Wellspring Issue #79

AUGUST 2022 // AV 5782 // ISSUE 79

THE HEALTH MAGAZINE FOR THE JEWISH FAMILY

Break Down the Barriers The joy of Tu B'Av was the joy of true unity

Add, Don't Subtract Shira Savit's refreshing approach to getting rid of bad habits

It ’s a

C u li n a r y Carnival!

Fixing Hormonal Dysregulation at the Root Tamar Feldman, RDN, CDE

Lots of wholesome ingredients.

Three contestants.

Inner Parenting Why is my child bullying everyone in the playground?

One Winner.

Get in on the fun!

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7 Top Hydrating Foods

Comfort Treats Serve this Chilled Mango Mocktail at your Shabbos Nachamu table

DIY Natural Tick Repellent

First eczema, then stomach cramps.

What next?

How healing my marriage healed my child

Change Your Diet to Avoid Surgery Laura Shammah on gallbladder health

Kitchen Duty at the Lab Wellspring readers test the benefits of juicing

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From yearning to joy. 10,198 and counting.

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Stay safe around the pool.

Primary Health Pediatrics Internal Medicine

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Keep your eyes on the pool!

Always swim with supervision An adult should stay within arm’s reach of children Older kids should use a buddy system

Dental Health

Keep guard Use multiple barriers/gates around the pool and keep them locked at all times.

Specialty

Every Second Counts!

5 sec.

1 min.

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Searching your bag for sunscreen

Sending a text to a friend

Running inside for a towel

A child can be submerged

A child can lose consciousness

A child can sustain permanent brain damage

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5

SPRINGBOARD

SAVE THE DATE!

AUGUST 22 TOWN HALL

nd

There’s a serious crisis at Maimonides Medical Center.

Our elected officials asked Maimonides CEO Ken Gibbs to join a public meeting to discuss the financial mismanagement and terrible patient care at the hospital.

We agree. That’s why we’re hosting a town hall for Ken Gibbs.

Will he show up? Or hide?

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WELLSPRING / AUGUST 2022

We'll be there on August 22nd.

Ken Gibbs will you be there?

Brooklyn deserves better. YOU deserve better. It’s time to fix Maimonides. patients deserve better!

Share your story:

718.234.1905 WWW.SaveMMC.org

info@SaveMMC.org

All information will be held strictly confidential

WELLBEING FEATURE

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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

WELLSPRING MAGAZINE: 718-412-3309 info@wellspringmagazine.com www.wellspringmagazine.com 670 Myrtle Ave. Suite 389 Brooklyn, NY 11205

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

For Delivery Issues: Lakewood: Lakewood Courier 732-546-9333 list@lakewoodcourier.com Upstate: 845-782-1010 Brooklyn: 718-437-0761

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

WELLSPRING / AV 5782

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WELLBEING FEATURE

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13

EDITOR'S NOTE

What Am I Waking Up For?

O

ne morning several weeks ago found me sitting on the swing on our porch—one of my favorite spots in the world— watching the sun rise over the Yerushalayim skyline. While the world around me slumbered, I took in the magnificent view before my eyes: the twinkling lights in the distance, the white-stoned buildings, the sky a pudding of pink and yellow. Ah! What a scene to wake up to, what a blessed way to jumpstart the day.

Inspired by a relative who’s a passionate member of the 5 AM Club (based on a book by the same name), I decided to give this ritual a try. “Try it once,” she encouraged, her voice exuding enthusiasm, “and you won’t snooze your alarm clock ever again.” What can I tell you? There was something special about the experience of welcoming the day as opposed to falling into it. By the time I was serving the kids breakfast—and joining them at the table, I’d done a workout, davened Shacharis, written an article, and spent some time alone in thought, as well. After I walked the kids to school and did my morning grocery run, I was ready for a well-deserved nap. It was an experience of “a’irah shachar” (Tehillim 57:9), of awakening the dawn as opposed to the other way around. Sure, it was an invigorating experience. But did my relative’s prediction materialize the next morning? Hmmm…

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Having finished the baby’s midnight feeding session only twenty minutes before, I wasn’t ready to call it morning just yet.

A

las, I haven’t managed to keep up the virtuous ritual for now, but even as I write this, I think fondly of that dawn experience on my porch. The world around me enveloped in a cozy blanket of sleep, watching the lone men huddled in their talleisim, hurrying to their vasikin minyan, filled me with a sense of awe and appreciation. It brought to mind this issue’s feature, in which Bina Gottdiener explores nine common denominators researchers found in what they called the “Blue Zones,” five areas in the world that boasted the highest percentage of centenarians. Not surprisingly, Bina notes, most of the research-proven secrets for longevity are values encouraged by the Torah and practically installed into a frum lifestyle. One of the secrets, the researchers found, was living with a sense of purpose. “The term for purpose in Okinawan is ‘ikigai,’” writes Bina, “and in Italian it is ‘plan de vida.’

Both are roughly translated as ‘why I wake up in the morning.’” Living with a sense of purpose, which we Yidden are blessed to have built into the framework of daily life, not only impacts our level of fulfillment and joy, but also our longevity. As this issue’s fascinating Medical Saga also explores, our emotional

and physical wellbeing are highly enmeshed. When we feel good emotionally, we feel good physically.

T

here’s another element of that momentous early morning I miss, as well. Oddly, knowing that when I read this magazine in print, I’ll be miles away from our home in Yerushalayim evokes a sense of longing. We’re looking forward to spending the summer with extended family in the States—being in their company brings us such joy—but the heart always longs for Eretz Yisrael. It’s the yearning we all experience to finally be fully at “home” in the Holy City, surrounded by family and friends and all of Klal Yisrael. As long as we’re in galus, we’re deprived of that completeness. Even on Shabbos Nachamu and throughout the shivah denechemta, when the haftaros inject us with a sense of comfort, we still crave the ultimate consolation. We long to be embraced by Hakadosh Baruch Hu, to rejoice with unadulterated pleasure in the place where we will all feel whole, the Beis Hamikdash Habenuyah. It is there that we will feel the ultimate sense of purpose, the ultimate sense of simchah.

May it be speedily in our days,

n a m d e i r F Shiffy WELL- PUT “It is impossible to hate ourselves into change; we can only love ourselves into change.”

—Shira Savit, Emotional Eating WELLSPRING / AV 5782

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WELLBEING FEATURE

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17

CONTENTS

AUGUST 2022 AV 5782 ISSUE 79 Our next issue will appear on Wednesday, September 7 th iy"H.

WELL INFORMED 20

Springboard

30

Spiritual Eating

32

Torah Wellspring

36

Health Updates

LIVING WELL

56

TO A LONG LIFE Feature

42

FYI

46

Community

48

OT@Home

50

Fitness

53

Ask

90 The Functional Dietitian 93

DIY

By Bina Gottdiener, CHC, CN What are the secrets to longevity? We’ve heard this advice from that one, and this opinion from the other, but what if science and research in the 21st century concretized this concept with a fascinating experiment? Enter the Blue Zones study.

WELLBEING 96

Emotional Eating

98

Inner Parenting

FAREWELL 139 Random

103 SEASONED 18

WELLSPRING / AUGUST 2022

Cup of Tea will return next month iy"H.

84 HEART ACHE Medical Saga As told to Shiffy Friedman On our drive home, I called Shmuel to fill him in on what the kinesiologist had told us.

He picked up and said, “Anything important because I’m busy now?” And with that, I launched into a rant.

EXPERIMENT: JUICING Sample

By Libby Silberman If you’re into all things healthy, you know what juicing is.

However, if you’re like my pre-converted self, juicing is what you did as a kid before Pesach—everyone knows it’s the funnest job in the kitchen—juicing cases of oranges and lemons and grapefruits, with the old-fashioned citrus juicer making its groaning way around and around as it extracted precious drops of juice, always with too much pulp.

70

116

BOOTH #1: BALL OF ENERGY Seasoned

By Wellspring Contestants It’s hot out and we’re trying to keep active too. But then the slump hits, and we want something really delicious to keep us going. Whip up a recipe for a power-packed treat for quick and easy summer snacking that contains: Oats Cacao nibs Ready, set…go!

WELLSPRING / AV 5782

19

SPRINGBOARD

On Storing Produce, Summer Safety, Spending Habits, and More

Summer Safety Issue #78: Medical Saga

As a mom and pediatrician, my heart was in my throat as I read “Out of the Water” in the July issue.

Baruch Hashem, Chani received quick medical attention and recovered fully. As a pediatrician, I get calls from parents who are worried that their child will develop “dry drowning” (also referred to as “secondary” drowning) after a brief period of submersion. While it is possible for a child to develop a lung injury after even a brief period under water, it is extremely rare, as the article correctly notes.

(The symptoms are also accurately described there.)

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WELLSPRING / AUGUST 2022

More commonly, especially after a brief submersion without the child losing consciousness, the child recovers without any further problems.

Meanwhile, there are many crucially important safety lessons to be learned from this story.

Safe swimming requires that at least one adult who can swim is a “designated watcher” and is always within arm’s reach of the child.

(More children would require more watchers.)

“Puddle jumpers” are a type of flotation device that give parents a false sense of security. They are not a substitute for adult supervision, nor are they actual life jackets. They keep children upright in what is

called the “drowning position,” not in the horizontal position a child would use in actual swimming/ floating. Children who regularly use puddle jumpers/floaties may be at increased risk for drowning because they stay vertical in the water, instead of the life-saving horizontal floating position.

While most people are aware of the need for adequate sunscreen to prevent sunburn, many are not aware of the risks of heat exhaustion and heatstroke.

Babies and young children, as well as people over 65, are at higher risk for these conditions. Heat exhaustion happens when the body loses too much water and salt, usually from sweating. You may feel clammy, look

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Quick Question

SPRINGBOARD

Question: Any ideas for natural sunscreen?

Answer: Kudos to you for wanting to shield your skin and body from the sun’s harmful rays. For starters, wear a widebrimmed sunhat when in direct sunlight, such as at the pool. Wearing light-colored clothing also helps keep the sun away (as opposed to dark, which attracts the sun).

Here’s a DIY sunscreen recipe to help you protect your skin without using harsh chemicals (published in issue #55). ¼ cup coconut oil (has some SPF, sun protection factor) 2 Tbsp powdered zinc ¼ cup aloe vera gel 25 drops walnut oil (for additional SPF and scent) Shea butter Mix all ingredients in a container and keep adding butter until desired consistency is achieved. Store in an airtight container.

Take care, Miriam Schweid, health consultant and kinesiologist

pale, feel dizzy or faint, sweat, have a rapid heart rate, slight fever, and feel nauseous or vomit. It is important to recognize these signs and get to a shady or air-conditioned area, drink fluids (ideally with electrolytes, like a sports drink), and cool off with wet towels. Heat exhaustion can be prevented by limiting time in the heat, wearing light-colored cotton clothing, and staying well hydrated.

Heat exhaustion, if untreated, can progress to heatstroke. The person’s skin will be red, hot, and dry, and their temperature can climb to 104 degrees or higher, associated with headache, nausea and vomiting, confusion or delirium, and even loss of consciousness. This is a medical 22

WELLSPRING / AUGUST 2022

emergency. Move the person to a shady area, apply cold compresses, and call 911 or Hatzolah immediately.

medical advice. Please contact your health care professional for any and all guidance.

Whether Chani had “secondary/ dry drowning” or heatstroke or both, she got rapid medical treatment and baruch Hashem recovered.

H. P.

We hope and pray that we can keep all of our children safe, and that this information is helpful.

Alisa Minkin, MD, FAAP Jennie Berkovich, DO, FAAP Members, JOWMA Preventative Health Note: This letter does not constitute

Money Talks Issue #78: Cover Feature

Thank you so much for a wonderful magazine. I picked it up once and now I’m hooked as I found that it has brought me to become more present and self-aware. I especially enjoy the FYI column and Cup of Tea and I really appreciate the neat layout and

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The Doctor Is In

SPRINGBOARD

Question: I am due with my first baby shortly and there are so many things to consider. The amount of information is overwhelming! One of the many choices we need to make as soon as the baby is born is giving a vitamin K shot in the hospital. I’m nervous to give my baby a shot so early in their life. Is it really necessary?

Answer: A new baby can be overwhelming, and parents want to be empowered with information to make the most educated and well-informed choices for their new precious addition. A routine procedure in the newborn nursey is administration of vitamin K. Vitamin K is unlike other vitamins since it is used by the body to help blood clot. Adults get vitamin K from food and bacteria that live in our intestines. Babies don’t have enough vitamin K because only small amounts pass through the placenta from their mothers. The good bacteria that produce vitamin K are not present in the newborn’s intestines, and vitamin K does not pass through breast milk.

Without enough vitamin K, babies may have severe bleeding, even without any injury. This is called hemorrhagic disease of the newborn or vitamin K deficiency bleeding (VKDB). If the baby needs any minor procedure, including a bris, they may have prolonged bleeding. VKDB occurs when babies cannot stop bleeding because their blood does not have enough vitamin K to form a clot. The bleeding can occur on the inside or outside of the body. When the bleeding occurs inside the body, it can be difficult to notice. Commonly, a baby with VKDB will bleed into his or her intestines, or into the brain, which can lead to brain damage and even death. Infants who do not receive the vitamin K shot at birth can develop

VKDB at any time up to six months of age.

The vitamin K shot acts in two ways to increase vitamin K levels: 1. Part of the vitamin K goes into the infant’s bloodstream immediately and increases the amount of vitamin K in the blood. This provides enough vitamin K so that the infant’s levels don’t drop dangerously low in the first few days of life. Much of this vitamin K gets stored in the liver and it is used by the clotting system.

2. The rest of the vitamin K is released slowly over the next 2–3 months, providing a steady source of vitamin K until the infant has another source from his or her diet.

Without this shot, the risk of this bleeding disorder will range from 0.25–1.7 percent. The risk for developing late VKDB has been estimated at 81 times greater among infants who do not receive vitamin K than among infants who do receive it.

The risks of vitamin K administration are very low. It is not a vaccine, but pain or discomfort at the injection site may occur. Unfortunately, oral vitamin K is much less effective at preventing the bleeding disorder than an injection and is not recommended Giving vitamin K is one of the safest decisions you can make for your new baby.

Jennifer Berkovich, DO, FAAP Member, JOWMA Preventative Health Committee

design on each page.

I found the feature on spending habits to be really interesting and relevant as I’m quite on the frugal side and my husband is the total opposite. I very much related to one of the respondents in the survey, who wrote that she wouldn’t buy a chocolate bar but then her husband 24

WELLSPRING / AUGUST 2022

would buy an entire lunch. I had a good laugh when I read that!

Hopefully, I will get to the place she’s in now, thanks to the insightful tips (especially bitachon) from the article.

Thanks again!

Name withheld upon request

Into the Fridge They Go Issue #78: Sample

Words cannot express how much I enjoy Wellspring, especially considering that I am not into health at all. It is actually the only Englishlanguage publication that we bring

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Question:

My child isn’t drinking enough water.

Even when it's so hot, he still doesn't take a minute to rehydrate.

What can I do?

Answer: Make water fun! You can get some cool ice-cube molds and freeze up some fun. Or you can do what my colleague Megan calls “fancy water.” Just add some fruit and herbs! Mint and basil are common herbs that work well for adding flavor to water. Watermelon, berries, and citrus are fruity additions.

Mix it up and see what you like best: mint and watermelon, strawberry and basil, or lemon and lime!

Daily water needs according to the American Academy of Pediatrics: 1–3 years: 32 oz 4–8 years: 40 oz 9–13 years: 56–64 oz While these numbers are appropriate guide markers, I prefer to look for signs of dehydration, starting with urine color (ideal is pale yellow to clear). You can also look for dry skin and lips, fewer wet diapers or trips to the bathroom, or less tears when they cry. Fancy water can help make water delicious.

Pediatric Nutrition

SPRINGBOARD

into our home. Since I had the opportunity to review it once, I’ve been buying it and reading every single page every single month.

In regards to Libby’s Sample on prolonging the freshness of produce, I’d like to let readers know that if bananas are put into the fridge as soon as they start turning brown, the peels will become even more brown but the flesh of the fruit will remain yellow, unblemished, and delicious.

Thanks so much and keep up the good work, Mrs. T.

A Suggestion Box That Works!

Issue #78: Sample

First, thanks so much for an incredible magazine that doesn’t disappoint month after month after month. I’m very excited to take the results of this month’s experiment at the Lab into account when storing my produce. As a reader who suggested this topic, I appreciate that my message catapulted into this full-blown experiment that will finally enable me to make great use of all my produce in the best way possible. It’s great to see that you’re operating a suggestion box that actually works!

Many thanks, Esti H. Jackson, New Jersey

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.

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WELLSPRING / AUGUST 2022

Our Hairdresser’s Recommendations Issue #78: Community

On the topic of managing greasy hair, here are

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SPRINGBOARD

First, wash hair with liquid dishwashing detergent.

This eliminates all the grease. Then wash with shampoo. Do not use conditioner. (I can clearly tell the difference in my daughter’s hair after she uses dishwashing soap.)

The second tip is to avoid washing hair daily.

believe we are. We tend to look at money as a technical means through which we procure what we need to live (or more!), and it takes a lot of self-awareness to notice how much of our generosity, stinginess, and in between are a direct result of our past and emotional world.

Thank you for a highly informative and thought-provoking article on the topic. I enjoyed taking the survey and seeing where I stand in terms of my spending habits.

Good luck!

R. Sabel

With much appreciation, J. F. Toms River, New Jersey

Not So Technical After All Issue #78: Cover Feature

Money Talks Issue #78: Cover Feature

My husband works as a stockbroker and often relates how so much of the success in the market involves learning how to separate emotion from logic because we’re way more emotional beings than we tend to

What a fascinating feature you published on spending habits. As always, I so appreciate how wellbeing articles highlight such everyday matters in a way that invites

contemplation and self-exploration.

Who knew our decisions to spend or save are so rooted in emotional underpinnings? I read (more like gobbled up!) the article right after I’d read the Inner Parenting article from the month before, so I was still pondering over that piece and couldn’t help but notice how connected all these topics are. When we tell a child they can’t have a certain toy or game, what appears to be such a logical decision is also so rooted in our emotional world.

It’s interesting to notice the pattern: Often, those who were denied their wishes as children will attempt to spare their kids that pain by (over) giving, and those who wished to have more boundaries will take that direction with their children. Simply noticing the patterns is eye-opening on its own. We need so much siyata diShmaya and clarity in our parenting. Thanks for giving us so much food for thought.

Get in touch!

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

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WELLSPRING / AUGUST 2022

Tzivia B. Monsey, New York

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

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WELLSPRING / AV 5782

29

SPIRITUAL EATING

By Rabbi Eli Glaser, CNWC, CWMS

The Real You Who is it?

Parashas Re’eh opens with a blessing and a curse: “See! I place before you today, a blessing and a curse.

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WELLSPRING / AUGUST 2022

The blessing that you will listen to the commandments of Hashem, your G-d, which I command you today.

And the curse; if you will not listen to the commandments of Hashem, your G-d, and you turn away from the path which I command you today, to go after other gods that you did not know” (Devarim 11:26–28).

