Wellspring Issue #76 by The Wellspring

MAY 2022 // IYAR 5782 // ISSUE 76

THE HEALTH MAGAZINE FOR THE JEWISH FAMILY

Spring Has Sprung 8 My Table contributors share the dish that encapsulates this season for them

MAY 2022

/ IYAR 5782

/ ISSUE

Culinary Toolbox

Tastes ofg Sprin ITE YOUR FAVOR N? WHAT'S THE SEASO FOOD OF

THE KIDDUSH cake Have your too and eat it MAGIC VITAMIX for The secret soup perfect corn

EAT THE

TO W WHERE RAINBO

FIND EVERY

COLOR

With the Vitamix, you can make the silkiest corn soup ever—in 8 minutes

Since Har Sinai

Rabbi Zecharia Wallerstein zt”l left a legacy for Torahguided emotional healing Beautiful Inside and Out Wellness coach Miriam Carr helps every woman feel this way

The Kiddush

Finally, a good-for-you cheesecake that tastes amazing—and streuseltopped cheese muffins too

Tears of Joy

Would I ever be able to see again?

Gone Since I Had COVID

Tips on restoring the senses of smell and taste

Crank Up the Temp Do heated workouts yield better results?

Ask the Nutritionist

The scale isn’t budging

Libby in the Lab

Which alternative treatment works best to alleviate headaches? US $9.99 // CALIFORNIA $7.50 CANADA $8.99 // UK £5.50 EUROPE €6.50 // ISRAEL ₪24.9

FYI: Hair Loss

Heart.Works

E K OW N

W KEY

er v o d on B key Tur

COPY & RESEARCH

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

$99.00

Proofreaders Faige Badian • Meira Lawrence

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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.

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WELLSPRING / IYAR 5782

EDITOR'S NOTE

Upward and Downward

fter reviewing this issue’s installment of Compass, I came away with a heightened sense of admiration for Dina, who’s courageously been sharing her experiences as a mother of a child with autism. Just awe-inspiring. Not only for Dina, but for all mothers whose lives have taken a turn off the road of “expected;”: the ones who’ve found themselves in frighteningly unknown territory, seeking that compass to guide them toward some semblance of normalcy. Along with all the technical challenges that come along with raising a child on the spectrum, as Dina relates, the emotional factor can weigh heavily on the heart as well. In this issue’s installment, she recalls her first time back in the park after the family’s rigorous stint at Mifne, followed by their intense period confined at home implementing the treatments they’d learned. Sitting on the bench, she watches the parents of “typical” children all around her, making typical parenting mistakes while chatting lightly and taking it easy, at least to her eyes.

us spiritually, we’re at risk of falling into a rut of complacency, of “I’ve come this far, I don’t have to stretch myself further.” In the same vein, when we focus on those who have more than us physically, our growth and happiness are at risk as well. We suddenly notice all the assets and luxuries we’re lacking, everything we wish we had. Thus, the prescription is as follows: upward for inspiration, downward for appreciation. As this issue’s Wellbeing feature highlights, it’s the Torah that provides us with clear direction for emotional wellbeing, and this prescription is just one such example. With my newborn son in my arms while reading Dina’s diary entry, I marveled at the miracle of joy and health I was holding, and my appreciation was accentuated tenfold. Especially when the typical new-baby challenges seem overwhelming, getting a glimpse of others’ struggles offers a jolting shift in perspective, filling us with a surge of gratitude and renewed energy.

“Here I was,” she recounts, “investing my all, giving Lana loads of attention, forgoing my penchant for cleanliness by allowing her to eat with her hands to help her develop…and still, my child was autistic and delayed in every single way. Nothing made sense.”

As I read these lines, tears blurred my vision. I was reminded of a vort I heard years ago that I’ve referred back to time and again. In Aleinu, we say the words from Devarim (4:39), “Bashamayim mima’al ve’al ha’aretz mitachas.” Know today that Hashem is the G-d in the heavens above and on the earth below. The recipe for growth and happiness, the vort goes, is to look to those “above” us to be inspired spiritually—those who’ve already reached greater heights in their avodas Hashem—and to look to those “below,” those less blessed than us in the physical realm, in order to appreciate what we have. Looking at it vice versa is counterproductive. When we look at those who have “less” than

In her most recent email, she wrote, “People keep asking how I’m doing in this hard tekufah of Lag B’omer. Honestly, considering [the circumstances], I think we’re doing BH well. Not to say that I don’t have my tearful moments, or that seeing the marshmallows at [the] checkout doesn’t send me into another world. That place of before.

WELLSPRING / MAY 2022

ne of my sources of inspiration when I look up-up-upward is Michal Reit of Ramat Beit Shemesh, the mother of the bachur Yosef Ezriel ben Chaya Michal le’refuah sheleimah, who is still in a comatose state since the Meron tragedy. As I’ve already written in this space, Michal is a fount of inspiration, of steadfast emunah and bitachon, as she goes through this excruciating nisayon. We’re privileged to catch some droplets of that fountain when she sends out an email message every few weeks or so, updating those who’ve been davening for her young son’s recovery and having him and the family in mind in their tefillos.

“It’s the closing of a year of ‘Last year this time, Yossi was…,’ and ‘Last year this time we had no idea,’ and ‘Last year this time we took so many things for granted,’ and ‘Last year this time I hadn’t met so many wonderful, special people who care…’ “So many people have asked me how we stay positive, and how we have such strong emunah and bitachon. Lol, I’ve been asked ‘Have you always been like this?!’ Um…nope. Never really had to be…” For the Reits, “last year this time” has become symbolic of the life they once knew, the life they miss, the life of “normalcy” and routine. Still, even in their hardest moments, their emunah is mind-boggling. “Yes, there is pain,” Michal writes. “A lot. There is sadness. There is wishing it was all a bad dream. And of course there is davening and pleading to change things. But there is no anger, there is no questioning, and there certainly is no demanding to know whose fault it is or expecting someone to be punished for what happened…”

lways ending off on a positive note, Michal concludes, “Your tefillos mean so much to us, more than anything. As long as we know that Yossi is still being davened for, we can go through every day knowing that Hashem’s answer can still become a “yes!”

May all of us be inspired to count our blessings, and find joy in the routine season ahead.

n a m d e i r F y f Shif

WELL- PUT “We’re used to functioning. Yet, for the sake of ourselves and our loved ones, we must also choose to thrive.”

Miriam Carr, Cup of Tea WELLSPRING / IYAR 5782

CONTENTS

MAY 2022 IYAR 5782 ISSUE 76 Our next issue will appear on Wednesday June 15th iy"H.

WELL INFORMED 10

Springboard

Spiritual Eating

Torah Wellspring

Health Updates

LIVING WELL

FYI

Community

40 OT@Home 42

Fitness

Ask

TEARS OF JOY

Cup of Tea

Medical Saga

As Told To Roizy Baum

The Functional Dietitian

I was absent-mindedly sorting through a pile of mail in the communal lobby of my apartment building, checking for envelopes that had my name, when it suddenly hit me: The letters were so blurred I couldn’t discern to whom the envelopes were addressed.

Compass

DIY

WELLBEING 78

Emotional Eating

FAREWELL

SEASONED 8

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115 Random

Dietitians Debate and Inner Parenting will return next month iy"H.

80 SINCE HAR SINAI Wellbeing Feature By Shiffy Friedman Rabbi Zecharia Wallerstein zt”l left a legacy for Torah-guided emotional healing Here, we explore three themes regarding wellbeing and relationships that permeated his lectures, his life, and his being.

EXPERIMENT: ALLEVIATING HEADACHES Sample By Libby Silberman While painkillers treat the symptom and numb the pain, treating the root cause of the headache goes a long way. And that’s what we’ll be exploring today. This month, our lab samples consist of thirty-six frequent headache sufferers. Thirty-six brave individuals are determined to stop using painkillers and get rid of their headaches.

LIGHT BERRY CHEESECAKE The Kiddush By Malky and Yossi Levine Time for a healthier cheesecake! We’re changing a few ingredients to lighten up this classic dessert for all cheesecake lovers out there. The berry compote topping adds a delicious fruity flavor and enhances the beauty of the cake.

WELLSPRING / IYAR 5782

SPRINGBOARD

On Acid Reflux, Parenting, Sprouting and More

Joining the Lab

Close to My Heart

Thank you for such an incredible Pesach issue. The parenting panel was exceptional, and I’ve clipped it for future reference.

First, a huge shout-out to you for an incredible publication and an outstanding Pesach issue. I’m awed every time to see how you manage to collect such thought-provoking content and present it in such an appealing manner.

Issue #75: Sample

Additionally, I wanted to thank Libby Silberman for her amazing Samples each month. They’re funny, informative, and simply enjoyable to read. Is she accepting trial participants for future experiments? I’d love to join the lab. Much continued hatzlachah, Hindy, Brooklyn 10

WELLSPRING / MAY 2022

Issue #75: Parenting Panel

I found the parenting panel to be especially profound. Of course, as I’ve done with every mental health panel you’ve featured, I clipped it and hope to incorporate the countless pearls of wisdom within those pages. From each panelist, I came away with such direction and

insight regarding a subject that’s so close to my heart, as I’m sure it is for every parent. This is also the time to thank you for the insightful Inner Parenting column by Rabbi Ezra Friedman. It was only once I became a parent—and I’m learning more every day—that I realized how parenting is all about digging deeper inside ourselves. After reading every one of these articles, and then noticing how relevant they are to my parenting, I am able to engage in the work with more and more clarity. A tremendous yasher koach, L. M.

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Quick Question

SPRINGBOARD

Question: I’d love if you can list the most important vitamins or supplements you’d recommend every woman to take. With so many products to choose from, one can get lost (and broke) when they walk into a health food store these days… Thank you, M.K.

Answer: You’re right about the incredible selection and variety of vitamins and supplements that have become available to us. Since you didn’t specify what stage you’re at, here’s the general answer I give most women. (You can easily remember it through the acronym CBD, Clearly the Best Dietary supplement.) Vitamin C is vital for immune support and strength (I recommend pure C bio for under age 40); vitamin D is important for bone health, cell growth, and to absorb calcium; and vitamin B boosts energy and helps relieve stress, among other benefits. If you have any specific deficiency (e.g., iron) or a particular issue (e.g., with digestion, skin, or pain), you may need to take additional supplements to feel better. Wishing you a healthy summer! Take care, Miriam Schweid, health consultant and kinesiologist

Borscht for Baby Issue #75: Quick Question

Fermented borscht is incredibly healing for acid reflux. I give my babies one teaspoon and it nips it in the bud. It really bothers me to see babies suffering when a teaspoon of borsht can be so helpful. Baila Vorhand

I’m trying to experiment with making my own alfalfa sprouts. Have you ever done this? So far it seems to be failing and is producing what seems to be mold instead of sprouts! R. W. Libby Silberman responds:

Issue #70: Sample

Dear Libby, 12

WELLSPRING / MAY 2022

I’ve experienced moldy “crop” whenever my seeds were too wet, so you may want to try giving your alfalfa some more air. Happy sprouting!

Dear R. W., So disappointing to have your hard work go moldy!

Sprouting Alfalfa at Home

sources such as sproutpeople.org, gardenerspath.com, or sprout.com (there are hundreds of sprouting sites and blogs—try a few to find the one that talks to you).

You’re awesome for trying, but honestly, I’ve never sprouted alfalfa as it’s readily available in any supermarket and so cheap. If try

you specifically want to sprouting it, check online

Not at Face Value Issue #75: Sample

I am thoroughly enjoying Libby Silberman’s Sample column, especially those targeting methods of

The Page-Turners You Have Come to Expect by FAYGE GOLDSTEIN & CHAYA S. NEWMAN An engaging collection of relatable stories about Hashem’s kindnesses and breathtaking hashgachah pratis.

by L. PATZ Good (clean) fun for the whole family, this book will hold your attention from cover to cover.

by RABBI YERED M. VIDERS

by RIVKA FISHMAN

A refreshing and uplifting perspective on life—one that is filled with purpose and positivity, with gratitude, fulfillment, and simchas

“This is a welcome addition to the bibliotherapy list. It is recommended for ages 5 to 8 and also works well as a read-aloud both in and out of a classroom.”

ha’chaim.

Jewish Book Council BACK IN STOCK!

by RABBI GIDON ROTHSTEIN An analysis of themes that recurrently engaged Torah scholars from the 16th century to the present day.

by SARAH SHAPIRO A fabulous read—reflections on life, love, childhood, parenting, aging, infirmity, relationships, and more.

VISIT US ONLINE AT MOSAICAPRESS.COM Mosaica Press books are available for purchase at MosaicaPress.com and your local Jewish bookshop. WELLSPRING / IYAR 5782

The Doctor Is In

SPRINGBOARD

Question: My two-year-old son has lately become a really picky eater. He used to eat so well, but for the last few months he’s been refusing everything we give him. We try offering treats, distractions, and even toys at the table just to get him to eat a few forkfuls. He refuses it all and will only eat plain noodles, bread, or gefilte fish. What can I do to get him more interested in food?

Answer: Toddlers often go through a phase of picky eating as part of their development. They’re learning to say no and express their preferences for the first time. It is not unusual for them to eat only one or two things for weeks at a time. Often, they’ll eat well at breakfast and refuse any food for the rest of the day. It’s also common for toddlers’ tastes and preferences to change readily from one day to the next. Your twoyear-old can go weeks loving strawberries and then suddenly throw a tantrum at the mere suggestion of strawberries for snack. This is a normal part of toddlers’ emotional development. The most important thing is to continue to offer healthy foods even if your child consistently declines them.

distractions to encourage them to eat.

That said, there are definitely things you can do to make mealtimes less stressful for everyone.

That means avoiding the following:

• Choose what goes on the plate, but let your child choose the quantity that gets eaten.

• Whole hot dogs

• Avoid making special meals for your child and encourage them to eat whatever the rest of the family is having.

• Raw cherries with pits

• If they refuse, offer a piece of fruit; otherwise, the meal is over. Kids will generally not starve themselves and will eat when they are hungry. This may take some time; however, the key is consistency. • Meals should be a relaxing time shared with other family members. • Kids should not be punished for refusing to eat, and they should not be bribed with sweets, toys, or

Some things to keep in mind when offering food: • Offer the same foods the rest of the family is eating with the appropriate modifications to size, amount, and texture. • Meals should have a balance of vegetables, protein, whole grains, and fruits. • Avoid finger foods that could cause choking. Children don’t fully develop the grinding motion involved in chewing until they’re about four years old, so stick with foods that are small and easy to chew, and avoid those that might be swallowed whole and get stuck in a toddler’s windpipe. • Raw carrots • Raw celery • Whole grapes • Round, hard candy • Nuts • Popcorn Remember, picky eating is a normal part of child development and can be a rite of passage. Consistency and patience will pay off as your little one develops a refined and adventurous palate. Hatzlachah! Jennifer Berkovich, DO, FAAP Member, JOWMA preventative health committee

alternative healing. I am wondering, though, how reliable these experiments are when testing such a small cross section of people. One cannot conclusively say, for example, that craniosacral therapy isn’t 14

WELLSPRING / MAY 2022

effective for building one’s immune system just because one participant displayed no improvement. So, while the articles are fantastic, I’d recommend that readers not take the results reported at face

value. Personally, I’ve experienced tremendous success with craniosacral therapy for a huge range of issues, including chronic headaches and mild anxiety/stress. I have also enjoyed the new OT at

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Make the right choice now. Enjoy the benefits forever.

Set your child up for success. When a highly skilled and dedicated team of professionals collaborate on your child’s behalf holistic progress becomes an easy-to-reach goal with benefits that last a lifetime. • DIR/FloorTime Modality • Group Learning

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Question:

My daughter wants to cook with me, but things are so hectic around dinnertime. How can I start cooking with her in a way that works for us?

Answer: Cooking together with your child is a wonderful activity for several reasons. You spend time together, creating bonds over beloved family recipes—or chicken nuggets. It helps kids explore different foods and take pride in their work. And it doesn’t have to be complicated. Here are some ways to help make it more doable: • You never have to. While cooking together is great, if it happens at a hectic time, it won’t go well for anyone. • Cooking is an activity, like going swimming or kicking around a ball. Thinking of cooking with your kids as food prep is going to put you on the wrong foot. Rather, choose to do it at a time that works for you. • Make sure nobody is hungry. Give your kids a snack before cooking so everyone starts out in a good mood! • Cooking doesn’t have to be literal “cooking.” It can be assembling—like a salad from individual ingredients or even just a bag of frozen veggies dumped into a bowl and stirred. It doesn’t even have to happen at the counter. You can create a great setup for kids on the kitchen floor. This reduces the risk of falling as well as keeping the mess under control. This is for fun, so make sure it’s fun for everyone. And if it’s not working out, change direction. Yaffi Lvova, RDN

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

WELLSPRING / MAY 2022

Nutrition Nugget

SPRINGBOARD

Home column by Miriam Frankel, and I’m looking forward to more. Tilla Mendlovic, Spring Valley

First Vet the Therapist Although I enjoy reading your magazine, I’m not the type to write letters and I’d never have thought I’d find myself in this position. But, as they say, life has its twists and turns and I feel it’s important to share a personal painful experience with your esteemed readers and possibly help them avoid the pain I am currently going through. I consider myself to be a typical frum mother. I’d be the first to admit that my husband and I are not perfect. Our home is built on “old world” values and attitudes that we absorbed and may need to be adjusted to our emotionally sensitive generation. Nonetheless, our home provides a stable and calm base for a healthy and happy upbringing. As in any family, children can at times feel not fully validated, but there didn’t seem to be any serious hiccups in what was an essentially nurturing parent-child relationship. That was until I introduced my daughter to a frum healer/trauma therapist who I thought would provide her with the modalities to develop a more positive life attitude.

