Wellspring Issue #80

US $9.99 // CALIFORNIA $7.50 CANADA $8.99 // UK £5.50 EUROPE €6.50 // ISRAEL ₪24.9

SEP 2022 ELUL 5782 // ISSUE 80

THE HEALTH MAGAZINE FOR THE JEWISH FAMILY

Waffle Iron to the Rescue

Perfect school-day breakfasts that are nutritious too

SWAP

Why you should start seasoning your dishes with pink Himalayan salt

Off to School, but Still Feeling at Home

How to imbue a sense of security in our kids even when they’re away from us

Feel Good Faster

Shani Taub on eating well before and after a fasts

The Mediterranean Diet, Explained The Juice on Juicing Sample: Part II

The Alarm Clock’s Back

This natural energy spray makes the morning routine so much smoother

Educating the Masses

Dr. Jacob Freedman’s new children’s book tells the inside story of mental illness

THOUSANDS of VOICES. ONE VOICE.

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EVERYONE KNOWS A STORY.

It’s time we tell it together.

If

you or a loved one had the misfortune of ending up at the Maimonides emergency room, the experience will forever stay with you. Neglect and ridicule were too often the standard of care, and the wait would often only end by the patient’s passing R”L. It’s time to bring these stories and feelings to light — loudly!

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‫ברוך השם ס׳איז שבת‬

WELLBEING FEATURE

WELLSPRING / SEPTEMBER 2022

‫ברוך השם יום יום‬ WELLSPRING / ELUL 5782

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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

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

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WELLBEING FEATURE

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I G I B L E FO R

Through his tears, Leiby explained he’d been working on his addition and subtraction when he suddenly discovered the concept of multiplication. On his own, this struggling student had reached a milestone he’d never believed possible and the accomplishment had astonished him to tears.

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“One day, I found Leiby crying as he was working on his math lessons,” says Mrs. Mandel, Naaseh math instructor. “I asked him what happened and his response was wonderful.”

N C E AC CE

PT

THEY SAID

YOUR CHILD

is failing?

aaseh isn’t just another tutoring program. We’re the only frum Montessori learning program in Boro Park, and our tried-and-true methods have helped our students’ learning advance tremendously.

We believe that every single child, given the proper tools, can blossom. During our Afterschool Program and at personal sessions through our One-on-One Division, we use the Montessori learning method to help children thrive.

Montessori is a teaching method that’s centered around children. In a natural and organic manner, the learning technique allows students to firmly understand their learning. Abstract concepts like math and reading can be difficult to grasp; this method brings the learning to life in a concrete way.

To teach math subjects, we give the children Montessori props in the form of visual and physical aids like cards, sandpaper numerals, and counting beads, to allow them to understand the relationships among numbers. By learning the logic of how numbers work, students can advance from basic addition and subtraction to multiplication, division, geometry, and algebra.

Our students have covered massive ground in their reading progress. To learn the basics of the language arts, the children used interactive props including sand, a moveable alphabet, and hands-on phonic cards. These tangible elements help them understand and internalize the fundamentals of reading and grammar. Naaseh students have gone on from comprehending the basics of reading to becoming avid readers. Earlier in the year, they were reluctant to

8

montessori services

WELLSPRING / SEPTEMBER 2022

read books at all. Today, we have to coax them off the library bean bags when their session is over.

Whereas writing felt insurmountable before, now our students feel confident with various styles of writing.

The Naaseh students learned how to research various science topics and wrote their own research book with their findings. We also went in-depth on learning persuasive writing. One of our students wrote a letter to the Lego company and in response, received a piece of Lego with his name written on it. The hands-on, real-life experience gave him and his fellow students powerful motivation to continue progressing.

At Naaseh, we meld high hashkafic standards with the internationally recognized science of the Montessori method. Our curriculum is geared toward children of frum families, with lessons including English, Mathematics, and a Bonus Science Track. In addition to excelling at their studies, we help children succeed on pen and paper tests by applying the knowledge they learn at our Test-Taking Skills course.

You’ll enter the new state-of-the-art Naaseh classroom and find children working at tables, on bean bags, and on carpeted floors. The atmosphere is cheerful, with progress happening everywhere. Here’s one student advancing in multiplication, and there’s another working on his writing skills.

The space is a snug haven with cozy lamps dotting the room and kid-sized shelves and tables all around.

Bright and friendly walls lend lively energy. There’s an outdoor deck off the classroom where our students can revel in the fresh air while completing their work.

All these design elements were placed here with

purpose: this is a prepared-learning environment, a space where children come to thrive.

To give each child the boost they need, we begin from the very beginning to understand what’s lacking in the child’s learning foundtion.

Our trained instructors perform a full assessment of their skills to understand their learning level. This allows us to reach students of all stages, from those who are falling behind to those who are excelling and need more stimulation. With evaluation results in hand, we build an individualized learning program and begin filling in the gaps in their knowledge, and from there, continue learning and growing.

Our program is designed to be interactive in the way that students work together to help each other understand their lessons. This teamwork benefits them to learn vital social skills that they can take out into the world. Together they’re a team, a pack, a circle of friends developing knowledge and social prowess.

At our Afterschool Program, the girls' sessions are on Monday and Wednesday afternoons and the boys'

WE’LL GLADLY

prove them wrong sessions are Tuesday and Thursday afternoons. Our students arrive at our classroom after a full day of school, yet the vibe is energized and excited. They experience the feeling of being successful in their work and strive to continue that way.

For our One-On-One Division, a Naaseh instructor comes to your home or your child’s school at the times that work for you. These personal lessons bring the Naaseh teaching method and curriculum to your child to help their learning advance.

“

We believe in every single child, and they know it and feel it. Parents who’ve tried other methods find Naaseh and finally see blossoming growth. Children feeling like a failure now see that they can learn.

Our student Raizy expressed her relief.

“I knew my 2 times table, I knew my 4 times table,” she said, “but now I actually understand how multiplication works.” In an organic and natural manner, she’s learned essential skills that will carry her through life.

We keep in close communication with the children’s parents and teachers, always remaining updated on where each child is up to. Parents are eager to track their child’s growth, and we send a weekly newsletter report along with pictures of their child hard at work. In fact, the students are so proud of their work, they ask us to take pictures so their parents can revel in their progress.

“

“I knew my son was learning math,” says Mrs. Berger, mother of a 7-year-old Naaseh student, “but the other day when we did math examples together, I was astonished at the level of logic he was using. It’s incredible.”

We’ve come to the end of a successful semester at the Naaseh Afterschool Program and now we’re helping our students flourish through the summer and beyond with the Naaseh One-on-One Division.

The Naaseh Afterschool Program runs from September through June in Boro Park; the Naaseh One-on-One Division operates through the entire year in Boro Park and Williamsburg.

Give your child the opportunity to discover and grow.

718.500.3765 info@naaseh.org AF TERSCHOOL PROGRAM

Boys Sessions Tuesday & Thursday I 4-6 PM Girls Sessions Monday & Wednesday I 4-6 PM • Grades 1-6 • Flexible arrival time • Transportation provided • Refreshments served • Centrally located in Boro Park O N E- O N - O N E D I V I S I O N • Elementary-age students • Personal sessions • At home or in school • Boro Park and Williamsburg

*While the stories are authentic, all names have been changed to protect privacy

WELLSPRING / ELUL 5782

9

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He is the founder of Kindercare Pediatrics in Williamsburg, Brooklyn, and performs newborns rounds at Mount Sinai Hospital. Dr Begun has a phenomenal reputation, and is highly respected by the heimishe community and beyond.

Dr. Begun has a special interest in the care of newborns, including the evaluation and treatment of tongue ties. He also has experience treating children with chronic conditions, genetic diseases, and dermatological conditions, including warts and molluscum contagiosum.

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EDITOR'S NOTE

A Different Kind of Teacher

F

or the Cup of Tea column in our back-to-school issue, I usually put out a call to our writers, inviting them to look out for an interview candidate who’s making some kind of contribution to childhood education. Be it a special education teacher or a dedicated reading specialist who’s made their mark on the school scene, these are individuals who enter their students’ lives like malachim and whisk them away from a challenging before to an unrecognizable after.

B

ut this time, we’ve gone on a tangent and put a different spin on the idea of education.

In this back-to-school issue, we bring you an interview with Dr. Jacob Freedman, whose mission is to educate both children and adults in our community about mental health awareness.

A distinguished psychiatrist who treats his patients not only with expertise but—more importantly—heart, he recently wrote a surprisingly light book on a topic that’s generally perceived as heavy and dark. In Me and Uncle Baruch, Dr. Freedman invites young readers into the life of a mentally ill young man and his family, conveying a powerful message in a story that is both easy-to-read and enchanting. As

opposed to the stereotypical image of the austere and distant psychiatrist, Dr. Freedman is like the gentle and caring teacher we wish for our kids as they embark on a new school year. Firm, yes, because it’s people’s lives at stake here, but also loving and sensitive, perceiving the individual for his pure essence.

T

hese are the most valuable components in not only every star teacher, but in every human being with a heart for others: to be able to see beyond the exterior, beyond the trappings, into the soul. Whether it’s the child whose behavior isn’t up to par or the one whose academic deficiencies necessitate untold volumes of patience, the caring educator will draw upon her reserves of love to bring out the best in each student. This is essentially the power of Elul, when Hakadosh Baruch Hu looks toward us with eyes of mercy and love to see us for the dear friend we are, the ani ledodi vedodi li.

May we merit emulating in His ways in all our relationships.

Kesivah vechasimah tovah,

n a m d e i r F y Shiff

WELL- PUT As a parent, it can be difficult to send a child off to school when he’s feeling anxious. The bonding time you spend with him, validating his feelings and providing helpful tips, goes a long way in boosting his confidence on that big day.

Miriam Frankel, OT WELLSPRING / ELUL 5782

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CONTENTS

SEPTEMBER 2022 ELUL 5782 ISSUE 80 Our next issue will appear on Monday, October 3rd iy"H.

84

JAW BREAKER Medical Saga As told to Roizy Baum I’d never experienced such unbearable agony before.

Then, without warning, the entire side of my mouth, extending toward my ear, started throbbing with pain.

WELL INFORMED 14

Springboard

24

Spiritual Eating

26

Torah Wellspring

30

Health Updates

LIVING WELL 36

FYI

40 Community 42

Fitness

45

Ask

76

Cup of Tea

90 The Functional Dietitian 93

DIY

WELLBEING 96

OT@Home

FAREWELL

111

SEASONED 12

WELLSPRING / SEPTEMBER 2022

139 Random

48 KNOW YOUR NUMBERS Cover Feature

By Leba Solomon, CNWC So the days of math class are thankfully over for most of us (anyone miss their scientific calculator?), but here are some numbers that may actually make a difference in your life.

Let’s get started on the counting.

JUICING PART II Sample

By Libby Silberman You’ve been waiting in suspense for a month now.

Let’s start with the results right away, shall we?

58

102

WELCOME HOME Wellbeing Feature

By Shiffy Friedman After weeks or months of sticking around base, many children will once again transition back into spending many hours away from home, sitting at their desks. But just because their physical location is distant from the environment that feels so comfortable and familiar—the smells and flavors and sights of home—kids can be made to feel secure and “at home” no matter where their school bus takes them.

WELLSPRING / ELUL 5782

13

SPRINGBOARD

On Panic Attacks, General Health, Spending Habits, and More

More Guidelines in Place Issue #79: Feature

I enjoyed reading about the Blue Zones study in last issue’s feature.

The author points out that five of the nine factors most common to centenarians are specifically related to naturally occurring aspects of our Jewish lifestyle and environment.

What I found interesting was that the behaviors associated with these five factors seemed to be related to the communal and religious aspects of Jewish life (e.g., routines such as davening that facilitate anti14

WELLSPRING / SEPTEMBER 2022

stress, purposeful living, a sense of belonging, and emphasis on family and friends), rather than those relating to physically taking care of ourselves through our diet, exercise, and food intake habits, etc.

This led me to wonder whether although we have the mitzvah to guard our health, as a community we tend to place less focus on health as a “mitzvah,” with its own set of halachos and parameters. For the communal and religious aspects of life, we have many halachos and a strong infrastructure in place, but perhaps less so when it comes to diet and exercise—and that’s where we fall somewhat short communally.

Perhaps it’s time we treated diet and exercise and the components of healthy living with the same gravity as those behaviors we perceive to be “actual” mitzvos, and be’ezras Hashem do our part to increase longevity in our communities.

M. L.

Mind Over Pain Issue #79: Medical Saga

Last issue’s Medical Saga story brought a very true point to light. As

LI

FE CH A

NG ING

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Quick Question

SPRINGBOARD

Question: My daughter is back in school for barely a week, and I found nits in her hair. I’m really nervous about it. She has long hair, and I would prefer not to cut it, but of course, I don’t want my toddler to catch them from her, either. Can you recommend a product that is safe to use to get rid of lice and nits?

Answer: That’s an unpleasant surprise. There are some products that are sold for this purpose in local pharmacies.

Make sure to check they do not contain chemicals that are known to have undesirable side effects, such as pyrethrum, an active ingredient in lice shampoos that is “possibly” safe when using less than two grams.

Otherwise, it has been reported to cause headaches, ringing in the ears, difficulty breathing, and other nervous system issues. Lindane, another active ingredient, has been shown to have side effects as well, such as stinging, burning of the skin, and dizziness. Organochlorine, another ingredient, can be toxic to the brain if not used correctly.

For a completely natural treatment, use tea tree oil and/or vinegar. The product called Liceaway (available in local health food stores) both prevents and kills lice and is completely natural and safe to use.

Regardless, bear in mind that you will need lots of time and patience to comb your daughter’s hair with a lice comb to remove the nits so they don’t lay fresh eggs in her hair.

There may be no need to cut your daughter's hair just yet. Give yourself some time for that. To prevent reinfestation, braiding the hair may be a good idea, since that keeps the hair tied up nicely.

Take care, Miriam Schweid, health consultant and kinesiologist

a health kinesiologist, I come across this so often that I wanted to relate a couple of anecdotes to share with your readers who might identify with these and help themselves in their own situations.

When a person has a condition that is not getting better for some time even though they are doing medical treatment, alternative treatment, diet changes, chiropractic, etc., it may very well be due to some emotional blockage, disturbance, or something that is bothering them. (Dr. Sarno discusses this in his book Mind Over Back Pain.)

The first step is for them to identify 16

WELLSPRING / SEPTEMBER 2022

the stress they are having. It may be that they are overwhelmed, overtired, unappreciated, not managing, etc. They should find someone with whom to discuss their issues. This person does not have to be a professional; it can be a spouse, family member, close friend, etc.

This in itself usually offers at least some relief. Once they know what is causing their condition—and it might very well be emotional—they know in which direction to go in order to heal.

A friend who runs a busy children’s store in Brooklyn used to contract strep during every busy season, including Erev Pesach. She had fever

and throat pain. This past season, she took some relaxing supplements and hired additional help and reported that she felt perfect this time.

In another case, a teenager could not get rid of her acne for three years.

She was seeing a top dermatologist and following a strict diet. When she came to me to test her moisturizer and make up for chemicals, I could not help but hear the constant criticism she was subjected to by her mother—about ten times in the 15-minute session. (“Fix your hair, sit up straighter, say thank you, make sure your pimples are covered before you go out on the street…”) The mother was not happy to hear that

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17

The Doctor Is In

SPRINGBOARD

Question: My elderly mother recently broke her hip. The doctor mentioned that brittle bones are common in women her age. I’m worried that I may have the same condition. What can I do to strengthen my bones now so I don’t end up with broken bones as I age?

Answer: In the United States, an estimated 10.2 million people aged 50 and over have osteoporosis, a disease that causes weak bones. People with the disease can break their bones too easily, such as breaking a hip after falling down at home.

Osteoporosis does not cause symptoms until there is a fracture. However, doctors can evaluate bone strength or “density” using a DXA test. If the test shows lower than expected bone density, doctors may choose to treat this with additional calcium and vitamin D. As people age, their bones weaken. All women aged 65 and older should have bone density testing at least once. Bone density testing might also be appropriate for some men who are older than 70.

