Wellspring Issue #71

Improve Your Parenting 5 hacks you can implement today

DECEMBER 2021 // TEVES 5782 // ISSUE 71

THE HEALTH MAGAZINE FOR THE JEWISH FAMILY

Cup of Tea

Yachy Moskowitz shares her journey toward a life of vitality Want to Create the Most Effective Home Gym?

My Table

When the sweet tooth calls

3 factors to consider

Is Two Always Better Than One?

Rise and Dine

Shani Taub on the virtues— and pitfalls—of pursuing weight loss as a team

Breakfasts not worth snoozing for

Simmering Comfort Food

Libby in the Lab

Elky Friedman’s signature CrockPot dinners

Will these subjects drink their water according to the rules?

And how will it impact their digestion and wellbeing?

All That Color!

2 winter salads you’ll want to finish until the last drop

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Look out for this stamp throughout the issue for tried-and-true health hacks

Ah! I’m Feeling Much Better Emotional quick-fixes

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WELLSPRING / DECEMBER 2021

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EDITOR'S NOTE

On Shortcuts

W

ho’s not a fan of hacks in this fast-paced, ever-demanding world we live in?

We’ll try any technique or strategy to save ourselves just a few precious minutes of time or get something done more efficiently.

The market is flooded with gadgets and tools to help with home organization, kitchen duties, laundry, business, and other areas that can benefit from faster, easier routes to success or efficiency.

(Here are three random hacks I came across in preparation for this issue: Cut perfect cinnamon buns with dental floss. Place a sock over the end of the vacuum cleaner to help you find a tiny item, like a missing earring. Stick a label with a name on the back cover of every family member’s passport so you don’t have to fumble through all of them when searching for a particular one.)

In this issue, we bring you an array of hacks for leading a healthier lifestyle. You won’t only find them in the cover feature, but also scattered about throughout the pages of this issue. Some of these techniques are bound to save you time, others money, but all are intended to help make healthy living easier and more doable.

W

hile shortcuts are most often welcome, in our pursuit of tricks and tips for the “easy way out,” we sometimes learn the hard way that the only way out is through. I recently purchased a kitchen gadget, for example, that had been receiving a lot of hype among my peers.

Touted as the one piece of equipment that’s sure to save a homemaker lots of time and dishes, I decided to buy it and see for myself. But for me, personally, it’s not doing the trick. As the type that doesn’t mind washing a frying pan every morning,

I find it easier and more efficient to do our daily omelets and French toast the way I’ve been doing them for years. Old-fashioned, perhaps, but I prefer less “stuff” in my cabinets and counters and the overall quicker turnaround of the frying pan.

While hacks definitely have their place, it takes some plugging to get certain things done right, especially in terms of achieving menuchas hanefesh. As an inside-out fan (a series of shiurim I give on self-development is actually called InsideOut), I always opt for the introspective route as opposed to the outside-in approach. For this reason, we’ve sometimes turned down pitches for articles touting emotional healing methods that don’t address the core issue.

My assertion on the matter has always been that “we’re not looking to spread awareness about feelgood interventions that neglect to address the real area of focus.”

But I believe that over time, I’ve mellowed. Yes, there are circumstances when a Band-Aid is needed. Not always is it the right time to start delving into deeper, often painful, elements of one’s life. Furthermore, when a tranquil state of mind is achieved, even superficially, the individual then gains the opportunity to work through those deeper parts of themselves.

And so, since this is our grand hack issue, you’ll find lots of tips and tricks and shortcuts within these pages—as well as in Wellbeing. And if you’re one of those who have a fabulous hack or two up your sleeve, please send them in to share with our readers, too.

Wishing you lots of hatzlachah in whichever route you choose to take, and in finding the right shortcuts along the way,

n a m d e i r F y f Shif

WELL- PUT Peer pressure is a powerful force that, when tapped into correctly, can bring about great results.

Shani Taub, CDC WELLSPRING / TEVES 5782

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CONTENTS

DECEMBER 2021 TEVES 5782 ISSUE 71

12

Springboard

Our next issue will appear on Wednesday, January 12th iy"H.

20

Spiritual Eating

22

Torah Wellspring

26

Health Updates

WELL INFORMED

LIVING WELL 32

FYI

36

Insider

40 Fitness

46

58

Sample

68

Cup of Tea

76

Compass

79

DIY

LET'S GET HACKING

WELLBEING

By Shiffy Friedman Here, nutritionists, dietitians, health coaches, and fellow card-carrying members of the universal health club share their best hacks for making good living fun, economical, simpler, and just doable.

101

SEASONED 10

WELLSPRING / DECEMBER 2021

82

Emotional Eating

98

Parenting

FAREWELL 131 Random

The Functional Dietitian will return next month iy"H.

84 AH! I'M FEELING MUCH BETTER

By Libby Silberman Sometimes, when we’re in physical pain, we need to pop that Tylenol to get us through the next few hours.

Sometimes, when we’re in emotional pain, we need quick-fix hacks that will give us the fortitude to keep pushing onward. Here are some of them.

THE SEMINARY STAGE

By Shani Taub, CDC The foods I’m eating are making me lethargic and I’ve been putting on a lot of weight. A friend of mine in the same situation suggested we do something together. I was wondering what you think of working with a partner in this endeavor, considering that we each different capabilities, different goals, and, of course, different bodies.

42 123

BEEF, CHICKEN, AND VEGETABLE ONE-POT MEAL

By Elky Friedman Although I prepare this one every other week, my family still loves it.

That tells you something, right?

WELLSPRING / TEVES 5782

11

SPRINGBOARD

On Constipation in Toddlers, Emotional Eating, Midlife Health, and More

The Diet Did It for Me Issue #50: Quick Question

A while back, Miriam Schweid offered nutritional supplement and other health recommendations for women in their fifties. (Why is this issue so rarely addressed? I’d love to see more content on the topic.)

I’m not a supplement fan, so I decided to follow her other suggestions, namely diet and deep breathing. I’d been very aggravated by hot flashes that were waking me every hour at night and disturbing me during the day.

After following a wheat-free, dairyfree, sugar-free diet for about two weeks, I was “flash free” and have 12

WELLSPRING / DECEMBER 2021

been feeling great since, baruch Hashem.

All the best, Name withheld upon request

Don’t Bring It In Issue #70: Emotional Eating

Shira Savit’s article on “checking in” when we suspect an oncoming binge was very enlightening. I would like to share another idea that readers may also find helpful. My tip is short and simple: Do not keep foods you don’t want to eat in the house!

Instead, stock your fridge with fruits and vegetables. When the urge hits, reasoning will usually not work.

Rather, make it much easier for yourself by not allowing those foods (think: cookies, cake, chocolate) into your home—and subsequently into your body.

These foods are tempting, but they override natural satiety feelings, and it’s so hard to stop eating them.

So do yourself a favor, and keep the temptation out of your fridge, freezer, and cabinet. It’s amazing how Hashem’s natural beautiful bounty supplies us with so much nutrition, it naturally keeps us full in a balanced way, and it does not make us overeat!

If there are other family members who really insist on having such

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13

Quick Question

SPRINGBOARD

Question: I know which foods my child is allergic to, but she is very sensitive and keeps developing new allergies. Her lips swell rapidly and Benadryl does not help. I prefer not to give steroids. Is there any natural way to stop an allergic reaction?

Answer: Yes, various homeopathic remedies do work well and are safe to use when life-threatening symptoms are ruled out. First, make sure your child is breathing well. Call your doctor or urgent care center to make sure it is safe for you to treat your child at home. When you’ve received the go-ahead, here’s a list of remedies that can be used: • Apis is for burning, swelling and hives.

• Belladonna is for violent redness and throbbing.

• Histaminum is effective against allergic reactions.

• Cantharis offers relief for burning sensation.

• Quercetin, a nutritional supplement, may be helpful as well.

• Allergy tapping, which can help ease symptoms immediately, is easy to learn. Heal Your Allergies in Minutes, by Jimmy Scott, provides instructions for the novice tapper. In short, it requires that you place the food or medication the child reacted to on their body and tap certain endpoints to stop the allergic reaction.

These suggestions are not instead of medical assistance but can be very helpful until help arrives or as an additional treatment.

To your health, Miriam Schweid, health consultant and kinesiologist

food, have them keep it in a locked cabinet (yes, sounds strange, but it works!).

that are simply not good for us! The struggle is real, so stay strong!

It’s also helpful to bear in mind that weight loss should be a long-term goal.

If we make it our short-term goal, it may easily lead to frustration when the scale does not accurately depict our hard work. Rather, by making our short-term goal to develop healthier eating habits, and eating in a mindful way, we can stay focused on that goal, rather than being hooked on numbers on the scale.

Tzipporah M.

And to the overeater, don’t berate yourself. We are living in such a processed-eating generation. The world has never seen such a variety of empty-calorie foods that are so easily available wherever we turn. If you think about it, most aisles in our grocery store are loaded with foods 14

WELLSPRING / DECEMBER 2021

Brooklyn, NY

smoke point? I use olive oil in my potato kugel every week and bake it at 450°F, which I now learned is above its smoke point. The kugel doesn’t burn and it tastes delicious, so what’s the problem? Is it unhealthy?

Please explain.

Understanding Smoke Points

Thank you, D. J.

Issue #70: Tidbits

Esti Asher, MS, RDN, LD, responds: I know this may sound like a silly question, but can you please explain what an oil smoke point means?

The Chanukah issue offered a lot of information about different types of cooking oils and smoke point is mentioned many times. What happens if oil is heated above its

Thank you so much for reaching out with your question. First, I will expand on what an oil smoke point is since I may not have defined the term clearly enough. An oil’s smoke point is the temperature at which a particular oil begins to smoke/ burn. Furthermore, when an oil

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The Doctor Is In

SPRINGBOARD

Question: I’m having problems with my eight-year-old son. At home he is in constant motion, can’t find anything, and doesn’t follow my instructions. His rebbi must have our number on speed dial at this point as I am getting frequent phone calls about his behavior in class including calling out and getting out of his seat without permission. When I asked him why he failed his Chumash test, he said he didn’t know he had a test that day until he got to school. Is there something wrong with him and what can I do?

Answer: Kudos to you for recognizing that your son is struggling and needs help. Although it’s impossible to diagnose a child based on a description, he may have ADHD, or attention-deficit/hyperactivity disorder. This is a diagnosis for children who display symptoms of inattention and/or hyperactivity-impulsivity that interfere with functioning.

Children with ADHD have problems with executive functioning that leads to disorganization, difficulty focusing, and acting without thinking. The first step would be speaking with your pediatrician. He or she may provide forms for you and the teachers to fill out, offer medication, or refer to another professional for further testing and treatment. There are both medications and behavioral techniques used to treat ADHD depending on the age and severity. Some parents may be hesitant to start a medication because they worry about side effects. Talk to your doctor about any concerns you have, and keep in mind that untreated or under-treated ADHD has consequences for children, too, including falling behind in school and poor self-esteem. It can be helpful to work with a therapist who specializes in ADHD behavior management. Some things you can do as a parent is make sure your child is focusing on you before asking him or her to complete a task, encourage the use of to-do lists, and use rewards to encourage good behavior. Once you have a diagnosis, it is important to let the child’s teachers know so they can be part of the treatment team.

Hatzlachah rabbah!

Sarah Becker, MD Co-Chief Fellow, Child and Adolescent Psychiatry, Zucker Hillside Hospital, Northwell Health Member, JOWMA preventative health committee

smokes or burns, the healthy fats and antioxidants contained within the oil burn as well, and therefore do not provide those nutritional benefits anymore. Also, dangerous fumes are often produced once the oil is smoking.

Olive oil specifically has a large range of predicted smoking points with different factors to consider, such as the quality of the oil. While I am not a food science expert, the research I have done also suggests that the oil will have a burnt or bitter taste as well.

So, if your potato kugel doesn’t burn, smoke, or have a bitter taste, you are probably fine! As always, feel free to check with your personal healthcare provider to be extra sure.

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WELLSPRING / DECEMBER 2021

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SPRINGBOARD

Every evening at dinner, I put a bit of all foods I prepared on my child’s plate, but so much ends up on the floor. Is there another way to ensure that he eats a proper meal without causing a grand mess?

Answer: You’re describing a very frustrating yet common scenario, one that can hopefully be solved when dynamics are taken into account. There are two factors that play a role in most parent-child dynamics: reasonable parental expectations, and the child’s access to autonomy, whenever safe and appropriate.

A child who is throwing food is probably showing they are no longer interested in eating (or have no interest in that particular food). They can be removed from their chair and the meal can end. But that isn’t the whole story.

To be better prepared for the meal next time, I suggest the following: • Allow the child to self-serve whenever possible. Get some tongs and other serving utensils that work for little hands and have your child create their own perfect plate (from what you’ve offered on the table).

• Make sure the conversation is child friendly. I’d also be tempted to start throwing food (well, almost!) if the conversation changed to politics with no chance of escape.

• Look up, not down. Focus on your child’s smile. Count smiles, not bites.

Health & happiness, Yaffi Lvova, RDN 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.

Issue #70: The Functional Dietitian

I found Tamar Feldman’s article on constipation to be very informative; it offers several valuable tips toward smoother elimination, many of which I’ve been following for a while now and seeing great results. The question I have, though, is regarding my toddler. I believe she checks off most of the list—I try to feed her fiber-rich meals, she’s quite active, etc.—but she is consistently having a hard time with bowel movements. What might be her issue and how can I help her other than giving her laxatives on a daily basis?

Thanks in advance, P. Kramer Tamar Feldman, RDN, CDE, responds: I’m glad your toddler is eating a high fiber diet—that’s half the battle! Some other factors at play that may contribute to constipation in toddlers include insufficient water intake, a diet too high in dairy, medications with constipating side effects, and fears of toileting in toddlers being toilet trained. Behavioral issues such as stool withholding in toilet-trained toddlers due to distraction by play is quite common and can be a primary cause for pediatric constipation. I often encourage parents to create a set “toilet time” for their young children to establish good bowel habits, with 5–10 minutes of sitting on the toilet daily at a set time each day. Lastly, very rarely there may be structural issues at play—so if all other factors are considered and addressed, you may want to rule that out with a medical evaluation.

Get in touch!

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

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WELLSPRING / DECEMBER 2021

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.

Question:

Pediatric Nutrition

What Might Her Issue Be?

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19

SPIRITUAL EATING

By Rabbi Eli Glaser, CNWC, CWMS

How Is Shame a Positive Attribute?

Silenced by shame, the brothers couldn’t speak.

Yosef had just revealed his identity, the climax of a 22-year ordeal initiated by their envy and misplaced justice. His heartrending explanation immediately clarified and exposed the hidden Divine Hand that orchestrated two decades’ worth of distressing events.

Nevertheless, we read in last week’s parashah, the brothers acknowledged their role in the affairs and were shamed into silence.

“And Yosef said to his brothers, ‘I am Yosef. Is my father still alive?’ But his brothers could not answer him because they were left disconcerted before him” (Bereishis 45:3).

“He then kissed all his brothers and wept upon them; afterward, his brothers conversed with him” (ibid., v. 15).

In both verses, Rashi cites the Midrash Tanchuma, stating that the brothers were rendered silent due to their shame and were only able to respond after Yosef cried on their shoulders, compassionately removing their humiliation through sincere comfort and acceptance.

Embarrassment is an extremely unpleasant state of being. It is an emotional reaction a person feels when overcome with regret, when their inappropriate choices are exposed.

However, strangely enough, shame is one of the three sterling characteristics used to identify the unique greatness of the Jewish People: “Rachmanim, baishanim, gomlei chasadim—Merciful, shameful, and performers of kindness” (Yevamos 79a).

We can certainly understand that mercy and kindness are stellar traits worthy of aspiring to—but shameful? What is so admirable about the ability to feel humiliation?

It’s nothing less than a crystal-clear sign of kedushah.

Animals have no necessity for clothes because they possess no perception of dignity; they have no feeling of disgrace when they

do something “beneath” their stature. They can’t lose something they don’t have.

When society promotes behavior in mankind that endorses and idolizes base, animalistic, and deviant conduct, man’s inherent holiness is stripped away. The further humanity distances itself from our Creator, the more it lowers the bar of dignity, and the requisite reactions of humiliation become fewer and farther between.

An intrinsic trait of a Yid is our unique spiritual distinction. When we engage in behaviors that are beneath our standards, our internal bells of indignity go off. We feel embarrassed, whether in front of others or in front of Hashem. We have an ever-present, built-in mirror of truth that is reflecting our actions against our G-d-given standards. We feel the “pas nisht.”

In terms of our food choices, if we continually indulge our eating desires, we often feel ashamed of the outcome, whether by the way we appear or the way we feel.

We may shy away from photos, or perhaps avoid overeating in public, yearning for the moment when we are alone and can indulge to our heart’s content. However, each and every time we feel regret and remorse—regardless of how delicious it was at the time—our shame kicks in, signifying a behavior that compromised our kedushah instead of complementing it.

Our goal is to use this alarm of internal indignity as a safeguard against engaging in such behaviors in the first place and hold ourselves up to our rightful place as baishanim. We want to ensure, as much as possible, that our actions are consistent with our dignified, moral priorities.

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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TORAH WELLSPRING

By Rabbi Ezra Friedman

To Build from Within With the right kind of compliment, we can build worlds—including our own

In parting with his children prior to his passing, Yaakov Avinu communicated with each of them, showering them with individual berachos. Nestled in those abundant berachos was also a powerful message, one that conveys Yaakov’s profound understanding of how to build a child and encourage their continued growth and success: for each child, he noted their unique strengths, the kochos that personified their core.

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WELLSPRING / DECEMBER 2021

Yehudah, he said, your koach lies in your ability to lead. Yissachar, you were endowed with the perseverance that allows for intensive Torah study. Proceeding with each of the Shevatim, Yaakov highlighted the traits and abilities that set them apart and enabled them to fulfill their unique purpose in this world.

Similarly, when Moshe Rabbeinu was about to leave this world, he conveyed a similar message to Klal Yis-

Let us remember the koach that these seemingly simple few words actually hold and to offer them freely to others and ourselves.

rael. Within the berachos he showered upon them lay profound compliments, extolling the virtues of a faithful, loyal nation beloved by Hakadosh Baruch Hu. A compliment, our holy ancestors understood at their parting moments, is the ultimate source of strength to leave behind. It’s something a child or student or fellow Yid will hold on to for years to come, fostering their growth and continued success for years—decades—after it is uttered.

I tell you what I find positive about you, and you live with it; you live up to it.

It’s Not about the Giver It’s incredible to take note of how a compliment generates a ripple effect of feel-good emotions. When I say something positive to another human being, I can literally watch their eyes light up, their back become straighter. What is it about these positive words that creates such an impact?

If the koach of a compliment lies in the feeling that we’re being noticed—that others associate us with a particular strength or virtue—why is it that we feel good even when, say, someone praises work we’ve done anonymously, such as under a pseudonym? Or why is it that an individual who’s working undercover, or driving a luxury car with fully tinted windows, would still derive pleasure when eyes filled with awe or admiration turn in his direction?

And if the power of a compliment lies in the one who gives it, why is it that we feel good when we’re praised by just about anyone, even a complete stranger whose background and IQ we know nothing about? Why are we so quick to feel good or bad because of words uttered by a cashier at a random pharmacy, a fellow passenger on a plane, or any person we will never see again?

