Wellspring Issue #73 by The Wellspring

FEBRUARY 2022 // ADAR I 5782 // ISSUE 73

TH E H EALTH MAGAZI NE FOR TH E JEWI SH FAMI LY

a Medical Skag is Bac !

’t Why couldn y b a our b keep his food down?

Is It Purim Yet? How to cultivate the art of patience in our children—and ourselves

Once in the Kitchen, Twice the Outcome Make the most of your cooking in the spirit of double

FYI Athlete’s Foot

The Hidden Cause of Many Female Health Issues

Still Soup Season No one says no to a bowl of this Truffle Cream of Mushroom Soup

TGhraidred r

on a Dietyour

The solution to helping overweight child may not be what you expected

Tamar Feldman on the topic

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Culinary Toolbox This month: The sous vide method

Shabbos Meal Upgrade—the Nutritious Way Elky Friedman shows you how

My Table The foods we go for when we’re under the weather

La Grande Caccia Al Tonno The Great Tuna Hunt Calabria: home of the ancient maritime tradition, historically known for its wealth of tuna fishing and tonnare, surrounded by warm waters, blue as blue can be. Generations of seafaring Italians have come and gone on this sun-baked peninsula, carrying on the traditional pursuit for the most coveted cut - the Yellowfin Ventresca. To sample it is to experience full-bodied palette appeal, with a velvety-soft texture. It flakes beautifully, and put simply, possesses incredible taste. The processing and filleting is a painstaking process, each step done by hand. Remember, it is just one small part of the fish. A couple of jars’ worth. A filet mignon to a cow, a toro to a yellowfin. CA

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WELLSPRING / FEBRUARY 2022

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Editor In Chief Shiffy Friedman Deputy Editor Libby Silberman Nutritional Advisory Board Dr. Rachael Schindler Laura Shammah, MS, RDN Tamar Feldman, RDN, CDE Bashy Halberstam, INHC Shaindy Oberlander, INHC Shira Savit, MA, MHC, CHC Esti Asher, MS, RDN, LD Nutrition Contributors Tanya Rosen, MS CAI CPT Shani Taub, CDC

Health Advisory Board Dr. Chayala Englard Chaya Tilla Brachfeld, RN Fitness Advisory Board Syma Kranz, PFC Esther Fried, PFC Child Development Advisory Board Friedy Singer, OTR/L Roizy Guttmann, OTR/L Coordinating Editor Liba Solomon, CNWC Feature Editors Rochel Gordon • Rikki Samson Proofreaders Faige Badian • Meira Lawrence

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FOOD CONTENT Food Editor Esther Frenkel Recipes Yossi & Malky Levine Charnie Kohn Elky Friedman Styling & Photography Malky Levine Charnie Kohn Pessi Piller ART & PRODUCTION Cover Design Aryeh Epstein Designer Rivky Schwartz Digital Media Rivkah Shanowitz ADVERTISING Executive Account Manager Goldy Kolman 718-412-3309 Ext.2 ads@wellspringmagazine.com SUBSCRIPTION 718-437-0761 subscribe@wellspringmagazine.com DISTRIBUTION Weekly Publications INC. 347-782-5588

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

WELLSPRING / ADAR I 5782

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EDITOR'S NOTE

The Red Pepper Experiment

everal months ago, our family conducted a fascinating science experiment, which I invite you to try in your own home, too. Inspired by a lecture about the inherent power Hashem implanted in the body to heal itself and how a healthy body remains largely unaffected by bacteria and other harmful microorganisms, my husband took a whole red pepper from the fridge and placed it high up on a shelf so we could observe its degeneration process. Incredibly, it’s been a few months and this odorless, perfect-looking specimen is not exhibiting any sign of decay. All it’s become is a shriveled-up version of its old self due to the dehydration of its water content—like a raisin, which is essentially a dried whole grape. There’s no mold, no insects, no odor, and none of the other unpleasant features that accompany a bacteria-ridden vegetable.

he secret? This pepper was completely intact at the start of the experiment. Had it featured even the tiniest slit, that penetrable crack would have enabled the vegetable to become a breeding ground for all the unpleasantness we associate with a decaying piece of produce. I can guarantee you it wouldn’t be taking up any real estate in our home. But this now-famous pepper sure is because it serves as a constant reminder to us and the kids of the benefits inherent in good

health and the importance of living by venishmartem me’od lenafshoseichem. When we do our hishtadlus in maintaining good health, including emotional wellness, we’re essentially disinviting so much “decay.” An intact body and mind, with the help of Hashem, can ward off so much unwanted illness and disease. Incredibly, even when a harmful microorganism does enter our system, the pepper is proof that the body—intricately designed by Hashem—can handle more than we ever imagined.

s the cold and flu season winds down, and we have hopefully regained our strength from whatever wintertime illnesses wandered through our home, this extra month of routine before the flurry of Purim-Pesach activities begin can serve as our opportunity to implement even minute health-related changes into our home. Whether it’s encouraging the kids to eat something healthy before they leave for school in the morning (which may require extra effort on our part) or taking a brisk walk as the outdoor temperatures become more pleasant or placing more emphasis on our wellbeing, any attempt to take better care of the vessel that holds our soul makes a profound difference, with the help of Hashem, in building better immunity and enabling us to live a healthier, happier life.

n a m d e i r F Shiffy

WELL- PUT More than anyone, we Yidden are obligated to care for ourselves in this world with the utmost distinction—both on a physical and spiritual level.

Rabbi Eli Glaser, Spiritual Eating WELLSPRING / ADAR I 5782

CONTENTS

FEBRUARY 2022 ADAR I 5782 ISSUE 73 Our next issue will appear on Wednesday, aM rch 9 th iy"H.

WELL INFORMED 12

Springboard

Spiritual Eating

Health Updates

LIVING WELL 28

FYI

Insider

Fitness

Ask

Sample

Cup of Tea

The Functional Dietitian

Compass

DIY

WELLBEING

THIRD GRADER ON A DIET By Yaffi Lvova, RDN My third-grade daughter is quite overweight. Despite my best efforts to avoid this topic, she has grown conscious of her size. She turns to the pantry out of boredom or anxiety and she obsesses about good food as a reward for any accomplishment. If we leave the house, she packs a bag of snacks. When she has friends over, she rushes to offer food to them. How can I help her get out of her unhealthy eating habits and obsessions?

Emotional Eating

FAREWELL 131 Random Torah Wellspring and Inner Parenting will return next month iy"H. Wellspring extends our warmest Mazel Tov wishes to

SEASONED 10

WELLSPRING / FEBRUARY 2022

Esther Retek and Family upon the birth of their son.

Wellspring extends our warmest Mazel Tov wishes to Libby Silberman and Family upon the birth of their son.

88 BUT I WANT IT NOW! By Shiffy Friedman “You mean we need to wait another month to wear our costumes?” For those who relish structure, the double Adar provides a bonus montIt h of blessed routine. But then there are others—including, of course, the younger set—who are itching to move forward, to get in on the action. Whether it’s waiting for Purim or for a prize they must work toward earning, how can we use this time to teach children the important quality of “waiting it out” with patience and stamina?

EXTREME FEEDBACK As told to Roizy Baum

Just when the waiter was pouring hot liquid to implode the chocolate bomb on my dessert plate, my phone pinged again. It was my sister for a second time and her voice was frantic, “Henny, he’s vomiting nonstop. I think you should come home.”

123

SHABBOS MEAL UPGRADE By Elky Friedman While often associated with high-carb fare, the seudah’s menu can easily be upgraded to include more nourishing yet delicious foods, such as hearty salads. High in fiber, loaded with antioxidants, vitamins, and minerals, and low in calories, a salad’s vibrant colors will enhance your Shabbos table, while taking your menu to the next level.

WELLSPRING / ADAR I 5782

SPRINGBOARD

On Fermenting Potatoes, Natural Toothpaste, Sprouting, and More

The Merits of Private Time Issue #72: Inner Parenting

Thanks for a publication par excellence, which I read from cover to cover every month. I especially appreciated Shiffy Friedman’s welldeveloped response in last issue’s Inner Parenting column on giving our children individual time. As Shiffy points out, as much as we try and want to be fully available to all our children throughout the day, there’s something very special about being focused on just one child at a 12

WELLSPRING / FEBRUARY 2022

time, as well. I’d like to share an excerpt from Emunah with Love and Chicken Soup (ArtScroll) on the topic. Hearing from the legendary Rebbetzin Henny Machlis, a”h, the quintessential Yiddishe mother, on this important topic will certainly benefit many fellow parents. In the chapter on chinuch, the first of Henny’s child-rearing principles the author lists is “Give Each Child Private Time.” Quoting a lecture from Henny later in the chapter, she writes: “You always talk to your children. But when you take your

children out for private time, for an ice cream or a private walk or for a private talk, it’s a special feeling of closeness to that child. My married children remember when I used to take them out for 15-minute walks of private time. We had a rotation. Every day I would take somebody else. And why? After all, I spoke to them all the time. I was home all the time. I didn’t work. In those days I didn’t teach. I didn’t shop. I was home with my children all the time. So it’s not like I wasn’t talking to them or they weren’t talking to me. But when it was just the two of us, it was very special. I’m sure you have

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Quick Question

SPRINGBOARD

Question: My son constantly had fluid in his ears, which affected his hearing and thus his speech, so although it rarely turned into an infection, we followed our pediatrician’s recommendation and got tubes placed. Ever since he had his tubes put in, his ears have been draining a thick yellowish fluid, with blood. The ENT prescribed ear drops, and the pediatrician prescribed oral antibiotics, but even after following these orders, the fluid is still present. Putting him on a dairy-free diet didn’t solve the issue either. Do you have any suggestions as to why this is happening and what I can do about it? I’d greatly appreciate any and all advice. Thank you, M.K.

Answer: As in your case, tubes are not always the ultimate solution for fluids. If the child has food allergies and fluid is accumulating in the canal, tubes are not adequate to drain that. You mention that you’ve already tried a dairyfree diet to no avail, but I would recommend that you consider taking him off the following foods in addition to dairy: wheat, corn, nuts, and chocolate. I was recently working with a child who, unbeknown to his mother, had been drinking chocolate milk in nursery school. He was having a hard time hearing and his speech was delayed. After two weeks of this diet, his tube placement procedure was canceled. This child’s mother also applied thieves oil and PanAway oil behind the child’s ears twice a day, which you may want to try as well. To your health, Miriam Schweid, health consultant and kinesiologist

the same thing with friends, that even though it’s nice to be with everybody together, if you go out just the two of you, it’s a deeper, more meaningful, more intimate experience, right?”

work. As the contributor noted, not only is my work more efficient and I feel refreshed, but going to sleep immediately after I’m done happens much more often these days.

Shaindel A.

Many thanks,

Silver Spring, Maryland

Rivka H.

taste. Why not give the young ones the foods we would eat? A Fellow Mom

How to Ferment Potatoes Issue #71: Cover Feature

The Magic Hack

Toddler Feeding Tips

I loved the hack feature and made sure to clip it. As a freelance graphic designer who works from home, one hack that has worked wonders for me since I read about it in Wellspring is taking a shower before I sit down to do my evening

Not to negate what Bracha Kopstick advised, but it seems like the letter writer’s daughter doesn’t like the food she is being fed. She may want to try “real” food, like mashed vegetables from the soup, or other mashed foods. Baby jars and bread often lack

Issue #71: Cover Feature

WELLSPRING / FEBRUARY 2022

Issue #72: Springboard

I love your magazine and make sure not to skip a month. In the excellent hack feature, Chaya Sara Herman wrote that she ferments potatoes. Can she please provide clear directions for the process? Thanks in advance, E. Schwartz

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WELLSPRING / ADAR I 5782

The Doctor Is In

SPRINGBOARD

Question: Baruch Hashem, it’s been one week since I brought home my beautiful baby girl. She is my second child, and this transition has been unexpectedly challenging. I just don’t feel like myself. My physical recovery is going well, but I am unraveling emotionally. I find myself snapping at my husband, and I have zero patience or energy for my toddler. While I am so grateful for my healthy baby, I have been tearful. My friend experienced something like this, and it worsened to the point where she became anxious being near her baby. She needed months of therapy and medication to get better. I am worried that the same thing can happen to me.

Answer: Many women imagine the weeks after childbirth as a time of blissful bonding and feelings of total fulfillment. The reality is that after giving birth your hormone levels change rapidly. As this is occurring, caring for your infant can feel overwhelming. Many women experience significant mood changes following childbirth known as “baby blues.” This can include tearfulness, anxiety, mood swings, impatience, insomnia, and feelings of disappointment. In fact, between 60–85 percent of women experience baby blues. The baby blues begin within three days of birth and go away within a few weeks without any treatment. Women experiencing baby blues experience heightened emotions but are still able to cope with their daily tasks. From what you have told me so far, you may be experiencing the baby blues. Since the baby blues resolve on their own, no specific treatments are required, though getting some more sleep may help. I do hope you begin to feel more like yourself again soon. However, please be aware that for around 15 percent of women, sadness and/or anxiety persists beyond the first few weeks postpartum, and can become more severe and debilitating. Some women may experience hopelessness, worthlessness, and guilt, and feel like a “bad mom.” They may become overly anxious and develop panic attacks, insomnia, and difficulty concentrating. They may withdraw from others and struggle to bond with their baby. In some cases, they may have unwanted, intrusive thoughts of harming themselves or their baby. Postpartum depression usually develops within the first few weeks of childbirth and may be initially mistaken for baby blues, but the symptoms will be more severe and persistent. Postpartum depression can also begin during the pregnancy itself, or up to a year after birth. Since postpartum depression can have significant consequences for both mother and child, it is important to increase awareness, and for women suffering from this to receive timely professional help. While the picture you paint sounds more like baby blues, please do not hesitate to seek professional help should your symptoms persist or worsen over time. Postpartum depression is all too common, and no mom should suffer silently. Luckily, effective treatments are available for those in need. Rebecca Eichenbaum, MD Fellow in Child and Adolescent Psychiatry, Montefiore Medical Center JOWMA, Preventative Health Committee

Chaya Sara Herman responds: Sure! The process is fairly simple. Cut potatoes into 1-inch cubes and fill a glass mason jar with a ratio of 1 tablespoon salt to 1 cup water. Let sit for 24 hours, then use the potatoes immediately (so they don’t go sour). Enjoy!

Pinworm Questions Issue #69: FYI

It’s taken me quite some time to 16

WELLSPRING / FEBRUARY 2022

reach out, but I guess desperation gets things moving. First, thanks for a great read every month. The articles, surveys, interviews, and recipe columns are interesting and informative, yet not too heavy, which makes for an easy, fun read. My five-year-old son has recurrent cases of pinworms. I’ve tried medication, garlic, enemas (which he refuses), and now the oil combo, but it seems we need more help. The FYI column had a list of foods good for gut health. How much of each and for how long should I be giving them to my child before we see results?

Also, the oil application is extremely painful for my son. Does that make sense? I’ve heard that pinworms come to “help” in protein digestion and that I should get my son off meat and chicken (mainly), and to supplement with digestive enzymes and lots of fruits and vegetables. Any take on this? I would appreciate whatever clarity I can get. Thanks, S.L.

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Question:

What’s the difference in nutritional value between kefir and yogurt?

Answer: Great question! Kefir has gained popularity over the years and while it resembles yogurt, there are some significant differences. First, how are they similar? Both are dairy products that contain probiotics and nutrients such as protein, calcium, potassium, phosphorus, and other vitamins. However, the main difference between them is that while yogurt is made with strains of (good) bacteria, kefir is made with both strains of (good) bacteria and yeast. Therefore, the probiotics in kefir may be greater in number and more potent. If you are specifically looking to improve digestion or gut health, kefir may be a better choice. However, both yogurt and kefir are excellent to include within a general healthy diet. An additional notable difference is that yogurt has a thicker consistency and is usually eaten with a spoon, while kefir has a thinner consistency and is usually consumed as a drink. In both cases, you want to be mindful to opt for a low-sugar option (kefir is often more tart); as with many dairy products, yogurt and kefir product varieties are often sold with a lot of added sugar.

Nutrition Nugget

SPRINGBOARD

P.S. The “sleep training” method (#1) from Sample has been highly effective for me, and the chicken cutlets with peppers and squash recipe made for a delicious supper.

Faigy Schonfeld responds: I’m sorry to hear about your child’s struggle with pinworms. It can feel really nasty, but remember that there’s always a way out. You ask really good questions, and I would recommend you reach out to a health practitioner to assist you with answering them. Regarding food that is beneficial for gut health, it would be wise to incorporate them as a regular feature in your child’s diet. Supplementing with a good probiotic can help as well. Also, the health food store has many options that help combat pinworms. You may want to try them and keep davening for your child’s relief.

Better-Tasting Toothpaste Issue #71: FYI

I tried the toothpaste recipe for gum disease, and the taste wasn’t that great. Since I’m not suffering from gum disease, baruch Hashem, would the author have a recipe for regular teeth-whitening toothpaste that tastes better? Chani S. Faigy Schonfeld responds: Here’s a teeth-whitening tip. Let me know how it works for you. Put ½ teaspoon of baking soda onto your toothbrush and brush in circular motions. Try this daily for 14 days until your teeth are whiter. Then take a break, as the baking soda can be abrasive on teeth and gums.

Sprouting Qs Issue #70: Sample

Hope this helps! Feel free to reach out if you have any additional questions. Esti Asher, MS, RDN, LD 18

WELLSPRING / FEBRUARY 2022

I just finished reading the excellent sprouting article and look forward to trying it in my own home. I’ve recently started purchasing sprouts and microgreens, including sunflower greens, baby snow peas, broccoli, and radish microgreens. Here are some questions I have about the sprouting process.

2. Also, must microgreens be checked for insects (because they’re grown on a little soil)? 3. The photo in the article shows towels, rather than paper towels, and a proper colander rather than a bowl. Should I be using these materials when sprouting beans? 4. You don’t list pea or navy beans, which are most commonly used in cholent. Any particular reason? 5. Most importantly—since my husband is a diabetic—does sprouting decrease or remove carbs in beans? Thanks for your time, patience, and consideration in answering these questions. May you continue to spread healthy habits in such a clear, easy, and beautiful way. Hatzlachah, Peri Grunhut Libby Silberman responds: Thanks for your wonderful feedback and questions. I reached out to

Shoshana Harrari, sprouter and author of The Garden of Spices, with your questions. Here’s her expert take: 1. It’s always better to be the “farmer” in your home. This choice is not only more economical, but the good love and energy you put into the little sprouts will increase their power to nourish you. (Libby: But if purchasing sprouted vegetables works for you, it’s still an excellent, highly nutritious choice.) 2. The conditions under which they are grown, especially if you grow them yourself, don’t encourage bugs, but it is good to spot-check the microgreens to see if there are any visitors. Although I personally have never found any insects on my sprouts, please consult with your halachic authority about this. 3. The best way to grow bean sprouts is actually in a glass jar with a piece of cheesecloth over the opening and a rubber band to secure it. Then you just have to fill with water and rinse through the cloth once or twice a day. Very simple, no need for a lot of equipment. (Libby: if you don’t have cheesecloth, paper towel works too. It worked for me.) 4. Regarding your question of why

peas and navy beans weren’t included in the list. Both should be fine to sprout, although I have never tried to sprout navy beans. It would be impossible to mention every kind of bean in one article, but theoretically, all beans and seeds are possible to sprout. Give different ones a try and see which you like best. 5. Sprouting does change the composition of the nutrition in all seeds, nuts, and beans. It increases the bioavailability of nutrients and enhances the nutritional content of the bean or seed. Additionally, it is known to lower the carbs from what was in the dry bean, as the sprouting process turns it into a tiny vegetable instead of a dry bean. For example, a dry kidney bean has about 40 grams of carbohydrates in a onecup serving, while a sprouted bean is observed to have only 8 grams of carbohydrates in a one-cup serving. Here’s one more point regarding sprouting that wasn’t stressed on in the article. If you plan to cook them, you only need to soak them overnight, no longer. This begins the sprouting process enough to enhance the nutrition and digestion and yet still retain the taste and consistency of the bean.