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Set a strong foundation now. Your child will thank you forever.

Set your child up for success. Every child has unique interests that should be used as a platform to motivate learning. At Eis Laasois, every moment is a learning moment and every incident an opportunity for growth. • DIR/FloorTime Modality • Group Learning

• Holistic Collaboration • Experienced Staff

We invite you to come over and see our state-of-the-art facilities. A visit to Eis Laasois will be all you need to make the decision.

718.303.9400 # 404 | visit@eislaasois.org | eislaasois.org

Williamsburg 22 Middleton Street Brooklyn, NY 11206

Borough Park 6202 15th Avenue Brooklyn, NY 11219

WELLSPRING / IYAR 5782

SPRINGBOARD

holding on to the feelings that we trigger trauma.

In addition to our own intense suffering, we’re watching our daughter experience a mountain of hurt, pain, and grievances that with some open, healthy, and sensible communication could be greatly alleviated and a healing process could begin. If only she’d be encouraged to allow us in and trust us instead of insisting on distance and tenaciously

Upon my inquiry with respected community leaders, I became aware that our situation isn’t an isolated incident but an unfortunately common occurrence. It is this knowledge that compelled me to write this letter to warn readers to carefully research a therapist before introducing your child to them.

I would be the first to listen, validate, and understand her pain if she would only be open to open communication and to free herself from the need to hold tight to her perceived and actual grievances. Still in all, both my husband and I dearly respect her. We desperately want to have an open talk and closer relationship with her, yet we struggle to find any pathway to do so. The door is firmly shut.

Simply being frum doesn’t mean

they possess the true Torah hashkafah that cherishes the vitally important parent-child relationship. It is through our relationship with our parents that we connect to Hashem, preserve our mesorah, and ultimately live a fulfilling and rewarding life. I would strongly encourage you to find out if the therapist is a wholesome role model in their own spousal and parental relationships. Please, for your children’s sake, before you select a therapist for them, do due diligence and check references carefully. They will significantly shape and mold your child’s mindset and your family’s future—hopefully in a very positive way. For support and questions on the topic, I can be reached at connectedmom613@gmail.com. Name withheld upon request

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.

WELLSPRING / MAY 2022

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.

It was with her that minor grievances toward her parents became stoked and amplified. An otherwise warm parent-daughter relationship became frosty and challenging. I was now the problem and thus treated with distance. Communication has become highly strained and limited to what is absolutely vital. My daughter felt it necessary to put strong boundaries in place, which have limited our interactions to the functional and logistical. All warmth and spontaneity has been snuffed out of our relationship.

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Mainstreaming feels good now. But what will feel good forever?

Set your child up for success. What is often overlooked in a mainstream classroom, is duly addressed in Eis Laasois. Give your preschooler the skills for life so that he/she is ready to be mainstreamed and ready to learn. • DIR/FloorTime Modality • Group Learning

• Holistic Collaboration • Experienced Staff

We invite you to come over and see our state-of-the-art facilities. A visit to Eis Laasois will be all you need to make the decision.

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Williamsburg 22 Middleton Street Brooklyn, NY 11206

Borough Park 6202 15th Avenue Brooklyn, NY 11219

WELLSPRING / IYAR 5782

Some gifts last a lifetime. Sending your child to Eis Lasos is giving them the gift of believing in themselves. The unique Eis Lasos approach instills confidence in every child. It injects the belief that they are ‘able’. Eis Laasois is the clarion call for children that says: “It’s time for you to do. You can learn. You can achieve.” And they do. • DIR/FloorTime Modality • Group Learning

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We invite you to come over and see our state-of-the-art facilities. A visit to Eis Laasois will be all you need to make the decision.

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Williamsburg 22 Middleton Street Brooklyn, NY 11206

Borough Park 6202 15th Avenue Brooklyn, NY 11219

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SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS

A Pure Mouth Chazal give us a fascinating insight into an aspect of Moshe Rabbeinu’s preparation to make himself fit to speak with Hashem and stand on Har Sinai to receive the Torah.

The Gemara in Sotah (12b) tells us that after Miriam followed the infant Moshe as he floated down the river and watched as Basya pulled him out of the water, she asked if it was necessary to obtain a Jewish wet-nurse from whom he would feed. The infant Moshe, through Divine inspiration, refused the milk from Egyptian women. The Gemara teaches that it was not fitting for the same mouth that would speak with the Creator of the universe to nurse from women who ate nonkosher food, thereby causing Moshe to taste the treif transmitted through the milk. Even as an infant, Moshe was preparing himself to communicate with Hashem and be the transmitter of His Torah. However, the halachah states that it is permissible for a Jewish child to nurse from a non-Jewish woman (Rama, Yoreh Deah 81:7). The nonkosher food the wet-nurse consumes does not render her milk treif. Nonetheless, the halachah says it is certainly preferable for a Jewish child to feed from a Jewish woman who only eats kosher food. The commentators therefore conclude that this is the reason Moshe refused the Egyptian wet-nurses. It wasn’t a kashrus issue per se; rather, he was inspired to elevate himself by ensuring a higher

level of sanctity when it came to the food (milk) he put in his mouth—for he would use the same mouth to communicate with Hashem and teach Torah to Klal Yisrael. This lesson is very appropriate for us as we approach Shavuos. Not only must we maintain our exemplary standards of kashrus, we should also understand that the quality of the food we put in our mouths has a direct impact on our physical health and spiritual wellbeing. We use our mouths to learn and pray. These are sublime acts that give us the opportunity to transcend the mundane. Should the same mouth that communicates with our Father in Heaven blurt out hurtful speech or consume foods that are detrimental to our wellbeing? “Maaseh avos siman l’banim—The actions of our fathers are indicators for the children.” Should we not learn from Moshe that even if something is technically kosher, it might still not be in our best interest to eat? We can’t claim ignorance of the harmful effects many non-nutritious foods have on us. Should we not do all we can to elevate our bodies to best be able to carry out the commandments Hashem has given us? Let us internalize this lesson from Moshe’s youth, and use it to inform our choices regarding our eating behaviors.

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 / MAY 2022

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WELLSPRING / IYAR 5782

TORAH WELLSPRING By Rabbi Ezra Friedman

The Beauty in Toiling This is the time that’s auspicious for growth

During the days of Sefiras Ha’omer, we’re granted a unique koach of perfecting our middos, as the sefiros corresponding to the seven weeks imply. Whether it’s in the area of chessed, gevurah, tiferes, or the other positive attributes, this season is auspicious for character development. 24

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The sefarim explain the connection between these weeks and avodas hamiddos. During this period of time in the first year of our nation’s history, Klal Yisrael experienced a marked transition. During yetzias Mitzrayim, the start of the Omer, they were granted a blinding glimpse into Hakadosh Baruch Hu’s greatness, His omnipotent capacity. With their own eyes, they witnessed untold miracles the world had never seen before. Until the point of their redemption, Klal Yisrael had plummeted to the 49th level of tumah. This meant that essentially, they were completely disconnected from Hashem, completely lacking in faith. Surrounded by a nation that exemplified

kochi ve’otzem yadi, ruled by a monarch who professed to possess more power than the Creator, Rachmana litzlan, they were almost entirely submerged in this culture. Then, in the blink of an eye, they were suddenly catapulted toward the ultimate clarity. Even the maidservants at krias Yam Suf were able to point at Hakadosh Baruch Hu and proclaim His irrefutable existence. The nascent nation experienced a spiritual high during this momentous period—believing with complete faith that there’s a G-d who has an exact plan for them and His world. But very soon after, Hakadosh Baruch Hu brought the Yidden down again. This time, was His message to them, you will climb the ladder toward greatness on your own; you will come to this crystal-clear emunah by the sweat of your brow. When faith is “thrown” at us and we haven’t toiled to acquire it with our blood, it’s virtually meaningless. But when we work toward obtaining emunah, that’s a true kinyan. It is then that it becomes truly ours, embedded in our being for eternity. Using a prosaic analogy, if I gave someone a million dollars, that someone might be quite lucky, but the money isn’t really his. It’s my money that’s currently in his possession. But when that same million dollars is earned after hours and hours, and months and years of effort and toil, the millionaire feels he’s ac-

quired something. Days of Blossoming This, in essence, is the purpose of our existence in this world. Hakadosh Baruch Hu could have just gifted us with an eternity in Gan Eden, allowing us to bask in the Shechinah as a generous but undeserved reward. But in His wisdom, He understood that only if we earned it, only if we acquired it by the sweat of our brow, would we feel ourselves worthy of it—and that it’s ours to keep. Throughout our life, Hashem offers us glimpses of the spiritual greatness we can achieve. These are the “little” gifts He throws in, much like the height of emunah He temporarily allowed Klal Yisrael to reach—and these enable us to experience on some level what it’s like to feel that clarity. Whether we find ourselves engaging in a good, connected tefillah or we feel an indescribable high after performing a mitzvah—a sense of greatness—these are the opportunities He sends us so we can see and taste the pleasure that’s available to us when we toil our way to obtain it. They are glimpses of spiritual clarity that take us high up, and remind us that when we’ll do the work, including avodas hamiddos, it will become ours. The days of the Omer encapsulate what is essentially our life experience.

We started out at the peak in Mitzrayim with blinding clarity and were then brought back to “real life”—the 49 days during which we toiled to acquire the capacity to stand at Har Sinai. And during all this time, we’re counting. We’re longing to feel that connection we experienced at the Pesach Seder; we’re pining for that spiritual high. On Pesach, the Yidden sacrificed a minchah comprised of barley, and on Shavuos, the korban consisted of the shtei halechem, wheat. Commenting on this differentiation, the Aruch Hashulchan explains that barley is animal fare, implying the rung we’re still at on the spiritual ladder. But, once we reach Shavuos, we’ve hopefully been transformed into human beings, which is reflected in the korban of wheat, a more elevated grain considered more fitting for human consumption. Citing the Ari HaKadosh, The Imrei Emes notes that just as all produce and flowers grow most during the days between Pesach and Shavuos, the season of spring, the nefesh too has the greatest capacity to grow in this time. If we put in our efforts, these are days of blossoming. So, What’s the Work? Now that we’ve established that this season is especially auspicious for self-growth—if

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TORAH WELLSPRING

we choose to do our part—the question is, what’s my part? For the farmer or gardener, the instructions are simple, but what’s the work that’s cut out for us? Often, we find that terms like “self-growth” or “character development” overwhelm us. The process seems daunting, if not impossible, and thus induces despair. This aversion we harbor may emanate from a misconception we have toward avodas hamiddos: a belief we must become someone we aren’t. We believe we must shed the “negative” parts of ourselves and take on a new persona. When we believe there’s a part in us that’s tainted or faulty that we must get rid of, of course we start feeling despair at the thought of it. That, indeed, is an impossible goal to achieve.

When faith is

But the truth is otherwise. The truth is that at our essence, we are G-dly. At our essence, we are perfect. What avodas hamiddos entails is not to become someone else, but the actual opposite: it’s returning to who we really are at our essence. It’s not about acquiring that which we don’t yet have, but rather about coming closer to what’s already there.

when we work

The more we realize that the negative deeds we’ve committed or negative patterns or habits we’ve developed are not us, and the more we connect to our true inner beauty, the better people we become. Yes, it’s true, we’re human beings, and by virtue of our humanness we will stumble, but that’s not who we are. In fact, our avodah is to identify all that sheker we’ve been feeling about ourselves, all the negative self-perceptions we’ve been harboring. By acknowledging our false self-beliefs, we are able to come closer to see our true essence, to connect to our inner beauty. When we get to know ourselves— really—this inner beauty shines forth. It starts driving our every 26

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“thrown” at us and we haven’t toiled to acquire it with our blood, it’s virtually meaningless. But toward obtaining emunah, that’s a true kinyan.

deed, our every thought, and our every interaction with others. We start living on a different plane, and we begin to discover our true ratzon. It’s when we reach this place that we start to get to know ourselves, to explore what we really want. Incredibly, what we find is that our true retzonos are beautiful. As long as we approach self-work from a negative viewpoint, we’re frightened to look inside ourselves. We’re frightened to face that mean,

horrible, ungrateful, unholy, deficient person we’ve been telling ourselves we are, and to face the retzonos that emanate from such an essence. But when we truly recognize that no, this can’t be our essence, our perspective toward this work takes on a sense of excitement. Find It in You With this understanding, we grasp the deeper essence of Sefiras

Ha’omer. It’s a time when we don’t go out on a search to acquire the trait of chessed. Rather, we look inside ourselves to uncover this place within, to connect to and nurture it. We find the netzach within, the hod, the malchus. These are all middos of Hakadosh Baruch Hu that are embedded in our own chelek Elokah mima’al. The work of sefirah is to un-

cover our own penimiyus, our inner core in all its beauty. It’s when we meet this place within that is pure and holy, that wants only good, that we are able to finally reach the point of “na’aseh venishmah.” This reaction was a result of Klal Yisrael’s connection to their inner selves, of coming to the realization that this is what they truly

want at their essence. Unlike the nations, who turned away this gift, the am hanivchar connected to that place within that wanted only purity and G-dliness. It’s the place all of us can connect to, especially during these days. May we all merit to find our pure essence within, to connect to it and live with this clarity all our days.

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

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UPDATES By Esther Retek

The Lollipop Prize Your Child,s Relationship With Food Depends on Yours Much has already been written in these pages on the habit of turning to food as a response to emotions and how this impacts our relationship with food. The big question is how this cycle begins. Now, a new study published in Journal of the Academy of Nutrition and Dietetics shows that the tendency to turn to food for emotional comfort is largely rooted in what children see their parents doing. So if you’re not motivated to change your habits for your own benefit, you may want to consider how they can impact your children. The study, conducted by Aston University in Birmingham, questioned 185 mothers of young children about their own eating habits and those of their children. The survey included questions, such as how much the mothers and their children ate in response to their emotions. They also asked how motivated the children were by food and how often they asked for food throughout the day. Another essential question was whether the mothers used food to reward children for good behavior or had forbidden or restricted foods in the house during certain times. These two points were important in the study because both practices make children more interested in food and have been associated with emotional eating in children. 28

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Not surprisingly, the children who showed more signs of emotional eating tended to be those whose mothers showed higher indications of emotional eating, too. The researchers suggested that mothers who practice emotional eating inadvertently transmit these habits to their children. Study co-author Claire Farrow, a professor at Aston University’s School of Psychology, said the study demonstrates that the way children develop eating behaviors is very complex, and that emotional eating habits form from a very young age. Withholding food isn’t the solution for kids, the researchers said. The findings also suggest that “restricting food in front of children who are already more motivated by food tends to backfire and makes children crave restricted foods even more.” Some children showed signs of emotional eating while their mothers did not, so the researchers concluded that it’s not all about watching Mom eat; some children do have a greater innate tendency toward emotional eating. Seems like not everything is Mom’s fault, but it’s definitely a good idea to be more careful with our eating habits, both for our own sakes and our children’s.

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WELLSPRING / IYAR 5782

UPDATES

Killing the Good Guys? The effects of antibiotics on an infant’s gut While a one-time regimen of antibiotics is considered relatively mild with little side effects, new research is now highlighting the effects just a single course of antibiotics given to an infant can have on the gut system long term. Published in Journal of Fungi, a study completed at the University of Helsinki revealed the effects of a single course of antibiotics on the infant’s gut. The researchers studied infants who were suffering from a respiratory syncytial virus (RSV) infection and were thus receiving antibiotics for the first time. Some of the children were given antibiotics due to complications, while others were received no antibiotics throughout the trial. The difference in their gut bacteria was seen as early as six weeks following the start of the antibiotic course. The gut bacteria of those who received antibiotics were observed to be out of control and multiplying differently. “The results of our research strongly indicate that bacteria in the gut regulate the fungal microbiota and keep it under control. When bacteria are disrupted by antibiotics, fungi, Candida in particular, have the chance to reproduce,” says PhD student Rebecka Ventin-Holmberg from the University of Helsinki. 30

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The new findings highlighted the importance of being careful with medication. Antibiotics are currently the most commonly prescribed drugs for infants and presumed to be harmless. However, they cause changes in the gut microbiota at its most important developmental stage. Furthermore, the study found that these gut changes in an infant tend to be more long term compared with those of adults. “Antibiotics can have adverse effects on both the bacterial and the fungal microbiota, which can result in, for example, antibiotic-associated diarrhea,” Ventin-Holmberg says. She also mentioned that antibiotics given at such a young age increase the risk of developing chronic inflammatory diseases, such as inflammatory bowel disease (IBD), and general obesity. While the effect of antibiotics has been previously investigated, there has been less research on fungal microbiota and how it affects the gut, so this is a new effect to consider. Is avoiding antibiotics always the answer? No, but it should definitely be given with more caution and under the guidance of a medical professional.