This brings us to understand what truly lies at the crux of a compliment, which element of it determines its effectiveness. If the power of a compliment doesn’t lie in the fact that another now associates me with something positive, or in the status of the giver, the power must lie elsewhere. Where is it? It lies within me.

When I witness others admiring my work or trait or acquisition, something stirs within: I am able to confirm for myself, to come to my own conclusion, that I am worthy, that I am successful, that I am capable. In other words, the compliment simply serves as a trigger, enabling me to engage in self-affirmation. See? I am a talented/successful/good/kind person. The more I believe in my kochos to begin with, the more readily and graciously I’ll accept a compliment because I see it as a confirmation of what I already know but need to constantly remind myself of.

Thus, what essentially determines the effectiveness of a compliment, and its positive impact, is largely the recipient’s ability to confirm it for

himself. If I agree to the statement uttered by just about anyone, if I too feel this way about myself, the compliment will do me much good.

It will be mechazek for me what I already know, and reiterate my belief in my positive core.

Hit the Target With this understanding of the true power of a compliment, does this mean that the giver has absolutely no influence on how his words of praise will be accepted? Although the recipient’s state of self-esteem is a key factor in the effectiveness of our praise, as the giver of the compliment, there is something we can do to ensure that our words yield the most positive results possible. With the understanding that the recipient is the one who needs to self-confirm the praise for himself, we can focus on expressing our sentiments in a way that allows for the recipient to draw his own conclusions as much as possible. Instead of offering general praise about the person, offer words that will encourage him to praise himself. For example, instead of telling a child who cleaned up his room, “Wow, you’re so responsible,” which they might or might not buy, we can focus on the deed they performed: “This floor is spotless.

There’s not a single toy/paper/piece of dirt anywhere.” With a statement like this, which is true, clear, and does not contain any fluff, the child not only has an

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23

TORAH WELLSPRING

Why is it that we feel good when we’re easier time believing it, but he is also able to draw a powerful conclusion from this, all on his own: I am good at cleaning my room. I am responsible.

It is statements like these, where the recipient draws his own positive conclusion about himself and his strengths, that are most conducive to building another. Another way to help an individual come to his own conclusion about his positive core is to phrase the compliment in question form: “What kind of students does the teacher give this award to?” Or “What does it take to give a speech like that?” The more the recipient is given the opportunity to confirm for himself the “I’m good” sentiment, the more impactful our words will be.

Take It Inward

praised by just about anyone, even a complete stranger whose background and IQ we

Now that we understand how much of a compliment’s value lies in the recipient’s court, let’s view it from another angle. Imagine how powerful it is when we offer such words of praise to ourselves. Who if not us can reiterate for ourselves, with self-affirmations, the kochos that lie within? Every time we engage in a positive act, or even when we just are, we can tell ourselves words of praise that are true, clear, and specific.

that enables us to grow, to acquire greater heights.

In fact, the Chovos Halevavos teaches that equally important as making a list of our shortcomings and the areas of our character and deeds that require improvement—or perhaps more so—is to recognize and keep in mind our unique kochos.

It’s focusing on this part of ourselves

A compliment—any compliment— is powerful, in and of itself. When it’s given with thought, and the more true and specific it is, encouraging the recipient to come to his own positive conclusion about himself, it’s all the more so impactful. As Yidden, we give so much time and re-

know nothing about?

sources to others because we really want to help. Let us remember the koach that these seemingly simple few words actually hold and to offer them freely to others and ourselves.

May Hakadosh Baruch Hu grant us the zechus to truly understand the needs of others and to merit giving in a way that builds and brings more light into this world.

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

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UPDATES

By Esther Retek

Prenatal Probiotics Can they serve as a solution for nausea?

For most women, morning sickness is synonymous with pregnancy. Statistically, nausea affects about 85 percent of pregnancies and significantly impacts a woman’s quality of life.

Although the true cause for nausea is inconclusive, scientists are still trying to discover helpful solutions. In a groundbreaking study published in Nutrients, researchers claim to have found a solution to mitigate the nausea in pregnancy: probiotics.

Probiotics, which can be found in foods like yogurt, kimchi, kefir, sauerkraut, and tempeh, or in supplements, seems to hold much hope. During pregnancy, hormones like estrogen and progesterone increase, engendering various changes in the body. These increases can also impact the gut microbiome, which likely affects the digestive system functions and causes unwanted symptoms like nausea, vomiting, and/or constipation. Since probiotics are believed to support the community of different microbes in the gastrointestinal tract, researchers set out to determine whether supplementing with a probiotic could be beneficial for gastrointestinal function during pregnancy.

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The study, which lasted for 16 days, involved a total of 32 participants. They each ingested a probiotic capsule twice a day for six days and then took two days off. They then repeated the cycle. Participants kept 17 daily observations of their symptoms for the duration of the study, which helped the researchers make exact analyses.

The researchers found that taking the probiotic significantly reduced nausea and vomiting. The number of hours participants felt nauseous was reduced by 16 percent, and the number of times they vomited was reduced by 33 percent. Probiotic intake also significantly improved other symptoms such as fatigue, poor appetite, and difficulty maintaining normal social activities, which are commonly reported by expectant women. Another biggie was that probiotics significantly reduced constipation.

Next up? The study authors are pushing more research on the effects of probiotics in other nauseous patients, such as in cancer patients who are on chemotherapy.

The question that remains is how to get that probiotic kefir drink down while still in a nauseous state.

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UPDATES

A Hearty Sleep Is there an ideal bedtime for heart health?

It’s the topic you find yourself falling asleep over. Time and again, researchers highlight the benefits of a good night’s sleep and the consequences of its opposite. But now, scientists are taking their data a step further and are trying to determine which are the ideal hours to hit the pillow.

consequently affect behavioral and physiological rhythms, which can be detrimental to health.” It’s not just the heart that suffers from a messed-up internal clock. The risks of obesity, diabetes, high blood pressure and even cancer are all increased when one’s daily schedule is misaligned with the circadian rhythm.

A new study recently published in European Heart Journal found that succumbing to sleep between 10:00 and 11:00 PM is the ideal time to reduce the risk for heart trouble. Even more so, the study also proved that going to sleep before 10:00 or after midnight may raise the risk for heart disease by nearly 25 percent.

For the study, Plans and his colleagues collected data on more than 88,000 men and women, with an average age of 61. The researchers gathered information on when participants went to sleep and woke up over a week by using accelerometers worn on the wrist. Participants also completed questionnaires about lifestyle and health.

It all boils down to the body’s internal clock, which controls the circadian rhythm throughout the body and is regulated by exposure to light, particularly morning light.

“The circadian system controls daily behavioral and physiological rhythms. Disruption to the circadian rhythm has wide-ranging implications, resulting in poorer cognitive performance and increased risk for various physical and mental health conditions, including cardiovascular disorders,” says study author David Plans, a senior lecturer at the University of Exeter, in England.

Plans explains that when our brains detect morning light, our clock is recalibrated. Therefore, if a person goes to bed late, they will likely miss this critical period of morning light. “If this occurs over an extended period of time, the circadian rhythm becomes disrupted and will 28

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Over an average follow-up of nearly six years, 3.6 percent of the participants developed heart disease, most of whom went to sleep at midnight or later. Subjects who were least likely to develop cardiovascular disease went to sleep between 10:00 and 10:59 PM, the researchers found.

Those who went to sleep between 11:00 and 11:59 PM had a 12 percent higher risk, and those who went to sleep before 10 PM had a 24 percent higher risk.

The researchers’ sage advice? “Go to sleep at a reasonable hour and wake up early enough to get some outside time in the morning; avoid blue light late at night, caffeine late in the day, and naps after about 4:00 PM. Use the bedroom only for sleeping, and only go to bed when you feel ready to sleep.”

PARVE

UPDATES

Tip

16 in a series

Well Spent

Slow Cooker to the Rescue Even die-hard summer fans (me here!) agree that there’s something special about winter foods. The hot broths, warm vegetables, and of course, slow-cooked meals make the frosty nights cozy and inviting.

Besides being highly practical (hack alert!) and churning out tempting comfort meals on cold evenings, using a slow cooker may also help save you some bucks. Here’s how:

1. The Crock-Pot is

the ultimate appliance for repurposing food. Find yourself with some bruised tomatoes, wilting vegetables, extra soup, or leftover chicken? Dump them all into the slow cooker and watch everything come together into a hearty dish.

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2. Because of

the long cooking time, you can get away with cheaper meat cuts and still get plenty of depth and flavor.

Try your next Shabbos meat with a cheaper cut and cook it in a slow cooker for great results.

3. Slow cookers are energyefficient and use a fraction of the energy of a gas or electric oven. Although every slow cooker model uses a slightly different amount of energy, the Environmental Protection Agency says many modern slow cookers use on average 200 watts per hour on the low setting, which is significantly less than other forms of cooking.

4. And of course, this appliance

comes to the rescue on days you need to spend away from home (possibly earning some income during that time!). Prep a meal first thing in the morning, walk into the house with your kids, and serve them a hearty home-cooked meal right away! The penny pincher? No need to splurge on last-minute takeout foods.

Check out this issue’s Seasoned for two fabulous Crock-Pot recipes by Elky Friedman.

Heart.works

Have Soup, Will Travel.

Super-simple to pack and prep, Knorr Instant Soup Packets are flavorful and authentic. Perfect for an instant tide-me-over, pick-me-up, or nutritious snack, they’ve just the right amount of pep to keep you fueled on the go, over the road, and beyond.

We'rieng workit! on WELLSPRING / TEVES 5782

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ALTERNATIVE VIEW

BY FAIGY SCHONFELD

GINGIVITIS GINGIVITIS, OR GUM DISEASE, AFFECTS ALMOST HALF OF THE WORLDWIDE POPULATION (47.2%!), BUT SINCE THE SYMPTOMS ARE MILD AND OFTEN PAINLESS, MANY ARE UNAWARE THEY HAVE IT. A COMMON SYMPTOM IS SWOLLEN GUMS, WHICH ARE DEEP, RED, AND SENSITIVE, AND BLEED EASILY. IN MORE SERIOUS CASES, GINGIVITIS CAN LEAD TO TOOTH LOSS AND OTHER ORAL ISSUES. BUT THE GOOD NEWS IS THAT THERE IS PLENTY TO DO TO PREVENT—AND REVERSE—THIS CONDITION.

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WHAT IS GINGIVITIS? Gingivitis occurs when plaque, a thin film of bacteria, builds up on teeth and causes inflammation surrounding the gum tissue. If left untreated, this form of gum disease can result in a more serious infection called periodontitis—inflammation around the teeth that causes gums to pull away from the teeth. This creates pockets between the teeth and the gums, forming the perfect environment for bacteria to proliferate. When the bacteria and plaque spread below the gum line, bone, connective tissue, and gum tissue start to break down.

SYMPTOMS Factors such as poor diet, age, hormonal changes, drug intake, smoking, and of course, improper oral hygiene, are all reason for gingivitis to develop. Here are some of the symptoms: • Bad breath, even after brushing teeth • Gums that bleed when brushed • Gums that are red, swollen, or tender • Gums that have pulled away from the teeth • Pain while chewing • Loose or sensitive teeth

DIET, FIRST Healthy gums start, as with most things, with a healthy diet. Eat acidic, nutrient-robbing junk, and your teeth and gums will rot. Get the right nutrition while you fix your gums, and you’re off to the best start toward healthy gums (and a healthy body!). Think raw, organic fresh vegetables and fruit; foods rich in calcium, like almonds, dark green leafy vegetables, and yogurt; and foods high in phosphorus, like eggs, fish, nuts, and beans. You also want vitamin C, which promotes gum health (and almost every other good thing in the body), so load up on citrus fruits, broccoli, peppers, potatoes, spinach, and tomatoes.

Eating a handful of cranberries, blueberries, and other dark-colored berries may reduce the risk of tooth decay, according to a study published in the European Journal of Oral Sciences.

The study found that polyphenols in these berries effectively protect the teeth against certain bacteria.

Try to stay away from refined, processed foods.

Refined sugar, like soda, is so acidic that it leaches minerals and vitamins from the teeth and gums as it passes through.

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ALTERNATIVE VIEW

REMEDIES

GENERAL TIPS

Salt—Saltwater is a popular remedy since salt contains potent antibacterial properties. Add a teaspoon of salt to every eight ounces of water and swish around your mouth.

Baking Soda—The mildly abrasive nature of baking soda can get rid of plaque that has built up. Plus, baking soda neutralizes acids in the mouth with its alkaline properties.

Turmeric—Studies have shown that turmeric is as effective as commercially available mouthwash at eliminating plaque and preventing gingivitis.

This could be attributed to the presence of curcumin, which is known for reducing inflammation, killing bacteria, and preventing oxidative stress. Mix one teaspoon of turmeric with half a teaspoon of salt and create a paste using water or coconut oil. Apply mixture to gums and rinse off after a few minutes.

Lemon juice—With its highly acidic properties, lemon juice acts as a great antibacterial agent.

Since too much acid can damage enamel, make sure to dilute lemon juice in water and rinse with plain water after use.

Aloe vera—This has natural antimicrobial and anti-inflammatory properties that can be very healing. Apply the gel directly to the gums, leave it on for a few minutes, then rinse with plain water.

Sage—Whether you’re using sage oil, boiled sage leaves, or a paste from crushed leaves, sage has antimicrobial properties that can be effective in treating gingivitis.

Cayenne pepper—This spice can help eliminate swelling of the gums by stimulating circulation in the gums to push out bacteria.

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Brush your teeth twice a day (using toothpaste made of natural ingredients), and floss daily.

Chew on garlic. True, it’s not fun, but it’s worth it. While chewing, keep your mouth open, and breathe through your mouth.

Focus on the gut. Whatever infection is in your mouth is in your gut, too, and it’s seeping into your bloodstream. Fix the gut, and b’ezras Hashem, the whole body will follow suit.

Take up oil pulling. Swish one tablespoon of coconut oil around your mouth for 15–20 minutes.

PREVENTION The mouthwash and toothpaste most of us use contain ingredients that may be toxic and carcinogenic. These include triclosan and sodium lauryl sulfate, which have been shown to disrupt hormones and kill cells, respectively.

Here’s a DIY toothpaste recipe for strong, healthy gums and teeth: Homemade Remineralizing and Whitening Toothpaste Recipe 5 parts calcium/magnesium powder 1 part unrefined sea salt, finely ground 2 parts baking soda 3–5 parts coconut oil, to achieve desired texture Mix calcium, salt, and baking soda in a bowl. Add coconut oil, one part at a time, until desired consistency is achieved. Store in small glass container.

Note: Hydrogen peroxide is added to many home toothpastes, but it’s important to know that it should not be ingested, and it can irritate the gums. It should not be used for children or those with sensitive or diseased gums.

THE EMOTIONAL REALM

Stress, past and present, as well as other fears and feelings, play a real part in our physical health. Yes, they can be behind that bothersome tooth or inflamed gums. So I’ll give a shout-out to the Sarno method (did I say it’s my favorite?), plus other modalities that focus on treating stress or pent-up (and often subconscious) emotions. But reading all this can be stressful in and of itself, especially if you’re doing so over a slice of chocolate cake. So we’ll end with a little reminder: Do try to treat your gums kindly, but leave the stress behind. Ultimately, it’s not the berries or the herbs or the cake that have veto power over the state of your oral health. Ask Hashem for healthy gums.

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INSIDER

By Roizy Baum

EARS Tiniest of All The ear is comprised of three bones that are not unlike any other bone in the human body, but their size is remarkable: all three of them can fit inside a penny! The tiniest of all— the smallest bone in the entire body—is the stirrup.

Taste Test The nose, mouth, and tongue all affect taste. Interestingly enough, the ears also play a role in our food enjoyment—through transmitting taste signals to the brain. Nerves running through the middle ear transmit taste signals from the taste buds to the brain.

Hear That Pop? The middle ear is connected to the throat through the Eustachian tube. Measuring 3.5 centimeters in length, this tube is in charge of the balance between the atmospheric pressure and body pressure and takes credit for the feeling of popping or unblocking in the ears.

In fact, the main cause of vertigo lies within the auditory system.

The condition is often a result of inner-ear issues or congestion because the ears are responsible for the body’s sense of equilibrium.

Hairy Airy Can you fit 20,000 hairs on a pencil eraser? Impossible, right? The internal portion of the ear is surprisingly small and narrow, comparable to the size of a pencil eraser.

Yet, this passage contains more than 20,000 hairs!

The function of the hairs is to protect the eardrum from debris and sweep wax out of the ear. All of this to protect the eardrum, which is, fascinatingly, less than 0.7 inches wide.

Happy New Ear Out with the old, in with the new! The skin grows approximately 1.3 inches every year, pushing out the old skin. Do the math and you’ll find you get a new ear canal every year.

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Never a Slumbering Moment Hearing while sleeping is not a dream. (It’s sometimes a nightmare, I know.) The ears and hearing never rest and are hard at work round the clock. You simply can’t turn them off. We hear all the sounds around us while we’re asleep—the construction noises outside and a baby’s crying can disturb our sleep and rouse us. Luckily, the human brain learns to ignore most of the sounds to enable peaceful slumbering. It only reacts to loud or unexpected noises as a defense mechanism that allows us to respond rapidly.

Highs and Lows The human ear picks up sound waves as low as 20 Hz, and as high as 20,000 Hz.

Self-Clean Chuck the Q-tips. They are entirely unnecessary and can even damage your ears. Ears actually have a builtin self-cleaning mechanism thanks to the ear canal’s pores and cilia, or thousands of tiny hairs. Ear wax, or cerumen, is a natural protective agent secreted by the body to protect the middle ear against dust, dirt, and bacterial or fungal infections.

Hear, Hear A large percentage of individuals who experience hearing loss are under the age of 65. Taking care of the ears should therefore start at a young age. It can take just one single incident of exposure to loud noise (85 decibels or higher) to damage hearing permanently.

Exposure to sounds at 120 decibels can damage hearing in 7.5 minutes.

Hard as a Bone The temporal bone, which protects the inner ear, is the hardest bone in the human body.

Wax Nostalgic Ear wax has been used by anthropologists to study the migratory patterns of humanity.

Zzzz Tinnitus is incessant ringing or buzzing in the ear. The noise you hear if you have tinnitus isn’t caused by an external sound, and nobody around you hears it. Affecting 15–20 percent of people, tinnitus is very common.

Age-related hearing loss, an ear injury, or a problem with the circulatory system are usually causes for tinnitus. Surprisingly, stress can contribute to the beginning or worsening of the condition.

Bring on the Nutrients Omega-3 fatty acids strengthen the blood vessels in the inner ear and can boost hearing. Additionally, antioxidants—folic acid in particular—and the consumption of leafy-green vegetables such as spinach and romaine lettuce are beneficial in preventing hearing issues caused by loud noise exposure.

Stop That!

A study by the University of Newcastle has identified the most unpleasant noises: a knife scraping against a bottle, a fork scratching on a plate, chalk on a blackboard, a ruler on a bottle, nails on a blackboard, a baby crying, an electric drill, rusty swing chains, sounds of retching, and two pieces of expanded polystyrene rubbing together.

In One Ear, Out the Other Sound waves travel at 770 miles per hour, or at 1,130 feet per second.

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INSIDER

Left and Right Always thought you hear better on your left side? If it was music you were talking about, surprise, surprise, you are right.

According to a study conducted by the Universities of California and Arizona, the right ear is more responsive to speech from birth, while the left side is more receptive to continuous tones and musical sounds.

