health and cognitive functioning. Sweet potatoes: Also rich in potassium, sweet potatoes help relax the muscles and provide the complex carbs that fuel restful sleep. Lima beans and papaya are also great sources of potassium. And of course, avoid the bad guys, especially late in the day. Steer clear of coffee, tea, soda, chocolate, and heavy, spicy meals.

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ALTERNATIVE VIEW

ACUPUNCTURE A 2007–2008 study in Taiwan involving 33 patients with primary insomnia found that acupuncture was as effective as the drug Zolpidem (sold under the brand names of Ambien, Stilnox, and Sublinox). In that study, participants were either given one acupuncture treatment per week or 10 mg of Zolpidem. Both groups improved over time at a similar rate, suggesting that acupuncture may be an effective treatment for insomnia. According to experts, you’re most likely to get your best night’s sleep right after your acupuncture treatment. If your insomnia returns several days later, it may be an indication that more frequent acupuncture treatment is need. It often takes several acupuncture treatments per week, for several weeks, to fully resolve chronic insomnia.

HERBS Herbs are a popular way of inducing easier, more restful sleep. Valerian root has been shown to increase the depth of sleep, without causing a morning “hangover.” A concentrated valerian root supplement in the amount of 300–400 mg, taken thirty minutes before bedtime, may be helpful. Many people like to combine valerian root with other mildly sedating herbs, like chamomile, hops, passionflower, lemon balm, skullcap, and catnip. Others prefer a glass or two of herbal tea to ease them into a blissful slumber.

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HOMEOPATHY Homeopathy is another natural way to treat insomnia. Homeopathic remedies are very precise, with different remedies recommended according to the specific symptoms, so it’s always best to work with an experienced homeopath. Some popular homeopathic remedies for insomnia include the following: Arsenicum Album This remedy is recommended for those who feel fatigued but are too restless to sleep, awaken frequently during the night due to anxiousness about small things, or who experience nightmares or a burning sensation under the skin. Belladonna This remedy helps those who are very restless, are woken up by nightmares, experience a pounding in the blood vessels of the head, or wake up with a headache.

RELAXATION EXERCISES Lie down as comfortably as possible and close your eyes. Take three or four deep breaths in, with slow exhalations. Try to get your mind away from your tiredness or what you’re feeling and simply concentrate on relaxing. Starting at your face and neck, contract your muscles and hold for about three to five seconds. Then let go and relax your face and neck. Repeat that with your upper arms and chest, followed by your lower arms and hands, then your abdomen, thighs, lower legs and feet. End it by contracting your whole body all at once and relaxing it. Repeat two to three times, and close with three or four deep, cleansing breaths. This exercise allows you tune into your body by reeducating it to understand what the state of contraction and relaxation is all about. A second technique is the “draining” exercise. Again, lie down and take three or four deep breaths, keeping your eyes closed. Then envision that there is a hole in the bottom of each foot. In your mind, see the tension in your feet draining out through the hole. Then go upward to the lower legs, thighs, abdomen, hands and lower arms, chest, upper arms, shoulders and back, neck, face, and head. Should you feel tension coming back, ignore it and finish the drain completely. Then, if need be, do it again. If you do this on a daily basis for 15–30 minutes, in a short period of time you should notice a steady flow of powerful currents passing through your body at the end of each session. You will learn to easily alleviate the physical tension that was amassed throughout the day.

ESSENTIAL OILS A good way to calm a racing mind and to induce a feeling of relaxation is through aromatherapy. The healing properties of essential oils have been well-documented, with the history of their use dating back thousands of years. Some of the essential oils that have been shown to be beneficial for treating insomnia and other sleep disturbances include lavender, valerian, vetiver, roman chamomile, and marjoram. The best way to use essential oils is with a diffuser, although some research suggests that aromatherapy through massage may be effective as well.

AFTER ALL THAT Although improving diet and initiating restful exercises is always a good idea, often the root of insomnia may be an emotional issue. To uncover that, various therapeutic options are available, from cranial sacral therapy to hypnotherapy, inner child work, working with a health kinesiologist, and so many more. It’s great to get to the bottom of things, but if the thought causes you more stress (or insomnia), here’s a little reminder: All of this is good and gold, but ultimately, there is only one Power in this world. Thank Hashem for your insomnia and ask Him to help you get rid of it. That’s a treatment that has been proven, time and time again.

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ALTERNATIVE VIEW

Heart.Works / Media OTG

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FITNESS

Fitness for MomTo-Be Think before you leap By Syma Kranz, PFC If you’re an expectant mother, you want to do whatever you can to ensure the healthy development of your child, as well as your own wellness and wellbeing. On that end, there are many multi-faceted benefits to maintaining a regular exercise routine throughout your pregnancy. Exercise can improve your posture, decrease some common discomforts such as backaches and fatigue, reduce weight gain, improve muscle tone, improve sleep, improve self-esteem and moods, may prevent gestational diabetes, and build more of the stamina needed for labor and delivery. But how much is helpful and how much is too much? If you were physically active before your pregnancy, you should be able to continue your activity in modera58

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tion. Don't try to exercise at your former level; instead, do what's most comfortable for you at whichever point you’re holding. Low-impact aerobics (rather than high-impact) are encouraged. If you have never before exercised regularly, you can safely begin an exercise program during pregnancy after consulting with your health care provider, but do not opt for strenuous activity. For example, start with walking as your mode of exercise. The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day on most if not all days of the week, unless a medical or pregnancy complication exists.

Who Should Not Exercise During Pregnancy?

What Exercises Are Safe During Pregnancy?

If you have a medical problem, such as asthma, heart disease, or diabetes, exercise may not be advisable. Exercise may also be harmful to anyone with a pregnancy-related condition such as:

The safest and most productive activities are swimming, brisk walking, indoor stationary cycling, step or elliptical machines, low-impact aerobics, and Pilates and Barre when taught by a certified instructor. These activities carry little risk of injury, strengthen and tone your entire body, and can be continued until birth.

Bleeding or spotting Low placenta

Most exercises are safe, as long as you exercise with caution and do not overdo it.

Threatened or recurrent miscarriage Previous premature births or history of early labor Weak cervix Talk with your health care provider before continuing or beginning an exercise program. Your health care provider can also give you personal exercise guidelines, based on your medical history.

What Should a Pregnancy Exercise Program Consist Of?

What Types of Exercise Movements Should Be Avoided During Pregnancy? Holding your breath during any activity. Any exercise that may cause even mild abdominal trauma, such as activities that include jarring motions or rapid changes in direction. Rapid, uncontrolled bouncing, swinging, or sharp twisting.

For total fitness, the program should strengthen and condition your muscles.

Activities that require extensive jumping, hopping, skipping, bouncing, or running.

Always begin by warming up for five minutes and stretching for five minutes. Include at least 15 minutes of cardiovascular activity. Measure your heart rate at times of peak activity. Follow aerobic activity with five to ten minutes of gradually slower exercise that ends with gentle stretching.

Deep knee bends, abdominal compression, full sit-ups, double leg raises, and straight-leg toe touches.

Some basic exercise guidelines for pregnant women:

Heavy exercise spurts followed by long periods of no activity.

Wear loose-fitting, comfortable clothes.

Exercising in hot, humid weather.

Inverted positions. Bouncing while stretching. Waist-twisting movements while standing.

Choose shoes that are designed for the type of exercise you do. Proper shoes are a protection against injury. Finish eating at least one hour before exercising. Drink water before, during, and after your workout. After doing floor exercises, get up slowly and gradually to prevent dizziness. Never exercise to the point of exhaustion. If you cannot talk normally while exercising, you’re probably overexerting yourself and should slow down your activity.

Syma Kranz, AAAI, is a certified aerobics instructor and the fitness director at Fitness Fusion in Lakewood, New Jersey. What started out as a small exercise class in her home catapulted into a popular gym that prides itself on having tzanuah professional instructors and an appropriate atmosphere with lyric-free music and proper attire. Syma specializes in training women to integrate fitness into their busy lives, paying special attention to proper form and alignment and specializing in core and pelvic floor strengthening.

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Making your hair stronger.

Find it in your local Health Food Stores and Pharmacies. Shop on Amazon or Walmart.com, Lavenluv.com

WELLSPRING / JUNE 2021

ASK By Laura Shammah, MS, RDN

On Hydration How can I protect myself at the height of the heat?

Thanks for your phenomenal magazine. I initially saw it during Pesach while I was in America (I live in Israel), and I was amazed to see that such a quality and informative health magazine exists! The topic you covered in this column was especially helpful since I struggle with constipation and many of your tips were very practical. With the summer here in full swing, the heat has enveloped us and the weather can be sweltering. I am currently in my second trimester, and my doctor cautioned me about becoming dehydrated. I try to drink as much as possible, but I’ve never been a big drinker and it’s hard for me to down 10 glasses of water daily. What can I do to remain properly hydrated throughout the summer months?

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ASK

As the temperatures rise, so does the dehydration incidence, and your question is therefore very relevant for this time of year. While adequate hydration is especially important during pregnancy, I’d like to broaden the response and discuss hydration as it pertains to everyone. Water has a significant impact on all bodily functions. Here’s just a short list of tasks water helps ease along: Water helps the body burn body fat, which means that if you’re not drinking enough water, the liver will be forced to help the kidneys detoxify the body. With adequate hydration, however, your kidneys don’t need any extra help and your liver is able to metabolize stored fat more efficiently. Drinking enough water maintains the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature, and digest food. Drinking water aids weight loss by helping people feel full and thereby consume less calories.

HEALTH ALERT: With camp season ahead, many parents worry about how much junk food their children will be getting in camp or how nutritious the meals will be. But how do we know if our kids will be drinking enough water? Studies indicate that more than half of America’s youth are not drinking enough water. This is especially true during the summer, and even more so when children actively engage in sports. In best-case scenarios, dehydration causes fatigue, lethargy, and lack of attention. To prevent this problem, educate your children on the importance of keeping themselves hydrated before sending them off to camp. Send them off with reusable water bottles—or even a case of water bottles—and money to buy additional ones throughout the summer. Encourage your kids to sip from their bottles all day, even if they don’t feel thirsty.

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Hydration fuels muscle. Sweating during exercise causes muscles to lose water, and when muscles don’t have sufficient water, they get tired. Water also reduces acne by flushing out toxins located on the skin. And one more for parents: Better than your cup of coffee, water can help fight those puffy, tired eyes. In fact, one of the most common symptoms of dehydration is tiredness. Needless to say, the body desperately needs water to carry out all its functions smoothly. My clients always ask for the recommended daily amount they should be drinking. Hydration needs vary between individuals, but it’s good to aim for half your body weight in ounces. Hydration status can be gauged by the color of urine: light yellow or clear indicates proper hydration, while anything darker may mean more hydration is necessary. Note, however, that some medications (e.g., Rifam-

pin, phenazopyridine, some laxatives, and chemotherapy drugs) and foods (e.g., beets, rhubarb, and blackberries) can affect urine color. Here’s another quick method to check your hydration levels. Using the thumb and index finger of one hand, pinch the skin on the back of your other hand. If it bounces back immediately, you’re hydrated. If it takes a few seconds to return to normal, start sipping some H2O. This is because your skin’s ability to change shape and go back to its regular state (known as “turgor”) is directly related to hydration levels. The more elastic your skin, the better shape you’re in. So how can you consume an adequate amount of fluid? Unless you’ve developed a good habit of drinking enough water daily, water can be pretty boring. Instead of using commercially prepared flavoring agents that are full of chemicals, go for something more natural, like lemon, lime, fresh strawberries, watermelon chunks, mint, or orange slices. Let it sit for a few hours in your fridge. Flavored seltzer is another great way to get hydrated. Despite the bad rap coffee gets, it can actually count toward your fluid intake! According to most credited sources, coffee does not cause dehydration (if coffee causes more frequent urination, you can take into account the fluid loss). Tea, milk, and soups are other great options to reach your quota. To habituate yourself to drinking water more frequently, begin by drinking a glass of water as soon as you wake up and before eating every meal and snack. Try keeping a water bottle next to you at all times. Before you know it, drinking enough water will become habit. If drinking water is hard for you or your family members, you can encourage eating foods that boast high water content. Here are just some: cucumbers (96% water content), lettuce (95%), zucchini (94%), watermelon (92%), strawberries (91%), and cantaloupe (90%). In addition to being a great source of water, fruits and vegetables offer an array of vitamins and minerals, which are detrimental for body functions. Some fruits and vegetables also contain a good amount of electrolytes, which play a vital role in maintaining the body’s hydration. Although most people think of Gatorade or other sports drinks when they hear the word electrolytes, these sources of fluid are far from ideal. Instead, opt for a glass of coconut water, a superpower that’s chockful of electrolytes that will adequately retain your bodily fluids.

Drink It In Although for most readers, dehydration is mainly a concern during the warmer weather, for seniors and expectant women, dehydration is a major concern all year round. Here are some reasons why: Older people have less body fluid than the younger set because of the changes the body undergoes. But an even greater cause for concern is that as people age, their sense of thirst lessens which causes them to naturally forget to drink. Another common cause is weak bladder control. Incontinence can be uncomfortable for the elderly, and they may resist drinking fluids out of fear of losing control. This is a difficult and sensitive issue to tackle but talking to your loved one privately about this and offering absorption solutions may be of help. In pregnancy, dehydration is even more prevalent because of the different roles water takes on during these crucial months. You may want to discuss exact measurements with your doctor, but many recommend a minimum of 15 cups of water a day in hot weather. Keep in mind that your hydration has a considerable impact on your baby and is crucial for proper development.

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

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DEDICATED TO HEALTH

10 Questions for

Blimi Hertz

co-founder of Healing in Harmony

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1. What motivated you to launch this unique organization? From when I was young, music has been my language. I’m very connected to music and always felt that music has an unparalleled power to uplift and encourage. Having my own studio has enabled me to witness the power inherent in music. At some point, a dream of helping patients through music took shape in my mind. I had this vision of utilizing music to give tremendous chizuk to people undergoing challenging times. I wanted to give a patient a safe haven to sing their dreams and feelings, to listen to encouraging messages in songs, and have those close to them sing their favorite lyrics. I shared this dream with a friend who does soundtracks, and she teamed up with me immediately. We started reaching out to other studios, asking them if they’d like to participate in this project. The response was overwhelming. As we were launching this, I got a personal request from a blind boy who wanted a chance to sing in a studio. It was an opportunity for me to see how my vision would play out in reality. In the end, it was successful beyond my expectations. The boy came down for a half-hour session and sang three heartfelt, beautiful songs straight from his soul. I was in awe. Besides possessing musical talent, this child had so many pentup emotions and the studio was his chance to release them all in a meaningful way. This initial request gave me the stamina to pursue my dream.

Healing in Harmony in a nutshell: Founded in 2019, Healing in Harmony provides chizuk through music and song for women and girls going through a medical challenge.

By Esther Retek

Within a few weeks, we reached out to countless recording studios in the Tristate area, and to many lyricists and even popular singers, requesting their soundtracks. Mi k’amcha Yisrael! Everyone we reached out to jumped onto the bandwagon and joined the project. Every studio offered their services free of charge (very generous, considering they get paid top dollar for their professional work!), and dozens of volunteers joined our crew. To date, we have hundreds of volunteers spread over the US, UK, Gibraltar, Australia, Belgium, and Israel, baruch Hashem. With the help of other medical organizations and word of mouth, our dream came to fruition.

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DEDICATED TO HEALTH

2. As the cofounder of Healing in Harmony, what’s your role in the organization? When we first started out, my friend and I managed the details of every project from beginning to end. We would write the words, record them, edit them, get the soundtracks, etc. However, as the organization was growing from a fledging dream to an ever-expanding project, I started mostly outsourcing the work to our wonderful, dedicated volunteers. These days, I spend the bulk of my day arranging the logistics, delegating the work, connecting with patients, and taking on requests. From when a request comes in until the project can actually happen, so much has to come together behind the scenes. I also work alongside the activities of our international branches in Israel and England, which are run by incredible and talented volunteers.

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3. What is one great challenge your face in running Healing in Harmony? Anyone in the music industry will attest to the hours of work that song production necessitates. When it’s a song for a patient, which is a ray of hope for them, the work is all the more delicate. The most challenging part of it all is when we work on a song for days or weeks and while working on the project we find out that the patient was tragically taken from us. In order to produce a truly meaningful and profound song, a lyricist will invest time and energy to connect with the patient on an emotional level and, therefore, the loss of the patient strikes a deep chord. This is undoubtedly the greatest challenge in working in this field. Another issue we’re recently running into is the demand for Yiddish lyricists. We’ve been getting many requests for Yiddish songs, and we don’t have enough lyricists to fill that particular demand. If anyone you know writes Yiddish lyrics, we would love to have them join our team.

4. Can you share an anecdote that highlights the work you do? Every song has a story behind it; that’s the nature of a song. Our first song was composed for a teenager who was going through a very difficult medical challenge. Her friend recorded the song for her, which made it all the more stirring. Upon receiving the song, the patient was overjoyed and the song touched her deeply. The feedback we received from that song was such a powerful way to start. Another patient we serviced, a young boy, was unfortunately not doing well. The entire community was davening for him, as the patient lay in a coma and the doctors said his days were numbered. One of our volunteers worked days to produce a heartfelt, very emotional song. The family specifically wanted a specific popular singer to record it, and she agreed to take on the job. Hours upon hours were invested in the song. Eli Gerstner donated a very professional soundtrack and the final results were poignant. Two weeks later, the patient unfortunately passed away. The whole team took the news very hard (especially since another we’d lost another patient that week). A few days later, the family reached out to us to share their immense appreciation. The song was so powerful and gave them much-needed strength during the patient’s last few days of life.