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

Any health information, advice, or suggestions published here are the opinion of the letter writer and are not independently investigated, endorsed, or validated by Wellspring. Always seek the advice of a qualified health professional or medical practitioner regarding any medical advice, condition, or treatment.

1. Will I be eating a better-quality food if I sprout these vegetables myself, or is it just more economical?

WELLSPRING / ADAR I 5782

SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS

What the Pomegranates Teach Us

This week’s parashah, Tetzaveh, introduces us to the bigdei kehunah. Each garment carried a unique function on its own, and together they beautified and distinguished the Kohanim and their avodah.

The Kohanim’s elevated stature enabled them to fulfill their vital role among Klal Yisrael as the beacons of spirituality and holiness. The Yidden occupy this same exalted space in relation to the nations of the world. This is the responsibility we accepted upon ourselves leading up to Matan Torah, to be a “mamleches Kohanim and goy kadosh—a kingdom of priests and a sanctified nation.” More than anyone, we are obligated to care for ourselves in this world with the utmost distinction—both on a physical and spiritual level. One way to accomplish this is to look into creation itself for direction. In Pri Tzaddik, Rav Tzadok HaKohen of Lublin teaches that a Yid is supposed to discover lessons for living by observing the details of Hashem’s world. For example, we are to learn modesty from cats (who tend to their needs in privacy), and honesty from ants (who don’t steal food from each other). Animals instinctively know to protect themselves and stay away from harmful substances. For example, in their own environment, they do not overeat. We humans are supposed to choose to be like that too, but it does not happen automatically. Rav Simcha Wasserman, zt”l, illustrates this idea with a beautiful analogy. Man, he says, is on “manual control” while nature is on “automatic”—just like different kinds of cameras. A picture from an automatic camera looks adequate each time and

WELLSPRING / FEBRUARY 2022

is fairly easy to take, but it’s not a work of art. A manual camera offers an array of settings, and time and effort must be invested to ensure quality results—which can either be a dud or a masterpiece, depending on the skill of the photographer. Nature is programmed to take care of itself, and it is wonderful to observe and be a part of. Man, however, has the potential to make himself the masterpiece of creation. But we have to invest the energy and choose to learn from the lessons Hashem surrounds us with. This doesn’t happen by itself. One of the important lessons for us to learn concerns safeguarding our body, which clothes our soul. We must take meticulous care so it may properly serve its function—and allow us to properly fulfill our role as a kingdom of priests and sanctified nation. Health and wellbeing are not automatic. The bells and pomegranate-shaped tassels on the bottom of the Kohen Gadol’s me’il (robe) also mirror this message. They were meant to make amends for the transgression of lashon hara by clattering as the Kohen Gadol walked, thereby atoning for the “noise” we made by speaking negatively about others. But what was the significance of the pomegranates? Rashi (Zevachim 88b) informs us that the pomegranates on the hem

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of the me’il were to resemble those on a tree that have yet to ripen and open. It was as if the pomegranate’s mouth was closed, refraining from speaking. Once the pomegranate opens its mouth, its arils begin to spoil and dry up. The pomegranate teaches us about our need to exercise control with our mouths and keep them closed when appropriate, only emitting words that are kind and helpful, and only letting in food that is healthy and nutritious. This idea is explicitly expressed in the pasuk in Mishlei (21:23): “One who guards his mouth and tongue, guards his soul from pain.” The Rambam answers an obvious question about this verse with a vital lesson. Why does Shlomo Hamelech write that one must guard his mouth and tongue? That seems redundant. The Rambam teaches that guarding one’s mouth means, “from eating harmful foods, or from overeating,” and guarding one’s tongue means, “from only speaking what’s necessary” (Hilchos Dei’os 4:15). Ensuring the quality of what goes in our mouths is just as important as what comes out.

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

WELLSPRING / ADAR I 5782

UPDATES By Esther Retek

All in the Eyes How the windows to the soul can predict heart health Although small in size, the eyes provide a wealth of information regarding internal health. Now scientists are introducing a groundbreaking artificial intelligence (AI) system that can analyze eye scans taken during a routine visit by an optician or eye clinic and identify patients at risk of cardiac arrest.

within the next 12 months. In the research, led by the University of Leeds, deep learning techniques were used to train the AI system to automatically read retinal scans and identify those people who, over the following year, were likely to have a heart attack. The system identifies patterns in the data it reviews and thus can make predictions.

As reported in Nature Machine Intelligence, researchers at the University of Leeds found that the AI system has an accuracy of between 70–80 percent and could be used as a very accurate assessment of cardiovascular health. Doctors have recognized that changes to the tiny blood vessels in the retina are indicators of broader vascular disease, including problems with the heart, which led them to work on this new system.

This new system is an important contribution to the medical world as it could potentially revolutionize the way patients are regularly screened for signs of cardiac disease. Professor Alex Frangi at the University of Leeds says, “Retinal scans are comparatively cheap and routinely used in many optician practices. As a result of automated screening, patients who are at high risk of becoming ill could be referred to specialist cardiac services. The scans could also be used to track the early signs of heart disease.”

The AI system was trained to use deep learning techniques so it can automatically read retinal scans and identify those people who were likely to have a heart attack 22

WELLSPRING / FEBRUARY 2022

With this research, the eyes are no longer only the windows to the soul.

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UPDATES

The “Golden Years” Perspective How a positive attitude toward aging can affect us physically One of my grandmother’s favorite mantras was “tracht gut vet zein gut,” and as science is continuously indicating, the mind-body connection plays a significant role in all areas of health. Now a new study has found that a proper perspective is even more relevant to aging. Published in Journals of Gerontology Series B: Psychological Sciences, the study indicates that those who believe their body is deteriorating and constantly think negatively about aging actually cause their body to age faster. Even when older adults don’t have a pessimistic attitude in general toward aging, researchers found that on the days they viewed aging more negatively, they reported more physical health issues and higher stress levels than they experienced on optimistic days. Some seniors view aging as a degradation of their bodies, each aging symptom making them feel more incapacitated and helpless, while others view the stage from a “golden years” perspective: a time to reap the rewards of a lifetime of effort and investment. People with the latter view seemed to have some protection against daily stress and reported significantly less health problems. “We’ve known that there’s a strong relationship between perceived stress and physical health,” said lead researcher Dakota Witzel, from Oregon State University’s College of Public Health and Human Sciences. Stress is often the culprit for our weakened immune system, lack of appetite, unhealthy choices, etc. But stress is an inevitable factor of life. How do we learn to avoid these negative consequences? The new findings, Witzel said, suggest that a brighter 24

WELLSPRING / FEBRUARY 2022

outlook on aging can be a buffer against the physical effects of daily stress. The study is based on 105 Oregonian subjects aged 52– 88. Over 100 days, they completed daily surveys on their stress levels and a range of physical symptoms, such as fatigue, aches and pains, and upset stomachs. The participants also completed a standard questionnaire to assess their attitudes toward aging. This listed several statements such as, “As you get older, you are less useful,” with which participants were asked to agree or disagree. The findings showed that on average, people tended to report more physical symptoms on days when their stress levels were higher. But that’s a no-brainer. What was surprising about the results was that the physical effects of participants’ stress depended on whether they had a positive or negative outlook on aging; those who viewed aging negatively experienced more physical symptoms on their high-stress days, while those who viewed aging with a more positive outlook did well physically even on days they were dealing with higher stress levels. Even if you’re a young Wellspring reader, you’re likely to already be shaping your approach to aging. Witzel says we form our views from a young age without realizing what notions and beliefs exist subconsciously. Furthermore, many of our opinions are based on what we observed in our relatives. If you’re blessed with parents or grandparents who’ve remained upbeat and vibrant as they grew older, your ideas on aging are probably different from someone whose older relatives were more cantankerous—but it’s never too late to shift your perspective in the positive direction.

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Well Spent

Winter Cleaning Although “spring cleaning” is a common phenomenon, I, for one, want nothing to do with cleaning once the tiniest bud has sprouted outside, heralding spring. It’s the wintertime—with long dark nights and snowy days—that I find perfect for organizing and decluttering, and the kitchen is one great place to start. If you’re wondering how organizing landed in a budgeting column, here’s why.

1. Know what’s inside: Organizing the fridge and freezer weekly will allow you to take stock of what you have and, most importantly, what should get used within the next few days. Even freezer stuff doesn’t last forever, so you want to know what’s lurking in there and use it in time. 26

WELLSPRING / FEBRUARY 2022

2. Take inventory of open food packages:

3. Avoid repeat purchases:

Snacks half eaten, a few almonds in the container, five rice cakes in the bag. Open packages go stale fast and add up to an ample amount of wasted money if you keep throwing them out. Organizing your pantry so that open packages are visible or placing snacks in air-tight containers as soon as they are started will help you avoid lots of wasted food.

Decluttering the kitchen will allow you to see what food items you don’t want to buy again. That new flavor yogurt no one went for, the extra tomatoes you buy every week, the wonton wrappers sitting in your freezer for months already—now you’ll know not to buy them again.

These statements have not been eval uated by the FDA. These products are not i ntended to di agnose, treat, prevent or cure any di sease.

Fight fatigue and boost energy Viral infections such as the flu and Covid-19 can impart frustrating fatigue. This exhaustion can manifest itself as low strength, constant tiredness, or disinclination to perform daily activities. It can be overwhelming and disheartening. A regimen of strategic natural vitamins can boost your vitality and rejuvenate your body. These supplements can help reduce tiredness, lift your mood and increase energy. Maxi Health brings you powerful fatigue fighters: Max Energee™ is our proprietary blend that promotes vigor and stamina. This mineral-rich supplement contains bee pollen, octacosanol, chlorella, eleuthero powder, and more powerful elements that work jointly to fight fatigue and increase energy and endurance. B-12 Lozenges™ is an important compound crafted to boost daily energy. Essential for a healthy brain and nervous system, it contains folate, biotin, and vitamin B12 from methylcobalamin to help increase your body’s energy production. Green Vitality™ provides the health benefits of superfoods such as spirulina, cereal grasses, and chlorella. These ingredients provide your body with exceptional nutrition and naturally support abundant energy.

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ALTERNATIVE VIEW

BY FAIGY SCHONFELD

ATHLETE'S FOOT IT COMES WITH CRACKED, FLAKY SOLES, AND RED, BLISTERING, PEELING, OR WHITE AND SOGGY SKIN BETWEEN YOUR TOES. BUT MOST PROMINENT IS THE ITCH. AFFECTING AN ESTIMATED 15–25 PERCENT OF AMERICANS, ATHLETE’S FOOT IS NOT VERY DANGEROUS, BUT IT IS PARTICULARLY MADDENING. IT’S ONE OF THOSE SEEMINGLY INNOCENT GUESTS THAT HAVE A TENDENCY TO PUT IN AN APPEARANCE AND THEN JUST KIND OF HANG AROUND, REFUSING TO GO HOME.

WELLSPRING / FEBRUARY 2022

WHAT IS IT? Athlete’s foot—also called tinea pedis—is a contagious fungal infection that affects the skin on the feet. In some cases, it can spread to the toenails and hands as well, especially if you’re always picking on the infected skin. The affected area, usually on the soles of the feet and between the toes, is red, itchy, or burning, with cracked, flaking skin. This condition may or may not take its time going away, but either way, it likes to come back!

WHERE DOES IT COME FROM? Athlete’s foot is a fungus that can be caught, either through direct contact with an infected person or by touching surfaces contaminated with the fungus. This fungus thrives in warm, moist environments, so it’s commonly picked up in showers or around swimming pools. Wearing tight, closed shoes; sharing shoes, towels, or socks with an infected person; having sweaty feet; or keeping feet wet for extended periods of time are all conditions that invite athlete’s foot.

STANDARD TREATMENT— AND THE DOWNSIDE The usual treatment route begins with ignoring the issue. When the itch starts getting to you, you might be told to try an over-thecounter antifungal cream. If that doesn’t do the job, a doctor may prescribe topical or oral-prescription-strength antifungal meds. But often, that doesn’t help either, or it does but only for a short time. With Hashem’s help, though, here may just be a better way.

WELLSPRING / ADAR I 5782

ALTERNATIVE VIEW

REMEDIES The first step to dealing with athlete’s foot is to regularly wash the area and dry it well to prevent sweaty and moist conditions. It’s a good idea to change your towel after every use. As with just about everything else, home remedies start with apple cider vinegar. (Alas, you might have to learn to live with the smell.) Combine 1 part apple cider vinegar (or white vinegar, if you must) and 4 parts warm water and soak your feet for 20–30 minutes. The vinegar creates an acidic environment that makes the fungus shrivel and die out. Afterward, dry your feet and apply colloidal silver, making sure to get in between the toes. Dry feet thoroughly, then apply a good moisturizer (to help the skin heal). Aim to do this twice a day for fast results, and repeat weekly to prevent further outbreaks. If you prefer, you can skip the colloidal silver part; the vinegar soak is great as a stand-alone remedy. Another option is to skip the soak and dab the vinegar straight onto the area (probably more effective, but it burns!). Hydrogen peroxide is another remedy that’s been found helpful for issues ranging from ear infections to flus to pinworms. For athlete’s foot, apply hydrogen peroxide with a cotton swab after showering. (Optional: follow with an application of apple cider vinegar, and after it dries, with a moisturizer.) Repeat twice a day until the athlete’s foot is totally cleared up. Another staple when it comes to home remedies is garlic. Crush garlic (or use garlic oil) and rub it in between the toes. You can also combine crushed garlic with coconut oil and use it as a salve so that it burns less. Sprinkle plenty of baking soda on your feet and between your toes after showering to help dry the area. Or you can make a paste of baking soda and water and apply. Keep powdering your toes daily until well after the infection is gone, as baking soda is known for its antifungal properties and for helping eliminate moisture. (Wash your hands well afterward—you don’t want the infection spreading.) Tea is another simple remedy you probably have in your pantry. Add six tea bags to a quart of boiling water, and once it cools off a bit, soak your feet in it for 30–60 minutes. The tea contains tannic acid, which kills fungus and is soothing for painful skin. It’s always good to massage a bit of coconut oil on your feet. Coconut oil contains lauric and caprylic acid, which inhibit fungal growth. Look out for unprocessed, organic coconut oil because heat and chemical processes destroy the beneficial compounds found in the oil.

ESSENTIAL OILS There are all sorts of essential oils that can help treat athlete’s foot, but tea tree oil, with its potent antifungal and antibacterial properties, is super popular. Try diluting a few drops of tea tree oil in a carrier oil such as coconut oil and apply to the infected area twice a day. Or add a few drops of tea tree oil to warm water, and enjoy a foot soak—making sure to completely dry your feet afterward. Other great antifungal essential oils include peppermint oil, rosemary oil, and oil of oregano. It’s a good idea to dilute these in coconut oil, as the essential oils are quite strong and may cause some burning.

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THE FIRST STEP TO DEALING WITH ATHLETE’S FOOT IS TO REGULARLY WASH THE AREA AND DRY IT WELL TO PREVENT SWEATY AND MOIST CONDITIONS.

PREVENTION The usual pointers include wearing clean (preferably cotton) socks, making sure to dry off well, and airing out your shoes. But here are some other tips you might want to know about: Corn starch: If you’ve heard of sprinkling cornstarch on the affected area because of its drying properties, note that this is not the final consensus—some claim that cornstarch actually feeds the fungus. To play it safe, you might want to stick with baking soda. Here’s a little trick: After showering, dry your feet with a hair dryer on the high heat setting, taking care to dry the areas between the toes. Try to get as close to the skin as possible without burning it. Stay away from antibacterial soap. While some might recommend using strong cleansers, antibacterial products kill all bacteria, even the good ones. This actually creates an environment that is more conducive to athlete’s foot by causing an imbalance, allowing the bad bacteria overpower the good. Fungal infections on the skin are often a symptom of fungus overgrowth in the body. That takes us back to the gut, where using probiotics, eating properly, and following a gut-healthy lifestyle can allow for the good bacteria to flourish. Plus, you might not want to hear this, but continuous, unrelenting, treatment-resistant athlete’s foot may be caused by emotional factors too. Just something to keep in mind. And as you go about dabbling in remedies and tips, or just procrastinating and trying to pretend it will just go away, remember the root cause for athlete’s foot, and everything else too: it’s from Hashem, and the best way to heal it is to turn to Him.

WELLSPRING / ADAR I 5782

INSIDER By Roizy Baum

NAILS Summer Spurts Scientists haven’t figured out why yet, but fingernails grow faster in the summertime. One popular theory is that because people tend to drink more water on hot days, they absorb more nutrients during the summer. Another theory credits the increase in vitamin D due to sunlight exposure.

Slow Grow The nails grow about 3–4 mm per month. That’s a rate of approximately 0.1 mm per day. Nails on larger-sized fingers grow faster, and men’s grow faster than women’s. If a fingernail detaches due to injury, it takes up to six months to grow back. Toenails, though, take as long as a year and a half.

Nail Hierarchy In some cultures, adorned fingernails served as a representation for social status. Said status was determined through variation in nail shape, length, and color.

The Lower End At 1.6 mm a month, toenails grow at roughly half the rate of fingernails.

Stress Mess Stress hinders all growth and development—nails included.

Mirror, Mirror on the Finger Interestingly enough, fingernails are often a marker for disease within the body. For one, the little white polka dots on your nails, known as punctate leukonychia, or milk spots, are just the remnants of nail trauma, from a door slam to chewing on it too fervently. (You read right. It has nothing to do with a lack of calcium.) A particularly noteworthy sign of underlying illness is nail clubbing, an over curvature of the nail plate and thickening of the skin around the nails. Two-toned nails can be a sign of kidney and liver disease, and nails that are two-thirds whitish to one-third normal are also often a sign of liver disease.

WELLSPRING / FEBRUARY 2022

Shield Nails, along with their counterparts, skin and hair, are part of the body’s integumentary system, whose key function is to shield your body from damage and infection. Fingernails have four basic structures: the matrix, the nail plate, the nail bed, and the skin around the nail—cuticle included. Fingernail cells grow unceasingly from a diminutive pocket at the root of the nail bed called the matrix. The pale, crescent-shaped lunula on the nail itself is the visible portion of the matrix. Near the matrix is the cuticle, the semi-circle of skin that you have a tendency to trim away from the nail. The skin just beneath the distal end of the fingernail is called the hyponychium. Yes, the skin that reminds you it’s there when you trim your nails too short. Ouch! Fingernail cells are composed of a protein called keratin. They become hard, flat, and compact as the keratin cells push out of the matrix. Eventually, the nail plate is formed. Beneath that is the nail bed, which almost never sees the light of day, except in the case of injury or disease.