Factors that increase your risk of breaking a bone include: • having already broken a bone as an adult • taking steroids for a long time • weighing less than 127 pounds • having rheumatoid arthritis

a bone so easily.

While there are treatment options for osteoporosis, the best treatment is prevention!

To keep your bones healthy, do the following: • Eat foods with a lot of calcium, such as milk, yogurt, and green leafy vegetables.

• Eat foods with a lot of vitamin D, such as milk that has vitamin D added, and fish from the ocean.

• Take calcium and vitamin D pills.

• Be active for at least 30 minutes, most days of the week.

• Avoid smoking.

• Limit the amount of alcohol you drink to 1 to 2 drinks a day.

In addition, you can increase the safety of your home as follows: • Make sure all your rugs have a no-slip backing to keep them in place.

• Tuck away any electrical cords so they are not in your way.

• having a parent who broke a hip after a minor injury

• Light all walkways well.

Often, people learn that they have osteoporosis for the first time when they break a bone during a fall or a mild impact. This is called a “fragility fracture” because people with healthy bones should not break

• Wear sturdy, comfortable shoes with rubber soles.

• Watch out for slippery floors.

Wishing your mother a refuah sheleimah, Jennifer Berkovich, DO, FAAP Member, JOWMA Preventative Health Committee

her daughter’s issue may be emotional pain. (I discussed it with her not within her daughter’s presence.) But since she came to this realization and started doing her part in improving the relationship, the daughter has been showing great progress.

18

WELLSPRING / SEPTEMBER 2022

In another case, a woman sent me a picture of the most unusual skin condition I had ever seen: a blotchy red rash across her neck, chest, and upper arms. It first appeared three months ago, immediately after a shidduch for her daughter did not

work out. She was using creams that cost her $100 every few days, yet the improvement was minimal. I told her to go for yoga classes and take some B vitamins and Bach remedies.

Her pain left in a few days, and the blotches are starting to disappear.

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Question:

Now that I’m restocking the pantry for backto-school season, I’d like to know if there are any foods I should keep away from my children.

Answer: I get this question all the time. Parents should be careful to keep the following foods away from their children because of their inherent dangers: • Food that is rotten • Food to which they are allergic Regarding keeping other foods away from children, it’s important to remember two main points: 1) Health is more than just the physical; mental and emotional health need to be prioritized too. When it comes to food choices, if physical health is unduly prioritized over the emotional, this can lead to truly unhealthy relationships regarding one’s food and body.

2) When choosing to limit their children’s consumption of certain foods because they are less nutritious, parents should keep in mind to do so in a balanced and non-pressured manner.

Remember that if you make a big deal about “keeping foods away” now, you may find those very foods on the top of your child’s shopping list in years to come When you enjoy a lot of different types of food experiences, you get everything you need.

All foods have a place. It’s up to us as adults to teach kids that food is to be enjoyed, not feared.

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 / SEPTEMBER 2022

Pediatric Nutrition

SPRINGBOARD

While the results of emotional work aren’t always immediately evident, it’s always worth looking into to foster better health and wellbeing.

Miriam Schweid, health kinesiologist

Another Tip for Anxiety Issue #79: Community

For the reader who wanted an alternative tip to help with anxiety until she starts to see results from a more rigorous interventions, I’ve had absolutely tremendous long-term results from the 15-week audio program created by Lucinda Bassett, founder of the Midwest Center for Stress and Anxiety. It’s for people with general anxiety as well as those suffering from panic disorder.

She teaches how to get rid of panic attacks. The program is available on Amazon.

Name withheld

Why the Omission?

Issue #79: Medical Saga

Firstly, thank you for an incredible magazine. I eagerly await the arrival of each new issue and I make sure to read every single page. I especially enjoy Libby’s Sample; she is so refreshingly candid and honest in her findings.

The story about the woman who worked on her marriage and cured her daughter from eczema in the interim really resonated with me. I suffered from a mysterious rash that seemingly appeared out of nowhere about two years ago. After spending enormous amounts of time, effort, and hundreds of dollars on vitamins, creams,

I was therefore quite surprised when the article did not mention Dr. Sarno’s method at all, though it is gaining widespread popularity due to the thousands across the globe doing it and being healed from a wide variety of physical problems. (Ditto for the amazing FYI column by Faigy Schonfeld. Acne is another condition for which the Sarno method is helpful, yet it was not mentioned at all, and I know from previous articles

that Faigy is a fan of his method.)

Thanks again for all the unbelievable work you are doing in educating the frum world about health.

G. R.

It’s Not Only the Food Issue #79: Medical Saga

Thanks so much for the very important Medical Saga that opened a window into emotional healing for physical conditions. I feel that it’s something that needs to be constantly brought to the forefront so that those who are suffering with physical conditions can give this possibility more thought. The more we hear of this connection, the more it encourages us to look into it so we don’t need to suffer in vain.

living in Eretz Yisrael, we were once spending a Shabbos on a moshav, and on Sunday morning I woke up with very itchy hives covering my entire body. I had eaten take-out food on Shabbos, so we figured it must have been an allergic reaction to some ingredient. Still, this was very interesting to me as I’d never been allergic to any foods before.

When I later discussed it with a health coach and I added that I had also been terribly aggravated that I’d lost my camera on Friday afternoon, she explained that when the body undergoes a trauma it loses its ability to fight any small allergic reaction.

Under normal circumstances, my body may not have reacted at all but because in this case I was under stress, I had to deal with the physical repercussions of my emotional state.

When we were a newlywed couple

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.

P. S. Jackson, New Jersey

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naturopathic consultations, and homeopathic doctors (knowing that cortisone cream isn’t the answer, and all the while knowing in the back of my mind that my symptoms were probably psychosomatic but not being ready to face the music…), I finally was ready to acknowledge that there may be another reason for my suffering. I am currently doing Dr. Sarno’s method with a Sarno coach and be’ezras Hashem I am on the way to being fully, truly healed.

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SPIRITUAL EATING

By Rabbi Eli Glaser, CNWC, CWMS

A Fence for Your Food “When you build a new house, you shall make a fence for your roof so that you do not place blood in your home if someone falls from it” (Devarim 22:8)

This mitzvah might not seem to have such universal application. After all, how many of us are builders or contractors concerned with fencing in our roofs? And even if we were, wouldn’t we expect the Torah to speak about the more fundamental aspects of building a home, such as ensuring a sturdy foundation and strong walls to protect us from storms and other natural disasters?

The brilliance of this pasuk is that it actually teaches us all of the above.

Chazal understand this commandment as prohibiting us from creating any structure or situation in our lives that can lead to physical harm: We are not allowed to place ourselves in a dangerous situation; we are obligated to invest the time, forethought, and energy into creating fences in our lives that protect us from people, places, and things that threaten our wellbeing.

If Reuven is trying to recover from alcoholism, he probably shouldn’t take a job as a bartender. If Sarah is prone to speaking lashon hara, she should avoid hanging around the water cooler where her co-workers gossip endlessly about anyone not in earshot.

There’s a good reason that no yeshiva building is in the middle of Times Square.

And for those struggling with food, this mitzvah is extremely pertinent. If we really want to lose weight and eat in a healthy and appropriate manner, it might not be in our best interest to attend every kiddush on Shabbos morning.

Maybe we can find a way to say mazel tov to the baalei simchah just as davening ends or at some other moment.

Maybe we don’t have to show up at a wedding in time for the smorgasbord; we can instead get there in time to witness the beautiful chuppah. And maybe we don’t have to stay until the Viennese table at the end of the night. We can make sure we dance with the chassan or kallah and then leave before the temptation of chocolates, cakes, and sweets becomes too overwhelming.

In the month of Elul, when we are focused on teshuvah, it’s not enough to just talk the talk. We have to be willing to make concrete plans to walk the walk—to change our habits.

There are many steps we can take if we’re willing to invest the time, forethought, and energy to create a fence for what’s most important to us—taking care of the precious body Hashem gave us.

For we, and we alone are responsible for fulfilling this mitzvah.

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 / SEPTEMBER 2022

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TORAH WELLSPRING

By Rabbi Ezra Friedman

It’s All Right There Reconnect to Hashem’s love by finding it within

During the month in which the King is in the field, we get to experience a concentrated version of Hakadosh Baruch Hu’s love. While Tishrei is the month of judgment, Elul is the month of mercy.

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Even if we just take a moment to absorb the depth behind the familiar acronym for Elul, ani ledodi vedodi li, I am to My beloved and My beloved is to Me, we can come away with an awe and joy of the love and closeness Hashem feels toward us. Elul is the time when we can tap into this great fountain of love that pours forth from Hakadosh Baruch Hu. Indeed, Rav Moshe of Kobrin zt”l would say that one could feel intoxicated from the love of the ani ledodi vedodi li during these days. It’s the month when, the sefarim tell us, the King is not in His inner chambers, kavyachol, where guards and barriers must be

crossed in order to reach Him, but rather He’s out in the field, where He’s so much more accessible all of His constituents, with a listening ear and an eagerness to connect. These are the days to take advantage of the opportunity to fortify a connection that will last us through the year so we can always feel this love.

The Shulchan Aruch teaches that one shouldn’t daven maariv of Rosh Hashanah before the time in order not to usher in judgment in a time of mercy. Commenting on this ruling, the sefarim remind us that since Elul is a month of love, we don’t want to miss out on even a few moments of this precious time.

We usually end up hearing this vort, which conveys the awe-inspiring power of Elul, when it’s already erev Rosh Hashanah, but this year, let’s discuss the significance of this month while we can still benefit from this fountain of love and the opportunity of connection, while we can still tap into its incredible power.

But when we hear such powerful sentiments, we may wonder what that means for us practically. Okay, so this is a time when Hashem exhibits more love toward me. What does that mean for me in reality?

How can I feel connected? We may conclude that what’s required of us is a more extreme avodas Hashem, perhaps more learning, more tefillah.

If I do that bit (or lot) more, I’ll finally be able to feel this love. Until we make significant changes, we assume, this celebrated love won’t be coming our way. And with that perspective, Hakadosh Baruch Hu’s ahavah for us feels all the more distant and out of reach.

Sefer Devarim, from which we read

during these weeks, is peppered with verses that summarize many of the mitzvos and inyanim that were previously discussed in the Torah. Each summary essentially offers a route through which a Yid can achieve the mitzvos. When the Torah ends its summary of some of the most fundamental mitzvos, including ahavas Hashem and yiras Hashem, the direction it offers lies in a most powerful verse: “Lo baShamayim hu…ki karov eilecha hadavar me’od…—For this commandment which I command you this day is not concealed from you, nor is it far away. It is not in heaven, that you should say, ‘Who will go up to heaven for us and fetch it for us… so that we can fulfill it?’

Nor is it beyond the sea, that you should say, ‘Who will cross to the other side of the sea for us and fetch it for us… so that we can fulfill it?’

Rather, [this] thing is very close to you; it is in your mouth and in your heart, so that you can fulfill it” (Devarim 30:11).

Journey Inward Before we start by assuming that loving and fearing Hashem requires extreme measures or is out of our reach, the Torah comes to clarify the reality for us, to offer the truth.

All the madreigos in serving Hashem that we can ever attain are already within us: in our mouth and in our heart. We were sent into this world already possessing the blueprint for achieving our greatness, for feeling this connection to Hashem.

All that’s left for us to do is discover this within our hearts.

With the recognition of this reality, we experience a sense of relief and comfort, knowing that what we

seek is essentially inside us. Still, this behooves us to take a journey within, as opposed to a journey outward. No, the Torah reminds us. You won’t find spirituality only in this place or that location. It’s not in some faraway land or only accessible through undertaking extreme measures. Rather, look for it inside of yourself because it is there.

We’re All One What exactly is inside of us, we may wonder. What’s this great love we always hear about that lies dormant within us, that’s at the core of our desire to connect? Our true sense of self, our neshamah, is essentially a part of Hakadosh Baruch Hu. All of us Yidden are practically one, as the Zohar tells us, “Kudsha Brich Hu, Yisrael, ve’oraysa chad hu.”

Hashem took a part of Himself, kavyachol, and implanted it into a guf, intending that through our lives in this world we would work toward feeling this oneness again with Him. When a child is first born, he naturally experiences the joy in that oneness, in being one with Hashem.

Ahavah essentially means feeling one, and that’s what an infant fully and truly experiences. But soon after, as the child develops, he starts to absorb that there’s an “other.” His little feet bang into the spindles of the crib, and he starts to process that there’s me, and then there’s the crib.

With this cognitive development, the child—which was us once upon a time—begins to grasp that there’s an entity other than him that exists.

At the same time, he also begins to understand that there are other people out there, too.

All of these observations

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TORAH WELLSPRING

We were sent into this world already possessing the blueprint for achieving our greatness, for feeling this connection to Hashem.

and conclusions in our youth contribute to our experience of feeling separate, of feeling the opposite of oneness. When a child merits being raised by caring parents, his being surrounded by love helps him maintain a feeling of oneness—in this case, with his parents. Since the oneness with which he was born is more intact—he didn’t feel too much separateness, loneliness, abandonment, or distance early in life—such a child will find it easier to feel a sense of oneness with others later on, including in his own marriage, and of course, with Hashem.

The experience of oneness comes more easily to him because he hasn’t experienced such intense separateness in his past, but every individual can feel this oneness, as the Torah reminds us in Sefer Devarim: it’s not out of reach for you. And the way to do it is not by chasing after something or overextending ourselves on an external journey, but rather, by removing the misconceptions we’ve 28

WELLSPRING / SEPTEMBER 2022

had that fostered the separateness we’ve been feeling. It is this errant belief that we are all separate from one another and from Hashem that drives us to seek popularity, fame, material success and that also damages our self-esteem.

Our work, then, is to tap into our place within that has never really experienced separateness. It’s the place that has always felt one with Hashem and all of Klal Yisrael. It’s the work of a lifetime, to keep removing the layers and misconceptions we’ve been harboring about Hashem, other Yidden, and ourselves, which brought us to the belief that separateness is a reality.

Find the Treasure Like an individual who seeks a treasure in the depths of the earth, the Ba’al HaTanya (1:42) teaches, we too should be digging with great effort, toiling to uncover the treasure of

yiras Shamayim that’s concealed and hidden within. Through this analogy, the Ba’al HaTanya conveys that in order for us to truly find that treasure within, we need to first dig with great effort—to remove all the layers of grime surrounding that diamond, and that the diamond is hidden deep inside of us. True, we’ve piled on the misconceptions over the years, but if we want to tap into our yiras Shamayim, which represents the love and awe we feel toward Hashem, we need to first shed those layers: we may have viewed ourselves negatively, we may have harbored the belief that we’re not worthy of His love, and we may have believed that we are separate from our fellow Yid, a different entity. All of that has left us feeling apart until now, when in reality we’re open to so much oneness— we are all a chelek Elokah mima’al.

We’ve never really been separate in the first place!

A story is told of a young boy whose father was imprisoned, and he

dazzling geulah. Life, for him, was total bliss.

That is, until one day when this now-adult child knocked on the door of his home only to be met with the sound of silence. There was no answer. After knocking incessantly for quite some time, to no avail, he decided to find a place to sleep and to return in the morning.

The next morning, when the young man returned, eager to be embraced by the man he considered his father, he was greeted by an angry, agitated ogre, one who didn’t resemble the father who raised him at all, but who was very much the same person.

“Get out of here,” he suddenly hollered at the innocent young man, “I don’t want to know you!”

lived with his mother. At one point, the mother could no longer take care of her son and so she was forced to send him away from home. The child wandered from place to place, pining for his father’s love and his mother’s warmth. He yearned for the day when he’d live together again with both of them, embraced by their affection for him.