5. Share with us the basic production process from when you get a request until the project is considered done. Our organization is here to give patients anything they possibly need related to music. Sometimes it’s just a soundtrack, sometimes it’s studio time for an outlet, and other times it’s a complete song — so it’s difficult to outline a basic process. But for a general overview, when a patient or family member reaches out to us, they’ll receive a form where they tell us what message they’d like the song to portray. They also have the option of specifying any other preferences, such as a specific tune they would like us to use. We then outsource the request to our comprehensive network of lyricists, musicians, studios, singers, composers, and graphic artists. The lyricist begins the process by penning the words of the song, either dictated by the patient or by connecting deeply to the situation and feeling the words of the soul. For every request, we daven to find the sensitive, sincere words that will convey the message and hit home for that specific patient. The song then goes to musicians who create a fitting soundtrack for the song. If a patient requests a tune from a familiar song, we’ll contact the singer directly and they’ll usually email us the soundtrack free of cost. The next stop is studio engineering. The studio engineer will record and mix the song provided. Here the patient has an option of singing the song, sending a relative or a friend to sing the song, or leaving it up to our professional singers. As the last step, our graphic artist will create an appropriate high quality CD cover, songbook, and lyric sheet, if requested. As a side point, most people imagine our songs to be solemn and serious. But that’s a mistake. We have created many upbeat, fun songs. One such song is even humorous, depicting a typical day spent in the waiting room. These joyful songs can be so powerful!

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DEDICATED TO HEALTH

6. How do you see Hashgacha in running the organization? We wouldn’t be able to produce a single song without the siyata diShmaya we constantly witness! Wherever we turn, we see yad Hashem. During a hectic season, I was trying to get a studio for an important project. As I was crossing off one unavailable studio after another, I got an email from an acquaintance I haven’t met or communicated with in years. She wrote that she recently opened a professional studio and would like to contribute to my project. I immediately called her and asked if she would be available, and baruch Hashem, she was! I was blown away by the obvious Divine orchestration. Another incident that comes to mind is that of a cancer survivor who was supposed to sing solo at a large event that took place in Israel. However, due to COVID restrictions, the event was switched over to Zoom at the last minute. In the new setting, the girl needed a pre-recorded soundtrack in order to sing her song as there wouldn’t be a band playing. She reached out to us asking for a soundtrack — but there was a caveat: it needed to get done in just a few hours! With lots of siyata diShmaya, an incredible volunteer in New Jersey managed to produce a beautiful soundtrack overnight, giving this cancer survivor the ability to confidently go live. 68

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7. What are some interesting requests you’ve received? The most interesting and surprising part of our work is seeing what touches people. What stirs one patient may not affect others that much. Sometimes we get very specific requests from patients and although we wonder what inspired this particular message, tune, or lyrics, we gladly cater to their needs.

8. What’s the best part of the work you do? It’s so meaningful for me to be able to share my musical talent in such an uplifting manner. Often, it’s difficult to give to a friend or family member in need. It’s hard to know what they want or what will boost their spirits. But a song is unique. It’s something so powerful and deep that most patients find to be uplifting in their time of darkness and pain. It’s something they can listen to any time, be it 3 a.m. before a procedure or at night when they aren’t in the mood of socializing. Giving to people in such a meaningful way is definitely the best part of the work we do. The feedback we get certainly pushes us forward. So many people come back to tell us how the song we created for them is continuously giving them chizuk and koach to move on.

9. How do you manage the stress that comes along with the work you do? Especially in music, perfection is key. But in our work, that’s not crucial. When things get stressful and aren’t perfect, I take a step back and revisit our goal. Our mission is to give chizuk. Sometimes there are setbacks and that’s okay, as long as we can continue giving to patients in a way that matters to them.

10. What are the organization’s plans for the future? Currently, we cater only to patients who are experiencing a medical crisis. In the beginning, we repeatedly got requests to produce songs for aveilim who had experienced a sudden loss. We therefore needed to set up our policy and guidelines for these requests. At one point we realized that there’s an immense need for songs for a patient’s family if, Rachmana litzlan, a patient succumbs to his illness. We therefore launched Heartstrings, a branch within our organization that serves to preserve the memory of schoolaged children or teens who passed away. It’s meant for family and friends who are in need of chizuk when their young loved one is no longer here. We usually have the class share fond memories or positive character traits about their friend, and we create a song based on that information. We also produce songs for the general public in times when the situation calls for it. Our songs give chizuk to the klal, and we credit our dedicated volunteers for the work they invest in each project. Obviously, we are looking to expand, to cater to all Jewish patients around the world. Another idea that has been simmering for a while is to create cards that release music when opened. Many patients are too weak to go fetch a CD player or carry their MP3 player around. Such a card requires minimal effort and also contains within it a special sense of excitement. We would love to bring the gift of music to every Yid in pain.

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FEATURE

WHAT IS DIETITIA Hint: Our goal is not to put you on a diet

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SA AN? By Yaffi Lvova, RDN

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FEATURE

In this article, registered dietitian and nutritionist Yaffi Lvova takes us on a tour of the fascinating and wide-ranging field of dietetics.

“What do the first three letters of the word ‘diet’ spell?” asked our instructor in Nutrition 241. We all giggled, but this one really stuck in my head.

DIET And yet, many still believe that the role of the dietitian is to put her client on a diet so they can lose weight. Well, I’m here to tell you that there is much more to being a dietitian, and that, in fact, many of us are moving away from a weight-centered philosophy entirely.

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Let’s start out by discussing the process toward becoming a registered dietitian (RD):

• A premed degree in nutrition sciences. This is currently either a bachelor’s or a master’s degree. (As of 2024, a graduate degree will be a prerequisite for the registration exam.) • An internship. This is much more closely related to a medical residency, where the future RD works full time for 9 to 12 months (usually without pay, very often paying tens of thousands of dollars for the honor). Rotations include Clinical (hospital), Community (such as WIC), Food Service Management (often in the school systems), and specialty rotations such as high-risk pregnancy, bariatric surgery, outpatient counseling, and many more options. • Passing the Commission on Dietetic Registration exam. • Completing 75 hours of approved continuing education classes per five-year recertification cycle

So we have left behind the idea of the RD sitting at her desk, wagging her finger at you menacingly about that slice of cheesecake you enjoyed for Shavuos as the scale sits in the corner glaring at you. But where does that leave us? Let me be your guide as we explore the diverse and fascinating world of dietetics, joining multiple different professionals for a peek into their professional lives and goals.

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FEATURE

ERIN MANN, RDN, LDN

Enter, Stage Left

clinical inpatient dietitian in Chicago, Illinois, Erin currently works in the intensive care unit (ICU) and in the cardiac care unit. As a dietitian in this setting, Erin screens patients to determine their level of nutrition risks and nutrition-related educational needs. She orders the appropriate diet for the patient, based on her assessment. The doctors, nurses, speech pathologists, pharmacists, and other clinical professionals work with Erin, deferring to her expertise in nutrition. But how do you assess the nutrition needs of a patient breathing with the help of a ventilator? Sometimes the patient isn’t able to answer questions about their past or current medical history, or even pharmaceuticals they might be taking. Erin evaluates the comprehensive blood panels, examines the patient’s physical signs and symptoms, and determines whether this patient can feed themselves or if they would best benefit from tube feeding (generally through the nose and into the early part of the small intestine) or total parenteral nutrition (TPN—nutrition that flows from a bag straight into the bloodstream). She then calculates the patient’s specific nutrition needs and determines the total calories, fat, protein, fiber, and micronutrients (vitamins, minerals, and other compounds necessary for health and healing), entering her prescription and orders into the patient’s chart. Erin loves her job, both the balance of the medical side of nutrition and the opportunities to counsel her patients, in the hospital and during outpatient nutrition counseling, after they’ve been discharged. She enjoys focusing on helping people to eat by working with their taste preferences and medical obstacles. Working in the clinical setting provides constant opportunities for learning and growing as dietitians learn more and more about nutritional sciences. “Nutrition is individual and complex,” Erin notes. “Appropriate nutrition education requires an individualized approach.” ------Erin wants Wellspring readers to know that “Carbohydrates are our friends!” Digestion works by turning complex food molecules into sugar. Demonizing carbohydrates the way society has done over the past 20 years put us in a place of battling our bodies and fighting the very purpose of digestion—to create energy. 74

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SKILLED NURSING FACILITY NUTRITION WITH GILA SINGER, RDN, CDN, REGIONAL MANAGER, AND ANN SLOAN, MS, RD, CDN, CBDCE

Some Need Just a Bit More Care

ften, people need a bit more time to heal from a medical event. They may be discharged from the hospital to a skilled nursing facility (SNF, pronounced, “sniff”). The role of the dietitian in the SNF is very similar to the role in the hospital.

Gila Singer enjoys the team-focused atmosphere of healing in her workplace. She is grateful for the opportunity to teach her patients, while also helping pinpoint areas of improvement at the facility level. “As an RD in clinical inpatient care,” she says, “there is so much more we do than just telling people, ‘Eat this, don’t eat that.’” She wishes people knew that nutrition isn’t “one size fits all” and that there’s so much more to health than weight. Another dietitian at the facility, Ann Sloan, says that even though she has been a dietitian for 30 years, she enjoys constantly learning new things. She believes people would benefit from greater understanding of the importance of the dietitian’s role in the clinical and long-term setting. Particularly during the COVID epidemic, Ann found the public’s lack of knowledge about the RD’s role in the medical team frustrating: “Just because someone said something or you saw it online doesn’t mean it’s true,” she says. --------Ann wants Wellspring readers to know that “People should seek nutrition advice from qualified and credentialed professionals. In New York anyone can claim to be a nutritionist. Someone with a PhD in English can call themselves ‘doctor’ and write a nutrition book. Be careful where you get nutrition information from.”

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FEATURE

ARIELLE DANI LEIBOVITZ, MS, RDN, CDE

Let’s Hit the Books

ave you heard that selective (“picky”) eaters need up to 40 exposures to a particular food to feel comfortable enough to take a bite? Did you know that those exposures don’t have to happen at the table? Cooking, grocery shopping, recipe selection, gardening, and food-based art all count as food exposure. Dani uses her degree and experience to create colorful and engaging books for kids all about the various fun aspects of food. In her book 101 Descriptive Words for Food Explorers, she arms kids with the vocabulary to describe exactly why they don’t want to eat the meatloaf you made for dinner. Sounds…lovely… But, according to Dani, when we give our kids the vocabulary to discuss the aspects of their food they love and don’t love as much, we can begin to expand the way we discuss food with our kids. We can talk about texture, taste, and smell in ways that help our children feel more confident around new foods while giving us the tools to identify patterns in our kids’ food preferences. This is extremely useful for expanding their list of accepted foods. For the youngest set, her books Let’s Play with Our Food (food-based coloring book) and Fun with Food (a preschool readiness book), are engaging and fun, featuring a variety of fruits and veggies perfect for zero-pressure exposure to food. Our feelings are mirrors into our souls, and they should never be ignored. Our feelings about feeding affect how we approach our child during mealtimes and can color that experience both for us and the child. Dani’s work is aimed at increasing a parent’s confidence in the feeding relationship, a factor that is just as important as the child’s positive relationship in the feeding dynamic.

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BRACHA KOPSTICK, RD

Getting Back to School

chool is the perfect place to teach kids about nutrition, right?

If we can teach kids all about which foods to avoid when they’re young, there won’t be an issue in their future, right? We’d love that. Since children don’t buy their own groceries but are instead at the whim of their adult counterparts, teaching kids hardline messages about food can have a limited positive impact. In fact, it can be quite damaging. Bracha Kopstick works one-on-one with parents and tweens. She also gives workshops in schools and to the public, helping parents and kids develop positive eating behaviors and a good relationship with food and the body. Complex decision-making is a function of the prefrontal cortex of the brain, the section that is just behind the forehead. This part of the brain is not fully developed until age 25. Yes, you read that right. This is the section of the brain where we perceive nuance, which is essential for fully grasping the complex nature of nutrition and food choices. Prior to this age, humans think in very black-and-white ways. For example: Cookie = bad Spinach = good But what about Purim? If cookies are bad, should we be eating hamantaschen? Is Bubby a bad person for giving me hamantaschen? As silly as this may sound, this can be extremely problematic for both a child’s relationship with food and their relationship with those feeding them. Kids don’t fully understand the idea of “moderation.” It is the job of the school dietitian to facilitate accurate, age-appropriate, and positive lessons about food. This often includes cooking demonstrations, food art (similar to what you’d find in Dani’s books above), and discussions about how food grows and is transported, as well as the cultural and historical associations of specific dishes. ------Bracha wants Wellspring readers to know that “Kids need to be taught that food is a gift to nourish our bodies; it’s not ‘good’ or ‘bad.’ We’re not robots that just need fuel—we eat for so many reasons, and food should be enjoyed!”

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FEATURE

SARAH METZGER, MS, RDN, CLC, CDCES

Let’s Talk about Women, Infants, and Children

he Special Supplemental Nutrition Plan for Women, Infants, and Children (WIC) is a national program in the US, run by the USDA. It provides federal assistance in the areas of food, healthcare, and health education to low-income pregnant women, breastfeeding women, and children under the age of five.

During her time at WIC, Sarah Metzger provided nutrition assessments and education for her clients. She also helped them attain and use their food and baby formula benefits. Many WIC dietitians double as lactation consultants to best serve the families they are helping. ----------At WIC, Sarah developed a real passion for maternal and infant nutrition. She wants Wellspring readers to know that “Respecting your body is the essence of nutrition.” 78

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DINA COHEN, MS, RD, CEDRD-S

Freedom from Food-Obsession

e start life fresh as snow. Right from the start, we know hunger and fullness. But sometimes a factor or a combination of factors—from genetics and personal biochemistry to cultural influences—can wreak havoc on a person’s relationship with their body. That is where Dina Cohen comes into the picture. As a certified eating disorder registered dietitian, with an extra S denoting her supervisory credentials, Dina helps those afflicted with eating disorders and disordered eating find peace with food and their bodies. Dina helps guide her clients and their families toward a path to health by identifying and addressing food-related disordered behaviors. This includes addressing any specific nutritional deficiency, but it also involves helping the client develop a healthier relationship with food and with their perceived body. Since eating disorders are complex psychiatric illnesses with associated medical consequences and often come alongside other mental health diagnoses, it takes a specifically trained professional, working as part of a larger team, to work responsibly within this population. Most dietitians are not qualified to work with these clients because of the very specific, high-level training necessary to be proficient. ---Dina's message to Wellspring readers: “I wish that people viewed nutrition as a means to an end and not an end unto itself. We need to provide our bodies with nutrients, which are the building blocks of life—and then we need to live! When we make nutrition into its own religion, we are missing the boat. Food is not supposed to take up too much mental real estate. It should be just one—hopefully enjoyable—aspect of your life rather than something around which your life revolves.” She explains that her job is to help her clients be well-nourished and have a healthy relationship with food and body. “This means reaching a point where you can eat well without having to think too much about it.”

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FEATURE

BINYOMIN WEIL, MS, RDN, CDN

It’s All about the Genes

id you notice that my language has been all female until here? “The RD works with her patient…” That’s because 97 percent of dietitians are female.

When contacting an RD, you can almost assume that you’ll be working with a woman. But Binyomin Weil turns that notion upside down. Binyomin is a dietitian working at a metabolic clinic that is part of the NY State Newborn Screening Program, which works with a class of genetic disorders called “inborn errors of metabolism” (IEM). The Jewish population is more familiar with this concept than many other cultural groups. In fact, part of the standard RD-to-be curriculum is learning about the IEMs common to the Ashkenazic population. Binyomin says, “Normally, metabolism involves multiple-step processes that break down nutrients so our bodies can use them. With an IEM, one of those steps doesn’t work, and the main treatment is a strict diet. That’s where I come in as a dietitian.” He helps patients of all ages, with everything from determining personalized formulas to helping with the transition through infancy and adolescence and into adulthood. “As my clients grow into adolescence and then adulthood, many find it very difficult to stick to their diets. At that point, my role moves from education to counseling.” Binyomin expresses the challenges of helping a patient maintain a strict diet necessary for their health while balancing the complex emotions that go along with restrictive eating, particularly with those affected by phenylketonuria, an IEM that occurs in 1 in 10,000 newborns. “These patients have been saved from major damage because as children, their parents kept them on a [specific, medically necessary] diet.” As these children grow into teenagers, they often tire of the dietary restrictions, which leads them to make dangerous choices. At every birth in the United States, the baby gets a heel prick. For most, that’s the end of the story. For the babies who show a positive result for any of the 50-plus disorders being tested, there may be a life-saving treatment. Binyomin reminds us, “For those of us who are healthy, we may take these processes for granted. Even if one step in these processes doesn’t work, it has horrific consequences. We should be thankful to Hashem for the thousands of times on a daily basis that they happen without issue.” 80

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Who’s Guiding You? Is the practitioner you’re seeing right for you? Just like the term “nutritionist,” “health coach” is not legally defined and so can be used by anyone, regardless of education or experience. One Intuitive Eating certified health coach, who has since moved on to other projects explained to me, “A health coach is not meant to treat medical or psychological conditions. They are meant to help people figure out how to incorporate healthier choices and activities into their lives, often by helping them to follow the guidelines provided by a healthcare practitioner. The job of a health coach is to help a client move forward by using readily available tools, such as meal planning, scheduling, or mindfulness activities.” A responsible health coach will never give advice specific to a medical condition but will know to refer out. Dina Spielman, a nutritionist in the UK, holds a BSc in Nutritional Sciences and uses her education and experience to counsel adults and families away from food-fear and into a more comprehensive view of health, which includes mental and spiritual aspects, as well as the physical. She counsels according to Intuitive Eating principles, guiding clients toward release from food obsession and instead embracing the idea of using the body and basic biological signals to determine food choices. Dina chose not to become an RD due to the difficulties

of pursuing the dietetic internship while raising a family. “I wish people knew that nutrition isn’t set in stone; it’s flexible and is not something one can force themselves to do—your mind has to work with your body’s needs.” Alyson Roux, MS, CNS, MFA, of Alyson Roux Nutrition, is a certified nutrition specialist, commonly known as a “nutritionist.” The CNS credential indicates a completed nutrition education at an accredited university and intense supervised training. The CNS credential, like the RD credential, is formally recognized by the medical establishment. “Because it is newer, most people are less familiar with it. The training is very similar to that of an RD.” In some locations, a nutritionist could be someone with a PhD in nutritional sciences but could just as likely to be someone who read a book or completed an unsupervised, unaccredited online course in nutrition. If you would like to verify educational credentials on your own, be sure to obtain the professional’s legal name, then head over to the National Student Clearinghouse where, for a fee of $14.95, you can access the degree, title, major, and year of any graduate from any accredited school in the United States.