UPDATES

Tip

20 in a series

Well Spent

Healthy Snacking With the weathers shifting we’re starting to enjoy the outdoors and spend less time indoors. This change is often accompanied by extra snacking, as the kids use more energy and need to fill up—but quickly. Here are some budgetfriendly snack tips for this season and beyond.

1. Marketed “Healthy” Snacks: The aisles are bulging with treats, promising to be 100 percent natural and organic. Although these treats can be enjoyed from time to time, relying on them for daily snacks will cost you a pretty penny. Instead, turn to your own homemade snacks that are nutritious and healthy. Energy balls, granola bars, and fruit leathers are some wonderful easy-to-make options. 32

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2. Nuts:

3. Ices:

Nuts are perfect for healthy snacking, but so expensive. Be conscious of the nuts you choose because they vary greatly. In general, walnuts are the cheapest option and are packed with omega-3 fatty acids, making them a super healthy option. Raw nuts are also usually cheaper than their roasted and salted counterparts; once you develop a taste for the raw ones, you’ll never look back at the other options. Or, you can roast and salt them at home.

Making your own ices is a no-brainer. They’re so much less expensive than the store-bought ones, and you can have endless fun concocting them. Now that frozen treat season is officially here, I make it a habit to freeze juice, smoothies, or plain water every night so they’re ready the next day.

4. Fruits and Veggies: Fruits and vegetables make great snacks— when they’re handy! If you don’t want to be left with mushed cucumbers, soft peppers, or browned grapes, cut some of them up as soon as you buy them so they’re easily accessible for hungry people rummaging through the fridge.

WELLSPRING / IYAR 5782

ALTERNATIVE VIEW

BY FAIGY SCHONFELD

HAIR LOSS HAIR LOSS IS AN ISSUE MANY AMERICANS STRUGGLE WITH, WITH VARIOUS PRODUCTS PROMISING EXCELLENT RESULTS FOR REGROWING HAIR. TOO OFTEN, HOWEVER, THESE ARE EXPENSIVE SCAMS THAT CAN ACTUALLY BE DETRIMENTAL TO YOUR HEALTH IN THE LONG RUN. BUT THERE’S GOOD NEWS, TOO: VITAMINS, HERBS, AND LIFESTYLE CHANGES HAVE BEEN SHOWN TO REDUCE HAIR LOSS AND ENCOURAGE HAIR GROWTH.

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CAUSES

TREATMENT

A lot of things, actually.

Since hair grows from a healthy follicle, we first need to take stock of the condition of the scalp and what’s causing the hair to fall out in the first place. A good place to start is by getting rid of all your toxic hair products and replacing them with natural and plant-based hair care. Read labels carefully. The term “natural” isn’t regulated, so junk-laden products may claim to be natural simply because they include an essential oil or two.

For starters, the typical American diet—laden with sugar and carbs and harmful fats—is known to contribute to hair loss and breakage. Stress is another biggie, whether physical or emotional, and potentially contributes to hair loss in several ways. Hormone issues can trigger hair loss, as well, as can deficiencies in certain vitamins, such as E, D, and A. Some antibiotics and steroids affect hair health, too. Additionally, many people have bad reactions to the junk hiding in shampoos. Toxic ingredients, such as sodium laurel sulfate (kerosene based) or propylene glycol (a base for antifreeze), corrode hair follicles and have been proven to impair hair’s ability grow. Two chemical culprits found in city water—chlorine and fluoride—are also known to cause hair breakage, shedding, and clogged follicles.

Test your vitamin levels and keep an eye out for thyroid issues, as an imbalance can affect hair loss, and this can be restored with proper supplementation. A good filter for the shower is always a good idea as chlorine and fluoride do not belong on your hair—and certainly not on your skin, where they get absorbed into the bloodstream. Regular exercise is always beneficial for overall health and to reduce stress levels, as well as drinking plenty of water to flush toxins from the body. And of course, load up on the right foods to give your body the essential nutrients it needs.

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ALTERNATIVE VIEW

DIET If you want strong, healthy hair (and a strong, healthy everything else), you may want to think about adopting a whole-food diet, abundant in vegetables, healthy oils—like coconut and olive—nuts, seeds, and low-sugar berries. Think good fats, whole grains, and organic produce. Flax and chia seeds are super-beneficial because of their high essential fatty acid content. If hair loss is the result of hormonal imbalance, you may want to try foods such as rice, potatoes, yams, apples, and alfalfa. Drinking water can help grow your hair. Since the hair shaft is comprised of one quarter water, drink at least 4–8 cups of water every day, to stay hydrated and grow healthy hair. Although adequate amounts of protein are important for healthy hair, overindulging in animal protein and dairy can contribute to balding and weak hair due to acidic blood. Unhealthy fats are common offenders that congest hair follicles. Then, of course, there’s alcohol, sugar, and junk food that need to go.

VITAMINS AND MINERALS 1. Vitamin C is essential for healthy hair, so aim to incorporate citrus fruits like oranges and lemons, or green peppers. Some suggest a dosage of 1,000 to 3,000 mg of vitamin C per day. 2. B vitamins, like biotin and the complex Bs, are needed to grow hair. B3 helps with circulation to the scalp, thereby stimulating hair growth. You may want to try a B complex supplement. 3. Iron increases circulation in the scalp as well, so it’s a good idea to include foods high in iron in your diet (liver, anyone?). 4. Vitamin E, another nutrient necessary to grow hair, can be taken internally or applied to the scalp. 5. Vitamin A works with the fat synthesis in hair follicles, contributing to hair growth as well as that vibrant glow. Foods rich in vitamin A include eggs, carrots, squash, and kale. Other supplements, such as magnesium, omega-3, and vitamin D, may also be helpful. For hormonal imbalance, there are hormone adaptogens like ashwagandha and rhodiola. Consult with an experienced practitioner to find out which supplements are right for you.

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REMEDIES

SINCE HAIR GROWS FROM A HEALTHY FOLLICLE, WE FIRST NEED TO TAKE STOCK OF THE CONDITION OF THE SCALP AND WHAT’S CAUSING THE HAIR TO FALL OUT IN THE FIRST PLACE.

Enjoy some rosemary tea. Having a cup every day may help improve circulation in the head. Some recommend taking ginseng to promote hair growth. Ginseng contains active compounds that are said to stimulate hair follicles. Others claim that rinsing hair with nettle vinegar lessens hair loss. Echinacea is also touted as effective in combating hair loss and nourishing hair follicles. Homeopathy may also be helpful for this issue. See a qualified homeopath for diagnosis and treatment. Aromatherapy, always an enjoyable and soothing option, may be worth a try as it may help relieve hair loss. Blend two drops of essential oil in one tablespoon carrier oil, such as coconut or olive oil, and massage into scalp. Essential oils including rosemary, cedarwood, lavender, and thyme are said to stimulate blood flow and hair growth. Apply the oil mixture nightly. Aloe vera gel is also soothing and helps restore the pH balance of the scalp, encouraging hair to grow. Plus, aloe helps the hair retain water, which is important in nourishing hair. Like with everything else, the formula for healthy hair is pretty straightforward: eat well, drink lots of water, exercise, sleep, and stop stressing. That may be easier said than done, so I’ll leave you with this: we all know it’s Hashem Who instructs each hair follicle to grow hair. So why not ask Him to please do just that?

WELLSPRING / IYAR 5782

WELLSPRING COMMUNITY

Restoring Taste and Smell

In this space, we feature a health-related question or predicament submitted by a Wellspring reader. Fellow readers are invited to participate in the conversation by sharing their tried-and-true advice and suggestions. Join the community!

Since I had COVID-19 last year, I still haven’t fully regained my senses of taste and smell. I would appreciate hearing what has worked for others in this predicament, as this is seriously impacting my quality of life.

My brother who suffered from losing his ability to smell and taste for a while followed this method: He prepared a mixture of ¼ cup fresh ginger juice diluted with water (because of its sharp taste). He drank this mixture three times a day — not on any empty stomach. Finally, after following this for a few days, his senses of smell and taste returned. -P.G., Monsey 38

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I have no scientific evidence for this suggestion, except that it actually helped my sister. Over a year after she'd lost her sense of smell, she chanced upon a suggestion that the clear ocean air can remedy one's sense of smell. Figuring she had nothing to lose at that point, she went to the beach for a full day (even taking a laptop computer along to do her work!). She returned home that evening with her sense of smell perfectly restored! - Aliza U., New Jersey

- A Wellspring Reader

It’s over a year already that my sense of smell is not fully back yet, but I’m seeing gradual improvement over time. I would say about 80 percent of it has returned, so I’m just giving it some more time. I religiously take zinc and vitamin D, which are supposed to help. With regards to taste, I find that adding lots of sauces and spices to the foods that I can’t taste properly helps. - Chaya M., Far Rockaway

Recently, a popular method by Dr. Kevin Ross to restore the sense of smell and taste went viral. I haven’t tried it personally as my senses returned within a few weeks, but others have tried it and found it to work magically. In a short video on his website, covidtasteandsmellrecovery.com, he demonstrates the method. In summary, he associates the loss of these senses with phantom limb pain, which is ongoing pain in a given area when there’s no longer an organ there, i.e. when it’s amputated, which causes the brain to stop processing new information. He claims a similar phenomenon is what happens with the olfactory nerves and they need to be “woken up.” The process for doing so is the following: Place one hand over your heart and point the index finger of your other hand at the temple (the narrow soft spot just next to your eye socket). Then have someone flick the back of the head (somewhere in the center.) The flick is simply “waking up” parts of the nervous system. For issues with tasting, follow the same instructions but point your finger at the tip of your tongue. It seems strange, but countless people have reported instant positive results. Dr. Ross also mentions that zinc deficiency can also be a reason for the loss of these senses. - Anonymous

My wife and I both lost our sense of smell following our bout with Covid. A neighbor suggested that we use essential oils — specifically eucalyptus and rose, and baruch Hashem, we both got back our ability to smell within a week of the intervention. We smelled the oils for ten seconds per nostril three times a day. We shared this tip with other people and most saw a marked difference soon after. Don’t sniff the oil directly from the bottle as they can be too strong. Rather, pour some oil on a cotton ball or tissue and inhale from there. - M.B.

I could not smell for almost a year-and-a-half. I saw a few doctors and tried some steroids. The doctors also recommended that I smell things with very strong smells to try to ''wake up'' those cells, but were skeptical that it would work. Their general conclusion was that there’s really nothing more to do and I probably won’t ever get my smell back because it seems that the cells had died. I almost gave up and tried to accept my “smell-less” reality. Surprisingly, after a year and half, the sense did return. I wish the same for you! - S. Perl, Jerusalem

Next Up: My 11-year-old daughter sweats profusely. She’s been complaining about it and mentioned to me that she's embarrassed that her shirts are always wet under the arms. She sweats all year round, but it gets worse in the summer, even when she isn’t active. Any ideas to help her feel more comfortable? Want to share what worked for you with a fellow Wellspring Community member? Send your response to info@wellspringmagazine.com.

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

I don’t have any personal experience on the topic but I remember reading the following from Dr. Sam Huh, Chief of Otolaryngology at the Mount Sinai Brooklyn Hospital. He writes that patients can retrain the nose by smelling five strong scents — such as cinnamon, citrus, garlic, rose, or lavender — three times a day. Hope this helps you!

WELLSPRING / IYAR 5782

OT@HOME

Hyperactivity Doesn’t Always Equal

ADHD by Miriam Frankel, OT

3 strategies to help your child Children and adults who suffer from hyperactivity struggle daily. Sitting still in class, long car trips, or waiting on line at the supermarket can be so difficult.

can be added, like shaking the head. This changes the position of the body’s movement and intensifies it, making it more likely to satiate the craving.

While hyperactivity has become synonymous with ADHD, this characteristic can be symptomatic of a sensory integration issue. A child who is hyperactive, constantly running, jumping, and moving around could be struggling with sensory processing disorder (SPD). Such a child craves sensory information, and one way of satiating this need is with movement.

3) Introduce a movement in a completely different plane of the body. For someone who usually keeps vertical and only runs and jumps, as hyperactive children tend to do to keep moving, try one of these fun activities or movement in the horizontal plane:

One treatment method for hyperactivity involves treating the vestibular system so that over time, the child’s sensory need for movement will decrease and they will be able to keep still. Here are three strategies to help those who are vestibular seeking feel satiated. 1) Increase the duration of a repetitive movement. If the child engages in an activity for an hour a day, increase it to an hour and a half. This strategy works best when done hand in hand with the exercises below. 2) Intensify the movement. Instead of just running back and forth or simply jumping, whereby the body is only in a vertical position, an ear-to-ear movement

a) Put pillows and blankets in a pile, or use them to build a tent or fort, and crawl over and under them. b) Have them lie on their back on a couch or bed with their head hanging off upside down. c) Repetitive rolling on the floor. Or try one of these lively exercises for movement that is rotary: a) Somersaults b) Spinning in different directions on an office chair, spin disc, or a lazy Susan. By observing your own or your child’s movements, you may now identify hyperactivity as a symptom of SPD. Armed with that understanding, you can look into the arsenal of tools and treatments available that will provide the necessary vestibular input.

Miriam Frankel (formerly Manela) is a highly sought-after occupational therapist who specializes in treating mental and behavioral challenges in both adults and children. She is the founder and director of both her private clinic in Passaic, New Jersey (The Thrive Group) and an online learning platform (online-bloom.com) where parents, caregivers, and educators can access the tools they need to help their struggling children from the comfort of their homes.

WELLSPRING / IYAR 5782

FITNESS

THE HEAT ON HIGHTEMPERATURE WORKOUTS

By 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 / MAY 2022

HAVE YOU HEARD OF THE “HOT” NEW TREND? WELL, THAT HINT GIVES IT AWAY. Braving the heat for a tough workout is nothing new. Hot yoga, the original heated workout movement, has been a popular trend in the United States since the 1980s. In recent years, we’ve seen an explosion of new fitness classes and formats boasting the benefits of working out in extreme heat. The new trend of heated workouts has been emerging fast and furious in the fitness world, combining typical exercise classes or machinery in a heated setting. Temperatures are set from as high as 75–80°F to a scorching 105–115°F in some cases. Heated exercise cabins and classes have become increasingly popular, with promises of exponential results in calories burned compared to standard-temperature workouts. Further benefits include detox, increased flexibility and mobility, reduced stress, healing wounds, and building the immune system, among others. But how safe and effective are they really? Here are some opinions from those who’ve researched the matter. Maureen MacDonald, a professor in the department of kinesiology at McMaster University in Hamilton, Ontario, who recently published “Effect of Heat Stress on Vascular Outcomes in Humans,” notes that exercising in a heated setting puts a greater load on the cardiovascular system, thus speeding up the heart rate. This is because the body is sending blood to existing muscles as well as trying to maintain control of the heat load. In her study, MacDonald concludes that there may be some cardio benefits to heated exercise environments, which is good news for those with joint issues, arthritis, or injuries who often look for lower-impact activities that won’t further damage their joints. Health experts, however, caution people to consult with their physicians before going ahead, as different ages and demographics react to heat differently. MacDonald also notes that none of the other claims regarding these workouts can really be substantiated without peer-reviewed clinical studies. In addition, she says that any detoxifying claims are myths, as the liver and the kidneys are responsible for that—heat or no heat. “Many of us intuitively associate ‘sweating it out’ with

getting rid of toxins, but any doctor will tell you that toxins aren’t just bouncing around in our colons, waiting to be eliminated through juice cleanses or sauna therapy. In fact, sweating too much can be dangerous, shedding nutrients we need to live.” Additionally, according to an excerpt from an article by the Annapolis Athletic Club, “Working out in heat will not cause you to burn more calories. You probably feel like you’re doing more when you’re dripping with sweat, but this is not necessarily true. In fact, the additional heat may actually prevent you from training as hard as you could in a more normal temperature. Most people will fatigue more quickly in the heat.” One benefit of heated workouts, however, is that they can serve as good conditioning to acclimate the body for outdoor races and events. Athletes may want to consider training in the heat to improve endurance. Jillian Michaels, a popular fitness trainer who has countless classes, videos, apps, and fitness programs to her name, is quite vocal about the topic. She vehemently denies any possible claims for detoxification through sweat, as only 1 percent of toxins leave the body through the sweat glands, as opposed to the liver, kidneys, immune system, lungs, and gastrointestinal tract—all of which are not improved in an overly hot environment, and can actually be compromised in cases of dehydration. Regarding the exponential calorie burn claims due to increased heart rate from the heat, Michaels says, “This is called a false positive. Your heart rate is elevated because it’s working harder trying to pump blood to the skin in order to cool you down. However, for exercise to be effective at calorie burning and improved athletic performance, increased heart rate is only relevant if it’s generated through effort-based intensity—not duress from environmental stress like extreme heat. If that was the case, then everyone who lived in hot climates 24/7 would be naturally fit—which is absurd.” These voices from the fitness aficionados, who largely refute most of the heated workout promises, are something to think about. If it’s still something you want to try, aim to do your research on facilities that have proper safety and health precautions in place, and that don’t promise you a pot of burned-calorie gold at the end of your 30-minute session. If you do decide to crank up the heat, speak to your doctor and make sure you get sound advice as to what and how much to drink and eat before, during, and after the workout. And, as usual, listen closely to your body, notice any signs of dizziness, nausea, or unsteadiness, and pause appropriately. Never push through something that feels wrong. Your workout should be enjoyable, easy, light, and fun. In other words, excuse the final pun, chilled.