Same, Same Although the hair and nails are both made up of keratin, nails are much stronger. It’s the difference in the arrangement of keratin molecules that gives nails more resilient properties.

Key Components For nails to obtain their key nutrients, they need blood. Fingernails can temporarily stop growing in the event of an injury that prevents them from getting proper blood flow.

Nah, Can’t Be! Sweaty fingernails? Impossible. Because the nail bed does not contain any sweat glands, a sweating fingernail is a nonentity.

Heightened Sensitivity Fingernails are tough enough to protect tender flesh, but by acting as a counterforce when the fingertip touches an object, it has the paradoxical effect of increasing the sensitivity of the finger.

Nail biting It’s estimated that over 20 percent of the population bites their nails. Scientists are flummoxed why, but boredom, frustration, and concentration seem to play a big role. There are more reasons not to bite your nails than just to please your mother. Biters expose themselves to the dangerous scum and bacteria collected under the nail. Biting can also damage teeth and jaws. Onychophagia is the medical term for that terrible, terrible habit. About 25–30 percent of children are in the bad habit of nail biting.

WELLSPRING / ADAR I 5782

INSIDER

Not Only a Skin Disease Psoriasis is often associated with skin diseases, but is actually a skin, joint, and nail disease. Psoriatic fingernails may sport orange blotches called oil spots, red lines known as splinter hemorrhages, lifting of the edges of the nails, and pits which resemble a corkboard that was repeatedly punctured with thumb tacks.

Cutting Edge Today, only biters use their teeth to trim their nails. But until Boston, Massachusetts, inventor Valentine Fogerty patented the circular nail file in 1875, people turned to sharp rocks, sand, knives, and teeth for cutting nails. The nail clippers we use today are the design of inventors Eugene Heim and Oelestin Matz, who received their patent for a clamp-style fingernail clipper in 1881.

Record-Breaking After Lee Redmond of Utah grew her nails for almost 30 years (1979–2008), the collective length of all her nails was 28 feet, 4 inches. Her longest fingernail was a whopping 2 feet, 11 inches—the longest on a pair of hands. Alas, her involvement in a car accident in 2009 caused them to break. More recently, in July 2018, the man who holds the Guinness record for the “longest fingernails on a single hand—ever” decided to clip them at Ripley’s Believe It or Not! in New York City.

Nail-Health Tips from Bella Mullonkova, certified aesthetician and nail technician at the Oasis Salon in Brooklyn  Keep nails clean and dry. Toenails, especially, should be dried well to avoid fungus and bacteria.  Use sharp scissors or clippers. Cut toenails straight to circumvent ingrown nails and snags.  To avoid infection, refrain from biting fingernails or cuticles. 

Trim toenails regularly.

 Use moisturizers to keep your hands and feet soft.  Regular manicures and pedicures are essential for the removal of dead skin cells. Removing dead skin cells encourages new skin cell growth and prevents ingrown nails and fungus.

WELLSPRING / FEBRUARY 2022

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BACK AT IT

FITNESS

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.

WELLSPRING / FEBRUARY 2022

Postpartum Fitness 101 Mazel tov! After a long pregnancy, some inevitable aches and pains, and an entire body shift, you’re ready to bounce right back into shape and feel like yourself again. But hold on— there are a few considerations to double-check before you get started. Who and When Never forget that your workout is about you, not your neighbor who was dancing away at a Zumba class three weeks after birth, not your cousin who’s gone jogging every morning since the day she left the hospital, and not your co-worker who forbids any movement out of bed for the first three months postpartum. The cues you need to follow must come from within yourself. You know your body and how you respond to movement best. Does standing up make you dizzy? Does your heart rate skyrocket after unpacking a load of groceries? You may not be ready to start a high-impact routine. Be patient with yourself and understand that you are the one who will bear the consequences or reap the benefits of your workout. Give your body time to heal and recover, and reintroduce fitness into your life gradually. Ask your doctor when they recommend you get started again. Generally, six to eight weeks is appropriate for new moms. But even if you can’t hit the gym sooner, you can get moving slowly by taking walks, stretching, and taking the stairs. Build it up slowly; your body will respond better.

exercises they can and cannot do. Remember, your body has just experienced some significant upheavals. You may want to start targeting specific muscle groups as opposed to full body movements. Think about what feels good for your body, too. Caring for your precious newborn can often strain your neck, back, arms, and shoulders, so you can try some deep stretches and seated yoga poses to help restore the mobility and comfort of your muscles. Seated exercises including weighted moves are great. When done correctly, arm raises, lateral lifts, bicep and triceps curls are great for your arm strength and shoulders and back. Wall-supported sequences are excellent, too. These include wall plank rotations, wall push-ups, and wall sits. Lower body exercises like Kegels, pelvic tilts, squats, lunges, and reverse lunges can be your next step and ease your way onto the ground to begin a Pilates routine, which is a great way to get your body shaping up while remaining low impact. Core and cardio workouts are your last stops. Your core and tummy have taken the greatest toll of the weight shift and load. Never engage in exercises that leave you holding your breath or wincing in pain. And of course, before any ab-targeted exercise, be sure to check for diastasis recti; it’s crucial to find out before you get back into those crunches. Don’t worry if you do have it; there is plenty to do to help heal and get back to your pre-pregnancy routine. We’ll explore that next month.

What and How One of the most common questions from new moms is about what

Why and Where To figure out the ideal setting for

your post-partum workout, you first need to address the why. Are you getting back into fitness to shed the extra pounds? Do you want to just enjoy some self-care time? Are you looking to release tension? Strengthen your muscles? Do you feel a bit like Jell-O and want to tighten up all that looseness? Do you want to address and heal your diastasis recti? Are you seeking the social part of group fitness? Do you want to relax in a low-impact atmosphere? Or do you want to feel your blood pumping in an energizing environment? These are questions you want to address before renewing your gym membership or booking your session with your trainer. You need to find the setting that appeals most to you, whether oneon-one, a small home-based group of friends or neighbors, or a large group at a gym. And if you prefer, you may want to enjoy your workout in solitude and find the right machines you can use on your own. Once you’ve asked yourself the above questions to figure out your goals, it will be easier to choose the right setting and start training. A personal trainer can also guide you in a one-off session and help you formulate a routine you can do on your own, or suggest which machines or classes would benefit you based on your goals and current fitness level. It’s important to make sure you’re doing the routines correctly so as not to unduly strain any part of your body. Aches and pains should never be ignored. Be patient and kind to yourself with the same nurture that you are giving your precious new bundle— you both need time to get used to your new realities.

WELLSPRING / ADAR I 5782

WELLSPRING / FEBRUARY 2022

ASK THE NUTRITIONIST By Laura Shammah, MS, RDN

Diverticulitis

Diet

How to manage my newly diagnosed condition I was recently diagnosed with diverticulitis. I’d never heard of this condition before my doctor mentioned it to me, but I have since learned a lot by reading up on it and communicating with others with the same condition. My doctor urged me to make some lifestyle changes to reduce my symptoms and keep the condition under control; others also mentioned the importance of seeing a nutritionist to help me manage it. What dietary changes would you recommend and what other tips can you offer based on your experience in dealing with this condition? Thanks in advance.

WELLSPRING / ADAR I 5782

ASK THE NUTRITIONIST

First, it’s important to explain what diverticulitis is, as many readers may be unfamiliar with this condition. Diverticulitis is a medical condition characterized by inflamed pouches, called diverticula, in the lining of one’s large intestine. The pouches usually develop when weak spots in the intestinal wall give way under pressure, causing the intestine to protrude through the colonic wall structure. In most cases, the pouches are located in the lower intestine or in the colon. Although it’s unclear what exactly causes this to happen, diverticula can often exist within the body without causing any additional problems, and become more common as one ages. Many people live with these pouches without even knowing they have them. In fact, the pouches or bulges are commonly detected after age forty.

• Potatoes • Hot cereals, such as oatmeal Although there is little evidence of what can help prevent diverticulitis altogether, a high-fiber diet will keep bowel movements smooth and prevent constipation, which helps avoid the build-up of pressure in the intestines. However, you may find contradictory advice regarding diverticulitis diets, with some doctors recommending avoiding a high-fiber diet. It is therefore crucial to consult with someone who can give you individual guidance. Many doctors may start by suggesting a clear liquid diet until the condition improves. A liquid diet usually consists of the following: • Water • Ice chips • Ice pops with frozen fruit puree or pieces of finely chopped fruit • Broth or stock • Gelatin

On occasion, however, diverticula can become inflamed, infected, or they may tear. The inflammation leads to a chronic and serious condition known as diverticulitis. Once diverticulitis begins, it may cause serious health problems, including nausea, fever, severe abdominal cramp-like pain (on the lower left side), and bloody bowel movements.

• Tea or coffee without any creams, flavors, or sweeteners

Some people with diverticulitis benefit greatly from prescription medications, particularly antibiotics, while more serious cases may even require surgery. But most often, as in your case and almost all cases, the doctor first suggests adopting certain lifestyle changes that will make the condition easier to tolerate and less likely to worsen over time. It’s important to see a nutritionist who is knowledgeable about the condition so she can guide you on an individual basis and help you make the necessary changes. Any diet geared toward managing diverticulitis will include some key factors.

Drinking enough water daily will also reduce flare-ups. Most doctors recommend upping your intake to at least 10–12 cups of water daily, but ask your doctor before doing so.

A high-fiber diet is one of the first changes doctors and dietitians recommend. That’s because fiber, which is found naturally in healthier foods such as fruits, vegetables, and whole grains, can soften the body’s waste material. Softer stool passes through the intestines and colon more quickly and easily. This, in turn, reduces the pressure in the digestive system. Examples of fiber-rich foods: • Beans, such as navy beans and kidney beans • Whole grains, such as brown rice, quinoa, and bulgur • Fruits 40

• Vegetables and vegetable juices

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After your condition improves, your doctor may recommend slowly adding low-fiber foods back into your diet. Once you no longer have constant flare-ups you can resume your high-fiber diet.

Another option is the FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) diet, which is known to successfully help IBS (irritable bowel syndrome) and also curb symptoms in some individuals with diverticulitis. The FODMAP diet reduces pressure in the colon, thereby making it a viable solution for diverticulitis. Since it’s not the common route, however, talk to your doctor and nutritionist before implementing this choice. In order to keep diverticulitis at bay, I would recommend increasing your probiotic intake. Probiotics are effective for improving overall gut health, thereby reducing flare-ups. Look out for yogurts that offer active cultures, and enjoy kefir, sauerkraut, tempeh, and other probiotic-rich foods. Exercise can also greatly reduce diverticulitis flare-ups by promoting smoother bowel function and thus reducing pressure in the colon. Stay active and try to exercise for at least thirty minutes every day.

It’s important to develop a network of people who can provide you with support and information. Continue to reach out to others with this condition and make sure you have a competent doctor, as well as dietitian, on top of your case. This way, you will be able to discuss your food needs and restrictions, and determine the role of food in both helping to heal and possibly aggravating the condition. A healthcare professional who has experience with di-

verticulitis will be able to make specific recommendations, provide recipes, and help you find ways to enjoy the foods your diet requires. While diverticulitis may remain dormant for long periods of time, it is a chronic, lifelong condition. If you notice your symptoms worsening, make sure you have a plan of action from your doctor that can help reduce pain and discomfort and maximize your ability to go about your life.

Are Nuts and Seeds Off Limits? For decades, doctors recommended that those with diverticulitis avoid eating nuts, seeds, and popcorn. That’s because they believed the tiny particles from these foods could get lodged in the pouches and lead to an infection. While some practitioners still recommend this, most physicians have abandoned that advice because modern research has demonstrated no evidence linking those foods with increased problems. Medical research centers such as Mayo Clinic and Cleveland Clinic even suggest incorporating more of these foods into one’s diet as they are high in fiber. Trigger Foods Since the following foods are generally considered to be the cause of more frequent flare-

ups, it may be worthwhile to avoid or limit them. Bear in mind that different people react differently to particular foods (according to the National Institute of Diabetes and Digestive and Kidney Diseases, none of these foods are triggers!), so you might want to try experimenting on your own. ◊ Refined grains ◊ Full-fat dairy ◊ Fried foods ◊ Tomatoes ◊ Zucchini seeds ◊ Cucumbers

◊ Alcohol ◊ Meat ◊ Fried and spicy foods Additionally, the following foods may cause excess gas, which could contribute to diverticulitis symptoms: ◊ Onions, mushrooms, cauliflower, and garlic ◊ Apples, apricots, dried fruit, pears, and peaches with skin ◊ Dairy foods, including milk, yogurts, and cheeses (only for some)

◊ Strawberries

◊ Legumes

◊ Raspberries

◊ Sugars and sweeteners

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

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COVER FEATURE

WELLSPRING / FEBRUARY 2022

Third Grader on a Diet The pitfalls of sending diet messages to our young ones - and how we can encourage healthy habits in a positive environment

By Yaffi Lvova, RDN WELLSPRING / ADAR I 5782

COVER FEATURE

Question: My third-grade daughter is quite overweight. Despite my best efforts to avoid this topic, she has grown conscious of her size. She turns to the pantry out of boredom or anxiety and she obsesses about good food as a reward for any accomplishment. If we leave the house, she packs a bag of snacks. When she has friends over, she rushes to offer food to them. Food availability is, baruch Hashem, a non-issue, and I have plenty of healthy options at hand all the time. Yet, she seems to live in Foodland. I’m really frustrated and need advice. 1. How can I help her get out of her unhealthy eating habits/ obsessions? 2. How can I help her lose weight without making this a “thing” between us?

Concerned Mom

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Answer: Dear Concerned Mom, Your daughter is lucky to have such a caring and thoughtful mother. I hear you looking for ways to care for her emotional and mental health while pursuing physical health. You’ve no doubt already modeled for your daughter the importance of caring for others and being considerate of their needs. Let’s discuss why this might be happening. You want to help your daughter out of poor eating habits, and you want her to lose weight without making it a “thing” between you. The answer to both of your questions is one: radical acceptance. For this to happen, you will need to understand that: She doesn’t need to lose weight. Not for herself. Not for her health. Not for how others view her. Not for how you view her. You accept her for who she is without asking her to change anything about herself. (Even if you still think it’s for her health. Keep reading.) When she feels and then internalizes that radical acceptance, the food obsession will likely lessen. The timeline on that depends on many factors regarding prior food messaging. Why We Eat We eat for physical needs, but we eat for other reasons too, including stress eating. Kids also respond to the messages and modeling they get from their parents. Your child is watching and absorbing how you eat, and how you talk about your body and others’ bodies. They can hear how much you subscribe to the idea that thinness is an important goal, how you view yourself, and how you treat your spouse and other loved

ones. Your actions teach your child how to treat other people—and how to treat themselves. What Do You Really Want as a Parent? In addition to absorbing messages based on her parents’ behaviors, a child also picks up other subtle messages that help her build a perception of self. A parent’s disapproval is not silent. Kids know when they’ve done something to upset their parent. Whether it’s a quickly retracted sour expression or merely a shift in the energy, your child can feel it. But, if you feel you must send her this message, you may want to know that contrary to what you may have believed until now, it’s not for her own good. The American Academy of Pediatrics agrees: We don’t put children on weight-loss plans. The risk to their mental well-being isn’t worth the possible benefit of active and intentional weight loss. Instead, I recommend focusing on increasing joyful physical movement and increasing food play and non-bite food interaction (such as gardening, cooking, and perusing cooking magazines). What you want most of all is a child who feels loved, confident, and secure. That’s why you’re concerned about her health. You want her to fit in with friends. You want her to be able to do all the things she wants to do with her life. You want her to have an easy time in the shidduch scene. You think that’s why you should “help” her lose weight. Really, that’s the reason you have to be her cheerleader. A child who hears negative comments about her body at school needs to come home to a warm, supportive environment. That’s what all kids need. When parents begin to echo the negativity at school with well-meaning comments, such as, “Are you sure you’re not full?” or “Do you think you could find a healthier snack?” the kid may start to question whether home is that safe space for her. Food Obsession Often Results from Food Restriction This is true both over the short term and over the long term: Skipping out on nutrition during the day results in an increase of appetite in the evening. Long-term food-restriction (dieting) can result in yo-yo patterns of intake

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Two Steps Back What will set a family back on this journey? As a compassionate practitioner, I like to stick to the positives. I like additive therapies (like adding in a sunset walk versus removing bedtime ice cream), but this is a really important question. Negative body-based talk by parents has a huge impact. When you step on the scale and let it ruin your day or when you make a comment about how much weight someone has gained, it shows that you prioritize physical beauty. Consider the message you would like to send and make sure your conversational topics align. One mother handled this by creating a new rule: Each time someone said something negative about themselves, they had to follow it with two positives. Her daughters later said that the activity shifted their outlook, affecting how they saw themselves far into adulthood. How about the comments from others? It’s irrelevant since we can’t control what other people say. Create a strong, compassionate, middos-focused environment at home, and your voice will become their internal dialogue. When your daughter hears, “You’d be so pretty if only you could lose some weight,” she will have the presence of mind and the confidence to respond, “My body doesn’t define me. I am interesting and attractive in different ways.” Food-pressure—the pressure to eat, to eat more, not to eat, to eat less, etc., can be very damaging, especially when it’s consistent and coming from every direction. To avoid this as much as possible, set a family schedule and stick to it as best as you can. Try to provide a main and two sides at each meal, ensuring that at least one option is something familiar and readily accepted by family members. Avoid counting bites or creating a food hierarchy by promising one food upon the consumption of another. Involve your family in the meal selection and preparation process (when you have it in you). Kids can start cooking—peeling and chopping with toddler-safe equipment—as early as 18–24 months. This is a great way to help a child build confidence. 46

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as the person travels from one restrictive plan to another. This further results in a slowing of the metabolism and increased stress on the whole body system. It’s important to note that the stress of restrictive eating patterns and associated yo-yo dieting is greater than the stress associated with stable, high weight. In other words, it is worse for our health to lose and gain and lose and gain weight than it is to just be fat. Dieting also negatively impacts the mind. Food restriction at all ages, whether from food scarcity (lack of access to enough food) or intentional dieting is associated strongly with isolation, depression, and anxiety. Food underconsumption is associated with fatigue, apathy, and irritability. That’s not a great setup for a positive mood or great focus in the classroom. The human body is an incredible calculator. It’s the only thing that can take in genetics, activity, growth, development, sickness, hydration, hormones, and even weather, and measure that against nutrition consumed over the past day, few days, week. The body communicates the specific amount of energy (calories) calculated, as well as any additional necessary nutrient groups specific to the individual in one way: the appetite.

When the body and mind are deprived of adequate nutrition, they begin to yell for it. It starts out as a low rumble. Not quite hungry yet, the body is asking for some nosh, a bite, a taste. When ignored, it moves into full appetite mode, able to take down a whole meal. Ignore that and the symptoms may begin: the pangs, the fatigue, the irritability. At some point the body stops yelling, but once the kids are asleep and you take that first bite, you may find the full force of a day’s worth of appetite coming at you. Or worse, the body stops asking altogether. Like a child who can’t turn to her mother for a hug. A child experiencing a growth spurt may need to eat a large amount of food. If meals and snacks are not served every 3–4 hours or they don’t have the opportunity to eat to satisfaction, they may get hungry at bedtime. That’s when everything slows down, and the body checks in with itself. The child whose appetite is ignored repeatedly is likely to eventually sneak to the kitchen when everyone is asleep and finally eat to meet their needs. This often results in a binge as the body pushes to quickly compensate for the missing energy needs. You asked how you can get your child out of her unhealthy eating habits. I’ll ask you to consider your definition of healthy.