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HEALTHCARE INNOVATORS

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The Perfect Birth What if I’d love to have a homebirth experience, but that feels unsafe to me? By Libby Silberman

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“If you can’t beat ’em, join ’em,” is the wise adage we were raised on. Two choices when faced with an obstacle. I’m about to introduce you to a third way of doing things. A better way. Make your own team. That’s the option Refuah Health Center visionaries chose when the COVID-19 pandemic plagued the globe, with hospital regulations too complicated to navigate. Women,

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in the most vulnerable moments of their lifetime, had to give birth alone in hospitals, where they feared germs and contamination. Many expectant moms were afraid that hospitals would be too overflooded with COVID patients and they wouldn’t receive care. As Refuah midwives recall, women neared their due dates with mounting anxiety and panic instead of excitement and joy.

Activists campaigned tirelessly on many fronts, but results were grossly limited. It was time to create a new team. Eight months into the pandemic, The Esther Deutsch Birthing Center at RefuahHealth was born. Now, women could give birth in a safe, comfortable atmosphere that literally feels like home. Only better than home. And the fact that it’s locat-

I didn’t realize how much better birth can be. I was so relaxed that I delivered after less than half my average labor duration. bread and meditation). More and more women have been enjoying home births with a private midwife. That’s wonderful, but no one wants to be the one who ends up in the minute percentage of home-birth disasters. Things shouldn’t go wrong, but what if they do? According to ACOG (American College of Obstetricians and Gynecologists), home births are associated with a doubled risk of perinatal death, and a tripled risk for of neonatal seizures or serious neurologic damage. While many crave the comforts of a home birth, practical realities can render it somewhat unsafe.

ed at the doorstep of Monsey’s and New Square’s Jewish communities on Route 45 only ups its likeability factor. Interestingly enough, the inauguration of The Birthing Center at RefuahHealth comes in an era where home births are gaining traction worldwide, due to the back-to-nature practices that have been making a comeback (think sourdough

Enter The Birthing Center at RefuahHealth (cue the drumroll). The melding of the comforts of home birth with the professional components of a hospital birth. Win, win, win. Win. Did I say win? Chief Medical Officer Dr. Corinna Manini calls this venture a “pretty special, unique experience,” underscoring the elements of the quiet and relaxed environment as well as the exceptional group of midwives staffing the birthing center. The Birthing Center at RefuahHealth was a dream come true for Esther Blier (name has been changed), a Monsey resident. She can’t wait to

leave the hospital and get back to her comfortable home after birth. I reach out to Esther to hear more about her birthing center experience. It is 2:00 AM on my end of the world and 7:00 PM on hers. “Please, excuse my timing,” I say apologetically, as I realize the inopportune timing of my call. I hear a cacophony of children and a baby crying. During pauses in our conversation, I hear her encouraging a reticent kid to open his mouth for another bite of yummy chicken. Another kid clamors for attention in the background and I berate myself for not being more considerate when placing transatlantic phone calls in differing time zones. “I’m just calling to set up a time that works for you.” “Yes, we’ll have to talk a different time,” she says, sounding harried. “What’s this about?” “I wanted to hear about your birthing center experience. Honestly, no rush. I understand it’s not the best time for you to talk now.” “Oh, the birthing center! That I want to talk about right now! Please, please, let’s talk about it now.” I laugh. “No, it’s really not important for right this minute. I’m just call-

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ing to schedule a conversation for a different time. And I myself am done with my workday.” (Public service announcement: for best results, do not work until 2:00 AM. You’re welcome.) “I’m so elated about my experience that I want to talk about it now,” she insists. So, I end up hearing the short version of her experience while half asleep on my couch that night, and the longer version during our scheduled conversation a couple of days later. And that’s when I knew we were onto something. Because it’s one thing to learn all about The Birthing Center at RefuahHealth from the staff members and from their promotional materials. It all sounds so amazing and lovely and perfect and why-not? But it’s altogether a different level to hear feedback as raving as this from a person I hardly know (a friend’s friend), someone I randomly reached out to in her most chaotic hour of the day. “One thing I loved at first sight was the quiet,” Esther shares when we finally have a more peaceful conversation. “Hospitals are noisy and bustling places, and I dislike medical intervention in general. I can get pretty anxious in the hospital. On the other hand, the birthing center staff gave me lots of space to do my own thing; in fact, they encouraged me to do things my way. I was so calm.” “I sincerely believe that childbirth is a natural life process that Hashem has bestowed upon womenkind. For the most part, a woman’s body knows how to carry and deliver a baby intu-

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itively. There’s no need for intervention if all goes well. I delivered my first three children in the hospital, and really, I had okay experiences. Good experiences, even. But this experience was out of the ballpark. I didn’t realize how much better birth can be. I was so relaxed that I delivered after less than half my average labor duration! I really think relaxation contributes loads to a quicker labor.” “Who was there with you during the birth?” “Whoever was in the facility was there just for me-- there were no extra people. I came with my husband and doula, and was cared for by midwife Tonya Singer, and nurse Cheryl Jemmott. Both were fabulous, gentle, and professional. The fact that there were no other people around was so amazing. I didn’t feel like I’d just joined a hectic hospital facility. I felt like a pampered princess. “I don’t want to mislead you,” Esther interrupts her own train of thought. “Delivering in a birthing center is not for everybody. They don’t offer epidural in the facility. I don’t like taking it, so for me that wasn’t an issue. I try to manage my pain with natural things like water, which, incidentally, is total magic.” “How do you feel about the short stay? I’m told that women can leave as soon as four and a half hours after birth! Is that correct?” “Yes, it’s true.” “How did you feel about that? Didn’t you feel you needed some more time to recover before returning home?”

“Honestly, it was a huge consideration for me, but no one pressured me for a decision in advance. They let me know that they were okay with getting an answer from me later on. I ended up notifying them once I was in labor that I wanted to deliver there.” “How would your labor impact your decision?” I want to know. “Not the labor itself as much as the timing. I decided that if I seemed likely to deliver in the morning, later in the day would probably be much too soon for me to return home with the baby. But I ended up going in toward evening, so I knew I’d have the night to recuperate. Which is exactly what happened. I delivered at 9:30 PM and was discharged midday the following day. “And, as funny as it sounds, I also decided that if my house was clean and inviting for me to return to, I’d go to the birthing center. If my house would have been messy at the time, I’d have gone to the hospital—just to delay my homecoming.” “And perhaps give your husband or cleaning lady a chance to straighten up.” Esther laughs and agrees. “Can you walk me through your experience, from when you arrived until you returned home with your baby?” “No problem. So, we decided to go to the birthing center, as I told you, in the last minute. I arrived with my husband and doula at around seven in the evening. “First, my baby and I were both

checked to ensure it was completely safe to deliver in the birthing center. Then, I got into the bathtub, which, by the way, is huge. I even took the birthing ball into the tub. My doula directed the shower to spray on my back during contractions. I spent some time on the birthing stool. “I delivered in a large, comfortable bed in the most optimal position that felt just right to me. The birthing center staff was very easygoing about allowing me to do my thing, which is the ideal way it should be.”

"They encouraged me to do things my way, which made me so calm."

A huge factor for Chana Leah, a mother who recently delivered a baby boy in The Birthing Center at RefuahHealth, was the fear of COVID regulations postpartum. At The Birthing Center at RefuahHealth, all of her concerns—including those in regards to the regulations—were seamlessly resolved. By making the choice to give birth there, she ended up having the perfect birth experience, with the help of Hashem, giving a gift to herself and her growing family.

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Up for Discussion

Here are some questions women have been asking as they wonder whether The Birthing Center is the right destination for them. Questions have been answered by The Birthing Center at Refuah staff

Do you think that delivering at The Birthing Center is one hundred percent safe? It’s a great question, and an important one to consider. First of all, we are licensed by the State of New York as a safe alternative to delivering in the hospital. Second, we don’t take safety considerations lightly. We honestly evaluate each woman, her birthing history, and her current health status to give her the most accurate assessment of whether she’d be a good fit for The Birthing Center at RefuahHealth. A recent study conducted by The National Birth Center Study, published in the New England Journal of Medicine, evaluated over 11,000 women seeking neonatal care in birthing centers. They concluded that birthing centers are a safe and acceptable alternative for women who are eligible. In fact, the rates for C-sections were

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astonishingly lower, compared to standard percentages.

Can you tell me what you look at in determining whether I am eligible to deliver at The Birthing Center? I’ll give you just a few, but during your prenatal appointments we will discuss a couple more. • You must be 35 years old or younger • You must be medically fit—meaning, you do not have any underlying conditions, including endocrine, heart, lung, or kidney issues • You need to see Refuah midwives

for your prenatal care. • You must have low-risk pregnancy needs, which means you cannot deliver twins at The Birthing Center, nor deliver a baby that appears with breech presentation. • You need to have had four or fewer uncomplicated births.

What happens if I need pain relief? We offer several types of pain relief, including hydrotherapy, massage, and homeopathy, and Birthing Center team support. Birthing is a natural and reflexive function of a woman’s body, and by educating oneself, one can significantly reduce pain using their resources to manage their labor effectively. As a side note, hydrotherapy is known to be “the epidural of the midwives,” successfully cutting as much as 75 percent of a woman’s pain. If you plan on taking an epidural, the hospital is a better option.

I’m low-risk and don’t anticipate any complications, but the unexpected can arise and that makes me apprehensive. Are you equipped to deal with the unforeseen? Again, an important question. For starters, we carefully vet women before giving them clearance to deliver at the birthing center. Having received clearance, if you are in labor and our team feels you would do better in a hospital setting (for example if your labor is protracted), a midwife will take you to Good Samaritan Hospital to deliver. If we anticipate a more challenging delivery, we will transfer you to Westchester Medical Center, where the maternity department is staffed by an experienced team of qualified obstetricians, neonatologists, and sub-specialists.

Is The Birthing Center at RefuahHealth covered by medical insurance? Yes, if you qualify to give birth here, your birth can be covered by your medical insurance. The reason for that is that we are accredited by the New York State Health Department and staffed with licensed health professionals.

What’s essentially the goal of a birthing center as opposed to giving birth in the hospital? We look at it like a cross between a hospital and a home birth. We sincerely believe that birth is a normal, natural process that a woman has the privilege of experiencing in her life. Of course, there are situations in which a woman needs to have medical care, and surgical deliveries have saved thousands of mothers and babies. But if an expectant mom anticipates an uncomplicated delivery, there’s no reason to intervene medically. Statistics show that women experience shorter labors in the birthing centers as opposed to hospitals, due to the relaxed atmosphere.

How soon after delivery can I leave the birthing center? It varies. We check mom and baby after birth, and if we ascertain that both are doing okay, your bleeding is under control, and the baby is successfully breastfeeding, you can be discharged roughly 4–8 hours after birth.

Wow! All women are discharged by 23 hours and 59 minutes postpartum. A birthing center caregiver as well as a pediatrician visit the new mom at home to ascertain that she is recovering smoothly and that the baby is doing okay.

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Around the Table with Birthing Center at Refuah Health midwives Because there’s nothing as reassuring as knowing exactly who your caregivers are in a time when you need all the support you can get

C O T B S

Catherine Cano, CNM Olive Crone, CNM RN Tonya Singer, CNM, MSN Brynne Love, CNM Stephanie Abraitis, CM

Hi everybody! I’m so glad to be here today! S

Hi, I’m so glad to be here, too! N

And two new team members: E Eve Rosenstock, CNM N Nicole Primoff, CNM 90

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Hi! E

Hello! Thanks for taking the time to join me here to chat about The Birthing Center at RefuahHealth. I’m eager to hear all

E Sure. I’m a Certified Nurse Midwife as well as a Certified Lactation consultant. Prior to getting my midwifery degree, I worked as a labor and delivery nurse for over 15 years.

Nine years ago, I became a certified lactation consultant after I noticed the tremendous need in the community. But really, my passion was to eventually be a midwife and help other women have the same amazing birthing experiences that I had. That’s beautiful. How was your initiation to Refuah’s team? E

As a nurse, I always loved working with the midwives and I was eager to join the “team”. When I finally did join them, I was welcomed with open arms. How about you, Nicole? Can you tell us a little bit about yourself? N

I grew up in Vermont and now live with my family in Beacon, New York, where I recently gave birth to my second daughter at home. I graduated from the Yale School of Nursing after working in policy and advocacy at Doctors Without Borders/Médecins Sans Frontières (MSF) for five years, where I was inspired to start my own clinical career. Throughout my clinical and professional experiences, I have been fortunate to practice in home, birth center, and hospital settings. Like Eve, I’m also really passionate about lactation support and am a Certified Lactation Counselor. I’m honored to be part of the long midwifery tradition of supporting clients through compassion, education, and evidence-based practice. Thank you, Eve. Now, can the rest of you introduce yourselves? about it. First of all, I’m told that two of you are new to the staff. Can we have the two of you introduce yourselves? E

My name is Eve Rosenstock and I’m a midwife at The Birthing Center at RefuahHealth. I’m so excited to be here! N

And I’m Nicole Primoff, also a certified nurse midwife at the birthing center. It’s a pleasure meeting you, Eve and Nicole. Can you tell us about yourselves?

Catherine Cano CNM: I am most importantly a mom of two sons (ages 5 and 8). I have been practicing at Refuah for the past three years. I received my training at New York University and have practiced in multiple settings over the past nineteen years, including at Maimonides Medical Center (11 years), North Hudson Community Center, and Brooklyn Birthing Center. When I gave birth to my oldest, I stopped working in

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a hospital setting in order to have greater freedom with shifts. Instead, I practiced during the day in a New Jersey clinic. But I really missed being at births and I was miserable. By the time my second child was two, my husband encouraged me to go back to delivering in hospitals because I was feeling so unhappy. One of the reasons why I came to Refuah was because my kids are in school in Chestnut Ridge, which is only a 15-minute drive from Refuah Health Center. I also wanted to answer a question I get all time. How do I manage my family life when I’m doing 24–48-hour shifts? My mom is my hugest support system. Although she lives in Queens, she spends the weeks with my family in Montclair, New Jersey, and holds down the fort. T

Tonya Singer, CNM, MSN: I've been a midwife for seven years and have practiced as a labor and delivery nurse prior to that in community hospitals as well as in large city hospitals. These days, I welcome new babies in Good Samaritan Hospital as well as at Refuah’s Esther Deutsch Birthing Center. B

I’m Brynne Love: I’m known as the gray-haired lady in the staff, something that breeds lots of trust around here (laughs). In fact, I just turned 57 yesterday. I’ve been practicing since 2005 in many different settings, mostly in hospitals in New York and New Jersey. It’s been two years since I joined Refuah and I think it’s the most incredible place.

achieving good health practices. S

Stephanie Abraitis I’m a board-certified midwife. I received my master’s in midwifery from SUNY Downstate Medical Center in Brooklyn, New York. Prior to coming to Refuah, I provided full scope midwifery care at hospitals and private practices across New York City. In 2015, I began providing midwifery services at a hospital in Brooklyn. These days, I deliver at Good Samaritan and at The Birthing Center at RefuahHealth. I have supported and cared for women in low to highrisk pregnancies, as well as intrapartum, postpartum and post-operative care. My passion is to help women achieve their desired birth experiences. It’s a pleasure meeting all of you! You seem to be an incredible team, entirely devoted to women and childbirth. What else do you enjoy doing? T

In my free time, I enjoy spending time with my two daughters and husband, as well as staying active doing CrossFit classes and running. B

I love swimming and hiking.

I am deeply passionate about labor and birth. O

Olive Crone, CNM RN. I have 30 years of OB/GYN experience in London and New York. Prior to moving to the United States, I completed nurse-midwifery training at the West Middlesex Hospital School of Midwifery in Isleworth, Middlesex, England in 1982 and later received my midwifery degree from Downstate Medical Center in Brooklyn, New York in 1990. I have worked in a number of settings before coming to Refuah, including the labor and delivery unit at Columbia Presbyterian Medical Center in New York City, Bellevue Hospital, and community health centers in the Monsey and Suffern areas. I enjoy working with women of all ages, assisting them in

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"I think the mom feels very pampered, very doted over, and very special."