What does the Torah mean by “gods that you did not know”? How can someone follow something they don’t know? In order to fall for something, don’t we first have to know what it is that we’re following?

The answer gives us a wonderful insight into how Hakadosh Baruch Hu looks at us, and subsequently, how we should look at ourselves and each other.

there’s always a but, we also have the ability to make the wrong choice. And the more wrong choices we make— the more we cloud our ability to make the correct choice—the more we end up surrounding ourselves with the results of our negative actions.

That, however, never changes our intrinsic nature. It merely puts up barriers between who we are now and who we want to become. We all want to be great. No one wakes up in the morning and says to himself, “You know, I plan on just being mediocre today.”

We all want to live healthy, productive lives, grow to spiritual heights, and enjoy the true pleasures Hashem gives us in this world.

The Torah tells us that every human being is created in the image of Hashem. We are all inherently pure and good. “My G-d, the soul you placed within me is pure,” we say in Birchos Hashachar.

But what happens all too often? We end up following other gods we do not know. We wind up chasing after temporary happiness and wanton desires that seem great in that instant but leave us lacking, frustrated, and far from our stated goal.

Our true, inner self always wants to do the right thing because that reflects who we really are. But, and

Even though it appears like a good idea at the time, our intrinsic self doesn’t relate to evil, negativity, or

‫ונשמרתם מאוד לנפשותיכם‬ ,‫ וועסט–נייל וויירוס‬,‫היט זיך פון ליים דיזיעז‬ ‫רעאקציע צו ביסן‬ ַ ‫און ַאלערגישע‬

!‫ַא געזונטן זומער‬

NE W!

self-destructive behavior. These concepts are foreign to who we really are. Of course, we are held accountable for our actions, but that is not a reflection of our fundamental nature.

Often, the positive choice is more difficult to make, less inviting, and requires a whole lot more discipline to fulfill. The destructive option is but a momentary pleasure away.

Why did Hashem make it that way? Because if were the other way around, there would be no real reward for taking the productive stand, for making the right decision.

The more we are in our choices and actions—irrespective of how hard it might be—the more we reach our intrinsic potential. The more harmful choices we make, the more alien our lives become to who we really are. The degree of difficulty doesn’t determine the validity of a choice. Make the right choice: invest your energy in yourself, and connect to the real you.

And for Shabbos Nachamu and beyond, there’s no more comforting place to be.

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

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WELLSPRING / AV 5782

31

TORAH WELLSPRING

By Rabbi Ezra Friedman

Many Stripes, One Goal What was the great joy of Tu B’Av?

We’re currently in the period of shivah denechemta, a time when although we’re still in galus, Hakadosh Baruch Hu is sending us messages of comfort and love, as we read in the haftaros during these seven weeks.

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It’s a period in the spirit of strengthened connection to Hashem, of Him extending Himself toward us even while we still haven’t merited the geulah.

This is also the time when Klal Yisrael celebrated what the Mishnah refers to as a Yom Tov. Not just any Yom Tov, for “there were no greater Yamim Tovim by the Yidden than the fifteenth of Av and Yom Kippur” (Taanis 4:8).

What was so remarkable about what transpired on Tu B’Av in the times of the Beis Hamikdash that it warranted this description? Among the list of joyous events that occurred on this day, the daughters of Yerushalayim went

out in the vineyards in white clothes with the intent of finding their zivug.

What was the great joy in that? For starters, Klal Yisrael experienced the simchah of celebrating shidduch after shidduch.

That’s reason enough to rejoice, but of course, there was more. In explaining the matchmaking process that took place on this celebratory day, the Gemara (Taanis 31a) remarks that first, all young women borrowed the white garments that they wore for this occasion. “The daughter of the king borrows from the daughter of the Kohen Gadol…”

Those from wealthy and prominent homes borrowed from those who had less, and vice versa. This practice was to ensure that no eligible woman would feel uncomfortable about her own lack as everyone was engaging in the same borrowing-lending process. As a result, a young woman’s appearance was in no way an indication of her and her family’s financial or social status.

“Bachur,” the women announced, “sa einayich ure’eh mah atah borer lach—lift your eyes and see [beyond the veneer] what you’re choosing for yourself” (ibid.). Seek out what’s truly important in marriage. This was a call to each suitor to take note of their potential wife’s inner qualities—her piety, her character—that which matters most. If a young man sought a respectable lineage, the girl would advise him to rather seek out a candidate with yiras Shamayim. If physical beauty was a priority for him, she’d remind him that “sheker hachein vehevel hayofi.”

Removing the Layers The essence of the day, which of-

fers an understanding regarding the source of its unique joy, was the dismissal of external trappings to allow for true connection. Gone was the focus on external trappings, on petty details, and in its place came the opportunity to truly see the other individual. Imagine what joy this facilitated! There was no more fussing about types and backgrounds and all those other attributes that matter little in light of the bigger picture.

There was just a chosson and kallah who looked beyond the outer veneer and sought each other for the qualities that truly make a difference.

The veneer that prevents us from seeing another individual for who they truly are becomes exponentially thicker and more prominent in heterogenous communities, such as the ones we’re blessed to live in today.

While living and being acquainted with Yidden of different stripes has its untold benefits, it often engenders an unwritten hierarchy system. Unlike the days in the shtetl when the inhabitants tended to be more similar in terms of religion and lifestyle, when Yidden from an array of different origins, statuses, and hashkafic leanings make up one community, the unwritten dividing lines between the sectors become more prominent.

This one’s levush is not like ours, the next one has different minhagim, the other one’s nusach or havarah is different. And what does that leave us with? If the focus is the external trappings, we’re left with a very divided society. The result is not only a more restricted selection pool in shidduchim, but also and most importantly, on the level of achdus among us Yidden as a whole.

Of course, this is not to demean the significance of mesorah, of uphold-

ing the traditions that are unique to our particular heritage. However, at times we may forget what lies at the crux of our differences, the reason for these seeming disparities among us: a desire to come closer to Hakadosh Baruch Hu. When the founders of various movements in Yiddishkeit, whether mussar, Chassidus, and their subtypes, set forth a particular mode of thought or dress or conduct, their one and only goal was a better, richer, and more connected avodas Hashem. A singular goal, but with many different faces. As Yidden living in a “mixed” world of prototypes, it’s our duty to be mindful of that. It’s when we lose sight of this reality that we’re at risk of not only constructing dividing lines but also of missing the point behind the apparent differences. When the veneer takes up too much prominence, the ikar gets sidelined.

All Sacred As descendants from Avraham Avinu, the first to set out on a path of serving Hakadosh Baruch Hu, all of us Yidden can trace back our origin to the same patriarch. Over the centuries, however, klal Yisrael continuously branched out, taking on particular customs and approaches based on their unique demographics and other circumstances. All of these minhagim are sacred, no doubt, but we can’t lose sight of their underlying purpose, of the one goal that brings all of us Yidden together. When we approach our own traditions from this perspective, and we hold them sacred because we’re mindful of their purpose, we automatically see beyond another Yid’s external differences, as well. We recognize that what my levush,

WELLSPRING / AV 5782

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TORAH WELLSPRING

"He is the one we served, whether with a frock or a shtreimel or no particular levush at all."

for example, does for me, his does for him. And, as a result, the disparity in levush not only starts to matter little in terms of enabling us to feel connected, but it actually makes us feel more united by our singular mission.

We may belong to a different sect or abide by the rulings of a different Rav or Rebbe, but we’re both on the way to serve our King; we’re just entering His palace through a different corridor. We love each other because we’re on the same path, with the same goal. We’re brothers, serving the same Father.

If this reality is clear to us, we’ll feel this sense of brotherhood even if both of us actually follow customs that are in direct opposition one from the other. For example, to me, davening before sof zeman tefillah might be sacrosanct, but to him connecting to Hashem comes in the form of extending his preparation for tefillah 34

WELLSPRING / AUGUST 2022

and davka davening after that zeman.

As long as I recognize that the purpose behind these distinct choices is one and the same, these differences don’t take up space in determining the connection we feel toward one another.

But, if the perspective is warped and the outer trappings of avodas Hashem—as opposed to their underlying goal—become the ikar, that’s when the pirud among Yidden occurs. Ironically, what was meant to bring us closer to Hashem, and by default, our fellow Yid, becomes about types and categories and segments. To lose sight of the unifying goal behind these differences is to lose sight of the purpose of our existence in this world.

In fact, the sefarim tell us that my most powerful indicator of whether my conduct or approach brings me closer to Hakadosh Baruch Hu is if

it brings me closer to His children.

In other words, ahavas Hashem and ahavas Yisrael are essentially one and the same. How can something that’s meant to bring me closer to Hashem distance me from another Yid? And so, if I find that something that I’m doing or an approach I’m pursuing under the guise of Yiddishkeit makes me feel superior to or separate from another Yid, I know that there’s an element of my endeavor that requires repair. It’s certainly not bringing me closer to Hashem.

Break the Barriers This brings us to understand the sheer simchah that Klal Yisrael experienced on Tu B’Av. It wasn’t only the shidduchim that happened on that day; it was the breakthrough behind them that all of klal Yisrael experienced. It was the ohr that re-

particular traditions and the specific derech in which we serve Hashem. At the same time, however, it would be wise for us to recognize how so much of our separateness may just be additional barriers that unnecessarily distance us from one another and make us feel disconnected.

vealed itself when every Yid realized what lies behind all of our external differences. The achdus that emerges from that realization, the love one Yid felt for another. If we want to only illustrate what it looked like in those days, imagine if one day the Rav in every single shul across the globe would make an announcement that all barriers between Yidden be removed. Let Yidden from every stripe—chassidish, litvish, Sefardic, and beyond—start greeting each other, davening together, learning together, and even being meshadeich with each other. How much achdus we’d experience, how much joy we’d feel. We’re using this is only a mashal—and not as an ideal reality—to understand the joy that the Yidden felt on that day, as there is certainly great merit in upholding

If there’s one area where societal disparity makes an indelible impact, it’s shidduchim. When one individual feels superior to another because they’ve lost sight of the purpose behind the seeming differences, or the focus becomes the externals as opposed to what matters most, many highly eligible candidates are insensibly nixed. On Tu B’Av, thanks to the clarity that the Yidden experienced, the young women rejoiced because they were finally seen for who they truly were, for their pure neshamah, their valuable essence. They alerted the young men to seek out yiras Shamayim and other virtuous qualities, but then they added a caveat, “Ubilvad shetatrunu bezehuvim— But crown me with gold.” It’s not enough, they conveyed, that you’re choosing to look beyond my exterior because you realize that the barriers between us were only a means toward the same goal. I want you to treat me well too; not as a chessed case because you’re trying to be nice to every Yid. When we truly see another Yid’s essence—that it’s the same as ours, just with its unique tafkid, all levels of hierarchy fall away. It’s not that I’m the great, holy person who is kind to every Yid, and therefore I’ll open my home to you and give you what you need. No, that’s what the young women warned against. True achdus is about feeling on the same level as every Yid, genuinely appreciating their value. It’s not about taking on chessed projects; it’s about feeling equal. That’s the achdus Klal Yisrael experienced on Tu B’Av. What beauty! What a day that was!

The Yom Tov of Tu B’Av reminds us to exercise our ability to see beyond the other’s outer trappings in order to connect to the place that is very much alike: the place where we are both ovdei Hashem, with a desire to do what brings us closer to Him. If, in my eyes, another person’s external presentation defines him, I’ll have a hard time seeing his true essence. But if I’m connected to the purpose behind my own external presentation, and I’m mindful of the goal beneath it all, I can come to truly respect and cherish every Yid, doing my part to bring more achdus among Klal Yisrael.

The Circle The tractate in the Gemara about Tu B’Av concludes with a statement that offers a beautiful closing thought on the topic of achdus: “Asid Hakadosh Baruch Hu la’asos machol latzadikim veHu yosheiv beineihem beGan Eden—In the future, Hakadosh Baruch Hu will arrange a dance of the righteous, and He will be sitting among them in Gan Eden” (Taanis 31:1). The unique property of a circle is that it has no levels or coveted spots—no corners, centers, or ends, and no head tables or bottom rows. And there’s more: all points on a circle are equidistant to its center.

What a powerful implication!

In Gan Eden, where the outer trappings of this world are no longer relevant, every Yid who served Hashem with sincerity will hold hands with another Yid who served Hashem on his own path. And together, they will all point toward Hashem and say, “He is the Hashem to whom we hoped.” He is the one we served, whether with a frock or a shtreimel or no particular levush at all. He was the purpose behind our unique customs, our particular traditions. Gone will be the labels and subtypes. In its place will be true achdus, and thus true simchah.

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

WELLSPRING / AV 5782

35

UPDATES

By Esther Retek

Can You Open This, Please?

Handgrip strength is more revealing than we think How strong is your handgrip? Are you the one who gets passed up the tightly sealed grape juice bottles, or do you send them forward without even trying?

Interestingly, a new study now shows that handgrip strength is not just an indicator for muscle strength but may be revealing of other health factors, too. In fact, handgrip strength can be a near-accurate screening tool for various health issues.

Numerous studies suggest that low-strength handgrip may be an indication of underlying health problems, including heart and lung conditions—and not only in older individuals. But what previous studies failed to do was provide a definitive threshold that would indicate a problem.

Published in BMJ Open, researchers from the University of Vienna worked to assess at what level of handgrip strength a doctor should consider sending a patient for further examination. The results of the study provide standardized thresholds that directly link handgrip strength to remaining life expectancy, thus enabling practitioners to detect patients with an increased mortality risk early on.

“In general, handgrip strength depends on gender, age, and the height of a person. Our task was to find the threshold related to handgrip strength that would signal a practitioner to do further examinations if a patient’s handgrip strength is below this threshold. It is similar to measuring blood pressure. When the level of blood pressure is out36

WELLSPRING / AUGUST 2022

side of a particular range, the doctor can either decide to prescribe a particular medicine or to send the patient to a specialist for further examination,” explains Sergei Scherbov, one of the researchers.

In the study, patients’ handgrip strength was measured by their squeezing a dynamometer with one hand, a general test for handgrip strength. The results indicated that even a handgrip strength that is only slightly below the average of a comparable population is indicative of health conditions.

“Handgrip strength is a cheap and easy-to-perform test, but it may help with early diagnosis of health problems and other underlying health conditions. Monitoring the handgrip strength of the elderly (and middle-aged people) may provide great benefits for the public health of aging populations. Our findings make it clear that handgrip strength is a very precise and sensitive measure of underlying health conditions. Therefore, we suggest it to be used as a screening tool in medical practice,” notes researcher Nadia Steiber.

Is the reverse true too? Can you work on your handgrip strength to improve your overall health? Researchers agree that although handgrip strength can be an indicator, it is not necessarily the key to good health.

Now pass that closed jar to me.

An Open Letter on Behalf of the Board of Trustees of Maimonides Medical Center For 111 years, Maimonides Medical Center has been a pillar of our Brooklyn communities and a pioneer in the advancement of medicine. As the Board of Trustees charged with carrying on this legacy and overseeing the fulfillment of its mission, we wish to respond to the recent publicity campaign that has been launched against the hospital and appeal to its organizers for a constructive proposal.

Our Board is made up of 32 individual Trustees representing many different communities and backgrounds. We volunteer our time and energy because we are incredibly proud of Maimonides and the work done every day by its staff. Many of us are Maimonides patients ourselves, as are our parents, children, and spouses.

Year after year, Maimonides is recognized by objective thirdparty organizations for achieving clinical outcomes that are among the best in the country. The data tells us clearly that we serve a population that is more at risk than average and provide medical care that is far better than average.

We are not perfect. We continually seek to listen and learn from our patients, employees and communities.

We strive to get better every day. We know the high level of medical care we provide is not always matched by the patient experience. Our medical technology is new but many of our facilities are old. That is why we built the new Doctors Pavilion, why we are modernizing and doubling the size of our emergency room, why we are building Brooklyn’s only freestanding Emergency Room for children. These new facilities cost hundreds of millions of dollars and will benefit our communities for generations.

The pandemic has created enormous challenges for our society.

Hospitals, in particular, have been exceptionally challenged.

Maimonides is hardly alone in coping with nationwide staffing shortages, employee burnout, skyrocketing supply costs, and volatile demand for its services.

Moreover, Maimonides, like other hospitals that serve large Medicaid populations, has historically been disadvantaged by a deeply inequitable funding system. Medicaid has paid hospitals just 61 cents for every dollar of care provided. Put simply, we were paid far less for providing the same services than hospitals serving more affluent communities. The clinical outcomes we achieve are all the more remarkable in this context. New York State leadership recognizes this and has now included Maimonides among a select group of hospitals that are eligible for enhanced Medicaid reimbursement which will help mitigate this historical deficiency.

Early in the pandemic the Board made a decision that has guided it ever since: do what it takes and commit the necessary resources to meet the needs of our communities during this crisis. Like many hospitals, we spent more than we earned

in this period, drawing on our balance sheet to absorb losses rather than cutting back services.

As the pandemic waxed and waned, one of the ways we sought to mitigate this funding gap was through philanthropic support from individuals who expressed an interest in strengthening the organization. We were grateful for the generous support we received from many new donors.

We were surprised, however, when one prospective donor proposed to take control of our board as a condition of philanthropic support. We respectfully declined this proposal, which we believed was inconsistent with our fiduciary duties and our mission, and not in the best interests of the organization or the diverse communities we serve.

Apparently dissatisfied with this outcome, this individual, in collaboration with others, has now unleashed a destructive and deceptive campaign that discourages people from using the hospital, makes several false charges and claims, calls for a reduction in hospital funding, attempts to demoralize our workforce, and seeks to undermine the unions that represent most of our employees.

To those financing and organizing this campaign, we have a simple message: this is not the way to achieve anything constructive.

Whatever the campaign’s intent, its practical effect is to harm the hospital, those who use the hospital, and those who work there. The longer this goes on, the greater the damage will be.

The last thing our communities or our workforce can afford right now is a manufactured crisis that threatens to weaken an institution that hundreds of thousands of Brooklynites rely on to access critical services.

If you have a sincere interest in improving the hospital’s services, we call on you to come forward with a concrete proposal. We stand ready - as we always have - to engage with all people of good faith who wish to work together in furtherance of improving healthcare for our communities. For our part, we will continue to focus on doing everything possible to preserve and protect the delivery of world-class care for those we serve.

Eugene Keilin, Chair Peter Rebenwurzel, Vice-Chair Erminia Rivera, Vice-Chair Alex Rovt, PhD, Vice-Chair Paul T. Addison, Treasurer Frank A. Naccarato, Secretary Donna Astion, MD Richard A. Barasch Joseph Bruno Rev. Msgr. David Cassato Jeffrey Fenster Chaim Fischer Monica Ghitan, MD Kenneth D. Gibbs Jeremy Glick

Jack A. Hidary Lofton Holder Mortimer N. Klaus George Liu, MD Robert Machinist Donald Meltzer Azzam Obeid Martin Payson Trevor Price Mary Singh David Spira Aaron D. Twerski Marty Waisbrod George Weinberger Michael L. Ziegler, Esq. WELLSPRING / AV 5782 37

UPDATES

Of School and Sleep How you can help your child succeed this year You’re probably still basking in the sunshine and enjoying the summer perks as you read this article, but before you know it, it’ll be back-to-school time. (What did I do all summer long?) And if you have a child starting school for the first time or entering a significant grade, you may have been thinking about school all summer long. Is there anything you can do to ease your child’s transition?