Nonstop If you live until 120, will your outer ear still keep growing? Yes! Throughout one’s lifetime, the outer ear never stops growing. But don’t worry, the growth occurs in miniscule increments.

It’s Real Misophonia, a condition in which individuals experience intense anger and disgust when they are confronted with sounds made by other human beings, is a real disorder that seriously compromises functioning, socializing, and ultimately mental health. While misophonia causes an emotional reaction, hyperacusis—a disorder in loudness perception—results in physical pain in the ears. The louder the sound, the more painful the reaction. The pain can manifest as pressure or loud ringing in the ears.

Another sound-related condition is phonophobia, a fear of loud noise. It causes one to panic and feel extremely anxious.

Mystery Function The earlobes, which never stop growing, apparently carry out a mystery function that scientists have yet to uncover. Because of the astounding array of blood vessels they contain, some scientists believe that they may assist with blood flow, but the exact process by which this occurs has yet to be discovered.

How To Maintain Ear Health  Use earplugs when in an environment with loud noises.  Turn the volume down whenever possible.  Give your ears time to recover after being exposed to loud noise for a prolonged period of time.  Stop using cotton swabs in your ears.  Keep your ears dry. Gently toweldry them after bathing or swimming.  Get up and move. Exercise is great for the ears. 

Manage stress levels.

 Incorporate hearing screenings into your regular checkups.

Source: earq.com

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WELLSPRING / TEVES 5782 Heart.Works

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FITNESS

How to Create the Most Effective Home Gym 3 factors to consider when purchasing exercise equipment

Chaya Tziry Retter, BS, CPT Chaya Tziry Retter is a Monsey-based nutritionist, fitness instructor, and ACE-certified personal trainer. She has a bachelor of science in human nutrition management and is currently pursuing her registered dietitian credential. She is passionate about helping others lead healthier lives in a way that suits their needs. She can be reached at 845-540-4487.

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WELLSPRING / DECEMBER 2021

When the temperatures start dropping, it takes more and more commitment to get out to the gym. Workout trends like virtual exercise classes, online workout programs, and self-monitoring fitness apps are becoming increasingly popular for some. For others, now is the time to consider purchasing an at-home gym piece. Prices are decreasing with seasonal sales and nearly every ad conveys that this is the device you can’t live without. With seemingly endless options—smart machines, rowing machines, treadmills, ellipticals, stationary bikes, weight benches—making a choice can be overwhelming. Let’s break down the decision process and explore some classic and new exercise equipment so you can make an informed choice.

The three most important factors to consider are:

Goal

Price

Space

To maximize the usage of the machine or equipment, ask yourself: Who will be using this? How often?

Is it for personal use? Family use? Can you see yourself using it on a regular basis? Do you enjoy the exercise that this equipment lends itself to? Do you enjoy high-impact or low-impact?

Are you looking to strength train?

Maintain a healthy weight?

How much are you willing to spend? Do you have additional fitness expenses, or will this be considered your “gym membership” investment? Do you want to start with small purchases like some weights, resistance bands, and jump ropes that you can change up every so often? Or do you prefer to make one big purchase and stick to that?

How much room are you willing or able to spare for the equipment? Do you want something portable? A device you can stow away when not in use? Where will you keep it? If it’s in your home, do you have enough space in a private room? If it’s in your garage, will the weather play a role in your exercise schedule?

After answering these questions, narrow down your choices based on what each piece of equipment has to offer.

Treadmill

Staircase Climber

This machine enables you to walk or run indoors. Some models offer a flexible, less joint-jarring surface. When purchasing one, look for a strong motor (the machine will last longer), a belt that’s long and wide enough for your stride, a sturdy frame with front side rails for safety, and an emergency stop device. You should be able to adjust the speed and grade so you can walk at a comfortable pace. You can work out at a high-impact level for a weight-loss goal.

Most models can be folded up to take up less space when not in use.

This machine provides a low-impact workout that resembles climbing flights of stairs. Stair climbers are losing popularity due to the stress on the knees and high-strain aftereffects. Some models have levers with handgrips to work arms, too. Beginners may find stepper machines strenuous, and the motion can be hard on the knees. Look for machines that provide independent foot action and are equipped with handrails and large stair platforms.

Stationary Bike

Elliptical

Rower

An exercise bike takes no training and is easy to use, although it can be uncomfortable for long stints. While riding isn’t as effective in preventing osteoporosis as weight-bearing exercise, it does provide an excellent cardiovascular workout. Look for a model with a comfortable, adjustable seat and toe clips. If the seat is too hard, find out if you can replace the seat with a cushioned model bought separately. There are varying options for seating like a spinning bike or a long-extension back seat. The impact level can also be adjusted by the rider.

The elliptical machine provides a circular up-and-down motion that’s a cross between a ski machine and a stair-stepper. It provides a nearly impact-free workout, which is easy on the joints. Resistance and grade can be adjusted automatically or manually on some models, and levers with handgrips to work the upper body may be available, too. It may take a little while to get used to the unusual motion. Look for comfortable handlebars and nonslip pedals with curved ridges. Try the machine at varying speeds and grades to make sure it feels stable.

Rowing machines work the back, arms, and legs simultaneously, offering as close to a total-body workout as available from a machine. Unless you’re used to rowing, the motion initially may feel unfamiliar, and some find it hard on the back. This machine has become increasingly popular, especially with smart machines and coordinating apps.

Regardless of your pick, make sure to enjoy your workout! Track your progress to keep yourself motivated, and set goals to keep your momentum up. Most important, have a good time and give yourself a pat on the back for taking more steps to staying fit in all seasons.

WELLSPRING / TEVES 5782

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HEART.WORKS

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WELLSPRING / DECEMBER 2021

ASK THE NUTRITIONIST

By Shani Taub, CDC

The Seminary Stage

Q

Will working with a partner in this setting help improve my eating habits?

First, thank you for an informative and enjoyable magazine. Every article contains a wealth of knowledge and a good dose of practical advice. I’ve been following this column keenly and I greatly appreciate the down-to-earth ideas you provide. I’m currently in seminary in Eretz Yisrael—and not doing well with my eating habits. I have always struggled in this area but being surrounded by friends all day and not having the time or resources to prepare wholesome meals makes the challenge almost insurmountable. And it doesn’t help that we keep getting iced coffees and bagels.

The foods I’m eating are making me lethargic and I’ve been putting on a lot of weight. A friend of mine in the same situation suggested we do something together. I was wondering what you think of working with a partner in this endeavor, considering that we each have different capabilities, different goals, and, of course, different bodies. And whether we’re working as a pair or individually, I’d love some tips on how to get my healthy habits off the ground.

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ASK THE NUTRITIONIST

Thank you for the positive feedback. If you’re managing to keep up with the magazine even while you’re in seminary, you’re already on the right track!

In my practice, not only do I recommend pairing up for the challenge, I sometimes even refer potential partners to each other. Peer pressure is a powerful force that, when tapped into correctly, can bring about great results. Having the support and camaraderie along the way injects fun and motivation into the journey.

But here’s the caveat. Your concern is legitimate. At least twice a week a client will lament over the fact that her friend, sister, husband, or neighbor has been doing so much better than they are on their weight-loss journey.

I understand their frustration, since I grew up with several sisters, none of whom struggled with health issues like I did. It took me a long time to come to a place of acceptance, and start working on my own issues instead of complaining about my “bad luck.”

Just because we’re similar to others in some ways, we can’t expect our bodies to function identically. Just as we are well aware of our differences in personalities, mental capabilities, and character, we can’t anticipate equal performance physically.

When clients complain about others’ successes, I point out to them how differently we operate on all levels and how the same principle applies to our health habits. There are so many factors at play and no two people view, digest, or process food in the same way.

It’s crucial to get past this mindset if you want to partner with someone on your journey. If you’re ready to embrace your differences and equate success with commitment and diligence, I’m cheering you on!

And now, here are some tips to help maintain your health while you’re in seminary. Keep in mind that health is not all about food. Exercise is important too, and if you look for opportunities to engage in physical activity (especially in the Jerusalem hills!), you’ll find them. Fluid intake is also important, so keep your water bottle handy at all times. Getting adequate sleep (a way smarter alternative to iced coffee!) will not only boost your energy

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Why the Difference? levels but will also help with self-control and making smart choices throughout the day.

And for the food part (which is a primary component, after all), make sure you never go hungry or skip a meal because you don’t have healthy foods available. Make a list of some basic healthy foods you can stock up on, such as tuna, whole-grain crackers, and nuts for you to enjoy on days that you can’t find anything healthy at the meals being served. When fruits or shelf-stable vegetables (such as whole peppers) are served, you may want to take some with you to your room so you can enjoy them later in the day. You may want to ask the kitchen staff to prepare nourishing foods of your choice, such as cut-up vegetables or omelets at breakfast.

In most cases, they’ll be happy to help you out. Also, avoid takeout food as much as possible. If you’re visiting a bagel shop, the colorful array of options at the salad bar can make for a very nourishing and delicious meal. Spending time with friends is such fun, but it doesn’t only have to happen at the café or ice-cream store. Find other nice spots such as parks in the area where you can enjoy a nice chat.

We’ve mainly focused on weight loss in this column, but it’s important to reiterate that the ultimate goal in the journey is not weight loss, but rather maintaining our health. Keep in mind that shedding the most pounds does not always equate with a healthy lifestyle. Truthfully, maintaining our health is far from a race, but a journey, and—dare I say—a pleasant one!

If two people presumably consume an identical diet, what would determine the disparity in their weight loss? There are several factors at play.

Hormones: Hormonal differences in men and women make it easier for men to lose weight. So if you’re looking to race your spouse, you may want to consider these differences. Thyroid imbalances may also contribute to weight loss or gain.

Adherence: Some people are simply more meticulous and follow instructions to the T. Did you exercise as intensely as recommended? Did you drink the right amount of fluids? Did you follow the time schedule?

These variables might not seem so significant, but they can play an important role in the big picture.

Genes: Whether we like it or not, this is likely the main variable. Every individual has their own unique chemistry. The main genetic driver in our weight-loss journey is metabolism, which results in naturally burning calories quicker than others. Yes, there are diets and methods to quicken metabolism, but the ultimate factor is still genes.

Body Fat: In general, those with more body fat will experience quicker weight loss.

Exercise: Physical activity, and more importantly, which exercise you engage in, can greatly impact your weight-loss efforts.

Emotional Wellbeing: Stress, as well as other negative emotions, has been proven to slow down the weight-loss process for most people. While some individuals eat less when under stress and others eat more, the impact on the metabolism tends to be negative.

Please send your questions to the nutritionist to info@wellspringmagazine.com.

Shani Taub, CDC, has been practicing as a certified nutritionist in Lakewood for almost a decade, meeting with clients in person and on the phone.

She also owns the highly popular Shani Taub food line, which carries healthy, approved, pre-measured foods and delicacies sold at supermarkets and restaurants.

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The

k c a h Feature Get on the health bandwagon... we’ll show you how to do it!

Compiled by Shiffy Friedm an WELLSPRING / TEVES 5782

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The solid stretch of winter months (plus a second Adar!) awaits us, eager to be filled with positive moments of growth, fulfillment, and change. With a focus on the arena of healthy living, how can we do it right when life is blessedly hectic and often (always?) overwhelming -- with so many other demands on our time, energy, and resources? Here, nutritionists, dietitians, health coaches, and fellow card-carrying members of the universal health club share their best hacks for making good living fun, economical, simpler, and just doable.

! g n i k c a h Let’s get 48

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THE FUEL HERE’S HOW I MAKE HEALTHY EATING WORK FOR ME Dr. Rachael Schindler

Esti Asher, MS, RDN, LD

Prepare a lot of extra food when you’re anyway cooking and make the dishes a little different by adding veggies or spices. (Every time I cook, I make enough for a few days of lunches and dinners!) I roast the vegetables together with the chicken and make a few different kinds. Also, freeze meals raw or cooked so you can just pop them in the oven when needed.

I strongly recommend washing produce before putting it away post-grocery shopping. Having ready-to-eat fruits and vegetables available means they’re more likely to be eaten—by both kids and adults. It’s also ideal to keep the produce (or any food you’d like to encourage) at eye level in the fridge and in clear containers so it’s visible and nothing goes to waste.

Bashy Halberstam, INHC Hendel Safir Having a bottle of kefir on hand at all times enables me to prepare a quick, healthy, protein-dense breakfast for myself and the family. I simply blend a cup or two with frozen or fresh fruit for a delicious, satisfying smoothie that’s also rich in probiotics and other nutrients.

Shaindy Oberlander, BS, INHC When I say I love eating healthy food, I truly mean it!

Healthy food really makes me feel better. For instance, I used to love sour sticks. After going through nutrition school and other functional medicine-based trainings, I really, intrinsically, understood the link between the sugar and ingredients in the sour sticks, and what they were doing to me and how they made me feel. I realized how much better I felt when I stayed away from them. The feeling of actually “feeling great” is powerful enough to make me want to eat healthy, all the time. I don’t need to make this fun or easy because the feeling of feeling good is worth more than money can buy!

In order to enjoy healthy eating and living and free ourselves from the emotional eating and dieting roller coaster, we need to adopt a healthy-eating mindset. To make it enjoyable, I encourage making the connection between what we eat and how we feel—and making food and self-care choices from that place. An easy way to do that is to take the time to check in during the day and see how we feel.

When we eat healthy, we feel energetic. So I take breaks to check in on how energetic and good I feel, and I thank myself for taking care of myself and giving myself the nutrition that feeds me. Taking the time to appreciate our choices versus feeling deprived is an important self-care step that makes healthy living way more pleasurable. If I feel tired or am experiencing any other symptom, I ask myself, “What would I like to do better next time?” This way, every encounter is a learning experience that leads me closer to my goal and to more pleasant living.

Chaya Sara Herman Fermenting potatoes is by far the simplest process and eliminates 80 percent of the carbs. I do it all the time!

Bina Feuerstien I make it my business to stock the produce drawers to the brim twice a week—usually Monday and Thursday.

This way, there’s always fresh fruit and vegetables on hand. When I cut up a salad, I always try to cut up another one to keep in the fridge. I’ll either end up enjoying it the next day or pulling it out when the kids walk through the door from school, famished. (Sometimes, I pack it up for them the next morning for a nutritious lunch!)

Esther Retek Prep. Prep. Prep. What works best for me is having wholesome food at arm’s reach. If the healthy food is easily accessible (at least as easy as a bag of potato chips or piece of chocolate), I’ll go for it. Therefore, I try to have healthy and nutritious muffins (a great time for baking is Motzaei Shabbos in the winter), salad, cut-up fruits, ready dressings, and other quick-to-prepare healthy foods around.

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P U D E K C O T S ALL

MY MEAL-PREP SECRETS

Baila Levy

Dr. Rachael Schindler

Always prepare double the food and freeze. It doesn’t that much take extra time to make two pans of baked ziti, two trays of chicken quarters, or double the marinade for cutlets, and then you only need to prepare dinner half the week!

Enlist your kids and household help and make sure things are ready in the fridge. I freeze sautéed peppers, carrots, and onions so they are soft and ready when I want to cook with them.

Hendel Safir Frozen veggies. Frozen veggies. Frozen veggies. It’s easy to get the protein and carb out of the way, but I often get stuck on the vegetable. Frozen veggies to the rescue! Pop them in the oven (broccoli, cauliflower—with lots of cumin—or stir-fry mix are on steady rotation here) and in no time, you have a piping hot nutritious meal to serve.

Shaindy Oberlander, BS, INHC I honestly don’t spend too much time on meal prep, but I do make sure that meals in my house are always balanced, colorful, and nutritious. I cook at 3:00 PM daily and serve supper at 4:45 PM. I always make sure to have all necessary ingredients in my house the day before so that when I’m ready to cook, I’m ready to roll. Regarding lunches for myself, I prep those the night before or in the morning since I don’t have gaps in my midday schedule to prepare lunch—and I never, ever skip meals.

Esti Asher, MS, RDN, LD It’s so important to keep in mind that there is no “right” or “wrong” way to meal prep. Examples of meal prep can vary, and it’s best to think about what is beneficial and practical for your schedule and lifestyle. Examples may include making your lunch in advance, batch-cooking different grains and proteins, washing and preparing produce, and preparing full meals labeled neatly in your fridge or freezer (and many other examples in between). Don’t compare your meal prep with what you see others doing. And don’t get caught up in being perfect or thinking that there is only one correct way. You got this!

Bashy Halberstam, INHC Since I try not to eat mindlessly, I end up enjoying food prep much more. I think about what I’d enjoy and then prepare it for myself. I also like to try new things and play around with new recipes, and then I’m excited to see the results. Again, that experimental and self-love mindset makes everything easier and more fun than just another thing on the to-do list.

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Bina Feuerstien I put up a huge pot of vegetable soup every Monday night that lasts us all week (we’re still a young family). I find that having one dish ready for supper takes off a lot of the pressure and makes planning and prepping the rest of the meal so much easier.

Naomi Tanzer Since I work all week, I utilize my Sundays (or a long Motzaei Shabbos) to plan my menu and prep accordingly.

I always cook up one large pareve pot of quinoa, which I then divide for both milchig and fleishig meals. I prepare salad dressings, marinades, and even bread cutlets. I find that planning the menu also saves a lot of time and money because it means grocery trips are less frequent, and I can work with what’s on special. For dinner, I usually do ground meat on Sunday, cutlets on Monday, meat on Tuesday, pareve or dairy on Wednesday (we love a falafel bar!), and chicken on the bone on Thursday.

DOWN TO A SPARKLE MY KITCHEN CLEANUP TRICKS

Dr. Rachael Schindler

Bashy Halberstam, INHC

I often use oven-to-table glass or Pyrex containers that have a lid for storing in the fridge. Saves cleanup for so many dishes and pots!

Clean-up time is my listening or talking time. I plug in my earbuds and utilize the opportunity to talk or listen. I then relish the clean kitchen that happened while I was enjoying myself.

Chaya Sara Herman Let the dishes soak in water until you have a chance to wash them. If you made, say, a pot of mac and cheese, let the pot soak in water so by the time you wash it, it’ll be a breeze to clean. No hard spots left to rub off.

Esther Retek If I don’t clean up right after the meal, it takes so much longer to get it done. As soon as the meal is over, I immediately start cleanup, and within 20 minutes everything’s done. I work on adrenaline, almost racing against myself, which is what keeps me motivated to complete the task quickly.

Shaindy Oberlander, BS, INHC Lucky for me (and no, I don’t take it for granted), my housekeeper cleans the kitchen daily after supper.

I realized that this is what I needed so I can be a calm working mom.

Esti Asher, MS, RDN, LD A clean kitchen helps me feel more calm and productive. While I cannot claim to always have a clean and organized kitchen, I find the tips below helpful.

• Disposables at dinnertime are particularly helpful for easy kitchen cleanup at the end of the night.

• Putting ingredients away right after they’re used helps minimize a mess at the end.

• I like to wash dishes and food-prep accessories right straight away as well. For example, I wash the measuring cups and spoons once I’m done using them in a recipe, or I wash the cutting board and knife right away.

Baila Levy I hate cleaning! I set a timer for five minutes and tell myself I only need to tidy up until the timer rings. For me that is less overwhelming than knowing I need to clean up the entire kitchen/bedroom, etc. You’ll be surprised to notice how much you can do in five minutes. Also, after those five minutes I’m usually motivated enough to continue for a bit longer, but without the pressure, because I know I already “did” my five minutes.