In a perfect world (in which I actually have spare time), I love gardening and nature. I also love animals. In fact, we have a dog and cat. I grew up in Queens, a real inner-city girl. My love for nature brought us out here to New Jersey, where we enjoy a more relaxed setting. As a practitioner who has practiced in other settings, what do you believe makes The Birthing Center at RefuahHealth unique? E

The extent to which the staff extends themselves to fulfill the community’s needs in a culturally sensitive way. I also appreciate that Refuah pays attention to all the tiny details. N

The Birthing Center at RefuahHealth offers families a unique home-like experience with the direct connection

to the hospital system if greater support is needed. The connection it has to the clinic, both physically (since it’s right next door!) and through the continuity of providers, is well suited to providing holistic and personal care for women seeking prenatal and birth care from the midwives. B I find the specialized care very unique. Usually, when a mom labors in the birthing center, she’s the one and only person being cared for there. I think the mom feels very pampered, very doted over, and very special. That obviously doesn’t happen in a hospital where you have nurses rushing from room to room trying to serve everyone. S

I think that the way women have the freedom to labor naturally and the ability to do whatever they would like during labor is very unique. C

What’s unique at Refuah is how the staff is very warm and family-minded. Although we are part of a huge orga-

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nization, we are definitely not an institution. I remember that when I first started out in the midwifery practice at Refuah, the director was adamant about not becoming a “factory.” Kids and family members are welcome in the office. We take the time to talk to people and really get to know them. T

In a birthing center setting such as the one we have at Refuah, women get to experience labor and childbirth as women have done in the past for hundreds of years—surrounded by kind words, gentle hands and great care. It is a safe environment for normal physiological birth, which means letting the woman's body labor naturally. This usually includes eating when hungry, drinking, and staying upright and moving around in labor.

Can you share an amusing or heartwarming anecdote with us? T

I've been with Refuah for a just over two years. One of my favorite parts of being a midwife here is when women come back for subsequent pregnancies with the little toddlers I helped deliver. B

There’s something that really amuses me all the time in the birthing center. When women deliver in the birthing center, they don’t want to leave. We make them so happy and so comfortable and it’s hard for them to go. They try bargaining (“We’re not ready to leave yet!”) but unfortunately, that’s just part of the protocol here. C

How many babies have you delivered to date? T

I’ve been at over 500 births.

I love meeting the people that I delivered as babies. It’s something incredibly fascinating—that little baby turned into a mature human being. My dream is to deliver a baby from a mom that I have delivered.

I must have delivered at least 1,000, but regretfully, I lost track a couple of years ago. C

I used to keep track, but 19 years is a long time and I really have no idea.

Well, if you’ve been delivering for 19 years that’s not too far off… C Right. When that happens, it’ll be so, so exciting.

You’ll write your book! How would you describe your impressions of The Birthing Center at RefuahHealth? E

Welcoming, warm, homey feeling yet professional care. B

Like a spa. Or a nice hotel. The rooms are pleasant and pretty. N I am new to the practice – and the midwives and patients I have already seen have been incredibly welcoming. It’s a great community! C

The staff is so special – how they care about each other. When a staff is cohesive, they function much better. Ladies pick up on that trust. Another strong element is how we care for each patient as an individual. Our goal here is to make people feel special, not like just another woman.

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(Grins) Right, that’s why we have people like you. And here’s a real funny one. I’ve been practicing for many years and have always had an obsession with delivering a redheaded baby. And in my entire career, I never had that opportunity. Until I came to Refuah… In my time with Refuah, I delivered four redheads! Anyone have any unique birth stories to share? (instant pandemonium ensues, as birth stories are tossed about) C

Well, I have delivered babies in cars several times. Here’s just one. We got a call from security that there’s a woman that just can’t get out of the car. Thank G-d the labor and delivery ward is on the first floor of Maimonides Hospital (where I was practicing at the time) so we were able to get out fast. I grabbed a birth kit and went running, followed

closely behind by nurses. We opened the car door and the nurses stood around the car to offer some privacy. The birth happened soon after. The baby looked great, and the nurses wrapped him up and ran upstairs with him. We then helped the mother into a wheelchair and rushed her upstairs to deliver the placenta. Is there anything else anyone would like to add? C

I want people to know that even if they are expecting baby number nine or ten and are feeling like experts, Hashem throws new things at us all the time. Each pregnancy is unique to that child. I’ve been practicing for many years, and every birth has been special and unique. B

Any woman choosing to deliver in The Birthing Center at RefuahHealth is in for a real treat. C I also wanted to say that being a midwife is not a career; it’s a privilege, a life choice. I feel very blessed.

Thanks for joining me today. It was wonderful meeting all of you. Loads of luck and happiness!

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SAMPLE

SAMPLE By Libby Silberman

WELLSPRING / JUNE 2021

Experiment: Sourdough Wellspring readers have had the opportunity to send a dare my way, and ahem, thanks to all of you who think I’m that brave. I am honored. But, I will not be eating plain grass nor fasting every other day anytime soon. I hope to try some of the less icky-sounding ones in the future and share my findings with you. Of all people dotting the globe, it was actually a friend of mine who threw the dare into the circle for this month. Funny, the way things work. Sarah, hi. Thanks for the dare. All of you lab guests, hi hi. Without further ado, let’s get to work. If you try this at home, do let me know so we can include it in the greater study of the subject.

To libby@libbysthesample From sarah@oldcanadianfriend Date 10 Dec. 2020 2:33 PM Subject new baby

Hi, how are you? My new baby is acting up. I think I’m quitting. How’s your new baby doing?

Hey hey hey. Your faithful old Sample’s here, none worse for the wear.

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SAMPLE

To sarah@oldcanadianfriend From libby@libbysthesample Date 10 Dec. 2020 3:05 PM Subject new baby

Thanks for asking, you’re so sweet. Baby is doing okay. It’s the new mother who’s having issues. No one ever told me that these things smell! And need so much work! Twice-a-day feeding? And burping? Poor thing, what’s your baby doing to you that you’re thinking of quitting already? That’s very unlike you. How are the older kids adjusting to the new addition?

To libby@libbysthesample From sarah@oldcanadianfriend Date 10 Dec. 2020 10:18 PM Subject new baby

They say it smells…

WELLSPRING / JUNE 2021

To sarah@oldcanadianfriend From libby@libbysthesample Date 11 Dec. 2020 8:20 AM Subject new baby

They’d have to be quite right for thinking so. Mine keeps separating. The water goes to the top and the gooky part to the bottom.

To libby@libbysthesample From sarah@oldcanadianfriend Date 11 Dec. 2020 9:05 AM Subject new baby

Same here! Wonder if it’s the cold weather.

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SAMPLE

Sarah and I are new moms to little jars of sourdough starters. Sourdough is a natural form of yeast that needs to be nurtured for a while before it’s used to bake bread. It feels like I’ve got a new baby in the house. How in the world did I get myself into this? If you know me, you know easy is my middle name. I will eat sliced vegetables because chopping veggies for a salad takes 30 seconds longer. I buy dips for Shabbos because, well, why make a perfectly clean Braun dirty with tomatoes or grilled eggplant when the store-bought version tastes just as good? I don’t bake much because baking means measuring cups and spoons and who has time to wash them? Cooking is fine because it’s a little bit of this and a little bit of that, okay. On the rare occasions that I do bake I use eye-measurements with disposable cups and disposable spoons and mix it all straight into the baking pan. So, how does Mrs. Easy-Does-It get convinced to not only bake her own bread but actually build the natural form of yeast for it, the kind that doesn’t do well with kitchen shortcuts? 100

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Peer pressure for one. Sourdough is so trendy these days (who’s saying “Hello?! Good morning, America. That is so 2019”?), I was seriously feeling left out of the loop. And the marketing they’ve been using is plain evil good. All those health benefits for two. Did I ever tell you how gullible I can be? Sourdough bread is sky-high in probiotics, low in gluten, filling, energizing, and filled with nutrients that make your body happy. It’s part of the retro religion that’s been climbing the ranks of 21st-century conversation. Baking with sourdough is going back to the way bread used to be made. Way before yeast became a staple at every corner grocery. Every good housewife would once upon a time have a crock dish near the hearth that they would faithfully nurture every day. It all began when I chanced upon an ad with good graphics and compelling copy. Minimize your carb intake by switching to sourdough today! Sourdough creates powerful probiotics in your gut which will reduce inflammation. The bread becomes a protein and is incredibly satisfying. Never feel hungry again! It’s easy! To sign up for our webinar on building your own starter click here. But you know how it is when you learn a new word— you end up finding the word in every magazine article and every ad you come across! The word sourdough started popping up on online groups, articles, and recipe chats. It was more than just healthy. It was a fad. A raging fad at that. When Sarah heard I was up for Sample, she reached out to me in a polite kind of way. We’ve been friendly via the forum I ran during the COVID lockdowns, #eatcleaninquarantine, and we’ve maintained contact since. In fact, I had the honor of hosting her family (including four deliciously cute daughters) for Shabbos about a half year ago. Now she was thinking about me. Of course. She’d scheduled a private Zoom class with health coach Malka Kornreich of Givat Ze’ev to learn the basics of sourdough. Yup, the same health coach who trained me in fermenting vegetables. (Who remembers that, please raise your hand.) Here’s an authentic excerpt from our correspondence that night. Literally, I just copied this from my inbox.

“No pressure, but if you’re interested it would be really fun if you join!” Say the words “no pressure” and I’m on your case. Because the word no pressure, no matter what you’re talking about, is the most pressurizing thing for me. In a good way. I get this zap of electricity through my spine that propels me to act. No pressure, my foot. Anyway, Sarah lives far enough to make me excited to see her via Zoom. So I agreed. We ended up having the class (not the next day but a few months later). On a dandy morning that was somewhat chilly, I birthed a rather uncute new baby that had to be incubated in a glass jar. Baby and I were discharged with strict instructions for feeding, burping, and resting to help it develop. At first, I plunked the jar on counter. But, later that evening, I entered my kitchen for a glass of water and felt something eyeing me balefully from a glass jar in the corner of the counter. I freaked out. I scooped up the jar and deposited it in my pot drawer. I fed the starter faithfully twice a day, some flour, some water, and stir. I watched the little starter go bad, I mean, go good, as it started fermenting and frothing in its little jar. Eow. But that meant I was doing great. I watched my jar for the next two weeks—its moods, its bubbles, and impudent separation of matter within. I alternated between being absolutely grossed out and super fascinated by the bacteria growing away. Finally, the end to my challenge was in sight. After several weeks, I baked the bread! Sarah and I attended another Zoom session with Malka Kornreich to bake our breads. We made challah and medical bread while following Malka’s directions. What no one warned me was that I wouldn’t be enjoying my bread anytime soon. The challah dough required making a predough, called a “sponge” in sourdough lingo, and letting that rest for another 12 hours before adding the rest of the ingredients. The medical bread dough needed a whopping three more days of fermentation in glassware in the fridge. So there, if I’ve learned anything throughout this painstaking process, it’s gotta be patience. Determination comes in as a close second. If I’ve honed any of these (hard-tocome-by) traits by daring myself to try this, well, methinks it was worth it.

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The jiffy kind of instructions on how to make your own sourdough starter: If you’re like me, you can follow the directions below. If you’re anything like Sarah, please sign up for a sourdough starter seminar and Google everything and anything about how and why and where. (Well, it sure is useful to have such friends.) Supplies you’ll need: Glass jar with airtight lid (from Amazon or any local housewares store) Filtered water Himalayan pink salt or sea salt Whole-grain flour (i.e., spelt, whole wheat, barley) 1. Pour one cup of water and one cup of flour into your jar and mix it well. A wooden spoon is preferred (but if you’re eyeing the dishes in the sink ruefully, use a plastic implement). 2. Store the jar in a temperature-controlled place. Cabinets, drawers, and countertops all work. Be mindful not to expose the jar to UV rays.

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3. That’s it! Just kidding. Now, it becomes a living being. Watch bubbles form on the surface of the starter and you’ll know it’s breathing. Add 3 tablespoons of flour and 3 tablespoons of water twice a day and mix well. Repeat this step for one week. 4. The starter is technically ready to use! Waiting longer can boost the life and health properties within the starter, as can the next few pointers. 5. You need to start discarding a little bit to amp up the fermentation within the jar. Pour off around a half cup to a cup from the jar. Just like excretion is a crucial function of human life, so too, discarding some of your starter encourages further development of the healthy properties in your starter. You can use this discard in sourdough bread recipes or pass along to friends to try using in recipes. Discard a little bit every few days from here on. 6. After you discard some of your starter, the starter is quite stable. You can cut feedings down to once a day in order to keep it alive. It is important to note that just like the food intake of a ten-year-old child is larger than the food intake of a toddler, you need to up the amounts of flour and water by small increments to suit the needs of your growing pet. 7. Keep on using your discard in recipes and enjoy your newfound healthy hobby.

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Fabulous Recipes Using Your Sourdough Starter Ch

lah al :

This bread takes time and effort to prepare, but according to enthusiasts, it’s the real deal. Step 1: Combine the following ingredients in a 3-liter jar: 2/3 cup starter 1½ cups flour (I used white wheat) 1 cup water Mix well and let sit on counter for 12 hours, covered with a towel to block out UV rays. This is your “sponge.”

2.2 lbs. flour (I used white spelt) 2 cups water 1 Tbsp salt ¼ cup honey ¼ cup oil (I used canola, but you can use olive oil for a healthier option) 2/3 cup sourdough starter Preheat oven to 425°F. Combine ingredients in a large mixing bowl and knead dough until smooth. If dough is sticky, add some oil and flour. Cover the bowl with a towel and wet the towel slightly. Let rise for at least 12 hours. After 12 hours, braid challah or shape rolls. (I made rolls, egged them, and sprinkled garlic powder and salt on top for a tasty topping.) Let rise another 20 minutes near warm oven. Lower oven to 350°F and bake rolls for about 20 minutes, challahs for about 40 minutes.

Step 2: After 12 hours add the following ingredients to the jar: 6 cups white flour 2 cups filtered water 1 Tbsp salt Mix with wooden spoon until combined, then grease with a bit of oil so mixture doesn’t stick to jar. Step 3: Allow to ferment for 3–5 days in the glass jar in the fridge. Ferment longer for more probiotics! Step 4: After 3-5 days, remove from fridge and bring to room temperature on the counter. Preheat oven to 425°F. Divide dough into 3 loaf pans. Optional: Before baking, carve an x-shape on surface of dough and sprinkle with za’atar or garlic powder and salt. Cover with foil and bake for 45 minutes.

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Health benefits of Sourdough How the actual bread baking went over: Fermentation lends itself to a better, more authentic-tasting bread. Rumor proven to be true, ahem, some of the time.

Challah dough recipe: I felt sorry to put my first-attempt sourdough challah on my Shabbos table that week. What if the results were horrid? Would my gracious family and guests have to pretend they love it? So, I shaped some rolls out of the dough too. I sprinkled garlic powder and a bit of salt and top. Sarah shared an idea she found online: place a pan with water in the oven (lower rack) to help the rolls retain their moisture. I did it and it really helped.

The taste test: The rolls were pretty dense and wet inside, but so, so tasty. Two baby-fistsized rolls filled me up like four slices of whole wheat bread.

Medical bread: I sprinkled za’atar on one loaf and egged the rest. It didn’t have much taste and was not very fluffy (read: flat and hard). I managed to eat it by telling myself how virtuous I was to be feeding my body all these healthy things. No one else agreed to try the medical bread yet. They’re probably graciously leaving it all for me. 104

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Lowers the gluten profile in your bread, which is healthier for your digestive tract. Extremely satisfying (I had two tiny rolls and stayed full until lunchtime) Great taste (awesome flavor achieved via fermentation) Low in calories (no unnecessary ingredients) Real-deal organic Great for digestion (because it’s predigested through long fermentation) Like many breads, sourdough is an excellent source of most B vitamins, especially folate and iron, which are responsible for the production of red blood cells. Sourdough also contains important nutrients to support the function of the immune system and wound healing. In fact, some research suggests that the fermentation process improves the bioavailability of fiber and some minerals, in comparison to other breads. The fermentation process and higher fiber content also make it a great carb choice for those with type 2 diabetes, by naturally lowering the glycemic response as a result of the increased fiber.

Tra la la la…results! Finding #1: I will not try making my own sourdough starter again. At least not until my kids are all married and I retire. It takes an extra two minutes a day, but I don’t have space in my brain these days to remember extra things that are not crucial to life itself. Finding #2: Baking sourdough challah/rolls is extremely simple. If I’d get ready starter from a friend, I’d bake them. It’s pretty much like baking regular rolls (with longer rising time).