A new study, published in Pediatrics, seems to suggest that yes, there’s something important you can do to help your child. The team of researchers, led by Doug Teti, distinguished professor of human development and family studies, professor of psychology and pediatrics, and head of the Department of Human Development and Family Studies, found that instituting a solid bedtime routine before the new school year begins is key to easing the adjustment.

The study focused primarily on children starting kindergarten.

In addition to an easier adjustment to the new school year, children who sleep at least 10 hours during the night on a regular basis demonstrated more success in emotional development, learning engagement, and academic performance across the year.

The researchers used a movement-tracking watch to record the sleep habits of 220 children for four one-weeklong periods across the course of their kindergarten year, starting in July–August before the academic year began.

They then measured sleep habits of those children again in September, November, and April. Alongside these tracking periods, teachers and staff evaluated the students’ adjust38

WELLSPRING / AUGUST 2022

ments to kindergarten.

“We found that children who had 10 or more hours of sleep per night on a regular basis, particularly before the kindergarten year began, tended to maintain that more optimal sleep pattern across their full kindergarten year,” says Teti. “This has significant implications for anyone interested in promoting healthier sleep patterns in children making the transition to first-time schooling; parents should do what they can to help their children regularly get most—if not all—of their sleep during night hours before the school year even begins.”

Researchers also looked at when the children were getting these 10 hours of sleep and pointed out that those hours should be at night, and as regularly as possible. The study suggested that “making up” for less sleep at night by taking naps during the day does not have great value in helping children make the adjustment to school.

For families anticipating their child starting kindergarten, Teti suggests setting routines and expectations for healthy sleep hygiene before school starts.

What is a healthy bedtime routine? The authors strongly advise to avoid screen time before heading to bed. They also urge parents to be involved and present during children’s bedtimes, implementing a consistent calming bedtime routine that helps prepare children for sleep. That routine could include bath time, reading a book, talking in a quiet environment, singing a song, reciting Krias Shema with them, and of course, lots of cuddles and kisses.

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UPDATES

Tip

23 in a series

Well Spent

Budgeting on Vacation Whether your family’s summer vacation has just begun, you’re planning an end-of-the-summer tour, or heading up to visit the kids at camp, summer trips are not easy on the wallet. But that doesn’t mean budgeting on vacation is an oxymoron. Here are some easy budgeting tips for you to try, and while they won’t make your trip cost-free, they can save you a pretty penny.

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Road Snacks

Stock the Box

Avoid the Car

Try to pack along whatever food and drink you will possibly need for the way. (Double the amount you think you’ll need!) Water bottles, ices, nuts, snacks, and chocolate bars are overpriced at gas stations and other small shops, so having them available in the car will save you a dime—and some extra stops.

Wondering how you can bring along ices to avoid the overpriced selection at the gas station? Get an icebox of course! That way you can store water, ice creams, and lunch for the whole family. With cold, fresh food available you can skip eating out for lunch at restaurants and avoid those pricey cold water bottles. Plus, picnics are such fun!

If you’re traveling locally, leave time in your schedule between activities so you can walk to places instead of driving (avoiding traffic is great for your wellbeing, too!). If you’re touring a different city, find out their mode of transportation and public transit schedules. As an added bonus, there’s no better way to get to know a city than walking through the streets or using the local mode of transportation.

Get Acquainted

Large on the Lunch

Many of the most scenic and enjoyable tourist sites are actually free. Before heading out to your destination, get acquainted with the place and find out about state parks and other free attractions in the area.

Lunch food is so much simpler and cheaper than dinner. Have your family fill up on fresh food, nuts, sandwiches, etc., and leave the dinners for quick, smaller meals. Another great tip is to take along containers so you can store leftover food for that inevitable, “Ma, I’m hungry!” a half hour after lunch.

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41

ALTERNATIVE VIEW

BY FAIGY SCHONFELD

ACNE NO ONE LIKES ACNE. WHILE NOT LIFE-THREATENING, IT’S ALTOGETHER UNPLEASANT AND, IN SEVERE CASES, IT CAN CAUSE MUCH PAIN AND EMOTIONAL DISTRESS. BUT THE REALITY IS THAT IT AFFECTS MOST PEOPLE AT SOME POINT IN THEIR LIVES—UP TO 80 PERCENT OF THE POPULATION BETWEEN THE AGES OF 11 AND 30. OFTEN, PEOPLE DEALING WITH ACNE RESORT TO MEDICATION OR WEARING HEAVY MAKEUP, BUT THE GOOD NEWS IS THAT THERE ARE LOTS OF NATURAL TREATMENTS THAT CAN BE REALLY EFFECTIVE AS WELL.

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WELLSPRING / AUGUST 2022

WHAT IS IT? Acne occurs when the skin becomes inflamed. The skin is full of oil glands that secrete sebum, which keeps it hydrated and healthy. But when the glands produce too much oil, the pores become blocked, and pimples and blackheads make an appearance.

The pores then fill with bacteria, causing redness and inflammation too. A total picnic.

WHAT CAUSES IT? Hormones are a popular culprit. Some say acne is linked to nutritional deficiencies, food allergies and intolerances, or fungal infections. Blood sugar imbalances or insulin resistance also create an inflammatory cycle that can lead to acne. In general, inflammation of any kind can be detrimental to the skin. Air pollution or exposure to secondhand smoke are also offenders, as well as an imbalanced pH level. And, of course, this list would not be complete without implicating white sugar, chemical additives, and unhealthy fats. And stress.

STANDARD TREATMENT Depending on the severity of the acne, people go from covering pimples with makeup (which can make things worse) to topical treatments to skin procedures, such as micro-needling and chemical peels. None of these are too healthy or too much fun, so it’s well worth it to try some natural remedies first.

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ALTERNATIVE VIEW

DIET The first step toward clear skin is—surprise!— clearing up your diet. Do your best to stay away from these common acne aggravators: fried foods, high-sugar foods, dairy products, chocolate, nuts, saturated and partially hydrogenated fats, processed foods, and soda. Also, diets high in saturated fats, salt, and sugar are especially harmful to hormonal balance, which is strongly associated with most cases of acne and not something you want to mess with.

cial fiber-rich foods (also containing zinc) are raw nuts, sunflower seeds, and whole grains.

So what should you eat? It’s a good idea to focus on anti-inflammatory as well as hormone-balancing foods. That way, you’ll be dealing acne a double blow.

Zinc: When combined with essential fatty acids, including flaxseed and evening primrose oil, zinc can help keep clogged pores at bay.

For starters, remember to stay hydrated to keep skin healthy. Drink water! Fresh fruits are also good sources of mineral-rich fluid, plus vitamins and dietary fibers. And they can help cleanse the colon and eliminate toxins for better metabolic function and clearer skin. The best fruits for healthy skin include papayas, cantaloupes, avocados, mangoes, pomegranates, apples, and bananas. Other benefi-

Here are some vitamins found in some foods or supplements that promote clear, clean skin from the inside out: Beta-carotene: Found in fruits, vegetables (carrots!), and eggs, among other foods, it is used to treat acne. It reduces inflammation and encourages natural exfoliation.

Vitamin D: It’s the do-all vitamin, essential for so many bodily functions, and also a good way to ward off acne. For one, it boosts the immune system, plus research indicates that it leads to anti-bacterial secretions.

Vitamins E and C: These antioxidants protect the skin from oxidative damage caused by free radicals. Along with selenium, they are thought to stabilize acne-producing glutathione peroxidase levels.

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ESSENTIAL OILS Essential oils are full of anti-inflammatory and antimicrobial properties, which are great for slowing down the growth of acne-causing bacteria and reducing inflammation.

When using oils, it’s important to mix into a carrier oil and test first on a small area for allergic reactions.

Tea tree oil: Packed with antibacterial, antifungal, and antiviral properties, tea tree oil is excellent for tackling acne outbreaks.

Oregano oil: Thanks to its potent disinfectant properties, oregano oil can be used to cleanse the skin and speed up the healing process of wounds. According to a study, oregano oil was also found to decrease bacterial infection and reduce scarring.

Basil oil: This is a powerful antimicrobial oil that protects the skin from bacteria that can cause inflammation and infection. According to a study published in International Journal of Cosmetic Science, extracts from basil can potentially kill acne-causing bacteria.

Disclaimer: This article is for informational purposes only.

Please consult with a medical practitioner before administering any treatment or implementing lifestyle changes.

REMEDIES Chamomile is chock-full of anti-inflammatory, antioxidant, and antibacterial benefits.

This herb can soothe irritated skin, treat acne scars, and reduce or prevent inflammatory acne lesions. Steep chamomile flowers for 10–15 minutes in hot water, then allow to cool and apply to the skin with a cotton swab.

Let the area dry completely before rinsing with warm water. Another way to use chamomile is to press cold chamomile tea bags on affected areas to reduce redness and swelling caused by pimples. You may also want to try a 20-minute soak in a warm bath with several drops of chamomile essential oil. It’s relaxing for you and soothing for your skin!

Other supplements are also helpful in achieving good skin. An acidophilus supplement, or other good probiotic, provides good bacteria for the body, which can be helpful in minimizing outbreaks. Antioxidant vitamins, including zinc, are important for strengthening the immune system. Fish oil capsules can also be beneficial, with properties that help keep skin soft, heal and repair skin tissues, and dissolve deposits that block pores.

Colloidal silver is a natural antibiotic, which can be taken orally or applied directly to the affected area. Garlic is also great for eliminating bacteria and strengthening overall immune function. Take two capsules of garlic three times a day with meals.

Once we’re eating good foods and staying away from the bad foods, here’s a word to the wise: go get some sleep! And do something nice for yourself. Stress equals cortisol, which can lead to acne breakouts. Many people try different methods of emotional healing to address acne as well. And as always, prayer works best. Hashem is the One who sent the pimples. He will send them packing too.

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WELLSPRING COMMUNITY

Instant Tranquilizer

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!

Lately, I need to rely on sedatives too often to calm my panic and anxiety.

While I’m working on finding a long-term solution, are there any alternative ideas that can relieve anxiety instantly in the meantime?

Panic attacks are no picnic.

I’ve been there too, and yes, I can confidently say that there’s a way out. You can try taking different vitamins, supplements, and herbs that are known to help with anxiety and panic. I’m not sure how much you will need of each, so you’re best off consulting with an alternative practitioner, or asking your doctor for information. Magnesium, B-complex, GABA, and the ashwagandha herb are all very beneficial for relieving anxiety, but it’s important to have the right guidance when trying them out.

- Anonymous 46

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Look into different ways to calm the body and brain. For example, certain foods, such as soft foods, toast, rice, or salmon, are gentler on the digestive system, and thus keep the body in a calmer place.

It’s also important to allow yourself to rest as much as possible, get natural light by day and natural dark at night, to exercise, and to avoid overstimulation such as loud music, dazzling lights, or watching anything violent. In general, keeping away from the news and social media really helped me become a calmer, more relaxed person.

- Hadassa B., Chicago, Illinois

First, accept my sympathies. Panic attacks and anxiety are so hard to live with. Here’s what helps me most during the attacks. When you feel your breathing going shallow, or you experience any other symptoms that signal the onset of an attack, try to focus on one small object in the room. For example, focus on one streak of the tile, a crumb on the floor, or a design of a nearby vase.

Make sure to focus on it as if there’s nothing surrounding it. Imagine that that is the only thing that exists now. This tip really helps slow down the breathing. Refuah sheleimah!

- Anonymous

I can’t emphasize this enough. I’m sure you’ve heard this in the past, but getting to the underlying cause of your anxiety is truly the only way to go if you want to heal. All other ideas are just bandages that won’t cure your issue. However, I do want to point out that not always is the underlying reason solely emotional. Various physical conditions can cause hormonal imbalance and result in panic attacks. I feel that our community is lacking this information, and I’ve personally witnessed several accounts in which the anxiety was rooted in blood sugar issues, thyroid dysfunction, nutrient deficiency, Lyme disease, chronic infections, allergies, and even cancer. I would advise you to do a full blood workup with a competent doctor to rule out any physical conditions. Also, make sure to be bold and advocate for yourself. Get a copy of all results and show your doctor how earnest you are about getting a diagnosis.

- S.B., Veteran Hatzolah Member

I’ve tried so many breathing and relaxing techniques, but to no avail. Last year, I came across the Panic Attacks Workbook by David A. Carbonell. I found the book extremely helpful and easy to read. I learned how the attacks work and how to deal with them. For me, the book was key in helping me control my attacks. I hope this helps.

- Eliana M., Deal, New Jersey

I read, actually in these pages, about the natural supplements Dr. David Lieberman recommends to support tranquility. They include L-theanine; calcium and magnesium, which should be taken together; inositol; and vitamin B-12, for central nervous system support. Proper sleep and nutrition and staying away from stimulants like caffeine and nicotine are vital too. Davening for menuchas hanefesh has also helped me tremendously.

Although I don’t suffer from panic attacks, this is a method I use to calm myself down whenever I feel stressed and anxious. It’s a process of contracting a certain muscle group and then releasing that same area. I start with my toes, and after tensing and relaxing there, gradually move upward until I reach my neck and head.

- M.S., Cedarhurst, New York

Here’s an excellent tip for calming a panic attack: 1. Hold out one hand with your palm up.

2. Support that hand with the other hand cradling the wrist from below. There should be four fingers supporting from below and the thumb over the inside of the wrist.

3. Rub the thumb back and forth on the inside of the wrist in a circular motion, several times.

4. Switch hands and repeat.

You can disrupt the panic attack cycle by stimulating different nerves. Here’s how the method works: Place a cold, wet washcloth over closed eyes for a few minutes.

This is supposed to trigger the optic nerve. You can also place the washcloth on your neck. The coolness provides a sensory grounding. Drinking a very cold glass of water, placing your hand in a bucket of cold water, and holding an ice cube are also helpful. My husband, who had a period in his life in which he suffered from panic attacks, was also advised by a frum therapist to choose one familiar pasuk to be his mantra. When he would go into his panic state, he would begin repeating the pasuk over and over again and that helped the attack pass smoothly. I believe it’s all about grounding during those challenging moments.

- B.F.

Note: You may want to teach your spouse or anyone else who may be with you during an attack how to do this as it is preferable to have someone do this on both wrists simultaneously.

- Mindy Peltz, 3DT Practitioner, Jerusalem

Kudos to you for working on a long-term solution, because just trying to deal with the results without exploring the cause won’t give you the true tranquility you seek. But for right now, it may be helpful to make time to speak to a good friend or positive mentor at least once a week, simply to have a good time together and get chizuk, and try to get out for fresh air as often as possible. Make the time to do what you enjoy doing, to “chill” in a way that speaks to you.

- F. Abraham, Silver Spring, Maryland

Next Up: I’m fed up with recurring breast infections. Any solutions to help this exhausted nursing mom?

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.

- Suri T., Brooklyn, New York

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OT@HOME

Dealing with Exceptional Campers 4 Tips

by Miriam Frankel, OT 48

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Camp is a place where kids are free to be kids; a place where new friendships are formed, exciting discoveries can be made, and fun experiences become lifelong memories.

Camp counselors are likely to encounter children with various issues, such as autism (ASD), ADHD, dyslexia, or anxiety. Knowing how to interact with such campers can make all the difference to how both the counselors and campers enjoy and grow from their summer.

Be informed Many families will inform camp directors about their child’s known behavioral challenges. Take time to read through parent submissions to note who may need extra care.

Be flexible Children need lots of time and directions to learn the new camp routines.

Neurodivergent kids in particular may take longer to understand and follow the new cues and directions than other children their age.

Consider how you can prepare your campers for what is coming next. Give plenty of time to transition between activities.

Model the behavior you want them to display, like cleaning up after crafts or lining up to go outside for sports.

Don’t assume kids are “bad Kids who are wired differently may lash out or exhibit inappropriate behavior.

For example, a camper may run away, throw things, or shut down and cry for seemingly no reason. This is often a reaction to unexpected emotions like overwhelm, embarrassment, or anxiety.

Group play, touch, or lively music could push a child with sensory issues over the edge. Don’t write this off as bad behavior and avoid criticizing them publicly for their struggles. Give them time to calm down and recuperate in a quiet place.

If a child has sensory issues, think how they can participate in group experiences in a modified way so they don’t feel excluded. Try to turn a challenge into a learning opportunity and give a compliment if you notice them trying a new or uncomfortable activity.

Love them equally Approach camp leadership as a chance to highlight each child’s strengths and accomplishments.

Make them feel acknowledged and accepted—quirks and all.

Miriam Frankel (formerly Manela) is a highly sought-after Mental Health Occupational Therapist who specializes in treating mental and behavioral challenges in both adults and children. She is the founder and director of an online learning platform Bloom, where parents, caregivers, and educators can access the tools they need to help their struggling children, whether struggles with anxiety, fears, ADHD, SPD, ODD, or developmental issues. Miriam is also the author of the Parent-Child Dance, founder of The Thrive Group, and a Level 4 Tomatis Practitioner.

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FITNESS

BURN IT!

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.

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Basal metabolic rate, resting metabolic rate. In a nutshell, these terms describe the calorie burning that takes place in the body while we’re not active or minimally active. When people refer to their metabolism, they are referring to this concept.

rest than muscle does, so we want to minimize the fat and maximize the lean muscle mass in our bodies.

While this is not a nutrition class, a quick review of what calories are and how we use them will help us understand our metabolism’s role better. Each food we consume contains nutrients, such as protein, vitamins, and minerals.

The body absorbs the nutrients and converts them into units of heat, better known to us as calories. The energy— the calories—that is provided by the food is either used right away or stored for the body to use later. Extra calories are usually stored as fat. Protein requires the most energy to digest, with 20–30 percent of the calories in protein being used to digest it. Carbohydrates require 5–10 percent, and fat takes 0–3 percent at most. Simply put, the body burns more calories by digesting protein-rich foods than fatty foods.

Strength training and aerobic activity play primary roles in building muscle mass and impacting our metabolisms.

Strength training is a form of exercise through which we build muscle mass either using body resistance—think pushups, planks, squats, or lunges—or with weights, like a lateral lift, bicep curls, bent over rows, and overhead presses. All tissues in the body need to be maintained through caloric “nourishment,” meaning each pound of muscle or fat uses a certain amount of calories to sustain itself, thereby “burning” them from our system. Specifically, a pound of muscle sustains itself by using six of our calories, while fat only eats up two of them. Activating and building muscle through strength training increases our burning capabilities and, in effect, boosts our metabolism.

The body is hard at work even while we’re fast asleep, performing life-sustaining functions like breathing, circulation, cell production, nutrient processing, protein synthesis, and ion transportation, among others. To accomplish those tasks, just like any system or machine, it needs fuel. That fuel is calories. Each task requires the energy of the calories and therefore consumes them, which we call burning calories. There are a number of ways to calculate BMR, but they will likely not be completely accurate unless tested in a lab. By knowing our BMR, we can effectively plan for a specific amount of calorie consumption so that our total calorie intake remains below the BMR, resulting in weight loss. A common tool to estimate BMR is the Harris-Benedict equation.