One day, a man who noticed that the child had no home approached him and offered to raise him as his own. True to his word, he provided this child with all of his needs—and then some. The child finally started to thrive again, buoyed by the kind man’s warmth and care for him. At some point, he even started experiencing a deeper sense of connection to this adoptive father than he had for his own father. He felt such an intense love that he felt that he was emerging from a painful galus to a

Understandably shocked and downtrodden, the young man trudged away. Desperate to make sense of the catastrophe that has just occurred to him, that had shaken him to the core, he started inquiring to find out more about his adoptive father. Soon enough, he discovered that the care he’d been given until that day was entirely not the altruistic endeavor he had thought it was. On the contrary, it was merely a ploy so the selfish, money-hungry man could extract great sums from the government. The moment he’d reached a certain age, when the man no longer qualified for receiving those benefits, he had no more use from caring for the child and thus shooed him out of his life, now on the lookout for a new “client.” All of the loving, warm letters the man would write for these children, the young man now understood, were mere words, copies of the letters he’d written before for many others whom he exploited, with no heart behind them.

Shocked at this discovery and feeling utterly abandoned and betrayed, the young man spiraled into a state of depression. For days, he couldn’t make sense of what had happened to him, how so much of what he thought felt so right was actually just a farce.

So this man hadn’t truly loved him after all—only the very opposite. But how could it be that he had felt such care and love all those years? It had all been so fake!

After much thought and contemplation, the young man finally understood the comforting truth: He realized that ahavah is not something that we get from others. It’s essentially what we have within. All of us are born with the feeling of oneness, of feeling at peace and in love with who we are at our essence. It often happens over time that we begin to pick up messages that we’re not okay, that we’re not deserving to feel that love, but at our core we really do feel a sense of love for who we are as we are. When we’re surrounded by people who mirror that love, who allow us to be who we are, the love we feel is essentially ours from within, the feeling that “feels comfortable” to express itself and be heard. It’s our own appreciation of our self that comes to the fore.

Hakadosh Baruch Hu loves us boundlessly. And since we were created in His image, we each have a place in us that is able to experience that feeling of ahavah. The more we uncover the treasure within, the more one we will feel with ourselves, with others, and with Hashem. Sometimes it takes an encouraging Rav, Rebbe, or mashpia, or even a good friend, to facilitate our deepened connection with our self—which is why we enjoy being in their presence, but what must happen in order for us to feel love is to find it within.

And there’s no better time than now, in the month of Elul, when the fountains of ahavah run deep, to discover all of this exhilarating oneness inside ourselves, to allow ourselves to feel Hakadosh Baruch Hu’s love for us and to establish a connection that will last us through the year.

May we be zocheh to maximize the koach of these days in order to feel truly connected to ourselves, others, and Hashem.

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

WELLSPRING / ELUL 5782

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UPDATES

By Esther Retek

Make the Cafeteria at Home Where your kids eat their breakfast matters The importance of eating breakfast has been underscored by nutritionists and educators for a while now. However, there might be more to simply eating breakfast, according to a new study conducted in Spain. The results came out just in time for the new school year to inspire you to make some changes if need be.

Published in Frontiers in Nutrition, the researchers concluded that eating breakfast at home rather than in school and consuming a nutritious, less processed meal is more important to children’s emotional health than previously realized. Furthermore, eating away from home may be almost as detrimental as skipping the meal altogether.

“Our results suggest that it is not only important to eat breakfast, but where young people eat breakfast and what they eat is also important,” says study author Dr. Jose Francisco Lopez-Gil, of the University of Castilla-La Mancha.

For the study, researchers examined data from a 2017 survey of parents and guardians in Spain. The survey included questions about kids’ breakfast habits and separately about their psychosocial health, including factors like self-esteem, mood, and anxiety. The study included 3,772 children in Spain between the ages of 4 and 14.

The results showed a huge difference between those who ate a more homemade, less processed meal such as homemade cereals, bread, pastries, milk, etc., and those 30

WELLSPRING / SEPTEMBER 2022

who didn’t. The first group showed lower odds of behavioral and emotional issues. On the other hand, certain processed foods were associated with higher risk of problems in these areas.

More interestingly, the study also highlighted other factors besides nutritional value of the meal that played a role in the results. For example, being surrounded by family while eating and receiving family support at home during breakfast may also play a role in the observed benefits. However, more research is needed to understand the cause-and-effect relationships, the authors said.

“The fact that eating breakfast away from home is associated with greater psychosocial health problems is a novel aspect of our study,” Lopez-Gil says. “Our findings reinforce the need to promote not only breakfast as part of a healthy lifestyle routine, but also that it should be eaten at home,” he said. “Also, to prevent psychosocial health problems, a breakfast that includes dairy and/or cereals, and minimizes certain animal foods high in saturated fat/ cholesterol, could help to decrease psychosocial health problems in young people.”

Now that the back-to-school morning routines are on the horizon, we may want to reassess how breakfast looks in our home, and what we can do to ensure that our kids get the utmost nutrition to kick-start their day.

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31

UPDATES

A Good Night's Sleep Can a little more shuteye turn you into a better person?

If there’s any month in which we try to flex our giving muscles, it’s Elul. Chazal repeatedly remind us of the importance of working on our interactions with others as we prepare for the Day of Judgment. But turning into a real giver is not that simple a feat—and there may be more to it than just selfishness. Surprisingly, a new study by scientists at the University of California, Berkeley, reveals that a lack of sleep can get significantly in the way of this fundamental attribute, with real-world consequences.

In the study, published in PLOS Biology, researchers showed how lack of sleep can lead to less giving. This new study adds to a growing amount of evidence suggesting that inadequate sleep compromises on and impairs our basic social conscience, making us withdraw from our desire and willingness to help other people.

“Over the past 20 years, we have discovered a very intimate link between our sleep health and our mental health,” says study author Matthew Walker. “But this new work demonstrates that a lack of sleep not only damages the health of an individual, but degrades social interactions between individuals and, furthermore, degrades the very fabric of human society itself. How we operate as a social species—and we are a social species—seems profoundly dependent on how much sleep we are getting.”

The new report describes three separate studies in which the impact of sleep loss on people’s willingness to help others were affected. In the first study, the scientists placed 24 healthy volunteers in a functional magnetic resonance imager (fMRI) to scan their brains after eight hours of sleep and after a night of no sleep. They found that areas of the brain that are engaged when people empathize with others were less active after a sleepless night.

In a second study, they tracked more than 100 people 32

WELLSPRING / SEPTEMBER 2022

online over three or four nights. During this time, the researchers measured the quality of their sleep—how long they slept and how many times they woke up—and then assessed their desire to help others, through, for example, holding an elevator door open for someone else, volunteering, or helping an injured stranger on the street.

The researchers found that a decrease in the quality of someone’s sleep from one night to the next predicted a significant decrease in the desire to help other people.

The third part of the study involved mining a database of three million charitable donations in the United States between 2001 and 2016. Did the number of donations change after the transition to daylight saving time and the potential loss of an hour of sleep? The researchers found a 10 percent drop in donations. This same dent was not seen in regions of the country that did not change their clocks.

“Even a very modest ‘dose’ of sleep deprivation—here, just the loss of one single hour of sleep opportunity linked to daylight saving time—has a very measurable and very real impact on people’s generosity and, therefore, how we function as a connected society,” Walker says. “When people lose one hour of sleep, there’s a clear hit on our innate human kindness and our motivation to help other people in need.”

This finding led to a novel approach by the researchers, who suggested that in a society in which people who keep going on minimal sleep are admired, it might be time to shift that focus.

Indeed, sleep is one great form of kindness we can offer ourselves—and those around us. And yes, you’ll get more credit for sleeping than staying up late to bake one more cake for Yom Tov.

IN THEIR OWN WORDS

I’m glad I went to Maimonides and didn’t go to any other hospital in the city.

Jacob Abilevitz

Brain Surgery Maimonides Hospital April 2022

MY STORY:

Hi, my name is Jacob Abilevitz. I was diagnosed with a huge growth on my brain and was recommended to go to Dr. Amit Schwartz, the Chief of Neurosurgery at Maimonides Medical Center in Brooklyn. I have no idea how he did it because the brain was fitting on the growth and the growth was fitting on the brain with blood vessels going back and forth. It’s unbelievable how he was able to separate it, but he did it. When they woke me up there in the ICU they told me that everything was taken out! The staff at Maimonides was reassuring and stayed with me throughout the entire process.

�

One of many such stories we hear every day from the 300,000+ patients who trust us with their care each year.

UPDATES

Tip

24 in a series

Well Spent

Lunch on the Go Whether or not your child’s school provides meals, your child likely needs an extra snack during the day. Here are some ideas you can try to help you budget those snack expenses.

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Get lunchboxes.

Plan meals.

If your kid is taking a meal to school, it may be worthwhile to invest in lunchboxes.

Ditch the disposable baggies and other single-use plastic storage items that you find yourself buying over and over. Instead, invest in bento boxes or other reusable lunch containers. There are so many options that are kidfriendly, easy to clean, and perfectly suited for lunch.

When your child chooses what goes into their bag, they’re more likely to eat it, and you won’t be left with soggy cucumbers, grapes, or sandwiches that end up being tossed in the trash. I like to create a list with a few options for each food group and have the child choose which ones they want.

For example, I offer them a banana, apple, or nectarine for a fruit; and cheese, nut butter, or hard-boiled egg for protein. If you prefer not to offer options, you may want to tell the child what you’re putting into their bag so that they know what’s in there.

WELLSPRING / SEPTEMBER 2022

Keep dairy to the minimum.

Dairy tends to be a rather pricey protein. Yogurts (especially if they remain half eaten) sliced cheese, and cheese spreads can add up to a nice chunk. Instead, there are other great protein options, including eggs, chummus, or nut butters.

If your child specifically wants dairy, a refreshing cup of milk is healthier, and more economical.

IN THEIR OWN WORDS

MY EXPERIENCE IN THE EMERGENCY ROOM AT MAIMONIDES WAS OUTSTANDING...

I AM HERE TO STAND WITH YOU

Rabbi Leib Kelman

Dean of Bnos Leah Prospect Park Yeshiva August 2022

MY STORY: “My father suffered with ill health towards his later years and was a “regular” in Maimonides…

I witnessed the consideration the staff displayed in very high-stress situations. And yes - it has been crowded, especially during the height of Covid, but we always were seen, treated, and given respect. A while later, when I was the emergency patient, the quick and on-point diagnosis of the ER doctor had me set up in an OR immediately… The cardiac staff from the surgeons to the nurses are recognized as top in the field for good reason… They are truly outstanding!” �

One of many such stories we hear every day from the 300,000+ patients who trust us with their care each year.

WELLSPRING / ELUL 5782

35

ALTERNATIVE VIEW

BY FAIGY SCHONFELD

VARICOSE VEINS VARICOSE VEINS ARE ANNOYING, UNSIGHTLY, AND SOMETIMES PAINFUL, AND ONCE THEY SHOW UP, THEY TEND TO STICK AROUND AND STAGE OCCASIONAL PROTESTS. WOMEN ARE TWICE AS LIKELY AS MEN TO DEVELOP VARICOSE VEINS, ALTHOUGH THEY CAN AFFECT BOTH MEN AND WOMEN—APPROXIMATELY 23 PERCENT OF AMERICAN ADULTS. TREATMENTS RANGE FROM INVASIVE AND EXPENSIVE (SURGERY) TO HOLISTIC AND LIFESTYLE-BASED (BETTER PLACE TO START, IF YOU ASK ME).

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WELLSPRING / SEPTEMBER 2022

WHAT IS IT? Blood travels from the heart to the rest of the body through a network of arteries and capillaries. It then returns to the heart through veins, which contain oneway valves that keep the blood from flowing in the wrong direction.

In varicose veins, the valves are weakened or damaged, leaving some blood collecting in the veins, which then causes swelling. Hello, bulgy, lumpy veins.

WHAT CAUSES IT? In a word, increased blood pressure in the veins is the culprit. Any condition that puts excessive pressure on the legs or abdomen can lead to varicose veins—such as pregnancy, obesity, or standing for long periods. Chronic constipation as well as a sedentary lifestyle may also contribute to the cause.

Of course, you can always blame your genes; varicose veins do tend to run in families. The likelihood of varicosity also increases as veins weaken with age.

Believe it or not, sitting at your desk all day can factor a role too. That’s because sitting puts enormous pressure on the vein valves; the constant downward gravity pressing on the veins can obstruct circulation, causing the veins to swell and push outward.

(Getting up for a quick stroll and a stretch is a good idea, but it’s okay to sit with crossed legs. Your sitting position probably won’t cause varicose veins— though it may aggravate them once they’re there.)

WELLSPRING / ELUL 5782

37

ALTERNATIVE VIEW

STANDARD TREATMENT The good news is that for the most part, varicose veins are not dangerous. Still, most people would like to see them go, as they are rather unsightly and can cause pain as well. There are several options available, including surgery and laser treatment. But they are not all risk-free, nor do they guarantee a successful outcome with no recurrence. So (in addition to compression stockings—some people really like them!) here are some gentler, happier ways to do away with those bulges, with the help of Hashem.

Exercise One of the best ways to improve blood flow and lower inflammation is to get moving. According to the National Heart, Blood, and Lung Institute, remaining stagnant (whether sitting or standing) for a long time is associated with a greater risk for varicose veins.

By exercising, you’re helping your veins fight the effects of gravity, making them more efficient at pumping blood back to your heart. On top of that, exercise promotes hormone balance, a healthy body weight, and lower blood sugar—all of which play a role in the development of varicose veins.

The Carolina Vascular Institute recommends doing leg lifts, calf raises, bicycle legs, and side lunges—all exercises that strengthen and stretch the veins around the legs and may prevent varicose veins. Walking and swimming are also great since they alleviate pressure. If you already have varicose veins, it’s best to stay away from high-impact activities like jumping and running on concrete or treadmills. (Running on softer surfaces like grass or sand is more advisable.)

Diet We want to get rid of inflammation and improve blood flow—and that translates into eating good food and avoiding the bad guys. You don’t want too much sugar, trans fats, processed foods, or caffeine; these can contribute to lots of unlovely things, such as blood pressure issues, low circulation, and hor-

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monal imbalances, among others. Many of these foods are also high in sodium, which is dehydrating, and contain toxins that may aggravate vein swelling.

What you’re aiming for is a diet rich in phytonutrient-dense vegetables, healthy fat, and clean protein sources. Some antioxidant-rich foods include citrus fruits, non-starchy vegetables, and certain herbs and teas. Healthy fat sources include coconut products, avocado, olive oil, nuts, seeds, and purified omega-3 fish oil supplements. Wild-caught fish and organic poultry are great sources of protein, as well as omega-3 fatty acids, which improve blood flow. Vitamin C is a potent anti-inflammatory that is beneficial for skin, while vitamin E acts like a natural blood thinner, so foods that are rich in these vitamins are recommended, as well.

Magnesium is also important for regulating blood pressure, blood sugar, and muscle and nerve function (blood pooling, leg cramps, and blood pressure problems are warning signs of a deficiency), so have some more avocado and nuts, plus bananas, sweet potatoes, and cruciferous vegetables. Foods high in fiber (fruits, veggies, chia seeds, flaxseeds) are also recommended, and so are spicy foods, especially those with cayenne pepper. They heat up the body and get blood flowing, improving circulation and sometimes also appetite control.

CRP and Homocysteine Levels According to some, elevated CRP (C-reactive protein) levels, as well as elevated homocysteine levels, are common in individuals with varicose vein or other circulatory issues. High homocysteine levels are associated with deficiencies in nutritional methylation agents. A whole-food-based B complex supplement (containing B2, B6, B9, B12, and zinc) may help with providing the necessary methylation elements to lower homocysteine levels, while systemic enzymes may be helpful for lowering inflammatory proteins like CRP. (Systemic enzymes can also be found naturally in pineapples, papayas, mangoes, honey, bananas, avocados, kefir, sauerkraut, kimchi, miso, kiwifruit, and ginger.)