Bina Feuerstien As crazy as this sounds (and I’m quite a functional homemaker, if I may say so myself!), I’ve been saving myself scores of time by not wiping the dishes. I like to wash them squeaky clean with boiling hot water and soap, and then either leave them to air-dry or shake off the droplets and place them back in the cabinets. A true time-saver if ever I thought of one!

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G N I V O M P E E K

MY EXERCISE HACKS

Rochel Rosen

Bashy Halberstam, INHC

Keep it quick. If exercise takes up too much time, we end up skipping it too often. I keep my workouts to ten minutes, three times a week so they’re really doable.

Esther Retek

My latest gadget is a FitBud step tracker, and I love it!

It helps me motivate myself. I clip it onto my skirt in the morning and track how many steps I take throughout the day. It motivates me to keep moving and come up with ways to add in steps throughout the day. If I walk versus travel by car, the steps add up so that’s a win! Every night I write down how many steps I took during the day and challenge myself to meet or exceed that. It’s important to adopt a fun attitude and turn it into a game rather than being critical of yourself when you don’t meet your expectations. When that’s the case, remind yourself that there is always a tomorrow, im yirtzeh Hashem.

I try to incorporate exercise into my daily lifestyle since I don’t (yet) get to the gym on a weekly basis. I take the stairs instead of the elevator, trek down to the larger supermarket twice a week, and avoid buses (the chief transportation mode in Israel) whenever possible.

Another hack is taking advantage of the benefits that a sense of community provides. Find a class you really like, in an environment that speaks to you. That will motivate you to do the workout and help with the “I’ll do it later.”

Exercise can be really fun once you find the right fit.

Laura Shammah, MS, RDN

Bina Feuerstien

United Healthcare/Oxford is currently offering the Peloton workout app free of charge. It offers all types of classes from walking to strength, yoga, running, cycling, and cardio with very motivating instructors. Classes range from 5–60 minutes. This is helping me have variety in my fitness classes and I’m loving it. Anyone who has this insurance should take advantage of this excellent service.

For me, it helped to invest in an elliptical machine.

Whenever I have a pocket of 15–20 minutes, I step right on and get moving. Less than half an hour later, I’ve broken a sweat and feel so energized. Plus, I’ve had time to collect my thoughts and practice some meditation.

Hendel Safir I use a standing desk at work and do some basic fitness moves every half hour or so. A great way to keep in shape and out of a sedentary position.

Dr. Rachael Schindler Shaindy Oberlander, BS, INHC Keeping the four Rs in mind is super important, especially in regard to exercise: Don’t be Rigid, as you will become Resentful. Be Reasonable and you will feel Respectful toward your body. People think they must hit the gym for hours at a time, every day of the week. That rigidity does not agree with my belief system. I believe that the workouts you’re doing must agree with you. Do something you love. Do something that makes you feel amazing. Be kind to your body and your body will love you back.

At this point in time, I work many hours a week and can’t squeeze in too many workouts. However, there is an amazing Yoga and Pilates app that I absolutely love, and I find myself gravitating to these workouts daily. Why? Because they work for me. They’re short workouts, targeting different parts of the body daily. They include a great deal of meditation and grounding, and they make you feel great while working your body hard. Do what works best for you and avoid being rigid or upset about your exercise.

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Break up the routine. Do 10–15 minutes of physical activity whenever you have a break, or create a small block of time and end it off with a short stretch segment. I wake up 15 minutes earlier than I need to and do this before the kids wake up. It starts off my day right!

Naomi Tanzer This is not only an exercise hack; it also works wonders on the housekeeping end. Every morning before I leave for work, I get my sneakers on (gets me into movement mode) and turn up the music for 15 minutes. In that time, I literally bounce around from room to room, making beds, spraying windows, picking up stray toys (I try to bend down as many times as possible!). I’m in high-energy mode as I zap from corner to corner, straightening up the house and working up a sweat in the process. I’m out of breath by the time I’m done—and I’m left with a much cleaner, neater space too.

VITAMIN S HOW I ENSURE THAT I GET MY MUCH-NEEDED SHUT-EYE. (FUN FACT: MOST CONTRIBUTORS CONFESSED TO HAVING A HARD TIME WITH THIS ONE! NO SURPRISES THERE.) Dr. Rachael Schindler

Esti Asher, MS, RDN, LD

I do things early and don’t leave things for “later.”

That makes it easier to get to bed at a semi-reasonable time. When I push off even small tasks, they add up to a lot of stuff to do later in the day—and that’s when things get out of hand.

Think about how productive you will be if you push yourself to stay up and attempt to accomplish more of your to-do list— versus how productive your next day will be if you go to sleep at a good time. Sometimes late nights may be necessary, but be mindful of how (and if) your days look different when you get more sleep. I try to make a point of going to sleep particularly early on days I know are less busy (at least twice a week).

Esther Retek Rigidity! The word has a negative connotation— but being rigid about my schedule is what makes it work. I have a set time and make every effort to be in bed by that time. Knowing I have this “deadline” propels me to finish my tasks (and sometimes leave them for the next day) and get going.

Shaindy Oberlander, BS, INHC This one’s a true challenge. I aim to get 7–8 hours of shut-eye at night because I know how important sleep is for every component of our health. I aim to be in bed by 11:30–12:00. What gets me there is knowing how much I want this so that I can be a better and more accomplished person the next day.

Baila Levy I work in the evenings, and by the time I’m done, I’m usually exhausted and procrastinate terribly until I push myself to get into the shower. I learned to avoid that by taking a shower early—before I log on to work—so when I finish, I can go straight to bed.

Bina Feuerstien While in general I find it hard to stick to times, I’m surprisingly disciplined when it comes to bedtime—and I’m no morning lark. Night owl defines me, but I’ve witnessed too many times how much more productive and energized I feel come morning when I get my seven hours of sleep at night. And so, I’ve sort of programmed my mind to see 11:00 PM as super late. When I see the clock at that hour, I know it’s past my bedtime and do whatever it takes to make it into bed ASAP. One hack that really works for me is to take a shower by 10:00, even if I still have some work left to do afterward. Once I’m in night mode, the path to my bed is that much shorter.

Hendel Safir Although this isn’t a hack for getting adequate sleep per se, it helps with facilitating more quality sleep. First, when I get into bed, I daven that my sleep—and those of the kids!— should be of good quality and that we should all wake up feeling well-rested and energized. Also, according to The National Sleep Foundation, turning off electronic devices at least thirty minutes before going to bed and not looking at a computer screen during this time is said to encourage more restful sleep, as well.

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ME TIME

HOW I CARVE OUT TIME AND RESOURCES FOR SELF-CARE

Dr. Rachael Schindler

Shaindy Oberlander, BS, INHC

If you’re like me, for whom massages are a must—not a luxury—schedule them biweekly. I look forward to them and feel great after. By having them scheduled in advance, you’ll make sure to show up.

At this point in my life, I know I need undisturbed silence for a good few minutes a day as my self-care. Working full days and being a hands-on mommy can get overwhelming. I do communicate my need for some quiet to my children and husband, and they all make it a point to let me “disconnect” for a bit and enjoy some needed silence. Same with my office staff. If my days get overwhelming, I will close my door so I can get the silence I need to think and process.

Esti Asher, MS, RDN, LD Be mindful of what fills your cup and gives you an extra pep in your step. We all thrive with different forms of self-care, and it takes being mindful to know what works best for you.

Examples of self-care I enjoy: • Getting dressed and putting myself together (as I want to present myself) in the morning before going downstairs and starting my day and various responsibilities.

• Drinking coffee while it’s hot.

• Journaling, especially (read: mainly) when I have a lot on my mind.

I also realize that self-care means different things to different people. I’m not the type of person who enjoys sitting at the spa. Rather, I incorporate certain “feel good” things into my day-to-day activities. For instance, when I need to do quiet work, I’ll turn on some classical piano music and it will enhance my work.

Or I’ll light a scented candle in my office and enjoy the aroma while I’m working. It is about adding touches of joy to the mundane. That’s what self-care means to me now.

Bashy Halberstam, INHC Self-care is enjoyable! Anything that brings more vitamin J (for joy) into my life is in the self-care category. It’s about filling my tank. If I want the output to be optimal, I need to treat myself in a way that is conducive to giving me the life experience I want.

If I want energy, calmness, a positive outlook, etc., I need to care for my body, mind, and soul. When I feel a need for it or when I have the time (and I try to make the time), I ask myself, “What would you like to do now?” This way self-care is enjoyable and nourishing versus another chore on my list.

I encourage keeping a self-care toolbox. Simply put, it’s a list of things you enjoy doing. When you’re ready or in the mood for self-care, check in and ask yourself what you would enjoy right then. Go through the list and pick something. With repeated practice, you’ll make the intuitive connection, and you’ll drop the list.

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Bina Feuerstien Self-care doesn’t have to take much time.

In fact, I prefer giving myself little pockets of me time throughout the day, such as after the kids have left to school and then for a few minutes before they return. Even escaping to my bedroom for 5–10 minutes when I feel like the kids are all over me and it’s getting too much really helps (if there’s adult supervision for them, of course!). I rarely spend money on self-care because for me it’s more about the stillness, the peace and quiet, just closing my eyes and being, that really helps.

S R O I N U J E H T HOW I GET THE KIDS TO EAT HEALTHY AND BE ACTIVE Tanya Rosen, MS, CAI, CPT Here are three of my favorite tried-and-true tips: • Do a make-your-own-salad-bar night. Make the plates fun by adding all sorts of colorful and crunchy vegetables.

• Take your kids to do an outdoor/indoor activity such as ice-skating, gymnastics, and swimming to get them to be active.

• When you’re doing grocery shopping, have the kids pick out healthy snacks. Have a race or contest and have fun with it.

Dr. Rachael Schindler Simple, but not so: Model. Model. Model.

Shaindy Oberlander, BS, INHC Echo. Kids learn by example!

Bashy Halberstam, INHC Kids eat what’s available. I try to serve kid-friendly foods that are healthier, but for school they take their daily notas-healthy snack. Whenever possible, I take my kids with me to the supermarket, and they get to choose the fruits for Shabbos. This way, I get to see what they like and we can stock up on that. Yet, the important part is to serve it to them. Nowadays, there is a real variety of healthier nosh, so getting the kids to eat healthier is less of a challenge. They know that sugar and food coloring are not healthy, and I try to make them aware of the connection between what they eat and how they feel. Since they are kids, and providing a balance is important, they do have cake and other treats on Shabbos.

Regarding movement, kids love to play—the more active the better. We don’t have electronic games in the house.

Instead, they play with the neighbors or engage in more creative play. We have a small trampoline in the center of our playroom, so it’s accessible and inviting. I like to turn on the music and move with them, either through dance or exercise. Kids go for anything that’s fun; if we make movement fun, they’ll enjoy it. We can encourage it by joining in their world and setting it up for that.

Esti Asher, MS, RDN, LD Role-modeling is the best tip. It varies by age, but so often kids will mimic our food choices! Additional tips include presenting food in a more fun and interactive way (for example, on skewers), offering a dip, and also including your children in the food planning and preparation process.

Goldie Samson We call chicken cutlets “cookie chicken” so it’s a treat around here! Works for all foods.

Bina Feuerstien Baila Levy Make faces out of veggies and have them ready on the table when the kids come home from school. They get a kick out of it and usually eat the entire contents of the plate. As an added bonus, it keeps them busy for a bit. My kids have turned the deconstructing of the “menschies” into a game!

All I need to do is sit down with a bowl of salad and before I know it, they’re all gravitating toward it. Also, kids are very often sensory eaters. Like adults, some kids go for crunchy and others for creamy. Find the texture your kid goes for, and you’ll see how well they do with those types of dishes. A few of my kids love blended veggie soups, so I always keep those on hand (even blending leftover chicken soup every Sunday night). Others prefer roasted broccoli for its special crunch.

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GET YOUR FILL 4 HYDRATION HACKS • Drink two glasses of water first thing in the morning.

• To ensure you get adequate hydration every day, fill up your bottles in the morning and make sure you get through them as the day progresses. Carry them with you if needed.

• If drinking plain water isn’t your thing, add sliced lemons or other citrus fruits to a pitcher or bottle.

• Consume hydrating foods, such as fresh fruits and vegetables.

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CHUGGING ONWARD MORE HACKS ON HEALTHY LIVING Dr. Rachael Schindler Make vitamin-taking a fun family event so it’ll make the kids feel good that they’re doing something positive for themselves.

Shaindy Oberlander, BS, INHC Stress plays a significant role in our lives. Cortisol levels, which wreak havoc in the body when heightened, are stress driven. I engage in a few seconds of deep breathing when the going gets tough. It works wonders. Try it for yourself when you’re feeling overwhelmed or stressed.

Bashy Halberstam, INHC We humans are social beings, and the reality is that healthy eaters are the deviants in an unhealthy world.

And so, to make healthy eating fun, enjoyable, and doable, we need a community of like-minded people. With that in mind, I created a chat group that provides just that. We talk about anything health-related and share recipes and ideas on healthy eating and living.

Bina Feuerstien We’d be stabbing ourselves in the back if we made healthy living too much of a rigorous endeavor. Rather, we’re best off doing whatever we can and accepting what we can’t. Being kind to ourselves is a huge component to healthy living, after all.

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SAMPLE

SAMPLE

By Libby Silberman

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Experiment: The Proper Hydration Process In our lab today, we’ll be studying the effects of the consumption of the merge of two hydrogen atoms with one oxygen atom. An oxygen atom has an atomic mass of 16, while a hydrogen atom has an atomic mass of 1. The resulting element is comprised of roughly 89 percent hydrogen and 11 percent oxygen. For those not so chemically inclined, you may want to know that the union of these periodic-table elements actually forms what you know as water.

H20. Humble, yet crucial for survival.

Sometimes, I address newfangled modalities in these pages. Other times, we look at alternative methods that are held in controversial regard or have little scientific evidence but great anecdotal approval.

Here’s the thing about this month.

We’ll be taking a look at one of the most reputable philosophies in the world and experiment on our lab samples. That means that we’re absolutely not out to disprove or challenge the notion. Rather, our samples will report changes they experienced after adhering to the challenge. Our sources? Kitzur Shulchan Aruch and the Rambam (Hilchos Deios, Chapter 4). How’s that for reputable?

So, what is it?

Challenge: Drink water according to the system prescribed by the Rambam.

The 18 trial subjects who participated in this experiment were given an understanding that while drinking water is vital to life itself, the timing is key in aiding digestion and overall wellbeing.

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THE RULES As prescribed by the Rambam, to promote effective digestion

• Drink up to twenty minutes prior to a meal. In the mornings, you may drink up to ten minutes prior to a meal because your digestive system is empty.

• Refrain from drinking water for two hours after a meal.

• During meals, foods that are partially liquid may be consumed.

This includes soups, yogurt, milk, and diluted wine. But the more diluted they are, the earlier in the meal they should be eaten. Small quantities may be eaten later in the meal.

• Room-temperature water is always recommended over cold water.

• In cases of thirst during a meal, drink just enough to quench thirst.

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How It Went Over: Feedback from some of our trial participants

Toby, 30, stay-at-home mother of 4 When Libby invited me to join this trial, I declined. I drink and eat together all the time without giving it a second thought. I had no patience to think about my drinking habits. I didn’t think there was anything in it for me, but I ended up joining anyway. It was annoying to have to think about drinking water before meals, and then wait to drink again two hours later.

After about three weeks, I observed that my body became very regulated. While I used to get constipated after weekends, it no longer happened. Same went for my usual bloated feeling after every Shabbos—it was gone.

It may well be that the reason for the constipation and bloating was that I had been drinking water with my meals. According to the Rambam, when the body metabolizes food with water, the food ends up dysregulated in the gastrointestinal tract, inviting constipation.

When water is consumed along with food, the water dilutes the gastric acids and salivary enzymes required to break down the food, preventing the body from deriving full nourishment. The fermenting food in the intestines then produce gas, which frequently remains stuck inside, making one very uncomfortable.

It’s a couple of months later and I’ve grown accustomed to planning my meals and drinking times. I also love it because it adds structure to my day at home instead of eating all morning or forgetting to eat and gorging at 2:00 PM. I find that in order not to need hydration during the meal, the meal itself needs to be hydrating—less sugar, more fruits and vegetables—so that in itself encourages me to make healthier choices. It’s hard not to drink when you’re eating a donut, but not so when you’re eating a salad.

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Binyamin Katz, 32, real estate lawyer and father of 2 I’ve been suffering from acid reflux for many years. The pain was so intense, I frequently couldn’t fall asleep at night. I’ve been to many doctors who offered medication, but preferring a natural route, I declined. I’ve seen alternative practitioners who have given me specialized diets, and I took Tums as well, with limited results.

When I read up on the Rambam’s diet, the water part intrigued me, but somehow, I never took the leap to do it properly. This trial was the perfect place to implement changes in my drinking habits.

Within one month, my acid reflux completely disappeared. It’s seven months since I started strictly adhering to the rules, and I haven’t had even one heartburn or reflux incident!

Devorah Katz, 28, Binyamin’s wife When Binyamin hopped onto the Wellspring trial wagon, I decided to join too. If he was going to be on top of it, it would make it so much easier for me to try the same. Although I have never suffered from any major digestive issues or heartburn, I understood that if the Rambam recommended this system, it would do me well to try it. After a month, I had to admit that I wasn’t seeing any particular results from drinking in this particular order.

However, I am sticking to this as a healthy habit, simply because the Torah knows what’s best for us even if I don’t feel any major difference. We’re seven months into this trial, and we’ve grown so accustomed to not drinking while having meals that we forget to put out drinking glasses at the Shabbos table while hosting. We’ve had some really funny incidents where guests bashfully requested drinks, prompting Binyamin to launch into the whole tale of how he was cured of his acid reflux. He’s a huge believer in this and wants to share the knowledge with everyone now.

Interestingly, I’ve read that the pH balance of water is very different from the pH balance of food, and when one combines the two, the body goes into attack mode, which triggers acid reflux.

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Nechama E. 26, bookkeeper in a large organization and mother of 3 I know I should lose weight, but I work full time in a highly sedentary position and find it really challenging to push exercise into my daily routine. I know Penina (also a Wellspring trial participant) from the neighborhood and carpool, and she recommended I try her nutritionist. Shortly after I started working with her, she brought up the water trial via Wellspring.

Together with my nutritionist, we examined my drinking habits. I always had breakfast first thing in the morning at the office. I washed it down with a big drink, which gave me an artificial feeling of fullness. An hour or so later, I’d turn to the office pantry for low-fat snacks and nuts. I usually took fruit or salad with me, which I’d munch on for the better part of the morning. I agreed to try adhering to the rules of drinking for one month.

I started taking a large refillable water bottle with me to work. I made sure to stop drinking twenty minutes prior to eating breakfast and only drank again two hours later. Instead of noshing my way through the morning, I’d take sips from my water bottle. In the beginning, I needed a little water to help my food go down, but eventually that grew easier and I no longer needed to drink with my meal.

Here’s where I learned something fascinating. I was eating the same size breakfast as every day, yet I was feeling fuller for much longer. When I finish eating, it’s a different kind of satiety, not the overstuffed “I’m all full” feeling. Rather, I feel a more nuanced satiety that I’ve learned to recognize as my “stop signal.” All this time, I’d been misled by a false sense of fullness. It’s approximately a half year later and I’ve lost considerable weight despite the lack of changes to my diet and exercise routine. I am confident that it’s the water drinking that helped facilitate it.