For a more immediate effect, a high intensity aerobic workout will increase our resting metabolic rate for the following hour or so. This means that after we’ve done a sprint, jog, Zumba class, or aerobics session, our metabolism is stimulated and can burn more calories during the resting period that follows.

The Harris-Benedict Equation is often used to estimate basal metabolic rate.

• Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years) • Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years) Genetics play a significant role in determining our BMR, which means that we do inherit a slower or faster metabolism. Fortunately, or unfortunately, we can’t change that. However, we can effectively raise our BMR through building muscle. The muscle to fat ratio in our body is an important factor in BMR, since fat burns less calories at

Sounds great, right? But how do we get there?

You may have guessed it: exercise.

This is a much more effective way to boost our metabolism to promote weight loss. When we are super restrictive with calorie intake, the metabolism actually slows down in order to avoid starvation, making weight loss more difficult.

To summarize, the key to boosting and building metabolism lies in our lean muscle mass and physical activity.

By strength training, we’re building muscle, which burns more calories in the body while we’re resting. We can also boost our metabolism through engaging in high-intensity aerobic activity.

Avoid emphasizing the less, meaning restrictive diets and lower-energy days. Instead, work every day on the more: more time spent exercising, more strength training sessions, more high-intensity aerobic activity, more lean muscle mass, and more protein-rich foods. The rest will be taken care of while you sleep.

Note: Please consult with a physician and/or registered dietitian before making any significant diet or lifestyle changes.

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WELLBEING FEATURE

$99.

00

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ASK THE NUTRITIONIST

By Laura Shammah, MS, RDN

Q

Gallbladder Health Recently, I was taken to the emergency room for severe abdominal pain that turned out to be due to gallstones. My doctor then recommended I consider surgery to avoid further inflammation and possible infection. He also suggested that I look into the right diet that will restore my gallbladder to a healthy state. I was wondering what advice you could share for dealing with this issue and the most important changes you would recommend.

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ASK THE NUTRITIONIST

Gallbladder issues are very commonly treated with a proper diet, as your gallbladder is directly affected by what you eat due to the key role it plays in digesting foods. To understand how all this works, here’s a brief overview of the organ.

Hanging out just below the liver’s right lobe is a hollow, pear-shaped gallbladder. When it’s full of bile, the organ can grow as long as 8–10 cm, and as wide as 4 cm. Think of your gallbladder as a storage pouch. While the liver is hard at work making the dark green bile that helps with digestion, the gallbladder holds and concentrates the bile until the body actually needs it. Then, when you eat, bile is squeezed out of the gallbladder to aid with digestion.

The liver produces anywhere from 500–1,000 ml of bile per day, but the gallbladder can concentrate that bile up to tenfold and store 30–50 ml of the denser bile.

Gallstones form when one of two substances—cholesterol or bilirubin—become supersaturated in the bile and crystallize, the same way sugar crystallizes in rock candy.

Bilirubin is a brownish-yellow substance found in bile that results when old red blood cells in the liver break down.

The body normally eliminates bilirubin through the bowels. Bilirubin-caused gallstones are rarer than their more common counterparts, gallstones formed from hardened cholesterol.

When gallstones start to form, they can block the connection from the gallbladder to the small intestine. This can make it difficult or even impossible for bile to get through.

If the gallstones cannot be removed, the gallbladder may need to be removed from the body. Even without the gallbladder, the liver still makes enough bile for most normal digestion to be possible. However, gallbladder removal should not be the first option. It is best to care for the gallbladder before complications occur in order to avoid them altogether.

The Diet Considering that most gallstones are formed from cholesterol, a low-cholesterol and low-fat diet is best for a healthy gallbladder. Since the modern Western diet is high in refined carbohydrates and saturated fats, it’s not surprising that approximately 12 percent of the population suffers from gallstones.

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to choose foods that are easier to digest, may help the digestion process, or support the gallbladder itself. Certainly, you also want to avoid foods that irritate the gallbladder and that can exacerbate gallbladder issues.

Here are the two main food groups that seem to increase the chances of developing gallstones and other gallbladder disorders, and are worthwhile limiting or avoiding altogether.

Refined carbohydrates: While carbohydrates make up much of the food that we eat, refined carbohydrates may increase the risk of gallbladder disorders. Try swapping refined carbohydrates with whole grains, such as brown rice, whole wheat flour, or quinoa.

Excessive fats: The bile produced from the gallbladder is important in digesting fats, so eating a fat-heavy diet may force it to work overtime.

Processed foods high in trans fats, hydrogenated oils, fried foods, and excessive saturated animal fats can overwork the gallbladder. A study revealed that men with the highest long-chain saturated fat intake—primarily from red meat—were at highest risk for gallstones. Medium-chain fats, found in plant foods such as coconut, did not increase gallstone risk. Try moderating foods that are fried or highly processed. Also limit whole-milk dairy products, as well as fatty red meats.

In order to restore optimal functioning of the gallbladder, provide your body with a wholesome, balanced diet.

One of the most important aspects of any diet is to provide the body with a variety of foods so it receives as many different nutrients as possible. The easy way to do this is to increase the number of different fruits and vegetables eaten regularly. Eating a wide variety of plant foods can help provide a broad range of nutrients to the body and keep it healthy.

Additionally, make sure to consume enough protein, especially if you are cutting out the fattier options like whole milk or red meats. Chicken, fish, and vegetable proteins are more lean proteins, which may help to relieve excess stress on the gallbladder.

Fiber also plays an important role in a healthy digestive system. Fiber in its various forms can keep a person feeling full for a longer period of time, feed healthy bacteria in the gut, and add bulk to the stool. Especially important for people with gallstones, fiber can also assist the body in toxin removal.

Interestingly, healthful coffee consumption also appears to play an important role in keeping the gallbladder working correctly.

Regarding vitamins that help support a healthy gallbladder, try to increase the level of calcium in your diet. Calcium is found in dark leafy greens including kale, sardines, and broccoli. Dairy products have a lot of calcium as well, but they can also have a very high fat content, mainly from

saturated fats. Low fat milk or alternative plant milk that is fortified with calcium, such as almond or coconut milk, is higher in healthful fats and lower in saturated fats and may still provide ample calcium.

Vitamin C is beneficial for a healthy gallbladder as well. People who have higher levels of vitamin C in their blood appear to experience fewer gallbladder problems. Vitamin C is easily obtained by eating a varied diet containing many fruits and vegetables. It can also be found easily as a supplement in most markets, but supplements do not offer the same health benefits as getting the nutrient from food.

Your gallbladder health is strongly affected by diet and lifestyle habits. Before considering surgery and with permission from your doctor, focus on incorporating healthy and balanced eating habits, keep your weight in a healthy range, and hydrate your body properly. This should help restore proper gallbladder function, among many other benefits.

FAQ about Gallbladder and Gallstones Can apple cider vinegar dissolve gallstones?

Some believe that apple cider vinegar softens gallstones, allowing them to be excreted from the body with ease. Although there is limited evidence to suggest that apple cider vinegar does have some health benefits, no studies support its use as a treatment for gallstones.

What foods are recommended for people after undergoing gallbladder removal surgery?

A low-fat diet is recommended indefinitely after surgery. Some people may experience diarrhea and other digestive symptoms if they eat fatty or greasy foods after surgery, and/or if they are unable to digest fat optimally. Report to your doctor if you notice greasy, frothy, or foamy stools.

For those with mild gallbladder issues, a liquid and easy-to-digest diet can be done at home to try to ease symptoms. This usually starts with liquids, including chicken broth, vegetable broth, and fresh, juiced vegetables. Watery soups can then be added, as well as low-fat, low-cholesterol, high-fiber foods.

Is the gallbladder cleanse effective?

A gallbladder cleanse—or gallbladder flush—has become a recent trend. It is designed to reset the gallbladder, flush out gallstones, and improve digestive health and function of the gallbladder.

A sample process involves eating a strict diet including apple juice for two weeks. The individual then follows a plan of drinking Epsom salts and a mixture of olive oil and citrus juice.

Many claims have been made about this gallbladder flush, but little research has been done on the topic. As research in the World Journal of Gastroenterology points out, the gallbladder flush may be misleading, and the “stones” that individuals see in their stools have been found to simply be the oil and citrus juice mixed together.

Cleansing the gallbladder may not be as simple as drinking a solution, but there are definite steps that can be taken to help keep the gallbladder healthy.

Any Age and Stage In the past, doctors believed gallbladder issues only arose in obese women over forty years old. Personally, when I was experiencing abdominal pain many years ago, the doctors did not believe my mother when she insisted they test my gallbladder. My symptoms did start after rapid weight loss, but my grandmother and mother had the same symptoms, so genetics play a role as well as lifestyle. Gallstones are not limited to age groups.

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

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FEATURE

TO A LONG LIFE

By Bina Gottdiener, CHC, CN

What are the secrets to longevity? We’ve heard this advice from that one, and this opinion from the other, but what if science and research in the 21st century concretized this concept with a fascinating

experiment?

Enter the Blue Zones study.

FEATURE

The Blue Zones study was a groundbreaking research project funded by National Geographic in 2004. The researchers were inspired by the Danish Twins study, which proved that only 20 percent of an individual’s longevity is determined by genetics. This meant that the other 80 percent is mainly impacted by personal lifestyle and the surrounding environment. Thus, the obvious question arose: What life and environmental upgrades can be made to achieve longevity? The researchers set out to discover the answer.

The Study The Blue Zones research team enlisted the assistance of experienced demographers to compare locations around the world and determine which locales have the highest percentage of centenarians (individuals who are 100 years old or older). They discovered five international locations that met their criteria, which they termed “Blue Zones:”

1

2

3

4

5

The Barbagian region in Sardinia, located in Europe, which had the world’s highest percentage of male centenarians.

Ikaria, Greece, an Aegean Island that features the lowest proportions of dementia and middle-age mortality.

The Nicoya Peninsula of Costa Rica, which also boasts extremely low rates of middle-age mortality and the second highest percentage of male centenarians.

Loma Linda, California, where a community of religious individuals lived on average ten years longer than other North Americans.

Okinawa, Japan, where women over seventy years old constitute the longest living population in the entire world.

Aside from living long years, the centenarians in these areas lived a life largely devoid of the chronic illness that ails many in the Western world, such as diabetes, cardiovascular disease, and arthritis. They reached old age without dementia or Alzheimer’s, and most with the majority of their faculties intact—a true wonder in our society of nursing homes and rehabilitation centers.

The Blue Zones team, comprised of anthropologists, epidemiologists, and medical researchers, then attempted to investigate the factors contributing to the longevity of these populations. What were the common denominators between these locations that resulted in so many more years of life than other international communities? Which lifestyle and environmental factors contributed to longevity to such an extent?

After a lengthy analysis, the team determined nine common factors these centenarians share.

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Factor #1 Natural Movement Rather than running marathons, lifting heavy weights, or aggressive cardio workouts, these long-living individuals incorporate natural movement into their daily schedule. They live in environments that encourage moving their body by necessity, rather than intentional exercise. Many of these centenarians walk to all or part of their destinations. They grow gardens that require physically tending to and do not have complete reliance on mechanical conveniences for work around the home.

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FEATURE

Factor #2 Moderate Alcohol Consumption Individuals in the Blue Zones drink small amounts of alcohol on a consistent basis. Many even drink 1–2 glasses a day of high-quality wine in a relaxed setting, along with friends and food. This concept was actually proven in another fascinating study known as the French Paradox. In the 1980s, the incidence of cardiovascular disease was compared between French populations and communities in the United Kingdom. Fascinatingly, although the French consumed a higher amount of saturated fat and dietary cholesterol—high risk factors for ischemic heart disease—they had a far lower rate of heart disease than their English counterparts. This was attributed to their consistent moderate consumption of red wine, which contains antioxidants that are thought to prevent the adverse effects of saturated fat and dietary cholesterol.

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Factor #3 80 Percent Rule Another factor determined by the demographers was that individuals within the Blue Zones refrain from eating to a point of extreme satiety. Rather, they eat until their stomachs are 80 percent full. Research has demonstrated that allowing for a 20 percent satiety gap can make the difference in gaining, losing, or maintaining weight. In addition, these individuals eat their main meal during lunchtime and a smaller, earlier dinner. They abstain from eating at night and eat in an increasingly light manner from the beginning toward the end of the day.

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FEATURE

Factor #4 Plant Base The centenarians’ diets are comprised of a majority of plant-based foods, consisting of plenty of vegetables, fruits, beans, legumes, and lentils. Meat is eaten on average about five times a month in portions of 3–4 ounces, roughly the size of a card deck. It is well-documented that plant-based foods contain a plethora of vitamins, minerals, and antioxidants that combat chronic inflammation, thus proactively preventing the onset of many chronic diseases and boosting the immune system tremendously. In addition, consuming foods with a high water content results in lower calorie consumption, resulting in less obesity and overweight, which are strong risk factors for disease and early mortality.

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Factor #5 Anti-Stress Routine Everyone experiences stress to some degree. The key is to have an active tool to decompress and manage that stress. In 2022, the majority of illnesses are noncommunicable and result from chronic inflammation due to the body continuously being under stress. The body has two modes controlled by the autonomic nervous system: the sympathetic and the parasympathetic nervous system. The sympathetic system represents the “fight-or-flight” mode, where the body prepares in response to emotional or physical distress. The parasympathetic system represents the “rest-and-digest” mode, which restores the body back to calm.

When a country is at war, it focuses on the battle and the enemy. But in times of peace, the country focuses inward, toward building infrastructure, advancing its economy, and helping its constituents. In the same vein, the body must be in parasympathetic mode to engage in upkeep processes such as metabolism, growth, and repair. Within the Blue Zones, centenarians have active routines to remove daily stressors such as prayer, ancestor remembrance, napping, or drinking wine with friends.

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Factor #6 Purpose All of the individuals located within Blue Zones reported having a strong sense of purpose in their lives. The term for purpose in Okinawan is “ikigai,” and in Italian it is “plan de vida.” Both are roughly translated as “why I wake up in the morning.” Research indicates that an individual who recognizes their own purpose in this world can add up to seven years to their life expectancy. Knowing that they contribute something unique and special to their surroundings drives the will to live as long as possible.

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Factor #7 Belonging The majority of the centenarians who participated in the study belonged to a religious community, regardless of denomination. Research indicated that attending a religion-based class four times a month can add up to 14 years of life expectancy to one’s life. The sense of belonging that accompanies being part of a community is an emotionally influential factor that fosters longevity.

The Source of It All For us Yidden, it’s undeniable that the Torah provides the blueprint for leading the most meaningful life.

Seeing our world through the lens of absolute trust in Hashem is the most potent prescription for a life of peace, tranquility, and happiness. The value system we assign to our day-to-day living fosters a life bursting with joy, meaning, and fulfillment, which we experience ourselves on a constant basis. Longevity is mentioned various time throughout the Torah. For starters, we’re taught that honoring and respecting our parents yields arichus yamim. David Hamelech writes in Tehillim that one who guards his tongue from negativity merits a longer life. Fulfilling the mitzvah of shiluach haken is another segulah for longevity. Aside from these valuable mitzvos, various components of a frum lifestyle—such as the sense of community and sense of purpose, as noted in the Blue Zones study—are conducive toward advancing our years.

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Factor #8 Family First All the centenarians interviewed had vibrant family lives, with relatives living together with them or nearby, along with a lifelong marriage (which can add up to three years to life expectancy). Having lived much of their lives with extended family nearby and investing time to spend with their children was a common denominator between the participants. It’s well-documented that a strong family infrastructure is vital to vibrant old age.

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Factor #9 Like-Minded Friends Having a group of like-minded friends was a significant factor in the lives of centenarians interviewed. Socializing with others who encourage positive habits and behaviors and relying on each other for support played a meaningful role in the interviewees’ lives. Research demonstrates that many behaviors and emotions are contagious, such as smoking, obesity, happiness, and loneliness. Having friends who act positively reinforces behavior conducive toward longevity.

For me, the most fascinating part of this study was just how many of these concepts are naturally incorporated into frum life. We have anti-stress routines embedded in our day via structured tefillah or any time we feel like talking to Hashem. As Yidden, we have a supremely strong sense of purpose instilled in us from our youth. Most of us belong to a magnificent community that boasts an array of organizations and infrastructures to meet our every need. We place a heavy emphasis on the importance of family life and all it encompasses. And we surround ourselves with like-minded Yidden who wish to achieve similar goals to ours. Without even trying, our lifestyle and environment contains five of the behaviors most common among centenarians, and most of the other factors are part of our obligation to tend to our health.

While Hakadosh Baruch Hu is the one who ultimately determines our longevity, the Blue Zones study offers fascinating insights regarding the hishtadlus we can do to help us live a rich, meaningful, and long life.

Bina Gottdiener is a certified nutritionist, health coach and founder of Happy & Healthy Nutrition. She can be contacted via Wellspring.

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By Libby Silberman

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Juicing Part I

Hello to all of you! It’s good to see you again, and I’m glad to notice that we have some newcomers, as well. Welcome to you! Sorry it’s a little tight in here; I think we’ll need a new, larger lab soon, given the number of guests joining each month.

If you’re into all things healthy, you know what juicing is.

However, if you’re like my pre-converted self, juicing is what you did as a kid before Pesach—everyone knows it’s the funnest job in the kitchen—juicing cases of oranges and lemons and grapefruits, with the old-fashioned citrus juicer making its groaning way around and around as it extracted precious drops of juice, always with too much pulp.

Juicing is trending today, observed in the multimillion-dollar industry of juice detoxes (more on that later), the dozens of hip juice bars dotting the avenue, and the lesser known but most effective home juicing that you and I can do anytime, with just a simple machine and produce from the supermarket.

I’m grateful to the reader who suggested this installment’s experiment, and to all Sample participants who pushed their way through this 21-day challenge, cheering me on and ultimately turning me into a juice enthusiast myself.

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The Experiment: Is juicing as healthy and effective as it is touted to be?

But first, some basics on juicing.

What Is Juicing?

Juicing turns whole fruits and vegetables into a liquid and allows you to drink them in one smooth go instead of peeling, slicing, dicing, seasoning, baking, roasting, sautéing, and then chewing.

Too many of us “salad eaters” readily admit to our preference for focaccia and fries and have our salads “l’sheim Shamayim.” So if you want to get your fill of produce without having to eat it like a meal, juicing may be the answer. It is probably the easiest way of efficiently ingesting a variety of fruits and vegetables. While not necessarily healthier than consuming whole fruits and vegetables (with some exceptions, such as for those with digestive issues), because it’s easier, it can ultimately help you consume more of the good stuff.

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Why Juice?

For lots of reasons.

Juicers report higher energy, curbed cravings, weight loss, a greater sense of wellbeing, improved digestion, and a stronger immune system. The benefits touted are endless, and the science is simple. Handed in a “format” the body can “read,” the juice is readily digested and absorbed.

Ease of Access One major reason why juicing is good for you is because the fruit and vegetable (henceforth “the plant”) gets broken down before you consume it. You all remember your mother telling you to chew your food again after you thought you’d finished chewing, right? Why? Because your body only “understands” broken-down nutrients, not globs of half-chewed foods.