REMEDIES Apple cider vinegar (ACV): ACV improves blood flow, circulation in the vein walls, and reduces inflammation—all of which lead to lower swelling of varicose veins. Gently massage undiluted ACV on the skin over the varicose veins twice a day for a few months. (When used in conjunction with witch hazel, some report seeing an improvement in just a few weeks.) Another good idea is to add two teaspoons of ACV to a glass of water and drink up! Do this twice a day for at least one month.

Olive oil: This may improve blood circulation, reducing pain and inflammation. Mix equal parts olive oil and vitamin E oil and warm slightly. Massage the veins with warm oil for several minutes, twice a day for a month or so. You might want to add cypress essential oil to the mixture, as it’s known to increase circulation and support the circulatory system.

Cayenne pepper: We mentioned this earlier in the food department, but if you don’t do spicy, here’s another way to incorporate cayenne pepper as a treatment. Considered a miracle treatment for varicose veins, cayenne pepper is rich in vitamin C and bioflavonoids, increases blood circulation, and soothes congested, swollen veins. Stir one teaspoon of powdered cayenne pepper into a glass of hot water and mix well. Drink three times daily for a month or so.

Parsley: High in vitamin C, parsley is a powerful antioxidant that encourages the production of collagen and aids in cell repair. It also contains rutin, which helps strengthen the capillaries. Boil a handful of chopped fresh parsley in one cup of water for five minutes. Remove from heat, cover, and cool to lukewarm. Strain the solution, add one drop each of rose and marigold essential oils, then refrigerate for a few minutes. Using a cotton ball, apply daily to the affected area for several months.

Grape seed: Loaded with numerous anti-inflammatory and antioxidant benefits, grape seed extracts are proven to treat circulatory conditions. Grape seed is commonly found in capsule, tablet, and liquid extract form and can also be applied topically to promote healing.

PUT YOUR FEET UP! Of course, everyone knows that elevating the legs is a good idea if you’ve got varicose veins. In fact, I think it’s a good idea even if you don’t have them. So get yourself a good drink (with apple cider vinegar or without) and put your feet up! It’s good not only for your veins, but for the mind, body, and soul as well.

Disclaimer: This article is for informational purposes only. Please consult with a medical practitioner before administering any treatment or implementing lifestyle changes.

Garlic: A powerful anti-inflammatory, garlic also helps strengthen veins, break up harmful toxins in blood vessels, and improve circulation. Make a paste out of 10–12 garlic cloves by crushing them into a texture that can be diluted. Add the juice of 2–3 lemons (these are high in vitamin C and other beneficial nutrients), and 4 teaspoons olive oil. Allow the mixture to sit overnight, then massage the affected area twice a day for two months.

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WELLSPRING COMMUNITY

Breast Infections

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!

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

There are several natural alternatives you can try, in my experience that have only been effective when taken along with antibiotics. It’s crucial to complete the entire antibiotics regimen, even after you’re feeling better.

Another thing that worked for me was getting looser undergarments. I also leave a warm compress on the area throughout the day.

This helps avoid clogging.

- D. Glaser 40

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After struggling with recurring breast infections after the birth of my second child, a lactation consultant advised me to give her more frequent, shorter feedings instead of longer feedings with longer breaks in between. Baruch Hashem that really worked for me and I stopped getting the infections. Keep nursing on the inflamed side and the infection should go away within a day or two. Warm compresses also worked well for me. Apply them gently on the affected area whenever you have a few minutes.

- Chana Grunfeld, Far Rockaway

Breast infections are not fun! You have my sympathies. There are many variables that can cause a breast infection and if you’re getting it so often, you may want to get to the root of the issue. My best advice would be to schedule a session with an experienced lactation consultant who can help discern the root of the problem.

It may be the feeding position or a wrong latch. You may too rigid with a feeding schedule, your garments may be too tight, or perhaps you’re not drinking enough water. Reach out for professional guidance so you can resolve the issue permanently.

- Menucha H., Monsey

This is my magical cure for mastitis. I keep fresh green cabbage leaves in the freezer and apply a piece to the infected area as needed. I also take sunflower lecithin supplements daily as a prevention and cure. It’s an emulsifier, which makes the milk smoother and helps prevent the ducts from getting clogged. The supplements are available in a tablet or powder. Their taste isn’t especially palatable so you may want to take them with a sweet drink or mixed into applesauce. For me, these supplements completely stopped the infection cycle.

For an infection with fever, mastitis and blocked ducts, try placing raw, shredded potatoes on the area. The process may be messy but it works quickly.

You can also try massaging the painful areas using lavender essential oil. Phytolacca is also an effective homoeopathic remedy.

- Mimi Schweid, kinesiologist

From my experience, breast infections are often a result of emotional distress, specifically pertaining to mom and baby.

For example, when my youngest was just a few weeks old, I married off my oldest daughter. I found that every time I was stressed about taking her along “inconveniently” to appointments or trying to find a babysitter at the last minute, my body would respond with a breast infection. It was almost my body’s way of telling me that these subconscious negative thoughts were an obstacle between my baby and myself.

Once I realized what caused this cycle, I tried to work on my thoughts and emotions, and the situation vastly improved. If this resonates with you, you can try what helped me. First, give yourself “me time” for just a few minutes a day. Sometimes we bear subconscious negative thoughts about the baby because we feel they consume our entire day.

Giving yourself a few minutes will help that. Second, turn at least one feeding per day into a baby-focused experience.

Although nursing in itself is an opportunity to bond, if we’re juggling too much, it may easily turn into just one more task we can do while busying ourselves with another several tasks (getting phone calls done, reading emails, texting, listening to a podcast, etc.). So for at least one feeding per day, try to remain focused on your baby. Enjoy the bonding experience and see what it does for you and your baby.

- Breindy S., 3DT Practitioner, Jerusalem

I recommend reading Much More Than Milk by Mrs. C.N. Schreiber. It’s an incredible book about nursing that is a must-read for all moms, regardless of stage. In her book, the author lists some of the reasons why a woman may keep getting infections: You may be feeling stressed and demanding too much of yourself; the baby may not be latching on properly; you may have used a pump soon after birth, which interferes with the natural rhythm of nursing; the baby may be missing too many feeds; clothing or undergarments may be too tight. She also writes that often, a woman will get an infection when other family members have the cold or flu.

When you feel an infection or blocked duct coming on, here are four simple things you can do to relieve symptoms and avoid infection: 1. Get into bed and rest all day.

2. Let your baby nurse all day as much as he wants, especially on the inflamed side. (The baby will not catch the infection.)

3. Warm the area with a hot shower or warm compresses. After feedings, you can apply cold compresses to reduce fluids and swelling.

4. Drink a lot of water.

- G.R. Canada

Next Up: From when they’re about four weeks old, my babies start spitting up a lot. One of them even lost too much weight from spitting up so excessively. Acid reflux has been ruled out as a culprit. Any tips or tricks to prevent or at least minimize the spit-up? My pediatrician suggests holding the baby upright for a minimum of 15 minutes after each feeding but I don't find that foolproof and I'd love some more advice. Thanks!

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.

- Bruchy D., Williamsburg

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FITNESS

WHO’S KEEPING SCORE?

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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A fresh start is upon us. Back to school, a new year, and hopefully, new resolve. We’re feeling ambitious, energized, and ready to conquer the world. We set goals for ourselves, put in a bit more productivity in our workplaces, and even start stocking the freezer. Should I throw in some organizing, too? Maybe a shiur or an art class? And of course, a new workout class!

Yes, it’s on everyone’s mind…Yamim Tovim coming up, simchos right after, and the many other special occasions we’re aiming to drop some weight for or just reenergize our systems.

So, you sign up, with or without a friend.

The first class “was ahh-mazing!”

Next week, “I love this, I can’t believe I never made time to work out until now…”

And then week three comes and goes. “Really fun, great, yeah.”

Week four. “Uh, is this going to be for, like, forever?”

Unless you work to keep your motivation up, for most people, this is an all-too-common experience.

I started working with Shayna because her son’s wedding was approaching, and she wanted to trim down. We focused on a diet plan and exercise routine, and within a month, she felt confident with her changes. She was thrilled and wanted to keep going. She even pushed her sister-in-law Nechama to join her. Nechama joined our group as a chance to spend some time with Shayna and feel better in her own skin. They had a great time together, but after a couple of sessions, Nechama started canceling more often, naming various excuses each time. When we tried to determine the root of her issue, Nechama admitted that she felt too advanced for the pace I was targeting for Shayna. She enjoyed the sessions, but not enough to motivate her to carve out time for this endeavor.

It was excellent that Nechama was able to express what was dampening her motivation, and we worked together to find a routine to satisfy both, designing a high/low impact workout that was gratifying for each of them.

Too often, we write off workouts all together after a failed attempt. But if we give them some extra thought and try to work on the aspects that weaken our motivation, we can pull through and really enjoy our workouts.

STYLE

PARTNER

LOCATION

MOTIVATION

Maybe you haven’t tried the class that’s just calling your name?

Have you been signed up for Pilates but never felt the exhilaration of a kickboxing class? Are you sweating it out in a HIIT session when all you want to do is melt into some relaxing yoga poses?

Maybe you’re a candidate for outdoor activity and being confined to four walls is holding you back.

Do you hate exercising alone and crave some company? Do you want a partner who is more fit than you and will keep you on your toes, or would you prefer someone at your own pace with whom you can figure it out together? Would you want personal instruction from a trainer or are you better following steps in a group setting?

Do you want to form your own group of women at your specific age and stage?

Are you a gym aficionado and get energized from an atmosphere of activity around you?

Or are you intimidated by too many people in your surroundings and prefer a private trainer or at-home video? Do you enjoy the variety of online videos, or do you like to learn one specific routine and master it? Do you enjoy the instruction and correction of an in-person trainer, or would you opt for a virtual class where you can follow along without being identified?

Many women are looking to lose weight. But that goal is so broad and relies on so many factors that people who exercise only for lower numbers on the scale may find themselves disappointed—and ultimately become dismissive of their routine. Setting measurable goals outside of weight loss is a great idea, for example, holding your plank for 30 seconds instead of 10, or keeping a cardio routine going for 5 minutes straight with no breaks, and so on. This is great for motivation, and of course, actual results. Perhaps you can find other incentives that will keep you in the game? Higher energy levels, for one? Better moods?

Stronger core muscles? Greater endurance? A leaner, more toned figure? Self-confidence?

By working on keeping our motivation up, we can keep up a steady workout regimen.

You can always set some sort of goal, find some way to mix things up, introduce a new challenge, and keep yourself in the game. After all, if you work to beat your own score, you’re always the winner!

Identifying details have been changed to protect anonymity.

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pivotgroup.nyc

WELLBEING FEATURE

Guessing Is for a board game

Not a diagnosis.

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Boro Park

Monticello

1530 43rd St. 718.851.3000 5902 18th Ave. 718.621.1000 5520 13th Ave. 718.499.1000

845.419.1000 357 E Broadway Monticello, NY 12701

Williamsburg

Lakewood

569 Marcy Ave. 718.348.1000 667 Myrtle Ave. 718.871.1111

939 River Ave. 732.391.1000

ASK THE NUTRITIONIST

By Shani Taub, CDC

Feel Good Faster

Q

Pre- and Post-Fast Advice Thank you for this great column. I look forward to reading it monthly. I especially enjoyed your last article about the struggle of constantly craving food. I so related to the woman writing the question, and your thought-provoking answers really resonated with me.

That said, here’s my question. As someone who really enjoys food, I have a hard time with fast days. I stuff myself before, drink plenty, but still find myself thinking about food all day, which bothers me immensely. More than the actual fast, the hardest part is breaking the fast. I feel awful on post-fast days, and it takes me several days to feel good again. What tips can you offer that will make my Yom Kippur this year easier on my body, and nourishing for my soul?

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ASK THE NUTRITIONIST

Thank you for your feedback. It’s always nice to hear that a response resonates with our readers.

And thank you for giving us the opportunity to explore this misunderstood topic. There are so many mistakes people make before and after fasts that can easily be avoided.

The first myth I love to bust is the pre-fasting “stuffing up.” Your body does not “store” food. You won’t feel any fuller during the fast day if you devour double the food you usually consume. Instead of filling up mindlessly and ending up with a stomachache, try to be smart with what you eat and serve. Foods that contain fiber, for example, will make you feel fuller for longer, so brown rice or any other whole grain that’s high in fiber will work well.

Most importantly, you want to make sure that you hydrate yourself well before a fast. Drinking properly will keep your body hydrated for the following day. Drinking properly is not gulping down ten cups ten minutes before the zeman. Rather, it means starting to drink adequate amounts of fluids in the days leading up to the fast. You also want to look out for drinks that are high in electrolytes, such as coconut water, as electrolytes help the body retain the fluids. Many fruits and vegetables—such as watermelon, grapes, cucumbers, and apples—are great options, since they have a high water content and boast electrolytes.

As our Torah sources point out, salty foods will make you thirsty, so stay away from olives, pickles, chips, or any dish with lots of salt. You may even want to serve a soup with less salt for the meals preceding the fast. Stay away from very heavy foods that are difficult for the body to digest, including fried dishes or heavy meats. Too much sugar is also a poor choice. Sugar causes the blood sugar to spike up and then crash, which can result in a headache.

Even worse, eating too much sugar will have you crave more sweets during your fast.

During the actual fast, try to engage in more meaningful activities that will keep you distracted from food. If you 46

WELLSPRING / SEPTEMBER 2022

YOUR PIECE OF CAKE Both of these recipes are an excellent option if you need a piece of cake with your coffee when you break your fast.

Blueberry Muffins have young children who need to eat, try to be less busy in the kitchen by prepping meals that are easy for your children to manage on their own, such as cut-up fruits and vegetables, yogurt packets, or sandwiches. Of course, if going to shul is an option then that is a great way to shift your focus.

And then there’s after the fast. I can’t stress enough the importance of breaking the fast mindfully. What you eat after this fast day will make all the difference in how you feel for the next few days. The last thing you want to do is stuff yourself with food. Don’t consume a day’s worth of eating! Remember that it’s normal that your body is cranking up cravings, but it really doesn’t need all that food. Start with one regular breakfast meal. If you want a piece of cake with your coffee, there are many healthy alternatives (see sidebar). Go for a light protein that will leave you feeling satisfied but not stuffed and remember to fill up with a nourishing carb for a good boost of energy.

Some crackers and an egg with vegetable salad is one of my go-to meals for after a fast.

1½ cups whole wheat flour 1 cup oats 3/8 cup brown sugar Splenda 1 Tbsp oil ½ tsp baking soda 2 tsp baking powder 1 tsp vanilla extract 1 egg 1 cup orange juice ½ cup blueberries Mix all ingredients. Pour into lined muffin tins. Bake at 350°F for 25 minutes.

Yields 12 muffins

After one meal, give your body at least 20 minutes to digest the food. As a rule of thumb, your mind does not process what you’ve eaten for at least 20 minutes after eating, so you want to give your body ample time before assessing whether you’re hungry or not.

Shani’s Cheesecake:

If you find that you’re physically hungry again after eating one proper meal, enjoy another light meal. Keep away from snacking and mindless eating.

Doing so will help you avoid the unhealthy cycle many people fall into after a fast day. Needless to say, drinking after a fast is crucial to replenish fluids in the body. If you’re used to thinking that your postfast meal must include at least as many foods as you eat on a typical day, processing this information may require an open mind. But doing so and following this mindset will certainly do you much good.

4 egg whites

1 cup farmer’s cheese 1 8-oz vanilla yogurt 6 tsp Splenda

Mix ingredients and pour batter into 4 small pie pans.

Bake on 325°F until top edges begin to brown.

Yields 4 cakes One pan contains one serving of protein.

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

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

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

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COVER FEATURE

COVER FEATURE

So the days of math class are thankfully over for most of us (anyone miss their scientific calculator?), but here are some numbers that may actually make a difference in your life.

Let’s get started on the counting.

Best sources of whole carbs: Thankfully, the misconceptions regarding carbs have lost much of their credence over time, but many can still use encouragement in welcoming carbs into their diet and appreciating their critical importance in the body’s day-to-day functioning. Here are 10 foods that score high on this vital food group.