But Isn’t It Unhealthy to Be Fat? For the longest time, we’ve been given this line about there being an “ideal body weight.” It’s actually called that: Ideal Body Weight. It’s a number that was calculated by Metropolitan Life Insurance Company as an attempt to identify the weight associated with the longest life. “Weights were taken from 160,000 men and women, ages 20–29, entering college between 1949 and 1950.” Does this data represent most of the American population? Are you represented? Thus, the data is extremely limited. Instead of being limited by inadequate data, we can choose to look at nutrition as a long-term game. Balanced and complete nutrition doesn’t happen at a single meal, or even in a single day. Our days combine and average to give us balance overall.

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Does it allow for appetite between meals? Is your idea of a healthy snack one that is without fat, or something with less sugar? A snack needs to bridge the time between full meals. When your child gets home from school, she probably has not had anything to eat since lunch. That might be a long time. Including fat in a snack will satisfy her hunger while some sugar will fill that more immediate need for energy. Limiting that snack will result in the symptoms described above while also sending a loud message: your biological signal of hunger is not important and can be ignored. That’s not the message to send when the goal is longterm health. This message may also reinforce the message your daughter likely already feels: “I am fat, and I should be skinny. If I ate less food, I would be skinny. I’m doing something wrong because I’m not skinny.” Their mind feels that. Kids are born intuitive. Negative food messaging is subtle and pervasive even for young children. But their body is hungry—so hungry—and so they literally cannot control their urges to eat. So they eat, and then they feel ashamed. Thus begins a spiral that consumes them, all related to food: “shouldn’t,” “can’t help it,” “shame,” “who even cares,” and so on. Food, food, food. Of course she seems obsessed. Rather, the message we want to send, the message we want them to fully absorb is this: You are worth it. You are worth everything. You are worth more than a lifetime of pinching and measuring, restriction and self-criticism. In the body you are in, right now. But Her Cholesterol Is High!

CRP: C-reactive protein is produced by the liver, and is produced in response to inflammation. CRP is higher with lack of exercise, cigarette smoking, diabetes, and in times of psychological, physical, or social stress. Cholesterol: Cholesterol comes in different flavors, all made of fat and protein in differing amounts. HDL and LDL can be directly measured. LDL is bad and HDL is good, and we add those two values to come up with something clinically valuable. Oy don’t get me started. Dietary choices impact our cholesterol, but to a minimal extent. Humans need cholesterol for making hormones and building cells. Cholesterol is made in the liver in response to inflammation. It acts as the bandage on a wound inside the circulatory system. Sometimes genetic or environmental factors cause the liver to overproduce cholesterol to the extent that it can cause blockages. Changes in diet are minimally helpful. Cholesterol can be improved with the addition of certain foods to the diet and by lifestyle and stress management. Did you notice one thing that all these have in common? Stress.

Cholesterol isn’t quite what we once thought it was. There are a few tests that often come up in these conversations, blood glucose, A1c, vitamin D, and CRP being the most common. Here’s a short summary of each barometer.

A lot of that may come from body image. We look in the mirror while washing our face or brushing our teeth. We visit the closet at least once. We get dressed. We get ready to face the world. And that’s all in the morning.

Blood Glucose: How much sugar is in your blood. Fasting range 70–99mg/dL. Two hours after eating >140mg/dL. This level is affected by food, medication, stress, lack of sleep, sickness, and alcohol.

Stress is feeling that you’re not enough for the world because of the body you’ve been given. Stress is telling your body “not yet” as it yells, asking to break your overnight fast. Stress is knowing that you really can lose those 15 pounds, but it would take hours each day at the gym and a diet of glorified air. Stress is feeling that your mother won’t love you until you look like her. Or not like her.

A1c: Hemoglobin A1c is a measure of average blood glucose over 3 months. It is affected by anything that affects blood glucose regularly. 48

Vitamin D: The ideal range is 20–50ng/mL. There are very few foods that contain vitamin D as we are meant to get it from the sun. If you have dark skin, live in a cloudy place, live above the 37th parallel on the globe, or dress in a way that covers most of your body, you probably need to supplement. (Ask your doctor.) During times of stress, vitamin D stores are used up and may not be adequately replaced. This is associated with further stress, anxiety, and depression.

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Where to Start Much of what I’ve shared in this article may have been familiar to you, Concerned Mom. It’s information that we simply need to be reminded of time and again. If this is a whole lot of food for thought for you to absorb, start with focusing on these three points: 1. Children need to feel loved and accepted by their parents. 2. Children (and adults) will naturally come in a variety of shapes and sizes. That’s not the only or best indicator of health. 3. Add a fun physical activity the whole family enjoys to your regular routine. Not because the end result will be weight loss—it might not be—but because it’s so much fun to share smiles, the sun bright on your faces, memories being made with laughter as their soundtrack.

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COVER FEATURE

What's the answer? Ever find that articles with parenting advice leave you with more questions than when you started? I won’t do that to you. I’ll give you the How.

Practice radical, proactive acceptance. The outside world is cruel enough. The family’s job is to create an environment where the child can safely explore emotions brought on by those outside influences, and where the child is confident they can seek comfort and help. Having children is like planting a garden of mystery seeds. You water them, you provide nutrients, maybe you even sing to them. And then you see what grows. You might have a glorious pumpkin or a cucumber or a cherry tomato vine. Let it be what it will be while continuing to provide the same love and care. They will grow into the healthiest pumpkin, cucumber, or vine they can possibly be—with respect to both body and mind.

2 2

Model consciously. It’s the behavior boomerang—you get back what you put out. Except this is much longer term and may apply to the rest of your relationship with this child and with others as well. Model a positive outlook, active compassion, respect for others, and whatever else falls within the values you want to pass along to your child.

Identify the child’s love language. Maybe it’s cliché at this point, but if so, it’s cliché for a reason. Here is the basic concept: people prefer to give and receive love in a specific way, or in a unique combination of ways. • words of affirmation • acts of service

• receiving gifts • quality time • physical touch

The original theory, as proposed by Dr. Gary Chapman, is usually applied to spouses, but it can apply to any relationship. The people around you communicate love in a way specific to them. By communicating back with them in their own love language, they are more likely to fully appreciate your gesture. When you know your own love language, it can be easier to communicate your desires. For example, a father and his toddler son who both communicate love through quality time would both appreciate a trip to the [anywhere!] together and both would feel fulfilled. But if one of them, let’s say the toddler, instead preferred words of affirmation, he may have to hear why that time with him is so valuable to his father.

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Expand your coping skills toolbox. This is also where I can discuss emotional eating. There are so many possible coping skills, and what works for one person might not work for another. A coping skill is something you can use when you’re dealing with stress. Here are a few. Identify yours and make sure you actually use it. • Do something active: walk, bike, skip around the block. • Do something creative: paint, play music, sing. • Do something to connect: call a friend, go to a public place where you know people, write a letter—with a pen and paper. • Do something spiritual: daven, learn something new, give tzedakah. • Do something practical: replace a broken lightbulb, spray a squeaky hinge, make an appointment for something. • Eat something tasty. It’s okay to eat something tasty in order to help yourself feel better—when it’s in the context of the toolbox. Emotional eating, or stress eating, is only a problem when it’s the only coping skill being used.

Practice responsive feeding. Really, responsive parenting. There are books and studies and books about studies, and I actually wrote a whole app about this huge concept. It boils down to this: parent the child you have, not who you think you have—or who you wish you might have had. Ask them questions, listen to their answers, and consider their opinions.

Bring joy back into food. My friend and colleague Michele Redmond started calling herself a Food Enjoyment Activist, and I can relate to that too. When a person stops feeling pressure to look a certain way and to eat a certain way, suddenly they can hear their biological signals—the signals Hashem gave us from our birth: hunger, fullness, and satiety. We go a bit further to say that enjoyment is an essential part of health. Enjoyment counteracts anxiety. By eating a variety of enjoyable foods, you can easily meet your nutrition needs with no guilt and no shame. The equation for food-joy is simple: food + joy. That’s it. Aim to bring food together with joy. That can happen through food-based play, trying something new and delicious, exploring another culture, or even telling foodbased jokes at the table. Simply experiencing happiness around and over food creates new neural pathways that can cause the body to arrive at the dinner table with less apprehension, less stress, ready to smile.

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MEDICAL SAGA

Extreme Feedback Why couldn’t my baby keep his food down? As told to Roizy Baum

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it was during a high-end bar mitzvah of my cousin’s eldest son when my sister Mimi, who was looking after my sleeping kids, called. “Henny, Yechiel just threw up. Where do you keep the crib sheets?” I directed her to the lowest shelf of my linen closet and apologized profusely for the unpleasant surprise. “Don’t worry about him,” my doll of a sister added. “Enjoy the bar mitzvah.”

stantaneously. “I’ll give you a prescription for more, and I would advise you to give him Pedialyte as well.” He added that Zofran should last about 12 hours but could begin wearing off after 9 hours.

By 9:00 p.m., Yechiel was back to his not-keeping-anything-down self. I suddenly realized the prescription had never arrived. “I’ll make do with the Pedialyte,” I told my husband, who had one foot out the door to the nearest 24-hour pharmacy. “He was keeping his food down until now. I don’t see the need to venture out so late at night.”

Concerned, I left my dessert plate untouched and summoned my husband. With a one-and-a-half-hour drive ahead of us, we immediately got into the car. Thankfully, we made it home faster than expected. Kicking off my heels and walking into my apartment, the child I met was not the same one I had left behind. Yechiel, my ten-month-old baby, looked lethargic and exhausted, and he kept vomiting every few minutes. By the next morning, there was no improvement. The floor and our basin collection were seeing everything Yechiel managed to bring up. Extreme feedback, as some like to call it. When my husband came home after Shacharis, he took one look at Yechiel and hurried with him to our pediatrician. The wait was decent and within a few minutes Yechiel was diagnosed with a virus. As a precautionary measure, the doctor sent us home with a stool test in case he didn’t get better by Friday. By Thursday noon, when there was still no improvement, I decided to go with my son to the doctor. I bundled up and when I lifted Yechiel to help him into his coat, I couldn’t help noticing how lightweight he suddenly felt. My intuition jolted. Henny, your baby is not okay. “Look at this baby,” I said hysterically as I entered the doctor’s office, pushing a whitish baby into the doctor’s face. “He’s not even keeping his saliva down.” With no signs of dehydration, the pediatrician was confident that the symptoms would pass. He administered a dose of Zofran, which relieved Yechiel’s symptoms in-

I later regretted convincing my husband to stay, as the night was a roller coaster of more and more retching. At one point I was wondering what my poor boy would manage to bring up. But bring up he did. On Friday morning, after a sleepless night for father, mother, and baby, I tried getting through to our pediatrician. After what felt like an eternity, the doctor himself returned my call. “Come to my house; I’ll give him Zofran.” The cold crept into my bones as I exited the car. As I wrapped a blanket tighter around my baby’s thin frame, I was increasingly perturbed. He was a shadow of his former self. Again, as soon as he got the dose, Yechiel felt instantly better. Relieved that our child was not in severe danger, we left the doctor’s house with a baby who was looking more like himself, and a trusty bottle of Zofran. It was the shortest Friday of the year and there was still p to do. I walked into the house, put Yechiel into the carriage, and began delegating tasks. “Please put away the wires. Did anyone put on the light magnets? Etty, please cut Shaindy’s nails.” Throughout the day, I kept checking Yechiel’s diaper to see if he was wetting it. The yellow line, faithfully changing to blue a few times throughout the day, further reassured my overwrought nerves. (Later, I learned that the diarrhea was doing the job of switching the colors. He was so dehydrated that I couldn’t even tell the difference.) We went into Shabbos relatively calm. During the Friday

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MEDICAL SAGA

night meal, five hours after his dose of Zofran, Yechiel wasn’t looking good again. “I think I’ll try to put him to sleep,” I said to my husband. Nothing could have prepared me for the night ahead. From extreme vomiting, Yechiel did not manage to close his eyes. It was as if there was something in his body that was relentlessly pushing up everything we were trying to push down. I ended up sitting on a chair through the night. Neither my husband nor I managed a wink of sleep until the morning. Yechiel was so thirsty that from a distance, in the dimly lit bedroom, he’d motion to me that he wanted the premade Pedialyte bottle from the pharmacy. Each time, he guzzled it up so fast as if he’d spent the day in the desert. While he drank, I started feeling calmer. At least he wasn’t throwing up, baruch Hashem.

something to eat and tucked my exhausted self into bed. At 12:00, the hospital called. I perked up and waited for them to leave a message, but nothing came through. When they called again, I picked up the phone. As if prerecorded, a monotonous voice came through from the other end. “We just stabilized him. Drawing blood from him was difficult because he was severely dehydrated. His condition is still critical. We still don’t know what it is.” Having not slept since Tuesday, my exhaustion level was at its max. I listened to the nurse outlining the puzzling symptoms and, in my sleep-deprived state, fell right back asleep. Four hours later, I got a repeat phone call. “The baby is very sick. We did manage to get bloodwork. He’s getting nutrients because he’s connected to IV. His condition is now serious.”

But, when I rolled up the winBut, when I rolled up the dow shades Shabbos window shades Shabbos morning after an endless morning after an endless night of giving Yechiel to They were baffled by his night of giving Yechiel drink and changing his divexing symptoms and promapers, the sight that met to drink and changing ised to do their best to figmy eyes was frightening. ure it out. his diapers, the sight Lips a bluish tinge and eyes open and rolling, Yechiel that met my eyes was Getting to the Core lay semi-lifeless in his crib. I frightening. grabbed the phone to call the docOn Motzaei Shabbos, my husband tor. First, I tried the office number. I left a message with the nurse and our doctor called me back within a minute.

The events of the past 20 hours tumbled out in a hurry. I also told him that I was concerned about the contents of his diaper, which were white and clumpy. “Henny,” he said, his voice calm and steady. “This appears to be an electrolyte problem. I suggest you head straight to the hospital.” Knowing that Nyack does not have a pediatric ICU, I asked, “Can I go to Columbia? “I’m happy you asked,” the doctor replied. “Protocol is to send to the nearest hospital, but yes, I’d be much more comfortable if you went to Columbia.” My husband went with Yechiel while I stayed behind with the rest of our family. A kind Hatzolah member told me that they’d be calling from the hospital with updates. “Don’t pick up the phone. They’ll leave you a message.” Unaware of the true extent of the danger, I gave my kids 54

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called. After reassuring me that Yechiel’s condition was stable, he shared the torture our little baby had endured over the last few hours. “Henny, you would not have survived watching him. Yechiel was a rag doll. The way they took his bloodwork again and again and again.” He was still shuddering as he relived the trauma. “And quite a few times, we thought we were losing him.” The diagnosis? A rotavirus. “In the morning, the doctor told me he had a feeling it was a rotavirus,” I interjected, thinking of the angel of a doctor who had called countless times to check up on “his” patient. My husband explained that this rotavirus had eventually led to hypernatremia. The doctor had explained that hypernatremia is a serious complication, particularly observed in infants suffering from diarrhea. It’s the medical term to describe excessive sodium in the blood. Two percent of rotavirus patients suffer from hypernatremia. Suddenly, the excessive thirst made sense. As many bot-

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MEDICAL SAGA

Rotavirus, a highly contagious virus that causes diarrhea, is usually treatable with extra fluids to replace lost minerals and prevent dehydration. Particularly in young children, severe diarrhea can lead to dehydration; if extreme, they may need to receive fluids intravenously in the hospital. Left untreated, dehydration can become a life-threatening condition, regardless of its cause. To reduce the spread of rotavirus once infected, good hygiene is essential. Wash your hands thoroughly and often, especially after using the bathroom, changing a child’s diaper, or helping a child use the bathroom. Note, however, that even strict handwashing doesn’t offer any guarantees, and commonly used alcohol-based hand sanitizers have little effect on rotavirus. A rotavirus infection usually starts within two days of exposure to the virus. Early symptoms include a fever and vomiting, followed by three to seven days of watery diarrhea. The infection can cause abdominal pain as well. It’s important to check with the pediatrician if your child • has diarrhea for more than 24 hours • vomits frequently • has a temperature of 102°F (38.9°C) or higher • seems tired, irritable, or in pain • has signs or symptoms of dehydration, including dry mouth, crying without tears, little or no urination, unusual sleepiness, or unresponsiveness Rotavirus infections are common in children ages 3–35 months, particularly those who spend time in childcare settings. Older adults and adults caring for young children are at an increased risk of infection as well. Hypernatremia is the medical term used to describe having too much sodium in the blood. In many cases, hypernatremia is mild and doesn’t cause serious problems. However, in order to prevent or reverse problems caused by hypernatremia, it’s important to correct high sodium levels. Hypernatremia can occur when there is a too much water loss or too much sodium gain in the body. The result is too little body water for the amount of total body sodium. Changes in water intake or water loss can affect the regulation of the concentration of sodium in the blood. The main symptom of hypernatremia is excessive thirst. Other symptoms are lethargy, which is extreme fatigue and lack of energy, and possibly confusion. Hypernatremia can occur rapidly (within 24 hours) or develop more slowly over time (more than 24–48 hours). The speed of onset will help the doctor determine a treatment plan. Hypernatremia is often diagnosed through blood tests. Urine tests can also be used to identify high levels of sodium along with urine concentration. All treatment is based on correcting the fluid and sodium balance in the body. Rapidly developing hypernatremia will be treated more aggressively than hypernatremia that develops more slowly. For mild cases, the condition can be treated by increasing fluid intake. For more severe cases, the patient will likely receive fluid to their blood intravenously. (Sources: mayoclinic.org and healthline.com)

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tles as Yechiel wolfed down, he was still not quenched. Because his body was ridding itself of fluids while holding on to the sodium, it was as if he was drinking saltwater. Sodium, potassium, and chloride are three main electrolytes that keep the body hydrated. Sodium, in particular, helps the body keep fluids in a normal balance. Too much sodium causes an imbalance in the body’s electrolytes and can lead to complications. Yechiel had a sodium imbalance—too much sodium and not enough water. It was crucial to bring his sodium levels down. Doctors define hypernatremia as a measurement of over 145 milliequivalents per liter—a normal level is considered between 136–145 milliequivalents per liter. When Yechiel’s levels were tested, they were insanely high, going above the maximum to a whopping 160. The doctors had retested, sure there was a problem with the machine, but the second and third tests revealed the same results. The treatment for hypernatremia is to get the balance of fluid and sodium in the body back to the ideal level. Right away, they began replacing the fluids in Yechiel’s body through IV. Once they started giving him water intravenously, his sodium level started dropping quickly. It didn’t take long for the IV to do its work, supplying fluids directly into his blood system and balancing out the amount of sodium. Understandably, the doctors feared that if Yechiel’s sodium level would be brought down too quickly, he’d be put at risk for a brain stroke or seizures. Therefore, they cautiously worked on dropping his levels by only four points an hour. From there, they kept checking his pupils for dilation. In the last 18 years, our pediatrician could recall only three other babies with this condition. The exact cause is still unknown, but the hospital chalked it up to the combination of Pedialyte and baby formula. The sodium levels in both, coupled with dehydration caused by the rotavirus, threw Yechiel’s electrolyte levels completely out of balance. (Still, when a baby is so severely dehydrated, Pedialyte is usually still recommended.) Once Yechiel’s sodium levels were up to par, and he looked like himself again, it wasn’t long before we were discharged, grateful and relieved that the frightening saga was behind us.