WELLSPRING / IYAR 5782

WELLBEING FEATURE

$99.

WELLSPRING / MAY 2022

ASK THE NUTRITIONIST By Shani Taub, CDC

The Plateau Why can’t I lose weight? I’m hoping you can help me out because I feel like a failure. Since childhood, I’ve been struggling with my weight. I simply cannot lose weight. I try to eat healthy, eliminate most carbs, eat three proper meals, and include lots of fruits and vegetables in my diet, but I’m not making any progress. I work out daily and drink several cups of water, but nothing seems to be helping. I feel like giving up and just going back to the chocolate bars and potato chips I try so hard to avoid. My issues are not hormonal, and I’ve done a thorough bloodwork panel of my thyroid, the results of which came back fine. Can you shed some light on this, or am I a lost cause and doomed to forever be overweight?

WELLSPRING / IYAR 5782

ASK THE NUTRITIONIST

First, you deserve a round of applause for the commitment and effort you’ve invested up to this point. I admire your perseverance and desire to eat healthily, and with siyata diShmaya, you will succeed. This question is very common. In fact, almost every client starts their initial consultation with a story like yours. Before I answer your question, I’d like to note that as long as you’re leading a healthy lifestyle, even without losing weight, know that you’re giving yourself a gift. I understand that you’d like to lose weight too, and that’s something many of us wish to achieve, but it’s important to keep this in mind. Sometimes, as well, the weight goal we wish to reach is not realistic. I will answer your question with the assumption that you’re trying to reach a realistic, healthy weight range. From your question, it seems like you’ve been trying to follow different diet trends and general advice, but they haven’t been working for you. My first suggestion, therefore, would be to see a nutritionist who can guide you individually. Weight loss is a formula that needs to be personalized. Since everyone’s body works differently, there’s no one-size-fits-all answer. However, I will try to expand upon several points you mentioned in your question to give you some sense of direction and help other readers who are struggling with a similar issue. The first detail that struck me in your question is, “I try to eat healthy, eliminate most carbs...” This is a fundamental mistake, but one that many people make. Viewing a specific food group as the culprit and trying to eliminate it never works because the body needs all food groups to function well. Carbs, for one, are essential for hydration, among other benefits, which is critical for weight loss. It’s easy to see how this works in the body. Pour a cup of water onto a piece of bread and the water is absorbed; pour the water onto a piece of chicken and it all slides down. 46

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Also, keep in mind that weight loss and being healthy are two different goals. Of course, the end goal is always to maintain healthy lifestyle changes, but sometimes even “healthy” food choices can impede weight loss. The first example that comes to mind is that of a woman who recently came to me and presented a dilemma similar to yours. When we discussed her previous diet plan, she mentioned that her dietitian allowed her to have an unlimited amount of nuts. I explained to her that although nuts boast healthy fat, they are high in calories, and to lose weight she would need to limit them. With just this modification, the woman lost three pounds in the first week. Again, nuts might not be your issue. I’m simply offering an example of a healthy food that may trip up your weight-loss endeavors. Also, try keeping a food log to monitor exactly what you consume on a daily basis. We often don’t realize what we eat. “The weight-loss journey is like Pesach cleaning,” I like to tell my clients. “Every crumb counts.” The nibbling and the pecking make a difference, and so do leftovers. With regard to water, make sure you drink enough in ratio to your body weight, especially as the weather gets hotter. Another crucial point is to start focusing on the journey rather than on the end result. Although you desperately want to lose weight, focusing only on the goal causes you stress and frustration, which can greatly hinder your success. Instead, try to bring more joy and serenity into your daily life. Try to enjoy your meals without worrying about the food. As opposed to feeling deprived of the foods you can’t eat and wanting to go back to “the chocolate bars and potato chips I try so hard to avoid,” see yourself as providing your body with much-needed energy and with foods that are actually good for it. Look out for new healthy recipes and have fun experimenting with them. Better yet, take your attention away from food. Is there a hobby you can revisit and devote some time to? Spring is the perfect season to relax and enjoy the beautiful outdoors. It’s incredible to see and feel the difference positive emotions have on our entire being.

Spring Is in the Air Ahh…the smell of spring. Many people find that the spring and summer seasons make the weight-loss journey so much easier. The beckoning outdoors and social life can distract us from constantly thinking about food. The beautiful weather is perfect for outdoor exercise, too. Try to focus your attention on things other than food as you embark on your new weight-loss journey—or continue your old one with renewed energy. Meet with friends or family (not at the restaurant!) and enjoy the pleasant weather at a local park, lake, or bridge. Pair up with a friend and make brisk walking part of your daily routine. Take your children out with some cut-up fruits and vegetables to munch on while they enjoy the playground and fields. Listen to the call of spring. It’s encouraging you to revisit your commitments and try harder to incorporate some healthy habits into your daily routine.

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

WELLSPRING / IYAR 5782

SAMPLE

SAMPLE By Libby Silberman

WELLSPRING / MAY 2022

Alleviating Headaches Spring is here, and just because why not, I’m in the mood of changing things up a bit. You game? This month, instead of trying the efficacy of a particular modality, we’re here to try to solve the problem that’s been giving many of us a hole in the head. We’ve all had a headache at one point in our life. Make that headaches. Bad headaches even. You can recall the time when all you wanted to do was bang your head against the wall or immerse it in a bucket of ice water. Headaches are too common, and boy do they impede our functioning. And it’s not like you can really call in sick to your job (or children, not funny) when you have a headache. You get no sympathy and the worst pain. Of course, they tend to happen when you can least deal with them, obviously, because those times are the direct causes of the headaches. Stressful work situations, complicated family dynamics, sleep deprivation, Erev Yom Tov, and any hectic season in your life. That headache makes you irritable and you simply can’t think. And life is busy; who has time for it? Frequently, you push yourself and live with the pain, but more frequently, you barely get by. So you pop a pill. Magical relief! With time, you grow immune to your 400 mg of white dust. You up your dosage, and it’s downhill from there. Eventually, painkillers may stop working for you. They contain not-such-fun ingredients that can take their toll on your liver and cause other health issues. In the long term, painkillers are a bad friendship for you. You knew that, didn’t you? Your mother told you that when you were 16 after you stayed up all night studying for your geometry Regent, and you grabbed Motrin on your way out. Yes, my mother, too. And if you’ve had a migraine, sufferers can’t even find the accurate words to describe the intense pain. You’ve got my deepest sympathy. If painkillers aren’t your best bet, what are you to do when the headache hits? That’s where I come in, friends. While painkillers treat the symptom and numb the pain, treating the root cause of the headache goes a long way. And that’s what we’ll be exploring today. This month, our lab samples consist of thirty-six frequent headache sufferers. Thirty-six brave individuals are determined to stop using painkillers and get rid of their headaches. How will they accomplish that? They’ll use whichever alternative modality appeals to them. They’ll be offered four online resources and many ideas, and be given five months, after which they will report changes.

WELLSPRING / IYAR 5782

SAMPLE

The Experiment Which cure is most effective for curing headaches and migraines?

How It Went Over Here are some highlights from our lab samples’ reports:

Sara Malka, age 31: The idea that different foods can trigger headaches resonated with me because I suffered from various food allergies and sensitivities as a kid. Over the past few years, I’ve suffered from headaches and weakness. For this Sample experiment, I went to a naturopath who does testing, and it turned out I was extremely sensitive to gluten. I got off gluten and saw results within 3–4 weeks. I got my energy back. No more low draggy moods and headaches. Hooray!

WELLSPRING / MAY 2022

Chaya Liba, age 39: I was experiencing debilitating headaches that started after the birth of my last baby. I saw a doctor, fearing it was a blood pressure issue, but the doctor couldn’t find anything wrong with me. I could hardly function with 2–3 headaches a week that had me in bed all day. I tried reflexology, but it wasn’t effective for me. I decided to try craniosacral therapy which, according to reviews, is supposedly very effective for headaches. I went for several sessions, and I am gratefully headache free for the past three months.

Bina, age 34: I don’t suffer from headaches so severely that I’d do the serious interventions offered in the resources for this Sample, so I chose to take a homeopathic remedy called Hyland’s Headaches. I also ordered a special eye mask for headaches that I keep in the freezer and wear whenever I get a headache. Both have been wonderful in relieving my headaches.

Sara, age 54: I suffer from headaches frequently, and painkillers hardly help. I tried many of the modalities and some helped some of the time. I can’t say any of them were the magic bullet. This is what I tried for Sample: • Apple cider vinegar in a wet compress applied to my forehead • Orderly sleeping, drinking, and eating. I found that as soon as I neglect myself with late nights and skipped meals, I’m sure to get a headache. • Ice pack on my head on spot that hurts. This numbs the pain but doesn’t relieve the headache. • Vitamins. Not so effective. Magnesium is touted as an effective cure, but interestingly, I found that too much magnesium caused my headaches.

Eli, age 25: After suffering from headaches around once a week, I decided to get to the bottom of it. I started going to sleep at 11:00 PM each night—no easy feat when the guys are still hocking at Maariv. I also started drinking more water.

• Relaxing in a dark room. This only helps in the early stages of a headache. • Applying peppermint oil to affected area • Stress management. I’ve noticed strong patterns in when I get my headaches, though I don’t know how to minimize or avoid stress yet.

I felt a remarkable difference instantly.

Michaela, age 24:

Ilana, age 42: A family member was once helped significantly by a chiropractor, so I decided to try that for my frequent headaches. Most of my headaches occur when it rains, and others just on random days. My headaches are horrible; I can’t function for a few days. For this experiment, I saw a chiropractor when I had a headache. After the session, I felt like a different person. Since then, I see the chiropractor each time I have a headache. My headaches still come frequently, but now I know what I need to do to cure them instantly.

I suffered from terrible migraines in pregnancy and couldn’t take my usual painkiller. I started taking magnesium every day and slowly, the frequency of my headaches slowed down, and now I am completely migraine-free. The resource provided by Sample suggests that magnesium acts as an assistant to the circulatory system, improving blood flow (and hence oxygen flow) to my head.

WELLSPRING / IYAR 5782

SAMPLE

Baily, age 27:

Menashe, age 33: I used to get bad headaches after each weekend. I heard a lot about reflexology and read about it in a past Sample installment, so I went for five sessions of reflexology.

Bowen therapy helped me tremendously with migraine headaches. This therapy targets connective tissue and releases tension. I had six sessions of Bowen before seeing any improvement. I no longer suffer from migraines.

Simultaneously, I stopped eating white flour challah and I avoid cake and treats over Shabbos. I have been feeling a lot better, but I’m not sure whether it was the reflexology or diet change that made the difference.

Shua, age 48: I read the books Healing Back Pain and The Mindbody Prescription by Dr. John Sarno and observed a pronounced difference in my headaches (and other aches and pains I’d been having).

Mindy, age 22: I looked into food sensitivities and tried an elimination diet. I got off MSG entirely, and I avoid wheat flour and dairy as much as possible. I’ve seen tremendous improvement. I also tried applying peppermint oil, but it wasn’t so effective in curing my pounding headaches.

Rikki, age 29: I get bad headaches from too much screen time (unavoidable because I’m a graphic designer) and late nights. I tried the methods below with limited success. • Aloe heat lotion—purchased in the recent hype over aloe vera products

Pessie, age 30: I purchased a vitamin called B Neurol (Floris brand). I took it daily for one week and haven’t had a headache since.

WELLSPRING / MAY 2022

• Reflexology—may have helped, but I didn’t attend the full amount of sessions But really, I know that better sleeping habits is the answer. At the moment, I can’t make it happen, but it’s a future goal. (This proves that headaches will only go away when the root cause is treated, not the symptoms.)

What causes a headache? Lots of things. Stress, exhaustion, food or environmental sensitivities, poor posture, hormones, low blood sugar, constipation, and nutritional imbalance. It’s your body’s way of telling you that something needs to change. Listen to your body. Find out what’s bothering it. Frequently, you may know the answer yourself without having to try them all out.

As you may have observed, for many of the Samples, using alternative treatment (such as peppermint oil or reflexology) wasn’t nearly as effective as the interventions that targeted the source (such as going to sleep on time). Additionally, one treatment that helped many was the mind-body theory. Dealing with emotional stressors goes a long way in solving physical pains. Whether it’s the Sarno Method, therapy, or mindfulness, most headaches can be “thought” away by tuning into yourself and what you’re experiencing.

WELLSPRING / IYAR 5782

SAMPLE

More Headache Sagas Four individuals, who weren’t active Sample participants, shared headache cure success stories.

Chaya, age 24: I suffered from migraine headaches since my early teens, from once a month to twice a week. I used to miss days of school because I couldn’t stand the lights in school, the noise bothered me intensely, and I couldn’t concentrate on anything. I read up on the Sarno Method around two years ago and it has changed my life. I’ve had around six migraine headaches altogether in the span of two years! When I feel a migraine coming on, I follow his method of talking it through. I tell myself that although the pain is real, it’s stemming not from a physical place, but an emotional place. Sometimes, I verbally list the things that are bothering me; other times, I just think and acknowledge that I’m going through a stressful time or painful challenge, etc. I tell myself, “Body, dear, I don’t need a physical reminder of my emotional pain. I’ll deal with it differently.”

Yocheved, age 25: I’ve been suffering from migraines on and off for the past few years. They weren’t the terrible migraines that put you out of commission, but they were very painful. The only thing that helped me was taking 600 mg of Motrin and applying peppermint oil for temporary relief. During pregnancy, I really struggled when Motrin was off-limits. I started taking B Neurol in pregnancy and didn’t get another headache or migraine for a few months. I eventually stopped taking it consistently and only take it when I feel a migraine coming on instead of painkillers. I tried the Sarno Method a while back and found it really effective. Yet, it’s hard to keep practicing it, especially when I have a headache! I highly recommend this method if you’re able to really stick to it. Also noteworthy, I don’t get any headaches when I’m off wheat (spelt is okay). Problem is that it’s too hard to adhere to this strictly.

WELLSPRING / MAY 2022

Pinchas, age 29:

Moishy, age 28: I suffered from frequent headaches and while they weren’t terrible, they really disrupted my life. I used to take coenzyme q10, which is supposed to naturally solve the problem by helping oxygen get to the brain. I took it every day, and I saw marked improvement. As soon as I stopped taking it, the headaches returned. Eventually, I went for emotional help because I was feeling very stuck in my life. In one session, my frequent headaches came up, and my therapist mentioned that it was my body’s way of fighting change and activating my “flight” response to stressful situations. This opened a new world for me. As I read further into the subject, I realized how true it was. These days, when I go through challenging days, I tell myself, “I’m probably going to get a headache, but I’m okay. I can do xyz. The pain won’t make me run away. I’m not scared of you, silly headache,” and I literally have not experienced a headache since. (Four more Samples also reported that dealing with emotional pain helped them get rid of their headaches.)

Four years ago, when I was an older bachur in yeshivah, I attended the Possible You seminar by Rabbi Yom Tov Glaser. He demonstrated how one can rid himself of a headache without requiring external intervention. First, he announced that for the duration of the seminar (over a week), we were not to self-medicate by taking painkillers for headaches. The seminar participants protested that this was nearly impossible given the intensity of the seminar. He had an alternate way of healing, he told us. He asked the participants if anyone was suffering from a headache at that moment and would volunteer to be experimented with in public. A young man volunteered and joined Rabbi Glaser onstage. “Where’s the headache now?” he asked the volunteer. “In my forehead, between my temples.” “What color is it?” “Errrrm,” said the young follow, thinking hard. “It’s dark green.” “What shape is the headache?” The young man thought for a moment, and replied, “It’s a cylinder but has pointed edges. A little bit like a rocket.” “Good,” said Rabbi Glaser. “Where is your headache now?” “It’s moved slightly to the back.” “What color is it?” “Still dark green and getting brown.” “What shape is it?” “Um, sort of like a dome with a flat bottom.” Rabbi Glaser did several rounds of asking these questions, and the headache literally shrank and moved with each round. Soon, the headache was in his chin. It was a headache no longer! And then the pain disappeared. With correct focus and concentration, this method really works. I love this method of healing and it proves how a headache is all in the head.

WELLSPRING / IYAR 5782

SAMPLE

Here are some natural remedies we suggested our Samples try for curing their headaches: (sources: Healthline, Dr. Axe)

Ginger Use in tea or create a paste with ginger powder and water, and apply to your forehead.

Cinnamon Grind cinnamon sticks into a powder and add some water to make a paste. Apply it to your forehead and temples and lie down for 20–40 minutes. Wash it off with warm water.

Hot and Cold Treatment Apply an ice pack or cold gel pack to the back of your neck. The cool sensation will numb your headache. You can also use cold or hot compresses to relieve your headache by applying them to your forehead. For relief via heat, soak your feet in hot water.

Peppermint Oil Mix with almond oil (3 drops to 1 tablespoon) and apply to your forehead or wherever you feel your headache. Inhale pure peppermint oil. Its scent opens clogged blood vessels, which cause headaches, and regulates blood flow in your body. Make herbal tea by steeping a teaspoon of dried peppermint with boiling water for ten minutes. Add honey and drink slowly.