1. Quinoa 2. Oats 3. Buckwheat 4. Whole Grains 5. Sweet potatoes 6. Beets 7. Bananas 8. Blueberries 9. Potatoes 10. Carrots

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Essential amino acids that cannot be produced by the body: 1. Histidine

4. Lysine

7. Threonine

2. Isoleucine

5. Methionine

8. Tryptophan

3. Leucine

6. Phenylalanine

9. Valine

Amino acids are molecules that combine to form proteins, which are the building blocks of life.

The body uses amino acids to make proteins to help the body break down food, grow, repair body tissue, and perform many other body functions. Amino acids can also be used as a source of energy by the body.

Since essential (as opposed to non-essential) amino acids cannot be produced by the body, they must be derived from protein-rich foods (eight of them are listed below).

Protein-rich foods (containing all essential amino acids): 1. Eggs 2. Poultry and lean meats 3. Fish 4. Dairy products 5. Soy products 6. Quinoa 7. Beans and legumes (lack some essential amino acids) 8. Nuts and Seeds (lack some essential amino acids)

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COVER FEATURE

Reasons to stay hydrated: 1. Flushes toxins and prevent illness 2. Improves skin complexion 3. Increases energy levels 4. Boosts cognitive function (Make sure your kids take their water bottles along to school!)

5. Improves mood 6. Helps with weight loss 7. Assists with digestion

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Most important vitamins and minerals for kids (especially during the school year):

4. Vitamin D Vitamin D works with calcium to build strong bones. It may also help protect against chronic disease later in life.

Recommended Intake:

1. Calcium—the essential building blocks of bones and teeth Recommended Intake: • Ages 1–3: 700 mg (milligrams) daily.

• Ages 4–8: 1,000 mg daily.

• Ages 9–18: 1,300 mg daily.

Food Sources: Dairy products, fortified foods, salmon, and dark green leafy vegetables such as kale.

Babies and children should get at least 400 IU of vitamin D daily, according to the American Academy of Pediatrics.

Food Sources: Some fish, including salmon and sardines, are excellent sources of vitamin D, as are eggs (D is found in the yolk) and fortified milk.

5. Vitamin E Vitamin E strengthens the immune system. It also helps keep blood vessels clear and flowing well.

2. Fiber—in order to maintain a healthy digestive system Recommended Intake: Fiber recommendations are based on calories consumption: about 14 grams for every 1,000 calories consumed.

Food Sources: Berries, broccoli, avocado, oatmeal, and almost any kind of bean, such as navy, pinto, red, or kidney beans, or chickpeas.

3. B vitamins The B vitamins, most importantly B12, are critical for metabolism, energy, and a healthy heart and nervous system.

Recommended Intake: • Ages 1–3: 9 IU daily.

• Ages 4–8: 10.4 IU daily.

• Ages 9–13: 16.4 IU daily.

• Teens: 22 IU daily (as much as adults).

Food Sources: Vegetable oils such as sunflower and safflower oils, as well as nuts and seeds, including almonds, hazelnuts, and sunflower seeds, are excellent vitamin E sources.

6. Iron Iron helps move oxygen from the lungs to the rest of the body and helps muscles store and use oxygen.

Recommended Intake:

Recommended Intake:

• Babies: about 0.5 mcg (micrograms) daily.

Kids: 7–10 mg a day.

• Toddlers: 0.9 mcg daily.

• Ages 4–8: 1.2 mcg daily.

• Ages 9–13: 1.8 mcg daily.

• Teens: 2.4 mcg daily Food Sources: Vitamin B12 comes mainly from animal-based foods, like meat, poultry, fish, and eggs.

By their teen years, boys need about 11 mg a day and girls who have started developing need about 15 mg a day.

Food Sources: Red meats and other animal products are high in iron.

Non-meat sources of iron include dark green leafy veggies (spinach, collard greens, kale) and beans such as kidney, navy, lima, and soy.

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COVER FEATURE

Top hydrating (and lunchbox-friendly!) foods for those who find drinking water too challenging: 1. Cucumbers (96% water) 2. Iceberg lettuce (96% water) 3. Celery (95% water) 4. Romaine lettuce (95% water) 5. Tomatoes (94% water)

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Most common forms of simple sugars (monosaccharides): 1. Glucose Widely found in a variety of foods, glucose is the most common form of sugar in plants. It’s the type of sugar our bodies use for fuel. No matter what forms of sugar we eat, the body breaks most of them down into glucose. Glucose pairs with other simple sugars to form the disaccharides.

2. Fructose (fruit sugar) The sugar that’s found in fruits, honey, and some root vegetables, fructose is the sweetest of all naturally occurring sugars. It can only be metabolized in the liver.

3. Lactose (milk sugar) The sugar naturally found in milk and dairy products, lactose produces lactic acid, which is needed for fermentation to make yogurt and cheese. The body requires a specific enzyme known as lactase to break down lactose so that the body can absorb it.

Those who don’t have that enzyme may be lactose-intolerant.

4. Sucrose (table sugar) Sucrose is made of one part glucose and one part fructose joined together. It’s usually made from sugarcane or sugar beets.

Ultimately, the body processes all sugar in the same way. Natural sugars, which are found naturally in foods, and added sugars, which are added by the manufacturers, have the same chemical structures.

The difference is that natural sugars occur in fruits and vegetables that contain fiber and healthy nutrients. There isn’t usually a lot of natural sugar present in foods. Even a sweet fruit like an apple has only 19 grams of sugar. It also has 3 grams of fiber, as well as vitamins and compounds that may help protect from diseases.

On the other hand, a food with added sugar, like a 20-ounce bottle of soda, contains a whopping 69 grams of sugar, and soda has no fiber and no nutritional benefits. The American Heart Association recommends no more than 24 grams of added sugar per day for women and 36 grams for men.

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COVER FEATURE

If your child finds the ride to school nauseating, here are three things they can try to do to help.

1. Sit closer to the front of the bus.

Since the front is much more stable, less motion information will enter the brain. And once you’re already feeling sick, the front of the bus usually allows for more fresh air.

2. Avoid reading while the bus is in motion.

Sure, you want to quickly scan your notes for today’s upcoming test, but try to avoid that if motion sickness is your thing. Motion sickness can get much worse if you focus your attention on the things inside the bus. Your peripheral vision will register the movement, create a contradiction in the brain, and that’s where the bus sickness begins.

3. Choose your foods wisely.

Tips to avoid motion sickness on the school bus:

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While it is important to stay hydrated and not to leave to school before eating, a poor choice of food and beverages can contribute to motion sickness. Foods that are heavy, greasy, or acidic may worsen the nausea because they’re slow to digest. Good snack options include cereal, bread, other grains, apples, and bananas.

Brain exercises to keep your mind sharp and enhance concentration: 1. Counting Games If you enjoy numbers or mathematics, you may also like a focus exercise based on counting. You can do this exercise anywhere, which is a great bonus if you’re busy like the rest of us. Try counting backward in your mind from 100 to 1. Then, try it again but skip every three numbers. Once you can accomplish this more smoothly than before, try skipping every five numbers. Another option is counting the number of words in a book or article and trying to recall that number later on.

2. Visualization This is the practice of examining an object and recalling it in your mind later. If you like painting or other artistic crafts, you may enjoy this technique. Pick up a piece of fruit and examine all its visible details. Move it around in your hands to examine its shape and observe how it smells. After you memorize the image, take a bite to memorize the taste. A few days later, try to visualize all the aspects of the fruit you mentally recorded.

Warm, doting mother sending off her child with a smile and a good word will certainly make the most indelible impact on the child’s social, emotional, and even academic success on the first day of school and every day.

More on that in Wellbeing.

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SAMPLE

SAMPLE

By Libby Silberman

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Juicing Part II Hello to all of you! Look at that—you’ve been waiting for the results here all this time. Kudos for those reserves of patience.

Last month, we learned about the potential benefits of juicing, plus we met some of our challenge participants. This month, with results in, we report trial stats and deets, guidance on how to juice effectively, and a collection of superb juice recipes. And, as you’ve grown accustomed to expect in the lab, even more.

You’ve been waiting in suspense for a month now.

Let’s start with the results right away, shall we?

As we disclosed last month, only 29 participants pulled through with the challenge. Because we pride ourselves at being transparent here, we’ve also included a sampling of juicing “dropouts,” so you can get a feel for some of the reasons juicing won’t work for everyone.

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SAMPLE

M. Winkler, age 33 Boro Park, Brooklyn Busy mom of 8, teacher What an amazing three weeks! I loved every minute of it. My littlest family members who are always interested in whatever Mommy’s eating were the best tasters. The older ones weren’t keen on even trying. My advice to all is to start them young. My three-year-old and one-year-old had about 6 ounces three times a week—because I didn’t always want to share. It felt good to watch them slurp up their juices and beg for more!

While juicing, I observed that drinking juice in the morning gave me a certain energy to keep going, a light feeling that made me want to avoid extra eating so I could continue feeling good. I’m not sure if it was really curbed cravings or just the mindset, but whatever the reason, I did lose 2–3 lbs.

As I mentioned last month, I didn’t require little naps throughout the day, but that’s possibly due to my healthy diet (no sugar and white flour).

Another thing I observed was making fresh juice daily as opposed to making more at a time was a simpler and easier feat that resulted in better-tasting juice, as well. It was a daily task—but preparing a lot at a time and storing them correctly was more daunting.

The challenge also took away my fear of trying new tastes. I love the carrot-lemon option and the green option. Fruit juices were a bit sweet for me.

I did find myself feeling gassier than usual, especially when drinking the green juices. I spoke to some knowledgeable friends who explained that the body disposes of toxins when drinking green

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juice in the morning, and there are ways to eliminate toxins more safely with less discomfort, i.e., enemas and miracle clay. In other words, being gassy is a good sign, as it shows that the juice was effective, but there are ways of making oneself more comfortable in the process.

Enemas and miracle clay are short-term solutions but working on eliminating toxins correctly in the long term will enable you to skip these and juice without experiencing gas.

There also is the concept of easing into things slowly, to do a gentler cleanse to experience less discomfort.

For those who want to juice long term and are experiencing discomfort, working with a practitioner and describing your symptoms can also help.

Going forward, I might not be so strict about juicing in the morning or every single day, but I will definitely continue juicing. It felt so amazing taking care of my body in this way.

Pessy K., age 26

Elana L., age 36

Williamsburg, Brooklyn

Brooklyn, New York

Thank you so much for letting me participate in this challenge. I really enjoyed it!

I certainly saw an increase in my energy levels, especially when I included greens in my juice. So much so, that even at the end of the day at kids’ bedtime hour, when I usually feel really exhausted, I still felt energetic.

I was really surprised to find out that the juices that include greens are not as bad tasting as I expected, especially when mixed with grapefruit and/or oranges. Grapefruit really overpowers the taste of the greens.

This challenge was a great motivation for me to get those nutrients in every day! I would love to continue juicing, but I really need a strong motivation to keep me at it.

One week later: Now that a week has passed since I last juiced, I noticed another improvement due to the juicing challenge. I had been experiencing numbness in my fingers since my baby’s birth three months ago. My physician suspected carpal tunnel syndrome and recommended physical therapy, which I did not get to do yet, since I was waiting for an evaluation to approve coverage by my medical insurance.

After a week of not juicing, I realized that my hands are numb again, meaning, it got better while I was juicing. I guess we don’t notice improvement as much as we spot deteriorations…

Although I was very much looking forward to the 21-day juicing challenge and seeing changes in my energy levels, I had to drop it. I started juicing with spinach and other veggies and fruit, but I got horrible detox symptoms. I was very tired, sluggish, and weak. I asked someone knowledgeable about it, and they said it’s better for me to stay off green juices for now because I’m letting the toxins come out, but not expelling them correctly via sweating, etc. I really need to work on those first.

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Esther Leah, 46, and my daughter Bruchy, age 18 Boro Park, Brooklyn Esther Leah: In the beginning, I was very consistent with my juicing. I had 16 ounces of juice each morning, usually grapefruit juice. Some days, I observed that I ended up eating more than usual, because the juice didn’t fill me up. Eventually, after going up to the mountains for the summer and not observing any changes for the better, I basically stopped juicing.

Bruchy: I also drank mostly grapefruit juice, observing little to no difference in the way I felt. The juice didn’t fill me up and left me feeling hungry and snacking away.

Libby’s commen t: Esther Leah lik ely experienced in creased cravings becaus e she consumed mos tly fruit juice, which co ntains a lot of natura l sugars.

By week two, I was frustrated that I was going downhill, and dropped juicing.

Bina M., age 36 Monsey, New York

Nachi Pinter, age 43, with my son Moishy, age 13

I dropped the challenge after a few days.

Chestnut Ridge, New York

I usually have a smoothie or homemade almond milk for breakfast. I decided to give juicing a shot, but I didn’t love the taste that much. Also, I noticed that drinking a mix of fruits and vegetables gave me a stomachache later in the day. It gave me a false sense of being full, and a short while later I’d find myself shaking from hunger. I’d be out Libby’s commen t: thinking I’d had With some guid ance, you can something for find the correc t combination breakfast and of produce to keep you fuller for then I’d find longer. Addition ally, you can myself desconsume a regu la r breakfast perate to find around twenty m in utes after something to having juice. A no th er juicer eat. Smoothies mentioned that she had a bow keep me fuller l of oatmeal 20 –30 minutes a lot longer. after consumin g juice, which satiated her un til lunchtime.

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Overall, it was an exciting experiment, exploring all kinds of fruits and veggies in their juiced form. We did not notice any significant changes in either weight or energy loss or gain. Furthermore, it did entail significant prep time and expenses. One interesting by-product that may or may not be related was a decrease in acid reflux after breakfast.

Thanks for giving us this opportunity.

Naftali, 28, and Esty, 27

Rachel, 22

Howell, New Jersey

Woodmere, New York

Thank you for giving us the opportunity to participate in the juicing challenge!

It was fun doing this with my husband.

I was seriously committed to the juicing challenge. I juiced every single day, even juicing for Shabbos in advance! I used your green juice recipes and juiced twice a day.

Naftali: While we were very religious about juicing, I wasn’t so good about eating healthily throughout the day. I bought a salad at a store a few times, but not often enough. I basically go with the flow of whatever’s available, so if a coworker brought bagels, I’d have a bagel. If my wife had the time to prepare something, I’d eat that. Otherwise, cake from the freezer at home, muffins from the bakery near my office, etc.

While I didn’t lose a substantial amount of weight, it did go down and not up. Additionally, I felt way more energized than I have in a while. It may be my imagination, but I think my moods were lighter, and I felt more relaxed.

It was a fascinating experience, and for the moment, I’ll keep juicing.

Surprisingly enough, I did lose some weight, and did feel very good doing this experiment. It’s probably the first time in my life that I got my recommended quota of vegetables each day.

Esty: I actually juiced more than once a day, enjoying a vegetable drink in the morning and fruit drink later in the afternoon as a pick-me-up. Occasionally I even juiced in the evening after suppertime. When the juicer is on the counter, it’s easy to juice a few times a day. (And it’s so annoying to have to constantly clean it, but that’s for a different time.)

I also enjoyed making yummy stuff with the pulp with the recipes you sent. It was cool not wasting anything from the fruits and vegetables.

Our four-year-old daughter loved the orange juice—I juiced for her around three times a week during the challenge.

WELLSPRING / ELUL 5782

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Libby Labbing Herself An avowed minimalist, I refused to buy a juicer for this experiment. “It’s going to turn into another kitchen cabinet junk,” I said. My sister kindly lent me hers (a kitchen cabinet junk, she said) for the duration of the challenge. Four weeks later, I returned the machine to my sister. And what do you know? I missed my juicer! I felt more sluggish than I had in a month. I’d grown accustomed to my juice each morning, and suddenly, I was reaching for chocolate and more chocolate to go with my coffee.