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SAMPLE

SAMPLE By Libby Silberman

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Experiment: Shira Savit’s Approach to Emotional Eating A while ago, after an ongoing email relationship with Shira Savit of Wellspring’s Emotional Eating fame, we made up to meet in person. Shira had been an on-staff nutritionist in my EatClean in Quarantine Community back in the day when COVID was still about lockdowns and overeating. Eventually, I started reading her work in Wellspring and grew intrigued. I wanted to hear more about her approach, and, cuz why not, to have a good time together. “Breakfast in a café?” I suggested. “Nah, I prefer apple picking,” she

replied. I had no idea if she meant it or not. I told her so very plainly. “I don’t know you well enough to know whether you’re kidding or not.” Of course, she’d been kidding. I take people too seriously most of the time. Finally, Shira suggested we meet in a park during school hours. Awkward! I thought. When you meet somebody for the first time, you need that “coffee’s good?” kind of distraction when there’s nothing to talk about. But Shira preferred the playground over a café, and that’s what we settled on. Now, I may be rather sociable, but meeting somebody whom I’ve never met and had a longstanding email relationship was just a complicated mix. Were we gonna like each other

in real life? The day we were supposed to meet, I attended a shiur in the morning. As I was waiting in line to sign in, I overheard a woman introducing herself to one of the workshop organizers. “I’m Shira Savit,” the woman said. Of all people in the world, of all days in the year, here was Shira herself! “Hey, is that you, Shira? I’m Libby,” I piped up without stopping to think. We sized each other up before hugging and laughing. It was an unlikely and rather amusing encounter. Later that day, we met in the park. I asked her about her work, and she asked me about mine. Shira explained how her clients lose weight through emotional work, through sifting through themselves and their relationships, especially their relationship with food. I was duly impressed by the sound of it, but also a bit skeptical. “Shira, what you do sounds amazing, but can we challenge you?” “Huh?” “I mean, I’ve been reading your work for a while and it all sounds wonderful. This idea seems fabulous in theory. My question is, does it really work? As in, is there any way you’d let me gauge the efficacy of this?” She looked confused. “Of course, it works! I mean, most of the time, that is. Otherwise I’d be out of business.” She didn’t yet know me well enough to realize that if I had an idea, I was going to get pushy. “We want to see how well this emotional stuff works in terms of weight loss that actually lasts. Are you up to the challenge?” Naturally, my dear lab was on my mind… “Let’s use your upcoming few clients as Samples. Ask them if they’re okay with it, obviously. We’ll see where they’re coming from, and how their emotional work with you changed them and helped them lose weight. All confidentially. We never have to know their names.” After a few days, Shira let me know that she’d decided to give the challenge a shot, success story or not. YEEESSSSSSS.

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SAMPLE

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FOR THE CHALLENGE:

Is emotional work linked with weight loss? Does it really work? Is it really the job of a nutritionist to care why her clients want to eat what they eat, and what their relationship with food is? For the next few months, Shira invited her clients to join. Interestingly, most of them were game. They wouldn’t have to share exactly what transpired during the session, but they would report how their work with Shira impacted their weight and general physical wellbeing.

Meet the Trial Participants: Sarah, 31, a psychologist from California, married mother of 4

Liat, 21, originally from the West Coast, made aliyah about a year ago

Yael, 28, married mother of 3

Susan, 49, mother of 3 and grandmother of 2

Miriam, 20, about to start dating

Gitty, 32, married and mother of 7, including twins

Nechami, 66, mother, grandmother, and teacher (for the past 37 years)

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SAMPLE

SARAH About myself and my current relationship with food: I’ve been dieting for many, many years. I got onto my first diet when I was ten years old. Growing up in Brooklyn, there was thankfully no shortage of nutritionists, and I believe I’ve been to every single one of them. Want to know which diets I tried? Atkins, paleo, OA, keto, Optavia, Arbonne, Sadkhin, Whole30, and lots more. I even saw someone who claimed to use the intuitive eating method but severely restricted my carb intake and gave me a food plan. So obsessed was I with my weight loss that I even had a brush with an eating disorder that accompanied me from high school into early adulthood. All I remember was the desperation, trying to shrink, and the insane desire to look in the mirror and accept myself. Not surprisingly, both of my parents were constantly dieting, as well as my grandparents and many of my extended family members. Being thin was the highest ideal; it meant happiness. And my body wasn’t that size. At some point, nothing was working anymore. I had mostly recovered from my eating disorder but was still not fit. My body stopped listening to me. I couldn’t lose weight anymore. I grew extremely tense that I was going to relapse. Additionally, I was feeling physically ill much of the time. I wanted another way. When I read Wellspring each month, Shira’s column really speaks to me in that low place, where I feel bad about myself. I’d love to join the trial and experience Shira’s work for myself.

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My goal in working with Shira: I want to have a peaceful relationship with food. I want to lose weight. I want to accept myself and my body and feel comfortable in my skin. I want to break the cycle of emphasis on dieting for my children in the future. I want to lower my stress. And I really want to be thin:)

About our work together: Shira was incredibly kind and intuitive on the phone. She listened to my entire story, my background, and my challenging relationship with food. She asked lots of questions and helped us get to the crux of matters. In our work, she told me honestly (love that part about her) that I was going to have to be patient. She really believed in me, and helped me come to a place where I was able to recognize the Me inside of me. The most wowing revelation I’ve learned in my work was how my relationship with food is just a mirror to all my relationships in my life. When I struggle with my eating, it’s giving me a message. Shira taught me how to listen, how to be gentle, and how to take things slow. I learned about choices. I learned about intuition. Best of all, I learned how to enjoy (gasp) food!

LIAT About myself and my current relationship with food: After spending a year and a half in seminary through most of the COVID period, my relationship with food became a confusing subject. I had no idea what I was eating, how much I was eating, and when I was eating. We constantly had parties and Shabbatons and different reasons to celebrate with food. At some point, I felt swallowed by the amount of food available all the time. And I’m not even mentioning the poor quality of the food. I’ve gained lots of weight and feel stressed about eating. I’ve never tried any formal diets before, but I’m not sure I’m in a position to be able to follow through. I’m not really sure what’s going on and am looking forward to working through this.

My goal in working with Shira: I want to work on building a healthy, non-consuming relationship toward food. I hope to figure out why I feel stressed and anxious about anything related to the topic, and work through that.

About our work together: We learned a lot about my strengths and abilities, specifically my ability to pause, slow down, listen to my body, and then make an informed choice. We did a lot of self-empowerment and didn’t even mention food for a couple of sessions. Shira explained the importance of making little, sustainable changes that slowly rewire neurological pathways.

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SAMPLE

YAEL About myself and my current relationship with food: After the birth of my third baby, I couldn’t lose an ounce, even though breastfeeding has helped me naturally lose weight in the past. It was as if my metabolism was out the window. I’m not accustomed to being careful with food, and now that I am thirty pounds overweight, it seems like “one more cookie won’t make a difference anymore.” Honestly, I feel out of control. I work part time and spend the rest of each afternoon with my kids. By the time each evening rolls around, I am so exhausted that I just binge my way through the evening.

My goal in working with Shira: Lose weight quickly and easily without overly restrictive sprout and grass diets.

About our work together: I started off very excited. Shira doesn’t forbid any foods on the plan at all. She encourages positive choices, which I abided by beautifully. I meal-planned and took low-carb, high-nutrition foods with me to work each day. Yes, my nights were still one string of exhaustion-induced noshing. We discussed that, too. The exhaustion. The way eating good food made me feel. The powerlessness once my husband left the house after suppertime for Maariv and night seder, when all my self-control was gone. It was all good, all true, and so enlightening. After six weeks, I hadn’t lost an ounce. We were stuck in this “emotional process.” I needed results. I needed a nutritionist to tell me to “stop eating at 7:00 PM each evening.” The process was dragging out for too long. Unfortunately, I don’t see this working for me.

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SUSAN

About myself and my current relationship with food: I’ve always struggled with my weight, and over COVID, it has gone up, up, up. I’ve been on multiple crash diets, with varying degrees of success. Frankly, I’m just tired of it all. I’ve tried many diets, including intermittent fasting, OA, and diet plans that delivered meals to my door. A friend of mine has been to Shira in the past and is really thin now. She calls Shira’s approach brilliant, intuitive, life-changing, and lifelong. Honestly, it was the word “lifelong” that gave me the final push to get in touch with her. In my first phone call, I immediately made it clear that I was done with a lifestyle of stress, hating my body, and having to stick to diets that give me a short-term high.

My goal in working with Shira: I want results that last. I want to have peace with food and my body. I badly want to lose weight.

About our work together: My work started off with helping me understand much more about myself. In my relationship with food, every desire has a root. I learned skills such as tapping into mindfulness and understanding nutrition in a whole different dimension. I am learning how to listen and thereby respect my body, instead of detesting it. I learned about mindfulness. Shira taught me to tap into my inner voices. When I want to eat something, there’s an even greater voice that tells me that eating this food will not make me feel my best. I can make a choice. I can eat it, I can distract myself, I can eat something else, or I can meet my true emotional need at the time. My life is full of choices, and I am the captain of my own ship. I feel so much less stuck now than when I first started out. I feel my own brain wiring changing and I’m so much more at peace.

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SAMPLE

MIRIAM About myself and my current relationship with food: I’ve been to 11 nutritionists/dietitians to date, and I’ve been on numerous diets. I feel fat, sad, and self-conscious and generally hide my body in huge clothes. I’m starting to date now but feel like I can never be my natural self because I feel so horrid about the way I look. I learned about Shira’s approach via her Wellspring articles, and I was attracted to the attention she pays to the emotional end of things.

My goal in working with Shira: Lose weight (of course!) And to date with confidence.

About our work together: I have been unlearning and relearning much of what I know about food, nutrition, and my self-worth and body image. We are working on how to approach food in a healthy, balanced way. I’ve always known that what I eat matters, but I had no idea that every person’s body reads various foods differently, and that’s why many diets don’t work. Shira taught me about making choices, and I don’t mean choices between carrots and cheesecake. We also finally, finally addressed my deeply rooted fear of food. My relationship with food is a process. But now I’m an active participant in it as opposed to a passive slave. I can make choices. I can learn what my body cues and my food choices are communicating to me, whether physically or emotionally.

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GITTY About myself and my current relationship with food: I don’t have a relationship with food. I have no idea what I eat. I am busy, busy, busy. My twins are two years old now, and although on a physical level they are much easier because they can play on their own and even sometimes feed themselves, I’m practically chasing my tail. I honestly can’t tell you what I even eat every day. The only indication that I eat too much is that I’ve been gaining weight steadily over the past few years. My BMI is very high, and I don’t know how this happened. It’s time for me to focus inward and just slow down a bit before this gets out of hand altogether. Also, my brother’s wedding is coming up in ten weeks and we’ll be flying to New York for the occasion. My mother hasn’t seen me in nearly a year, and I’m absolutely mortified with how I look. I will not be looking for a gown before I’m at least two sizes smaller.

My goal in working with Shira: I’d love to lose some weight and grow more mindful of the amount I eat, how I eat, and what I eat. And fitting into a gown…

About our work together: We worked on sensing hunger and fullness, relaxing, and listening to my inner voice. I can’t recall what else we worked on, but after six weeks, my husband grew annoyed with the amount of money I was spending weekly, and I grew frustrated with the lack of progress. I need to lose weight desperately and this long, convoluted journey is not for me. The wedding is coming up very soon and I’d rather be losing weight in some other way than just discussing how my body feels all the time.

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SAMPLE

NECHAMI About myself and my current relationship with food: Oh, I’ve tried everything. I’ve had sponsors, gone on diets, and done food plans that deliver meals to the door. Each one offered temporary successes. Most recently, I started working with a health coach, but I think will stop because I’m not connecting with her or the method she uses. My weight has been a struggle for many, many years.

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My goal in working with Shira: Understand my relationship with food, free myself of cravings, and identify feelings behind the cravings. And lose weight once and for all.

About our work together: For starters, I’m learning that I’m so much more than my relationship with food. I’m learning about my inherent qualities and who I am as a person. Shira understands me, what it’s like to live with voices in my head telling me who I am and what I must eat. She encourages and praises my connection with Hashem as a means to build myself and my inner strength. I’ve learned not to be afraid of any feeling, to accept it all, and live with it.

THE RESULTS Gitty: One day I’ll be back, possibly, but right now, this is not the correct route for me.

Sarah: It’s been nearly a year of working with Shira, and I must say I have far surpassed my goals. I could never have imagined feeling so calm and peaceful. I have a whole new language and thought process around eating and nutrition. I am living mindfully and intuitively. The work takes persistence and commitment, but I think it’s going to be long lasting. As a person, I’ve become so much more fluid, gentle, consistent, honest, wholesome, and joyful. Oh, and in case you’re wondering, I did lose weight!

Liat: To be honest, I didn’t realize what I was getting into. I was looking for quick fixes. A couple of sessions of advice, and that’s all. To my disappointment, Shira immediately told me that quick fixes sounded really nice in theory, but they don’t really work. Luckily for me, I decided to stick out a longer haul, and I’m so glad I did. She’s helped me grow in so many ways, far beyond the scope of food and nutrition.

Nechami: It’s hard to measure my success in numbers. I’m not yet up to seeing the change on the scale. Yet, my inner critic has been replaced by a voice of self-compassion and a keen sensation of inner peace. I’d like to think that the changes I’m making will last forever.

Yael: Erm, no results.

Susan: I have lost 25 pounds of the 50 I want to lose. I have surpassed my goals as I have learned crucial regulation, compassion, and coping skills. Although Hashem is ultimately in charge, I do believe that the changes will be long lasting because my brain’s wiring has actually changed. I have also changed my thoughts and habits and am working on healing at the core.

Miriam: I’ve been losing weight slowly. I’m gaining confidence in the idea of helping myself change my habits for life. I learned mindfulness and developed an inner barometer to sense my hunger versus my fullness. Mostly, I’m at peace. I believe these habits will be long lasting because of the deep hard work to change them. I have never felt this confident in my ability to lose weight and maintain it, probably because these are slow, consistent changes ingrained into my psyche.

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

WELLSPRING / FEBRUARY 2022

Cup of Tea with

Caren Redlich, LCSW Caren Redlich, LCSW LOCATION: Rockland County, New York

OCCUPATION: Licensed Clinical Social Worker, Senior Advocate, Psychotherapist, CEO/owner Senior Direct, LLC.

PASSION: Empowering people with knowledge and coaching to help them achieve optimum emotional, physical, and cognitive health.

SHE WISHES PEOPLE WOULD KNOW: to consult with their doctor regarding a cognitive-friendly medication for anxiety instead of benzodiazepines, and that professional aide services are worth every cent.

By Roizy Baum WELLSPRING / ADAR I 5782

CUP OF TEA

What do a United Airlines employee, 9/11, the nonagenarian’s aide, the octogenarian’s sidekick, and psychotherapy have in common? An inspiring meeting with Rockland County native Caren Redlich brings it all together.

Redlich, an experienced social worker who uses her heart and intuition to heal elderly patients, always dreamed of working in the health profession, specifically in the field of psychology. After a year of studying psychology, Caren spent the next year studying corporate EAP (employee assistance program). What the job entails? “You become the in-house social worker for the employees of the corpora72

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Close to two decades after starting her position at United, 9/11 wreaked havoc on the US. Since two of the infamous planes were serviced by United Airlines, Caren was immediately catapulted into action. “My role involved doing a lot of trauma debriefings for traumatized United employees,” Caren relates. “Everyone from customer service reps and mechanics to pilots and flight attendants was shaken by the terrible event.” Because of Caren’s connections in the field, she found that in addition to tending to United’s staff, she was busy directing teams at other firms, as well. Over time, however, as more and more responsibilities came up for Caren, thanks to her growing family, she took a step away from this fascinating field to focus on what she felt was more important. Empathy for Elders After an extended raising-my-kids-is-priority hiatus, Caren’s first choice when reentering the work force was senior care. “I love all my clients,” Caren says with sincerity, referring to the wide range (18–97!) of ages she caters for, “But there’s something special about the seniors.” Does an affinity for working with geriatrics stem from a person’s own close relationship with the elderly? Caren thinks it does. “I believe what paved the way to my career in working with seniors was the really close relationship I had with my grandparents,” Caren begins. “My parents always arranged for us to get together with our grandparents and spend time together as a family. We were always very close.” Caren is nostalgic as she recalls that from a very young age, she had her place in her grandparents’ hearts, home, and on their laps.

tion. You’re there to provide counseling and teach coping skills.” Upon graduation from the program, her first place of employment was United Airlines. For that job, Caren frequented airports on a steady basis. “It was like I’d grown wings. I was single at the time and as I had no other responsibilities, I was able to swing it.”

She started with ongoing post-discharge therapy, but found it very stressful. Many of her clients suffered from schizophrenia, bipolar disorder, and a host of other mental disorders. “It was very difficult,” says Caren, thinking back to those days. She’s quick to share a more productive and happier experience. “The geriatric group, on the other hand, was a happier experience. It was much more pleasant.” One of Caren’s first jobs with the elderly was in a medical adult daycare center in the Monsey area. One of the

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CUP OF TEA

social workers in the program asked if she’d run group therapy for people with anxiety. The daycare was divided into Americans and Russians, and Caren headed the group for the Americans, while a Russian social worker tended to the Russian population. Enthusiastically, Caren started a “Bubby group” with a goal to spread cheer to bored and lonely women. “We were a group of frum women doing cognitive-stimulation activities together. During our time together, we engaged in a wide range of activities from Rummikub, painting, and going out for lunch, to saying Tehillim, singing songs, and learning,” Caren enthuses, the joy in her voice indicating she enjoyed the group as much as the elderly participants. Caren’s stint at the medical adult daycare center was followed by a host of different experiences in adult daycare. Then, armed with years of experience, Caren believed it was time to start her own practice. After extensive research, she launched Senior Direct NY, a psychotherapy private practice. “My objective is to provide support to adult children and professional, loving care to their elderly parents,” she shares. Today, Caren is a provider for Medicare, as well as for Sigma, United Healthcare, and Oxford. She’s currently in the process of getting credentials with Etna. In addition to Caren’s psychotherapy practice, she helps seniors find aides, companions, and nurses for their care. Recently, Caren began helping seniors with transportation to their appointments as well. “I ensure they have a driver assist them in and out of the car, stay with them throughout the appointment, be there for any emergencies that crop up, and then bring them home safely.” Person of Passion During Caren’s stay-at-home years, she contended with the typical pregnancy and mommy brain mush. “What’s happening to my mind?” she would wonder fearfully after a few forgetful incidents. Ever proactive, 74

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Caren dove into research and learned of the association between sleep deprivation and temporary memory loss. “Additionally, I explored in-depth the connection between poor exercise, eating habits, and memory loss,” she adds. “Once I implemented healthier habits, I saw a tremendous difference.”