RESTORE! your sense of smell & taste enjoy your food once again

Finding #3: I love sourdough bread. It tastes authentic and thick with nutrition. It fills me up like nothing else can. Finding #4: In the event that Findings #1 and #2 seem to be contradictory, I can always buy sourdough bread at inflated prices. Finding #5: I’m writing Finding #5 at the behest of a certain sourdough fan I heard was stopping my experiment: Do not give up after the first try! Try again. It will be better second time around. (I did continue taking care of my starter after my initial bake session, but when I found myself skipping feedings, I knew it was time to give up and write this article .) Recipes courtesy of Malka Kornreich

Curious about a health fad but don’t want to be the experimental subject just yet? I may want to experiment with that! Send a message to info@ wellspringmagazine.com, subject line “Libby’s the Sample.” Meet you in the lab!

find it in your local health food stores

for ANY questions or comments: releafhealing@gmail.com WELLSPRING / TAMMUZ 5781 105

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Cup of Tea with

Dr. Aviva Klugmann, AuD LOCATION:

Dr. Aviva Klugmann

Monsey, New York

OCCUPATION: Audiologist

YEARS IN THE FIELD: 4

PASSION: Helping people hear better

SHE WISHES PEOPLE WOULD KNOW: the detrimental impact of neglecting hearing loss

By Libby Silberman

WELLSPRING / TAMMUZ 5781

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A Audiology requires a doctorate-level degree, which means no shortcuts for an aspiring practitioner in the field. But Dr. Aviva Klugmann is passionate, driven, and committed—with seven years of schooling under her belt, including BA and doctoral programs. She completed her doctorate in Montclair State University while living in Passaic, New Jersey, where her husband learned in kollel and taught at nights. After finishing her internship at RWJ Barnabas Health, she practiced in Hackensack University Medical Plaza. More recently, she opened a private practice in Monsey, New York, where she currently lives with her husband, a high school rebbi, and her four adorable daughters, ages zero to six. The daughter of Brooklyn-based Dr. David Ziemba, medicine was a natural extension of Dr. Klugmann’s upbringing. “Both my father and my mother, Mrs. Blimie Ziemba, are paragons of devotion to Klal Yisrael, and they inspired their children to follow their example,” she says. She attributes all her ambition to a supportive husband and her parents and in-laws “who are somehow completely dedicated to their families and the klal at the same time.” Similar to the way her parents are completely committed to raising standards of kindness in medical care, Dr. Klugmann is on a mission to increase access to and awareness of auditory health within the frum community. As an audiologist, that’s what she does every day. 108

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“What exactly does an audiologist do?” I want to know. Lots, Dr. Klugmann tells me. Audiologists generally test and treat hearing and balance disorders. There is also a wide range of specialties including cochlear implants, vertigo, auditory processing, newborn hearing screening diagnostics, tinnitus, hearing aids, and more. Audiologists practice in a range of settings, including hospitals, ENT practices, schools, private clinics, rehab centers, and interestingly enough, the military. Dr. Klugmann specializes in the treatment of age-related hearing loss and holds an added license in hearing aid dispensing. Audiology is definitely not the same-old beaten path, and I wonder aloud why she chose this route back in school. Dr. Klugmann recalls the day she decided to become an audiologist back as an undergrad. Her professor showed them a video of a patient being fitted with cochlear implants. In fascination, Dr. Klugmann watched how the doctor turned the implant’s processor on, and suddenly the patient simply…heard! Dr. Klugmann was hooked. Just a flick of a switch and what a colossal impact. “I had been thinking of going into computer programming, which I enjoyed, and it seemed to make sense. But the ability to program the tiniest little computers, then fit them within a patient’s ear and reprogram them to

Not as expensive as you might think. Many avoid hearing loss treatment due to the supposedly high costs of hearing aids. Dr. Klugmann recounts an incident when a 90-yearold woman came in for an evaluation. She’d been struggling with hearing loss since she was about 70 years old. She lived an active life and prided herself on her many grandchildren and attending siddur plays and family seudos and shiurim (although she confided that she couldn’t follow any speech and just smiled back!). Why had she never pursued hearing care? Because her friends had told her that hearing aids were prohibitively expensive.

hear specific sounds, was amazing to me. The fact that hearing devices can be programmed for each individual patient intrigued me, and it still does.” Additionally, as her professor put it, there is an instant gratification in audiology. While other fields in therapy and medicine can be tremendously rewarding, it can take days, months, and even years to see any measure of progress. While hearing better takes effort as well, there is always that “aha” moment when technology turns on a world of background sound. With modern technology, there is almost always a solution for hearing loss. The immediate satisfaction Dr. Klugmann experiences when she watches a patient hear the sounds they haven’t heard in years for the first time is incredible. She suggests watching videos of cochlear implant initial stimulation, especially of children hearing for the first time. The excitement in such situations is so palpable that Dr. Klugmann says anyone who witnesses it would want to become an audiologist, too. It’s that thrilling. “We audiologists have ongoing debates about

“In most audiology practices, like mine,” Dr. Klugmann asserts, “there is an insurance benefits coordinator who always checks for coverage of services before the person is seen for an appointment or consult. Turns out, this woman had been paying for a Medicare advantage plan that provided high-level coverage. She could have gotten a new set about every two years. And she never looked into it because her friends said hearing aids are expensive…” Even if someone does not have high-level coverage, there’s a veritably dizzying range of options for all budgets. As technology gets more advanced, many manufacturers are able to produce lower-cost products with similar features to last year’s high-end. A good audiologist will check your coverage and also give you a gamut of options at different price points. The majority of insurances do cover hearing tests, and most audiologists will discuss these options following a hearing test, at no additional costs. Aside from insurance coverage, there are also some programs that can help with the cost. In grad school, Dr. Klugmann volunteered for the New Jersey hearing aid project, which refurbishes devices (completely recased), and they are basically free for eligible low-income seniors. There are also devices such as captioned telephones (a standard home phone with a screen that types what the caller is saying) that are free as per the ADA. “This is only available to those with hearing loss—I need to sign a form verifying hearing loss,” says Dr. Klugmann, “but I wouldn’t mind such a phone as you can scroll back in conversations and check up phone numbers, details, dates, or anything that the caller said.”

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Our elders have so much to live for, and there is a beautiful symphony of sounds in any given frum family. Why do we brush it aside when a grandparent, the epicenter of the family, is struggling to hear?

whether hearing loss can be considered a disability,” Dr. Klugmann says. Why is that? “Because it’s really a disability by choice. We have patients who choose not to be affected by their hearing loss, and they are not. They simply use technology to compensate. Hearing with hearing aids can be like seeing with glasses, and you can’t call that a disability.” (Note: Depending on various factors, hearing loss can be considered a disability.) “I was once driving on the left lane of a New Jersey highway, unaware that it was illegal,” Dr. Klugmann recounts. “I got pulled over by a stern-faced cop. ‘I didn’t know it was a driving violation to drive in the left lane,’ I tried defending myself. ‘Well,’ he snarled, ‘ignorance is a problem.’ “While it was no fun to get ticketed on that highway 110

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that day, his retort has remained with me since. Ignorance is a problem. I see patients all the time who ignore health problems, and not because they are irresponsible or do not value their health. They are simply ignorant. But, to quote that cop, ignorance is a problem.” Neglecting health issues can be a grave mistake, especially those with irreversible consequences. “One memorable patient came in for a first hearing test around five to ten years after the onset of hearing loss,” Dr. Klugmann recalls. “I looked in his ears and they were completely clogged. That was a quick fix…and a shame he didn’t come in earlier.” Most people ignore hearing loss mostly out of ignorance; they’d rather not think about the options to treat it, and see it as an inevitable part of aging. Other people assume they know the options, and they don’t want those options,

A New World A fascinating phenomenon often plays out in Dr. Klugmann’s practice, in which patients come back to report suddenly hearing nuanced sounds. “I never realized that my dishwasher hums as it works!” “I couldn’t figure out why my car was making a clicking sound—it was my blinkers!” “How come I never knew there were so many birds in my backyard?” The reason for that is that because hearing loss generally happens slowly; people don’t realize what they are missing out on at first. When their hearing is restored, they’re constantly looking around for where all the new sounds are coming from. It is common to find these sounds annoying at first (did you ever realize how noisy your house/car/ workplace is?), but it’s amazing to watch how with time, the brain adapts, and they become normal again.

so they won’t even book a hearing test for fear of the “dreaded” recommendations of hearing aids. Dr. Klugmann is a big proponent of giving patients evidence-based facts, the full gamut of solutions, and allowing them to make their own decisions. One can decide to treat hearing loss or decide not to—but the decision must be based on facts and options, not ignorance. “Most problematic of all,” she says, “is communal ignorance. The less people treat hearing loss, the less people treat hearing loss. There are people for whom it becomes normal to say ‘what?’ all the time, and they feel like that’s still more ‘normal’ than using hearing devices. The problem is that the longer hearing loss remains untreated, the harder it is to treat.” Patients who have neglected their hearing for years, Dr. Klugmann reports, are often unable to tolerate sounds and have difficulty processing speech even once they are fitted

with a good hearing aid. They’ll then say that the hearing aids don’t work, or are too loud, and so it snowballs—they increase the sentiment that hearing loss is just not worth treating—which is incorrect. “It’s also a sad reality for our community because our population’s most valued members are our elders. We spend Shabbos and Yom Tov together, we bring our children to give them their nachas, we depend on their advice, and we value their wisdom. Our elders have so much to live for, and there is a beautiful symphony of sounds in any given frum family. Why do we brush it aside when a grandparent, the epicenter of the family, is struggling to hear?”

Four Things to Know In her quest to present the detrimental impact of hearing-loss neglect, Dr. Klugmann shares four valuable facts.

1. The longer you delay treating hearing loss, the harder it will be to treat. Suppose someone decides not to use a hand or a leg for 5, 10, 15 years. There’s an age-old expression: “Use it or lose it.” This individual will have a lot of difficulty (or need a lot of therapy) to regain the full range of motion of that hand or foot. Similarly, when you don’t maximize hearing pathways for an extended period of time (research shows that most people take an average of seven years from onset of hearing loss until they show up at an audiologist), there is a process called auditory deprivation. Your awesome brain is always reorganizing and adapting based on input (a process called neuroplasticity) and the blurred/ soft sound becomes the new normal. The ability to understand speech gets diminished, resulting in a decreased processing ability, as well as an overall lower tolerance to sound. These changes are not usually reversible. So even if I can give you back the full range of sounds, the pathways to process that sound are “rusty,” and the lack of clarity and comfort are huge impediments to success. It is not surprising that untreated hearing loss is correlated with dementia, depression, cognitive decline, anxiety, lower quality of life, worse overall health, and increased healthcare costs and hospital stays. Many sounds are for our safety—just think of honking cars or a passerby calling “Watch out”—and individuals who cannot hear well are at higher risks for falls. In fact, the Lancet Commission on Dementia Prevention, Intervention, and Care (a global expert health com-

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understand the normal variances of speech.

Devices can be invisible by being placed deep inside the ear canal, so they are indiscernible from the outside.

“It was heartbreaking to see a child who had all the cognitive potential, but had such great difficulty communicating and learning and living in a world of quick-paced sound that she couldn’t process fast enough. Looking at her compared to the rest of the kids in school was a reminder of the wonder of modern-day technology, and how difficult it is to undo years of auditory deprivation. This situation is obviously incomparable to adults (who can usually compensate well without sound) but drove my passion to unite technology and skill and help people hear better, every day.”

2. mission), in a quest of the proverbial “fountain of youth,” set out to look at the modifiable risk factors for dementia. If the disease is incurable, what factors can we change to lower the incidence? And what tops their list as the number one modifiable risk factor? Not nutrition, nor exercise. According to hard facts, it’s hearing loss. (Social isolation and depression are numbers four and five on the list, both independently associated with untreated hearing loss.) On the flipside, research shows that individuals who seek treatment for hearing loss experience better global cognitive function, executive function, processing speed, and visual working memory. Such individuals have better rated overall health, less anxiety and depression, and a better quality of life. Dr. Klugmann is on a mission to bring awareness so people can hear well and have better quality of life, especially in their golden years. So many other factors affecting aging cannot be changed; why not improve the factors that can? “When I was in college,” she recalls, “I completed an internship in a school for the deaf. It was mostly a preschool, as the goal was to mainstream the children into regular classrooms. They got lots of extra intervention as little kids, and usually caught up quickly and were sent back into the district. I was taken by one sweet child, an immigrant from Bolivia, who was the oldest child in the program. At age nine, she was totally incapable of functioning in a regular classroom and had great difficulty in a specialized program as well. “The child had been born deaf in a primitive village and failed to receive care until she was brought to the United States at the age of six or seven. She received loads of therapy, but nothing could make up for the years that she lived in silence. Despite all, she couldn’t speak normally or 112

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A plethora of options are available for treating hearing loss. When you hear the word “hearing aid,” do you imagine an old grandma with clunky beige protrusions that beep when they’re low battery and sometimes emit whistles? Dr. Klugmann wishes people would know how vast is the array of hearing aid devices available these days. When you hear the word “phone,” you probably think of a cell phone, not your grandmother’s rotary phone. That’s because you know that the world has moved on a million times since then (at least!), and you’re aware that there are better ways of placing phone calls (and performing various other tasks, of course). Similarly, that’s how far technology has come in the hearing aid industry. Devices can be invisible by being placed deep inside the ear canal, so they are indiscernible from the outside. Many are Bluetooth compatible, adjustable via apps, and rechargeable. Lately, a giant percentage of teens and adults spend the better part of their day with Apple AirPods, and they even appear cool wearing them. One company even started producing a hearing aid device that meant to resemble the real deal AirPods. This was literally a dealbreaker for many who were hesitant. They are now not only not feeling “disabled,” but they are actually in vogue. “Most hearing-device manufacturers excel at miniaturization, the process of taking high-end technology and fitting it in the tiny space deep in the human ear canal. I take impressions of an individual’s ear, ship it to the company, and they tell me how many features they can fit in the device without it being visible from the outside of the ear. Currently on the market is a device called EarLens, whose goal is to make hearing aids that are as unnoticeable as

contact lenses in the eyes. “As an aside, audiological testing equipment has come a long way as well, using advanced noise-reduction algorithms so patients can be tested outside the traditional soundproof booth when needed. Many audiologists, myself included, own portable sets of equipment so they can offer care to those who are homebound. Since the onset of the COVID era, there have been major advancements in remote options as well, where patients can get care from the comfort of their homes and without exposure to anyone. Most hearing aids are now connected to an app, which allows me to connect to the hearing aid from anywhere and make programming adjustments in real time. Even with the easing of COVID restrictions, these advances are a great asset, especially for my snowbird population. They’ll call me from Florida wanting to hear better now that they’re surrounded by friends or in lots of noisy restaurants. I can make programming changes, and they can use their app to accept the changes, revert to previous, or request further changes. I’m a staunch supporter of old-fashioned face-to-face care (don’t ever trust a doctor who is not), but for certain follow-ups and issues, remote care can be very helpful. ” The bottom line, Dr. Klugmann says, is that there’s no reason to avoid hearing aids. Thanks to current advanced technology, there’s a solution for everyone.

3. Hearing loss does not mean that one cannot hear. This little-known fact about hearing loss is a game changer for many experiencing hearing loss. Some kinds of hearing loss (e.g., high-frequency hearing loss) may cause speech to sound less clear, but just as loud. High-frequency hearing loss does not “lower the volume” of sound for the individual. It only impacts the ability to differentiate between certain consonants. Consequently, the ability to understand speech requires more concentration, and understanding speech against background noise becomes exponentially more challenging or even impossible. Imagine sitting at the Shabbos table with your family, hearing the lively noise, while being unable to make out what anyone is saying. Without a lot of effort, holding a conversation while there are others occurring simultaneously is extremely difficult. It’s even harder when speech is quick paced, over the phone, or about an unfamiliar topic. The brain will try to “fill in the gaps,” but it can only do so to a limited extent. The sad news is that this type of hearing loss is fre-

quently misread as cognitive impairment, when mom or grandma is just “out of things,” when in reality, she has plenty of intelligent things to contribute to the table talk. Her problem is that she is being deprived of hearing consonants that are crucial in the processing of speech. Programmable hearing aids are programmable for that reason—frequency-specific hearing tests can be used to program the device to amplify only the specific speech sounds that are needed. For these individuals, technology makes speech sharper, not louder. On the converse side, neglecting this kind of hearing loss by writing it off as general aging can have tragic ramifications in the long term. The individual, being so isolated in social situations, will often end up withdrawing and tuning out altogether in social settings, which alone is a factor strongly correlated with cognitive decline. It’s a downward spiral, as hearing loss, social isolation, depression, and cognitive decline have complex, intertwined relationships. “I often see people—usually the wife—who complain that their spouse is suffering from ‘selective hearing,’” Dr. Klugmann shares. “And it is somewhat true. For individuals suffering from high-frequency hearing loss, or similar kinds of hearing loss, it takes added effort to process sounds. It takes proactive focus on the part of the individual to listen and comprehend what is being said. Suppose you’re at a simchah, and there are dozens of conversations swirling about you. When someone talks to you, you might hear them, but you won’t be able to follow the majority of conversations around you unless you’re specifically trying to. With certain kinds of hearing loss, differentiating the speech from background noise takes a lot of focus and effort. So when someone is concentrating and waiting to hear, they’ll hear better. When they’re not, the speech can be passively processed as a blur of sound. And that can account for the ‘selective hearing.’ “Hearing is more about processing than hearing sounds, and a basic hearing test always includes speech testing so we can ascertain the level and type of hearing loss.”

4. Hearing aids make you look young. That might sound strange, considering what you may know about hearing aids until now. “It’s often amusing to me when people say they don’t want hearing aids because they don’t want to look deaf and old,” Dr. Klugmann offers. “It’s actually when indi-

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CUP OF TEA

viduals exhibit lack of hearing that they’re perceived that way. Hearing-impaired individuals can be fitted with tiny hearing aids that no one would be able to see, and they will consequently look a lot less ‘deaf’ and ‘old.’ “I sometimes put a hearing aid in a reluctant patient’s ear and show them the mirror. I ask them, ‘Which one do you think is more evident, hearing aids or hearing loss?’ “A while ago, a patient returned for a follow-up appointment after being fitted with hearing aids. She recounted that she had overheard her adult daughter asking her husband, ‘What did Mom do about her hearing? She’s hearing so much better than ever.’ “This patient entered the room where her daughter was talking and triumphantly removed her devices in front of her very astonished daughter. She hadn’t noticed a thing!” People who hear better usually come across as a lot younger than those who suffer from hearing loss but don’t seek treatment. They can easily follow conversations and maintain an active social life. As they age, hearing aids can be reprogrammed as often as needed to keep up with any changes in hearing, so they never fall behind. Many studies indicate the positive effect that hearing well has on a person’s overall wellbeing, mood, and perceived age. One such study actually proves that those who use devices to hear better are perceived by their family to be at a higher cognitive level than those who don’t. Statistics reveal that more young people than ever are experiencing hearing loss, due in part to personal listening devices and loud music. The average age of people with hearing loss is therefore rapidly dropping. Ironically, the companies that are causing the problems are offering solutions as well. Famous sound solutions brand Bose is on a mission to produce hearing aids in recent years. It’s cool to wear a Bluetooth these days, which is good news considering that Bose and other brands have created a variety of personal sound amplifiers—a combination of Bluetooth and hearing aids. “I wear glasses every day, and I heavily rely on them,” Dr. Klugmann notes. “I cannot drive a car or make a coffee or not be grouchy until I put them on. My glasses are just a part of life I don’t think about, and whatever vision loss I have holds me back from nothing, because I wear glasses all day and function maximally with them. My goal is that hearing loss should be the same way. Instead of taking for granted that Zeidy or Mommy can’t hear, it should be taken for granted that these solutions should be utilized.”