There’s a lovely new juicer in my cabinet as of this morning. Some kitchen junks are worth their space.:) 😊 Getting into the swing of juicing was hard as well. At first, the juices filled me up and even gave me a little sugar rush. However, after a half hour, I found myself searching for carbs, like crackers, cookies, and chips.

Slowly, I learned how to cut back on the fruit juice and amp up the vegetables, which helped fill me up in a balanced way.

Results While so many dropped out during the experiment, I believe that with guidance, anyone can be successful juicing. For example, learning which vegetables to combine in order to feel full and learning how to build up slowly so as not to experience discomfort while juicing can help any juicer become a success story.

Is it for everyone? No, there’s no one thing that works for everyone.

Is it for more people? A resounding yes.

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Juicing for Dummies Aspiring Juicers For starters, which fruits and vegetables are “juiceable”?

Bruce Fife, ND, author of The Detox Book, suggests a rather long list of fruits and vegetables that one can juice.

Long, as in, it includes some plants that are not for the fainthearted, like onions and garlic.

Here’s Fife’s list, with commentary from Hannah of Just Juice.

Vegetables you can juice:

And the fruits you can juice:

Hannah suggests skipping:

Garlic

Apple

Bananas

Kale

Pear

Avocados

Turnip greens

Pineapple

Figs

Parsnip

Grapes

Zucchini

All berries

Potatoes (though this does appear in Fife’s list)

Radish

Cherries

Artichokes

Watercress

Apricot

Asparagus

Alfalfa sprouts

All melons

Turmeric

Plum

Cucumber

Orange

Celery

Lemon

Lettuce

Grapefruit

Tomato

Lime

Spinach Beets Cabbage Carrot Bell pepper Parsley Potato

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Challenge Plants— juiceable, but tricky: Eggplant Winter squash Mango Peach Leek Rhubarb Papaya

What time of day should I drink my juice?

Morning As a rule of thumb, it is best to juice on an empty stomach. When your digestive system is empty, the nutrients found in fresh pressed juices can be absorbed most effectively.

It’s tedious to juice constantly. I’d love to prepare a lot of juice at a time. How long does juice last?

Additionally, it helps you avoid a potential juicing side effect—gas.

Juicing after meals gives you the most gas because, while juices are easy to digest, big meals aren’t. Big meals create a kind of “traffic” for your juice, and that’s what causes all the discomfort.

Ideally, you should consume your juice within 20 minutes. However, if you use a slow-press juicer, juice can stay fresh for up to 2–3 days, stored in an airtight container to avoid oxidization.

Top tips on drinking your juice in the morning:

Storing your juice:

• Delay eating breakfast after drinking your cup of green juice by at least 15–20 minutes.

• Glass is better than a plastic container.

• Can’t open your eyes before your cuppa? To gain maximum benefit from your green juice, wait a full hour before drinking your morning cup of coffee. The acidity from the coffee negates the alkalizing effects of the green juice.

• Aim to have just 1 mm of airspace between the top of the juice and the lid to minimize exposure to air.

• Start out with the least acidic fruits and vegetables for your juice. Lots of citrus fruits in the morning (lemons, oranges, grapefruits) can cause digestive discomfort.

• Refrigerate immediately.

Evening While drinking your green juice in the morning is the most ideal, drinking it before going to bed can also be extremely useful. According to Hannah of Just Juice, it is a brilliant way to replenish your body with plenty of vitamins, minerals, and active enzymes that it will use while you sleep to restore and revitalize.

Again, make sure that your stomach is relatively empty prior to drinking the green juice before bedtime. The golden number is around two hours after dinner.

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Finally, some fabulous juice recipes!

Vegetable Broth (The Detox Book)

Classic Green Juice (The Detox Book)

This is probably the strangest recipe in this section. It can be enjoyed either hot or cold!

Real-deal green juice, best consumed in the morning. Go gentle if this is your first time juicing.

3 carrots 3 stalks celery

3–3½ cups of any combination of the following:

1 small beet

Spinach

½–1-inch piece ginger

3 scallions or ¼ small onion

Parsley Beet greens

¼–½ large fennel bulb (about 4 oz)

Revitalize (The Detox Book)

Watercress

3 carrots

This juice tastes great, has a mild flavor, and is great for beginners.

Broccoli

1 apple

Kale

2 celery stalks, with leaves

6–8 carrots 2–4 stalks celery 6 sprigs parsley Digestion Juice Helper (JustJuice. org) Overate? Try this juice to help you pass your food easily and smoothly.

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Alfalfa sprouts

Digest Zest (JustJuice.org)

PLUS 4–6 carrots

Pineapple contains an enzyme called bromelain, a natural aid to better digestion and lower digestive inflammation.

Simple Slim Veggie Juice (JustJuice. org)

1 yellow grapefruit 1 ruby grapefruit

1 cup cauliflower

1 lemon

1 cup broccoli

1 carrot

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Bloat comes from eating too fast and too much, stress, hormones, food sensitivities, and other sources. This great juice can help eliminate bloat.

Chard

Both cauliflower and broccoli are loaded with glucosinolates, which neutralize carcinogens and reduce the risk of certain cancers.

¼ pineapple

Anti-Bloat Juice (JustJuice. org)

2 cups chopped pineapple, including cores ½ lime or lemon, peeled 2 apples, peeled if not organic ½-inch ginger root Optional for extra power: 1 Tbsp apple cider vinegar

Veggie King (JustJuice.org) Carrots are anti-aging, blood-sugar-regulating, and immune-boosting yumminess. Plus, they are sweet enough that you’ll hardly notice the garlic!

Fat Furnace (JustJuice.org) Grapefruit reduces insulin levels, making it easier for your body to use food as energy rather than storing it as fat.

Beginner’s Green (JustJuice.org)

Juice

3 carrots 1 beet

1 handful mint

Thanks to its natural electrolyte content, celery makes for a wonderfully nourishing and replenishing juice. Drink before a fast, after a workout, or whenever you need a pick-me-up.

1 head romaine lettuce

3 apples

Optional: 1 apple

4 stalks celery

Zap That Zit (JustJuice.org)

1 orange

Basil has been proven to fight acne thanks to its chlorophyll, vitamin A, and iron. It has even been proven to lower stress hormone levels.

1 pink grapefruit 2 oranges

Spicy Melon (JustJuice.org)

½ lemon

Melons are great juicers. They are hydrating, vitamin-rich, and sweet while being low in calories! You can juice the watermelon and honeydew peels— but skip cantaloupe peels.

5 handfuls spinach (if you don’t use spinach, replace with other mild green vegetable) ½ thumb ginger root

2 cups cantaloupe 1 thumb ginger root Crimson Delight (JustJuice.org) A wacky combination that’s simple to make. Packed with antioxidants, especially skin-protecting, anti-aging lycopene.

1 lemon 1 clove garlic 1 handful parsley leaves

2 apples 2 carrots 5 peaches 1 handful basil

2 cups watermelon 2 cups honeydew

2 stalks celery

Green Fuel (JustJuice.org) Parsley is an excellent source of vitamin B, which plays essential roles in keeping us energized, optimal brain function, and healthy skin and hair.

3 cups spinach (if you don’t use spinach, replace with other green vegetable)

½ lemon Liver Lover (JustJuice.org) Betaine, found in beets, is a phytonutrient that improves the flow of bile, boosting digestion and detoxing your liver.

1 apple 1 beetroot

6 stalks celery

3 beet greens

1 cup strawberries

2 pears

4 carrots

2 cups tomatoes

½ cup parsley leaves

1 stalk celery

½ handful basil leaves

½ lemon

½ thumb ginger root

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Juicing for Beautiful Skin Without getting overly scientific, we can understand how juicing affects the skin. With all the rejuvenating properties that fruits and vegetables contain, it’s practically self-understood that while caring for our bodies from the inside, our skin will reflect those positive changes on the outside.

If you must have authoritative evidence, Dr. Ross Whitehead of the University of St. Andrews School of Psychology oversaw a study including 35 participants who consumed varying levels of produce over a 6-week period. The researchers tried to figure out exactly at how many servings of fruits and vegetables the participants displayed a noticeable boost in beauty.

“Our study suggests that an increase in fruit and veggie consumption of around three portions, sustained over a six-week period, is sufficient to convey perceptible improvements in the apparent healthiness and attractiveness of facial skin,” he said.

On the other hand, participants who consumed more processed foods became paler in the course of the experiment.

The participants who ate more fruits and vegetables exhibited rosier complexions and overall darker skin, which the researchers attributed to the increased intake of carotenoids (specifically beta-carotene), found in carrots, sweet potato, pumpkins, apples, and spinach. Another carotenoid, lycopene, which gives tomatoes their bright coloring, gave participants pinker skin. Lycopene has also been proven to protect the skin from within from damaging effects of UV rays.

If you’d like to juice to protect and build beautiful skin, juice more sweet potatoes, carrots, dark leafy greens, squash, cantaloupes, sweet red peppers, peas, broccoli.

Like with all good things, avoid over-juicing these fruits because you can get yellow or orange skin, among other not-awesome side effects.

One trial participant (Pessy K.) reported that her nursing baby’s dry skin cleared up after a week of her juicing, which is not so surprising considering the above.

I noticed the benefits of juicing on my skin myself, when my skin adopted a more golden hue (as if I had a beautiful tan), which disappeared in the two weeks that I stopped juicing post-experiment.

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What to do…

With all that PULP! Juice separates the liquid from the fibrous parts of a plant, leaving you with lots and lots of pulp. You can trash it, or you can make something amazing with that trash. Recycling never felt so cool.

I call that win, win, and win!

Here are 32 ways you can make use of pulp.

• Throw into your smoothies. This must be the easiest and best thing you can possibly do with juice pulp.

• Using a tea strainer, make your own instant fruit tea. Steep citrus fruit pulp or herb pulp in hot water, add aromatic spices like cinnamon and ginger, and drink up!

• Boost your breakfast’s sweetness naturally by adding fruit pulp to your oatmeal or yogurt.

• Make a breakfast bowl. Blend plain yogurt, a banana, and a ½ cup of fruit pulp, and top with fresh fruit, nuts, seeds, shredded coconut, raisins, and ground flaxseed.

• Toss vegetable pulp into your omelets for a yummy change of the typical scrambled eggs.

• Add fruit pulp to your pancake mix or toss on the top.

• Use fruit pulp in your fruit salad dressing. Mix with a little bit of raw honey, a teaspoon of olive oil, and lemon juice. Pour over your fresh fruit salad.

• Add carrot, celery, or cucumber pulp to plain cream cheese for instant vegetable cream cheese.

• Add vegetable juice pulp to mayonnaise or chumus for awesomely flavored dips to go with crackers or cut-up veggies.

• Make your own applesauce for use in recipes using apple pulp with some water.

• Spread apple pulp thinly in a lined baking pan, sprinkle some cinnamon and bake on 200°F until dry.

Peel off and enjoy your homemade fruit leather!

• Make your own pesto using green juice pulps. All gentle greens work for this—kale, lettuce, spinach, and cucumbers.

• Parsley, carrot, onion, and tomato pulp, as well as all green juice pulps, are yummy and nutritious in your next pasta sauce recipe!

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• Put vegetable juice pulp into your salad dressings for added visual appeal, taste, and of course, nutrition.

• Roll carrot or apple pulp into little snack balls. Use a dehydrator or low-temp oven to bake these balls.

• Add fruity pulp to your granola bars for a natural and nutritional sweetener, and quit spending on expensive store-bought natural sweeteners.

• Bake pulp crackers using a dehydrator or oven on 140°F. Spread vegetable pulp thinly on a lined baking sheet and bake for around 12 hours, until dry and crispy. You can finally go gluten free and have your crunch, too.

• Make vegetable soup by tossing your leftover vegetable juice pulp into a large pot. Add minimal water, herbs, spices, plus chunks of meat.

• Add to stuffed chicken’s filling. Pulp of carrots, greens, herbs, onions, and beets works great.

• Make veggie pancakes. Play around with amounts, adding flour, eggs, and spices to the vegetable pulp, and prep as you would regular pancakes.

• Use greens, herbs, carrots, and beet or tomato pulp as a pizza topping. After spreading the tomato sauce, sprinkle vegetable pulp before adding other toppings. Feeling bold? Use fruit pulp as well!

• Make gluten-free pie crust for your pizza! Combine vegetable pulp with an egg and spices and press into a round metal pan.

• Add vegetable juice pulp to your meatball mixture. Your kids will never know the difference.

• Add pulp to mashed potato to give it a fun color. Try it with carrot or beet pulp. Onion, garlic, parsnip, and kohlrabi work as well.

• Use vegetable pulp in your stir-fry to add some bulk.

• Sneak some pulp into lasagna right over the sauce for extra nutrition!

• Bake a juice pulp quiche! Put vegetable pulp over a dough, add and egg and spices, and top with cheese.

• Softer fruits tend to yield wetter pulp. Use that wet pulp to make ice pops. Combine pulp with some water and some fruit juice for flavor. Fill popsicle molds or cups and freeze. Delicious!

• Nice cream with juice pulp: blend two frozen bananas with a half cup of fruit pulp. That’s it! An awesome, all-natural, healthful dessert.

• Make carrot cake with carrot juice pulp. Add pineapple pulp for extra flavor. Dial up on wet ingredients to add moisture to the cake, being that the carrots are joining without their juice.

• Make gluten-free “breadcrumbs.” Use a dehydrator if you own one to dry out vegetable pulp. (Try your oven on a low temperature for several hours to yield similar results.) Use to break chicken cutlets and fish.

• Into gardening? Use leftover pulp as compost to nourish and fertilize the soil.

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So they say...

Quotes culled from challenge participants not featured in this article:

“

While I didn’t lose weight, I have most definitely gained energy! Oh, and the most beautiful orange-ish tint on my skin from too many carrots!

“

I really enjoyed participating in the experiment but hated the part of constantly washing the juicer. I saw a funny quote: ‘All the years in life you gain by juicing, you lose by washing the juicer.’

Sorry, so true!

“ “

Awesome experiment, except for all the fruit flies buzzing around the juicer all day.

Haven’t been that good in cleaning it all the time…

My entire family enjoyed drinking juices each morning. Apple juice for the kids, carrot and grapefruit juices for the teens, and green juices for my husband and me.

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Here are some benefits of consuming juice in the morning—green juices in particular.

Quick and sustainable energy: Because juicing extracts juice from the fibrous parts of the plant, the juice offers nutrients that can hit your bloodstream within 15 minutes on an empty stomach.

Gimme a break: Green juices contain a lot of enzymes that help your juice get digested. Your body appreciates the break from constantly secreting enzymes and digesting food. That alone gives your body energy! No effort required, plus all bonuses.

Bioavailability: The first thing you eat in the morning counts triple as much as what you eat later. Your empty stomach readily absorbs the first thing it comes in contact with. Let it be green juice with all those amazing nutrients.

Curbed cravings: Green juice is loaded with good-for-you vitamins and minerals, satisfying your hunger in the morning and helping you experience less carb cravings (which is not the case when drinking fruit juice, by the way).

Three good rules to remember while juicing:

Mindy Winkler, a challenge participant, shares:

• Organic is better than non-organic

After discovering how many participants experienced issues while juicing (and dropping out of the experiment), I’d like to share an important piece of information.

You knew that one, didn’t you? Organic fruits and vegetables are better than their non-organic counterparts. But they’re expensive! And you can say that again! There are certain fruits and vegetables that are more important than others to consume in the organic form, so if you want to vest your monies somewhere (and not everywhere), purchase organic of these: apples, grapes, celery, bell peppers, nectarines, cucumbers, potatoes, cherry tomatoes, blueberries, hot peppers, lettuce, snap peas, peaches, and spinach. Wash nonorganic produce well. Scrub peels under a stream of water, and if dirty, remove peels.

Anyone who starts juicing is giving their body the ability to wake up and start taking care of itself—of things that have been neglected. Unhealthy eating habits put the body to sleep.

Therefore, many times people quit trying because they’re experiencing discomfort, saying it doesn’t work for them, while in reality, the body wants to right itself and keep going through the journey to health and wellness. Many can benefit from individual guidance on how to achieve this. From experience I speak!