The Sarno Method Dr. John Sarno’s method is effective for many, if not most, physical symptoms. In a nutshell, he posits that physical symptoms are a manifestation of emotional repression or stress. Acknowledging this can remedy a headache. Read his books to get the full scoop on how this works.

Cloves Crush some cloves and place them in a little sachet. Inhale the scent in a dark room when you feel a headache coming on. You can also use clove oil mixed with coconut oil and sea salt by massaging the mixture on your forehead and temples.

Neck Stretches Lavender Oil Place lavender essential oil on a napkin and inhale. Alternatively, add lavender essential oil to boiling water and inhale the steam. 56

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Ease your headache by releasing tension in your head, neck, and shoulders. Move your chin upward and downward, left and right, and side to side. Rotate your head slowly and feel your muscles relax.

Basil Basil is known to have an analgesic effect. Place fresh basil leaves in boiling water and inhale the steam.

Apple Cider Vinegar Mix half a cup of apple cider vinegar with half a cup of water in a small pot and bring to a boil. Slowly inhale the steam. If your headache is coming from a sinus infection, you will feel instantly clearer.

Yoga Yoga and deep breathing have been proven to oxygenate and relax the body. Practicing yoga on a regular basis will likely prevent the occurrence of headaches.

Acupuncture A popular Chinese medicine technique that employs thin needles inserted in targeted areas of the body, acupuncture has been linked to a reduction in headache symptoms in many studies. Twenty-two studies conducted on 4,400 subjects proved that acupuncture was as effective as medication.

Vitamin B Complex B complex plays a variety of crucial roles in your body, but B2, B12, and B6 have been proven to reduce headache symptoms.

Avoid Strong Smells Limit Alcohol Intake Hydrate Properly Dehydration ranks high on the list of causes for headaches. When you start feeling a headache coming on, think whether you’ve had enough water that day. Drink plenty of water and your headache will likely disappear with 30 minutes to three hours.

There’s a strong correlation between drinking alcohol and headaches. If alcohol is a drink in your house and headaches are an issue, you may want to consider this one.

Coenzyme Q10 Available in capsule form at your local health food store, many people see improvement in headache symptoms after taking 100 mg CoQ10 every day.

Magnesium

Adequate Sleep Easier said than done, I know. Get at least seven hours of sleep each night on a consistent schedule, and cut out as much as 60 percent of your headaches.

Magnesium is an important mineral used by the body to fuel a variety of systems. Additionally, many have reported that magnesium supplements are effective at relieving headaches. Take approximately 600 mg per day, not only when suffering from a headache.

While not a remedy per se, this prevention can save you big time. Keep away from perfumes, strong-smelling cleaning detergents, and cigarette smoke.

Elimination Diet Get Pumping Engage in physical activity. A recent study including over 92,00 subjects linked consistent physical workouts to a significant reduction in headaches. Get those dusty sneakers out from the back of your closet!

Food intolerances and sensitivities can play out in the form of headaches. Try cutting out trigger foods for a minimum of four weeks at a time and see if you observe improvement. Common trigger foods include milk products (especially aged cheeses), chocolate, gluten, citrus fruits, and coffee.

Juicy Stuff! Ever wondered what a juice detox can do for you? Yeah, me too. There’s only one way to find out. Join me for a thrilling juicing challenge and have your results featured right here in an upcoming issue. (No worries, identifying details will be changed.) This is not a restrictive, juice-only detox. Rather, it’s a power-you-up, good-for-you juicing adventure. To participate, reach out to libby@wellspringmagazine.com by 5/29. 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!

WELLSPRING / IYAR 5782

CUP OF TEA

WELLSPRING / MAY 2022

Cup of Tea with

Miriam Carr Miriam Carr

LOCATION: Calgary, Alberta, Canada OCCUPATION: Wife and mother, Jewish educator, BIO wellness coach

PASSIONS: Judaism; helping women resolve eating and self-image issues; the great outdoors; her family

SHE WISHES PEOPLE WOULD KNOW: Intellect is not enough to motivate someone to do the right thing; choosing not to fear discomfort and difficult emotions is a crucial step to personal growth; developing self-love and compassion is the basis for lasting change.

By Libby Kasten WELLSPRING / IYAR 5782

CUP OF TEA

A fusion of passionate kiruv wife and sensitive life coach, Miriam Carr of Calgary uses soft tones and simple language to discuss a positive perspective on beauty and one’s relationship with food. The tranquility she exudes makes it easy to understand how women of all ages feel comfortable accepting her guiding hand on these often-sensitive subjects. 60

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After her own recovery from several eating disorders and underlying low self esteem, Miriam’s dream was to help women struggling with their own eating issues, along with the broader issue of negative self-perception. Yet, the time was not ripe and life was busy, as the young Carrs moved from Israel to Calgary, Alberta, Canada to fill a kiruv position. Several years later, with the onset of the pandemic, she viewed the development as a Heaven-sent opportunity to pursue her vision. Utilizing her previous training in life coaching, body positivity, and eating disorder recovery, her mission evolved into educating frum communities on these topics and helping people heal their eating and self-image issues. In her quest to really understand women’s current strug-

gles, Miriam conducted research through personal surveys and talking to anyone willing to share their experiences about their attempts to create changes in their physical appearance, health, or self-esteem. As she identified all the common pitfalls in real time, along with thoroughly investigating the Torah outlook on beauty, health, and self-perception, then combining it all with her education and training, the “BIO” approach was born. Miriam uses this method to guide women to slowly yet consistently develop lasting self-respect, self-love, and self-care, which builds the foundation for any change — whether physical or spiritual. With the gentle passion of someone who’s been on the other side of the fence, Miriam explains the logic behind

WELLSPRING / IYAR 5782

CUP OF TEA

“BIO” — Beautiful Inside Out. “When you love yourself unconditionally,” she explains, “you take care of yourself properly, and are kind to yourself just as you would be to another person.” With clarity and empathy that indicates the personal resonance of this topic, she shares the importance of getting it right in all three spheres — emotional, physical, and spiritual — in order for a woman to achieve true wellness.

method set up for failure, simply since it isn’t a long-term, sustainable solution. This is both because the weight will be gained back eventually and, more importantly, because change can only endure when it’s based on a strong foundation of self-love, acceptance, and feelings of worthiness.

Not a Diet Generally, the women who contact Miriam for her guidance are either unhappy with their weight or eating habits, don’t feel good in their bodies in general, and/or are struggling with their parents’ and their own attitude about themselves as well. The issues of body dissatisfaction and self-hatred do not discriminate and are pertinent to countless women, even in very frum circles. Thus, Miriam explains, the BIO coaching provides a practical way to instill a healthy and G-dly self-perception (yes, with all our human imperfections) back into the mind, heart, and soul of every woman. There are many paths on the pursuit of looking good, feeling great, and serving Hashem with vitality, including nutritional guidance and therapy. Yet each of them, while helping build aspects of a person’s emotional, physical, or spiritual self, is not an all-encompassing solution to maintaining good health, or fixing poor body image and negative self-talk. The Big Picture The key to helping a person become their ideal self with regard to all three spheres — physical, emotional, and spiritual — Miriam realized, is understanding their why. Aside from being aware of the goal we want to reach, it is just as vital to know why we wish to get there. This underlying desire, the why, is one of the building blocks for any change, and it’s what Miriam first explores during sessions to enable the endurance of the change taking place. When discussing a client’s past attempts to reach appearance or health goals, they will establish together that dieting is a 62

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In observing how typically, women don’t see that there’s time for self-care, Miriam strongly encourages her clients to make a list of things that bring them joy.

Miriam points out that just as it’s extremely difficult to care for anyone you don’t essentially like and enjoy being around, it becomes a frustrating, unenjoyable uphill battle to take proper care of yourself when you don’t like and respect who you see in the mirror. Simply put, if you don’t think the woman you see is worthy of the effort, anything you try will peter out after a while. Therefore, the way to succeed in achieving true wellness is by going back to the core issue: re-working a woman’s relationship with herself, her body, and often, food. An Individualized Journey The magic of BIO doesn’t look the same for everyone. For each woman, it’s about finding what works for her in all three of the abovementioned spheres, and through a process of non-judgmental curiosity, taking small, focused steps in these areas. Slowly but surely, this is the path Miriam leads women on to find their own place of personal wholesomeness, peace, and acceptance — without any loss of motivation for self-growth. She shares an example of one woman, for whom the first tiny step began with something as seemingly trivial as brushing her teeth every night. In addition, she came up with a mantra of “I am important enough to take care of,” which she repeated to herself while doing this action. Though this may sound petty, for a busy mom who was not previously brushing her teeth consistently, taking the few minutes each day to take care of this small part of the perfect body Hashem gifted her with made her aware of both the positive feelings caring for herself elicits, as well as the worthiness of her body, a vessel of so much greatness. Inviting Joy During the designated 30-minute weekly meetings, wins are celebrated, and Miriam

helps her clients move forward with tiny additions to their daily or weekly schedule to invite joy and wellness into everyday life. Simple acts like easy relaxation exercises, just sitting while eating, or adding in joyful movement enhances our relationship with ourselves and significantly lowers stress and anxiety. In an era where accomplishment and overload are considered praiseworthy, constant stress has sadly become an everyday norm for frum women. Yet, Miriam cannot emphasize the emotional and physical damage the cortisol surge caused by increased stress levels cause. This extremely harmful phenomenon can be avoided by finding the pockets of time to make acts of joy and relaxation — whatever that means for you as an individual — a non-negotiable part of daily routine. On Self-Care In observing how typically, women don’t see that there’s time for self-care, Miriam strongly encourages her clients to make a list of things that bring them joy. She sets the challenge of finding time to implement something from that list every single day, and affirms that it IS possible. She offers her clients to check in daily as a way to hold them accountable, and then they celebrate together in a short text or email when they see they can do it. In an interesting occurrence, one woman related how her self-respect and self-care commitment was to make sure she looked presentable throughout the day. One day, she stopped into a dollar store to purchase wipes, since she had gotten dirty while she was out, and noticed a certain face mask she had once enjoyed. The masks were extremely cheap, and so she purchased an entire package. She told herself, “I can do this once a week!” and thus made the time to treat herself to something so inexpensive, simple, and enjoyable which previously, would never have occurred to her to go out and buy. Now she is always on the lookout for ways to find joy and relaxation, even in her hectic life as a wife, mother, and full-time commuting employee. Bringing oneself joy is a very individual task, and while to some it’s synonymous with getting a manicure, others will make the time to speak to Hashem, or use their creativity for just a few minutes a day or a half hour each week. If you’re carefully looking out for this, Miriam states unequivocally, you will definitely find time during the week that would otherwise be wasted and can be designated

CUP OF TEA

But What About the Food? In educating women on wellness, the topic of eating habits and nutrition is, of course, a big part of the picture. Most women are confused by the overload of information of what is considered “healthy.” They want to understand the role of carbs, sugar, vegetables, proteins, and vitamins, and how they should be incorporated into a healthy diet. Miriam gently takes away the fear of “getting it right/wrong” by introducing the concept of "It’s not only what you’re eating, but also how you’re eating it.” Miriam enjoys coaching women through simple, experiential mindful eating, where the woman learns to listen to her body, her heart, and her breath, and learn what her soul and body need and want. The result is finding an individualized menu and path of eating calmly, and to true satisfaction (and typically, a lot less than what she normally would consume!). Miriam encourages women to choose one meal or snack a day to start practicing mindful eating as a way of building the habit that will eventually become her lifestyle.

for these small (or even big!) and vital activities. Ultimately, being able to implement these acts of care begins with the foundation of BIO, believing that one is worthy and important enough to take care of. When these strong roots of self-respect are in place, a woman will make the time to nourish herself physically, emotionally, and spiritually, and do that which makes her feel unique and special. With a comforting smile that shows she gets it too, Miriam adds, “We’re wives, mothers, workers. We’re used to functioning. Yet, for the sake of ourselves and our loved ones, we must also choose to thrive.” The First Trimester We all know how crash diets do just that; they crash. But, unlike therapy and other healing methods, coaching is an extended, yet integral process of reworking one’s life64

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style on a foundational and practical level. Similar to the first trimester of a pregnancy, the beginning of this process is hardest, yet the tiny steps toward developing good habits — and the right attitudes — are crucial to establishing a solid foundation toward becoming one’s true self. Miriam reiterates how the only way to attain long-term change is by making tiny changes consistently over time. And that’s where her coaching is most utilized: to help women move forward on their journey of growth and change, when the impact may at first seem nonexistent. For instance, one woman decided to prepare food that she enjoys for herself in the same way she prepares her children’s lunches each day. At the end of six or so weeks of BIO coaching, the person she sees in the mirror may not seem different on a physical or emotional level. Yet, if she maintains this habit of caring for herself and bringing joy to her daily routine, the person she views herself as — someone worthy of love and care — will undergo change,

and she’ll be able to maintain the growth on her own. Sometimes, clients do wish to continue having that emphatic support beyond 6 or 12 weeks, and others choose to only check in with Miriam as varying circumstances and stressors develop in their lives. Putting Hashem First One of the first things Miriam advises people to add to their routine is concentrating on the brachah of asher yatzar, just once a day, to physically read and understand the words relaying Hashem’s love for them in the functioning of their body and soul. This is a spiritual act that roots the client back into her essential “why” — she recognizes that it isn’t only about all the external motivation, such as losing weight for an upcoming occasion. She gets back to the real reason why she wants to make changes, and that reason is usually that she wants to serve Hashem with maximum energy and simchah, and to truly enjoy life. In Elul, the advice of the chachamim is to take any positive kabbalah one wishes to make and cut it into half, then again and again, so the commitment is split into sixteenths. Such a small commitment would be doable, and would surely become a habit. Through tiny consistent acts day in and out, you’ll be that changed person by the next Rosh Hashanah. Miriam views BIO coaching in the same way. If you want to become a better person and have the best possible relationship with Hashem and yourself, do it slowly, gently, and with compassion. Any self-perception that isn’t resonating with the concept of “I am whole, beloved, and working on myself’ is disordered thinking, and antithetical to growth. Miriam points out how nobody has ever hated themselves into who they want to become, and eating disorders are that façade of creating physical change through self-hatred. It’s a façade she works hard to remove the taboo from, as she has sadly witnessed how many women within the Jewish community either have eating disorders or are dealing with their daughters or students struggling with such issues. The typical talk and attitudes within the frum circles about food, dieting, and the “appearance requirements” in shidduchim are just some of the contributing factors that increase the risks of Jewish girls and women developing such disorders. Whenever You’re Ready Change is a journey, and people can only embark on that journey when they’re ready to embrace it. Many women are afraid of meeting their underlying motivations and

working through buried feelings and triggers to achieve that fusion of healthy nutrition and emotional wellness. And experience has shown Miriam that that’s perfectly okay. Often, after the free initial session she offers, women will admit they’re not ready to explore themselves so deeply, and only much later they may finally reach out. From her own experiences, she understands that it takes immense courage and the right moment to reach out for help. Stepping out of victimhood and finding the person who can help them move forward isn’t about denying the pain or trauma; it’s about taking ownership of the fact that they do not have to carry it alone, or forever. It’s a brave first step that allows the healing process to begin. Accepting the Now So often, Miriam observes how the mindset shift towards self-acceptance empowers women and changes their entire relationship with their inner and outer selves. So many women are stuck on the image they see in the mirror. Will they forever try to change that look, or can they see beyond that? Miriam’s clients will often share how they can hear her voice in their head, modeling compassion when they’re self-criticizing. Eventually, it sinks in — they learn to speak to themselves like they would to a beloved child. One woman’s story stands out in this regard. Miriam’s client was extremely hard on herself and always looking to lose weight. No matter how many times they spoke, this lovely woman could not shake the dissatisfaction that came along with her size. Finally, Miriam posed an essential question: “What would happen if you knew with certainty that you will never reach that weight goal? If it simply wasn’t possible, ever?” This finally toppled the wall between this woman and her ability to change, as she was forced to come face-toface with her why. Why did she want to lose weight? What did being thin mean to her? How had the number on the scale become the measurement of her self-worth or mood? About nine months later, Miriam’s words sank in enough and she returned to finally work towards true change from a place of unconditional self-respect. With Miriam’s support, women embark on the wellness journey to create lifelong change that previously seemed unattainable. Miriam prays that women learn to appreciate that true wellness, in mind, body, heart, and soul, can only endure on the strong foundation of self-love and compassion, and committed, tiny steps in the right direction over time. She emphasizes that “winners ask for help,” both from Hashem and from His messengers.