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AT THE DIETITIAN

A Functional Medicine Approach to Endometriosis By Tamar Feldman, RDN, CDE

Endometriosis is a condition where the uterine lining tissue (the endometrium) is found in other organs in the body, including the ovaries or fallopian tubes. In some cases, endometrial tissue can be found in more distant locations such as the intestines, lungs, or joints. Aside from being very painful, endometriosis can also lead to fertility problems, and the constant inflammation around the areas of misplaced tissue can lead to the formation of scar tissue and adhesions. These adhesions can even involve the intestines, resulting in a loss of motility or intestinal spasms. Heredity is the main risk factor, so one is more likely to develop endometriosis if their mother or sister has the condition. There is also a strong link between endometriosis and imbalance in the immune system, with a possible autoimmune component. Diet and lifestyle have also been implicated, with lack of exercise, a diet high in processed foods and sugar, and exposure to synthetic estrogens and hormone disruptors such as PCBs and plastics all playing a part. Dr. Rhonda Nelson, an expert in natural treatment of female hormone imbalance and endometriosis, has developed a protocol that addresses the key root causes of endometriosis, and has had astounding success in curing thousands of people of this debilitating condition. From a functional medicine standpoint, as a foundation in cases of endometriosis, it is vital to address diet, reduce excess estrogen levels, lower inflammation, and optimize liver and gut health. 116

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Diet

Because endometriosis is characterized by high levels of inflammation and estrogen activity, a diet that reduces estrogen dominance and inflammation is key. Plant-based diets high in fiber and cruciferous vegetables bind excess estrogens, and foods high in phytoestrogens such as flaxseed and chickpeas can actually promote a healthier estrogen balance. Soy protein, however, should be avoided, as it can have a negative effect on hormone balance. While eating an abundance of anti-inflammatory foods is a good idea, it is also important to limit or eliminate foods which can provoke an inflammatory response in the body. Avoiding foods high in sugar and trans fat or omega-6 fats is a great place to start. These include processed foods, refined carbohydrates, and conventionally produced meat. Alcohol should also be kept to a minimum.

Optimizing liver and gut function helps to ensure that excess estrogen can be eliminated effectively from the body. If gut issues are present, a gut-healing diet and probiotic protocol should be implemented as a foundation in addition to other measures. A liver support product may be necessary for a short time period if liver function is suspected to be compromised.

Lifestyle

Gut and Liver Health

Reducing stress levels and ensuring sufficient and quality sleep are the most important lifestyle areas to address when supporting endometriosis. Stress and lack of quality sleep can set up a vicious cycle by increasing cortisol and adrenaline. Over time, high cortisol levels can result in an inability to properly manage inflammation, which is a driver of endometriosis.

Of all interventions, herbal treatments are possibly the most effective to consider in an endometriosis treatment protocol. Below is a basic summary of Dr. Nelson’s supplement protocol: • Chaste Tree — 3 g twice daily for 6 months to suppress estrogen, decreasing to 1 g per day when pain resolves or when lesions are clear per MRI diagnostic imaging • Lignans from flaxseed • Dong quai liquid — 4–8 ml per day • GLA — 3–5 g per day • Liver support product

Supplements

• Adrenal support product • Echinacea to decrease cyst formation • Gotu cola — 2–4 tablets per day to heal scarring

Tamar Feldman, RDN, CDE is registered dietitian/nutritionist and certified diabetes educator who has advanced training in functional medicine. She maintains a busy nutrition practice in Lakewood, Edison, and via phone/Skype to numerous international clients. She specializes in sustainable weight loss and nutrition therapy for autoimmune disease, gastrointestinal disorders, and female hormone imbalances. She can be reached at 732364-0064 or through her website, www.thegutdietitian.com. WELLSPRING / TAMMUZ 5781

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*Offer expires July 9, 2021

DIY

By Miriam Schweid

This summer, make your own sunscreen using only natural ingredients. Since coconut oil contains some SPF (sun protection factor), make sure that’s the one you use.

¼ cup coconut oil 2 Tbsp powdered zinc ¼ cup aloe vera gel 25 drops walnut oil (for additional SPF and scent) Shea butter, until you reach desired consistency Combine all ingredients and store in an airtight container.

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“

WELLBEING FEATURE

How many laser sessions before I see significant results? It takes about 6-8 sessions on average. Other things factor in as well, such as genetics, hair color, etc.

Smooth answers, anytime.

FU N FACT: Our Monsey location has five laser treatment rooms, while our Boro Park has nearly double, boasting a grand total of nine laser room.

844.672.4430 WHITEORCHIDMEDISPA.COM

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Recharge Season

WHY YOU SHOULD MAKE THE TIME TO UNWIND THIS SUMMER

RIGHT HERE, RIGHT NOW

DON'T WAIT UNTIL YOU REACH YOUR GOAL TO LIVE LIFE

INNER PARENTING

HOW WE HANDLE OUR CHILDREN'S PAIN TELLS US ABOUT OURSELVES

EMOTIONAL EATING

By Shira Savit

When I reach my goal… You can improve your life right now Let’s talk about Hadassah. Hadassah wanted to lose weight and feel better about her body. She tried dieting for years but couldn’t maintain any long-term results. She kept telling herself, “When I lose weight, I’ll be happy.” She lost some weight, felt happy, gained some, felt annoyed, lost some, felt proud of herself, gained some, felt frustrated. Her story continued for a long time. Now, let’s talk about Chany. Chany wanted to lose weight and feel better about her body. She decided to be happy before she lost the weight. Her story was very short and simple. She felt happier, and then lost the weight. End of story. Which story resonates with you? Do you identify with Hadassah? Would you like to know Chany’s secret? How did she do this? Women who work with me have a variety of health-related goals: physical, emotional, and mental, or a combination of all three. Sometimes they’re looking to lose weight, sometimes they seek help with fatigue or body image, and of course, the biggie is emotional eating. Early on, I ask my clients to describe the 122

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benefits they will receive from reaching their particular goals. For example, when a client tells me she has a specific weight-loss goal in mind, I’ll ask her, curiously, “Why is this a goal of yours? How will reaching this weight benefit your life? What will be different once you lose these x-amount of pounds?”

that very week. “Don’t wait until you feel calmer around food. Give yourself this benefit in your life right now.”

The answer is typically a long list of ways the woman believes her life will be enhanced. Common responses are, “I will like myself more.” “I will be happier.” “I will have more energy.” “I will feel more confident.”

The next week Yehudis was excited to update me: “You know what, making this change really has helped my shalom bayis, and like you pointed out, it has nothing to do with food! I realized that I like the way it feels to greet my husband with a smile, and it’s actually motivating me not to binge in the afternoon because I don’t want to jeopardize that feeling.”

“Great!” I respond. “You have such wonderful reasons for wanting to lose this weight. What are you waiting for?” I often get a confused look in return. My response: “What if I tell you that you can get these results now? You want to feel happier? Great! Let’s work on feeling happier today. This week. You want to have more energy? Great! How can we help you have more energy in your life right now?” We spend so much time waiting in order to feel better. Waiting to stop emotionally eating in order to feel calmer. Waiting to get into a good exercise routine in order to have more energy. I teach women to change the time frame of their story. Instead of putting in so much effort waiting for the happily-ever-after ending, I encourage them to work on the end results—now.

She thought about it. “Okay, that makes sense. I guess I can improve the way I greet my husband when he comes home. I’ll work on stopping what I’m doing and giving him a smile and a warm welcome.”

Shaindy was looking to lose weight in order to achieve better self-esteem, which for her, was tied to clothes shopping. She lamented, “I can never find clothes that fit me in all the stores I frequent.” I explained the concept of achieving the end results now and gave Shaindy her first homework assignment. In our next session, Shaindy reported, “I did something I never thought I would do. I decided to find a plus-size store even though I thought it would be embarrassing to go in, and I actually bought myself two dresses. The surprising part was that it really felt good! I know I’m nowhere near my weight-loss goal, but I realize that I can still give myself the gift of nice clothes.”

“Since I love shopping, but I’m not comfortable buying new clothes yet, I bought myself some custome jewelry.”

Yehudis told me she knew so much about dieting, she felt like she could write her own nutrition book. Her goals: “I want to stop fighting and obsessing about food. I’m always either dieting or bingeing. Even when I’m eating ‘good,’ I’m still thinking about food and planning what I’ll eat and I feel like my food stuff is taking over my life.”

“Yehudis,” I asked, “how would your life be different once you felt calmer about your eating? If you weren’t thinking about food all the time? If you weren’t on the dieting/bingeing roller-coaster?” Yehudis responded, “I’d feel better about myself, I’d have more energy for my kids, I’d have better shalom bayis, I’d sleep better, I’d feel lighter, I’d have more menuchas hanefesh.”

Nechama, a young mom, was desperate to lose excess weight from her recent pregnancy. Nechama’s desired benefits were to feel better about the way she dressed, more comfortable in social settings, and happier with herself. Nechama’s assignment was to choose one example from her list and achieve the end result now. In our next session, Nechama said, “This homework assignment makes so much sense. Since I love shopping, but I’m not comfortable buying new clothes yet, I bought myself some custome jewelry. You were right; I didn’t need to wait until I lose weight to feel better about myself. My new jewelry enhances my attire and makes me feel more eager to socialize.”

“Amazing!” I said. And then I explained the transformative concept: Achieve the end results now.

Maybe you’re thinking, I bet this sounds easier than it is. Well, dear readers, I encourage you to try it.

I then reread to Yehudis her list of “betters” and asked her to choose one desired benefit to work on that week. She chose shalom bayis. I asked Yehudis to come up with one way she could work on her relationship with her husband

Whatever your weight, whatever your goals, identify something you can change at this moment. Rewrite your story: start living with the benefits you deserve in the here and now.

Shira Savit, MA, MHC, INHC, is a mental health counselor with multiple certifications in nutrition and health. She specializes in weight loss, emotional eating, and binge eating. Shira incorporates both nutritional and emotional components in helping her clients reach their goals. Shira has a private practice in Yerushalayim and works with women in any location via phone call or video session. She can be contacted at 516-978-7800, shira@cucumbersandchocolate.com, or via her website: cucumbersandchocolate.com.

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COVER FEATURE

Summer's Upon Us How and why to carve out recharge time this season — and always By Shiffy Friedman

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recharge

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If “rat race” encapsulates the pace of the winter months, “snail’s pace” should be just right for summer.

Tasks

Less

With more

Less

routine

this can be our season to finally chill. But if we don’t make it our business to unwind, it just doesn’t happen. Time does not wait for us to move it. How we fill those moments is our choice and may determine how we feel come winter. Here’s why and how you should make it your duty to recharge this summer.

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Recharge Required

Why Wait?

Even during the summertime, many of us find that we’re busy enough—possibly even more so—whether chasing after toddlers, hosting couples, or still maintaining a hectic work life. Often, in our quest to get all the must-do tasks done, this crucial component of our day-to-day life gets pushed to the wayside. It shouldn’t, and here’s why.

Often, when we feel the need to take a break, we quickly let go of that wish because we believe “vacation” requires complicated arrangements, multi-day trips, and, of course, excess funds in the bank. The favor we can do ourselves—and our family—this summer is to take a break just when we need it, with the time we have available to us right then. Not surprisingly, short, frequent “recharge” sessions may do better for our wellbeing and physical health than that once-a-year, carefully planned ten-day trip to the Alps (I’ll take that too!). In the pockets of time we have at our disposal (or that we shift our schedule to make possible), we can fill our energy bucket and experience a few moments of respite that will leave us feeling refreshed and energized to move on with our day.

“Gomeil nafsho ish chessed,” Shlomo Hamelech famously teaches in Mishlei (11:17). As Rav Eliyahu Dessler zt”l explains, one who does kindness for himself is considered a person of chessed. Only when I provide my needs to myself can I then properly give to others. Superwoman does not exist; she never did. When I carve out time for myself—just a few minutes of every day when I can just be—time in which I do something I enjoy, time that is focused on me and my essence, I am able to replenish my cup so it can continue to pour forth to those who need me. When we tend to our needs, we can be more present to those around us.

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When we don’t run on empty, our immune systems benefit as well. Our state of calm and decreased stress is directly correlated to immune strength. Look at your next recharge session as your ounce of prevention too!

For me, one of my favorite times of the day is after I send off the older kids to school (or day camp) and I take my baby downstairs for our leisure morning stroll. Basking in the glorious Yerushalayim sunshine, I take the time to just relax, to take it all in—the chirping of the birds, the palm trees lining the walkway. All of that can so easily be missed in the frenzy of life. While I daven a calm shacharis, Baby gets a chance to absorb her vitamin D, as well, while reveling in the Mommy-and-me time.

Because recharge time is so important (and all it takes is personal experience to know that it is), once it becomes our priority, we learn to work around our schedule to make it happen. Whether it’s the first five minutes after the kids leave the house in the morning, or ten minutes before going to bed, we may need to drop certain negotiable tasks in order to make it happen.

This has become such a beloved part of our morning routine that as soon as the older ones leave the house in the morning, my toddler hurries to the door, either pushing her doll’s stroller or on her little bike, exclaiming, “Park! Park!” This half-hour slot in my routine day is the fuel that keeps me going through the to-do lists that await me upstairs.

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You Do You

Me-Time is for Me

Recharge No-No’s

When a friend recently arranged a painting class, I decided to jump on the bandwagon and get my feet wet in a pastime I haven’t engaged in since I took art classes in fourth grade. I was curious to see how painting would make me feel, and if I’d enjoy getting lost in the process. When the instructor showed us the stunning scene of the Old City we’d be replicating on our own canvases, my heart fluttered in excitement. But am I enjoying the step-bystep process? Not so much. I love stroking my brush back and forth, back and forth (“Maybe modern art is your thing,” my husband kindly suggested), but I’m not quite getting the technique, so it’s hard for me to connect to the pleasure in the process. Maybe I’ll get there one day, but it’s fascinating for me to explore how what one person finds soothing and therapeutic can actually be stressful and stilted for another.

While recharging in the company of family or friends does us very well, there’s something to be said about taking the time to unwind in our own company. When we spend time with ourselves, we are able to do some inner work (especially if we find that we’re bored or restless in our own company!), to be there for ourselves in a way that only we can. Even if we just let our thoughts roll mindlessly, we are able to achieve a more tranquil state. Being present, a rare commodity nowadays, can only be achieved when we give ourselves a few minutes every day to just be.

In today’s day and age, many of us inevitably fill our empty pockets of time with screen time. This is not only detrimental to our wellbeing because it takes us away from ourselves as opposed to bringing us closer, but it may also impact our physical state. Especially before bedtime, research has found that unwinding with a phone may disrupt our sleep quality. The waves emitted from screens impede brain activity and don’t allow for the tranquil, present results that recharge time has the potential to achieve.

One incredible way to achieve a tranquil state during our me-time is to use this time to talk to Hashem, to unburden our woes, and simply just “speak out” what’s on our heart and mind.

Revel in the Beauty Just in time for summer’s start, allow yourself a moment of relaxation with the soothing photos of breathtaking scenes that follow in the next few pages. “I am where my thoughts are,” goes the famous adage. Take a deep breath as you take in these photos, traveling in your mind to a place of utter calm and tranquility.

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So, I have five minutes to recharge. Here’s what I can do:

So, I have fifteen minutes to recharge. Here’s what I can do:

 Sit outdoors and take in the scene.

 Cut up a vibrant salad and enjoy it.

 Say a kapitel of Tehillim, focusing on the meaning of the words and connecting to Hashem.  Sit on the couch and listen to an uplifting song I love.  Close my phone, sit in a comfortable place, and engage in deep breathing. (This does not have to be complicated. Simply breathe in and out very slowly for five whole minutes and see what it does for you.)  Write a friendly message to be mechazek someone. (Giving to others gives us a spiritual high.)  Read a short story.

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 Stare out the window, without examining or judging what I see. Relax my mind and let negative thoughts go.  Prepare a fruit smoothie and sip it peacefully.  Take a trip down memory lane to a time I thoroughly enjoyed.  Write down 20 things I’m grateful for.  Read a longer story.

Clip and save for recharge moments

So, I have thirty minutes to recharge. (Lucky me!) Here’s what I can do:

So, I want to set aside a few hours a week to recharge. Here’s what I can do as a long-term project:

 Call a friend I love schmoozing with.  Sign up for a painting class.  Take a brisk walk.  Paint on canvas, brushing long, calm strokes.  Take a bubble bath, using essential oils to infuse the room with tranquilizing aromas.  Do a 20-minute aerobics/yoga/Pilates class, with time for stretching.  Prepare my favorite lunch, taking pleasure in the preparation process, and enjoy it.

 Choose an instrument I’d love to play and take lessons.  Read a self-development/parenting book that requires thought and time to implement, reading one chapter at a time.  Commit to an exercise class.  Join a weekly shiur that explores topics that are meaningful to me.  Commit to a volunteering outlet that fills me with satisfaction and joy.

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How Do You Take It Easy? In this informal survey, 50 participants share how they do their downtime.

What is your favorite time of day to unwind?

20%

10%

early morning

late morning

61%

in the evening

9% right before bedtime

How many minutes of me-time do you generally give yourself every day?

22% 5–10 minutes

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48% 15-20 minutes

18% 30 minutes-1 hour

12% depends on the day

Which household chore or task are you ready to give up in order to unwind?

10%

ironed laundry

20%

dishes in the sink

10%

folded laundry

30%

sleep

25%

clean floor

none/ other

What’s your favorite me-time activity?

Listening to a shiur without multitasking; just headphones on and watching the speaker Reading Taking a bath

Are there times of the year when you unwind more?