"The most effective way to help seniors keep their brain sharp is to ensure that their circulation is up to par."

One of Caren’s greatest passions is working with the fifty-plus group to provide customized programs to prevent and avoid cognitive decline. The programs are individualized and anyone in that age bracket can join. “I work with people to help them stay on track. Often, people have their education and background, but they’re not focused on what can help them most.” Caren advocates for people over fifty and educates them about what they can do to keep their minds sharp, with the help of Hashem. “The most effective way to help seniors keep their brain sharp is to ensure that their circulation is up to par,” Caren stresses. “To that end, frequent exercise is of utmost importance. The ideal goal is to do thirty minutes of exercise every day, and even a ten-minute walk on a non-exercise day is good, too.” When people resort to being sedentary couch potatoes, they don’t get the oxygen flow soon enough. If it’s too cold outside, Caren suggests, walk in your house or in the mall. Walk for as long as you can. A realistic goal is thirty minutes a day of walking or treadmill running. The key is to keep the circulation pumping, which will keep the brain sharp. Second in line is food intake. “You are what you eat is cliché and overused, but there’s tremendous amount of research that what you eat impacts your physical, emotional, and cognitive health. Researchers have found that a salad a day protects your brain from illness,” says Caren, emphasizing the importance of healthy nutrition. “They also found that blueberries, strawberries, and blackberries—all high in antioxidants—improve brain function.” Additionally, Caren recommends eating salmon twice a week. Lean chicken is

great, she says, and steak should be enjoyed with the excess fat trimmed. The only time a diet is more important than exercise is if an individual is overweight. Unfortunately, Caren laments, many in our community are not as educated in health as they should be. Thus, we must engage in our own self-education. Age notwithstanding, everyone can benefit from exercise and healthy eating habits. “Anxiety is rampant nowadays,” Caren adds. “People don’t want to get sick. They are frightened. A helpful way to cope with anxiety is to eat brain food and to exercise—the biggest anxiety buster! “Also, diet affects emotions. If you’re going to have a donut instead of lunch, you’ll experience a high when your blood sugar goes up, but the crash when the sugar drops is far from fun. I can’t stress it enough: watch what you eat.” Most crucially, Caren believes in the importance of positive thinking. “You can accomplish so much more and move forward with positive thoughts, while negative thinking can lead to depression. The goal is to overcome negative thinking and to think positive— in the sense that you can do it and can be open to trying. With a positive mindset, you’ll be able to do what you set your mind to doing.” Dementia and Its Decline Once someone is diagnosed with dementia—which only a brain scan can confirm—the damage can no longer be reversed. Caren’s job is to help people avoid getting dementia and to keep their cognitive behaviors sharp. Very often, she notes, cognitive decline is preventable. “Deterioration of cognitive skills greatly contributes to dementia,” Caren asserts. “If someone notices that they’re experiencing a cognitive decline, they should take action, join a program, and work preventatively on avoiding any sort of continued deterioration. Do what you can to keep yourself healthy and sharp.” Are medications helpful? There are a few medications that are generally prescribed together to help slow down the deterioration of the memory. Regarding Aduhelm, the new medication for the treatment of Alzheimer’s, Caren is as yet undecided. “We need to watch and wait. It’s too soon to know if it really helps.” Either way, Caren is passionate about improving cognition. “Computer games, reading, writing, and socializing all make a significant difference in helping to avoid depression, anxiety, and cognitive decline,” she says. From senior centers to assisted living facilities, Caren frequently

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CUP OF TEA

delivers classes on the prevention of cognitive decline. During, and more importantly, after COVID, the importance of socializing became increasingly clear. When seniors emerged after a year of social isolation, the cognitive havoc it had wreaked was apparent, with a notable exacerbation of early-stage dementia. Caren has been going to senior centers to help people heal from their year of cognitive decline and to prevent further deterioration. Work During COVID While some enjoyed a work hiatus during COVID, Caren was overloaded with psychotherapy clients. “I’d never been busier,” Caren laughs. “Zoom kept me on my toes.” A lot of Caren’s work is via telehealth. “Since COVID, people feel more comfortable to be treated via a screen.” One client, a very lucky 90-year-old, is privileged to get a home visit. With her determination, Caren was even able to educate seniors during COVID. “The facilities wouldn’t let us in, but we managed to teach the classes outdoors.” The Department of Aging and Disability sponsors Caren to go around from facility to facility to educate seniors on avoiding cognitive decline and coping with COVID. “Stern Physical Therapy has a contract with the Department of Aging and Disability for such classes, but they only focus on the physical therapy. They needed a social worker to step in for the psychology part.” That’s where Caren came into the picture. She works with Stern Physical Therapy and the Department of Aging, whose funding enables seniors to take Caren’s classes free of charge. One notable topic Caren covers in her classes, which are in great demand, is fall prevention. While she delivers her lectures in Rockland County, Caren also works with residents of New Jersey who are covered by Medicare. And of course, with the help of Zoom, she can reach people from all over. We Need You A couple of years ago, Caren was contacted by two caring siblings for an aide referral. They were calling about their mother, an Alzheimer’s patient in her nineties who required aide services. “The initial process involves a faceto-face introductory meeting,” Caren relates. “After we all met, they went home with not just a competent aide, but a whole lot more.” After hearing about the services Caren does to keep dementia symptoms at bay, they hired her to help improve their mother’s quality of life. 76

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This patient’s Alzheimer’s was in its mild-to-moderate stage. An on-the-ball, smart woman, Caren would take her out to improve her health and life—be it to physical therapy, lunch outings, and to doctor’s appointments. General aide care and the type of care provided by Caren are vastly different. Aides are on top of personal care, helping seniors get dressed, shower, and maintain hygiene. Caren, on the other hand, takes seniors out. As well as being their social worker, she helps sharpen their brain via a variety of skill-using and thought-inducing activities. Time and time again, Caren is amazed how people who came to help their loved ones by finding an aide end up assisting them with an far deeper approach. After arranging an aide for her clients, a common reaction from these families is, “We need an aide, but we also need you.” And this is how Caren forges beautiful and loving relationship with seniors, who blossom under her care.

Go for Your Goal One goal for Caren, which is currently still in its dreaming stages, is to establish in America something like Israel’s Yad LaKashish. Tucked within a towering building in the Musrara neighborhood of Jerusalem, Yad LaKashish is a fully equipped senior facility with craft rooms of all kinds that also provides attendees with one hot meal a day. Geared toward those who aren’t able to work for any reason, at Yad LaKashish, attendees’ talents are channeled into advantageous outlets. Their store is a sight to behold for anyone who loves art or any type of crafting, including painting, sewing, jewelry, and ceramics. Yad LaKashish has arrangements with various bookbinding companies, as well as other enterprises, giving seniors the opportunity to be involved in productive and meaningful “work” in the morning hours. Anyone can come with ideas of things they can’t come across in typical stores and the seniors get to work in an attempt to create it. From puppets to 3D models, there’s a steady stream of creative

juices flowing. Plus, during the summertime, the seniors’ talents are showcased at a booth in an arts and crafts festival. It’s no wonder that Caren—a woman who has dedicated countless hours to the benefit of seniors—is fantasizing about this. When reminiscing about her visit to Yad LaKashish, what is apparent is her deep desire to make this happen for the elderly in her radius. “It’s the most amazing thing! You see all the seniors being productive, making and selling things, earning money, and most importantly, feeling good about themselves.” Caren looks forward to the day she’ll obtain a grant for a building and supplies. Until then, she carries on with her daily objective: touching as many hearts as possible—every single age included. Caren Redlich can be contacted via Wellspring.

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THE FUNCTIONAL DIETITIAN

Low Progesterone: The Hidden Cause of Many Female Disorders By Tamar Feldman, RDN, CDE

Progesterone plays so vital a role in the female cycle and pregnancy process that it is often termed the pregnancy hormone. Produced mainly in the ovaries, it helps thicken the lining of the uterus to support pregnancy. Progesterone deficiency can cause irregular, shortened, or absent cycles, as well as mid-cycle spotting. During pregnancy, symptoms of low progesterone include spotting and miscarriage, and inability of the uterus to carry a baby to term. 78

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In order to best address female hormone imbalances, it is always important to first identify the predominant cause of why a hormone may be out of range. The most common causes of low progesterone levels in premenopausal women include the following: Anovulatory cycle: Common in individuals with PCOS, this is a cycle in which ovulation doesn’t occur. Since no egg is released, there is no empty follicle (corpus luteum) left behind to produce progesterone. Hypothyroidism: When thyroid hormone levels are low, the body has a difficult time maintaining sufficient levels of progesterone. Increased cortisol levels: When the body produces high amounts of cortisol (also known as the stress hormone), it essentially “steals” the resources required to make progesterone. Chronic stress can therefore make it difficult to produce enough progesterone. High prolactin levels: This condition is caused by increased production of the hormone prolactin by the pituitary gland, which leads to a decrease in progesterone production. This can disrupt or completely stop all cycles. Excessive calorie and fat restriction and overexercising: Severe restriction of calories and dietary fat intake can compromise the body’s ability to produce enough estrogen to ovulate. The lack of ovulation will in turn cause low progesterone levels. Obesity: Women who are obese are more likely to have low progesterone levels, and research has found that maternal obesity is associated with low first-trimester serum progesterone.

Nutritional Treatment Considerations As is apparent, nutrition and lifestyle play a role in many of the above causes of low progesterone. Once the cause is identified, targeted treatments to fix the issue can include: • PCOS nutritional interventions, including weight loss, exercise, low-carb diet, and supplements such as chaste tree and inositol. • Stress-management techniques. • Obesity treatment. • Treatment for eating disorders/disordered eating with optimization of calorie and fat intake. • Thyroid-optimizing interventions as needed, including kelp supplementation, zinc and selenium optimization, and medication changes if appropriate.

The following supplements have been shown to increase progesterone levels. (Dosages are individualized to the diagnosis and weight.) • Vitamin B6: Research has shown that women with higher vitamin B6 levels are associated with 50 percent lower miscarriage rates. • Zinc: This mineral plays a role in progesterone production. • Magnesium: Helps regulate the pituitary gland to support ovulation. • Evening primrose oil: This essential oil contains high quantities of gamma linolenic acid, commonly referred to as GLA. Studies indicate that GLA, an omega-6 fatty acid commonly found in plants, helps with hormone balance by regulating prostaglandin production. • Chaste tree and Tribulus: Often used as herbal treatment PCOS, a lower dose of chaste tree along with Tribulus during the first half of the cycle can help to increase progesterone levels even in women without PCOS.

Tamar Feldman, RDN, CDE is registered dietitian/nutritionist and certified diabetes educator who has advanced training in functional medicine. She maintains a busy virtual nutrition practice, servicing numerous international clients. She specializes in sustainable weight loss and nutrition therapy for autoimmune disease, gastrointestinal disorders, and female hormone imbalances. She can be reached at 732-364-0064 or through her website, www.thegutdietitian.com.

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SERIAL DIARY

COMPASS s e rial diary by Dina Lieber with Libby Silberman

Chapter 6 January - February 2019

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Recap: At Mifne, where they’re spending a month with their autistic daughter, Lana, Dina and Eli are learning about their parenting and how to make sense of Lana’s behaviors.

fter one of our therapy sessions together, Dr. Daniel, Mifne’s on-site pediatrician, who is also a social geneticist, posed the following riddle to us: “Imagine you’re setting out on a journey across a great big river. The sea is stormy, and the wind keeps pushing you off course. How can you ensure that you’ll reach your destination?” Thankfully, he had a simple answer. “Choose a point in the distance and keep your eye on it. No matter what is thrown your way, if you keep your focus on that location, it will serve as your guiding compass. Then, you can be assured that you’ll get there.” We then had a few days to ponder the second half of Dr. Daniel’s question. What was our goal for Lana? He wanted a one-word answer. To be a mother? Socially adept? Normal?! Dr. Daniel nixed them all. Motherhood is a state, social skills can be learned, and normal is relative. Finally, with a little nudging, we got to the elusive answer. Independence. We wanted Lana to be fully independent in all areas of life. We couldn’t rely on Mifne’s advice for every situation indefinitely, only as our compass for how to help her along on her own journey. Dr. Daniel described our time in Mifne as a golden, once-in-a-lifetime opportunity to rethink our reactions to situations. He explained that until now, our reactions had been the result of our personality and upbringing, but in order for our responses to help Lana toward our goal, we’d have to step out of our comfort zone. From then and on, the question we’d need to ask ourselves before reacting to any of her moves would be: what can I say or do that will give Lana more independence? I instantly knew what I had to rethink. Growing up in an immaculate home, I considered clean synonymous with functional. Trying to avoid mess at all costs, as Lana wouldn’t use cutlery, I would spoon-feed her, and between each spoonful, wipe her face clean. Dr. Daniel explained that this was delaying her fine motor skills while making her more uncomfortable with being touched on her face. Hmm. Now, I had a new goal. I was set to embrace the mess and focus solely on Lana. Think soup, cereal, rice, and chicken—all with her hands! My natural reaction was disgust, and I initially found it very hard to just look and let go.

Everyday life continued at Mifne. Lana was receiving full-time therapy in her room while we observed through the glass and received our own training. We savored every conversation with the founder, Hanna. We found her to be incredibly insightful; her words were parenting gold. Oh, and we privately called her Dumbledore. She was just the type. Hanna explained that people are comprised of personality, genetics, environment, and neurology. Personality and genetics are the components one is born with, but through changing the environment, neurology can be impacted. This was precisely what we were hoping to accomplish with Lana, with the help of Hashem, and we understood that this was best achieved before the age of two, while the brain is still malleable. One week into our stay at Mifne, Eli and I had a meeting with the entire faculty. There, we reviewed a comprehensive list of child development markers especially relating to autism, and graded Lana on each one, including her language comprehension, eating, sleeping, relationships, interest of people, expression, and much more. Every ensuing week at the program was wrapped up with a similar meeting of this nature. Through their keen observations, the staff had amassed incredible detail on her level of functioning and had set short-term goals for her. With their diverse team of therapists, they developed insights and methods to help her achieve them. To their unbelievable credit, baruch Hashem, while we have encountered many other methodologies and therapists over the past three years, we have yet to come across a piece of advice we weren’t told in Mifne. I still recall my horror as they named over ten strange self-stimulatory behaviors Lana presented (also known as stimming), such as rocking and banging her head—but they paid attention to when and why she did them, and advised us on how to prevent each one. Baruch Hashem, today she’s down to exhibiting just one of those behaviors. The Mifne staff looked at each minuscule improvement as a sign of what Lana could potentially achieve in that area. She was making slow but noticeable progress, giving more eye contact and even saying her first words. One day, as I was exiting the therapy room and leaving her in the care of a therapist, Lana crawled over and tried to block the door to prevent me from leaving. Everyone present was thrilled. “That’s beautiful,” whispered one of the therapists, tears in her eyes. She said it portrayed Lana’s ability for cognitive social understanding. It was these positive moments that kept us going, but at the same time, I was finding it hard to process all the things I had done wrong until that point and felt exceedingly scrutinized as a mom.

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SERIAL DIARY

Shabbos at Mifne was especially hard. On the second Erev Shabbos, we arrived back at our apartment and were blown away to find a huge chocolate arrangement from Eli’s friends at kollel, delivered all the way from Yerushalayim to our remote location. Those 60-plus chocolates were all gone by Motzaei Shabbos, but that warm feeling remains with me until today. We also really appreciated the kindness of the local Chabad family, who delivered chicken soup and kugel every Friday. Two weeks in, our low feelings didn’t go unnoticed, and the staff gave us a day off. We had been spending all day

and night with Lana and the thought of being kid-free for a few blissful hours was exhilarating. We knew exactly where we would spend our day off. A couple of years earlier, being married a few months, we had made a stop in Meron during a summer trip. Shortly afterward, I discovered I was expecting a baby, and Lana made her appearance about eight months later—on Lag Ba’omer. It was time to return to Rabbi Shimon—to thank Hakadosh Baruch Hu, and to beseech Him for more miracles.

To be continued…

What Are the Early Signs and Characteristics of a Communication Development Disorder or Pre-Autism? The Mifne Center treats infants at risk who display early signs of autism in their first year of life. The term pre-autism is used to refer to an infant’s inappropriate development that may signal bonding and engagement difficulties. A list of eight markers was determined based on research results at the Mifne Center between 1997–2007, and was the first of its kind not only in Israel, but globally. 1. Excessive passivity

Lack of crying, lack of movement, and lack of interest in surroundings—often the baby seems comfortable, showing no sign of distress, hunger, etc. Sleeping all night long during the initial months of life. 2. Excessive activity

Continuous crying, lack of physical tranquility (unrelated to any medical cause). Research has found that babies who cry a lot during their first year are more likely to become hyperactive during childhood. 3. Resistance to eat/feed

A high percentage of children within the autistic spectrum exhibit eating difficulties at different levels: refusal to breastfeed, refusal to transition to bottle feeding, or to transition from liquid to solid foods. In many cases these difficulties can already be seen during the first months of life. 4. Lack of direct eye contact with people

A baby with an attachment and communication developmental disorder has no difficulty watching an object but does have difficulty forming direct eye contact with people. Nevertheless, there are babies who need a longer period for the maturation of their channels of vision (at the age of 4–5 months). 5. Lack of reaction to the voice or presence of a parent

There is no turning of the head, no response to his/her name, no smile or babbling. A distinction should be drawn between a lack of reaction to a voice and lack of reaction to the presence of a parent: even if a baby cannot hear, he/she will react to the presence of a parent. In any case, 82

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a hearing test should first be conducted before drawing conclusions. 6. Withdrawal from parental touch (or touch of any other person)

Some babies experience sensory overload, so that any physical contact may disturb them. This obviously engenders very difficult feelings for the parents, but the baby is not rejecting them—he/she has real difficulty with his tactile sense and regulation. 7. Delayed motor development

There are babies with attachment and communication development disorders whose motor development is swift, but very often babies exhibit hypotonia (low muscle tension) and their motor development is delayed. This sign is not conclusive for autism. 8. Accelerated growth of the circumference of the head in relation to its starting point

A study conducted by Courchesne (2003) found that in certain cases, children diagnosed with autism were born with small head circumferences, but within two years the circumference grew rapidly so that it reached larger dimensions of head circumference in comparison to typical development of children. This sign is not conclusive for autism. It is important to note that each of these symptoms may indicate other disorders not related to autism. It is therefore imperative to first and foremost conduct medical examinations to negate these possibilities. Once this has been done and two of the abovementioned symptoms persist over time, the possibility of a development disorder linked to autism should be investigated.

DIY

Cold and Flu Remedy By Miriam Schweid With cold and flu season still in full swing, now’s a good time to whip up a batch of homemade Vicks rub with essential oils to slather on family members who are suffering from any type of respiratory bug. This homemade rub with essential oils is all-natural, chemical-free, and so simple to put together. A runny nose, a headache, or a lingering cough—we’ve all been there a time or two. This homemade rub will go a long way toward helping you breathe easier. Eucalyptus essential oil treats a number of respiratory problems, including cold, cough, runny nose, sore throat, and nasal congestion. Peppermint essential oil can reduce fevers, clear the respiratory tract, and can open airways and act as a decongestant. 1 cup coconut oil 20 drops eucalyptus essential oil 10 drops peppermint essential oil Scoop coconut oil into a mixing bowl, and add eucalyptus and peppermint oils. Mix well and store in an airtight jar. Apply to chest area. Please consult with a medical practitioner before using essential oils, especially for children.