WELLSPRING / IYAR 5782

MEDICAL SAGA

TEARS OF JOY WOULD I EVER BE ABLE TO SEE AGAIN? AS TOLD TO ROIZY BAUM

WELLSPRING / MAY 2022

was absent-mindedly sorting through a pile of mail in the communal lobby of my apartment building, checking for envelopes that had my name, when it suddenly hit me: The letters were so blurred I couldn’t discern to whom the envelopes were addressed. I brought one envelope closer to my eyes, but still the words seemed to swim. Sometimes, rain was at fault for wetting mailing labels, deeming the text undistinguishable, but today, the envelopes showed no trace of moisture. Two neighbors were leaving the building then, strollers in tow. I waved the stack of envelopes in their direction. “Mind helping me here? My eyes are misbehaving.” Then I tried squinting one eye, and I realized it was only one mischievous eye and not two. When the shutters were down on eye number one, all was clear. High time to make an appointment to the eye doctor, I mentally noted as I took the stairs up to my apartment. I hadn’t been for a checkup in over two years and like everything in life changes, my prescription probably did too. The following Wednesday saw me at the eye doctor. “Mrs. Goldberger,” the doctor turned to me as soon as she finished the usual testing, “your prescription numbers haven’t gone up, but I recommend you see an eye doctor with more experience. There’s

some twitching in your eye that I don’t like. It should get checked out.” I duly added it on to my mental checklist, but with my sister getting married that week — and it was an out-of-town wedding — I naturally forgot all about it. The wedding was a beautiful affair and my vision gave me no trouble throughout the simchah. It wasn’t until two months later that I got a not-so-gentle reminder to follow up on the doctor’s orders. Every morning, the first thing I do is don my glasses. This time, when I did so, something was odd. It was as if someone had placed a piece wax paper over my pupil; I was seeing through a translucent curtain. Wiping the glasses lens didn’t solve the issue. When I covered my good eye with one hand, I realized there was something very wrong with my eye. Was this how people went blind? To assuage my fears, I chalked it up to my doctor’s carelessness. Maybe she didn’t realize I needed a higher prescription? But if that was the cause, then looking at things from up close should not have been an issue. After all, I was nearsighted, not farsighted. However, I looked at my wristwatch and could not make out the numbers on the face clearly. Trying to remain calm despite my rising sense of panic, I turned to my husband who was ready to leave for Shacharis. “Not sure what the issue is, but I can’t read my watch.” “Ooh. Now it’s really a pity it’s sporting a designer label,” my husband joked. “You can’t even appreciate it.”

“But Yossi,” I nearly shrieked, ignoring the tease. “I seriously can’t see. I’m going blind!” To prove it to myself, I picked up a magazine from the night table and brought it up right in front of my eyes. Instead of seeing words and paragraphs forming neat rows and columns, I saw dots swarming in concentric circles. I was certain, though, that as soon as I’d distance the magazine from eye, I’d make out the words there. Still, as far or close I held the magazine to my eyes, it was all one fuzzy mess. “It must be the twitching from two months ago,” I remembered suddenly. “It’s probably related to that. My optician did say I should check it out but with all the wedding partying, it completely slipped my mind.” I stood there, glued to my place, moving the magazine closer and further, closer and further, closer and further. My husband observed me with concern, then picked up his tallis bag, readying himself to leave. “You don’t have anything to lose by checking it out at the urgent care center. Let your boss know you’ll be a bit late and call me right afterwards.” Luckily, my boss agreed. I will never take functional vision for granted again, I thought while relying on my one useful eye to lead the way to the clinic. But will I ever regain my eyesight? I emphatically pushed away the thought. The doctor on duty had never encountered such a case before. “Your eyes are not red, nor is your eye twitching,” the doctor finally said after a thorough eye checkup. “You

WELLSPRING / IYAR 5782

MEDICAL SAGA

IT WAS AS IF SOMEONE HAD PLACED A PIECE WAX PAPER OVER MY PUPIL; I WAS SEEING THROUGH A TRANSLUCENT CURTAIN.

should see a professional ophthalmologist ASAP.” The soonest available appointment with Dr. Epstein, an experienced ophthalmologist, was six days later. My vision was worsening with every passing day. Interestingly enough, over the course of the six days, every night there was a slight improvement, and I was also extremely sensitive to light. My sensitivity to light had many ramifications, like driving, which was just not possible. As my husband drove me to work every day, all we could talk of was my mischievous eye. “Hopefully Dr. Epstein will shed some light,” I said, exasperation tinging my words. Sunny days found me walking through the streets with a hand over my troublesome eye as I tried to alleviate the severe discomfort. Pounding headaches, a result of the dizziness caused by having one eye with perfect vision and one eye with extreme blurred vision, accompanied me everywhere. Finally, after almost a week, the day of my appointment arrived. I felt hopeful yet anxious as I sat in the waiting room, paying no heed to the magazines in the rack which I normally would have devoured. Why sign up for discomfort and terrify myself more? When I walked into the office, Dr. 68

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Epstein removed his own glasses, picked up an ophthalmoscope, and peered into my eyes. “I believe you have a virus in your eyes, Shoshana. I see lots of white dots stippling your pupil and iris.” He then sat down in front of his computer. I studied my eye in the adjoining mirror while Dr. Epstein typed up a prescription for eye drops. Drops and voila! That’s all I need! I chastised myself for not insisting on an earlier appointment. The bag from the pharmacy was already hanging on my doorknob when I came home. So desperate was I to feel normal again that I ripped open the wrapping and inserted the drops still before I entered the apartment. I religiously squirted the drops twice a day, but after three or four days with no change my frustration rose. This time I insisted on an emergency appointment. “Forget the drops,” Dr. Epstein instructed. “There are scratches along your cornea too. I also suspect keratoconus, (ker-uhtoe-KOH-nus) which occurs when your cornea — the clear, domeshaped front surface of your eye — thins and gradually bulges outward into a cone shape.” Dr. Epstein explained that a coneshaped cornea causes blurred vision and sensitivity to light and glare. Every word of his perfectly explained and validated what I was experi-

encing! But the validation gave way to panic. “Will I ever see normally again? Is this reversible?” “It’s treatable. And the way to treat it,” the doctor continued, “would be with a small surgical procedure, or if you’re really lucky, getting fitted with hard lenses.” Before taking an x-ray to see if it actually was keratoconus, I needed to take drops with steroids. I didn’t like the idea, but my eyes didn’t seem to have any intention of healing on their own. Left with no choice, I put in the drops and my eyesight slowly improved, albeit not fully. Although my headaches ceased and the light sensitivity lessened somewhat, too, discerning words, faces, and signs on the street was an arduous task. With normal vision, our two eyes work in symphony. And that’s why having one working eye still makes it hard to see. Only when I covered my troublesome eye was I able to see perfectly with the other. Otherwise, everything appeared to me as one dizzy distortion. Computer screens were a nightmare, and a mundane activity like typing emails forced me into using one hand to press keys, while the other obscured the vision of my faulty eye. The x-ray appointment was too long in coming. A relatively simple process, all it entailed was me resting my chin on the tip of the machine, and stay still for about one minute while red dots bounced all over the screen I was looking at. But what happened next made me see stars, too. The technician printed out the results on the spot, gave one

glance, and with a sense of urgency and an even greater level of unprofessionalism said, “It doesn’t look too good. Please show them to your ophthalmologist ASAP.” With trembling hands and a tight stomach clenching, the ride back to my ophthalmologist felt endless. Luckily, I was soon calmed down. The doctor outlined the results clearly for me. “Fortunately, I don’t notice extreme keratoconus. This means no surgery for you.” He paused to scrutinize the images again. “And something else… I do see here…there are signs of an extremely dry cornea. Okay, so before I recommend how to treat it, I’m going to email a referral to you.” In no time, my inbox contained a referral to a doctor who specializes in keratoconus, as myriad issues had to be ruled out before we proceeded. And there I was, three months into the saga, at eye doctor number four, with no official diagnosis in sight. Upon inspection of my eye, this doctor immediately ruled out keratoconus. “But what you do have,” he said, “is an extremely dried-out cornea. So dry, you are getting scratches on it without realizing. Are you experiencing severe blurred vision and sensitivity to light?” I nodded emphatically. “Big time!” “It’s all due to the extreme dryness,” he confirmed. He then explained that the symptoms are easily confused with keratoconus because the indicators mimic each other. He also explained that the fact that the steroids had helped me proved that this was the source of my problem. Since steroids contain some lubrication, they partially hydrated my eye as I applied them. Fortunately, the treatment was simple. Systane — a medication used to relieve dry, irritated eyes, was prescribed. Its effects were immediate. I was a new person, fully appreciating the blessing of poke’ach ivrim. Each day felt brighter than the one before. The world grew clearer and sharper as I took it all in, eyes wide with wonder. After a month using the drops, I discarded the bottle and haven’t needed it ever since. Although my journey was stressful and filled with uncertainty, I’m grateful it wasn’t anything worse than what it turned out to be. Poke’ach ivrim, He opens the eyes of the blind. What a gift.

Dry eyes can be caused by a variety of factors that disrupt the healthy tear film, including dry weather and excessive wear of contact lenses. The eye’s tear film has three layers: fatty oils, aqueous fluid, and mucus. This combination normally keeps the surface of the eyes lubricated, smooth, and clear. Problems with any of these layers may cause dry eyes. When tears don’t provide enough moisture, an individual may experience a gritty feeling, a sense that there’s something in their eye, itching, redness, blurry vision, or light sensitivity. Prevention includes: → Avoid air blowing in your eyes. Don’t direct hair dryers, car heaters, air conditioners, or fans toward your eyes. → Add moisture to the air. In the winter, a humidifier can add moisture to dry indoor air. → Consider wearing wraparound sunglasses or other protective eyewear. Safety shields, which are sold at most optical stores, can be added to the tops and sides of eyeglasses to block wind and dry air. → Take eye breaks during long tasks. If you’re reading or doing another task that requires visual concentration, take periodic eye breaks. Close your eyes for a few minutes. Or blink repeatedly for a few seconds to help spread your tears evenly over your eyes. → Be aware of your environment. The air at high altitudes, in desert areas, and in airplanes can be extremely dry. Close your eyes for a few minutes at a time to minimize evaporation of your tears when spending time in such an environment. → Use artificial tears regularly. If you have chronically dry eyes, use eye drops. → Take a break from wearing contact lenses. Then, start with wearing daily lenses, gradually alternating with regular lenses, wearing them for a maximum of 12 hours per day.

WELLSPRING / IYAR 5782

THE FUNCTIONAL DIETITIAN

Dismissed by Your Doctor? It May Be Low Progesterone By Tamar Feldman, RDN, CDE

If I were to take a poll of a cross segment of frum female society, results would likely demonstrate that a majority at some point in their lives felt that their health concerns were being dismissed by their medical professionals. Common complaints range from hair loss to difficulty losing weight, from fatigue to forgetfulness, plus many other examples. While the reasons behind this dismissive attitude are varied and not the subject of this discussion, the reality is that many women who intuitively know that “something is not quite right” feel left in the dark and helpless in regards to improving their quality of life. 70

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Female hormonal imbalances can cause a range of many symptoms that, in most cases, just go under the radar. The purpose of this article will be to explore a common culprit — low progesterone — and how optimizing it can radically improve symptoms in many women. Rivka, a 34-year old woman with a prior history of normal fertility, consulted with me regarding a host of symptoms, including: • Low mood • Hair loss • Irregular cycles and difficulty with fertility over the past year (two early miscarriages) • Weight gain and difficulty losing weight • Fatigue and feeling cold often She had been taking thyroid medication for twelve years, reported leading a high-stress lifestyle, and admitted that her diet had become more dependent on processed carbs over the last few years due to her hectic work schedule and family obligations. She wasn’t taking time to exercise or even engaging much in stress-reduction self-work. In a nutshell, she had slowly been neglecting her body, and it was beginning to show the signs. To my clinical eye, Rivka’s symptoms seemed to suggest borderline low thyroid and possible high cortisol (stress hormone) levels, with subsequent impairment of the production of progesterone, also known as the pregnancy hormone. With the added factor of a highly processed food diet, progesterone production was likely significantly compromised, causing difficulty with conception and pregnancy maintenance. As described in a previous article, common causes of low progesterone levels are: • PCOS and lack of ovulation • High cortisol (stress hormone) levels • Hypothyroidism • Obesity • Over-exercising/undernutrition/eating disorders Although her regular doctor insisted that her thyroid was being controlled with medication, I referred Rivka to an endocrinologist who takes a more holistic approach to the thyroid. After the consultation, Rivka’s medication

was adjusted to include less of T4 (her traditional thyroid medication), with some additional T3 (active thyroid hormone) added. Rivka immediately felt an improvement in her energy levels, and even noticed that she was thinking more clearly. Our next step was to clean up her diet to include mostly whole foods: lean proteins, healthy fats, unprocessed carbs, plenty of fresh fruits and vegetables, and water. While this was easier said than done, Rivka was highly motivated and did make the switch to a sustainable healthy way of eating that worked for her. She gradually lost 15 pounds over the course of three months, and started exercising three times per week, including working with a trainer once per week. Although she still fell short of my total exercise recommendation for someone with her metabolic profile, she was consistent about keeping to her exercise commitment. Most importantly, she did a lot of education and self-work with books and audio to help her decrease her stress levels and relax. As she was anxious about her fertility, I also recommended some supplements to speed up the process of hormone balancing. She started on Tribulus for the first 14 days of her cycle, chaste tree, and evening primrose oil, as well as vitamin B6 and magnesium. After three or four months of hard work, Rivka reported feeling more energetic, lighter and more alert, with an overall improvement to her mood. At the five-month mark, she had good news to report, and went on to carry the pregnancy to full term. Rivka’s story is likely far from unique. Thousands of women like her have borderline hormonal imbalances that affect many mild aspects of day-to-day life, and because these concerns manifest with less drastic symptoms, they are often brushed away by mainstream medical professionals. The good news is that these cases are often easily treatable with a commitment to diet and lifestyle changes. The body has the incredible ability to self-regulate quickly given the proper building blocks and tools, and often all that is needed is some education and commitment to the process.

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.

WELLSPRING / IYAR 5782

SERIAL DIARY

COMPASS s e rial diary by Dina Lieber with Libby Silberman

Chapter 9 March - July 2019

WELLSPRING / MAY 2022

Recap: The Liebers return home and lock themselves up to maintain a minimal stimulation environment for Lana.

n a darkened, quiet apartment in the middle of bustling Jerusalem, we lived. Being that Lana and Menachem couldn’t be with each other, Eli and I took turns caring for each of them separately, changing shifts throughout the day. Aside for being tough, tough, tough, it was funny.

My mother-in-law arrived—again, completely out of character—this time to be our savior. She spent a week following me around the house with a clipboard, writing down what I was doing all the time. She kept asking me, “What were you doing now?” “How can someone help you with this?” while taking careful notes. Oh, to be followed around by my dear mother-in-law for a week! It still evokes a silly grin on my face when I think of it. Day number six with Mommy found her at the kitchen table with a large white paper and a package of colored markers. She drew a timetable with seven days, each day divided into 15-minute increments. With us at her side, she wrote a schedule for how we were going to live our new lives, rotating Eli and me between Lana, Menachem, and all the household duties. Eli and I just stared at her. Then, she pushed her chair back and purposefully marched out the front door and up one flight of steps to our neighbors, the Mendelowitz family. Warily, I crept up behind her. She’d invited herself into their house and was sitting at the kitchen table with the Mendelowitz girls. A colorful timetable was spread across the table. I cringed. She was asking for help. No way. As it turned out, the Mendelowitz girls were a fabulous help in managing the logistics of this craziness, performing tasks and running errands for us. What did I do all day while I was confined to a room with Lana? Her therapy looked highly undramatic, to be honest; boring, even. The primary goal was to help Lana process the world around her and learn how to communicate with it. The room was to be pin-drop silent, and the minimal exposure to stimuli would allow her to individualize and process the things she was seeing and hearing. Once she was engaged (which, believe me, was after a lot of hard work and making myself as interesting as I could be), I then needed to stretch her level of focus. This was best achieved by minimizing distractions. I’d offer her one object, and she was to play with it for many hours at a time. For example, one day I gave her a yellow rubber ball and I had to come up with as many activities as I could to engage Lana. Hide-and-seek with the ball, peekaboo with the ball, pressing the ball, rolling the ball from side to side, passing the ball from hand to hand, and massaging the ball on her face. I incorporated various other therapies such as physiotherapy, speech therapy, OT, and the whole attachment theory with the same old ball. Extended exposure to the same object forced Lana to

stretch the length of engagement in play, to think out of the box, and develop new neural pathways. Of course, it forced me to stretch my length of engagement in play, use my imagination, and to think out of the box—but neural pathways? Ha, I felt mine shriveling up and dying. At long last, we began to see progress. One day, she climbed on a bed and grabbed the headboard. “Mommy! Mommy!” she called. I restrained myself from shrieking. My severely autistic little girl wanted me to see her stunt! We replayed the video (remember, we were being filmed 24/7) one hundred times and emailed it to a very proud Mifne staff. Sometime later, she lifted her hand and pointed at something. What a milestone! She was developing skills that reflected the opposite of autism: connection. After several weeks of being locked in, Eli returned to kollel and his day-to-day life. Instead of feeling profoundly relieved, however, he felt terribly sad and depressed as he watched his friends raising typical normal families without having to work so hard. “I hate Lana. I just hate her so much,” he’d rail to me. “She has absolutely messed up my entire life. I never signed up for this.” At my urging, Eli called Yair, the Mifne psychologist, to discuss this. Yair listened to Eli and then helped him realize that it couldn’t be that he really hated Lana. “If you hated her, you wouldn’t be working so hard for her. You’re doing all this out of love for your daughter.” And again, he was right. But it was hard anyway. It took me a few months to set foot out the door, and when I finally did, I returned home frustrated and angry. I cried every night for a while, witnessing the normalcy in others’ lives in stark contrast to my own complicated one, which included hyper-careful calculations and considerations of where, when, and how with every bus I wanted to take, cup of water I needed to drink, and household task I wanted to do. I recall the first time I sat in the playground. I watched with growing resentment as my neighbor committed every parenting mistake in the book. She left her toddler strapped in the stroller for one and a half hours “so she wouldn’t get dirty,” didn’t give her an iota of attention as she chatted on the park bench, and later spoon-fed her dinner. And her child was normal, independent, and cute. Here I was investing my all, giving Lana loads of attention, forgoing my penchant for cleanliness by allowing her to eat with her hands to help her develop…and still, my child was autistic and delayed in every single way. Nothing made sense. Lana was over two years old, but only then did I finally start grieving.