99%

yes

Scrolling on my phone Chatting with a friend Sitting on my porch Writing a poem Doing nothing Sipping a coffee on the deck Meditation exercise Listening to music

• We have a seasonal business, so after our busy season I take it easier. • I live in Eretz Yisrael and when I’m in America I get to unwind more because I don’t need to work night hours. • Before Yamim Tovim I’m usually too busy, but afterward I take it more easy. • Summer is definitely a more relaxed time for me because I teach during the year.

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10 Health Reasons for You to Relax Today 1. Improves Concentration If stress begins to overpower your ability to focus, it may be difficult to accomplish even simple tasks. Relaxation techniques can help give you something else to focus on, allowing your mind a chance to clear.

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2. Improves Digestion

3. Lowers Blood Pressure

4. Lessens Anger and Frustration

According to our digestive experts, relaxation appears to help those with GI disorders by lessening pain and helping to manage irritability.

As the body reaches a state of relaxation, breathing becomes slower and causes the body to slow down other functions. As the heart rate slows, overall blood pressure lowers.

Muscle tension is a sign of stress, and relaxation techniques can help loosen those muscles and help you feel calmer.

5. Promotes Emotional Wellbeing

6. Lowers Risk of Stroke

Studies have linked chronic stress to killing brain cells. When the stress hormone cortisol is elevated, there can also be a reduced amount of serotonin and dopamine present, and that has been linked to depression.

According to a recent study, people who coped best with stressful events had a 24 percent lower risk of stroke. Relaxation techniques can be a beneficial coping mechanism.

Relaxation techniques, especially when combined with consistent sleep schedules, limiting caffeine and alcohol, etc., can all contribute to getting a better night’s rest. By clearing your mind of stressors before trying to sleep, you may experience less restlessness.

8. Slows Heart Rate

9. Increases Blood Flow

10. Reduces Inflammation

Stress can increase risk of high blood pressure, heart attacks, and other heart issues. When the body relaxes, you’re protecting your heart by slowing your heart rate.

Relaxation can help arteries widen slightly, allowing blood flow to increase. That also increases the amount of oxygen reaching body tissues.

Stress can impact the body’s ability to fight off common illnesses, such as colds. Inflammation can build quicker when one is stressed, which could alter the body’s immune response.

7. Reduces Fatigue

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INNER PARENTING

How Do I Talk to My Children About Painful Subjects? By Rabbi Ezra Friedman

Dear Rabbi Friedman, I read the introduction to your column and was excited about this very important addition to Wellspring. I would like to ask a question that is very much related to parenting as well as to current events. So much has happened in the recent past that shook up the world at large in general, and our community in particular. There’s no way to protect our children from learning of the calamities that happen around us, and I don’t think that would be ideal either. In a world of turmoil and trauma, how am I meant to speak to my children in a way that leaves them feeling calm? What am I supposed to tell a kid who tells me he’s frightened or in pain? You mentioned in the introduction that a lot of how we parent depends on our own emotions. I’m curious to hear how this would present in this particular area of chinuch. 140

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Thank you for your question. Very often, when our children share with us the difficult emotions they’re experiencing, whether fear, sadness, or hurt—which can all be grouped together as the feeling of pain—we find ourselves, in our effort to help them, doing whatever we can to reroute the conversation. Many of us, depending on several factors, will subconsciously resort to one or more tactics to steer clear of the matter at hand. Instead of focusing on the emotion they’re expressing, some ways we may try to ease their pain are by either minimizing the situation or distracting them from what they’re going through. For example, if a child comes home from school and says that he heard of a tragedy that befell his friend’s family, we might say, “Let’s talk about happy things,” or “These things only happen far away,” “This won’t happen again,” “You don’t need to worry about this,” or “Are you excited about next week’s party?” Even if the child shares a disappointment of a smaller scale, such as that a trip was cancelled, we may be quick to distract him from his pain, too. “I’m sure your teacher will take you somewhere else,” or “We’ll have fun when we go as a family.” Another way we may react, in our effort to divert the subject from the matter at hand, is to idealize the pain. Suppose a child says to us, “What happened is so scary!” we may be quick to offer hashkafic reasons as to why it occurred, telling him, “It’s all good. It’s all good. Hashem does only good things.” (While all of that is certainly true, the time and place for that is not when a child is exhibiting a need to express a difficult emotion. It’s like telling a crying child while the dentist is drilling their gums that at the end of the day, they’ll have better teeth because of it. Right now, what they need first and foremost is validation of their pain.) Some parents might find that their go-to reaction when children bring up uncomfortable emotions is blame. “How can it be that something like that happened?” “Oh, it’s because the police didn’t do a good job,” or “It’s because that driver was speeding too fast.”

As another example, if a child shares that he’s being treated unfairly or unkindly at school, we might move the focus toward the perpetrator, badmouthing them or telling the child, “You’re much smarter/stronger/luckier than him.” When our children present an uncomfortable emotion they’re experiencing, we’ll often do anything it takes not to focus on the difficult matter at hand. And all this time, what are we essentially causing here? Redirecting the focus does not ease the child’s difficult emotions. On the contrary, a response as such—which suppresses the emotion—only causes it to fester, to get buried deeper, and to leave the child feeling misunderstood, not validated, and even more afraid/sad/hurt. Now, not only are they experiencing what they felt before, but they also feel alone in their uncomfortable state. They may also feel that their pain is inappropriate/ juvenile/something they can’t allow themselves to experience. They subconsciously learn that suppression is the way to deal with their own pain, and they develop a fear of pain. As a result, they become numb to their emotions, and are unable to express or even register what they’re experiencing internally. If this parenting approach to expression of emotion is so destructive, why do we tend to do this? As parents, we all want what is best for our children. We want to help them grow into healthy, emotionally secure individuals. But this is where our own inner world comes into play. It’s true that we want our children’s lives to go easily and smoothly for them, and we want only a good life for them, but when we do what we can, using our mind, to divert a child from the pain he’s experiencing, this endeavor does not originate from that helpful place within us. Rather, we’re simply acting upon our own mechanisms to when we ourselves feel pain. When we have pain, do we let ourselves feel it? When we experience fear, can we admit that

this is how we feel? When we hear of a tragedy, what is our reaction? Do we distract ourselves, deny the way we feel, idealize the situation, or seek a culprit to blame? Pain is a difficult emotion. It’s not comfortable. If we haven’t learned how to handle our own pain in a way that is constructive and healing, we erroneously believe that by escaping it we’ll feel better. By extension, as parents, we will be quick to do the same for our children. It’s like this alarm bell goes off in our mind, “Pain! Pain! Pain!” and all we want to do is escape it, and fast. It’s from this place—the need to escape our own pain— that we resort to such a detrimental response as parents. The greatest gift we can give a child—and every person—is to allow him, and enable him, to experience what he’s feeling at that moment in time. So, if a child comes to tell us, whether overtly (“I’m so afraid…”) or covertly (“Why did this happen?”), that they’re experiencing any kind of pain, the right approach is to be there for them in their pain. Not to run away from it, not to minimize (“It’s not that scary!”), not to shift the focus. Just, “Wow, you’re afraid? It’s scary for you? Yes, it’s frightening. This can be very painful, I know.” “Why it happened? I don’t know why it happened. We can’t know…” Many of us harbor an erroneous belief that if we confirm that a circumstance is painful, it’ll hurt much more, to the extent that the pain will overtake us. In the same vein, we believe that if, as parents, we admit that we’re afraid, we’ll appear weak. We’re afraid to be in a state of powerlessness. Ironically, however, the opposite is true. When we exhibit an ability to experience pain, and to admit to our powerlessness, we are able to really be there for our children and provide the support and safety they’re desperate for. The more we enable our children to experience their difficult emotions, noticing our own discomfort but not acting upon it, the more we actual-

ly give them an opportunity to process them. The child learns not only that pain is not that frightening—he notices how calm and composed we remain in the face of pain—and that it eventually passes, but we are also giving him the tools to later process his pain effectively on his own. The more we enable our children to experience their difficult emotions, “holding” them through the process, while noticing our own discomfort but not acting upon it, the more we actually give them an opportunity to process them. The child learns not only that pain is not that frightening—he notices how calm and composed we remain in the face of pain— and that it eventually passes, but we are also giving him the tools to later process his pain effectively on his own. As you posit in your question, not only is there no way to protect our children from the pains of life, but it would severely impair their development and ability to deal with life’s inevitable struggles if we would do so. The world we live in is fraught with challenge, which often brings up difficult emotions for us. Hakadosh Baruch Hu created it this way with a purpose. By giving these emotions a place, the pain dissolves and we emerge stronger. We live a much calmer, happier, smoother life. But, if we are accustomed to escaping difficult emotions, inevitably teaching our children to do the same, that pain does not achieve its purpose and thus remains in place, only generating more fears and preventing us from living a calm, happy life. When we enable our children to process their pain—by learning to do the same with our own pain—we can truly be there for them and help them acquire the tools to deal with their own challenges later in life. May Hashem grant us the capability to experience pain properly and to help our children do the same. And may there be no more pain in this world, with the coming of Mashiach, speedily in our days.

Rabbi Ezra Friedman coaches bachurim and men in their quest toward leading a meaningful life with inner peace and contentment. Through a Torah and Chassidus perspective, he guides individuals to understand and connect to themselves and to their inner emotional world. He lives with his family in Yerushalayim.

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JUNE 2021 / TAMMUZ 5781 / ISSUE 65

SNACKS ON-THE-GO

FOR A QUICK BOOST

MELAVEH MALKAH

DAY-BY-DAY'S FINAL INSTALLMENT

WHAT'S FOR DINNER?

THE LEVINES HAVE US COVERED

ALWAYS A GOOD TIME FOR SMOOTHIES 6+ IDEAS FOR WHOLESOME INGREDIENTS

164 6 Foods for That Perfect Smoothie By Esti Asher, MS,RDN, LD

169 Energize Snacks-To-Go By Elky Friedman

149 Fresh Weeknight Dinners By Yossi & Malky Levine

155 Day By Day Melavah Malkah By Charnie Kohn

161 SWAP By Yossi & Malky Levine

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174 My Table Veggie Combos

EDITOR'S NOTE

Dear Cooks,

whatever we see in our famished state—which tends not to be the best choice for our health— in this issue, Elky brings us two excellent recipes for a quick, nutritious fill. In both her recipes, which personify summer (especially with Pessy’s masterful styling!), we can feed ourselves something flavorful, filling, and fun to eat. Now’s the time we can get more active thanks to the (hopefully!) great weather, so it’s important to make sure we have our fuel set up and ready for us.

Speaking of having what to eat during hectic times, when we’re most at risk for grabbing

An enjoyable, pleasant, and healthy summer to you all,

PINCH OF HEALTH

In this issue’s Seasoned, we bring you Charnie’s final installment of her day-by-day series. The results of her creative thinking, this column turned out to be a popular feature. Taking us through every day of the week, including all parts of Shabbos, Charnie offered just the right wholesome, easy-to-follow recipes for each time. Personally, the vegetable kugel for Friday afternoon is a keeper for me. As the Fridays get longer and longer and we’re working on getting Shabbos ready while also entertaining the family, it helps to know we’ve got a wholesome late lunch ready for us. I loved the idea of keeping a few of them in the freezer and pulling them out as needed, ensuring we’ll always have something nutritious to eat even when the day is super hectic.

If this issue’s Seasoned conveys any message, it’s that healthful eating can be totally enjoyable and pleasant—which brings me to my summer wish to you:

Esther

For a quick and delightful summer breakfast for my kids and myself, I put instant oats (way more nutritious than ready cereals) in a bowl with some cold milk. The oats get soft in no time. We add frozen bananas and date syrup for great flavor and a refreshing start to our day.

Chani Lefkowitz

Have a healthy cooking tip to share with your Wellspring community? Please send it to info@wellspringmagazine.com.

‫שמאלציג‪ .‬געשמאק‪ .‬בא'טעמ'ט‪ .‬גוט שבת‪.‬‬

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Fresh Weeknight Dinners By the end of a long summer’s day, most of us are wiped out and running low on energy. Dinner may seem like a tiresome task, especially if you want it to be healthy and nutritious. But who says healthy dinners have to be complicated to prepare? Warm weather calls for nofuss meals that are fresh and flavorful. Try these delicious ideas that are simple to put together and ever so delicious.

Recipes, Styling, and Photography by Yossi & Malky Levine

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FRESH WEEKNIGHT DINNERS

Slow-Roasted Citrus Glazed Salmon with Quinoa and Herbs What a vibrant meal! Slow-roasted salmon is juicy and melt-in-your-mouth tender every time. And there’s nothing tricky about it. It’s a great family meal that's fresh, healthy, easy to throw together and just looks so naturally gorgeous. Don’t be discouraged by the word “slow.” We’re not talking eight-hour slow. Your salmon will be ready to eat in 40 minutes. You can wait that long, right?

6 slices salmon 4 cups orange juice ½ cup lemon juice ½ cup honey peel of ½ orange, scrubbed well pinch salt 1 cup quinoa (we used the colored variety), cooked Garnish baby basil pomegranate arils beet slices

Combine orange juice, lemon juice, honey, orange peel, and salt in a small pot. Bring to a boil over medium-high heat and mix well. Cook until reduced to half. Let cool until glaze is thick and sticky. Preheat oven to 275°F. Line baking pan with parchment paper and place salmon on parchment paper, skin side down. Coat salmon with citrus glaze and bake for 35 minutes. Remove from oven and serve with a generous scoop of quinoa. Garnish with basil, pomegranate, and beets. Yield: 6 servings

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FRESH WEEKNIGHT DINNERS

Cauliflower Steak with Yogurt Dip Cauliflower is a favorite nutritious substitute for grains, especially for those looking for a low-carb alternative. Cutting the cauliflower into thick slices makes for a hearty and satisfying plant-based meal. Of course, adjust the spices to your liking and serve it with your favorite dipping sauce.

In a large deep-sided frying pan, place sliced cauliflower and enough water to come halfway up the sides of cauliflower. Bring to a simmer over medium heat. Cover and steam until fork-tender, 4 to 5 minutes. Drain and let cool completely. Meanwhile, in a shallow bowl, whisk together flour, garlic powder, paprika, pepper, and salt. In another shallow bowl, lightly beat eggs. Toss cooled cauliflower in flour mixture, then eggs, then return to flour mixture and toss again until completely coated.

1 large head cauliflower, checked, sliced into 1-inch thick steaks 1 cup whole wheat or almond flour 1 tsp garlic powder ½ tsp paprika ¼ tsp black pepper kosher salt, to taste

In a large skillet over medium-high heat, heat a generous amount of olive oil until it starts to bubble and looks shimmery. Carefully add cauliflower and fry until deeply golden, 2 minutes per side. Drain on a paper towel-lined plate. Place Greek yogurt in a small bowl, and pour olive oil and lemon juice over it, then sprinkle with chives. Serve cauliflower steaks with chimichurri sauce, drizzled with tahini paste.

2 eggs

For the oven-roasted version: Preheat oven to 500°F and place rack on the lower third of oven.

olive oil, for frying or drizzling

Place cauliflower steaks on a lined baking sheet.

chimichurri sauce, for serving

In a small bowl, combine garlic powder, paprika, pepper, and salt. Drizzle olive oil on both sides of each cauliflower steak. Sprinkle the seasoning mixture evenly on both sides of the cauliflower steaks, about ¼ teaspoon per side.

tahini paste, for serving Yogurt Dip 1 5-oz plain Greek yogurt juice of ½ lemon 1 Tbsp olive oil chives

Tightly cover baking sheet with foil and bake for 5 minutes. Remove aluminum foil from cauliflower and roast for 10 minutes. Gently flip cauliflower steak and roast until a golden brown crust forms on both sides, about 6 to 8 minutes. NOTE: If you prefer baking over frying, bake the steaks instead, omitting the flour and eggs from the recipe. Yield: 3 steaks

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by day y a d With Charnie Kohn

MELAVEH MALKAH The stars are out and Shabbos is over. The dishes are washed and dried, the floor is swept, and now… we’re ready to eat again! When the zeman is this late, I tend to keep my Melaveh Malkah meals lighter. The feeling of going to bed right after consuming greasy pizza is just not on my list of things to do. Enjoy these recipes (they make a great Sunday brunch too!) that will leave you satiated without weighing you down.

e i n r a h C

Recipes, Styling, and Photography by Charnie Kohn

DAY BY DAY

WHOLE WHEAT PANCAKES Yields: 10 large pancakes Total cooking time: 20 minutes

One bite and you won’t believe it’s a healthy food you’re eating. The addition of Greek yogurt adds extra protein, extra flavor, and extra fluffiness. Feel free to add other flavorings too — cinnamon, chocolate chips, and vanilla are all great options.

1 cup whole wheat flour 4 Tbsp coconut sugar 2 tsp baking powder ¼ tsp baking soda ½ cup nonfat Greek vanilla yogurt 1 egg ¼ cup almond milk juice of ½ lemon Garnish (optional): fresh berries maple syrup

Whisk dry ingredients together. Add remaining ingredients and whisk just until incorporated. Be careful not to overmix the batter. Preheat a nonstick pan over medium heat. Spray with cooking spray. Add a heaping scoop of batter. When tiny bubbles begin to form, flip and cook for another thirty seconds or so. Garnish with fresh berries and maple syrup.

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DAY BY DAY

ZUCCHINI LASAGNA Serves: 8–10 people Total Cooking Time: 1½ hours

Let’s not kid ourselves; this is not pasta. I will not pretend that zucchini tastes like pasta. However, I will say that this is a great alternative. I prefer my zucchini with a light crunch, but if you want it mushier, let it cook for a few more minutes.