• Vegetables are better than fruits Fruit juices are refreshing and sweet, but vegetable juices are healthier than fruit juices. Juice mostly vegetables, adding some fruit for taste.

• Variety is better than the usual Juicing allows you to utilize a range of different fruits and vegetables instead of sticking to the same old, same old. Take advantage and give your body nutrients it normally doesn’t get.

Juicing leaves is challenging as much goes directly toward the pulp bin. To counteract that, roll leaves into balls and put through the juicer followed by a firm fruit or vegetable.

Join the 19-day Mindful Eating Challenge, a non-restrictive way of eating that may help you shed pounds, slated to begin right after Sukkos. Email libby@wellspringmagazine.com to join.

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

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

WELLSPRING / ELUL 5782

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r e h t o n A v

Cup of Tea with

Dr. Jacob Freedman Dr. Jacob Freedman OCCUPATION: Psychiatrist and mental health advocate SINCE: 2009 LOCATION: Jerusalem, Israel, and international virtual practice PASSION: Helping people reach their full potential; helping families realize that even if life doesn’t turn out the way they wanted, it can still be beautiful. Trying to practice what I preach— making sure that I get adequate exercise and sleep.

HE WISHES PEOPLE WOULD KNOW THAT: They’re not alone. One in three people will have a mental health or addiction issue at one point in their life.

by Shiffy Friedman WELLSPRING / ELUL 5782

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A

All the way back in issue 27, we met Dr. Jacob Freedman in this space, the psychiatrist and mental health advocate who arrived for our interview not through the elevator, but the stairwell—in jogging shoes. His white shirt is adorned with the straps of a sizable backpack, which I soon learn contains his tefillin, sefarim, and some other necessities. “One of the questions you sent me in preparation for this interview,” Dr. Freedman then offered, “was what I believe is the best medication for mental illness. Here’s my answer. It’s exercise.”

This effervescent doctor, whose love of life and mellow personality belie the psychiatrist stereotype by far, lives by his advice, as well. “I park my car at the outskirts of Yerushalayim and walk my way around town all day long.

Walking at a clipped pace is one great way to get the daily dose of exercise the body needs to maintain mental and physical health.”

In his desire to help as many people as possible, Dr. Freedman is eager to share from his wealth of knowledge on the important topic of mental health, and we’re quick to get started on the subject at hand.

“When I was a kid,” Dr. Freedman takes us back to when his journey toward psychiatry first began, “people used to ask me questions about getting out of trouble all the time.

They’d sit down on my couch and schmooze with me, jok-

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ingly calling me ‘the psychiatrist.’ Later, when I went off to medical school, I thought of becoming an obstetrician.

I found obstetrics to be a most beautiful, fascinating field and was looking forward to exploring the research in the field of reproductive infertility. But, when my wife gave birth during my third year in medical school, I soon realized that the lifestyle of being on call all the time would be too difficult if I wanted to be the kind of family man I envisioned and I aim to be today.”

Moving away from the demanding field of obstetrics, Dr. Freedman then opted to become a family doctor. “I envisioned that we’d live in a small community, and I’d be the doctor for everyone there, taking care of both babies and their bubbies. But, as I was preparing myself for that toward the end of medical school, I found that 10- and 15-minute sessions were too fast for me. I wasn’t interest-

ed in racing people through, in seeing twenty kids with earaches every hour. I realized that even though I would get to know the families, I would know them only superficially, and what I wanted most of all was a deeper connection with my patients.” Not surprising, for a people-loving person like Dr. Freedman.

“I love schmoozing with my patients,” Dr. Freedman shares. “When my supervisor advised that I become a psychiatrist, I gave the field a try. I enjoyed my rotation, and it was a good deal in terms of the lifestyle. I don’t have to rush through my Yiddishkeit, I can daven with a minyan every day, and I don’t have to give up on my role in the family while still maintaining a meaningful career in the mental health field.”

At the outset, Dr. Freedman thought he would engage in

research, but once he was done with his training at Harvard Medical School, he finally realized what his dream job would be: to sit with his patients and their families, to offer them answers and recommendations to their most pressing problems, and most importantly, to empathize and give them hope. Today, Dr. Freedman excels at exactly that—sitting with a patient and saying, “This is a terrible situation, but I love you and Hashem loves you too. I hope I’ll be a good shaliach for you.”

Having amassed a decade-plus of experience in the field of psychiatry, Dr. Freedman knows his stuff. When I ask him to name the community’s most prevalent mental health issue, he contemplates which one of a few to choose. “OCD in bachurim is definitely something people are starting to pay attention to,” he shares. “A young man who says Shema 35 times has a problem. He needs help.”

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However, Dr. Freedman is quick to point out how a secular psychiatrist who is unfamiliar with the nuances of our culture can get it all wrong. “When you take a bachur who spends 2.5 hours in the morning adjusting his tefillin to a secular psychiatrist, there’s a good chance he’ll say he’s normal due to a lack of understanding Yiddishkeit.

But when you bring him to me or another frum professional, and I hear that Shacharis takes forty minutes in his shul, I know something’s not right. Thanks to an understanding of his cultural background, it’s obvious to me that there’s a problem.”

There’s another benefit in seeing a frum specialist, Dr. Freedman points out. “He’ll also be more willing to listen to me because he feels I know where he’s coming from. Today, there are good, frum clinicians who have the ability to diagnose and treat, as well as to discern what’s culture and what’s pathology.”

Thankfully, Dr. Freedman reports, the awareness of mental illness is gradually seeping into the community. “As rabbis, rebbetzins, and community leaders become more understanding of what the signs and symptoms of mental illness are, they not only encourage their community members to seek treatment, but they also explain that there’s an achrayus according to halachah to accept psychiatric treatment and to realize that it’s hishtadlus.”

He’s happy to report that a number of very prominent rebbetzins have become licensed today because they see the need to help their community members properly. “The more we know about mental illness and how to identify it,” he notes, “the more we can decrease the stigma surrounding it. A frum person might say, ‘I’m a religious woman. How can I have a problem with painkillers?’ Or, ‘I’m a ben Torah. What will this mean to my father who’s a rav?’ But, the more people understand that mental illness happens, the more it will allow people to accept the need for treatment. And, the more people get treatment, not only will it save their lives, but the lives of their families too.”

To illustrate, Dr. Freedman shares a case of a woman who’s suffering from postpartum depression. “She’s not the only one who’s suffering,” he points out. “Her husband, her children, even her parents are in this too.

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and can’t provide for his family, it’s a problem for everyone involved.”

From his serious tone of voice, Dr. Freedman’s empathy with his fellow Yid’s desperate plight is apparent. “It’s sad when people don’t get treatment, especially since good, effective treatments that are backed by scientific research and are affordable and accessible do exist. And they can be provided by frum mental health clinicians. Baruch Hashem, there’s a lot of us out there.”

“One of the most frequently asked questions I get once I’ve made a diagnosis and given out the treatment plan is ‘What do we tell the kids?’”

Had Dr. Freedman been the stereotypical psychiatrist, his prescription for treatment would be “medication for all.” However, this consummate healer puts the patient’s recovery above all else. “There is no best medication,” he explains, “because everybody’s different. Every medication has its risks and benefits, and it’s often a question of balancing the pros and cons of every decision with each individual and their loved ones. However,” Dr. Freedman pauses for emphasis before continuing, “while there is no one right medication, there are, however, some wrong medications, specifically benzodiazepines (such as Xanax and Klonopin) and painkillers like Percocet. These are problematic medications for many people because they’re not long-term solutions and quickly become addictive with disastrous consequences. Baruch Hashem, the world is becoming more aware of their dangers.”

That being said, Dr. Freedman notes that there are some treatments that are effective for everyone, his favorite being exercise. “It’s free and available to everyone,” he says. “Research has found that in some cases, exercise is as effective as certain pharmacological treatments. While everyone should check with their doctor that cardiovascular exercise is safe and appropriate for them, doing 30– 40 minutes of cardio every day, such as fast walking or swimming, is exceptional both as a treatment and as a preventative strategy for staying both physically and mentally healthy.”

The passion exuding from his words clearly conveys that this is one of Dr. Freedman’s principles. “We have a chiyuv to do this,” he reiterates, “because Hashem gave us only one body and mind. I believe that if a person exercises, there’s a good chance they’ll lower their chances for depression, anxiety,

and other conditions. It’s associated with faster recovery and decreased symptoms, as well as improved cognitive functioning. I would dare to say that for most people with depression, if you can get them up and moving, they’ll feel significantly better whether or not they require intensive psychotherapy or the medication component to their treatment.” Because he’s working and learning so much, Dr. Freedman applies this advice to his life by walking everywhere—quickly.

“Sleep is also very important,” Dr. Freedman adds. “Most people need between seven and eight hours of sleep. Ensuring that you get the right amount of sleep is necessary for being able to work through the challenges of daily life, especially for people with mental illness. Good sleep hygiene such as turning off your phone and limiting technology before sleep is crucial.”

Having dealt with thousands of clients with various mental health issues, Dr. Freedman knows the gamut. “People should know that they don’t have to divorce a spouse with postpartum depression or OCD. A rebbi should know that a talmid who’s not coming to class because he’s in the shower a few hours a day is not engaging in this behavior because he doesn’t want to learn, but because he has a mental illness, and that there are treatments to help him out there.”

Thanks to his impressive Torah background and familiarity of the nuances of the community, Dr. Freedman has become the go-to psychiatrist for many askanim in the frum community. He presents his she’eilos to Rav Asher Weiss, shlita, and learns every morning in the Old City with Rabbi Lustig, the younger brother of Rebbetzin Henny Machlis, a”h, an “incredible human being.” And then, he’s off to his office to help people.

Diagnosing and treating mental illness is not all Dr. Freedman does. Dr. Freedman can’t stress the importance of mental health awareness enough, and he’s become an advocate on the topic over the years. “It’s out there,” he emphasizes. “We have an achrayus to help people get help.

This is eglah arufah stuff. If we’re watching someone spiral into depression, we have an achrayus as a community to recognize the signs and symptoms, and encourage the family to seek help.” This, he points out, is particularly pertinent in yeshivos, where bachurim are privy to the details of their roommate’s lifestyle.

“We want to be able to wholeheartedly say, ‘Our hands did not spill this blood.’ When someone’s not talking to their loved ones, withdrawing, crying, sad, not eating, up in the middle of night, recognizing the signs of depression can save their life.”

So what are the signs and symptoms of mental illness?

Hard to list them, says the Doc. “There’s depression in which the person can’t sleep, and depression in which all

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the person wants to do is sleep. Some depressed people can’t eat, while others only want to eat. Part of my job as a psychiatrist is to sort out what’s genetic, what’s discontent with the person’s current situation, what’s a feeling of being overwhelmed after loss, what’s dishonesty, and what’s the role of guilt, such as when a person did something bad they feel horrible about and have thus withdrawn into themselves. There are lots of D words, like discontent, disbelief, dishonesty, that are not necessarily indicative of a clinical depression or mental illness.”

If someone does recognize such symptoms in others, what are they to do? Stroking his beard, Dr. Freedman offers a contemplative response. “The main thing to think about is that if you have questions, it’s always best to ask someone objective. When we’re in a situation itself, we don’t notice whether things are wrong or right, because we’re in it. The objective person is like the grandparents from overseas who come visit the children and see how much they grew.

“A woman might not notice how her husband is progressively spiraling into depression, because although he’s out of bed for 5 hours a day today, he was out of bed for 5.5 hours yesterday. A parent might not notice that a child is paranoid and too scared to leave the house, and a sibling might not notice that a brother or sister is spending 3 hours in the bathroom, because last week it was 2 hours.

Essentially, when there’s a question, it’s important to ask someone objective, ideally a professional.

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comes from a specific shittah, and I don’t know if davening after 11 a.m. is okay for him, I’ll find out from someone in the community. For him it might be a bad sign, but for the next patient it might be totally acceptable and normal as can be.”

However, there are some symptoms that everyone should be aware of that require prompt attention. “If someone says they’ll hurt themselves or hurt someone else, or if someone says they’d be better off not living, and certainly if someone is actually hurting themselves or other people, it’s a serious problem. Also, if someone who has a known mental illness exhibits sudden changes in behavior, it’s a sure sign of something beneath the surface. It’s important for family members to know that a patient’s mental health team would always rather hear the family’s concerns before there’s a problem than after. Zerizus is crucial in these cases.”

According to Dr. Freedman, the key is to have an open discussion. “When there’s no open discussion, there are no solutions. On the other hand, when we talk about these pressing issues, we normalize them and provide hope to people who are suffering. It’s much harder to pick up the pieces than to have an open discussion about available treatment options before the situation reaches a critical boiling point.”

As part of his endeavor toward creating a greater awareness about mental illness, Dr. Freedman often lectures in various frum communities. His most recent project toward helping spread awareness—the reason for our second cup

they understand.”

In the appealingly written and designed book, Dr. Freedman invites children into the world of Uncle Baruch and his family, as they learn what’s going on with their mentally ill uncle.

That the book boasts an endorsement from the late Dr. Abraham J. Twerski, z”l, means so much to Dr. Freedman.

“Right before COVID, I went a number of times to Rabbi Twerski to ask him public health questions. And then, about two to three weeks before he was niftar, I asked him about this project. ‘Just get this book out,’ he urged me.”

Not surprisingly, Dr. Freedman’s manuscript was accepted by Menucha Publishers, which has exhibited its sensitivity to mental health by putting out many of Rabbi Twerski’s books. Enchantingly illustrated by Mira Simon, the book exudes positivity and understanding, portraying the truth about mental illness in an honest and pleasant manner.

At the end, the book features ten discussion questions for parents to ask their kids in order to start a healthy conversation on the topic, like “How do you think Uncle Baruch feels about his nephew?”

of tea interview—is his brand-new children’s book, Me and Uncle Baruch, published by Menucha Publishers.

The impetus behind the upbeat, easy-to-read book?

“One of the most frequently asked questions I get once I’ve made a diagnosis and given out the treatment plan is ‘What do we tell the kids?’” Dr. Freedman asserts. “I don’t ask, ‘Do you have any questions?’ only, ‘And what questions do you have?’ which conveys that questions are expected, and the question that inevitably comes up is ‘the kids.’ ‘How do we explain to the brothers that Mordechai is in the hospital right now due to mental illness?’ How do we tell the kids that their mother or father is not well, but not in a way that they’re used to thinking about illness?”

Dr. Freedman’s been wanting to write this book for a long time—he actually wrote its first version in 2011 with Dr. Ken Duckworth, one of his mentors. As the founder and director of NAMI (National Alliance on Mental Illness), he runs one of the largest mental health organizations in the mainstream world. Thanks to his organization, people can call anytime to get support, and they also lobby with the government to get more resources for families who are struggling. They do a lot of family-to-family work and provide guidance for those who’ve just been diagnosed and beyond. “During my training with him,” Dr. Freedman relates, “Ken would always urge me to bring more awareness to my community. ‘Translate it into Jewish,’ he would joke. Me and Uncle Baruch is that ‘Jewish’ translation, a children’s book that offers culturally sensitive information, that talks to the children of our community in a language

Dedicated in memory of Dr. Twerski and Dr. Freedman’s own uncle Baruch ben Dovid, z”l, Dr. Freedman believes this book can make a profound difference not only in children’s lives, but also in the quality of life for those with mental illness. “I had an Uncle Baruch, who had his challenges. He had a tough life, and at one point my father let him live with us. When people ask me why I became a psychiatrist, I say this was a big part. Thanks to their awareness, my parents were able keep our uncle out of the hospital and off the streets.