Each plant cell is encased in a tough shell, the cell wall. The cell wall is what gives the plant its shape and firmness.

Enzymes, stomach acids, and even digestive juices cannot penetrate this tough cell wall. When plant cells come into your gastrointestinal tract in a whole format, your body can’t do much with them. The body cannot access the nutrients. Hence, your mamma’s “Chew well, honey,” way back when.

Through the juicing process, the plant cell is separated from the indigestible fibers. What you get in your cup is pure juice, without the bulk that held the nutrients together in the plant. Let’s take the carrot, chock full of beta carotene, fiber, vitamin K1, potassium, and antioxidants. How many carrots can you eat a day? Two? Four, if you really love carrots?

How many carrots do you need to make a big glass of carrot juice?

Roughly 8–12, I’d guesstimate. How many glasses of carrot juice can you drink a day?

If you’re okay with the taste, you can easily drink two glasses of carrot juice a day, even more. That’s equal to roughly 24 carrots!

Who can eat 24 whole carrots a day, anyway? This amount gives you a giant boost in vitamins and minerals, and in a juice, it comes without all that bulk that needs to go through the energy-expending process of digesting all those fibers. Consumed as a liquid, all nutrients are readily digested and absorbed in a matter of minutes!

So essentially, juicing is a shortcut in the process of chewing and digesting food.

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Lots of Antioxidants!

Juicing provides highly concentrated nutrients, including antioxidants that interact directly with body tissue, preventing free radical damage. (Free radical damage is caused by toxins released by a body’s oxygen metabolism, in a process called oxidative stress. This process contributes to a body’s aging and cellular degeneration.)

Pack a Punch How many servings of vegetables should you have a day? Around 6–8 servings. Raise your hand if this is how many servings you consume a day. Erm, not many hands up, eh?

I know it’s hard. Prepping a hearty vegetable roast takes time, chopping fresh vegetables for salad takes effort, and grilling vegetables takes skill. Juicing takes hardly anything and gives you your daily recommended vegetable intake so easily!

It’s like buying on sale and ending up with way more than you bargained for.

Expand Your Repertoire Even if you resolve to eat those veggies and pack them in, many of us stick to the same few vegetables in our daily salads and soups.

(Lettuce, cucumbers, tomatoes, broccoli, squash, and onions on repeat all my life, reported one participant.)

Juicing helps you get in nutrition you normally wouldn’t. We all have those vegetables we pass in the supermarket without blinking, either because we don’t like them, don’t know how to use them, or because growing up, our mother didn’t use them herself! Chances are you don’t even know what those veggies are called!

Hashem, in His infinite kindness, created dazzling arrays of produce. So many shapes, sizes, colors, tastes, and textures. Silly us, for sticking to the same old and familiar vegetables (while ironically, gravitating toward new trends and dishes on the fast-food scene).

Our lives are hectic, and we don’t have the patience or time to figure out how to properly prepare new vegetables. Enter juicing.

When juicing, it doesn’t matter how a particular vegetable needs to be prepared. Just cut it into chunks and push it down the chute. Ta-da! Nutrition of the vegetable with minimal effort.

Even if you’re not a fan of the taste of certain fruits and vegetables, you can mask those tastes by combining them with others to make a great-tasting juice.

Align Your Alkaline Vegetables are naturally alkalizing to your body, helping you maintain your pH balance and overall optimal wellness.

Acidic food consumption is directly correlated with an uptick in health issues, digestive problems, joint pain, and allergies. A body environment that is highly acidic makes it challenging for your body to fight disease and reverse degeneration.

Low-Cost Nutrition It’s no secret that eating healthfully doesn’t come without a price tag. For many, eating vegetables, especially raw, causes gas, bloating, and digestive discomfort, caused by the plant’s fibers. That’s quite a price to pay, many say.

Juicing gives you all the health without that discomfort, as juicing removes most of those fibers.

It’s important to note that vegetables win over fruits in the alkalinity contest. Daniel Reid, of Tao of Detox fame says, “The swiftest and most effective dietary alkalizers are freshly extracted raw vegetables juices.”

Rereading the subtitle “low-cost nutrition” reminds me of the more literal definition of the words, which holds true here as well. Why buy out the health food store when you can have a cup of fresh juice and gain ten times the vitamins for a tenth of the price?

Lifeblood

Juice for Digestion

In The Detox Book (2011), Bruce Fife, ND, extolls the merits of green vegetable juices. Green vegetables are rich in chlorophyll, which not only gives the plant its green color, but is also considered the blood of the plant. Chemically speaking, chlorophyll is nearly identical to the hemoglobin present in human blood (which ironically, gives the blood its red color).

According to a disturbing report by the US Department of Health and Human Services, 60–70 million Americans are affected by some sort of digestive disease, from IBS to ulcers.

(The basic difference between the two is what it’s built around. Chlorophyll is built around a magnesium atom, and hemoglobin is built around an iron atom.)

The bad news about digestive disease is that it affects your overall health and is even known to impact your mental health. It influences your immune system, ability to absorb nutrients, and is associated with various food sensitivities.

Due to its similarity to hemoglobin, chlorophyll is considered a highly effective natural remedy for all blood-related disorders, ranging from anemia to serious illnesses.

Fife maintains that juicing is known to have a cleansing, healing influence on the bowel and entire digestive tract, soothing ulcers and digestive diseases.

Healing from Serious Illness In his research on juicing, Fife also reports that cancer patients showed distinct improvement after ingesting chlorophyll-rich juices along with a healthy diet. These juices include wheatgrass, barley grass, and alfalfa, all which have a rather unpalatable flavor. Fife recommends diluting the juices with distilled water; combining them with milder green juices, such as fresh parsley, mint, spinach, or celery; or adding a flavor from fresh carrot, apple, or pineapple juice.

Of course, cancer patients should never juice to replace conventional medicine without discussing it with their doctor.

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Notes of Caution Side Effects You may experience headaches and fatigue if your body isn’t used to getting so many nutrients from juice alone. Juice with guidance and juice with caution. Start with lighter vegetables before “going green.”

You may experience bloating at first, which may be due to the high fiber content in the juices you are drinking when your body is not yet used to consuming a lot of fruits and vegetables. Essentially, juices contain way less fiber than fruits and vegetables themselves, but a sudden high intake of juice may offer your body more fiber than it is accustomed to. If this happens to you, try diluting your juice with water and decreasing the water over time.

If you experience any side effects from juicing, stop and speak to a nutritionist. You may be doing something wrong, so it’s worth finding out how you can optimize what you’re juicing, the time of the day you’re juicing, and the frequency you’re juicing. Little tips go a long way!

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No Shortcuts While juicing can help you lose weight, it’s not a magic bullet. In order to see your coveted numbers on the scale, you’ll have to eat healthy and exercise regularly.

Too Much Fruit Down the Chute It’s important to note that juicing fruits (as opposed to vegetables) should be done with caution. Fruits contain natural sugars, which are good for most healthy people. Without having to digest all the bulk of a fruit, you’re bound to consume lots and lots and lots of fruit juice, giving you too much sugar, albeit natural sugars, in your system. In other words, you can easily consume a cup of fruit juice made from four apples, two pears, and two nectarines—within five minutes! That’s a lot of sugar to consume in such a short time.

I tried this out myself, got a sugar rush, and then a sugar crash less than an hour later, leaving me feeling very tired. It’s recommended to juice vegetables rather than fruit, though a couple of fruits can’t hurt.

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Challenge Rules: Now that we’re finally on the same page regarding the potential benefits and pitfalls of juicing, let’s move on to meeting our participants and learning the rules.

Challenge participants are to juice at least 10 ounces of vegetables and/or fruits each morning for 21 days and consume their juice as their first meal of the day. They may have their regular breakfast later, and they may have more juice throughout the day.

Forty-eight Wellspring readers signed up for the challenge, eager to transform their lifestyles and health.

And… only 29 participants actually completed the challenge. What does that say about our undertakings in general? What does that say about juicing in particular?

Below, you will find a sampling of some of the juicers who made it to the finish line and from some juicers who dropped out of the race.

What kind of changes did juicers observe?

Were they all positive changes?

Why did our “dropouts” leave the challenge?

The truths. Right here.

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Meet some of the participants: M. Winkler, age 33 Boro Park, Brooklyn Busy mom of 8, teacher I am joining this challenge in hope of improving my general wellbeing, energy levels, and reducing cravings.

Oh, and for weight loss, of course!

I have both juiced and purchased juices in the past but have not been able to maintain it consistently. I’m looking forward to juicing, with prayers to be able to manage this every day!

I’m ready!

How it’s going…

Day 3: Good morning! We had carrot juice with some lemon on the menu this morning. It was the first time I had carrot juice in my life. I’m not a picky eater at all, but carrot juice was something I couldn’t get myself to taste. And hey! It was nice! My kids loved it, too.

We had a rushed morning, so I opted for this combination because it’s easier to juice than a green juice combo.

It was a great boost to my morning.

A week in: We’ve tried carrot with lemon together a couple of times and found it very refreshing. Whenever I had time, I made green vegetable juice, which was also really delicious. I drink 16–24 ounces every day.

One huge change I’ve observed is that I no longer need a nap during the day, which I used to do daily.

It’s possible that my newfound energy is due to my diet. I’ve been off sugar and white flour for a few months—which may be a contributing factor—but I only started feeling energized since I started juicing, so it’s not like I can say it’s due to diet alone. I’m wondering if juicing alone would work, or the conjunction of diet plus juicing is more effective.

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Pessy K., age 26

Elana L., age 36

Williamsburg, Brooklyn

Brooklyn, New York

As a child, I suffered from chronic congestion and enlarged tonsils. I was also overweight. My mother, in her quest to help me, journeyed through traditional and alternative health modalities. At the age of 12, I had my tonsils removed, but they only partially resolved the congestion. However, I did find that staying off dairy and keeping away from sugar and wheat made a huge difference. Of course, this was quite hard for me.

I have always struggled with fatigue and having enough stamina to last the day. It usually happens when I eat regular wheat instead of organic wheat or spelt. I’ve juiced many times in the past and whenever I do, I feel more energetic and in a better mood since it’s very cleansing. Depending on what I’m juicing, it can also make me feel fuller.

I was introduced to juicing and its health benefits four years ago, when my then threemonth-old son broke out with eczema. Since he was nursing, I started a cleansing diet, which included drinking smoothies and juices and doing enemas. These really helped my son’s skin clear up, and I loved how I gained so much energy from drinking juices! (Although, at the time, I mainly juiced fruits and sometimes carrots.) However, I didn’t keep up with the juicing after I stopped nursing.

I recently gave birth to a baby girl, and I could really use an energy lift. I’m hoping this challenge will motivate me to get into this healthy habit again, and maybe also encourage me to try some green juices!

How it’s going…

I love the recipe Fat Furnace (Ed: recipe coming next month). I love how the grapefruit masks the taste of the greens.

Another great change: my two-month-old baby had terribly dry flaky skin, and since I started juicing, her skin has become deliciously soft again.

In addition to juicing, I’d love to try muscle-strengthening exercises, as I have been feeling more tired and sluggish lately, probably because I haven’t been going out much in the past few months.

In the GAPS diet book by Dr. Natasha Campbell-McBride, the author discusses how a lot of mental health conditions originate in the gut when we consume too much white flour and white sugar.

They can have an effect on the brain and cause ADHD symptoms, among other things. She also mentions that many children and even adults are not able to digest and absorb healthy fats because their gallbladder does not produce enough bile. She offers a recipe for juicing certain vegetables and fruit, combining it with an organic raw egg and coconut oil, and drinking it as a breakfast smoothie every morning. She says this helps the gallbladder eventually make bile on its own again. I’m looking forward to making her smoothie recipes since I also struggle with digesting and absorbing fats. It helps me, and keeps me full for the whole morning!

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Esther Leah, 46, and my daughter Bruchy, age 18 Boro Park, Brooklyn Esther Leah: Baruch Hashem, my overall health is good. Yet, I’ve been stuck with 12 extra pounds for the past two years. My health goals are to lose weight and get rid of my awful carb cravings. I have a hard time sticking to a diet and am always raiding the pantry for carbs.

Bruchy: I try to live a healthy lifestyle (think sourdough, juicing, less junking—yeah, right). I am very determined and can pretty much stick to a diet.

I have headaches very often, have a hard time focusing, and lack energy. My health goals are to lose ten pounds, plus have more energy and no headaches.

How it’s going…

Esther Leah: Plain grapefruit juice is a hit! I drink it almost every morning and feel full for a few hours.

Bruchy: I had 16 ounces of grapefruit juice in the morning. It kept me going until my ice cream binge at 1 o’clock in the afternoon. I went to sleep with a headache and woke up with one the next day. I’ve also been feeling pretty nauseous.

Five days in, mostly on grapefruit juice, no changes so far. We think we’ve been junking more than the usual.

Bina M., age 36 Monsey, New York

Nachi Pinter, age 43, with my son Moishy, age 13 Chestnut Ridge, New York

I want to achieve physical and emotional strength.

I’m not myself since I had COVID. I’m very careful with what I eat, and I feel a lot better when I avoid gluten, dairy, sugar, meat, and eggs.

I guess you could say that vegan is good for me.

I want to do some research to figure out which fruits or vegetables are good for breakfast, which combos will help me feel good, and which will keep me satisfied.

I’ll keep you posted!

How it’s going…

I juiced apples, carrots, and celery. The taste was great!

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Moishy is an active and healthy 13-year-old. He would love to have increased energy and a mood lift. I would love to have more energy myself.

My wife expressed concerns about the benefits of juicing for Moishy, as he is accustomed to eating a full breakfast of eggs, vegetable salad, and wholegrain bread. A Wellspring staff nutritionist assured us that Moishy could and should eat his regular breakfast soon after drinking his juice.

Naftali, 28, and Esty, 27

Rachel, 22

Howell, New Jersey

Woodmere, New York

We’d love to join this juicing program together—as a couple. We hope we can motivate each other in this experiment. Naftali has been gaining weight steadily over the past few years, and his eating habits are the culprit. He doesn’t eat all morning, rushing from Shacharis to carpool to his job, only managing breakfast at 2 p.m. At night, he can’t stop noshing on cake, snacks, and whatever he can find in the refrigerator.

I’ve been dieting all my life, been on every single diet available, and have failed to see long-lasting results. No worries, I’m still in high spirits and not terribly discouraged about my weight. The only issue is that my weight has been interfering with my health and other things (such as getting married!). Lately, I’ve been considering surgical means to help me lose weight, but I can’t pursue that at the moment for various reasons, so I don’t mind trying this to see if it can help.

I (Esty) would love to lose some extra weight that has been clinging to me, plus gain energy. I also have a lot to change in terms of healthy eating habits.

This juicing challenge seems like the perfect opportunity to jumpstart our healthy habits together. We’ll be juicing for breakfast and being mindful about eating balanced meals throughout the day so we don’t end up noshing away.

I will be working out every day in addition to juicing, and plan on juicing only vegetables.

How did our Samples fare throughout the 21-day challenge?

Did they achieve their desired health goals?

Coming next month, in Juicing Part 2!

Experiment results, awesome juice recipes, ideas on how to use pulp so it doesn’t go to waste, and hands-on how-to on all things juicing. Dust off your old juicer before next month’s installment, because the juice trend is about to begin!

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Juice Detox versus Juicing as an Addition Juice detox, juice cleanse, and juice fast are some trending words, all meaning pretty much the same thing, and said to be a 200-million-dollar industry in the US alone. What are they? How do they differ from this month’s Sample?

A juice fast or detox is a regimen that varies from days to a few days at a time, in which a person doesn’t consume any foods aside from vegetable juices. Ordering these cleansing juices ready-made can cost a pretty penny, and actually going through this detox (for one day, three days, five days, or ten) requires enormous reserves of willpower. It’s physically taxing and said to cleanse the body of toxins in the interim.

One past juicer reported to drinking two bottles of green juice a day, each amounting to only 60 calories, and featuring kale, spinach, romaine, parsley, celery, and cucumber—and paying 45 dollars a day for the juices delivered to his door.

Weight loss and beautiful skin are frequently the goals of juicing, but many cleansers are attracted to the program for the claims of refreshing, recharging, detoxing, and resetting eating habits.

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Why Juice? A Global View

Cue the mob.

Back in the 1930s, H.E. Kirschner, MD, oversaw 200 tuberculosis patients in Olive View Sanitarium near Los Angeles, California. Along with a healthy diet, he gave a green chlorophyll drink each day to each patient.

Some of the emaciated patients gained weight, experienced improved digestive and bowel function, and showed an increase in hemoglobin levels. Some patients, declared hopeless by medical doctors, were out of bed within six to eight months!

“Juice cleanses are basically starvation diets. Drinking only juice for days on end does nothing for your body or your relationship with food. These cleanses were created out of baseless pseudoscience, and nobody has ever proven their efficacy for anything at all. Well, except clearing out your wallet and making total charlatans rich,” says Abby of Abby Langer Nutrition.

Health resort Ann Wigmore Hippocrates Health Institute serves chlorophyll-rich drinks to help patients with degenerative disease slow or even cure their illness. Analysts have observed patients using these juices, especially wheatgrass juice, and noticed a marked reversal of disease in many of these patients.

Bernard Jensen, DC, PhD, an acclaimed entrepreneur, chiropractor, and author of over fifty books, confirmed the power of juicing several times in his works.

“I am not the only doctor who realizes this,” he says, “but I’ll tell you. It’s taken 65 years of sanitarium practice to confirm that when we replenish the chemical elements in a person through vegetables juices, fruits juices, and through liquids and supplements, along with a balanced diet, good health is restored.”

Your body knows how to detox itself, she explains. You don’t need to deprive yourself and starve yourself to clean up. The entire industry is centered around false promises and evil marketing that leave you feeling guilty for “cheating on a low-cal oatmeal muffin last week”—and how you can “repent” by doing a juice cleanse.

While there are many, many who are vociferous in the opposition, there’s a nearly-as-large group of juice-cleanse enthusiasts. Nicole Appleby, from Los Angeles, California, is one such high-profile fan. She does a juice cleanse three times each year, and reports that while they are challenging, the benefits are worthwhile. “It’s a sort of misery that turns into euphoria,” she says. She also experiences a decrease in joint pain, a symptom of an autoimmune condition she suffers from.

Nina B., a personal trainer from New Jersey, reported weight loss via a juice cleanse, but not without a cost.

“It was sheer suffering,” she admits. “I felt weepy and tired and miserable and plain hungry.”

She lost lots of weight but won’t do it again. “Of course I lost weight. I was starving myself!”

With too much evidence that juicing cleanses are not effective (best-case scenario) or downright dangerous (worst-case scenario), I decided to try a different route entirely. Tap into the benefits of juicing without any of the risks; hence, our “juice in the morning” Sample.

Juicing up to a couple of times a day, without skipping meals, has been proven safe, effective, and healthy. How effective? Remains to be seen next month!

Thank you to the Savits for offering resources for this month's Sample.

Join the gratitude-for-healing challenge!

Do you suffer from chronic pain? Migraines? Aches? Digestive problems? Allergies? Can practicing gratitude regularly help ease your physical symptoms? Sample sets out to discover the truth.