3 zucchinis salt, for sprinkling 1½ cups marinara sauce 1 cup shredded cheese salt and pepper, to taste

Preheat oven to 375°F. Slice zucchini into thin strips; for the best results, use a mandolin slicer, slicing the zucchini vertically. Spread onto a flat surface. Salt generously and allow to sit for at least ten minutes. Using a paper towel, wipe excess moisture. Grease a casserole dish and spread out a thin layer of zucchini. Pour some marinara sauce over zucchini and top with shredded cheese. Continue layering in this order until dish is full. Cover and bake for 40 minutes. Uncover and bake an additional 20 minutes.

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WELLBEING FEATURE

Bring the flavor home.

MAKES MEAL PREP QUICK & EASY

HEART.WORKS

That first savory taste of Shakshuka, the warm Mediterranean flavor against a teeming chaos, a cacophony of shuk hagglers, and pungent spices wafting through the air. Now in a jar.

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90 CALORIES PER 1/2 CUP

SWA P

By Yossi & Malky Levine

White High-Gluten Flour

Chickpea Flour

Chickpea flour, also known as gram flour, is made by grinding garbanzo beans into a fine powder. It’s a staple flour in India and is mainly used in Indian cuisine. The benefits of chickpea flour is that it’s gluten-free, packed with protein, and has considerably less carbohydrates than regular wheat flour. It’s mainly used in thickening sauces and in making Indian breads and patties. Chickpea flour can be used as a 1:1 substitute for regular flour in a recipe as it absorbs liquid in the same way. However, since it has a nutty, bean-like flavor, it tastes best in a savory dish, such as in flatbreads, onion or potato patties, and pie crusts, as well as to thicken soups.

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SWAP

Battered Chicken Nuggets The iconic battered chicken nuggets is getting a healthier spin! While it’s still fried (baking won’t get you these awesome results but feel free to try that if you prefer), the ingredients are that much more wholesome. This dish is sure to be a favorite among children and adults alike. Chickpea flour has a lovely nutty flavor and makes for super-crunchy fried chicken — and it’s gluten-free, too. This recipe tastes best when fried fresh right before serving.

2 lbs chicken nuggets olive oil, for frying Batter 1 egg 1¼ cups seltzer or water 1½ cups chickpea flour 1 Tbsp salt 1 tsp garlic powder ½ tsp paprika

In a large bowl, combine all batter ingredients. Add chicken nuggets and let soak in batter for 30 minutes (less time is okay too). Heat a generous amount of olive oil in a pan. Fry nuggets until golden brown. If oil splatters, cover the pan lightly (not tightly because you want the chicken to stay crispy). Serve with your favorite dipping sauce.

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TIDBITS

STAY COOL AND NOURISHED WITH SMOOTHIES

6+ NOTEWORTHY COMPONENTS By Esti Asher, MS, RDN, LD 164

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Smoothies are a great way to keep cool and add nutrient-dense ingredients to your day. They are delicious, versatile, kid-friendly, and quick to prepare. Looking for an on-the-go breakfast or snack? Be sure to include a protein along with the fruit, and you have a fantastic option for both kids and adults. Want to go for the gold and include even more nutrition? Try adding a mild-tasting vegetable as well.

While the possibilities for smoothie ingredients are endless, here are 6+ noteworthy smoothie components.

Bananas Perhaps the most popular go-to smoothie ingredient, bananas add a great texture and natural sweetness to a smoothie, while packing a great nutritional punch with their high potassium content. For the most delicious taste and texture, it’s best to add bananas frozen. If you have bananas that are very ripe and turning brown, peel them and store them in your freezer to have on hand when it’s smoothie-making time.

Greek yogurt or nut/seed butter So much focus goes into choosing the fruits for the smoothie that the protein often gets overlooked. Including a protein such as Greek yogurt transforms a smoothie from a fruit drink to a well-rounded snack or meal component. Incorporating nut butters such as peanut butter or almond butter, or seed butters such as sunflower seed butter is a great way to add protein too.

Frozen cauliflower

Green vegetables

For an added layer of richness and nutrition, try blending some frozen cauliflower into your smoothie. While its flavor is mild, its effect on texture is extraordinary. Cauliflower is an all-around winner with low calories and high nutrients such as fiber, vitamin C, and antioxidants, to name a few.

A little more adventurous, but worth trying! Mild green vegetables such as cucumber, baby spinach, celery, or zucchini may be a surprisingly pleasant addition to your smoothie. They add a lot of nutrients and their flavor is usually overpowered by the sweetness of the smoothie.

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TIDBITS

Spices and herbs A pinch (or more) of spices and herbs can make all the difference in bringing the flavor (and nutrient) profile of your smoothie to the next level. Explore incorporating ingredients such as vanilla, cinnamon, nutmeg, ginger, cardamom, turmeric, or mint to your smoothies.

Oats, nuts, and chia seeds To amp up your smoothie’s texture and personality, try adding some oats or nuts before blending, or chia seeds after blending.

Want to prevent type 2 diabetes?

Higher cognitive function later in life?

Help lower your risk by eating whole grains.

Increasing leafy greens and a lowering red meat intake may be key.

Historically, lower consumption of carbohydrates has been recommended to decrease one’s risk for type 2 diabetes. However, there are different types of carbohydrates, including refined carbohydrates (such as cookies, cake, white flour, white rice) and complex carbohydrates (such as whole grains, fruits, and some vegetables). A research team lead by Kim Braun, PhD, from Erasmus University Medical Center and Harvard T.H. Chan School of Public Health, studied whether the type of carbohydrate one consumes affects type 2 diabetes risk.

Researchers at the University of Edinburgh conducted a study in which they tested the thinking skills and range of memory of more than 500 people, who were on average 79 years old and without dementia. Tests conducted included problem-solving, memory, word knowledge, and thinking speed. Researchers also assessed participants’ eating habits by providing them with a food-frequency questionnaire.

Researchers analyzed data from three different studies in the United States, combining a total of over 200,000 participants. Almost 12,000 new cases of type 2 diabetes were diagnosed among the participants during the time period the studies took place.

Researchers found that individuals who primarily followed a Mediterranean-style diet (specifically high in green leafy vegetables and low in red meats) had higher cognitive function scores.

The conclusion of the data analysis included a correlation between consumption of high-quality carbohydrates (mainly whole grains) and reduced risk of type 2 diabetes, indicating that it’s worthwhile being mindful of the type of carbohydrates we consume.

Over 350 of the 500 participants had their brain structure studied via MRI scan. Interestingly, the physical health and structure of the brain did not vary between participants, despite the difference in cognitive function.

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

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I O US

FI L L I N

& NUTR IT

Ready to eat

Quinoa to-go!

HEART.WORKS

Lunch, dinner, or snack on the go, Heaven & Earth instant quinoa bowls are healthy, quick & convenient. Have your perfectly cooked, ready to eat meal - portable and compact, spork included.

Tomato and Jalapeno, Tomato Bruschetta, Piquillo Pepper, Zucchini and Onion Bruschetta

Vegan Gluten free WELLSPRING / TAMMUZ 5781

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ENERGIZE y k l E h it Hi all,

So it’s warm out (finally!) and we’re spending much more time outdoors. Many of us are also busy taking the kids on trips or to the park or pool. Those are activities we need energy for! For times like these, who would say no to snacks that can be enjoyed on the go? Here are some ideas to keep your snacking healthy and filling.

Enjoy in health!

Elky Friedman

Recipes and Text by Elky Friedman Styling and Photography by Pessi Piller

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ENERGIZE

Simple ‘n Yum Granola Bars I love that people stop me all the time to share their best recipe ideas. Recently, I met an acquaintance, Miriam M., who told me about this quick and easy one-bowl (or ziplock bag) recipe that her daughter-in-law has been raving about. I changed it up with my healthier twist and it was an instant winner! This treat is perfect to take along on your summer outings and road trips since it has a great shelf-life out of the freezer.

½ cup oil ½ cup coconut sugar (or brown sugar) ½ cup honey 2½ cups oats 2½ cup Rice Krispies mini dark chocolate chips, to taste

Preheat oven to 350°F. Combine oil, sugar, and honey. Add oats, rice krispies, and chocolate chips. Press into a baking sheet (see note) and bake for 11 minutes. After cooling for 10 minutes, cut into squares or bars. Tip: This is an excellent gluten-free snack if gluten-free oats are used. Note: This recipe is made to fit in a standard baking sheet. Since disposable sheets are a bit larger, if using disposable, don’t spread mixture all the way to the end. Yield: 25 bars

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Layered Parfaits with Crunchy Granola Topping If you always have a yogurt or two sitting in the fridge, here’s a creative way to enjoy the protein-packed food as a midday snack or even as a filling breakfast. This granola recipe is one of the few that contains no oil so the calorie count is way lower than most — yet it’s absolutely fantastic! Prepare the granola in advance and store in an airtight container. It will last for two weeks. The fruits that I list here are optional. Use whatever fruit appeals most to you. Either way this will be an enjoyable treat; something you’ll look forward to either as a snack or as a great way to start your day.

3 cups plain Greek yogurt or light vanilla Greek yogurt

Granola

1½ Tbsp maple syrup (optional)

¾ cup coconut or brown sugar

½ pineapple, finely diced

¼ cup hot water

2 cups blueberries

2 tsp vanilla

2 mangos, finely diced

dash salt

2 cups strawberries, thinly sliced

4 cups rolled oats 1 cup chopped pecans or walnuts

To prepare the granola: Preheat oven to 325°F. Line a baking sheet and spray with cooking spray. Combine sugar and hot water, dissolving the sugar somewhat. Add vanilla and salt, then add oats and nuts. Mix thoroughly until all ingredients are well combined. Spread mixture onto prepared baking sheet and bake for 30–35 minutes. Remove to cool. The granola will get crunchier as it cools. Break up any large chunks so you have granola bits. Combine the yogurt with the maple syrup, if using. To assemble parfaits, use tall glasses of your choice (they should be narrow and not too large). Place a heaping tablespoon of yogurt the glass. Add a heaping tablespoon of chopped pineapple and blueberries on top. Sprinkle with homemade granola. Then, layer another full tablespoon of yogurt followed by a heaping tablespoon of mango and strawberries. Sprinkle granola over layers. Repeat the process until glass is full. Top the parfait with yogurt and a generous sprinkling of granola. Yield: approximately 8 parfaits (depending on size)

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

VEGGIE COMBO

Shani Taub, CDC

Compiled by Shiffy Friedman

This is our favorite recent salad. I use a chopper to dice the vegetables (except the broccoli) really small. Salad: 1 32-oz bag broccoli 1 red onion Celery Carrots Red peppers Dressing: ½ cup mayonnaise ½ cup sweetener ¼ cup vinegar

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Tamar Feldman, RDN, CDE

THIS MONTH

With all other food groups, we basically rotate around the same basic options. When it comes to vegetables, we like to go all out on color and variety. What’s the latest vegetable combo you’re enjoying these days? (This question came up for me while I concocted a new Shabbos salad that our family really enjoyed—broccoli, sautéed onions, alfalfa sprouts, lettuce, and cucumbers with a mustard-mayo dressing.)

As part of a dairy meal, we love a broiled eggplant “boat.” I came up with this recipe as a dairy twist inspired by the non-dairy techina version I make on Shabbos. Poke eggplants with a fork on both sides, and broil on each side until peel is crunchy and inside is soft, approximately 10–15 minutes each side. Once completely soft, cut in half, scrape the inside of each half to loosen the flesh from the peel, and drizzle 2–3 teaspoons oil and salt to taste on the flesh, mixing it in. Top each half with sautéed onions and peppers, tomato sauce, and a light sprinkle of cheese. Cover, and bake at 350°F until cheese is melted. Delicious!

Here’s a recipe for a light citrus dressing, perfect for this salad: ½ shallot, minced (1 Tbsp)

Fun fact: I almost always have purple cabbage in my fridge for so many reasons—it lasts a long time, is so versatile (read: fresh salads, stir-fries, roasted, etc.), is budgetfriendly and is rich in both color and nutrient profile.

1½ tsp chopped fresh oregano or ½ tsp dried oregano 1½ tsp lime zest 3 Tbsp lime juice ½ cup olive oil 1 tsp sugar ¼ tsp kosher salt Combine all ingredients in a dressing bottle or other closed container. Shake and enjoy!

My kids love sautéed string beans with garlic, sesame oil, Himalayan salt, and mirin (similar to rice vinegar), so that’s what I make all the time.

Tanya Rosen, MS, CPT

Esti Asher, MS, RDN, LD

While Israeli salad is a family favorite at our meals, an additional salad combination I’ve been turning to includes purple cabbage, red bell pepper, orange bell pepper, corn, and sunflower seeds (for an added crunch). I typically just drizzle olive oil and add salt and pepper, although I am sure almost any dressing would be delicious.

Laura Shammah, MS, RDN

Yaffi Lvova, RDN

An unexpected combination I’m enjoying lately is grapefruit and avocado! You can make a delicious salad by combining equal amounts grapefruit and avocado chunks (one grapefruit to one avocado), then drizzling a light citrus dressing on top. It’s perfect for those hot days when you need a refreshing salad.

With summer around the corner, I love having vegetable skewers during the week. They’re colorful, filling, and so delicious when made on the grill! Spicing them up with some Cajun or french fry seasoning does the trick. Be creative with your seasoning for fun flavors! Veggie Skewers Ingredients: Carrots, cut into rounds Zucchini, cut into rounds Peppers (yellow, green, orange, and/or red), cut into squares Mushrooms, whole if small or thickly sliced if large Onion (red, yellow, and/or white), cut into squares (keeping the layers together) Cherry or grape tomatoes, whole or sliced in half Spices, to taste (salt, pepper, sweet/hot paprika, Cajun seasoning, french fry seasoning, soy sauce, etc.) Instructions: Soak skewers in warm water for up to 30 minutes. This step is important so the skewers don’t cook along with the food. Spray veggies with cooking spray and sprinkle with seasoning. Alternatively, soak veggies in your chosen seasonings. Skewer vegetables methodically, making sure to leave the tips exposed. Place skewers on preheated grill and cook on medium heat for about 5 minutes. Turn over and cook for about 5 minutes more or until desired tenderness.

WELLSPRING / TAMMUZ 5781

175

I love having veggies with a crunch. Lately, I’m enjoying this green and purple cabbage salad. Salad: 1 bag purple cabbage

T 2 Tbsp oil

1 can (13.25 oz.) whole mushrooms, drained 1 can (15 oz.) baby corn, cut into small pieces 1 onion, or ½ cup sautéed onion 16 oz. whole green beans (I use frozen, defrosted) Salt Pepper Sauté canned vegetables and spices. (I use a wok for sautéing because I find it easiest for constant stirring and it yields a cooked yet crunchy texture.) Add onions. When somewhat dried, add green beans. Sauté until cooked but still a little crunchy—around 10 minutes. When I cook for Shabbos, I sauté a large pot of onions and freeze. You can use silicone ice-cube trays or small serving-size containers to store them. For this recipe, you can use the small 4-oz. containers for convenience and then defrost the day you want to make it. Alternatively, you can use the canned sautéed onions that are made with olive oil. Once you have the sautéed onions ready, this is a super easy recipe.

1 bag green cabbage Dressing: ¼ cup vinegar ¼ cup sugar (or sweetener of your choice) ¼ cup oil Place cabbage in a bowl. Mix dressing ingredients and pour over cabbage slaw salad. Serve chilled.

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Bashy Halberstam, IINHC

During the summer months I enjoy grilling all sorts of veggies. Recently I made a delicious salad with lettuce greens, cucumbers, and “rainbow” grilled veggies (red, orange, and yellow peppers, carrots, sweet potatoes, zucchini, and purple onions). I added grilled chicken and roasted chickpeas on top and made a creamy balsamic dressing. This salad is filling and so much fun because it’s loaded with color, nutrients, and flavor.

WELLSPRING / JUNE 2021

Dr. Rachael Teichberg

Shaindy Oberlander, BS, INHC

Shira Savit, MA, MHC, INHC

MY TABLE

I love the combination of hearts of palm, carrots, and roasted eggplant in olive oil, with hummus and fresh cilantro. It looks gorgeous, is filling, and has a salty, sweet, savory, smoky taste with a crunchy, chewy, creamy texture.

Classic pizza with a twist Thin & crispy

12 gm opf er proteivning ser

Ready10 in justtes minu

We’ve gone and made your favorite food better for you. With veggie-based crusts, vine-ripened tomatoes and golden mozzarella, these pies are a deliciously wholesome spin on an old classic. Try a loaded pie or top your own crust for pizzas that surprise and satisfy.

WELLSPRING / TAMMUZ 5781

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RANDOM

Age: 39 Location: Monsey, New York

Questions

Occupation: Reading specialist

for

Family: 9 kids

My favorite health food:

My favorite exercise

Nectarines (Yay for summer season!)

Swimming (Ditto!)

One misconception I used

to have about health:

I underrated the importance of sleep.

One interesting thing I’ve learned about health:

One food I avoid at all costs Puff pastry

The body can really handle a variety of foods—even sugar—if we consume them in moderation.

One pot of tricolored peppers with chicken cutlets, cubed. If I don’t have rice in the fridge, rice cakes work too as a side.

Favorite health book: No time to read these days, but that’s because I do try to get eight hours of sleep every night. Maybe I should write a book on that!

I’ll switch the question to:

Healthy supper in a pinch:

(Also helps that we don’t get all those crumbs.)

Favorite health tip

Start off your day with two tall glasses of water every morning (I count about 30 gulps). Helps with digestion, as well as hydration.

To answer these questions for an upcoming issue, please write to info@wellspringmagazine.com, subject title “Random.”

Peri Fishman

y l l a r u t Neasome Aw VEGAN BURGERS

PARVE

Flavorful, juicy and satisfying. Try them sizzling hot, stacked high with your favorite toppings.

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