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PARVE

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HOW MUCH LONGER TILL PURIM? CULTIVATING THE ART OF PATIENCE IN OUR CHILDREN

DEAR FOOD MAKING SENSE OF A COMPLEX RELATIONSHIP

EMOTIONAL EATING

By Shira Savit

In Candid Conversation A heartfelt letter to Food

Dear Food, When I saw you for the first time, it was love at first sight. I just came into the world, and you provided me with warm, sweet, and soothing comfort. When I met you, I got excited, because I knew I would feel nourished and taken care of. Our relationship was light, carefree, and enjoyable. You made me smile. As I got older, I started receiving some strict rules about you. My mom would make me eat gross things like broccoli and chicken and even though I told her I didn’t like them, she told me I needed to, or else I wouldn’t grow. I felt sad, missing the innocence and sweetness of my younger years. As I matured, I started feeling really confused about you, Food. Sometimes I knew what I wanted to eat, but my 86

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mother told me I was doing something wrong. Like the time I made macaroni and cheese, and she told me I should be eating protein and veggies instead of carbs. I didn’t really care for the protein, but I felt shameful and guilty for eating the “wrong” choice. I had my mother’s voice in my head a lot: this food is healthy, this is not; too much of this, not enough of that. I lost trust in you, dear Food, because I was told that parts of you were bad for me. As a teenager, I had a love-hate relationship with you. When I was feeling down, I turned to you, and you helped me feel better. You told me I could have whatever I wanted, and so I ate things like candies and Danishes to help me feel better. I felt so good when I ate these things; my body felt relaxed, even kind of numb, and I loved that feeling. I didn’t have to think about anything or worry about anything when I consumed large amounts of sugary foods. You seemed to solve all my problems. But that came with a heavy price. You caused me to gain weight and I hated you for that. My size was going up, and I felt stuck. I also felt consumed with guilt and regret afterward for all the “wrong” foods I had eaten. I hated you because you caused me to feel badly about myself. Then came shidduchim, which is when our real rift began. I went on a weight-loss diet that instructed me to eat certain foods, and only certain amounts of them, and only at certain times of the day. It was arduous for me to be on a diet. I missed the sweet sugary treats I used to binge on. I felt deprived, restricted, bitter, and mad at you. I knew I needed to follow the program in order to see results, but the process was miserable. Over time, my weight started dropping, so at least I felt like something was working. I became very obsessed about my diet, and very rigid and controlling about my eating. After I got married, I started to slack off from dieting. It started with “just a little bit of cake won’t hurt you,” but ended with me feeling out of control, all over again. I would eat horribly on Shabbos—tons of challah, kugel, and dessert—and feel sick to my stomach by Motzaei Shabbos. I’d promise myself: the diet begins on Sunday. It was like a nauseating rollercoaster ride: diet, overeat, feel guilty, eat more, diet more, break the diet, tell myself I need more self-control, try another diet, break the diet, feel even worse, eat even more, diet more, cheat on the diet. You get the picture? I confided in my close friend, letting her know how much I was struggling with food. I broke into tears while talking to her. She suggested I write a letter to you, Food, to tell

you how I feel. I hope I described well enough what has been going on and how heartbroken I am. I feel lost, stuck, embarrassed, and in turmoil. My body hurts, my head hurts, and I don’t know how to get myself out of this mess. Please write back. Sincerely, Looking to heal my relationship with Food.

— Dear Looking to heal my relationship with Food, Thank you for being open and honest with me about your experience. I feel for you that you’ve been through so much: loving me, hating me, confused about me, and feeling stuck. What I want to tell you is this: Please learn how to like me for who I am. My purpose in this world is to give you nourishment. I know you’ve been confused by messages in your childhood and the world of dieting, but please, I beg of you, don’t label me as good or bad, right or wrong, better or worse. Don’t sum me up by my calories, carbs, and grams of fat. I am so much more than that. It’s hard to have a relationship with me when you’re scared of me. Please, let go of that fear. I’m not out to get you; I’m here to support you. When you overeat or binge eat, please let go of your guilt and shame. Remind yourself that you are human, you are looking for comfort, and ask yourself if there is any other way you could give yourself that feeling. Listen to your body as opposed to your mind. Feel your heart instead of the voices in your head. Remind yourself that you are beautiful inside and out, and that you are trying the best you can, given your circumstances. If you learn to pay attention to your hunger and fullness levels, I think you will regain trust in me. You will learn how to listen to what your body is asking for and feel more empowered about your choices. I trust you, I believe in you, and I look forward to embarking on a beautiful relationship full of meaning, growth, and calmness. Love, your friend, Food

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 sessions.

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WELLBEING FEATURE

BUT I WANT IT

NOW! How to cultivate the art of patience in our children—and ourselves

By Shiffy Friedman

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WELLBEING FEATURE

“You mean we need to wait another month to wear our costumes?” For those who relish structure, the double Adar provides a bonus month of blessed routine. But then there are others—including, of course, the younger set—who are itching to move forward, to get in on the action. From their usual countdown of only four weeks from Tu B’Shevat to their favorite day in the calendar, this year they’re facing a whopping eight-week countdown instead. Whether it’s waiting for Purim or for a prize they must work toward earning, how can we use this time to teach children the important quality of “waiting it out” with patience and stamina? On a recent plane ride with some of my kids, I was pondering the contents of this article when one of them, very appropriately, asked, “How much longer until we land?” And as much as they look forward to every plane trip, at one point during the transatlantic flight, two of my daughters inevitably began chanting, “When are we landing? When are we landing?” because waiting it out isn’t much fun, especially for kids for whom the concept of time is still vague and unpredictable. Here are six tips to helping our children acquire the capacity to tolerate—and even enjoy—the wait.

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1 Validate When a child expresses exasperation at having to wait, the most ideal and helpful reaction at the moment is validation. Even as adults, we understand how challenging it can be to wait for a finish line that seems elusive, but for children— especially young ones—the challenge is often compounded by their inability to process the concept of time. And so, since we don’t actually have the magic wand that flips over the pages in the calendar (and we wouldn’t want to do that, either!), what we can give our children is the gift of validation, of acknowledging that yes, I understand that this is difficult for you. Instead of, “Just be patient!” or “Can’t you stop nagging about this?” we can take the approach of simply being there for them. “It’s so hard to have to wait for your present to arrive.” “It’s not easy for you to wait until next week for your siyum, right?” “Wow, you’re disappointed that your siddur party was postponed.” “Three weeks feels like a very, very long time for you, I see.” And for an older child, “I know, I also find it hard to wait for something I’m excited for,” can help legitimize the challenge. “You just want to get there, right?” Simply acknowledging a child’s emotion and giving it the space it deserves is incredibly soothing and does wonders in helping them get unstuck from their resistance to the circumstance.

2 Make the Most of It As parents, we can sensitively shift the focus from the end point to the current moment. Using the analogy of a road trip, encourage the child to find pleasure in the journey—the views, the bonding time, the relaxation—as opposed to being hyper-focused on reaching the destination. If applicable, they may want to get an early head start at preparing for the big day, taking advantage of the time that is available to them. In our house, where the Purim spirit comes early every winter, we’ve been in the planning stages for months, contemplating themes, then nixing them, then going back to the first one. It’s all part of the fun!

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WELLBEING FEATURE

See How Far You’ve Come! In addition to complimenting the child for exhibiting patience, making them aware of the waiting time that has already passed can subconsciously boost their stamina for the wait ahead. Countdowns, whether on paper or by verbalizing how much waiting time has already passed, can be especially helpful in enabling kids to realize how far they’ve come in their waiting game. “Wow, three days already passed, two more to go!” “We’ve been flying for five hours, five more left. You’re being so patient.” For younger kids, it helps to break down the concept of time into chunks they can grasp, such as how many times they still need to sleep, or how many Shabbosos they have left until their long-awaited moment arrives. A friend of mine who traveled overseas for a family simchah and left two young children at a friend’s house prepared a countdown for her kids to cross off every day (with a little prize attached to each box). This not only enabled them to grasp the concept of their wait, but they also felt encouraged and excited with every day that passed: “Wow, we’ve made it through another day; we’re getting there!”

4 Distract While there is great merit in focusing on how much time has passed and how much remains, for some children, the best direction to take is distraction. We know how long a minute can take when we’re standing at the microwave, and how fast it passes when we’re involved in a whirlwind of activity. Instead of harping on the event or occasion they’re awaiting, gently distract the child’s focus toward other appealing activities or ways to pass time. Whether it’s a young child who keeps asking, “When is Tatty coming home?” or an older child who’s pushing time until their performance, this technique can be very handy. 92

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An Exercise in Being For individuals who are accustomed to constantly doing—accomplishing, crossing off tasks, moving along at a hurried pace—the art of patience feels even more elusive. For such people, developing this attribute is essentially an exercise in being. It requires taking a deep breath, letting go, and acknowledging that as uncomfortable as we feel about this, we’re simply not in control and nothing we do can speed up the process. When viewed from a positive perspective, circumstances that require us to muster every ounce of patience provide us with a real-life opportunity for growth and self-development in strengthening those muscles.

For Us, Too Even as adults, the waiting game can feel excruciating. Whether we’re accompanying a family member during a medical procedure, have set a weight-loss goal we’re anxious to reach, anticipating a milestone we’re counting down the moments toward, or even just getting through a patch of what we perceive as humdrum life, having to wait it out often requires reservoirs of our patience. The endlessness of a waiting period becomes even more arduous when the salvation we anticipate requires long-term patience, such as the wait for a shidduch, a solid source of livelihood, or to be blessed with a child. Especially in an era of quick fixes, instant messaging, one-click transactions, and Prime delivery, our wait-it-out muscles may be getting the kind of treatment that very quickly leads to atrophy. Still, as much as the plethora of modern-day conveniences subconsciously engenders a need for instant gratification within, if we’re mindful of cultivating patience, we can certainly achieve it. While all of the parenting tips can be applied to the way we tackle our own waiting game—in self-parenting mode—one notable tip that is particularly helpful for adults is surrendering to the circumstance. The kind of surrender that helps us in times like these is not the kind that implies defeat, but rather, that we cease our resistance to the situation. As long as we’re antagonistic toward the place we’re in, every moment can feel like eternity. It’s as if we’re pushing a block wall and time stands still. But the moment we accept our situation, the moment we fully and entirely make peace with the circumstances Hakadosh Baruch Hu has placed us in (which isn’t necessarily easy!), we find the patience within to keep forging ahead.

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Discussion Time

Model, Model, Model

For older children in particular, the waiting game can be utilized as an opportunity to foster more patience, resilience, and stamina through discussion. Along with offering our validation, we can engage them in a conversation about the beauty in waiting for something and how much more value it acquires when it doesn’t come in an instant. The more we wait for something, we can convey, the more valuable it feels. (See sidebar, “The Prize at the End,” for more discussion material.)

Of course, as with every parenting interaction, there’s no better way to teach children a skill or quality than through sharpening our own efforts in this area. The less they observe our own exasperation, the less comments we make about “this unbearable wait at the doctor’s office” and the more we actually develop our patience—including to their own behaviors—the more of this quality they will be’ezras Hashem absorb and exhibit.

WELLSPRING / FEBRUARY 2022

The Prize at The End A Yid once came to the great Rav Shalom Kaminker zt”l, one of the Sar Shalom’s closest disciples, lamenting that he didn’t see Hashem’s good in this world. With a sigh, he confided, “All my life I keep waiting for yeshuos. This is just so difficult for me.” Rav Shalom said to him, “Did you ever watch what goes on in the alcoholic beverages shop? People flock from all ends of the city to procure a bottle of liquor, beer, or other spirit. Does the drink itself taste good? Not really, but they still choose to drink it because they know that in the end, it’ll give them the high they’re looking for.” Using the sour-tasting beverage as an analogy, Rav Shalom conveyed the beauty in waiting. Right now, it may not feel pleasant to us, but down the line, the limbo state we’re in is hopefully bringing us closer to our much-awaited salvation or milestone. Rav Yisrael Salanter zt”l often shared that what set him apart from his peers, who had received a similar chinuch to him, was that when they gave up, he chose to take one more step upward. He chose to push himself, and to be patient with the process of his growth. It was that last step, he would say, that one extra bit of patience, that brought him to the heights he ultimately reached. When we take a look at the haggard trees during the wintertime, it seems as if they’ll never sprout buds again. Forlorn and barren, they seem dried out from the inside and bereft of the capacity to bear fruit or blossoms. But just a few months later, they come to life again, flourishing in the spring sunshine. Like the trees, day by day, hour by hour, we come closer and closer to our shining moment.

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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{

FEBRUARY 2022 / ADAR I 5782 / ISSUE 73

STILL SOUP SEASON WARM UP WITH A PLATE OF MOROCCAN HARIRA SOUP

IN THE SPIRIT OF DOUBLE ONCE IN THE KITCHEN, TWICE THE OUTPUT

THE SOUS VIDE SECRET TRY THESE RECIPES TO UNDERSTAND THE HYPE

SHABBOS MEAL UPGRADE 2 NUTRITIOUS SALADS THAT WILL ENHANCE YOUR MENU

118 Double Up By Esti Asher, MS, RDN, LD

121 Shabbos Meal Upgrade By Elky Friedman

103 Still Soup Season By Yossi & Malky Levine

109 SWAP By Yossi & Malky Levine

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The Sous Vide Method By Charnie Kohn

Under the Weather Wellspring Contributors

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We redesigned our beloved classic for days of new traditions & original innovations.

New Look

able Availava ble in: ilain:

Also

Plain Plain · · Vanilla Vanilla · · Coffee Coffee · · Blueberry Blueberry

Product of USA

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EDITOR'S NOTE

Dear Cooks,

Soup features usually grace the pages of recipe sections around November time, maybe December, but in this February issue, the Levines have chosen to showcase this winter-oriented food—and for good reason. First, especially with a double Adar, the temps still call for foods that warm us from the inside out. Although Purim vibes are starting to fill the air, we’re still very much in the usual winter cooking routine. And second, if you’re like me—or many other home cooks I know—soup is always a prominent feature on the dinner menu. It’s a great way to include lots of vegetables and healthy grains in the meal, and when I’m running low on time (or patience!), I’ll often skip the vegetable side dish knowing there’s a good, nourishing soup on the menu. As I always say, soup works even in the heat of August, when—gratefully—the air conditioning cools us down

LAST CALL!

five minutes after we’ve settled in at home. So, there’s never a time that soup is uncalled for. Speaking of the lower temperatures and the double Adar, you’ll find some more fabulous content on these topics in this issue’s Seasoned. First, while the cold and flu season is hopefully winding down by the time you read this, it’s made a very prominent appearance this winter, which inspired this issue’s My Table question. Whether you still need advice for battling the sniffles this winter, or you want to keep these immune-boosting foods in mind for the future, it’s the kind of article that deserves a “clip me!” alert. Also in this issue, registered dietitian Esti Asher creatively culls lessons from the double theme, offering valuable advice and tidbits on how to make the most out of your time in the kitchen to prepare healthful foods for you and yours.

DED COOKS

Enjoy the rest of this winter,

Esther

SEASONED CONTEST

LTH-MIN CALLING ALL HEA

If whipping up nutritious dishes is your passion and you have what it takes to serve as a recipe contributor, this may be your chance to share your culinary expertise with fellow Seasoned readers. To join our upcoming contest, write to info@wellspringmagazine.com with Seasoned Contest as the subject. Tell us about your healthy cooking experience, and we’ll get back to you with more details.

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Still Soup Season When the weather is still cold and gray out, you want to huddle indoors and stay warm and comfortable. Nothing brings cozy winter vibes more than a steaming bowl of rich and hearty soup. We love preparing different varieties in advance and freezing them for that perfect cold winter night. Stay warm,

Yossi and Malky Levine

Recipes, Styling, and Photography by Yossi & Malky Levine

STILL SOUP SEASON

Truffle Cream of Mushroom Soup Make the most of mushrooms with this comforting mushroom soup. Enjoy it for lunch, dinner, or just anytime you’re in the mood. A small drizzle of truffle oil will elevate this dish and add an amazing depth of flavor.

14 oz white mushrooms

Cut mushrooms into quarters.

7 oz Swiss Brown/Cremini mushrooms

Heat oil in skillet over medium-high heat. Add onion and garlic and sauté for 5 minutes until softened.

2 Tbsp olive oil 1 onion, chopped 4 garlic cloves, minced 5 cups vegetable or chicken stock 2 tsp salt ⅛ tsp black pepper

Add mushrooms and cook for 10 minutes, stirring regularly. Add stock, salt, and pepper. Bring to a boil, then lower heat to medium and simmer gently for 15 minutes, uncovered.

2 tsp truffle oil

Stir in truffle oil and cream and simmer for another 5 minutes.

½ cup coconut cream, optional

Blend until smooth.

Garnish:

For the garnish:

Mushrooms, sliced

Heat oven to 450°F.

Roasted peanuts

Arranged sliced mushrooms on a lined pan in a single layer. Spray with olive oil and sprinkle with salt and pepper. Roast, tossing once, until golden brown and crispy, 30–35 minutes.

Thyme

Garnish soup with roasted mushrooms, peanuts, and thyme.

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STILL SOUP SEASON

Moroccan Harira Soup Harira soup is a rich Moroccan tomato-based soup, packed with a variety of hearty vegetables. The name harira, derived from the Arabic word for silk, refers to the texture of the soup. This harira soup tastes even better on day two when the flavors have had time to meld. Serve it up with a crusty sourdough garlic bread for a complete meal.

2 Tbsp olive oil 2 leeks, sliced 5–6 garlic cloves, chopped 3 carrots, chopped into small pieces 1 sweet potato, peeled and diced 2 potatoes, diced 3 celery sticks, chopped into small pieces 7 cups chicken stock ½ cup tomato paste 2 tsp cumin 1 tsp turmeric (optional) ½ tsp chili powder (optional)

Heat oil in a large non-stick skillet over medium-high heat and sauté leek and garlic for 5 minutes, until they start to soften. Add vegetables and sauté for an additional 5 minutes. Add stock, tomato paste, salt, and spices and bring to a boil. Cover pot, simmer for 30 minutes, then add dissolved flour and cook uncovered for another 5–10 minutes, until vegetables are very tender. Use a hand blender to give the soup a few pulses while leaving over some vegetable pieces.

1 tbsp flour, dissolved in water 1 sourdough baguette, sliced diagonally Olive oil Salt, garlic powder, and parsley flakes

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For the garlic bread, brush baguette slices with olive oil, sprinkle with salt, garlic powder, and parsley flakes. Toast in the oven at 400°F for 5–10 minutes, until crispy.

WELLBEING FEATURE

Richness. Bottled. -

A WEALTH OF FLAVOR IN EVERY SIP.