To be continued… WELLSPRING / IYAR 5782

WELLSPRING / MAY 2022

DIY

Lavender Air Freshener By Miriam Schweid

Here’s the recipe for a spray I’ve made in many workshops, and the feedback has been wonderful. Reviews include “Great smell!” “I can’t fall asleep without it,” “Lovely linen spray for our guest room,” and “So relaxing!”

In a 6-oz spray bottle, combine: 15 drops lavender oil 10 drops geranium oil 6 drops grapefruit oil

Fill bottle with water, leaving some room to allow for mixing. Shake before each use.

WELLSPRING / IYAR 5782

Heart.Works

Forget everything you knew about Ketchup

I TA L IA

Shlomo Klein

This Italian ketchup is reminiscent of the South African ketchup of my childhood!

MOD

Taste Tuscanini. Know Italy. 76

WELLSPRING / MAY 2022

TIMELESS WISDOM RABBI ZECHARIA WALLERSTEIN ZT"L LEFT A LEGACY FOR TORAH-GUIDED EMOTIONAL HEALING

I CAN'T BELIEVE I DID THAT! THE HABIT YOU'RE TRYING TO GET RID OF HAS A PURPOSE

EMOTIONAL EATING

By Shira Savit

Not “In the Way” The habits we’re trying to get rid of may actually be good for us

Batya, a relatively new client, entered my office with a somber look on her face. “If you didn’t have a 24-hour cancelation policy, I’d have canceled this session just ten minutes ago. I’m so embarrassed about my behavior!” She went on, “I binged so much this past week. I know it’s horrible, I know I need to change, and I just feel so down that I keep doing this!” “Batya,” I told her, “you don’t need to stop anything.” Of course, she had a hard time understanding what I meant by that, but during the session, I encouraged Batya to reframe her goal. Instead of I need to get rid of the bingeing, I helped Batya discover the importance of learning and being curious about her behaviors. What feels “in the way” is the way. 78

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We spend so much energy trying to get rid of things. Trying to fix. To change. To control. To stop eating the sugar. To say no to the extra piece of cake. To tell ourselves to be stricter, tougher, more disciplined. Whether it’s the overeating, emotional eating, or obsessing about food, we want our “problems” gone, and then, we tell ourselves, we will feel so much better. Women come up with all types of strategies to get rid of their unwanted eating: “I won’t eat after six p.m.” “I’ll go on the scale every few hours to keep in check.” “I’ll tape my fridge shut.” “I’ll tell my husband to hide the chocolate.” One client confessed that she often took a sleeping pill to avoid her nighttime munchies. “If I sedate myself with a pill, I won’t eat late at night.” These individuals have grand plans. On paper, everything sounds nice and dandy. But ultimately, whether it’s a few minutes, a few days, or a few weeks, the plans don’t work. What we try to control ends up controlling us instead.

Thus, no longer trying to get the tantrum out of the way, Mom is free to discover that the tantrum is the way the child is communicating in this moment. When we seek to understand that a deeper need is being expressed, albeit through kicking and screaming, we discover that the tantrum is helping us learn about the child’s inner world. And even if we don’t have a clue why this particular tantrum is happening at this moment, through listening and attending—rather than trying to fix or stop the behavior—we are able to help our child feel accepted and validated. Through this, healing happens. At a recent chinuch shiur, Rebbetzin Tzivi Tukachinsky shared a wonderful application of this concept. Havanah, understanding, has the same root letters as beniah, building. The child’s behavior, she explained, doesn’t need to be put out of the way; the child is doing exactly what they need to be doing at any moment. When we relay the message, “I understand you. I get you. I’m not trying to fix or change you,” we build the child. Through the havanah, the nonjudgmental understanding of a child, comes the beniyah—the growth, and healthy blossoming relationships.

One What if the way to feel better was client not in trying to stifle, but rather in listening and learning about confessed that those things we try so hard to get rid of? What would it be she often took a like to listen to the bingeing, the mindless eating, the oversleeping pill to avoid stuffed feeling? To be curious about the eating behaviors? To her nighttime munchies. A few days ago, Batya inquire within about the shame emailed me. These were her “If I sedate myself and humiliation? I recommend exact words: Wanted to share becoming a student (learning) as because yesterday was actually a with a pill, I won’t opposed to a soldier (fighting). little bit interesting and off for me. Trying to get curious about it and see Imagine a devoted mother at eat late at what may have impacted it. home taking care of her children, whose toddler erupts into a full-blown night.” Batya continued sharing about her day, temper tantrum. What is Mom’s response? Does she tell herself: I need to get rid of this behavior. Maybe I should offer him some ice cream, that’ll calm him down? Maybe I should put this kid in his room so I don’t have to hear his screaming so loudly? Maybe I should distract him with an exciting toy? Of course, these ideas might be productive in the moment, but in the long run, if she doesn’t get curious about what’s going on behind the behavior, the mother won’t actually be helping her child. Instead of jumping to “how do I get rid of this tantrum,” she can choose to learn about it. Inviting curiosity would look like this: Hmm, I wonder why my child is so dysregulated right now. Maybe he’s hungry? Tired? Perhaps something happened in preschool that upset him? Maybe he needs more individual attention from Mommy? Maybe he’s scared about something he doesn’t know how to express?

which included some ups, some downs, and everything in between. She did overeat at certain points, but her attitude had changed. Her email concluded: This is what I love most about this work, because when I ask myself questions about my behavior, I learn so much more about myself. It’s cool that I binged today but I don’t feel so bad about it. I realize I am not fighting it like I used to. Batya was able to see her bingeing with curiosity, much like a mother trying to understand what’s behind her child’s temper tantrum. Batya’s evolution from soldier to student is already helping her feel more calm. With this new perspective, the bingeing has shifted from being in the way to being the way for her to learn more about herself and the path toward her growth.

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.

WELLSPRING / IYAR 5782

WELLBEING FEATURE

SINCE HAR 80

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RABBI ZECHARIA WALLERSTEIN ZT”L LEFT A LEGACY FOR TORAH-GUIDED EMOTIONAL HEALING With Shavuos on the horizon, there’s no better time to highlight the foundation of this magazine’s Wellbeing section: As Yidden, we are privileged to have a Torah that not only guides us in matters of halachah and hashkafah, but is also saturated with timeless wisdom regarding emotional wellness, relationships, and all facets of quality living.

SINAI

In his incredible work in helping all of Klal Yisrael, Rabbi Zecharia Wallerstein zt”l showed his students, shiur participants, and anyone who was touched by his kindness and wisdom that the Torah’s direction offers the ultimate koach to heal, to soothe, and to lead a rich and fulfilling life. Here, we explore three themes regarding wellbeing and relationships that permeated his lectures, his life, and his being.

BY SHIFFY FRIEDMAN

WELLSPRING / IYAR 5782

WELLBEING FEATURE

How To Influence People

There’s a plethora of books on the topic of influencing others, and then there are Rav Eliyahu Dessler zt”l’s teachings on the subject, recorded in Michtav Me’Eliyahu. “To influence other people in the right direction,” he writes, “what is needed is not the ability to preach, but the ability to do great deeds, to shower acts of love on all sides, to utterly abandon selfishness…” Influencing is not only in the realm of great leaders. Each of us, in our own lives, intends to be mashpia on others. For example, as parents, we seek to impress upon our children the beauty of a Torah life. Here, Rav Dessler clearly provides the one and only approach toward successful influencing. “We have seen with our own eyes,” Rav Dessler continues, “people who were great in Torah, extremely capable, meticulously observant of mitzvos, [and] brilliant thinkers, who nevertheless never fully succeeded in imbuing their students with the spirit of a ben Torah. The reason is because they treated their yeshivos as a ‘position,’ as a source of livelihood and prestige. This approach will never succeed in changing other people’s basic attitudes. Chazal teach that ‘Words that come from the heart penetrate the heart.’ Everyone—even the most biased, can discern words spoken ‘from the heart’—that is, from an inner feeling of true, unselfish love.” Even when Rabbi Wallerstein related the most simple of concepts, he had an inimitable way of inspiring—and that’s because he taught with heart. All of his interactions with his students emanated from this place, hence his incredible influence even on those others had given up on. In fact, he would relate that over thirty years ago, when he entered the field of chinuch, he took on the approach—upon the behest of his Rebbe, Rav Gamliel Rabinovich—that he would treat every student as he would his own child. Whenever a student would approach him with a question, he’d ask himself, “If this was my daughter, what would I say?” When an issue with a student would arise, he’d ask himself, “If this was my daughter, what would I do?” He davened for them in his tefillos. He carried them in his heart. 82

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To Be a Giver In his groundbreaking essay on lovingkindness, Rav Dessler teaches that the world’s population is essentially divided in two: givers and takers. While this may seem obvious, Rav Dessler offers a profound insight on the subject that permeates our every relationship, every interaction: One can give while taking (fueled by interest in the other) and one can take while giving (fueled by self-interest). The takers, he explains, are not necessarily those who appear to be taking. This category is not restricted to those who are clearly on the receiving end, but also to those who give with the intention to get—be it excessive recognition, favors in return, excessive attention, or other motives. When one receives from such a place—be it an asset, a favor, advice, or even a compliment—they usually feel uncomfortable. The feeling of connection through the giving is sorely lacking. Only true giving, Rav Dessler posits, allows for genuine bonding to occur. In the same vein, the givers are not necessarily those on the giving end. One can be on the receiving end while actually being the giver in the relationship. If one allows the other to give, they accept easily and comfortably, they can actually be giving, not taking, even if they’re technically receiving something. What they’re giving matters much more. For example, if a friend offers to do a favor, by graciously accepting, our vulnerability provides them with the positive feeling of being able to help out. When a receiver feels smothered by the giver, feels a strong need to keep thanking and expressing appreciation

particularly to this giver (otherwise it may emanate from the receiver’s own need to please), feels that what they’re receiving comes with too many strings attached, or feels a general sense of discomfort to receive from this particular giver, this may be an indication that the giving stems from a place of taking. Through an act that appears like giving, the giver is essentially squeezing something out of the taker, and that can feel downright uncomfortable. On the other hand, if a receiver of a favor, kindness, or object feels joy and love, that is usually an indication that the giving emanated from a giving place. Rabbi Wallerstein personified true giving. Whether it was in a shiur, through material gifts he gave to students— many of which were only made known after his petirah, including tuition, down payments, and other significant expenses—or even just a smile, a sense of giving radiated from his being. In truth, all facets of emotional wellbeing are interrelated: As someone who invested his heart in everything he did, Rabbi Wallerstein ended up being a true giver. When he gave to someone, it was from a place of purity, a place of passion, a place of “I really care about you.” And that’s what made receiving from him so special, so healing. Because his heart was in his work, he saw the beauty, the purity, in every Jewish child he worked with. In a world in which the nefesh has sadly been reduced to a money-making enterprise, Rabbi Wallerstein stood out with his compassion, unconditional love, and true giving.

WELLSPRING / IYAR 5782

WELLBEING FEATURE

Stepping Stones for Growth

None of us are spared from enduring challenges in this world. They are the reason we are here—and are meant to serve as the springboard for our growth. Easier said than done, but Rabbi Wallerstein was the embodiment of this sentiment. In a candid lecture on the topic, he shared how it was precisely the challenges he experienced in childhood (including being called a “sewer rat” by a rebbi he trusted and admired) that catapulted his career in chinuch. It was davka because of his challenges that he reached such great heights. A basic premise in the Torah, which we recite daily in Ani Ma’amin, is the belief that everything that happens is exactly as it was meant to be. This does not imply that a painful incident isn’t allowed to hurt us. When we shut ourselves off from our discomfort, we lose the opportunity to channel it toward our self-development. On the contrary, acknowledging the pain enables us to grow from it. “Was it painful?” Rabbi Wallerstein would ask when he spoke about his childhood experiences. “Very, very painful. But it is also the reason that I am where I am today.” He wanted to give as many children as possible a chance to feel saved, a chance to feel loved. One of the most incredible ways to acknowledge pain while channeling it toward growth— which Rabbi Wallerstein practiced and encouraged—is talking to Hashem in our own words, unburdening what’s on our hearts. It’s a most cathartic practice—conversing with the Healer of every broken heart, the One who created us and our every emotion. When we utilize our emotional pain to come closer to Hakadosh Baruch Hu, we experience the spiritual connection that we crave—the feeling that our Father loves us unconditionally and cares for us at every moment—and nothing is more healing than that.

WELLSPRING / MAY 2022

When we shut ourselves off from our discomfort, we lose the opportunity to channel it toward our selfdevelopment.

WELLBEING FEATURE

Richness. Bottled. -

A WEALTH OF FLAVOR IN EVERY SIP.

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

COFFEE LIQUEUR — RICH & LUXURIOUS

WELLSPRING / MAY 2022

IMPORTED BY MEDEK WINES AND SPIRITS, NY

MAY 2022 / IYAR 5782 / ISSUE 76

Tastes of Spring WHAT'S YOUR FAVORITE FOOD OF THE SEASON?

THE KIDDUSH Have your cake and eat it too VITAMIX MAGIC The secret for perfect corn soup

EAT THE RAINBOW WHERE TO FIND EVERY COLOR

106 Eat the Rainbow By Esti Asher, MS, RDN, LD

93 The Kiddush By Yossi & Malky Levine

99 Vitamix By Charnie Kohn

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SWAP By Yossi & Malky Levine

Tastes of Spring Wellspring Contributors

WELLSPRING / MAY 2022

EDITOR'S NOTE

Dear Cooks,

We had our fair share of chametz on Motzaei Pesach, pizza included, but it was also cute to observe the kids’ excitement when I cut up the first post-Pesach Israeli salad. Since our Pesach diet is very limited, including only vegetables that can be peeled, by the time Yom Tov was over, the novelty of a “chametz” salad had grown on them. They rejoiced at seeing the array of color on their plates, spanning the rainbow from tomatoes to tricolored peppers to unpeeled cucumbers and olives.

PINCH OF HEALTH

What an appropriate way to welcome the season of spring, I thought, as I kept dicing more and more veggies to meet the demand. This is the season that conjures up images of vibrant gardens, and also rich and colorful produce aisles. As Shaindy Oberlander shares in this issue’s My Table, it’s the time we can most enjoy the flavors of various herbs and vegetables, whether we grow them in our own patch or procure them at the produce store. Growing up, I was used to eating foods that, although delicious (shout-out to my balebusta mother!), were seasoned with minimal spices. Once I entered my own kitchen and started experimenting with various recipes and herbs and seasonings, I realized what a world of a difference these natural flavor-enhancers can make. Just a sprinkling of fresh dill in chicken soup or a handful of fresh parsley in Israeli

salad can up the flavor big time (dried herbs work too, but they’re not the same as their fresh counterparts). Over the years, we’ve hosted quite a handful of hardcore only-salt-and-pepper guests who took their first bite of herbflavored dishes at our table with much trepidation—seriously, the real deal—and most of them were surprisingly impressed with the pop of “something” they tasted. If you haven’t yet experimented with herbs yourself, now’s just the right time to give them a chance—and they boast incredible health properties too. One great herb-flavored salad that’s been a go-to at our Shabbos meals is Leah Schapira’s green cabbage salad, featured in her Fresh and Easy cookbook. It’ll make a fabulous addition to your Shavuos menu too, along with some other great recipes we present to you in this issue, like the delectable Light Berry Cheesecake and Streusel-Topped Yogurt Muffins. Wholesome Yom Tov meals, I’ve found, don’t only leave us feeling lighter; they also enable us to remain more present and more able to appreciate the greatness of the day. A beautiful spring and Shavuos to you,

Esther

Since many people find that quinoa tastes bland, here’s a great way to enhance its flavor. Along with the basic spices, add fresh or dried rosemary and thyme. A game changer!

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

The Kiddush If you prefer dishes made with healthier ingredients, dairy delicacies may make you feel like you’re hitting a wall. Think “Shavuos kiddush,” and a table full of sugarladen desserts and miniatures comes to mind. No one’s really conjuring up an image of a healthy yogurt bar (although that’s actually not a bad idea!). In this feature, we show you how using healthy ingredients does not have to compromise the beauty or the taste of your beautiful Shavuos kiddush spread. It’s all about finding the right balance of ingredients so you’ll have your cake and eat it too. Quite literally. Gut Yom Tov, Yossi and Malky

Recipes, Styling, and Photography by Yossi & Malky Levine

THE KIDDUSH

Streusel-Topped Yogurt Muffins This muffin recipe is super easy and oh so scrumptious! Add these beauties to your Shavuos kiddush spread and watch them disappear.