Contact libby@wellspringmagazine.com by September 2, 2022 to be a part of the 21-day challenge.

Curious about a health fad but don’t want to be the experimental subject just yet? I may want to experiment with that!

Send a message to info@wellspringmagazine.com, subject line “Libby’s the Sample.” Meet you in the lab!

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HEART A

MEDICAL SAGA

HEALING OUR MARRIAGE HEALED OUR CHILD. AS TOLD TO SHIFFY FRIEDMAN

It started with a rough patch—of skin, that is. “It’s itching me,” my then eight-year-old daughter Dassi kept complaining. Throughout that summer, her most typical position was lying prone on her bed, her hands vigorously scratching her arms. After one arm got its thorough “massage”, she was on to the next one, and then back to the first. Due to what appeared to be a full-fledged case of eczema, Dassi became highly agitated and uncomfortable.

So we started the rounds. I wanted to avoid using cortisone as much as possible, so my sister and a friend both recommended I take her for allergy testing. There must be a food or two she’s allergic to, they said. Or maybe it’s a new detergent you’re using? It couldn’t be, I remember thinking. Nothing in the kid’s diet had changed and I wasn’t quite in the mood of playing around with detergents. Tide and Downy had done the job pretty well until then, thank

you very much. What could have suddenly happened to my daughter that the foods she’d been eating since she was a toddler or the soaps she’d been using weren’t sitting well with her anymore?

But in my desire to help my daughter out of her misery, I scheduled an appointment with a kinesiologist.

The following Friday morning found us sitting in her waiting room, me flipping through some periodicals and Dassi scratching her arms while we waited for our turn. By that point, I’d noticed she also had some patches of dry skin on her face, but they didn’t seem to bother her in the same way. Finally, when it was our turn, the practitioner tested Dassi for a variety of allergies, starting with grains and fruits and then proceeding with soaps and other household products. Then, we got the verdict. The culprit, it seemed, was yeast. “Have your daughter stay away from yeast products,” the practitioner advised,

“and you’ll see a marked difference.”

Easier said than done. Baker’s yeast lurks not only in obvious baked goods like bread and challah, but also in a surprisingly large number of other commercially prepared foods, including vinegar containing foods and processed meats. If we wanted our little Dassi to feel comfortable, we’d have to start doing some serious label reading. But what wouldn’t I do for my child?

With our home practically yeastfree, I was happy to notice that Dassi was experiencing some relief with her rashes. It was clear to me that they hadn’t all disappeared, but as skeptical as I’d been before, I couldn’t deny that there was some improvement. For a short while, I even got into sourdough mode, preparing fresh breads every morning and serving only sourdough challah at our Shabbos table. With Dassi being our oldest, there weren’t that many opinionated people to feed, and my

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husband Shmuel didn’t seem to mind the change that much. Perhaps he did, but at that point he knew better than to make an argument of it. We were fighting enough.

again.

Having recently given up my job to make myself more available to our growing family, I was becoming increasingly frustrated at what I viewed as Shmuel’s incompetence in providing for us. It came to a point where, to be honest, everything about him irked me. Not a day went by when we weren’t finding issues with each other, and my usual defense at such times was to give him the silent treatment. There was definitely a cloud of tension hovering over our home, but what could I do, I told myself, if this was the man I married?

“Anything can happen, but food isn’t always the culprit,” she answered, while slathering Dassi’s palm with the testing gel.

***

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“Can it be that she’s become sensitive to other foods as well?” I asked the kinesiologist as soon as we entered her room.

“What else might it be?” I asked, desperate for answers. Our daughter was becoming a shadow of herself, and I stood by helplessly watching her suffer.

On our drive home, I called Shmuel to fill him in on what the kinesiologist had told us. He picked up and

MY IMMEDIATE REACTION WAS SURPRISE. STRESS ?

IN A NINE-YEAR-OLD KID? WHAT DID SHE KNOW OF STRESS?

With yeast out of the way, Dassi’s eczema gradually showed signs of healing for the first few weeks after our visit to the kinesiologist. But two-three months in, as we headed into the winter, the rashes started cropping up on her legs, and she also started to complain about stomach aches. Not again, I thought. Poor, poor kid. What was up with her?

Constipation was becoming a constant issue. She also appeared to be lethargic, always wanting to lie in bed. She could have passed for a depressed teen, but she was all of nine years old. Were there more foods she’d suddenly become sensitive to?

But how would that make sense?

When the food sensitivities testing all came up clear, except for the yeast which we were already aware of, the kinesiologist turned to me and said, “It may be that your child is experiencing emotional stress, and this is how her body is responding to it.”

After a round of blood tests revealed that everything was fine with Dassi, I decided to pay another visit to the kinesiologist. Her past revelations weren’t off the mark, so I figured we’d have nothing to lose to have our suffering daughter tested

My immediate reaction was surprise. Stress? In a nine-year-old kid?

What did she know of stress? She was a good student, well liked by her peers. Even though we weren’t exactly rolling in dough, we gave her what she needed—and then some.

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We even did lots of family trips and I tried to be the best mother I could be. And anyway, how exactly would stress impact so many different systems in the body? I needed time to digest this. Doubt coloring my voice, I said to the practitioner, “I’m not sure what you’re referring to, but thanks for your time.” With that, we left the office, feeling more hopeless than before. Was Dassi doomed to suffer forever?

said, “Anything important because I’m busy now?” And with that, I launched into a rant. For the next ten minutes or so, I let him know how ridiculous it was that I was dealing with this on my own, how I felt that he didn’t care at all, how awful it was that he was so uninvolved not only in this matter but in all other areas of parenting. I was livid, and I made sure he knew it. If he didn’t appreciate this, he had a choice to change, I told myself.

But when I ended the call and

took one look into my daughter’s eyes through the rearview mirror, I knew I was no winner. Yes, I had given my husband a piece of my mind, but in the process, I had deprived my daughter of her much-needed peace of mind.

In the past, I’d tell myself that this was not my issue, that if Shmuel would do what it takes to be more available, more proactive, more takecharge, all would be well. But at that moment, as painful as it was, I stopped myself for the first time.

Right there, in the car, I experienced a humbling revelation, one I’d been unwilling to notice until then.

I suddenly realized with crystal-clear clarity something so sobering, yet so relieving: Our marriage issues, our emotional stuff, were making our child ill. The thought of it made me sick to my stomach. And with that epiphany came a resolution: I was going to do whatever it took to change the situation because if I didn’t care enough about my own wellbeing, I wanted to do it for the sake of our daughter.

No one ever said that working on a marriage is easy. It’s a lot about looking into places we’d rather ignore, facing our truths, owning up to our mistakes, and learning how to exercise compassion toward ourselves and others. It’s been a journey, and the good days are interspersed with days when we keep falling back into our old dance of blame and disconnect.

It’s gratifying to watch the tension in our home dissipate, the heavy cloud of stiffness gradually lose its footing and vanish into thin air. And with that, it’s most rewarding to witness the release of Dassi’s tightness.

PSYCHOSOMATIC ILLNESS 101 Psychosomatic illness is a condition involving the occurrence of physical symptoms, usually lacking a medical explanation, caused by emotional factors. It is often treated either through medication or surgeries; however, the complete cure from this condition can be achieved only when the cause for the generation of the emotional stress is identified and dealt with.

People with a psychosomatic disorder (also known as somatic symptom disorder) usually don’t report overt symptoms of psychiatric distress. Instead, they believe their problems are caused by medical conditions. They tend to visit healthcare providers frequently to get tests and treatments, often not receiving a diagnosis, which may lead to frustration and distress. It’s important to note that the symptoms are real, not imagined. However, once the emotional element is explored and treated, the physical symptoms usually improve or disappear.

Somatic symptom disorder is common, occurring in a significant percentage of the general population. Women reportedly experience somatic pain about 10 times more often than men.

While there’s no quick fix for psychosomatic pain, simply understanding that our emotional state and physical health are linked already provides some relief — and it can help one figure out a long-term plan for dealing with it.

Physical conditions that are often psychosomatic: ▶ Eczema ▶ Psoriasis ▶ Sore throat ▶ Digestive issues, including acid reflux, constipation, Crohn’s disease, IBS, and food sensitivities ▶ High blood pressure ▶ Headaches ▶ Back pain ▶ Asthma

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She’s much less constipated than she was—which only makes sense given that she’s loosened up inside—and her rashes are almost gone by now.

It came as no surprise to us that she started enjoying regular bread and challah again (at a way more pleasant Shabbos table) without having to suffer for it, because a stronger emotional system makes a stronger digestive system as well.

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MORE THAN SKIN DEEP The skin is often the target of unresolved emotions. Understood from a physiological perspective, stress increases the release of the cortisol hormone, which can make the blood vessels—including skin cells—more fragile. Also, the skin is associated with the gut, which is significantly impacted by mental and emotional health.

As our incredible marriage counselor explained to us, the more emotionally healthy a body becomes, the more it can handle physically—even the foods that were once triggers.

Emotional health builds physical stamina. She believes—and she’s seen in a lot in her practice—that the reason there are so many instances of food intolerances and weakened immune and digestive systems nowadays is for this reason: People aren’t properly equipped to deal with their traumas and difficult emotions. So many of the issues that appear to be physical, especially in children, are a direct result of the tension in the home, which cause the body to tense up and weaken. Officially known as psychosomatic illness (see sidebar), there are a variety of diseases that one is especially prone to as a result of emotional issues that haven’t been dealt with properly. Eczema, I learned, is high up on that list.

While I had found my own ways to deal with the stress of an unhappy marriage, this was Dassi’s body’s response to the circumstances.

situation. But even once an individual becomes aware of the emotional-physical connection, it takes a lot of self-awareness and a deep desire to change and explore the inner world to help the physical issue improve or disappear. Often, the emotional factor is a result of untreated issues that go all the way back to the sufferer’s childhood. It seems way easier to find and then avoid a technical trigger, such as yeast, for example, than to admit that the emotional world needs help, but by doing so, we treat way more than the physical issue. We are able to start truly living.

Sadly, I learned, people suffer from exponentially more serious diseases as a result of emotional factors and it often takes years, if ever, for them to realize that this was the root of their problem. One common thread for people with psychosomatic pain is that they seek a diagnosis for many years, and often feel frustrated at their lack of clarity regarding their

It’s been two years since I started giving my marriage and emotional state the attention it deserved, and our home is a different place. Dassi, of course, is a different child. She’s no longer lethargic and complaining about aches or pains. In the place of her physical and emotional discomfort, she’s filled up her energy tank and brings such sunshine into our

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Research has shown that even the skin of babies in utero and nursing babies is impacted by the mother’s emotional wellbeing. Since stress induces intestinal hypersensitivity, it’s not uncommon for infants of mothers with suppressed emotions to also exhibit food sensitivities and resulting skin conditions.

home. I would never have dreamed that the situation at home contributed so profoundly to her ailments and general state and, truthfully, she wasn’t consciously aware of the connection either. Psychosomatic ailments most often unfold subconsciously. They’re the body’s way of protesting the misprocessing of powerful emotions that even the individual may not be paying attention to. While such conditions seem like a nuisance, at best, they are actually a gift—a signal to alert us to look deeper.

When I think about what it must have felt like for a child so sensitive to be subjected to harsh words and unpleasant exchanges between the two people she most yearned to love, my heart clenches in pain. I’m so grateful that Shmuel and I have merited setting our path straight when we’re still early on in our journey toward raising a happy—and healthy— family.

HOLDING IT IN Very often, when an individual experiences an emotion that feels too heavy, uncomfortable, or painful to process, a common coping mechanism is suppressing the emotion.

Simply put, the emotion gets “buried” inside the body.

When this mechanism is employed, often subconsciously, a frequent side effect is physical discomfort, primarily in the throat, back, and digestive organs. A recurring sore throat may be an indication that the individual is “swallowing” pain, anger, or other difficult emotions. In the same vein, chronic digestive issues are often rooted in suppressed pain. For some people, particular muscles in the back contract when they suppress a painful emotion, resulting in intense back pain. Others feel tightness in the stomach or intestines, usually in the same spot every time a difficult emotion is being suppressed.

Especially if one is suffering chronically from such physical discomfort, it’s worth looking into possible emotional factors—and learning how to process emotions in a healthy manner—in order to experience true healing.

TIMELESS WISDOM While emerging research has only been acknowledging the mind-body connection over the past hundred years, the Torah, in its timeless wisdom, already established that phenomenon centuries ago. In exploring this concept, the Gemara in Berachos (61a) notes each organ and the faculty to which it is associated. “The kidneys advise, the heart understands…”

The Rambam’s comprehensive work on the subject, Regimen of Health (Hanhagos Habrius), made him a pioneer in the development of psychosomatics. Among other ailments, he advises patients with constipation and indigestion to look into the emotional factors.

While the Rambam offered medical advice on almost all ailments, he devoted one book especially to asthma. In Treatise of Asthma he details a treatment protocol for the disease, including which foods asthma patients should consume and which they should avoid. The entire eighth chapter is dedicated to the emotional aspects linked to the disease.

THE FUNCTIONAL DIETITIAN

The Female Train Wreck Fixing hormonal dysregulation at the root

By Tamar Feldman, RDN, CDE

Ayala was the classic health train wreck—only she didn’t realize it.

She initially consulted with me for PCOS and diabetes prevention, but I quickly realized the extreme extent of her lifestyle imbalances and subsequent hormonal dysregulation. She ate mostly processed quick food or restaurant food on the fly, was frequently stressed out, went to bed late almost nightly, and lived a sedentary lifestyle, carrying 25 excess pounds from her pregnancies. Her mother had type 2 diabetes, Ayala herself had experienced gestational diabetes in her previous two pregnancies, and now she was presenting with cycle dysregulation and difficulty conceiving. She was also disturbed by her acne and fatigue, as well as her frequent low moods.

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While Ayala’s OB/GYN followed prescribed medical protocol with metformin and hormonal medications, I knew that these solutions were far from addressing the real underlying issue: her lifestyle needed to change, and fast. I also knew she was likely headed to diabetes if she didn’t make changes, and I told her so.

Although overwhelming, for my own sake as well as for Ayala’s, we broke up her tasks into five measurable and doable goals. I encouraged her to only aim to do these five things, and not aim for perfection and extremism, which had caused her to give up quickly in the past.

• Follow a sustainable meal plan we developed together with practical, easy, and super quick food ideas that would keep blood sugars regulated while creating a calorie deficit for realistic and sustainable weight loss. I steered Ayala as much as possible to a Mediterranean-style plan due to its association with health benefits across the board.

• Initiate a cardio as well as strength training exercise regimen, minimum 150 minutes per week, with a starting goal of 75 minutes per week, which Ayala was asked to track and record. She enjoyed a jump rope program as well as a popular app with short, archived video classes that she could do on her own time.

• Get to bed an average of 20–30 minutes earlier five days out of seven.

• Spend five minutes daily before bed reading a stress-management or meditation workbook that resonated with her to help her decrease her stress response to normal life situations.

• Take the supplements I prescribed that are associated with improvements in PCOS: chaste tree and inositol.

The results after four months were unbelievable for such moderate interventions: a weight loss of 17 pounds, improved mood and energy, improvement in her acne, and normal cycles even once off the synthetic hormones.

While her A1C had officially been in the upper edge of normal, it dropped lower to completely in the normal range. And best of all, Ayala was hooked on her new lifestyle, finally understanding the extent of the damage and

dysregulation that would have been her fate had she not caught herself in the nick of time.

The takeaway: diet, fitness, sleep, and stress reduction are at the core of hormonal balance in women, and their effects cannot be underestimated.

Quick Grab and Go: Chocolate Energy Balls 1¾ cup quick oats ¼ cup ground flax 1 cup shredded coconut 3 Tbsp natural peanut butter 4 Tbsp powdered peanut butter 1/3 cup honey ½ cup + 2 Tbsp water 4–6 packets stevia (according to preferred sweetness) 1/8 tsp salt ½ cup cocoa 1 cup Rice Krispies

Add all ingredients to a bowl. Mix well to a dough consistency in a mixer or using gloved hands. Form balls and freeze. Tastes best frozen.

All names and identifying details have been changed to protect confidentiality.

Tamar Feldman, RDN, CDE is registered dietitian/nutritionist and certified diabetes educator who has advanced training in functional medicine.

She maintains a busy virtual nutrition practice, servicing numerous international clients. She specializes in sustainable weight loss and nutrition therapy for autoimmune disease, gastrointestinal disorders, and female hormone imbalances. She can be reached at 732-364-0064 or through her website, www.thegutdietitian.com.

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ALSO SOLD�Y INDIVIDUAL

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Product of USA

DIY

t n e l l e p e R k Tic

By Miriam Schweid If you’re concerned about tick bites for yourself and your family, here’s a recipe for you. This allnatural tick repellent contains properties that keep those naughty parasites away. Instead of buying a commercially prepared spray that’s likely to contain DEET, a harmful chemical, put together this easy and inexpensive blend.

In a 4-oz spray bottle, combine the following: ½ oz thieves oil 5 drops geranium oil 10 drops lemongrass oil Fill the bottle with water and shake well.

Apply to clothing and exposed skin before hiking or playing in wooded areas.

What’s a tick? A parasitic arachnid that attaches itself to the skin, from which it then sucks blood, leaving the host when sated. Some species transmit diseases, most commonly Lyme disease.

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WHERE THERE’S SMOKE

HEED THE SIGNS BEFORE THE BLAZE

SHIRA SAVIT A REFRESHING APPROACH TO GETTING RID OF BAD HABITS

EMOTIONAL EATING

By Shira Savit

Addition, Not Subtraction A refreshing approach to getting rid of negative habits

How many of us have unwanted behaviors we wish we could rid ourselves of? A habit, a bothersome trait we so badly want to go away? Individuals with food issues tend to wish they could stop overeating, eradicate binging, make their extra weight disappear, and end mindless eating. It’s human nature to want to get rid of things we don’t like. Yet, when it comes to healing one’s relationship with food, I find that true healing comes through addition, as opposed to subtraction.

Instead of trying to take away the things we don’t like, such as getting rid of unwanted eating behaviors, or numbers on the scale, I focus on addition. We add an array of tools, along with 96

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a healthier mindset toward our relationship with food and self, and with Hashem’s help, the changes we’ve been longing for tend to come about in a natural way. These additions include patience, compassion, curiosity, awareness, and somatic tools.

Patience is the first important addition to resolving our eating challenges. We’re in a process as opposed to a destination; we focus on baby steps as opposed to big leaps.

Adding patience allows us to slow down and have time to rest and digest what is being learned in our sessions.

Patience changes the need for an urgent result and invites us to embrace each moment in a present and mindful way.

Compassion is probably the most important tool that helps individuals heal their relationship with food. Compassion is so much more than “be nice to yourself.”

Compassion invites us into a world of understanding and empathizing, which leads to healing. For example, phrases like “This makes sense” or “You are not alone in this” or “You were really doing the best you can” are messages of compassion. Self-compassion meets challenges, as opposed to trying to take them away. When we validate ourselves by saying, “You had a hard day.