Motti N., 28, Married kollel student Whether it is my imagination or reality, my body feels more energized and regulated since I joined this trial.

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Esther Malka P., 44, sheitel macher I have mild IBS and this trial hasn’t helped me at all.

Shloimy S., 22, newly married yeshivah student This trial is totally unlike me, and I won’t say exactly how I was roped into trying it, but here I am, reporting after about ten weeks of drinking water according to the Rambam.

I saw no significant difference in any area by drinking water in this way. However, it does feel nice to be in control and know exactly when I’m supposed to be drinking, especially since this is coming from Kitzur Shulchan Aruch and the Rambam. The first week or so was extremely challenging, and I felt thirsty all the time. It took time for my body to fall into a rhythm that felt good and right.

Update: It’s five months later and I’ve all but forgotten about this. It’s just too much to think about.

Shaindy L. 36, mother of 6, freelance graphic artist I joined the trial simply out of interest to live better, but over the past four months (I did give it a fair shot), I found that I wasn’t able to drink enough overall. I can’t drink too much at a time, and I’m therefore unable to maintain this vital practice for the moment.

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Penina Shain, 36, speech therapist and mother of 7 I have been trying to lose weight for a while. While I adhered to the food plan I received from a nutritionist, I wasn’t losing much weight. I’d been aware for some time that I wasn’t drinking enough water, but I’d simply forget to drink or end up mindlessly snacking the whole afternoon without having any drinks. I’d also drink during meals, feeling like I had to wash my food down. My nutritionist heard about the Wellspring trial and pushed me to try it. Now, instead of reaching for snacks (even healthy ones like fruit), I drink in the afternoon. I also started being careful about not drinking during meals and having water only two hours later.

It’s almost seven months later and I’m happy to report that my weight loss has really taken off. I lost about 25 pounds and am keeping them off. I stopped seeing my nutritionist about a month ago, and I’m maintaining my drinking habits. I also feel that my overall energy levels are higher. I used to get really tired after suppertime and would sit on the couch for an hour before tackling cleanup. Now, I don’t get that overstuffed feeling and feel much lighter.

Miri B., 21, student at Touro College It’s fascinating to witness how this works! I feel the need for less food since I joined the trial. I can’t say I’ve been all perfect, but on days that I’m careful, I need to eat around a third less than usual.

Q: If this practice is mentioned in the Kitzur Shulchan Aruch and brought down by the Rambam, is it a sin not to follow through?

A:

According to Rav Moshe Feinstein zt”l, a person who does not adhere to the Rambam’s instruction is not committing a sin. The Torah commands us to protect our bodies with the positive commandment of “venishmartem meod lenafshoseichem,” which means that each individual must try his best. If a method does not work for an individual, he is not obligated to adhere to it from a Torah perspective.

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Why is this practice so hard?

Hydrating Right

Finding participants for this month’s trial was quite a challenge; most were worried it was going to be too hard for them. In To Your Health, Rabbi Yechezkel Ishayek lists potential reasons for why people may be reluctant to drink water correctly, and solutions on how to resolve them.

So you want to get hydrated the right way, but are worrying about drinking enough water? Rabbi Yechezkel Ishayek recommends dividing your drinking into 4–5 sessions every day.

• Feeling thirsty, and not getting enough water in their diet.

Mealtimes are a convenient time for people to remember to drink; refraining from drinking can mean that one will not get adequate water.

Solution: Plan a basic schedule of eating/drinking so you get the perfect amount of fluids in your day. This will cause you to arrive to each meal sufficiently hydrated. It will also aid digestion tremendously.

• Consuming too much salt and/or spicy foods, which causes one to feel thirsty when eating.

Undeniably, this is an issue when trying to curb liquid intake during meals.

Solution: Minimize use of salt and heavy spices in foods.

• Needing to drink to “wash food down.”

The real problem with this, aside for flooding the system with unnecessary fluids, is that the fluids will wash the foods away and make space for more food. This messes with one’s neural messaging system that commands him to stop eating and provides a feeling of satiety.

Solution: If you eat correctly, there’s no need for food to be “washed down.” Chew food well before swallowing, and then chew again. Additionally, once you adopt the practice of consuming an entire meal without drinking, you will notice that your body is automatically producing more saliva and the food does not require extra fluids to pass through the digestive system.

• Talking during meals.

This causes food to go down before it has been sufficiently chewed, requiring a drink to lubricate the esophagus to send the food down.

Solution: Refrain from talking while eating.

For starters, prepare a larger-than-usual cup for yourself. Most people fail to drink enough because each time they drink a 6-oz cup of water, they send themselves an “all hydrated now” message, effectively fooling themselves into drinking less.

In the morning, drink one pint (16 ounces) of water.

(Drinking water on an empty stomach helps burn fat.) Have breakfast at least ten to twenty minutes later.

From two hours after breakfast until twenty minutes before lunchtime, drink another pint of water. Do the same between lunch and supper, then fill in whatever you’re missing from your day’s quota between two hours post-supper until you go to bed.

Some complain about never feeling thirsty enough to drink, an issue that can be attributed to a sedentary lifestyle or other issues. If you’re in that category, try infusing your water with flavors such as lemon juice, tea, and fruit juices.

A special thanks to Shira Savit for this Sample suggestion and for her assistance with this project.

Coming up in Sample! Seeking participants in the Monsey area for a craniosacral therapy trial. If you’re interested in experimenting with this method to treat an issue in yourself or a family member for a discounted rate, please contact info@ wellspringmagazine.com to join the fun—and healing—at the lab.

All identifying details will be changed.

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!

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CUP OF TEA

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Cup of Tea with

Yachy Moskowitz LOCATION:

Yachy Moskowitz

Monsey, New York

FAMILY: Married, mother of 8 children

OCCUPATION: Naturopath and health educator

SINCE: 2004 PASSION: To nurture the nurturers of Klal Yisrael and align women with their G-d-given vitality

SHE WISHES PEOPLE WOULD KNOW THAT: There is hope and light; we all can heal.

By Basya Levy WELLSPRING / TEVES 5782

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For Yachy Moskowitz, a talented speaker and dramatic narrator, it all starts at the beginning of time. “Let’s take a look back at the very beginning, at the Six Days of Creation,” she offers as an introduction to her perspective on health and wellness. “Hashem created Man on the sixth day, only after ensuring that all his needs would be adequately met.

“On Day 1, Hashem created oxygen, air, which can be found in abundance and is free for the taking. Even a three-minute absence of oxygen can result in loss of life.

Next, on Day 2, Hashem created water, which is mostly free. Water is plentiful—70 percent of the world’s composition and human being’s substance—and as such, should be used to its utmost. On Day 3, the creation of plant life occurred. Trees, grass, herbs, fruits, and vegetables are the basic foods found in nature and are best ingested in their 70

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simplest form. They are easily digestible and packed with nutritional value. It was on Day 4, when the sun and moon were designed, that we received the gift of balance, of the circadian rhythm—our internal clock set by the sun— which is responsible for our digestion and absorption.

Only on Days 5 and 6 did Hashem create fish, fowl, and meat, which are more difficult to hunt and obtain, giving us a clue that they are harder to digest and should be eaten more sparingly.”

To Yachy, who has invested years of research, study, and implementation of practices that align with this message inherent in creation, the path toward leading a healthy lifestyle seems clear. It’s the message found in the timeless words of the Rambam, the premise of her Dew Drops initiative: “Anyone who lives his life in these ways [i.e., the health lifestyle he encourages] I guarantee that he will not grow ill all his days.”

With the help of Hashem, following the advice of the

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Rambam results in robust health because his approach makes it impossible for cells to malfunction, Yachy explains. “The body is designed to take care of us and knows how to heal—if we don’t corrupt the natural process, that is.”

In a tiny apartment, Yachy met her first teacher, Mrs. Rivka Sarah Itiel. “With her lilting voice and shining eyes, she coaxed me to try her lunch, an array of sprouts wrapped in a sushi-style roll. I was in a quandary: How could I eat these raw vegetables—yet how could I turn down the sincere plea of this fascinating woman?”

The Instigator While always a seeker, what inspired Yachy’s burning desire to explore health to its core was her search for a cure for her abdominal issues. “Pain is the biggest motivator,” she admits.

“For as long as I can remember, I was doubled over with stomachaches. My parents took me to the top gastroenterology specialists at Mount Sinai Hospital to try to diagnose and heal me, but to no avail. My family and friends thought I was just trying to wiggle my way out of my duties—and there was a lot to do, as the oldest of a large family— under the guise of physical pain. But the pain was very real. Every small stressor triggered extreme abdominal pain, but no one could accurately diagnose me.

“I was given medication for parasites, hydrochloric acid, and I even saw a kinesiologist from Johannesburg who put me on a diet of carrot juice and cabbage, which relieved the pain somewhat, albeit not entirely.”

Yachy’s was a long, winding, and painful journey, running the gamut from expensive chiropractors, an unofficial Crohn’s disease diagnosis, IBS, and finally an official celiac diagnosis.

None of the interventions she tried seemed to help, and her colon was inflamed. Among the treatments she tried, she took parasite medication, strong antacids, and was recommended to work on her mindset. “It was in July, after a particularly grueling winter,” she recalls, “that I spotted an intriguing ad in a local circular. An anonymous woman was offering to teach women ‘healthy cooking’ and when I reached out to her, the sweet, calming voice on the phone gave me the feeling that this was worth a try.”

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In a tiny apartment, Yachy met her first teacher, Mrs. Rivka Sarah Itiel.

“With her lilting voice and shining eyes, she coaxed me to try her lunch, an array of sprouts wrapped in a sushi-style roll."

Rivka Sarah, a vibrant giyores in her forties, had learned a whole lot at Hippocrates Institute in West Palm Beach, Florida, and had developed a burning mission: to educate Jewish women about detoxification and regeneration.

When Yachy went for a second lesson, she told the woman, “That lunch was the first meal in many years that felt so good for me!”

Mrs. Itiel turned out to be the catalyst for Yachy’s health transformation. It was she who urged Yachy to visit the Hippocrates Institute at any cost. Within nine months of their acquaintance, Yachy was off to visit this magical place of healing.

“Imagine a hospital, but in a luxurious, retreat-like setting, with palm trees and fountains and an overall positive atmosphere,” Yachy describes the setting at Hippocrates.

“The guests are mostly courageous people battling diseases such as cancer, paralysis, arthritis, and even Lou Gehrig’s.”

During her three-week stay, Yachy listened to many health lectures and followed a tailor-made health regimen that included magnetic therapy, exercise, sauna use, meditation, and wheatgrass shots two times daily.

Her reaction? She was blown away. Seeing how practicing a wholesome lifestyle engenders drastic positive changes did much to reinforce her belief in the inherent power of this program.

“A woman who arrived in a wheelchair walked out on her own two feet after following and participating in the 21-day program,” she relates. In another telling before-and-after anecdote, a young boy with a brain and spine tumor who had left Westchester hospital arrived at the place, unable to speak or

feel bowel movement. He spent nine weeks at the facility and emerged a different person. An attendee from faraway Ireland suffering from ALS could not move his hands when he checked in. “At the graduation,” Yachy recalls, “he was clapping.”

After three invigorating weeks, Yachy stepped out of this paradise and onto the plane to return to “regular” life.

Unsure of how to digest all she had absorbed, she felt very conflicted. In flight, she found herself begging Hashem to help her find a more “doable” means to heal her constant abdominal pain.

“I didn’t want to be a bunny rabbit, eating grass and herbs all day,” Yachy admits. “I wanted to be able to enjoy a slice of babka without suffering the torturous aftereffects, and yet I wanted to hold on to my newfound vivacity.”

With time and thought, Yachy found, there was no other way.

Ultimately, she returned to Hippocrates twice more to rejuvenate and reexperience the miraculous world of natural wellness.

The Lessons So what did Yachy learn at the Hippocrates Institute, of which she speaks with much awe? “Health is a choice,” she says simply. “We can always regenerate. When you feel pain in your body, listen. Your body is telling you something; don’t wish it away! A person doesn’t get sick overnight. Rather, their body has been talking to them, telling them to take a break and make changes. It’s wise to take these messages seriously to avoid more complex issues later on.”

this time, she also devoured copious books on health and listened to many audio recordings, enraptured by the refreshing information that opened her mind to explore new, or rather old, vistas.

Retracing her steps to the development of her health perspective, Yachy relates, “At a health fair almost a decade ago, I met Mrs. Gitty Weider from Tosh, Canada, the first person in our community who understood the language of true regeneration. Impressed by her knowledge and wisdom, I offered to help her find students to form a school of naturopathy. The teacher of the approach is Dr. Christian Limoges, whom the Tosher Rebbe zt”l warmly endorsed. A student of Dr. Jenson and a colleague of Dr. Schultz and Dr. Morse, Limoges’ teachings were incredible.

“I trained with him for four years and then co-coordinated Nature's Dew, a cohort in Monsey that trained 20 new naturopaths to spread the light of hope and healing.”

In addition, Yachy got certified in One Brain, as well as Health Kinesiology, EFT, and essential oils massage. She took various courses in reflexology and inner child healing processes, as well.

The Program Ever the realist, Yachy knew that most women would not drop everything to join a retreat at Hippocrates. And so, she created the Dew Drops program with a single intention: to create a cozy haven within the comfort of the homes of Jewish women. In this place, she envisioned, they would learn everything they needed to know about holistic health so they could begin to live a wholesome life, raising their families with knowledge, calm, and peace of mind.

She also learned that fear may influence a patient to give up and “live up” to a morbid prophetic diagnosis, which robs many of the chance to overcome and heal.

True to its name, Dew Drops has slowly and subtly made a powerful impact on thousands worldwide. By “doing a drop” at a time, the fascinating, entertaining, and absorbable lessons have transformed the lives of many.

“There is so much power in juicing, sprouting, and enzyme-rich foods,” she says of another lesson. “The body’s innate intelligence is fascinating. The simplicity of it all can be most difficult to grasp.”

During the 10-month duration of the Dew Drops course, Yachy’s students learn about the innate intelligence given to man and how to get in touch with their intuition.

Slow and Steady At Hippocrates, Yachy acquired a treasure trove of knowledge and a whole new perspective on the body’s emotional realm. After every visit, she needed time to internalize and actualize what she was learning. During

“We learn about the lifestyle that goes in perfect sync with nature and distances us from the corruption we have brought upon ourselves in this era of modern medicine, artificial sweeteners, and ever-increasing pollution.

“Specifically, we cover the pillars of health in both the physical and emotional arenas. We learn about the organs, and how they function and communicate with each other.

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An attendee from faraway Ireland suffering from ALS could not move his hands when he checked in. “At the graduation,” Yachy recalls, “he was clapping.”

I teach about the many structures that work in harmony to keep us alive and functioning. We talk about the liver, digestion, women’s health, eczema, mother’s milk, IBS, cysts, arthritis, and more. There are so many modalities of healing out there, and without the basic knowledge of how they work, people get confused. Armed with a clear comprehension of our body’s symptoms and many techniques of healing, students are equipped to make wise decisions when it comes to health.”

The course also covers the healing power of herbs, acupuncture, chiropractic medicine, exercise, yoga, meditation, sleep, and energy. Participants also get a peek into the world of juicing, fermenting, sprouting, and smoothie creation.

“Then,” Yachy adds, “there is the emotional health aspect, which is obviously intertwined with physical health.

It’s mind-boggling to discover how the body is programmed by the Creator to work as a team with the sole intention of ensuring the person’s highest quality of life. The lessons empower women to deal with issues in a holistic manner, which takes everything into account, in contrast to an allopathic approach, where one focuses on symptoms as separate entities. Women are often dumbfounded when I explain the real connection between emotional and physical health, and I teach the tools that can help maintain their equilibrium. We discuss Dr. Sarno’s method, EFT, inner child work, and how our cells, by holding on to negative memories, cause problems in the adrenal and thyroid glands. Recognizing the emotional trigger and using various techniques to release these toxins may cause a massive improvement in overall health, in addition to one’s state of mind, of course.”

In regard to the mind-body connection, Yachy shares a powerful message from Ann Wigmore, the Lithuanian-born founder of Hippocrates who healed naturally from ovarian tumors. She would say, “My grandmother taught me, ‘When you have a problem, look to see how G-d orchestrated nature to solve that problem.’”

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gaged in our own little world with ease and joy, naturally.

“The information becomes so simple and easy to understand that many are left scratching their heads: This makes so much sense, why didn’t I think of it before?”

Yachy often ends her lessons with recommendations for recipes, resources, and books promoting health that will also assist participants with questions they may have. The program also offers an interactive support network for participants to feel “held” while they explore new ventures in health and healing. “Whether someone is struggling with a chronic health issue or dealing with the standard childhood illnesses of their growing brood, this course is helpful for all ages and stages,” she offers.

The Testimony The anecdotes women have shared with Yachy over the years are testimony to the achievement of her goal: to bring light into dark places and to nurture the nurturer. Women

who previously required IV treatment and hospital stays due to severe hyperemesis gravidarum (HG) report experiencing only the typical nausea in more recent pregnancies. A child, who, according to top doctors, would always remain in diapers due to anorectal malformation is now toilet-trained and functioning normally. A 40-year-old patient, advised by the Mayo Clinic that she would only heal through a colectomy (colon removal), proved them wrong once she integrated the advice learned on Dew Drops. A young teenager with severe juvenile rheumatoid arthritis was told that the diagnosis was an error. A menahel in a cheder (with a very devoted wife) who suffered severe migraines and high blood pressure called to say he doesn’t remember feeling so energized since he was a teen.

“Our school systems don’t teach the language of the body. Overeating has become the true pandemic of our day. We think that our food supply is grown on a supermarket shelf. The constant deluge of technology zaps the electrical circuitry in our cells. We have become an anxious, exhausted, and nervous community because we have lost touch with our roots to the earth. Learning to communicate within gently teaches us how to communicate with our children and families. The overall aura of serenity and calm is felt in the home when the mother begins to radiate joy and love. This is the natural result when the fragmented thinking that is so much part of the modern world becomes cohesive and unified in an ever-increasing trust in Hashem's astoundingly perfect world.”

“The course,” Yachy asserts, “is essentially a journey into yourself, where you will find yourself living with an increased appreciation for the amazing, complex machine Hashem has blessed you with, as well as an understanding of the beauty of life.

Cup of Tea is not an endorsement of a particular product or approach.

Yachy Moskowitz can be reached via Wellspring.

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SERIAL DIARY

COMPASS s e rial diary as told to Libby Silberman

by Dina Lieber

Chapter 4 Secret Journey JANUARY 2019 76

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S

I

f someone were to approach you with a once-ina-lifetime offer, “You’re guaranteed to always be healthy if you move to Madagascar and live on a chicken farm for the rest of your life,” would you grab the opportunity to uproot your life? “No, thank you very much, I’ll handle my coughs and colds and migraines and blood pressure medication, just let me live in peace and comfort right here in Brooklyn,” you’d answer.

That’s pretty much how I felt when I researched Mifne.

It was huge. It was life changing. It wasn’t a one-off, month-long therapy process. It was a retraining manual on how we were supposed to live our lives for the next, um, forever?

Little information was provided. I didn’t know what they based their methods on. They weren’t highly forthcoming about how they operated. Just…move in with your family for three and a half weeks and you’ll learn it all over there. With a cool price tag of 100,000 shekels (the equivalent of $30,000) for the month, it was some decision we had to make.