Muffin: ⅔ cup coconut oil, softened 1 cup erythritol (or equivalent in other sweetener) 2 large eggs 1 tsp vanilla 2¼ cups white whole wheat flour 1½ tsp baking powder ½ tsp baking soda 1¼ cups plain Mehadrin Greek yogurt Streusel: 1 cup coconut flour ½ cup coconut sugar 1 tsp ground cinnamon 4–5 Tbsp coconut oil

Preheat oven to 350°F and line 18 muffin cups. Using a hand mixer, beat oil and erythritol until fluffy. Add eggs and beat until just combined. Add vanilla. Gradually add flour, baking powder, and baking soda, and beat until just combined. Fold in yogurt. For the streusel, whisk together flour, coconut sugar, and cinnamon. Add coconut oil and mix until crumbly. Spoon half the batter into prepared muffin tins, sprinkle some streusel topping over it, then fill with more batter. Top with remaining streusel topping. Bake 18–20 minutes or until an inserted toothpick comes out clean. Optional: Drizzle with melted chocolate for garnish. Yield: 12 muffins

WELLSPRING / MAY 2022

THE KIDDUSH

Light Berry Cheesecake Time for a healthier cheesecake! We’re changing a few ingredients to lighten up this classic dessert for all cheesecake lovers out there. The berry compote topping adds a delicious fruity flavor and enhances the beauty of the cake.

Crust:

Preheat the oven to 325°F.

1 cup oats

In a mixing bowl, add all crust ingredients and mix until combined. Transfer into greased 10-inch springform cake pan.

1 cup walnuts, chopped 1 Tbsp coconut oil 1 tsp cinnamon 2 Tbsp maple syrup Cheesecake: 2 cups J&J cream cheese 3 cups Mehadrin Greek yogurt 3 eggs 1¼ cup xylitol (or equivalent in other sweetener) ⅓ cup flour 1½ tsp vanilla extract ¼ tsp salt Simple berry compote: 1½ cups strawberries and blueberries, mixed 3 Tbsp orange juice ½ Tbsp chia seeds or cornstarch, for thickening

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Add cheesecake ingredients into highspeed blender and blend until smooth. Pour over crust. Bake for 45–55 minutes, or until middle is set. Remove cheesecake from oven and let cool completely (at least 4 hours) before refrigerating. For berry compote, bring berries and juice to simmer in a small saucepan. Cook for 15 minutes. Remove from heat and stir in chia seeds to thicken, if desired. Pour over cheesecake before serving.

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TOOL OF THE MONTH

VITAMIX

CULINARY TOOLBOX When shopping for gadgets, it may be tempting to choose the cheapest one on the shelf. However, when it comes to blenders, quality should be the biggest factor. If you want to make a quick smoothie, your average blender can give you nice results. But why stop at smoothies when a high-powered blender can give you so much more? I chose the Vitamix for this feature because it is arguably the best blender on the market. It can turn oats into flour, peanuts into peanut butter, and almonds into almond milk. It makes the creamiest smoothies and silkiest soups. The Vitamix can even make cookie and bread doughs! I’ll bet your current blender can’t compete with that. The best part? When the recipe is done, I fill up the machine with soup and water and blend for about thirty seconds. All it needs after that is a quick rinse. It practically washes itself. Yes, the Vitamix is pricier than the average blender on the market—but it lasts. Ours is about 15 years old and is still as good as new. I can’t say the same for the other blenders we’ve had. The Vitamix is durable, strong, and made to last. If you only make smoothies three times a year, the Vitamix is probably not worth it for you. However, if you’re frustrated with your current blender or want to explore what else can be made in one gadget, this blender may be a worthwhile investment for you. Happy cooking,

Charnie

Recipes, Styling, and Photography by Charnie Kohn WELLSPRING / IYAR 5782

PIÑA COLADA

NOT YOUR TRADITIONAL

CULINARY TOOLBOX

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The classic drink gets a subtle but impressive facelift. The addition of mandarins brings a surprisingly new dimension to this summer beverage!

13 oz coconut cream 16 oz frozen pineapple 11 oz canned mandarins, juice included 1 Tbsp lemon juice 2 Tbsp rum, optional

Add all ingredients to the Vitamix and blend for 30 seconds or until smooth.

CREAM OF CORN SOUP

CULINARY TOOLBOX

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I chose to feature a corn soup because if you’ve ever tried making this soup, you’ll know how hard it is to get a perfectly smooth consistency. With the Vitamix, there’s no need to strain your soup. It blends the kernels into the silkiest texture!

30 oz canned corn 13 oz coconut cream 2 cups vegetarian chicken broth ¼ small onion 2 cubes frozen garlic 1 Tbsp kosher salt 1 Tbsp onion soup mix ⅛ tsp black pepper

Add all ingredients to the Vitamix and blend for about 8 minutes. Warm up and enjoy.

SWAP

SWA P

By Yossi & Malky Levine

Mayonnaise

Greek Yogurt

Creamy Caesar Dressing You’ll be surprised at how similar the textures of mayonnaise and Greek yogurt are. Add a little garlic, salt, and herbs to Greek yogurt, and you’ve got yourself a dip/sandwich spread/ dressing…your choice. Tastier and healthier. Way to go. Since we’re doing milchig anyway, Shavuos is the perfect time to upgrade salads with this creamy yogurt dressing.

7 oz plain Greek yogurt 2 Tbsp vinegar 2 Tbsp agave syrup 1 garlic clove 1 Tbsp olive oil 1 tsp mustard ½ tsp salt Blend all ingredients until smooth and creamy.

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TIDBITS

BENEFS IT OF THE RAI NBOW By Esti Asher, MS, RDN, LD 106

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The array of magnificent colors we enjoy seeing in the outdoors at this time of year is also available to us in the produce our world has been blessed with— and the benefits are greater than just their beauty. Have you ever heard of the recommendation to “eat the rainbow”? When we include different colors, our food is more visually appealing; a meal can turn from bland and monotonous to bright and vibrant. However, an additional reason to include many colors within the foods we eat is because different phytonutrients and vitamins are associated with the different colors of fruits and vegetables. So a variety of color usually means a variety of nutritional benefits. Below we explore five color families, examples of fruits and vegetables within that color category, and their corresponding general nutritional benefits (besides for fiber, antioxidant properties, and anti-inflammatory benefits, which they all contain). WELLSPRING / IYAR 5782

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TIDBITS

Red

Orange and Yellow

The main phytonutrient found within red fruits and vegetables is lycopene. Examples of produce with lycopene include tomatoes, watermelon, and grapefruit. Vitamins and minerals within this group include vitamin A, vitamin C, and folate. Benefits may also include minimizing skin damage from the sun.

The main phytonutrients found within orange and yellow fruits and vegetables are carotenoids such as beta-carotene. These are part of the vitamin A family and are particularly helpful for eye health (yes, this is why carrots are known for being good for our eyesight!). They may reduce risks of certain cancers, in addition to providing folate, potassium, and vitamin C. Additional fruits and vegetables with carotenoids include sweet potatoes, butternut squash, yellow pepper, pineapple, and corn.

Green

Blue and Purple

Leafy green vegetables often contain the phytonutrient chlorophyll (remember high school science class?), while cruciferous green vegetables include phytonutrients such as indoles, isothiocyanates, and glucosinolates. These green fruits and vegetables often include folate, magnesium, vitamin K, and potassium. Examples include spinach, leafy greens, green herbs, and avocado.

The main phytonutrient of this color is anthocyanin. Vitamins and nutrients include manganese, potassium, and vitamin C. Benefits include a potentially decreased risk of neurological disorders, type 2 diabetes, and improved brain function. Fruits and vegetables within this family include blueberries, grapes, plums, purple cabbage, and eggplant.

White and Brown The main phytonutrients are anthoxanthin (such as flavanols and flavones) and allicin. High in magnesium, manganese, folate, potassium, and vitamin B6, this color group is also associated with a potential decreased risk of colon and other cancers, in addition to improved heart health. Vegetables within this category include mushrooms, cauliflower, garlic, parsnips, potatoes, and onions. 108

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Daily coffee may increase longevity. Is coffee a big component of your morning routine? Do you find yourself drinking two or even three cups of coffee each day? If you’ve been concerned about the health hazards of this habit, this one’s for you: recent studies presented at the American College of Cardiology’s 71st Annual Scientific Session suggest that drinking 2–3 cups of coffee per day has many benefits, including living longer. Researchers studied the relationship between drinking coffee (0–6 cups per day) and heart rhythm problems and cardiovascular disease. They concluded that the coffee had either no negative effect or led to a reduction in cardiovascular risk. Another study found that the category of drinking 2–3 cups per day in particular led to the highest benefit. Notably, the researchers determined that individuals may experience the benefits of coffee regardless of whether it is instant or freshly ground. Despite the potential benefits, if drinking coffee makes an individual feel anxious, jittery, or uncomfortable, embarking on a coffee-drinking habit is not recommended.

Nordic diet yields health benefits, regardless of weight loss.

The myth that a thin body equals a healthy body has slowly been dispelled, and a recent study found further evidence for that. The Nordic diet was seen to lower cholesterol and blood sugar even when participants did not lose weight. The Nordic diet (often adapted by Nordic countries such as Denmark, Sweden, Norway, Finland, Greenland, and Iceland) includes fruits, vegetables, vegetable oils, low-fat dairy products, whole grains, and protein from nuts, seeds, fish, and minimal amounts of meat. A recent study tested blood and urine samples from 200 people who had increased risk of diabetes and cardiovascular disease, as well as an elevated BMI. Two groups were formed—one group followed a Nordic diet while the other group continued their usual diet. Because researchers wanted to see if there would be a benefit regardless of weight loss, participants were instructed to increase calorie intake if they found they were starting to lose weight. After six months, participants in the group following the Nordic diet had significant health improvements, such as lower cholesterol levels and better regulation of glucose.

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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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.

TASTES OF SPRING When it comes to preparing nutritious meals, it’s fun to cook according to the season. So what’s that one dish you recently whipped up or enjoy preparing that just screams “Spring!”?

Here’s my favorite cheesecake recipe that makes the perfect dessert for springtime shalosh seudos. 1 cup farmer cheese 1 light Greek vanilla yogurt 6 tsp stevia 4 egg whites

Yaffi Lvova, RDN

Shani Taub, CDC

Compiled by Shiffy Friedman

Sparlik is one of my favorite spring foods. It’s a delicious, light dip that works well with crackers, toast, in salads, and any dish that can use that kick of flavor. 1 bunch fresh parsley 3 cloves raw garlic, chopped ⅓ cup olive oil

Mix all ingredients and place in four extra-small round pans. Bake at 350°F for 30 minutes.

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½ tsp kosher salt Blend all ingredients until a textured puree is achieved.

Spaghetti Squash Bites 1 medium spaghetti squash, halved

Cheese Balls 1½ cups farmer cheese ½ cup 5 percent soft white cheese, or low-fat ricotta, well-drained

1 Tbsp olive oil

1 cup low-fat yellow cheese (muenster, cheddar, etc.), grated

Kosher salt

¼ cup scallions, minced

Pepper

1 Tbsp Worcestershire sauce

1 tsp garlic powder Non-stick cooking spray

Garnishes:

2 cups tomato sauce

1 Tbsp sweet or sharp paprika

1 cup reduced-fat mozzarella, shredded

⅓ cup minced dill

Preheat oven to 400°F and line a medium baking sheet with baking paper. Drizzle cut side of squash with olive oil, season with salt and pepper, and bake for 45 minutes. Reduce oven heat to 375°F. Cool squash and shred into spaghetti pieces. Place in a bowl and season with garlic, salt, and pepper.

⅓ cup roasted nuts, coarsely chopped

Transfer ¼ of each squash into greased muffin pan, pressing on bottoms and sides to create cups. Bake for 15 minutes. Spoon tomato sauce into each cup, top with 2 ounces mozzarella cheese, and bake for 8–10 more minutes until cheese is melted.

⅓ cup minced parsley

⅓ cup roasted sesame seeds Mix all cheese ball ingredients together and refrigerate for 30 minutes. Form mixture into small balls and roll in any or all of the garnishes. Refrigerate in an airtight container for up to 2 days. It is not recommended to prepare these in advance and freeze. Sweet variation: Omit scallions. Add ½ teaspoon vanilla extract and roll in cinnamon. Chinese variation: Use 1 tablespoon light soy sauce instead of Worcestershire and roll in minced fresh ginger.

Shaindy Oberlander, BS, INHC

Tanya Rosen, MS, CPT

These two recipes remind me of spring because they’re light and dairy—they have that Shavuos feel.

With my veggie patch planted, I sure am looking forward to enjoying my fruits, vegetables, and herbs very soon! I’m especially excited to try the mint, basil, and parsley. I enjoy adding mint leaves to a cold glass of limonana on warmer days, and I also love picking basil leaves for a delicious pesto sauce to be used over a slice of chicken cutlet or fish. Refreshing Limonana ½ cup sugar 1¾ cups water, divided 1 cup fresh lemon juice 3½ cups ice cubes 1 cup fresh mint leaves 6 mint sprigs for garnish (optional) In a small saucepan, combine 1 cup water and sugar. Heat over medium heat, whisking constantly until sugar dissolves. Cool. In a blender, combine cooled sugar water, fresh lemon juice, ice, fresh mint leaves, and remaining ¾ cup water. Pulse for a few seconds, then blend for 1 minute until ice is well crushed and drink has a thick slushy consistency. Taste and add more sugar if you prefer it sweeter. Pour into glasses and serve. Garnish with sprigs of mint. Enjoy! Note: If you prefer a drink without table sugar, use stevia or your favorite low glycemic sweetener. Instead of making sugar water, add a cup of unsweetened water to the blender (2 cups of water in total) and blend the drink without sugar. Add your sweetener of choice to taste, blend again, and serve.

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3 parts fruit 2 parts liquid 2–3 ice cubes 1–2 Tbsp add-ins Frozen Fruit Smoothie 3 parts frozen fruit 3 parts liquid 1–2 Tbsp add-ins Tip: Chop up fruit for your smoothie the night before and freeze in a container. That way it’s ready to be blended super quickly so you can get going with your morning. Green Smoothie 2 parts liquid 2 parts greens 3 parts frozen fruit Tip: Blend greens and liquid first so the leaves get super smooth before adding fruit, then blend again. This helps the greens break down, so you don’t get leafy chunks in your smoothie.

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A poke bowl is a quick, filling meal whose main components can be prepared in advance and as a result, be thrown together quickly midday. The base can either be lettuce or brown rice, with the vegetables layered on top— matchstick/shredded cucumber, shredded carrot, avocado, tuna, kani, and spicy mayo. Mix before eating. I cook the rice and sear the tuna in advance, and use bought shredded carrot. So the only work I’m left with before the meal is cutting the cucumber and avocado. The vegetables listed are my personal favorites. I encourage you to get creative and add what you like, as well as the sauces you enjoy.

Esti Asher, MS, RDN, LD

Unfrozen Fruit Smoothie

With the arrival of spring, my tastes change from warm cooked foods to fresh, cold, and juicy ones. As the trees come back to bloom and their vibrant colors return, my preferences turn to colorful salads as well.

When I needed an impromptu salad to add to a Pesach meal, I threw together the ingredients below. Since that meal, I’ve been asked for that “recipe” multiple times and have recreated it at my table as well. Cabbage Salad Purple (or green) cabbage, shredded Granny Smith apple (or any variety you prefer), diced Almonds, slivered I prepare a dressing of olive oil, silan, salt, and pepper. Feel free to mix in more seasonal produce such as (sliced) dried apricots, avocado, carrots, and peas.

Laura Shammah, MS, RDN

Smoothies are a perfect healthy treat for this time of year. They’re also an opportunity to get creative! Here are a few helpful tips and proportions to keep in mind, but aside from that, anything goes. Have fun!

Bashy Halberstam, INHC

Miriam Carr Shteyn, Wellness and Body Confidence Coach

MY TABLE

Lately, I’ve been making a lot of zoodles—zucchini pasta. It’s a fast and easy side dish. The trick is not to allow it to get mushy. I sauté julienned zucchini for about two minutes with olive oil, salt, and pepper. I warm up the sauce in a separate pot and serve on the side so the zucchini doesn’t get watery and mushy. My family loves it!

Slide creamy caramel or rich chocolate syrup into your DELICIOUS yogurt.

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Product of USA

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RANDOM

Age: 24 Location: Brooklyn, New York

Questions

Occupation: High school teacher and private tutor

Miri Cohen My favorite health food

My favorite exercise

Spinach and a good salad (with dressing please).

One misconception I used

Swimming! I love the rhythmic breathing and movement. Best of all, you never get charley horse or hot.

to have about health

That only calorie intake matters (see below for more).

One interesting thing I’ve learned about health That food choices make a huge difference. I used to convince myself that if I eat fewer calories, the content doesn’t matter. After a short-lived, but successful self-imposed trial, my skin, mood, and energy levels proved me entirely wrong.

Healthy supper in a pinch Favorite health book:

One food I avoid at all costs Candy (with some exceptions, of course), and sugary drinks or soda. Ice-cold water does the trick.

Baked chicken cutlet with ketchup/mayo dressing; leftover chicken soup from Shabbos with lots of carrots. For protein, I add chickpeas.

I love David Zulberg’s book, The Life Transforming Diet, which is based on the Rambam’s teachings. I’m still trying to see how and what I can incorporate in my life, but I’m very intrigued and amazed by the concepts.

WELLSPRING / IYAR 5782

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

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