It’s okay to have hard days,” or “It’s frustrating when you eat more than you wanted to,” we are giving ourselves the message that it’s okay to be human. Everyone has struggles. Through this, we come closer to self-acceptance as opposed to negativity and shame. Compassion is not an excuse to eat whatever we want; it is a deep place of concern, care, and love for ourselves. It is impossible to hate ourselves into change; we can only love ourselves into change.

the behavior, because what we resist, persists. The more we view our eating challenges as learning opportunities, without an agenda to fix anything, the more information we will uncover. With more information (for example, why we ate when we weren’t hungry), we have increased ability to make changes. Through curiosity, we can see our eating challenges as brilliant teachers.

Awareness is about connecting to our emotional world, identifying our feelings, and most importantly, feeling our feelings. Awareness is an important addition because so much of our unwanted eating comes from not wanting to feel. A helpful tool for increasing awareness is using the slogan “name it to tame it.” Oftentimes, when we feel stressed, anxious, or lonely, giving attention to how we feel and labeling the emotion reduces its intensity. Usually, we think that if we have an unpleasant emotion, we need to do something about it. We need to get rid of it, or take it away. However, when we bring awareness to how we are feeling without having an agenda to get rid of that feeling, we naturally feel calmer. The emotion shifts from a storm to a passing wave. Sometimes the calmer emotions help us make different choices; we can think more clearly when we’re not trying to ignore or stuff a feeling. Perhaps we will discover the presence of mind to self-soothe in a non-food-related way in a given moment.

It is impossible to hate ourselves into change; we can only love ourselves into change.

Curiosity helps a person be open to learning, which leads to insight. When we view our unwanted eating through the lens of curiosity, we are automatically less self-critical and judgmental. I joke with my clients, “Put on your Curious George Hat. Get really curious about why you ate those brownies when you weren’t hungry, curious about the drive toward emotional eating, and curious about your out-of-control type of eating.” Our job is not to take away

Somatic tools connect us to our body: noticing the flow of our breath (we might be holding our breath without realizing it), the ground beneath us, the sensations on our skin, or things we see or hear or taste in the moment, are grounding tools that are also valuable additions to our repertoire. Adding tools such as patience, compassion, curiosity, awareness, and somatic grounding to our food struggles can truly lead to change. We stop working so hard to get rid of behaviors, pounds, self-criticism, and bad habits. Instead, we open channels to self-love and a more balanced nervous system. With Hashem’s help, this leads to calmer relationships and a calmer life of faith and tranquility.

Whether or not the scale changes, we change.

Dear Readers, It has been a tremendous privilege to contribute to Wellspring over the past few years, and I look forward to contributing in the future. At this point in time, I am concluding my monthly column with a berachah that you live a life of addition: in adding tools to help you with your eating struggles, may you add to your overall wellbeing. May you continue to see healing, personal growth, revealed berachos, yeshuos, nachas, and lots of added dimensions of health in your life.

— Shira

Shira Savit, MA, MHC, INHC, is a mental health counselor with multiple certifications in nutrition and health. She specializes in weight loss, emotional eating, and binge eating. Shira incorporates both nutritional and emotional components in helping her clients reach their goals. Shira has a private practice in Yerushalayim and works with women in any location via phone call or video sessions.

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Farewell, Band-Aids Instead of dealing with the result, look for what’s driving the behavior

By Rabbi Ezra Friedman

We live in what’s aptly called the microwave era. Ours is a generation that loses interest and momentum in anything that takes too much time.

We pop a pan in the microwave oven, drop a load in the washing machine, or type a code in the computer, and expect instant results.

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While the conveniences of modern living are many, this lifestyle has subconsciously impacted our wellbeing in more ways than one. Most notably, our pain threshold has decreased dramatically. In the days of yore, every endeavor necessitated toil. Even an everyday agenda, like ensuring there

was bread for breakfast, required intense labor. But because nothing was easily accessible or available, the individual was able to tolerate greater discomfort. Hard work was par for the course in life; people were better equipped and geared up for sweating through the process. They were pro-

grammed to be less resistant to and surrender more easily to the hardships life entailed. By default, they developed more grit, a more chiseled ability to “push through it.”

Nowadays, however, we find it harder to be in a state of discomfort, including unpleasant emotions.

We prefer quick fixes over anything else, and naturally so. As the Ribnitzer Rebbe zt”l would say, “When the trains were invented, our feet were put to sleep. When machines were invented, our hands were put to sleep. And when computers were invented, our brain was put to sleep.”

Obviously, Hashem chose to place us in this era because this is where we’re meant to be. So yes, it’s important to acknowledge that our knee-jerk reaction is to seek quick fixes. It’s hard for us to be in an uncomfortable place for too long, and that’s okay. But the question we may want to ask ourselves is how much of our ability to push harder, to invest more, to toil more—as opposed to taking shortcuts—is being put to sleep. Are we ready to do what it takes to experience true growth and development?

To Toil in Parenting How does this relate to parenting?

Very often, kids exhibit a behavior that’s a clear indicator of something

deeper going on beneath the surface. Later, when the issue spirals out of control, the parent may start wondering, “When did this happen?

Why did this happen?” And the truth is that it didn’t happen overnight.

The signs probably cropped up over time; we just weren’t ready to be in an uncomfortable place, possibly even subconsciously.

Using an analogy of a fire, very often, by the time the blaze occurs there have been several warning signs that were missed until then.

The inhabitant of the home may have chosen, either consciously or subconsciously, to ignore the warning bells that cropped up beforehand.

The wise parent is one who addresses the warning signs in their earliest stages. Suppose a parent notices that his child keeps hitting or hurting others, unprovoked. It’s a serious problem, both for the child and for his victims who are suffering.

A superficial approach to this issue might be to deal with the results, for example, by punishing the child every time they engage in this negative behavior.

But a parent who’s ready to sweat for the sake of their child—and their own self-development—will want to look a little deeper. Okay, I see that my child keeps hurting others. Why might he be doing that? No child is

willfully looking to be the bully. He’d much rather be calm and peaceful, without having to constantly suffer negative consequences for his actions. The question only becomes stronger if the parent first tries to deal with the result, such as by punishing, and he notices that the behavior isn’t abating; it may even actually increase. How does that make sense? I keep taking him to the room for time-out and he just repeats the offense as soon as he’s back out. The fact that the behavior is only exacerbated is an indicator that there’s something beneath the surface that isn’t being properly handled.

What might looking deeper reveal? While a child may be continuously harming others for various reasons, one of the most common ones is that the child—as powerful and macho as he appears—is afraid. He may be afraid of physical altercations and thus preempts them with his own bullying, or more commonly, he may be experiencing emotional fears, such as a fear of feeling inferior or unloved. No matter the reason, he’s taken up bullying as a means to combat this fear. Any parental response that doesn’t address—or at least acknowledge—this fear is essentially futile. Not only won’t it eradicate the behavior for the long term, but it usually exacerbates it precisely because it fosters the fear.

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For example, a child might keep lashing out at others because he’s uncomfortable with feeling unloved.

When the parent’s reaction is defined by anger or aggression, the very feeling the child is afraid to feel becomes even more overwhelming for him, triggering a cyclic reaction that invites more violence on his part.

Sometimes, the parental reaction is frightening enough that the child is forced to stop engaging in his negative behavior. But if the underlying issue hasn’t been addressed, the child will find other negative ways through which to combat his uncomfortable emotions. Then you have the child growing up and exhibiting another kind of bizarre or destructive behavior, with the parent wondering, “Where did this come from?” It’s actually the same story that cropped up years before when the child was bullying others in the playground, but the underlying issue was simply never dealt with. The issue is the same; the child simply employs new techniques to help himself deal with it.

Every healthy child will engage in negative behaviors from time to time.

Kids are human beings, after all, and we want them to feel okay with that.

It’s normal for a child to not want to go to school every now and then, or not to be on his best behavior all the time. But a child who keeps exhibiting a certain negative behavior, or endlessly complains about or begs for a particular thing, is desperately trying to deal with something that’s going on for him inside. The wise parent will ask questions and try to find out more. They will do what it takes to dig deeper, even at the risk of discovering something that’s uncomfortable—perhaps that the child is going through something that will

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take more work on the parent’s end to help the child deal with it, or an aspect in their parenting that needs improvement.

Pushing or bribing a child to do something he keeps exhibiting resistance to is, at best, just a Band-Aid. It’s like removing the battery from

No child is willfully looking to be the bully. He’d much rather be calm and peaceful, without having to constantly suffer negative consequences for his actions.

the smoke alarm, allowing the smoke to increase. Yes, the child is going to school today because she got convinced, but what’s making her not to want to go there every day? There’s a message she’s conveying here and it’s our role as the parent to do our best to get to the bottom of it. Sometimes, the message is that the child is craving more connection, more of our presence. Other times, she may

be letting us know she doesn’t feel secure enough. Whatever it may be, getting to the bottom of it and then investing in the relationship without focusing on results is the only way to help the child grow. And ironically, it’s also the only way to truly improve or eradicate a negative behavior.

Often, the right response to questionable conduct is actually what appears contradictory to the presenting issue, but as soon as we understand that the true issue is not what it appears to be, we realize that the reaction is not contradictory at all. For example, the way to help a child who’s bullying others may be through giving him more attention or a loving hug (not immediately after the offense, of course). If we’d only be dealing with the results of his inner world, we’d wonder why that’s a sensible reaction—More love for a kid who’s hitting?— but when we look beneath the behavior to understand its “why,” we’ll hear the true cry emanating from our child’s heart—I’m feeling insecure, I don’t feel so loved— which is only being expressed inappropriately because he doesn’t yet know any better. It’s our role as parents to read between the lines, to sharpen our ears to hear what our child is truly trying to tell us.

Paying Attention Bullying or not wanting to go to school are just two examples, but there’s a plethora of behaviors that parents mistakenly handle by dealing with—namely, by eliminating— the results that are indicative of a deeper issue. Some other examples of behaviors are extreme clinginess, not wanting to learn, theft, extreme

jealousy or not getting along with others. In all of these cases, the right response involves keeping in mind that the behavior is a result of an underlying issue. The child is jealous not because he’s lacking the knowledge that jealousy is not a nice middah. He doesn’t want to learn not because he doesn’t understand the value of becoming educated and what he’ll be missing out on as an adult. There’s more to the story that must be explored.

Getting to the bottom of what our child is subconsciously trying to convey—whether through negative behavior, or repeatedly asking for or complaining about something— is a critical component in parenting. It’s an endeavor no one can pursue better than us. No therapist or teacher in the world can respond to this message more effectively than we can. True, we are living in the microwave era.

It doesn’t always come easily for us to dig deeper, to find out what it is that’s bothering our child. It takes effort and time and often requires us to tweak our parenting to help the child grow and fill his needs. But it’s when we explore those indicators instead of applying a Band-Aid that we truly fulfill our role as parents.

we’re able to truly conquer the issue in the long run. True, we may we denying ourselves the instant relief of a quick fix, but by leaving our comfort zone we’re ultimately raising a much healthier child and thus, with the help of Hashem, setting forth an easier parenting experience.

May we be blessed with the wisdom to explore the messages our children are sending and do what it takes to help them develop into the best people they can be.

Rabbi Ezra Friedman coaches bachurim and men in their quest toward leading a meaningful life with inner peace and contentment.

Through a Torah and Chassidus perspective, he guides individuals to understand and connect to themselves and to their inner emotional world. He lives with his family in Yerushalayim.

Sadly, when children notice time and again that their indicators aren’t being taken seriously, they stop sending those messages. The red warning lights blink weaker and weaker until they disappear altogether. By that point, the child may stop expressing his needs and wants, or the he might become supremely obedient and appear to be functioning even before than before (“Look! He’s not bothering anyone anymore.”)—but what goes on inside is devastating. It’s the painful reality of a child who hasn’t been heard, a child who is no longer connected to his emotions, and the joy and life that once filled his heart, when he still had wants and wishes and dreams.

If we’re finding it hard to figure out what our child is trying to tell us, enlisting the guidance of a wise individual can be invaluable. We’re used to consulting with coaches and experts about so many aspects of our life, whether business, health, interior design, or home management. Is there any more important or worthwhile investment than the future of our family—the wellbeing and development of our precious children? By opening ourselves up to the guidance and support of a third party, we can learn how to tap into our own wisdom in regard to chinuch. We can discover how to listen to our children with confidence and handle their messages in a way that encourages them to keep communicating with us because they feel safe and secure in our care. When we deal with underlying issues with wisdom and love, as opposed to tackling the results,

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WELLBEING FEATURE

@BARTENURABLUE

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AUGUST 2022 / AV 5782 / ISSUE 79

COMPETITION, ARE YOU READY? WATCH, TASTE, AND VOTE.

SWAP SUGAR FOR DATES IN YOUR MORNING SMOOTHIES

7 TOP HYDRATING FRUITS AND VEGETABLES

FRESH SUMMER SALAD FOR YOUR SHABBOS NACHAMU SPREAD

128 SWAP

By Yossi & Malky Levine

131 7 Hydrating Foods

By Esti Asher, MS, RDN, LD

107 Comfort Treats

By Yossi & Malky Levine

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Carnival

By Wellspring Contestants

It’s Cool-Down Time Wellspring Contributors

WELLSPRING / AUGUST 2022

EDITOR'S NOTE

Dear Cooks,

There’s nothing like summertime to inspire us adults to get in touch with our kid at heart. It’s a time when we let go of our grown-up persona somewhat, moving away from the tick-tick-ticking of to-do lists to a more relaxed and chilled mode of “What am I in the mood of today?” For those who can take a break from work—or at least take it easier on that end—the pleasant weather and increased sunshine bring opportunities for relaxed outdoor activities. I’ve heard from family and friends in various bungalow colonies who go all out at this time of year, with the women enjoying full-fledged programming while the kids are out at camp. Such fun! Even “just” sitting at the pool or catching a good swim is entertainment enough for me, a welcome change of pace from the usual lessthan-leisure mode.

PINCH OF HEALTH

But no matter where you Seasoned readers are spending your summer and whether you’re in the mood to run from booth to booth covered in shaving

cream and whatnot, we’ve brought you the carnival right here, in our pages. This time, it’s minus the cotton candy (sorry!) but it does promise to bring you lots of fabulous flavor and fun. With creative direction from our editor, Shiffy Friedman, and masterfully presented and photographed by Pessi Piller, we present you three booths of Seasoned activity. We’d have liked to actually share the delicious concoctions presented by our talented contestants—but giving you their recipes was the next best option. So throw together a fabulous quinoa salad, whip up one of the energy balls, or blend up a refreshing smoothie, and savor the summer flavor.

Enjoy the spirited fun that leaps off the following pages, and don’t forget to vote for the players whose recipe you most enjoyed.

A wonderful summer to you all,

Esther

Here’s a quick and easy tip for rinsing leafy greens or herbs that need to be washed: do it in a noodle strainer to speed up the rinsing process.

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

Comfort Treats Shabbos Nachamu has always been our favorite Shabbos of the summer.

There’s a certain joy and calm in the air that makes it so special.

Naturally, we’re always looking to add that extra touch to elevate this Shabbos even more. Many of us will be hosting guests or having a kiddush or meal in the company of friends and family. Here, we share two very simple and refreshing recipes (we don’t want you working too hard!) that are perfect for giving your Shabbos Nachamu meal that little upgrade.

Have a wonderful, uplifting Shabbos, Yossi and Malky

Recipes, Styling, and Photography by Yossi & Malky Levine

COMFORT TREATS

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Chilled Mango Mocktail This drink was inspired by a friend who hosted us for a Shabbos meal.

In the heat of the summer, we couldn’t ask for more refreshing and delicious! We enjoyed it to the last drop and knew we had to share it with you. Add some alcohol if you prefer. Blend the mango puree before Shabbos and the rest comes together in just minutes!

1 cup fresh or frozen mango 2 Tbsp lemon juice 2 Tbsp agave, or to taste 4 cups water, divided 1 lemon, sliced 1 cup assorted frozen berries Ice cubes Mint leaves, for garnish (optional)

In a blender, add mango, lemon juice, agave, and 1 cup water.

Blend until smooth and creamy. Pour puree into a pitcher, add the rest of the water, and mix to combine. Add lemon, berries, and ice cubes, and garnish with mint. Serve chilled.

Yield: 8 servings

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COMFORT TREATS

Fresh Summer Salad Salads are always a great starter. This one is light, flavorful, and with all that fresh fruit, it’s beautiful to look at, too! We added an extra presentation step for a little upgrade on this special Shabbos.

Enjoy as a starter for your meal or serve at shalosh seudos.

Dressing 2 Tbsp lemon juice, freshly squeezed 1 tsp lemon zest 1½ Tbsp honey ¼ cup extra-virgin olive oil Dash of salt and pepper Salad Mixed greens 3 nectarines, sliced 3 kiwis, sliced 1 green apple, sliced 1 cup blueberries Garnish 2 large cucumbers, peeled lengthwise ¼ cup craisins ¼ cup toasted slivered almonds In a small bowl, whisk lemon juice with lemon zest and honey.

Whisk in olive oil and season with salt and pepper.

Add greens and fruit to a large bowl and toss with dressing.

To assemble, use peeled cucumber slices to create a ring. It’s best to use two slices together, one on top of the other, so the ring is more steady. You can add more slices to make the ring larger.

Fill rings with salad and top with craisins and toasted almonds.

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Move Over,

Cotton Candy ^ Slush

It's a Healthy Culinary Carnival! edman C o n c e p t : S h i f f y F ri dau n a L a n + Dee s sy P i l l e r S t y l i n g + P h o t o g r a p h y: P e

CARNIVAL

Chaya Tawil Lakewood, New Jersey

meet the CONTESTANTS

I’m a (harried) mother who really enjoys cooking and baking. Instead of making gourmet dishes, for which I have no time, I try to enjoy the quick and easy recipes I do manage to pull together for my hungry (and picky) crew! Creating new recipes that are nutritious, simple to make, and appreciated by my family is a real thrill, and I’m so glad to share these with you!

Fun Fact! I’ve never yet tasted a hot coffee!

Malky Rosenberg Monsey, New York

Chaya Rubin Airmont, New York

I’m not as into making America great again as I am into making unhealthy foods healthy again. I want to hike up to the top of a mountain and shout out loud, “You guys! Eating healthy doesn’t have to make you feel deprived! It’s possible to have goodbut-healthy-but-good cake! Just watch and see!”

I’m a stay-at-home mom of three. I enjoy cooking and baking and, most of all, I love the taste-testing part where I get to say, “Guess what’s in there,” as I tend to add weird savory herbs or spices in many of my dishes. Think fresh basil in a sponge cake. Hope you enjoy these recipes!

Fun Fact! Some of my fave recipes were concocted in bed during the AM hours when sleep eluded me.

Fun Fact! I’m a city girl and we just brought a dozen baby chicks to raise and use their eggs!

At each booth, two of our three contestants compete against each other to whip up the dish that will garner the ravest reviews. Their final score depends on you! (Check out the voting deets on page 127.)

CARNIVAL

And Now… for the Really Fun Part

The Games b

th #1 o o

Ball of Energy

It’s hot out and we’re trying to keep active too. But then the slump hits, and we want something really delicious to keep us going. Whip up a recipe for a power-packed treat for quick and easy summer snacking that contains:

Oats Cacao nibs

Ready, set… go!