I did hours of research and reached out to some random people who had been in the program. The statistics were incredible, and I was impressed enough (albeit confused) to make that initial call to apply to the program. I gave myself five thousand pats on the back for being a proactive, out-of-the-box solutionizer, helping my child in ways that were bizarre but perhaps exactly what she so desperately needed.

And then we hit a curb. Mifne only deals with children up the age of two, and they had a six-month waiting list.

Lana was 19 months old. Although they were incredibly nice during the initial call, they informed us that we were pretty late in the game. Who would’ve thought we were being late, not early?

In what was clearly Hashgachah, however, the Mifne staff was not only willing but adamant to shuffle around the next year’s schedule so we could be accommodated ASAP, before Lana hit her second birthday. In no time, we were told that we could join Mifne in one month later.

Why were we doing this? To quote Eli, “So we should never regret a path not taken.”

A million questions, a million thoughts, and a billion emotions.

Eli’s rosh kollel accompanied him to Rav Chaim Kanievsky, shlita, for a brachah for refuas hanefesh urefuas haguf, and Rav Chaim blessed him warmly.

We had to get packing and preparing. I cooked meals and froze them, unaware of whether I could rely on the kashrus of the food on the premises. Since the Mifne campus is located in a remote area in the north of Israel, with a

very small Chabad presence, we stocked up on kosher food staples until there were boxes covering half our house.

I called Mifne multiple times with lists of questions, and they answered each one in practical monosyllables. Is there a washing machine on premises? Toys for the kids? Linens?

Towels? Do you have enough beds? Somehow, we didn’t get along very well on the phone, and I didn’t receive many answers. Do you understand that I’m coming with two babies for nearly a month? I wanted to scream. I didn’t even have the address until the night before we were scheduled to go, as if we were embarking on a secret spy operation.

But I’m a trooper, if I may say so myself, and kept going.

The day before our grand (secret) departure, my younger brother made a bris for his firstborn. There were a lot of people in attendance, and Lana quickly grew overstimulated. She started rocking her body, rolling her eyes, grunting, and attracting attention. Mortified, I grabbed the double stroller and left the shul where the seudah was to take place. I stood outside for the entire event, trying to relax Lana while fighting my tears in vain.

My life wasn’t supposed to look like this! I was barely 21 and it just didn’t seem fair. I remember that day as one of my lowest points of shame, anger, and anxiety over what the morrow would bring.

I didn’t even tell my brother, the new father, where we were off to, and he tactfully didn’t question us. Just disappear off the map for a month smack in the middle of a kollel zman. All is normal, right?

With a rental car loaded like we were off to a grand vacation, we left Yerushalayim the next day. Of course, me being my usual chilled self, we left several hours behind schedule. We didn’t realize at the time that Mifne runs like clockwork. Since only one family joins the program for the month, the entire team had been waiting for us in our apartment at the official starting time of the program.

They waited for us in vain all day, until they gave up.

We arrived at our destination late at night. Eli and I put the kids to bed and immediately started cleaning the kitchen in preparation for kashering. I unpacked all the meals I had prepped and frozen in advance of our trip, successfully hiding the surprise cake and special dinner I had prepared for our anniversary, which was to take place in the middle of our stay.

With our rav’s number on speed-dial, we spent the next 12 hours or so kashering the entire kitchen and setting up our own mini eiruv around the house.

Finally, we were ready to face the team. Mifne, here we come.

To be continued…

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Let’s spread the love!

Gefen Flavored Mayos will just as quickly enhance a salmon steak as a breaded chicken cutlet sandwich. These superb condiments are conveniently packaged for clean and easy application.

Available in Creamy Dill, Garlic, Spicy and Volcano

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New!

DIY

Pinworm Treatment

By Miriam Schweid

While pinworms may not be hazardous to health, they are certainly a nuisance and severely uncomfortable. Here’s one natural intervention that may be helpful in treating and preventing the presence of this common childhood parasite.

¼ oz coconut oil (to prevent future hatching) ⅛ oz calendula oil (to soothe the itching) 10 drops tea tree oil (to soothe the itching) 8 drops clove oil (to kill the eggs)

Combine oil and mix well, then store in a glass bottle.

Apply oil nightly to affected area as a preventive measure, even after pinworms no longer appear. As an additional treatment, crush fresh garlic and apply with Vaseline. Leave overnight.

Avoid contact with eyes or open wounds.

Other alternative interventions include probiotics, garlic ingested orally, and Wormax homeopathic drops. Keep your child’s fingernails short and wash her hands well, particularly after contact with the affected area and outdoor activities.

Note: Consult with your medical practitioner before using essential oils, especially for children.

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LIFT ME UP QUICK-FIXES FOR THOSE INEVITABLE DOWNS

TO PARENT RIGHT 5 ADAGES TO LIVE BY

I CAN DO THIS SHIRA SAVIT ON THE C.A.N. ATTITUDE

EMOTIONAL EATING

By Shira Savit

I Just Can’t Do This!

With the C.A.N. attitude, you could

“I can’t cut out sugar; it’s too hard.” “I can’t go through Shabbos without overdoing it.” “I can’t lose weight and keep it off.” Many of us live with an “I can’t” attitude like those above. Whether in regard to food, parenting, exercise, challenging relationships, or internal work, the “I can’t” voice tells us we will never succeed.

When women tell me: “I can’t…xyz…,” I smile and say, “Yes you can.” It starts with changing our mindset.

Of course, there are things that we literally can’t do. I call these the capital-C Cant’s. I Can’t fly to outer space right now. I Can’t hug my mom at this moment: she’s in the States and I’m in Israel. I Can’t make a phone call from my cell phone when the battery is dead.

But most of the time, when we mutter, whisper, think, or even shout the words “I can’t!” we’re not referring to the capital-C Can’ts. Rather, we’re describing an emotional state. What we’re really saying is, “I feel helpless. I feel hopeless. I don’t 82

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have enough belief in myself.” For example: “I can’t get up and exercise every morning,” could really mean, “I don’t believe in my ability to do this/I don’t trust my body to have enough energy/I don’t think I can actually stick to a routine like this/I know this won’t last because it never has in the past.”

sensations, our brain has a chance to form new neural pathways. Victorious feelings can come to replace feelings of helplessness as we increasingly notice that we have the power to choose, and we chose to tap into that power.

So how do we overcome the “I can’t” voice? How do we learn to believe in ourselves and feel empowered to do the things that feel so out of reach? By learning to make changes through the I C.A.N. acronym.

She came in saying, “I can’t get off sugar,” but she learned that really, she C.A.N. In order to make a choice, we first need to explore the options. Chavi considered: Is my goal to completely avoid sugar for the rest of my life? Do I want to have sugar only on Shabbos? Do I want to try having a bit less sugar every day? Do I want to only use natural sweeteners?

I C.A.N. is not just words; it’s a way to change our belief system from one that makes us feel like the victim to one that makes us feel like the victor. I C.A.N. is about making Choices, taking Action, and Noticing what is working for us.

Choices The first step in developing an I C.A.N. attitude is to make a choice. The act of making choices can take us out of the victim mentality because we discover that we’re not helpless; we are capable and empowered. For example, when you’re thinking, “I can’t deal with supper, I always get triggered,” make a choice. Choose to prepare your food in advance, or choose to have that slice of pizza, or choose to buy yourself a salad. Think you can’t resist snacking late at night? Choose to invest in self-care, choose to distract yourself with pleasurable activities, choose to call a friend, read a magazine, take a walk—you choose!

Action After we make a decision, it is imperative that we take action—to act upon what we decided to do. The reason this is so important is that we can make choices in our head all day long but without action, nothing changes. Our choices just stay in our thoughts and likely won’t become reality. I can choose to exercise for ten minutes a day, but if I don’t take action, I will find myself sitting on the couch at the end of the day, too exhausted to even think about getting into workout mode.

Notice Take note of what is working. Throughout your day, instead of focusing on the things you can’t do, focus on what you are doing. Notice your successes, compliment yourself on your victories, take pride in your accomplishments. You stopped after two cookies? Nice! Notice the novelty, enjoy the new feeling generated by choice plus action. You gave yourself twenty minutes to rest? Terrific! Notice the way your body thanks you for that breather. When we notice

One woman I’ve been working with, Chavi, learned to incorporate the I C.A.N. attitude shift.

Chavi chose to do something that felt achievable and realistic to her—to avoid white sugar for a week (until our next session) and to use natural sweeteners in the interim and see how that felt for her.

In following the next step, she took action. She asked me to send her recipes that contained natural sweeteners. She stocked up on stevia and monk fruit. She made sure she had alternative options for desserts with natural sweeteners that she could enjoy on Shabbos. She got creative in the kitchen and felt empowered and excited.

And, she made sure to notice her successes, complimenting herself on her victories—every day. Here are some of them: “I went to the bakery to pick up some fresh rolls for supper. The rugelach were calling my name, but I stuck to my goal for the week and reminded myself that when I was hungry, I could choose something healthy that I had already baked.” “I made myself some sugar-free cookies for Shabbos but after the seudah I realized I was very full, so I didn’t eat them! I am proud of myself for listening to my body and respecting my fullness. I told myself, ‘The cookies will still be there for me.’”

When you find yourself feeling that you can’t climb up that proverbial mountain, remind yourself, “Of course I C.A.N. I can make choices—to take breaks, to hold my friend’s hand and climb together with her, to try again tomorrow when I feel more rested and stronger.”

“I will take action—get into sturdy walking shoes, rest my legs for a few minutes, call a friend for support, daven for help.”

“I notice—how proud I feel, how many steps I’ve taken so far, the refreshing feeling of the air blowing across my face as I climb higher and higher. I C.A.N. get there. Each step I take makes me the stronger, more empowered person that I’m becoming.”

When we believe in ourselves, we truly can get anywhere.

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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! h A I’m Feeling Much Better 84

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Hack your way to improved emotional health

By Libby Silberman WELLSPRING / TEVES 5782

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If you’ve had any exposure to the inner workings of mental and emotional health journeys, and the long convoluted routes they’re notorious for, you’re probably snorting at the title. In general, therapy is a long and often painful journey. It takes time to see light. Enormous reserves of willpower are required until desired results appear on the horizon. It gets worse before it gets better. And, of course, it costs a lot—a lot!— of money.

Many of those who’ve been there say it’s worth it.

But what if you’re in pain today? It may be hurting so much that you nearly prefer physical pain over the emotional anguish. It may be hurting your relationships. Your spouse may be suffering. Your children may be suffering. Your performance at work may be suffering. You may feel like your life is falling apart.

And you need to wait a year before feeling better?!

That feels like quite too much.

Sometimes, when we’re in physical pain, we need to pop that Tylenol to get us through the next few hours. Sometimes, when we’re in emotional pain, we need quick-fix hacks that will give us the fortitude to keep pushing onward. Instead of resorting to self-sabotaging behaviors to dull our emotions, such as overeating, substances, or technology overuse, we can opt to engage in feel-good activities that have proven to facilitate an improved emotional state. Here are some of them.

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Sleep Sleep and mental health have long been linked, and it’s hard to find the subject who will disprove this. Staying up late to finish working, cleaning, or reading will have adverse effects on overall functioning and our ability to deal with the stress life hands us.

According to sleep.org, 30% of Americans are sleep deprived, claiming higher productivity in their extra hours awake. Whether they are actually more productive than others remains to be discussed, but these individuals are noted to being more irritable, stressed, and having higher incidence of depression.

Not surprisingly, individuals in psychotherapy report that a good night of sleep helps them ground themselves after particularly difficult sessions and collect their emotions.

Make the choice to abandon your messy kitchen for seven or eight precious hours each night, and watch the magical transformation on your executive functioning.

Mimi relates: With no family history or obvious predisposition to mental illness, I never thought I‘d be the one to get a diagnosis of postpartum depression. The past two years have been difficult. I was experimenting with medication, going for therapy, and trying to pretend that all was normal while inside I was crumbling down to nothingness. Of course, I was also experiencing the most horrid shame for the pain I was putting my family through.

As soon as I started making changes in my sleep habits and getting a full nine hours of sleep each night—yes, that’s how much I need!– I experienced a dramatic shift in my ability to deal with the day to day tasks and responsibilities. Instead of experiencing them as insurmountable challenges, they simply became more doable.

How does it work?

During sleep, the body and brain undergo general maintenance and repairs, bolstering the immune system and stress response, building our ability to regulate emotions, and consolidating memories, thoughts and feelings.

Studies are currently being conducted on the efficacy of building healthy sleep habits in individuals with ADHD, bipolar disorder, depression, and anxiety, all of whom report difficulty falling asleep and staying asleep. Despite the lack of clinical evidence, researchers admit to observing dramatic improvement in symptoms in sufferers that worked on attaining adequate sleep.

If your emotional aches are having a direct impact on your ability to get a good night’s sleep, consider doing yoga or tai chi, using an essential oils diffuser, or a white noise machine to help you relax and get the sleep you need.

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Yoga Yoga is an umbrella term that includes strenuous physical exercises and purely mental exercises. Engaging in any sort of yoga routine has a direct effect on one’s mental state. It provides excellent stress reduction and builds emotional resilience over time. Join a class that suits your needs and feel your stresses leave your body with every exhale.

Here are 5 more ways yoga can help improve your mental health: 1. Increases self confidence 2. Improves concentration 3. Builds good posture and physical fitness (which have a direct impact on mental health) 4. Promotes a peaceful mind 5. Increases quality of sleep How does it work?

Considered the bridge between the body and the mind, yoga incorporates an aspect of meditative movement or “flow” that has been proven to improve focus while calming one’s mental state.

Much of the groundwork in yoga focuses on correct breathing habits, which helps one oxygenate their entire body, an integral part of grounding oneself to achieve balance.

Toby, a fellow participant at a weekly yoga class I attend, relates: Our twenty-eight-year-old severely autistic son is living at home with us and requires constant care. I'm also struggling with diabetes-related complications of my own.

This yoga class is the only time in my week that I actually get in touch with myself. My body simply goes slack with relaxation. I come home with strength to keep going forward.

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Exercise Physical activity is one of the most touted but least performed forms of mental health treatment. A sedentary lifestyle is detrimental not only to the body, but also to the spirit. When you’re in pain and going through a challenging time, the first thing you may drop is your gym routine as you’re feeling too consumed to do “extras.”

But especially on behalf of your emotional state, push yourself to get out for a quick walk in the evening, try to fit an exercise routine into your schedule, or join a group workout. Besides for the welcome distraction from whatever you’re going through and the awesome benefits your body will enjoy as you get pumping, your emotional health will get its much-needed boost.

How does it work?

Hormones, hormones, hormones. It’s a real thing. Noradrenaline, dopamine, serotonin, and endorphins get released when you get moving, leaving you feeling rejuvenated.

In addition, these hormones boost your mood, keep your brain sharp, improve your memory, and aid in increasing your creativity flow.

Esther, a mother of two struggling teens, shares: I was completely consumed—on the phone with askanim, attending therapy sessions alone, with my husband, and with my children, and trying to just survive the day. Non-essentials like shopping for clothing were not even on my planet.

After a close friend finally persuaded me to come out for a twenty-minute walk one Motzaei Shabbos, I was a changed person. Soon enough, I started walking every evening, even if I had an impossible number of things to do and too much pain to even talk coherently. The physical activity didn’t whisk away any of the problems we were going through at the time, but it certainly energized me to keep going.

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Nutritional Supplements Psychotropic medication is sometimes necessary to help individuals pull through their journey to better mental or emotional health, but when medication isn’t warranted, or even in addition to the medication, many benefit from natural supplements that facilitate tranquilizing effects.

Discuss the option of natural supplements with your mental health provider, as these can frequently be instrumental in helping one relax and take their mind off the pain.

For anxiety sufferers, for example, nutritional supplements that contain L-theanine; calcium and magnesium, which should be taken together; inositol; and vitamin B12, for central nervous system support, have proven to be helpful.

How does it work?

Our overall wellbeing is naturally impacted by what we put into our bodies.

By ingesting vitamins or homeopathic remedies, we’re essentially offering the nervous system the food it needs to help us focus, destress, and perk up.

B vitamins have long been touted as brain food, linked with the reduction of symptoms in individuals with mild to moderate depression and anxiety.

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Meditation You can’t touch your stress or pain or anxiety, but your body tells you that it’s there. Meditation draws focus to the body or mind by training the mind in specific exercises. According to various studies (JAMA Internal Medicine, January 2014), meditation can help individuals sleep better, cope with symptoms associated with depression and anxiety, reduce psychological difficulty of chronic pain, and improve behavioral and cognitive function. It’s also been proven as helpful in stimulating imagination, building pain tolerance, patience, and fostering self-awareness.

“Meditation can help your creativity, your intuition, and your connection with your inner self,” says Burke Lennihan, a registered nurse who teaches meditation at the Harvard University Center for Wellness.

How does it work?

Essentially, meditation means focusing your mind deliberately.

While there are many different forms of meditation, the two most popular are progressive relaxation and mindfulness meditation.

In progressive relaxation, also known as scan meditation, the individual scans their body for areas of tension and deliberately lets go. Mindfulness meditation is for individuals who want to remain aware and present at the moment.

The beauty of meditation is that it requires no space, money, or equipment—just your self. Carve out five to ten minutes a day and choose from hundreds of guided

meditation recordings or do your own thing.

Burke Lennihan’s quick and easy meditation guide: • Set aside a place to meditate. “You'll build up a special feeling there, making it easier to get into a meditative state more quickly,” she says.

• Sit comfortably in a chair or on the floor with your back straight.

• Close your eyes or focus your gaze on an object you’ve chosen.

• Breathe slowly, deeply, and gently.

• Keep your mind focused inward or on the object you are looking at. If it wanders, gently steer it back to center.

• Breathe peace and quiet into your heart and mind.

“While you're breathing out, imagine your breath as a river or a tide that’s carrying your thoughts away,” she says.

Within just a week or two of regular meditation, you should see a noticeable change in your mood and stress levels.

Avigail relates: As a member of the sandwich generation, I struggled to find the space for myself in my life. Formerly an exuberant and creative professional, I found myself worn thin by the demands of my ailing elderly mother living in my home and my teenaged and adult children. I was gradually growing anxious and resentful, and my husband urged me to go for therapy.

Shortly after I started seeing a therapist, I came across a podcast with a guided meditation, and I was sold from the start.

I felt like I was flapping about in the ocean. I was angry and too busy to even drink my coffee while sitting down.

But meditating for five minutes every day before I got out of bed in the morning helped me ground myself and find joy.

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Self-Care If you’re groaning at this overused Gen Z expression, it may mean that you haven’t yet discovered your own form of self-care.

In a recent conversation with friends, the question of “How do you self-care?” came up. Then came the typical answers: Coffee with friends, a manicure, a massage, a long shower, a trip to the mall.

The discussion grew heated. We debated, argued, and offered evidence, until we all concurred – self-care looks different for everyone. Do you self-care by going back to bed after sending off your kids in the morning? Going to the supermarket all by yourself instead of taking five little tagalongs? Listening to a shiur? Buying pre-peeled pre-diced vegetables for soup? Tap into what makes you tick and go for it whenever the going gets rough. And to be honest, we’re all facing one challenge or another.

How does it work?

Tending to our selves as real people with real needs not only relaxes our spirit but offers necessary distraction in times when chaos or worry permeates our being.