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

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IMPORTED BY MEDEK WINES AND SPIRITS, NY

SWA P

By Yossi & Malky Levine

Whether you’re looking to lose weight, have more energy, or just feel better about your food choices, healthy eating is the way to go. Although we know this subconsciously, many of us may get overwhelmed thinking we need to change our entire style of cooking—and possibly give up on many of our favorite foods—in order to make it happen. The good news is that healthful cooking doesn’t have to be with an “all or nothing” approach. It’s small changes that can make a big difference. We’re talking one simple swap at a time. You’ll be surprised at how many simple food substitutions there are and how easy they are to incorporate. And the best part? Most times, you’ll never be able to tell. For this part of the SWAP series, we’ve come up with some ideas for you to start with. They’re all doable, and even if you only do them some of the time, they’ll have an impact. Before you know it, you’ll find that healthful cooking can be pretty easy—and enjoyable, too.

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SWAP

Breadcrumbs

Bran Flakes

Bran Flakes Chicken Tenders Whether you choose to fry your tenders in olive oil or bake them to crispy perfection, using crushed bran flakes instead of breadcrumbs is a simple swap on the road to a healthier kitchen. The swap is seamless, as the texture and flavor are not compromised in the least. For easier usage, crush a larger amount of cereal at a time and keep in a sealed container in the pantry to have on hand.

1 lb. boneless skinless chicken, cut into strips 1 cup tapioca flour 2 eggs, beaten Salt, pepper, and/seasoning to taste, optional 2 cups finely crushed bran flakes (in the food processor) 2 Tbsp olive oil, or spray oil

Place flour, eggs, and crushed bran flakes separately into 3 shallow bowls. Optional: Add salt, pepper and seasoning of your choice to beaten eggs. Coat chicken strips with flour, dip in egg mixture, then coat with bran flakes crumbs. For Frying: Heat olive oil in a large skillet. Add chicken strips and cook until golden on the bottom, 6–7 minutes. Flip chicken tenders over, and continue to cook until golden on the other side, 4–6 minutes. For Baking: Heat oven to 400°F. Place chicken strips on a lined baking sheet, sprayed with oil. Bake for 20–25 minutes, turning once, until chicken is no longer pink in the center and coating is golden brown.

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TOOL OF THE MONTH SOUS VIDE

It’s no news that the quicker, easier, and more efficient we make our cooking, the more pleasurable it becomes. And if we’re intent on whipping up nutritious meals for ourselves and our loved ones, certain kitchen gadgets can come to great use in helping us achieve our kitchen (and nutrition) goals. In this space, we’ll explore one culinary tool each month, along with two fabulous recipes that use them. If there’s a particular culinary tool you’d like to learn more about or experiment with in your kitchen, let me know about it. We’ll get gadgeting together!

In literal French translation, sous vide means “under vacuum.” It actually involves cooking food in an airtight bag, submerged in water at a controlled temperature. Sous vide cooking has been around for decades, mainly in the restaurant industry, but since sous vide devices have become more affordable in recent years, they’ve become accessible to home chefs too. Why would the average home chef use the sous vide method in their cooking? The main reason is that it’s practically foolproof. You set the temperatures and timing, and your food is bound to be perfect every time. For example, if you buy an expensive cut of meat and are afraid of butchering it—no pun intended—you throw it in a water bath with spices and herbs. After that, all it needs is a quick sear in a hot pan and you have a perfect, no-fail meal every time. Sous vide devices for home cooks range between $100 to $200, with Anova and Joule as the two most popular brands. The device can connect to a phone app, with the user selecting which food they’d like to cook, and the app recommending a temperature and time. The Anova Precision Cooker doesn’t require an app, and the user sets the temperature themselves. The bags used to submerge the ingredients should be specifically designed for sous vide cooking. I’ve found that Ziploc bags don’t do the job—after a couple of minutes, they fill with water. Sous vide bags can be found on Amazon, and some even come with air pumps to suck out the air for perfect cooking. Give the sous vide method a shot for perfectly cooked food or to have fun in the kitchen, while experimenting with something new.

Charnie

Recipes, Styling, and Photography by Charnie Kohn WELLSPRING / ADAR I 5782

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PULLED LAMB

OVER HAWAIJ RICE

CULINARY TOOLBOX

This recipe feels and tastes like a hug in a bowl, with the Middle Eastern spices perfectly complementing the rich flavor of the lamb. If you know you’ll be having a busy day, this is the perfect dish to throw together the night before!

2 lamb shanks ¼ cup red wine ¼ cup oil 1 Tbsp kosher salt ½ tsp garlic powder ½ tsp paprika ¼ tsp hawaij ¼ tsp cumin Rice: 2½ cups chicken broth 1 Tbsp olive oil 1 tsp kosher salt ½ tsp hawaij 1 cup brown rice Fresh parsley, garnish

Place all the lamb ingredients in a sous vide bag. Fill a large pot with water and place sous vide in the pot. Preheat water to 176°F and submerge sealed bag. Set timer for 18 hours. In a medium-sized bowl, bring broth, oil, salt, and hawaij to a boil. Then stir in brown rice. Lower heat to a simmer. Cover and cook for 45 minutes or until liquid is fully absorbed. Once cool enough to handle, shred the lamb and serve over a bowl of rice. Top with fresh parsley.

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CRISPY

HONEY-GARLIC SALMON

CULINARY TOOLBOX

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If you’ve been using a sous vide device for a while and have yet to discover what makes it unique, this recipe is the answer. The salmon’s texture will be unlike anything you’ve ever experienced, and the sear and sauce will be a real party for your palate.

4 slices salmon fillet ½ lemon, thinly sliced 1 tsp salt ¼ tsp black pepper Honey Garlic Sauce: 3 Tbsp olive oil 3 cloves garlic, minced ¼ cup honey 1 Tbsp soy sauce ½ tsp salt

Place salmon, lemon, salt, and pepper in two sous vide bags. Fill a large pot with water and place sous vide in the pot. Preheat water to 122°F and submerge sealed bag. Set timer for 45 minutes. Once salmon is cooked, carefully slide the slices out of the bag and remove the lemon. Heat oil in a pan over medium-high heat. Sear salmon for 2 minutes per side and set aside. Add minced garlic to pot and sauté for 30 seconds or until fragrant. Pour in honey, soy sauce, and salt. Mix well and bring to a low simmer. Cook for about 3 minutes, stirring constantly. Pour sauce over salmon and serve.

TIDBITS

By Esti Asher, MS, RDN, LD

Who doesn’t love tips, tricks, and suggestions for doubling the outcome in the kitchen without doubling our energy expenditure? With the inspiration of a double Adar this year, I thought it would be a perfect time to go with a “double” theme. Below are 6 examples to experience double the benefit (with little extra effort) in the kitchen.

Double cook to stock your freezer. There’s something very exciting and satisfying about having a freezer with precooked food available to heat up and serve. Whether for a particularly busy weekday when you’re in need of a fast dinner, or a busier week with less time to cook for Shabbos, frozen food can come to the rescue. A simple(r) way to build up your freezer supply is by doubling up recipes once in a while. If you’re preparing and cooking the ingredients anyway, you may as well double up—one to use immediately, and one to freeze. I also love using this strategy when preparing homemade dips.

Double wrap. While we’re on the topic of “double” and mentioning freezers, I’ll point out the benefit of double wrapping. Before freezing food, it’s especially beneficial to double wrap with foil and cling wrap. Also, be sure to label the food item and jot down the date it was prepared.

Double up a baking recipe. Everyone views baking differently—some find it relaxing and enjoyable, while others see it as more of a hassle necessitating an unpleasant cleanup. Either way, once you’re already taking out, measuring, mixing, pouring, and baking ingredients, you may as well maximize and double (or triple) the recipe. While baked goods typically freeze well, it’s particularly fun to think of someone you can gift the extra dessert to. Whether you choose to send a plated dessert for a simchah, a thank you, or to let someone know you were thinking of them, doubling up your baked-good recipe is sure to bring a smile to your face and to others.

Make it two ways—double up ingredients and repurpose. The possibilities for this are endless. Preparing a double amount of staple ingredients (such as rice or quinoa, chicken, hard-boiled eggs, or roasted vegetables) and then using them in multiple dishes throughout the week is an excellent time-saver and very practical, especially for busy people with limited time to prepare meals.

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TIDBITS

Double a dressing as a marinade. Whether you’re making your own homemade dressing or using a store-bought one, consider using it as a marinade for meat, chicken, fish, or tofu! This can save you time, money, and shelf space.

Double up wraps as tortilla chips. Wraps are an awesome kitchen staple. Typically kid friendly, versatile, and customizable, wraps are great on their own and can be multipurposed too. Try cutting a wrap (or a few) into triangles like a pizza, spray or drizzle some oil (adding seasoning of your choice), and bake in the oven to create fresh, homemade toasted tortilla chips.

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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Maternal Diet May Impact Taste Preferences of Children through Adulthood. The foods a nursing mother eats may affect her milk supply and milk makeup. For example, if a nursing baby is very gassy or having a hard time with digestion, women may be advised to shift the way they eat to help relieve their baby’s symptoms. We also know that the taste of breastmilk may change as a result of maternal diet, as well. Studies suggest that this may affect the child’s taste preferences later on in life. New research from the Technical University of Munich (TUM) found that piperine, a substance that contributes toward the strong taste of pepper, was present in the milk of breastfeeding women after they ate a curry dish containing pepper. Interestingly, not all tastes and aromas of food consumed by the mother are transferred fully into her breastmilk. For example, research shows that the odor and taste of garlic and coffee do transfer, while the flavors from fish oil or nursing tea are insignificant. In the case of pepper, the piperine was detectable in breastmilk for several hours, from one hour after the mother ate the curry dish. Different foods transfer differently into breastmilk, but this is another reminder of how the foods we eat can affect ourselves and our children in the long term.

ENERGIZE y k l E h it Hi all,

The Shabbos table is a place to connect, learn, and also to enjoy tasty foods. While often associated with high-carb fare, the seudah’s menu can easily be upgraded to include more nourishing yet delicious foods, such as hearty salads. High in fiber, loaded with antioxidants, vitamins, and minerals, and low in calories, a salad’s vibrant colors will enhance your Shabbos table, while taking your menu to the next level.

Enjoy in health!

Elky Friedman

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

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ENERGIZE

Crisp Asian Chicken Salad A neighbor sent over a fantastic grilled chicken marinade a few weeks ago that my family (and hers) fell in love with. After preparing it a few times, and watching everyone devour it, I suddenly hit upon a great idea— why not incorporate the chicken into a salad? This is a perfect addition to any Shabbos meal. Tasty and satisfying, your family and guests will finish it until the last drop.

Marinade:

Preheat oven to 375°F.

¼ cup olive oil

Prepare the marinade: In a small bowl, combine olive oil, soy sauce, mustard, garlic powder, parsley flakes, and oregano. Pour over chicken and marinate at least 10 minutes (or a few hours or even overnight).

3 Tbsp coconut aminos (or light soy sauce) 1 Tbsp Dijon or deli mustard ½ tsp garlic powder 2 tsp parsley flakes Dash of oregano 1 lb chicken cutlets, thinly sliced Salad: 1½ bags pre-checked lettuce (or 2 heads) 1 small red onion, sliced thinly ¾ of a box grape tomatoes, halved ½ cup shredded carrots

Bake for 20–22 minutes. Let sit to cool. Meanwhile, prepare the dressing: In a container combine olive oil, sesame oil, balsamic vinegar, soy sauce, mustard, honey, garlic, and ginger. Shake well. In a large salad bowl, combine lettuce, red onion, and grape tomatoes.

½ cup terra chips, crushed (for crunch)

Then, cube cooled cutlets and toss into salad.

Dressing:

Pour dressing over salad. Toss well.

3 Tbsp olive oil

Top with crushed terra chips.

1 Tbsp toasted sesame oil 2 Tbsp balsamic vinegar 1 Tbsp coconut aminos (or light soy sauce) 1 Tbsp Dijon mustard 2 Tbsp honey 3 cloves garlic ½ tsp ginger

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Yield: 8–10 servings

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ENERGIZE

Colorful eR d Cabbage Salad I really enjoy crunchy salads. I also love when a salad looks vibrant, colorful, and bold. This salad fits the bill to the T. I prepare it every week as part of our Friday night menu.

Salad:

Creamy Vinaigrette:

1½ bags shredded red cabbage (or 1 medium head red cabbage, thinly sliced)

¼ cup olive oil

3 scallions, thinly sliced

¼ cup vinegar

½ red pepper, diced

¼ cup light mayonnaise

½ yellow pepper, diced

2 tsp soy sauce

½ orange pepper, diced

2 tsp mustard

½ cup salted sunflower seeds

2 Tbsp honey or agave

1 Tbsp toasted sesame seeds, for sprinkling

2 garlic cloves

¼ cup water

½ tsp salt ¼ tsp pepper

Combine cabbage, scallions, and peppers in a salad bowl. Use an immersion blender to blend dressing ingredients. Toss with salad (you may be left with some excess dressing). Top with salted sunflower and sesame seeds before serving. Yield: 8 servings

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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.

UNDER THE WEATHER What’s one food you make sure to eat (or feed your family) when your immune system could use a boost—the one that gives you what you need when you’re having the sniffles or are laid up in bed?

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O W Obviously, chicken soup! I’m not sure if this is considered a food, but a spoon of manuka honey is also a must for anyone who’s under the weather in our house.

Shira Savit, MA, MHC, INHC

Tamar Feldman, RDN, CDE

Compiled by Shiffy Friedman

When anyone in our family is sick, my husband makes a special “get well” concoction. He grates ginger and fresh garlic, mixes it with warm water and raw honey, and we drink it many times a day. My little kids don’t like the taste so much, but the older ones can tolerate it. This drink gives me what I need because first, it’s made with love (!) and second, it’s a natural antibiotic and has incredible healing properties.

Cooking spray 1 medium onion, chopped 2 medium carrots, sliced 2 cloves garlic, chopped 1 (14.5-oz) can diced tomatoes 3 cups water or vegetable broth 1 tsp dried ground thyme

1 onion, diced

2 bay leaves

3 Tbsp olive oil

Salt and pepper, to taste

1 bag frozen cauliflower

1 cup broccoli (or cauliflower) florets

Salt and pepper, to taste 3 large portobello mushrooms Olive oil spray

1 medium yellow squash, cut into ¾-inch cubes 1 cup medium zucchini, cut into ¾-inch cubes

Crushed red pepper flakes Pink Himalayan salt Sauté onion in olive oil until translucent. Add cauliflower. Sauté for 30 minutes. Add water to cover and bring to a boil. Add salt and pepper. Cook for 45 minutes. Blend with an immersion blender. Cut mushrooms into small cubes. Spray with olive oil spray. Sprinkle with crushed red pepper flakes and pink Himalayan salt. Broil on cookie sheet for 12–15 minutes. Sprinkle into soup as croutons.

Heat cooking spray in large stockpot over medium-high heat. Sauté onion and carrots for 4–5 minutes or until onion is translucent, stirring frequently. Add garlic, stirring frequently, for 1 minute. Add tomatoes, broth (or water), thyme, and bay leaves, and bring to a boil. Reduce heat to medium-low and let cook for 10 minutes, stirring occasionally. Add broccoli and let cook for 5–6 minutes, stirring occasionally. Add squash and zucchini and let cook for 5–6 minutes, stirring occasionally. Add salt and pepper to taste.

Laura Shammah, MS, RDN

Hearty Vegetable Soup

Whenever I’m sick, I crave oranges—I feel that they hydrate me. Perhaps I crave them because they’re said to reduce mucus, are full of vitamins and minerals, and help treat the common cold. During my recent bout with COVID, what helped me soothe my cough and sore throat was a mix of hot water, raw honey, and fresh lemon. The powerful antioxidant properties of raw honey help stem nausea, clear up mucus, and boost immune function.

Shani Taub, CDC

The one food I love to eat when I’m feeling under the weather is vegetable soup. It’s hot, filling, and flavorful.

Esti Asher, MS, RDN, LD

Velvety Cauliflower Soup with Portobello Mushroom Croutons

Tanya Rosen, MS, CPT

Shaindy Oberlander, BS, INHC

This question couldn’t have come at a better time. Currently dealing with COVID, I’m finding myself craving fruits and water. It’s amazing how my body is trying to keep itself well hydrated for a faster healing process. When I’m hit with the sniffles, I commit to taking my vitamin C and D, amp up my fruit intake and enjoy hot soups. Here is a fast and incredible soup I like to make.

Chicken soup is my go-to food when I need that immune boost.

Toast! Usually with butter, soft tub margarine, or a drizzle of oil—depends what we have on hand.

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Bashy Halberstam, INHC

MY TABLE

When I’m under the weather or not feeling well, I turn to the power of my tea cabinet. I have a collection of teas, each of which is ideal for a different need. Here are some I choose when my immune system could use a boost. 1. Traditional Medicinals Throat Coat, when needed 2. (Caffeine-Free) Tazo Wild Sweet Orange, (Caffeine) Yogi Sweet Tangerine Positive Energy, or Yogi Spicy Hibiscus Blossom Positive Energy, for when I’m not my usual self—groggy, tired, headachy, low energy, etc. These teas support energy and mood. 3. Yogi Echinacea, for immune support These are the teas I enjoy, but there may be other brands and teas that are just as good or even better. The point is knowing that these resources exist. I invite you to explore your local health food store and see what’s available there. One of the messages I stress in my workshops is that we are not victims of our body or circumstances; there are so many wonderful tools we can use to treat our body in a way that gives us the life experiences we want. Even when we don’t feel well, we can still support ourselves. In terms of food, I like soups, especially thicker blended soups

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that are warm and soothing and I’d eat even if I don’t have much of an appetite. My comfort food is mashed sweet potatoes. I slice sweet potatoes into rounds and place them into a pot. I put in just enough water to cover and cook until sweet potatoes are softened and most of the water has evaporated. I then mash them and enjoy! Ginger Tea Dice fresh ginger and cook in water for 10–30 minutes. Then strain it and use the water as a tea, adding lemon juice and raw honey. You can add a tea bag as well if you don’t go for the flavor. The ginger adds an extra immune boost. (Shortcut version: add frozen ginger cubes to your tea). Ginger tea is also great for when you’re in digestive discomfort, bloated, etc. Excellent for both the digestive and immune system, ginger has been found effective in fighting pathogenic strains of viruses, bacteria, and fungi that contribute to disease. Regarding the kids, while I do give them tea as well as other light, warming foods, I try to give them what they like and agree to eat. Blended soups usually go over very well.

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MY TABLE

JUICED

G O L D E N F LOW A P P ROV E D BY

SAME TA S T E , U P D AT ED BOT TL E.

Our WIC Orange Juice bottle got an updated look! Look for the new bottle on fridge shelves today.

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WELLSPRING / FEBRUARY 2022

RANDOM

Age: 39 Location: Teaneck, New Jersey

Questions

Occupation: Social Worker

for

Eliana P.

My favorite exercise Pilates

Kefir smoothie

(perfect for a quick, filling breakfast)

One misconception I used

to have about health:

I need to sweat really hard to have an effective exercise class.

One interesting thing I’ve learned about health: If you don’t feel deprived, making healhty choices just becomes a smooth way of life.

Healthy supper in a pinch:

One food I avoid at all costs Fried foods (Because I don’t like the way I feel after I eat them)

Omelet with veggies and a whole-grain roll

Let yourself go a little hungry so you can really enjoy your next meal.

WELLSPRING / ADAR I 5782

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

My favorite health food:

Family: 5 kids

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