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CARNIVAL

Player #1

Apricot Chia Balls of Heaven

yield: 18 balls

What happens when you combine apricots, oats, walnuts, chocolate, and chia? You go from being tired and exhausted and hangry to a blissful ball of energy!

These balls contain just the perfect amount of natural sugar, healthy fat, and much needed protein to raise you up and lift your spirits! They taste divine, so I had to give them their rightful name. ½ cup dried apricots (12)

¾ cup rolled oats or quick oats

¼ cup Medjool dates (3)

¾ cup roasted whole walnuts

2 tsp cinnamon

¼ cup cacao nibs (or mini sugar-free chocolate chips)

1 tsp vanilla extract

¼ cup chia seeds

Let apricots and dates soak in hot water for 5 minutes or until soft. Remove from water and pulse together in food processor.

Scrape down the sides. Add cinnamon and vanilla extract and blend together. Scrape down the sides again. Add oats and roasted walnuts, blending well, until finely chopped. Finish by folding in nibs/chocolate chips.

Spread chia seeds on a flat plate or surface. Using a tablespoon or small scooper, form mixture into balls and roll each in chia seeds until fully covered. *These balls taste best fresh at room temperature but can be stored in the fridge or freezer. (Either way, they are too good and won’t last too long!) score: 118

WELLSPRING / AUGUST 2022

Player #2

Chocolate PeanutButter Energy Bars Yield: 1 9x13-inch pan One of my kids’ favorites are the “Oh Henry Bars”—that old favorite full of gooey sugar and chocolate. When I heard the criteria for this recipe, I decided to try and create a healthier version. As I served it, I waited for the complaints that I had “tampered” with their favorite recipe. There were none. Only an empty pan and requests for another batch.

This recipe is really easy, really quick, really filling, really nutritious, and really delicious! Plus, it’s free of gluten, sugar, and eggs! What more could you ask for?!

1 cup pure maple syrup ⅓ cup oil ⅓ cup applesauce 1 Tbsp vanilla extract 1½ cup peanut butter (can be substituted for cashew or almond butter), divided 4 cups old-fashioned oats 1 cup cacao nibs Preheat oven to 350°F. Spray a 9x13-inch pan with oil. Pour in maple syrup, oil, applesauce, vanilla extract, and 1 cup nut butter directly into pan and mix with a spoon. Add in oats and mix well. Smooth mixture down and bake for 25–30 minutes. Let cool.

Place cacao nibs and remaining ½ cup of nut butter into a small pan and let melt in oven for a few minutes. Mix together and pour over bars. Let chocolate harden in freezer for 30 minutes. Cut bars into squares. I cut them into small squares, as they taste rich and are quite satisfying. score:

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CARNIVAL

The heat Is On! b

th #2 o o

power meal

Okay, it’s lunchtime at the pool.

We want something filling, energizing, and yum. Give us an all-in-one meal that contains:

Quinoa A nourishing protein source Lots of veggies

On your mark, get set... cook!

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CARNIVAL

Player #1

Yield: 2 servings

Fish:

Berry Salad with Salmon and Quinoa

1 slice salmon fillet, skin removed and cubed ¼ tsp black pepper Dressing: 2 Tbsp red wine 2 Tbsp maple syrup 1 Tbsp lime juice 1 Tbsp mayonnaise ¼ tsp ground black pepper Salad: 1½ cups romaine lettuce ½ cup sliced strawberries, checked ½ cup blueberries, checked

1 cup cooked tricolored quinoa

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Packed with antioxidants, berries make the perfect addition to a nutritious poolside lunch! We all know how hungry we get after a good swim. This is just the perfect healthy and delicious meal for right then, and always.

Arrange fish cubes on a parchment paper in the Betty Crocker. In a small container, combine dressing ingredients and mix with a fork. Pour 2 tablespoons of dressing on the fish and sprinkle the additional ¼ tsp black pepper. Bake for six minutes and remove from Betty Crocker. (If using an oven, bake for about 25 minutes.)

In a large plate, combine lettuce, quinoa, strawberries, and blueberries. Top with fish and pour remaining dressing over it. Mix and enjoy! score:

Player #2

Turkey Quinoa Super Bowl

8 oz smoked turkey breast (1½ cups cubed) 1 cup mango, cubed 1 red or orange bell pepper, cubed 1 small wedge avocado, cubed and salted 1 cup tightly packed alfalfa sprouts ⅓ cup cooked quinoa ⅓ cup roasted chickpeas 2 tsp everything bagel spice

Yield: 2 servings I’ve only recently discovered the power of this bowl, and I’ve already made it twice to stay and twice to go!

Cut up turkey, mango, pepper, and avocado into small, same-size cubes and pour into a bowl.

I’m not calling it a salad because a salad just sounds so blah and typical and is usually made up of the same old greens and veggies (lettuce and tomatoes, bye).

Add sprouts, quinoa, chickpeas, and everything bagel spice and mix well.

This bowl, on the other hand, incorporates three different proteins—turkey, quinoa, and chickpeas— and has a ton of different textures, colors, and flavors that when combined, form a super satisfying, super wholesome, and super easy lunch or dinner.

*No dressing needed! The juiciness of the mango and the creaminess of the avocado, together with the everything bagel spice flavoring will speak for themselves. score:

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CARNIVAL

b

th oo

#3

sip in the sun

Now we’re in the mood for a flavorful smoothie that excites the taste buds and lets us pretend we’re vacationing somewhere really exotic. Plus, we want it to be nutritious too.

You game? We can’t wait to start sipping!

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CARNIVAL

Player #1

Watermelon Kiwi Lime Smoothie Yield: 2 servings I buy a lot of fruit in the summertime, and it usually disappears fast. But sometimes I see that some of it is starting to get overripe. Instead of letting it go bad, I quickly peel, cube, and freeze it in small containers. Then, whenever I am in the mood, I have the ingredients for an easy, delicious, and energy-boosting smoothie, all ready to go. Fruits that freeze well and taste great in smoothies include bananas, mangos, kiwis, watermelon, peaches, and pineapple. Besides for the benefits of not wasting fruit and a convenient base for smoothies, this method also ensures we have creative recipes for smoothies, as they end up being made out of whatever we have on hand in the freezer. A great example of this is the following recipe, which resulted from overripe frozen watermelon in the freezer. I guess we could call it a triple win!

2 cups watermelon, cubed and frozen 2 kiwis, cubed and frozen 2 Tbsp lime juice 2 Tbsp sweetener ¼ cup almond milk (or other variety of milk) ¼ cup water (add more if you like your smoothie to be very “drinkable” or less if you like it more of a soft-ices consistency) Combine all ingredients in blender and blend until smooth. Serve immediately. score: 126

WELLSPRING / AUGUST 2022

Player #2

Mango Sunflower Smoothie Yield: 2 servings Our entire family loves this nutritious, delicious smoothie—down to the littlest ones! Thanks to its highprotein content and the high levels of zinc and folate found in sunflower, you can enjoy this guilt free!

1 cup frozen mango cubes 1 6-oz plain Greek yogurt 2 Tbsp raw sunflower seeds 2 Tbsp water (add more if needed) In a high-speed blender, combine all ingredients and blend until smooth. Serve immediately. *Freeze some of the mixture in popsicles for the kids to enjoy after their day at camp!

score:

Who’s It Gonna Be? And the Winner Is...

Now’s your chance to play head counselor!

To take part in the voting process, email us at info@ wellspringmagazine.com, with Seasoned Carnival as the subject. For each booth, choose the player whose recipe appealed to you most. One bonus point goes to each player whose recipe you actually tried and enjoyed! (Example: Booth -, Player -. Yup, I tried her recipe and absolutely loved it. The kids kept asking for more!)

Winner will become a Seasoned contributor for the next year, as well as win an annual subscription to Wellspring.

Voting Deadline: Monday, August 29, 11:59 p.m. EST.

SWAP

SWA P

By Yossi & Malky Levine

Sugar

Dates

Medjool dates are an excellent source of good carbohydrates, vitamin B6, and minerals potassium, copper, manganese, and magnesium.

Next time you want to add sugar to your smoothie, add a couple of dates instead. You’ll be surprised at how naturally sweet they are, and their flavor will add another dimension to your drink. Dates also work incredibly well in baked goods or energy balls, serving as a sweetener, binder, and flavor enhancer.

Very Berry Smoothie Ahhh…Treat yourself and your family to pure, natural deliciousness! You can swap the base for yogurt for a creamier dairy version. Date-based smoothies are so good, you may just never go back to making smoothies any other way.

1 cup orange juice

½ cup mixed berries

1½ cups frozen strawberries

½ small banana

½ cup fresh or frozen mango

3 dates, pitted

Add all ingredients to a blender, starting with the juice, and blend until smooth.

Yield: 2 servings

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TIDBITS

7 Top Hydrating Fruits and Vegetables

By Esti Asher, MS, RDN, LD

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Hydration especially concerns us in the summer months, whether we’re preparing for (or recovering from) a fast or trying to keep ourselves well-hydrated during this high-temperature season. Staying hydrated can be accomplished through both drinking water and eating waterrich foods such as fruits and vegetables. I recommend washing (and if you’re extra ambitious, cutting up) your produce in advance so it’s easily available and ready-to-eat. Having a cold, crisp, pre-washed and ready to eat vegetable (for easy salad assembly) or piece of fruit available in your fridge is a sure way to nourish and hydrate the body.

The following are seven top summer fruits and vegetables that can help with hydration.

Watermelon

Cucumbers

While eating refreshing, hydrating, and quenching watermelon recently, my children and I discussed what a special gift it is from Hashem, particularly during the summer months. A one-cup serving of watermelon provides around a half a cup of water, in addition to many other nutrients such as vitamin C, vitamin A, water, and antioxidants such as lycopene.

One of the first vegetables that comes to mind when we think about hydration, cucumbers are almost entirely made up of water.

They are also a source of vitamin K, potassium, and magnesium. Since they are easy to hold, dip, and munch on, and have a mild flavor, cucumbers are often a beloved (or at least tolerated) component of kids’ produce intake.

Cantalope

Peaches

This sweet summer fruit is rich in vitamin A and fiber and provides more than a half cup of water in a one-cup serving. Besides for the typical smoothie or yogurt add-in, cantaloupe can be implemented in creative ways, such as in a cold soup or within salads.

Water makes up close to 90 percent of peaches, making them particularly refreshing, juicy, and hydrating. They are also rich in potassium and vitamin A, vitamin C, and B vitamins.

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TIDBITS

Bell Peppers

Tomatoes

Approximately 90 percent of the weight of a bell pepper is due to its water content. Rich in carotenoid antioxidants (think cancer prevention and eye health promotion), potassium, and vitamin C, including bell peppers within your summer meals and snacks may be particularly hydrating and beneficial to your health.

One medium tomato provides approximately a half cup of water. Another wellknown health benefit of tomatoes is their high level of lycopene. Studies have shown that this antioxidant helps protect skin sun damage.

Mangos Our family’s all-time favorite fruit, mangos have a high water content, taste like summer, and have an incredible nutrient profile. Mangos have a very high level of vitamin C, in addition to containing other nutrients such as copper, folate, vitamins A, B6, A, E, and K, among others. A fun and creative way to incorporate mango into your summer is to include it within a refreshing homemade salsa.

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They ate an increased amount of green vegetables, reduced the amount of added sugar and refined grains they ate, and maintained more of their lean muscle mass even throughout weight loss.

Increased protein intake may lead to healthier food choices

Highly processed foods correlated with lower fitness levels in children

A recent study from Rutgers University suggests that a slight increase in protein within an individual’s diet may lead to healthier food choices. Data was collected from more than 200 men and women who participated in clinical trials at Rutgers. Trials took place over the past 20 years and were funded by the National Institutes of Health. Participants were between the ages of 24 and 75.

Participants were encouraged to consume 18 percent of their calories from protein sources such as poultry, fish, dairy, legumes, and unprocessed red meat. They were also advised to eat fruits, vegetables, and whole grains, while eating refined grains, sugar, salt, and saturated fats was discouraged. Detailed food records allowed researchers to identify and analyze the foods eaten by participants.

While “everything in moderation” is an important concept, and there is a time and place for most foods, it is also important to recognize the consequences of feeding ourselves and our children foods that are low in nutrients. Often, the more processed a food is, the less nutritional value it contains. Examples of ultra-processed foods include packaged snacks, candy, soda, canned soups, sweetened juices, and commercially prepared foods such burgers, chicken nuggets, and hot dogs.

After conducting a food journal analysis, researchers subsequently divided participants into two groups: those whose protein consumption was 18 percent of their overall calories and those whose protein consumption was 20 percent of their overall calories.

Several benefits were discovered among participants in the latter category. They ate an increased amount of green vegetables, reduced the amount of added sugar and refined grains they ate, and maintained more of their lean muscle mass even throughout weight loss.

A study published in American Society for Nutrition examined the association between physical fitness and ultra-processed foods during different stages of childhood. Data from the National Health and Nutrition Examination Survey (NHANES) National Youth Fitness Survey was analyzed. Interestingly, children aged five years and younger with the lowest locomotor development scores (indicating physical fitness level) ate 273 calories more per day of ultra-processed foods than children with the highest scores of locomotor development. Moreover, among older children, researchers used cardiovascular fitness as a physical fitness measure. Teenagers and preteens with good cardiovascular fitness ate 226 calories less each day from ultra-processed foods compared to those who did not have a healthy level of cardiovascular fitness. This study is a reminder that the foods our children eat not only affect their habits for the long term, but can also affect their current health status as well.

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.

IT’S COOLDOWN TIME! What’s a great cool treat you enjoy at this time of year that isn’t loaded with sugar and really gives you a boost?

Laura Shammah, MS, RDN

I

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I eat regular ice cream. I take my kids to the icecream store, and we have fun.

But for home we buy individual treats from health food stores and Trader Joe.

Shani Taub, CDC

Compiled by Shiffy Friedman

W

We do yogurt pops using ring pop molds (sold on Amazon). We fill the molds with yogurt and freeze them. Tastes like ice cream; my kids love them.

Tropical Smoothie Ingredients: ½ cup cubed mango ½ cup cubed papaya ½ banana ½ cup cubed pineapple 4 oz unsweetened vanilla almond milk ½ cup plain, nonfat Greek yogurt 2 cups ice Honey, to taste Instructions: Add all ingredients to blender and blend until smooth. Pour into a tall glass and enjoy!

Counts as 2–3 fruits.

Another option is TAP ice cream—a refreshing, on-the-go option you’ll love during hot summer days.

T

This is an easy hack I enjoy on hot summer midmornings.

Instead of finishing off my entire coffee in the morning, I save about half of it, add water, milk, and ice cubes, and let my icef latte last for the entire morning. To make this drink like a coffee slushie, blend all ingredients together in your bullet or ninja. If you need some sweetness, add a stevia packet or some coconut sugar.

Bashy Halberstam, INHC

I love to cool down with a good old smoothie! I get in some protein and my fruits for the day, as well as a nice refreshing drink.

Shaindy Oberlander, BS, INHC

Tanya Rosen, MS, CPT

I

I

I eat according to the seasons and prefer cooling foods over the summer. A treat we particularly enjoy at this time of year is a protein shake made with ice. It feels like we’re having ice cream. This can be made to suit your eating style and preferences. If you eat dairy, you can add some yogurt and milk; if you don’t, you can use almond or coconut milk. You can also play around with the flavors.

One flavor I particularly like is frozen strawberries with a splash of lemon juice, sweetened with organic sweet leaf stevia.

Another treat I greatly enjoy and I’m glad hit the kosher market is Nutti Dairy Free Gelato. The ingredients are pretty clean: cashew milk, maple syrup, vegetable puree, and sea salt. The rest varies by flavor— chocolate, coffee, or vanilla.

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W

We enjoy making smoothies almost every day in the summer.

We’re not big recipe people; I let my kids experiment with different types of creations. My personal favorite is a mixture of frozen strawberries, frozen blueberries, frozen mixed berries, Orgain Organic Protein Powder (vanilla flavor), and almond milk.

It’s super refreshing and gives me a boost of much-needed summer afternoon energy.

Bina Gottdiener, CN, CHC Esti Asher, MS, RDN, LD

T

The first thing that comes to mind is holodnik, a Belarusian borscht that’s served cold. It really cuts the heat.

If I’m going for something sweet, then probably sorbet. My favorite is peach!

Holodnik 3 large red beets or 5 small beets (red or yellow) 16 cups water Sea salt to taste 1 tsp sugar

I

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Yaffi Lvova, RDN

Shira Savit, MA, MHC, INHC

MY TABLE

I love popping an assortment of grapes and frozen berries into small Ziploc bags and freezing them.

They’re great to nibble on at the park or to add to ice water.

Quartered frozen grapes are perfect for teething babies too!

T

This time of year, we usually eat a lot of frozen fruit. Our favorite is frozen mango, although frozen blueberries are a close second (they can stain, so be careful!). For an easy grab-and-go frozen fruit option—and to avoid freezer burn from bags not properly closed after taking fruit—I aim to portion out our frozen fruit into individual plastic bags. Frozen squeezable yogurt tubes are also a delicious and cooling treat.

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2 green onions, chopped 1 bunch dill Chopped whites from 4–6 boiled eggs 4 sour pickles, shredded Served on the side: Sour cream Boiled potatoes, skinned and cubed (I keep them separate until serving so the potatoes don't get mushy.)

Clean beets very well with a veggie scrubber, then boil in water with skins on. Boil for 25–35 minutes, depending on size of beets.

Remove beets from water and set aside to cool.

Using a napkin or paper towel, remove beet skins. Shred beets and add to pot of reserved beet water.

Add salt and sugar. Adjust flavor if desired by adding water.

Add green onions, dill, egg whites, and pickles.

Place soup in fridge to chill, ideally overnight.

Place cubed potatoes in the bottom of the bowl and ladle soup on top. Sour cream can be added individually.

Only

15+ calories No artificial flavors

available IN 5 Unique flavors Lemon Lime & Nana Mint - Marvelous Mango Chocolate Cherry - Watermelon Lemon Basil Tropical Coconut Pineapple

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RANDOM

Age: 39 Location: Deal, New Jersey

Questions

Occupation: Bookkeeper

for

Atara S.

Family: 4 kids

Outdoor jogging in the early morning breeze.

Anything with my homemade pesto, from salad to brown rice pasta and even just some rice cakes.

One misconception I used

to have about health

That I’m doing someone (other than myself) a favor for eating right.

One interesting thing I’ve learned about health I find the gut-brain health connection fascinating and I see how what I eat impacts my mood.

Healthy supper in a pinch

One food I avoid at all costs Puff pastry

Back to my pesto(!), which I always keep handy in the fridge and prepare in large quantities (basically, ground basil leaves with olive oil and seasoning); either pesto chicken or pesto salmon with a whole potato or sweet potato and steamed broccoli.

Enjoy the fruits that are in season because there’s a reason Hashem orchestrated seasonal produce like that. If it’s in season, it means your body needs it now. So choose watermelon over apples in August, and oranges over melon in January. It makes the menu colorful as well!

WELLSPRING / AV 5782

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My favorite health food

My favorite exercise

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