Be real and honest with your needs and find how you can nurture your soul, so it feels seen and cared for.

Gila relates: When I found myself racing to various therapies with my children, my emotional state took a real bang. I constantly second-guessed my ability to keep it all together, and kept trying (albeit unsuccessfully) to manage on all fronts. It took a long and unfortunate while until I agreed to take cleaning help one more day in the week. It’s amusing how a “silly” intervention like added cleaning help made a difference, but it truly helped me feel more balanced and less stressed.

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Dark Chocolate Believe it or not, authentic Harvard studies exist proving the effects of chocolate consumption on overall mental health and wellbeing. Of course, consume chocolate in moderation and aim for 72% dark chocolate instead of milk chocolate, caramel or flavored chocolates, and overly sweetened chocolate.

How does it work?

• Consumption of dark chocolate has been shown to increase serotonin levels, a neurotransmitter which may reduce stress and anxiety. Serotonin is a natural antidepressant and works immediately to lift your spirits and stabilize mood swings.

• Chocolate also assists in breaking down the neurotransmitter melatonin, which supports serotonin levels and facilitate relaxation and improved sleep. (However, avoid consuming chocolate close to bedtime due to its caffeine content.)

• Chocolate increases natural dopamine, which promotes good sleep and cognitive function. It may also help with overcoming social anxiety, allowing one to be more active and outgoing, a surefire antidote to depression.

• It increases endorphins (reduces stress, food cravings, and sensations of pain) • It contains nutrients like vitamin B (b is for brain), and iron and magnesium, which have both been linked with mood regulation and hormonal balance.

Whether this is the result of a placebo effect or not, the bottom line is that it really works.

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Craniosacral Therapy Known as the therapy of gentle manipulation and touch, craniosacral therapy (CST) is most typically associated with physiological issues. Fascinatingly enough, it can relieve symptoms of anxiety, depression, and boost overall mental health. It can also be beneficial for children displaying hyperactivity.

During a CST session, the body relaxes and the brain slows down. Stored emotions may surface, facilitating the healing process.

While its long term effects are still being studied, CST is a perfectly safe solution in the short term.

How does it work?

CST targets the central nervous system by gentle manipulations and movements. It stimulates various parts of the nervous system and cranial structures to “breathe,” causing a release of “blockages” that obstruct one from functioning, both in physical and emotional realms.

Etty shares: Several years ago, I endured an extremely traumatic labor, followed by an emergency C-section. In an ensuing pregnancy, I felt terribly down and heavy.

I found myself withdrawing socially and avoiding tasks I normally enjoyed. Upon the recommendation of a friend, I tried craniosacral therapy. While the practitioner practiced gentle touch, I suddenly recalled vivid bits of my previous birth and felt a need to talk about it. After a couple of sessions, I felt lighter and happier than I had in a long time.

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Decluttering This has got to be my personal favorite. When feeling upset, I find myself attacking my kitchen cabinets, chucking clutter, and storing away out-of-season or outgrown clothing. In the process, I can feel my aggravation seeping out and going the way of the unwanted junk.

Benefits of decluttering include improved self-esteem, improved focus, improved relationships, and overall better wellbeing.

How does it work?

According to WebMD, getting rid of excess stuff minimizes the stress hormone cortisol, which makes you feel

calmer, happier, and more in control. A tidier home makes for a more relaxed mind. When one is experiencing a lot of stress, extra things can only compound the symptoms. Unless you're a hoarder, decluttering is a relatively easy and cheap way of hacking your way to improved wellbeing.

Tehilla relates: When I went through a rough patch in my marriage, one of the ways that I helped myself “get it together” was by going through drawer after drawer in my apartment and just organizing stuff. The process helped me compartmentalize not only the objects I was holding in my hands, but also the issues that were cluttering my mind.

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Reflexology

In times of emotional distress, reflexology can be helpful in promoting relaxation and boosting feel-good hormones, leaving one feeling more energized and emotionally present. As with all others hacks in this article, it does not cure anxiety, depression, or mood disorders, but has been proven to alleviate symptoms in the short term.

How does it work?

Reflexology is based on the theory that every organ corresponds to a reflex point on the soles of the feet. The reflexologist stimulates specific organs by massaging particular areas of the sole. Since physical and emotional health

are interrelated, addressing an energetic imbalance in any area of health is said to improve general wellbeing.

Pessy relates: I went to see a reflexologist upon the recommendation of a mental health professional. I was eight months postpartum and suffering from unexplained heart palpitations.

Additionally, I grew tense very quickly and got provoked by the slightest triggers. While I didn’t have postpartum depression, my thyroid levels were off. After a few sessions of reflexology, I was feeling more relaxed and at ease.

My thyroid levels were nearly balanced after five sessions.

Bach Flower Remedies

While the Bach flower intervention is highly controversial, diehard fans report that it works in restoring equilibrium and optimum functioning. The actual remedy is a solution of water and diluted flower matter, with each kind of flower representing different healing properties.

According to an institute of research on Bach flowers, the flowers address mental health issues like addiction, anger, anxiety, depression, fears, phobias, grief, impatience, lack of self-confidence, loneliness, low self-worth, mental exhaustion, PTSD, sleeplessness, stress, and trauma.

Current scientific research does not back these claims, but proponents of the intervention assert that if this is what it takes to help one function at their best in challenging circumstances, it certainly doesn’t hurt to give it a try.

How does it work?

Homeopathic treatment follows the belief that the body can cure itself. It uses small amounts of natural substances like plants and minerals to treat the body or mind. The idea behind Bach flower remedies is similar to homeop96

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athy, but works directly on the emotions as opposed to physical ailments.

Edward Bach, the physician and homeopath who came up with this theory about a century ago, believed that healing a negative emotion helps the body heal itself. His system contains 38 remedies, each of which addresses a specific negative emotion.

Pinchas shares: After my divorce, I struggled with stuff that come easily to most people. I was angry, anxious, bitter, and didn’t know how to handle the many painful thoughts and emotions. I started seeing a therapist to help me sort through myself, and he advised me to take a certain Bach flower remedy to help me relax. Incredibly, I saw excellent results, including falling asleep easily as well as staying asleep for the night, and a stronger emotional sense of being on solid ground. Things are not perfect—far from it—but I can keep moving forward, one day at a time.

Massage Therapy This is more than a luxurious spa treatment, it seems. A licensed massage therapist can do a great deal more than relieve muscle stiffness and back pain. Many have reported a renewed sense of emotional wellbeing after just one session of this intervention.

Researchers at Taiwan’s E-Da Hospital and College of Medicine observed 786 people who suffered from moderate depression. The findings showed that massage therapy led to a significant reduction in symptoms in a large percentage of trial participants. At Japan’s Kyushu University, a team of experts found that facial massage soothed participants’ physiological distress. They concluded that massage activated participants’ sympathetic nervous system, reducing their anxiety and improving their mood.

Mayo Clinic researchers recently studied 38 nurses who received chair massages (one of the quickest and simplest forms of massage therapy) once a week for 10 weeks during work hours. The health care professionals who received massage therapy experienced a reduction in many stress-related symptoms, including joint and muscle pain, shoulder tension, fatigue, headaches, and insomnia.

If you’re experiencing physical ailments as a direct result of any emotional chaos or pain, massage therapy may be the answer to help you function and cope until things get better.

How does it work?

Simply put, a deep tissue massage relaxes one deeply. When the individual enters a relaxed state, their heart rate, blood pressure, oxygen consumption, and salivary cortisol levels decrease. This helps reduce stress and anxiety, the two leading causes of depression.

Sara Malka recounts: The weeks leading up to my oldest daughter’s wedding were challenging. Exciting—naturally, but also very hard. My mother’s first yahrzeit had just passed and I found myself floundering in a sea of normal stresses that every blessed mechuteneste experiences, as well as the aching feeling of missing my mother more than ever. The longing was so deep at times, that I would get into bed for many hours, awash in misery, while feeling terrible for my daughter who wanted to share her own excitement and anxieties before her big day but was encountering an emotionally AWOL mother. My aunt, ever the intuitive one, gifted me with a voucher to a spa, and I went the very next day. I returned home a new person, ready to tackle my to-do lists and to be there for my daughter.

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Getting It Right 5 Parenting Hacks

By Shiffy Friedman The column that usually fills this space, Inner Parenting, is the antithesis of hacks. It’s where we parents are encouraged to dig deeper, to look inside ourselves and reflect upon how our own experiences, schemas, behaviors, and character traits impact our parenting. But this month, we hop on the hack bandwagon and offer five parenting “hacks,” if you will. Not only are circumstances not always appropriate for introspection, but most of our parenting time actually calls for immediate, hands-on, just-get-it-done measures. Here, I share five parenting strategies I’ve learned from my esteemed parent98

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ing teacher, Rebbetzin Sima Spetner, that don’t take much time or resources to implement and can help us become better parents today.

benefits than stepping in from a place of fired-up emotion or lack of clarity.

2. Technical setup is key.

1. No chinuch is better than bad chinuch.

Whenever we’re caught in a bind, without a clear, conscious, thoughtout understanding of how to proceed in our parenting, we’re best off taking the hands-off approach. As long as the child is not in immediate danger or at risk of being harmed, not getting involved will facilitate more

Countless parenting conundrums can be avoided in the first place when technical setup is taken into account to enable our children’s optimal success and avoid pitfalls. Simply put, our first responsibility as parents is to ensure that we set up our home and our routines in a way that is technically smart. Often, what may seem like a full-blown emotional

issue can easily be solved when technical setup is in place and the child’s physical needs are met.

For example, if we know that a certain child always comes home hungry from school, which often leads to unnecessary altercations and tantrums, we can make sure that the child has the foods they like available for them at that time. If we know that some kids need more time to get ready in the morning, we should focus on getting them out of bed first. Technical setup also includes making the sleep/ seating arrangements that work for the kids’ personalities and preferences (whenever possible), and running the home on a basic structure. As parents, doing whatever we can on a technical level (waking up at a timing that allows us to get through the morning routine calmly, having clean clothes in the right drawers, shoes in the right place, food ready on time, etc.) to avoid disappointment, frustration, or other negative emotions— and enlisting the kids’ help in doing so whenever possible—goes a long way in facilitating a more positive, calm home environment.

3. Emotional before physical.

The emotional needs of one child, Rebbetzin Spetner teaches, should be tended to before the physical needs of another. Of course, if it takes just a quick second to give a child a snack and then you can focus more fully on the child who needs a hug or validation, go for it, but keep in mind that the emotional needs of a child should always be viewed as more pressing and urgent than the physical needs of their sibling.

4. Ten minutes every day.

Spending ten minutes of individual time with each child on a daily ba-

sis goes a long way in helping them build a healthy sense of self. How that time gets filled is dependent on each particular child’s needs, wants, and mood. There are days a child wants to talk more, days they want to be read to, days they’re in the mood for a massage, days they just want to sit in silence at their parent’s side, and days that they want it all. The purpose of this time is to be fully present to the child, conveying that they take up space in our lives, that their being is so important to us, and that we cherish our relationship.

Rebbetzin Spetner even recommends maintaining this practice when children are away from home, such as in yeshivah, seminary, or even when they’re married, by communicating via telephone.

On hectic days, the parent can call over a child to be next to them while they’re engaging in a chore or household task. They can single out one child to take along on a quick grocery trip or invite them to join them in the kitchen while chopping up vegetables. For younger children, these ten minutes can be during bath time, when the parent is anyway busy with the child. The idea is that this time should be specifically focused on one child only, with the parent fully present to the child’s thoughts, feelings, and words.

5. All our parenting is hishtadlus.

While this isn’t parenting instruction per se, it’s a hack in terms of enabling us to parent with more peace of mind. At the end of the day, everything we do or don’t do is our hishtadlus in fulfilling our role in this world as the nurturers of the neshamos entrusted in our care. The results our efforts will yield are entirely in the Hands of the One Above.

Avoid the Trap As a spin-off of “No chinuch is better than bad chinuch,” it’s wise to keep the following in mind.

When we’re caught up in an emotion—be it anger, guilt, or frustration—we risk turning a golden parenting opportunity into a hotbed of contention, distance, and modeling of non-adultlike behavior. We bring on more damage than good when we react to a trigger from a place of intense emotion.

Thus, when we find that our emotions are boiling over—and the desire to punish or reprimand threatens to overtake us— taking a step away from the situation is the best and only parenting intervention that will save face for both parties. This will enable us to gather our thoughts, come to coherent conclusions, and ensure that our child’s sense of self and security remains intact.

Like Challah Dough This one’s a gem I learned from Rabbanit Yemima Mizrachi. Take it as a hack for dealing with more needy kids.

“Kids are like challah dough. The more we knead them—lovingly, of course!— the less sticky they become.”

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

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DECEMBER 2021 / TEVES 5782 / ISSUE 71

SIMMERING COMFORT FOOD

CROCK-POT DINNERS YOU WON'T GET ENOUGH OF

SALADS OF THE SEASON FOR LUNCH OR DINNER, THESE VEGGIEFRUIT-CARB COMBOS ARE ALL YOU NEED

MY TABLE WHAT DO YOU ENJOY WHEN YOU‘RE IN THE MOOD FOR SOMETHING SWEET?

WINTER IN A BOWL 6 BASIC SOUP INGREDIENTS AND THEIR NUTRIENT CONTENT

118 Winter in a Bowl

By Esti Asher, MS, RDN, LD

121 Energize

By Elky Friedman

105 Winter Salads

By Yossi & Malky Levine

111 Breakfast, Upgraded

By Charnie Kohn

116 SWAP

By Yossi & Malky Levine

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126 When the Sweet Tooth Calls Wellspring Contributors

EDITOR'S NOTE

Dear Cooks,

On the way home from picking up the kids from school, I usually make a stop at the produce store, especially on Wednesdays. Every time, without fail, my four-year-old will ask me, “Can we please buy peaches this time? Please, please?” And every time, I explain the concept of fruits in season, which may not be a thing in other parts of the world, but it sure is here in Eretz Yisrael. No matter how much you’re willing to spend or how far you’re willing to trek, chances are you won’t come upon that elusive peach (or watermelon) come Chanukah. And you’ll need to wait it out very patiently, possibly until Shavuos, to finally walk into the fruit store one morning and be greeted by the sight that screams summer: a peach!

wisdom in Hashem’s creation—how it’s the fruits that are in season that provide precisely the nutrients the body needs at this time of year. During the winter, the shelves that previously boasted robust peaches and juicy watermelons are now fully stocked with clementines, oranges, grapefruit, and other citrus fruits—all known to be high in their vitamin C content. How wondrous is that? While we’re filling up bags with winter produce, my kids and I marvel at the “pharmacy” Hashem instituted in nature, providing us with just what we need when we need it. And that, of course, is besides for their great taste and invigorating colors. (Plus, it sure helps that they store compactly in briefcases for long school days.)

But I think that as disappointing as the “in-season fruits only” policy is around here, especially for little ones whose patience wears thin faster than they can actually gobble up said peach, they’re learning something fascinating, as well. It is now that I have the opportunity to teach them the

While this isn’t our Tu BiShevat issue just yet, the Levines bring us two fabulous fruit-based salads in this issue that both scream “winter.” Enjoy one—or both!—for an allaround nutrient-dense meal that’s packed with flavor and magnificent color.

A happy, healthy winter to all,

PINCH OF HEALTH

Esther

Now that citrus fruits are in season, here’s how to segment a grapefruit (or any citrus fruit) in a few easy steps, ensuring that you preserve the most fruit and the least skin.

Slice off the top and bottom ends of the grapefruit, just enough that you expose the flesh and can see the segmentation at the top, then start to cut away at the peel. Once the peel and any remaining pith have been removed, start cutting the sections of the fruit. Slice between each side of the fruit segment, leaving the tough membrane in between each segment. Remove the segment and repeat until all segments are removed from grapefruit membrane.

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

WELLBEING FEATURE

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y t r a e H inter W alads S

Packing your lunch for work is great for your health and your wallet. Of course, eating a nutritious lunch will keep you more productive too. But even with this knowledge, you’re only human—and going through the effort of thinking up lunch ideas and preparing them might seem like a lot at 7 AM. The trick is to plan ahead and do some advance prep that can help you throughout the week. You also want to keep your lunches simple so you’re not spending the whole night preparing. You’re probably thinking salads, and that’s actually a great choice.

Instead of the typical lettuce-based salad with lots of chopped veggies, how about going with a healthy grain base instead? Think quinoa, bulgur, farro…This will not only add another level of nutrition; it’ll keep you satiated for a longer while. Hearty winter salads for the win!

Prep head: Prepare the cooked components and dressings on Sunday and have them ready in your fridge for the week.

Hearty Appetite, Yossi and Malky

Recipes, Styling, and Photography by Yossi & Malky Levine WELLSPRING / TEVES 5782

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WINTER SALADS

Fruity Quinoa Salad This winter salad is hearty, delicious, and oh so pretty to look at!

Adding quinoa or any type of whole grain to your salad is a great way to make it more filling and boost the nutritional content. In the case of quinoa, you’ll be adding protein, fiber, and carbs. It’s a great alternative to your typical lettuce salad.

1½ cups cooked quinoa 5 oz baby kale, spinach, or arugula 1 apple, diced 1 orange, segmented ⅓ cup pomegranate seeds ¼ cup sliced almonds, toasted 2 oz feta cheese, crumbled Vinaigrette: 2 Tbsp vinegar or white wine vinegar 2 Tbsp olive oil 2 tsp mustard 2 Tbsp honey or maple syrup ½ tsp salt ¼ tsp black pepper

Whisk together ingredients for vinaigrette and set aside.

Combine all salad ingredients in your preferred lunch container, keeping dressing on the side.

When you’re ready to eat, add the dressing, toss, and enjoy!

Note: Keep extra quinoa refrigerated for your next salad.

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WINTER SALADS

Citrus Bulgur Salad This salad is great any time of year, but we especially love it in the winter when citrus is in season.

Bulgur makes for a fantastic whole-grain salad base. It tastes mildly nutty and has an awesome texture. It’s also rich in protein, and cooks relatively quickly. You can swap out the sweet potatoes for butternut squash or any winter squash of your choice.

2 sweet potatoes, cubed 2 Tbsp olive oil 2 tsp maple syrup (optional) ½ tsp salt ¼ tsp black pepper 1¼ cups bulgur wheat, cooked ¼ cup finely chopped parsley ¼ cup finely chopped mint ¼ cup finely chopped red onion Dressing: ¼ cup olive oil ¼ cup orange juice 2 Tbsp lemon juice 1 Tbsp vinegar 1 Tbsp honey 1 frozen garlic cube ½ tsp salt Black pepper, to taste Preheat oven to 425°F. Toss sweet potatoes with olive oil, syrup, salt, and black pepper. Spread sweet potatoes on lined baking sheet and roast for 35–40 minutes, or until very tender and lightly caramelized, stirring them once halfway through cooking.

Whisk together dressing ingredients and set aside.

Add all salad ingredients to your lunch container, place cooked sweet potatoes on top, and keep dressing on the side.

When you’re ready to eat, add the dressing, toss, and enjoy.

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Richness. Bottled.

-

A WEALTH OF FLAVOR IN EVERY SIP.

DARK CHOCOLATE LIQUEUR — RICH & DEEP WHITE CHOCOLATE LIQUEUR — RICH & CREAMY COFFEE LIQUEUR — RICH & LUXURIOUS

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BREAKFAST, UPGRADED

EGG-IN-ANEGGPLANT The familiar egg-in-a-bagel just received a low-carb makeover!

1 eggplant 1 Tbsp salt ¼ cup olive oil 4–6 eggs ½ tsp garlic powder ½ tsp zaatar ⅛ tsp black pepper

Cut eggplant into 1-inch rounds. Season both sides generously with salt and allow to sit for 20 minutes. Wipe excess moisture. Use a cookie cutter or glass to cut out center of eggplant rounds.

Heat olive oil in a frying pan over medium-high heat. Once oil is hot, add eggplant and sear for 5 minutes. Flip, and carefully crack eggs into eggplant holes. Season with garlic powder, zaatar, and black pepper.

Cover and cook for 5 more minutes.

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BREAKFAST, UPGRADED

BREAKFAST NACHOS The cheese pull of this dish will make you want to jump out of bed to prepare it!

2 large whole wheat wraps ½ tsp salt ½ tsp garlic powder ⅛ tsp black pepper cooking spray ½ cup shredded cheese Handful fresh mushrooms 1 egg ¼ avocado, diced 1 chili pepper, sliced 1 Tbsp parmesan cheese Spicy mayo, for drizzling

Cut wraps into triangles. Lay flat on greased sheet pan and season with salt, garlic powder, and black pepper. Spray with cooking spray and bake at 425°F for 5 minutes.

Flip triangles and place them close together. Sprinkle with shredded cheese and add fresh mushrooms and egg. Lightly season egg with a pinch of salt and black pepper. Bake for 5 minutes.

Top with avocado, chili peppers, parmesan cheese, and drizzle with the spicy mayo.

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SWAP

SWA P

By Yossi & Malky Levine

Healthier Brownies Who doesn't love a good old fudgy brownie?

Think crispy, crinkly on the outside, gooey in the middle, filled with chocolate chips. These soft and chewy brownies are made with coconut oil, but have no fear—the chocolate flavor is stronger than coconut, so it totally takes over.

These brownies are ready to be removed from the oven when they no longer wobble in the middle and have a lovely crinkly top. It’s best to remove them earlier rather than later, unless you like a cakey—instead of fudgy—texture.

Once baked, store them at room temperature or place in the fridge if you want them a little more fudgy.

Serve warm with a scoop of ice cream and you’ll be transported to brownie heaven! ½ cup coconut oil, melted 1 cup Xylitol (or other sweetener) 1 tsp vanilla extract 3 large eggs ½ cup whole wheat flour ½ cup cocoa powder ½ cup chocolate chips Preheat oven to 350°F and line an 8-inch square baking pan with parchment paper.

In a large mixing bowl, add coconut oil, Xylitol (or other sweetener), and vanilla, and mix until combined.

In a separate bowl, whisk eggs with a fork, then add to mixture along with remaining ingredients.

Use a spoon or spatula to gently mix until everything is combined.

Pour into prepared pan and bake for 25–30 minutes.

When cooled, cut into squares.

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TIDBITS

WINTER IN A BOWL Highlighting the nutrition content of six basic soup ingredients

By Esti Asher, MS, RDN, LD

The winter season is an excellent time to explore and enjoy the seemingly endless possibilities of soups. This versatile food category may be chunky, creamy, or broth based. Soups, composed of fresh or frozen ingredients (or a mixture of both), can be cooked shortly before eating or simmered in a Crock-Pot for many hours.

Here are six basic soup ingredients and their respective nutrition content.

Onions

Butternut Squash

Along with garlic, leeks, chives, and shallots, onions are part of the allium genus of plants. This commonly used ingredient is particularly high in vitamin C, potassium, and B vitamins such as folate and vitamin B6.

Onions are anti-inflammatory and have been associated with a reduced risk of many medical conditions.

Blended butternut squash soup is an absolute favorite in our house. This delicious and naturally sweet ingredient contains vitamin A, vitamin C, magnesium, potassium, and calcium. Benefits of butternut squash include eye health, heart health, and blood sugar management, among others.

Zucchini

Celery

The versatility of this ingredient is due to its mild flavor. Zucchini has a high water and fiber content, and is rich in vitamin C, B6, magnesium, and lutein.

Potential benefits include promoting good digestion, fighting inflammation, and supporting a healthy immune system.

Celery contains high amounts of fiber, vitamin K, vitamin A, potassium, folate, and a variety of antioxidants.

Celery can reduce inflammation and help with digestion, and because it contains minerals such as sodium, magnesium, and iron, it also has an alkalizing effect and may help neutralize acidic foods.

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TIDBITS

Fill Half of Your Kid’s Plate with Fruits and Vegetables.

Carrots Perhaps most commonly known for promoting eye health, carrots are very high in vitamin A. In addition to helping our eyes, carrots include potassium, fiber, vitamin K, vitamin C, calcium, and iron. Carrots may help strengthen your bones, boost immunity, and help with heart health, among other health benefits.

For many people, getting children to eat the recommended amount of fruit and vegetables per day is a challenge. Using dips, creative shapes, and even food art are ways to make fruits and vegetables more appealing to kids. New research published in the American Journal of Clinical Nutrition suggests a promising way to increase kids’ fruit and vegetable consumption.

Researchers at Penn State found that filling half of a child’s plate with fruits and vegetables led to increased consumption. The study included 53 children aged three to five and highlighted the importance of substituting fruits and vegetables for other meal components, as opposed to just adding an additional portion of the fruits and vegetables. The Penn State research team found that adding more fruits and vegetables resulted in a 24% and 33% increase in vegetable and fruit consumption respectively. However, when fruits and vegetables were substituted for other foods offered at the meal, kids ate 41% more vegetables and 38% more fruit.

Eating Mushrooms May Lower Risk of Depression.

Potatoes Contrary to popular misconception, potatoes— one of the most commonly consumed vegetables in the US—offer many nutritional benefits. Nutrients found within potatoes include fiber, vitamin C, potassium, and magnesium. Potential health benefits include aiding in digestion and cardiovascular health, as well as disease prevention.

There are many health benefits of mushrooms; they may boost the immune system, help lower blood pressure, and reduce the risk of Alzheimer’s. Based on new research from Penn State, an additional health benefit may now be added to the list: lowering one’s risk of depression.

Based on the analysis of over 24,000 US adults between 2005 and 2016 from the US National Examination Survey (NHANES), researchers found that individuals who ate mushrooms had a lowered chance of suffering from depression. The antioxidant ergothioneine may be the reason; researchers suggest that high levels of this antioxidant may lower oxidative stress and therefore contribute toward reducing the risk of depression.

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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ENERGIZE y k l E h it Hi all,

w

Crock-Pot dinners are an excellent and easy way to get a nourishing and filling dinner on the table, especially when you’re very busy or pressured for time. I find it very satisfying to watch my family dig into a full, delicious, and hearty meal on a day I wouldn’t have had time to prepare a proper meal.

Crock-Pot dinners are also very comforting—perfect for a frosty winter’s night!

Another great advantage is that most of the prep can be done the night before. In the morning, just throw it all together and you’re good to go.

Enjoy in health!

Elky Friedman

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

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ENERGIZE

Beef, Chicken, and Vegetable One-Pot Meal Although I prepare this one every other week, my family still loves it. That tells you something, right?

1½ lbs stew meat 1½ lbs chicken cutlets, sliced into strips or cubes 5–6 gold Yukon potatoes, cubed 2 large zucchinis, sliced 1 Spanish onion, thinly sliced 2 cups water ½ can (or ¾ cup) crushed tomatoes (or corn syrup–free ketchup) 2 Tbsp Marsala cooking wine 2 tsp salt (or a bit more) 1 tsp garlic powder 1 tsp onion powder ½ tsp paprika ¼ tsp pepper

In the morning, place all ingredients in Crock-Pot, set on low. Allow to cook all day.

When putting up this meal later in the day, cook on medium for at least 3 hours.

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ENERGIZE

Hearty Chicken ’n Barley Slow Cooker Dinner Simply delicious. As a whole grain, barley is a nutrient-dense and good-for-you carb.

1½ cups barley 1 large onion, diced 3 stalks celery, chopped 3 medium-to-large carrots, sliced 2 zucchinis, cubed 3 cups water 2 cups Imagine (or other brand) “no chicken” chicken broth (or reserved chicken soup) 4 chicken bottoms, cut in eighths 1 Tbsp salt 2 cloves garlic ½ tsp paprika ¼ tsp pepper 2 Tbsp chopped fresh parsley (or 1 tsp dried parsley)

Place barley, vegetables, and liquid ingredients into Crock-Pot. Add chicken and spices.

Allow to cook on low all day.

When putting up this meal later in the day, cook on medium for at least 3 hours.

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THIS MONTH

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.

WHEN THE SWEET TOOTH CALLS If you’re in the mood for something sweet (such as on long winter nights!), what’s your go-to treat?

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T

The combination of banana and chocolate spread, like Nutella, is a comforting classic when I’m craving something sweet. I love to pile that on top of a waffle or roll it up in a blintz on Sunday morning.

While I love the delicious crunch of a crispy apple, if I want something to really meet my sweet tooth, I’ll go right for what I’m craving rather than “eating around the craving.” Substituting a craving with something else more often results in more consumption than was intended.

Bracha Kopstick, RD

Yaffi Lvova, RDN

Compiled by Shiffy Friedman

M

My “something sweet” varies depending on what I’m in the mood of. One day it might be candy or chocolate, another time a cookie or Danish, and another time a fruit like a banana, orange, or berries. This is the benefit of recognizing my body’s needs and having permission to eat all foods without judgement.

1 cup fruits (preferably fruits with a lower glycemic index, such as berries) 3 oz light Greek yogurt 4 oz milk

Libby Silberman

Shaindy Oberlander, BS, INHC

A

At 3:00 PM, after a long day in the office, I feel like I need a sweet pick-meup to give me the energy I need to tackle the next part of my day. That’s when I turn to my trusty Bullet blender for my protein fruit smoothie. It’s quick, easy, refreshing, and filling. Many women I work with also feel the need for a quick pick-meup at that time of day, and they also got into the habit of making this smoothie.

They absolutely love it.

I

I love making tahini biscotti because they don’t require anything more than a bowl and a spoon, and they don’t contain any flour! I recommend tripling the recipe. You’ll know why after you make them.

Awesome Tahini Biscotti

(Just beware that your kids will like it as much as the real thing, and you’ll stay with nothing but carrot sticks for yourself.)

½ cup raw tahini (only ingredient should be sesame seeds)

14 oz (400g) Medjool dates, pitted

3 Tbsp pure maple syrup

¼ cup hot water

1 large egg

½ tsp instant coffee

½ tsp vanilla extract

4 eggs

¼ tsp baking soda

1 tsp baking soda

Less than ½ cup chocolate chips (plus extra, for topping)

¾ tsp salt

Coarse sea salt, for topping

6 Tbsp quality cocoa

Preheat oven to 350°F and line baking sheet with parchment paper.

Ice cubes

In mixing bowl, whisk tahini, maple syrup, egg, vanilla extract, and baking soda. Fold in chocolate chips.

Blend all ingredients.

Add a drop of silan if you feel you need the added sweetness.

Pour into a long log on baking sheet and use a spatula to shape dough.

Dough will seem flat but will rise during baking process.

The brand SK Natural Sweet makes a great frozen fruit mix. It includes four individually wrapped bags of assorted fruits, and each serving-size bag contains four different fruits. This product makes smoothie making a breeze as all fruits are already combined in great flavors.

Find it in the freezer section of your local supermarket.

fulfills all your cravings plus your energy needs! How’s that for a healthy piecea-cake? Oh, and it doesn’t contain any flour either!

Bake for 15 minutes, then remove from oven and sprinkle with chocolate chips and coarse sea salt. While still warm, slice into sticks on baking sheet and set aside to cool. If you like an authentically crunchy biscotti, lay slices flat on pan and return to oven for an additional 5–10 minutes.

Best-Kept-Secret Cake Here’s another sweet-tooth satisfier I absolutely love because of its gooey chocolatey taste and texture. It

1 tsp good-quality vanilla extract 1¾ cup natural (unsweetened) peanut butter ½ cup sugar-free chocolate chips or 1 72% cocoa chocolate bar, chopped, optional Preheat oven to 350°F. Dissolve coffee in hot water. Place dates and coffee (in water) into food processor and blend for 30–40 seconds, until dates start breaking down. Add rest of ingredients except chocolate chips. Process until mixture resembles thick brownie batter.

Line an 8x8-inch pan with parchment paper. Pour in brownie mixture and use a spatula to spread evenly to all ends of pan. Top with chocolate chips or chocolate chunks, if desired. For superfudgy brownies, bake for 20 minutes. If you like them a bit less fudgy, bake for 23 minutes. Do not overbake. Remove and cool completely before cutting.

Note: Use this recipe to make the perfect grab-along, wholesome muffins.

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B

I eat according to seasons, so my go-to sweets keep changing. In the summer, I opt for smoothies or homemade freeze pops, which I pour into sealable freezer bags.

Now, during the winter, I enjoy herbal teas and sometimes a baked good to go along with them. I prefer what I call Hashem’s candy—fruits. Usually, when you eat what’s in season, it’s at its best and sweetest. Right now, I’m very much enjoying apples (sometimes with nut butter) and grapes.

Chocolate Coconut Chews

My other favorite treats include unsweetened coconut yogurt with a tablespoon of natural jam. I alternate with the jam flavors; my favorite is apple, which I get at The Nut Factory. The real fruit chunks inside add to the deliciousness.

Other options are blueberries, pomegranate, and power toppings such as hemp, chia, or flax. You can customize this to suit the time of day or how upgraded you want it to be.

½ tsp pure vanilla extract

For when I’m in the mood of something more savory, I also enjoy snacking on sweet potato fries. The prep is easy as I make them in the Betty Crocker Pizza Maker. Peel sweet potato and cut into sticks. Line pizza maker with parchment paper and spray with oil spray. Lay sweet potato sticks on top and season with salt and pepper. Cook for a few minutes until underside is dark brownish.

Flip and cook until done. I enjoy this with organic ketchup.

For a really good sweet treat, the star in our home these days that I keep making is coconut chews.

They’re pretty, easy, and really good!

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3 cups shredded unsweetened coconut ¼ cup liquid sweetener (such as coconut or maple syrup, honey, or stevia plus ¼ cup additional coconut oil to make up for the liquid difference) ½ cup melted coconut oil (I usually make this on Friday, so I put the oil on top of the Crock-Pot until I prepare the other ingredients and it melts there) ¼ tsp salt

Shira Savit, MA, MHC, INHC

Bashy Halberstam, INHC

MY TABLE

S

I enjoy chocolate as my go-to sweet fix. I’m not so particular about the type of chocolate, as long as it has the flavor I go for.

Here’s one of my favorite super-easy chocolatey recipes.

Ice-Cube Chocolate Bites Chocolate chips (I like the brand Enjoy Life)/dark chocolate/milk chocolate

1½ cups chocolate chips (I use either 85% or 100% chocolate chips and I sweeten them with a mix of stevia, coconut syrup, and coconut sugar.

You can taste it as you go along and see how sweet you like it.)

Nut butter (My favorite is natural peanut butter)

⅓ cup almond or cashew butter or additional chocolate chips, coconut oil, or coconut butter

Melt chocolate of your choice.

Line an 8x8-inch pan with parchment paper, along sides as well. Combine the first five ingredients, either by blending in a food processor or mixing by hand, steadily increasing coconut oil to ⅔ cup to ensure mixture holds together and is not crumbly.

Spread about ⅔ of mixture into pan. Press down very well.

Carefully melt chocolate and stir in nut butter of your choice.

Spread chocolate mixture over top of coconut. Sprinkle remaining coconut on top. Press down and refrigerate for at least one hour until firm. Store in fridge or, for long-term storage, in freezer.

Honey or maple syrup Pinch of salt, optional

Grease ice-cube tray and pour half the melted chocolate into bottom of tray.

Mix your favorite nut butter with half the amount of sweetener (for example, 6 Tbsp peanut butter to 3 Tbsp honey).

Add pinch of salt, if using.

Place nut butter/ sweetener mixture evenly on top of melted chocolate in ice-cube tray.

Top with remaining chocolate. Freeze, and enjoy.

(These bites can also be refrigerated. Make sure you hide them well!)

Swirbie Smoothie 8 Swirbie Mango Pods ¾ cup unsweetened vanilla almond milk

Dr. Rachael Schindler

Tanya Rosen, MS, CPT

O

Oh my, there are so many! To name a few, I love having a TAP Cappuccino Muffin with a green apple on the side, OMG Gummies, or TAP Energy Bites. When I have time, I like to make a smoothie with Swirbie pods.

I

I treat myself to a goat-milk yogurt smoothie made with whole tahini, dates, and walnuts, like the ones I enjoy in the shuk in Israel. I prepare one extra-large smoothie and leave it in the fridge. Every day, at crunch time when the kids come home, I have some.

It’s filling, calming, soothing, and hits my sweet, creamy, comfort-food spot!

My Favorite Shuk Smoothie

¾ cup vanilla frozen Greek yogurt ¼ cup chopped almonds

3 Medjool dates, pitted

4 large Medjool dates, pitted

12 walnuts

1 pinch allspice or cinnamon

8–12 oz plain goat’s milk yogurt 3 Tbsp whole tahini

Although I’d love to, I can’t actually share the recipe here since I’ve mass-produced them for my Power of Wholesome (POW) snack line and they are sold in many stores along the East Coast.

Blend all ingredients.

W

Esti Asher, MS, RDN, LD

M

My favorite sweet treat ever is a Protein Energy Bite. Chewy, moist, and sweet—it really takes the edge off when I’m craving a treat—plus, it’s good for the body! The base for Energy Bites is nut butters, seeds, and ground flax, which are loaded vitamins, minerals, omega-3s, and antioxidants. Delicious and really tasty—to me, this is the best kind of treat.

Ice cubes, optional

While I do enjoy desserts and other sweet treats, one of my frequent go-to options is frozen mango! Simple, sweet, and satisfying!

Shani Taub, CDC

Elky Friedman, health coach

Using a stick blender, blend together mango pods, almond milk, Greek yogurt, dates, allspice, and chopped almonds until smooth.

I

I love the Fruit A Peel fruit bars. They’re low in calories and count as a fruit but offer that really sweet kick when needed.

WELLSPRING / TEVES 5782

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MY TABLE

@BARTENURABLUE 130

WELLSPRING / DECEMBER 2021

Imported by Royal Wine Corp., Bayonne, NJ. Enjoy Bartenura Rose responsibly.

RANDOM

Age: 34 Location: New City, New York

Questions

Occupation: Physician’s Assistant

for

Debbie K.

Roasted chickpeas

My favorite exercise

(High in protein, love the crunch)

Jillian Michaels’ 30 Day Shred (I’ve been doing it about three times a week for over a decade, choosing between levels depending on my moods.)

One misconception I used

to have about health:

Not about health per se, but I was hard on myself about the fact that I love food.

One interesting thing I’ve learned about health: How delicious healthy food can taste if you invest just that bit of effort in meal prep.

Healthy supper in a pinch:

One food I avoid at all costs I don’t have one as a rule, but during the times I’m more focused on my food intake, it would be table sugar.

Eggplant “pizza” in the Betty Crocker

If you find ways to make healthy living fun and enjoyable, it’ll be a win-win for you.

WELLSPRING / TEVES 5782

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

My favorite health food:

Family: 3 kids

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