“The more the community as a whole understands mental health, the more we can keep these members of our community in a familiar, loving environment. My rosh kollel, Rabbi Naftoli Bier, used to pay a mentally challenged person whom we’ll call Mr. Levi every day to buy him a carton of milk. Why did he do that when he could obviously have gotten milk many other ways? ‘Because Mr. Levi doesn’t have anyone who’s mechabeid him,’ he’d tell us. Every human being wants to feel valued. This is how he could feel like a meaningful person. This Mr. Levi didn’t have a family, but we were his family. My kids would call him Uncle Avrohom. When people would ask him what he does, he’d say, ‘My name is Avrohom and I work for Rabbi Bier.’”

Mental health awareness also allows for earlier intervention, which can often preempt the need for hospitalization. We always want to engage in proactive, as opposed to reactive, treatment in dealing with any issue, especially in the area of mental health. “When we educate ourselves and our children on the subject, and we embrace it as a situation that Hashem sent our way, we can deal with it in a most effective, positive way.”

Dr. Freedman can be contacted through Wellspring.

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JAW

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R

B

REA KE

I THOUGHT THE PROCEDURE WOULD FINALLY BRING AN END TO MY AGONY, BUT IT WAS ONLY THE BEGINNING. AS TOLD TO ROIZY BAUM

“This really hurts,” I told my husband over supper, while massaging the back of my mouth with my tongue. It was probably the first quiet hour of the day, and for a change, instead of focusing on everyone else, I had a few minutes to think about myself.

“Didn’t you say you wanted to take care of it right after the baby?” my husband asked. “And the soup is delicious, by the way.”

I filled my bowl for the second time, opting for liquids again. Solids were just too big of a chore to consume.

My wisdom teeth had already been bothering me for months, but I kept putting off the dental procedure because it involved imaging. Now that our baby was five weeks old, the timing seemed right. “I should really get

them pulled now,” I agreed, thinking about all the other after-the-babyis-born stuff that still needed tackling. “I’ll start my research first thing tomorrow after the kids leave for school.”

When it comes to researching, I take my job very seriously. Even before straightening the rooms, I started gathering information, and after too many phone calls to count and a referral from Refuah helpline, I narrowed down my options to one local oral surgeon.

“Come in tomorrow,” the secretary instructed.

Expecting to feel woozy, I booked a baby nurse for the following night.

While I was geared up for a not-sofun experience, I went into it with a positive attitude, confident it would finally bring me the relief I was

seeking.

When I got to the doctor’s office the next day, wads of cash in my pocket (a cash-only doctor, of course), the surgeon took one look into my mouth and said, “Your tooth is really infected. We can’t pull it out just like that. Surgery is required.

When would you like to schedule it?”

“Now?” I half-said and half-begged.

The doctor was surprised. “Are you sure you want to do it right now?”

I was more sure than ever.

“You’re five weeks postpartum,” he reminded me, “but if you want do it, let’s go.”

After a two-hour wait in the waiting room, I was finally summoned in. Why I chose to watch the doctor work is beyond me, but I saw him

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pulling my tooth with something that resembled Goliath’s sword. The gush of blood was intense, but when it was all done, I felt like a free bird, with the back of my mouth no longer painfully weighed down by an unwelcoming obtrusion.

The next morning, trouble started brewing bright and early. Instead of feeling better, I felt awful. Every few minutes, an agonizing shooting pain attacked me. The pain was so intense that I found myself screaming, “I can’t bear it!”

At my husband’s urging, we returned to the doctor.

“Dried socket,” he announced as he peered into my mouth. He explained that because my wisdom tooth had been very deep, there was now a vacuum in my gums. “As long as you’re treating it,” he reassured me, “you should be on the road to recovery. Continue taking your painkillers.”

I continued fighting the pain for two days straight, and when it was still unmanageable, I barged into the doctor’s office again. Luckily, it was only a 15-minute drive from my house.

“I told you it would be painful,” the doctor stood his ground. “What did you want me to do? Skip it?”

I refused to go home without some pain alleviation, so the doctor applied medication directly onto the affected area. I gagged over its taste but looked forward to feeling relief.

“Come back to me if you feel you need another dose,” he offered.

I couldn’t take very strong painkillers because I was nursing. I was barely sleeping and eating; I couldn’t even think.

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I went back a third time. This time I was adamant. “I’m not getting out of this chair until you tell me what’s wrong with me. This doesn’t make any sense.”

The doctor agreed to take a scan.

After what felt like an eternity, he returned. “Okay, so I have good news and bad news. The good news is that the hole from your extraction is healing nicely.”

“And the bad news?” I wasn’t sure I wanted to hear the reason for my excruciating pain.

top dollar and wanted to try a dentist who would accept my insurance.

Fortunately, I got an emergency appointment right away. But then another issue came up. “We can’t even take X-rays,” the nurse began, “because you can’t open your mouth wide enough for us to see what’s going on.”

Armed with a prescription for antibiotics, I was scheduled to come back in two days. We were hoping the swelling would lessen by then and I’d manage to open my mouth.

“I TOLD YOU IT WOULD BE PAINFUL,” THE DOCTOR STOOD HIS GROUND. “WHAT DID YOU WANT ME TO DO? SKIP IT?” “The bad news is that you have a deep root canal in the next tooth, which must be causing you all this pain.”

“Now what?” I asked, nearly in tears.

“Go to a root canal specialist today,” the doctor advised.

Which competent dentist misses something as obvious as a root canal the first time around? For this reason, I wasn’t ready to follow this doctor blindly. Plus, I had already paid

Until my appointment, I survived on Jell-O and farina, but who needs food when you’re barely pushing through the day?

To my dismay, the dentist could not get my mouth open wide enough for him to see what was going on.

I left the office a mess, crying the whole way home. This oral pain was consuming me. Would life ever be normal again?

That night, I cried myself to sleep.

Motrin was doing nothing to soothe the agony. It was time to pull more

cash from our savings, this time for the root canal specialist.

The next day, after examining the area, the specialist repeated exactly what I had been told a few days before. “I can’t do any work for you because you can’t even open your mouth.” Then he stopped to assess the situation. “But you shouldn’t be crying from a root canal of this sort. The reason for the pain must be something deeper.”

I was fed up. “How can you tell me that?” I asked, incredulous.

ABOUT TMD The temporomandibular joint (TMJ) is the joint that connects the mandible (lower jaw) to the skull. The joint can be found on both sides of the head in front of the ears. It allows the jaw to open and close, enabling us to speak and eat.

Problems with the jaw and the muscles in the face that control it are known as temporomandibular disorders (TMD). You may have heard them wrongly called TMJ, after the joint.

The cause for TMD isn’t clear. Dentists believe symptoms arise from problems with the muscles of the jaw or with the parts of the joint itself.

Injury to the jaw, the joint, or the muscles of the head and neck can lead to TMD. Other causes include the following: ⇒ Grinding or clenching the teeth, which puts a lot of pressure on the joint. ⇒ Movement of the soft cushion or disc between the ball and socket of the joint.

The specialist left the room to call my oral surgeon. He returned a few minutes later. “Okay, so the oral surgeon you are using is very competent. We discussed your case.

There’s nothing I can do for you.” He explained that I was clearly suffering from dry socket. It was true that I also needed a root canal, but that would have to wait until I could open my mouth.

⇒ Arthritis in the joint.

“I’ll need to give you steroids,” the doctor concluded.

⇒ Problems when trying to open the mouth wide.

So there I was being a big girl—paying for two procedures out of pocket, not tearing every strand of hair out of my head from agony, and now doing everything to take care of my root canal (steroids, for example).

⇒ Clicking, popping, or grating sounds in the jaw joint when opening or closing the mouth or chewing. This may or may not be painful.

From the minute the steroids kicked in, I felt like a different person. Unbelievably, I almost forgot about

⇒ Stress, which can cause one to tighten facial and jaw muscles or clench the teeth.

What Are the Symptoms?

TMD often causes severe pain and discomfort. It can be temporary or last many years. It can affect one or both sides of the face. More women than men experience TMD, and it’s most common among people between the ages of 20 and 40. ⇒ Pain or tenderness in the face, jaw joint area, neck and shoulders, and in or around the ear when chewing, speaking, or opening the mouth wide. ⇒ Jaws that get “stuck” or “locked” in the open- or closed-mouth position

⇒ A tired feeling in the face.

⇒ Trouble chewing or a sudden uncomfortable bite—as if the upper and lower teeth are not fitting together properly. ⇒ Swelling on the side of the face Source: WebMD.com

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ARMED WITH A PRESCRIPTION FOR ANTIBIOTICS, I WAS SCHEDULED TO COME BACK IN TWO DAYS. the whole tooth saga. But the joy was short-lived. Just a few days later, the pain started shooting again.

I was banging on the wall, jumping up and down, screaming and yelling.

I’d never experienced such unbearable agony before. Then, without warning, the entire side of my mouth, extending toward my ear, started throbbing with pain. I felt like someone was pushing a dozen sharp edged Q-tips deeply into my ear. With no better alternative, I wrapped a blanket super tight around my face and left it there until the morning.

That’s when the situation took a turn for the worse: My mouth completely shifted. My back teeth moved behind my front teeth, and my front teeth moved behind my back teeth.

I was only able to open my mouth enough to let the tip of my index finger in. I couldn’t eat, so my baby wasn’t getting any nourishment either. There I sat, sapped from my last few ounces of energy, my tears mingling with those of my almost twomonth-old miserable newborn.

The pain was so intense I couldn’t even talk. It was like a weeklong labor. My husband called the oral surgeon who offered to come in on Sunday for me. While the gesture was nice, it was also a red flag. Obviously, something had gone wrong if he was willing to extend himself so.

Shabbos was a haze of terrible pain

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and more pain. When I thought it couldn’t get more agonizing, it did.

On Motzei Shabbos, I begged the urgent care to give me the steroids the oral surgeon had prescribed for me. They gave me enough for one night.

By Sunday night I was back to hollering again. Despite the high doses of pain relief medication, I was feeling no respite from my pain whatsoever.

Finally, we got a number of a specialist who was both an oral surgeon and a root canal specialist. My husband placed the call with me whimpering in the background. He explained to the surgeon/specialist that I was unsure where the pain was coming from—was it the dry socket or the root canal? Then, I took the phone from my husband, and through my gnashed teeth, I spoke the first few words in three days. I begged him for help. “You must help me. You must! I’m losing it!”

I got an appointment for the next morning at 8:00. My husband called my mother, who readily agreed to take over the household at 7:30 a.m.

There I was, shivering and crying at 8:00 a.m. in some random office. I could not even put one foot in front of the other, that’s how weak I was.

As the first patient of the day, I went straight onto the chair. “Something more than a dry socket and

root canal is going on here,” the specialist said without an introduction.

In a low voice I begged him through my clenched teeth, “Knock me out, do what you need to do, and I want to go home like the normal person I was a few weeks ago.”

He called another colleague for an opinion. “Yes, the wisdom tooth is drying up and yes, there’s a root canal there. And yes, still no reason to be in such pain.”

Then the colleague had a lightbulb moment. “Maybe there’s something going on in your ear? Perhaps an ENT can help you.”

Exasperated, I left a pile of cash on the secretary’s desk and exited the office to the car. My husband secured an appointment at an ENT who told me to come right in. He then drove me to the nearest ENT. “Please tell me I have an ear infection,” I whispered to the ENT who expressed his surprise at my state of desparation rather openly. “Please, please.”

He apologized that I didn’t have an ear infection and prescribed a high dosage of medication.

We went straight to the pharmacy to pick up our prescription. The minutes standing in the pharmacy felt like hours. I stood between the aisles of toothpaste and shampoo crying my eyes out. Concerned shoppers stopped to ask if I was okay. I didn’t even have the energy to shake my head to the left and right. I was really not okay.

The receptionist observed me and tried rushing the pharmacist. When the medication was finally ready, the receptionist ran over to me with it and a cup of water. “Take this and you’ll feel better in twenty minutes.”

At that point I knew I must be at

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

!‫ַא געזונטן זומער‬

the end. It really couldn’t get any worse. My mother prodded me to eat and stay hydrated because I was wilting away. She came every morning with fresh food and sat with me until I finished eating. I was taking meds, drinking shakes, sipping soups and because I was conscious to eat, I was feeling a bit stronger.

NE W!

My family was super supportive throughout, lending a helping hand wherever it was needed. People were calling with their concerns and sympathy, but I had no energy to pick up the phone. I did, however, take every opinion into account. Who knew? Maybe someone had been through the same ordeal and could shed some light? Like a Heaven-sent angel, an old friend of mine told me about one ENT that I had to try. “He’ll be able to diagnose you. You’ll see.”

Sure enough, Dr. Must-Try ENT looked at me and said, “No doubt, lady. You have TMD.” He explained in laymen’s terms (see sidebar for more details) that the oral surgeon had disconnected the joint.

“He must’ve cracked it open.” He clarified that if I’d had no prior problems with TMD until my visit to the dentist and began experiencing symptoms only after being treated, the dentist was very likely at fault.

“What should I do now?” I asked between tears.

“I’ll help you get an appointment at a TMD specialist,” the ENT said.

The next morning found me at a doctor’s office again.

Once again, I paid cash, this time to a balding, whitehaired specialist.

He confirmed Dr. Must Try ENT’s diagnosis. “Not much to do about it. It’ll go away slowly,” he said, waving his hand.

In his office, I only managed to open my mouth until the end of my fingernail, so the specialist gave me a list of exercises to do. I practiced them religiously, and every day I managed to open my mouth just a bit more. I also had to work on opening and closing my mouth properly.

Slowly but surely, I was getting back to myself. The Friday after everything settled, I called my mother-inlaw. When she heard my voice, it was her turn to cry— from joy. She hadn’t been able to speak with me for three weeks.

My sister invited my kids to her home for Shabbos.

“Let me take them and you relax.”

“I’m so done with being sick,” I said. “I’m joining my kids.”

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THE FUNCTIONAL DIETITIAN

The Mediterranean Diet: New Arsenal in the Fight Against Crohn’s Disease?

By Tamar Feldman, RDN, CDE

The Mediterranean diet, arguably one of the healthiest diet protocols that exists, now has another benefit to add to its already impressive list: a reduction of symptoms for sufferers of Crohn’s disease. The Mediterranean-style diet is known for its overall health benefits and has been linked to reduced all-cause mortality and lower instance of diseases such as cancer and heart disease. However, prior to the recent study completed in 2021, it had never been studied in relation to IBD. 90

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DINE-CD (Diet to INducE Remission in Crohn’s disease) was the first ever national study of diet interventions to manage Crohn’s disease symptoms. It was a randomized clinical trial that compared the Specific Carbohydrate Diet (SCD) to a Mediterranean diet in individuals with mild to moderate Crohn’s symptoms, and measured quality of life improvements as well as lab markers to assess improvement.

After six weeks, roughly 43 percent of patients following a Mediterranean-style diet and 46 percent of patients following the SCD achieved symptomatic remission. At week 12, differences between the two diets remained statistically insignificant, but while lab markers measuring inflammation were statistically not changed from either diet, the fact that participants achieved symptomatic remission is still significant, and indicates that the diet can be implemented as part of broader medical interventions to manage Crohn’s disease.

The study authors concluded that due to the greater ease of following the Mediterranean Diet and other health benefits associated with it, it may be preferred over the Specific Carbohydrate Diet for Crohn’s patients with mild to moderate symptoms.

I had suspected this for a while. In fact, prior to the official study, due to the limited evidence already pointing in that direction and the Mediterranean diet’s known anti-inflammatory benefits, I had been utilizing it (with a disclaimer) for Crohn’s in my practice with excellent results. It’s always great to prove what we suspect though with hard data, as clinical practice needs to be guided by evidence rather than limited data or anecdotal accounts.

recommended consumption limited. In practice, I advise only four eggs per week, and poultry (white meat only) at most three times per week in 4–6-ounce portions. Dairy is also limited; I advise no cheese at all—or at most 2–3 ounces of reduced-fat cheeses per week—and low-fat or plain yogurt only, at most 6 ounces daily.

While the diet may take some time to get used to for those coming from the standard American diet heavy on animal protein and dairy, I find that most individuals adapt quickly and learn to enjoy their lighter food and how it makes them feel. The key is to start slow, for example, initially modifying one or two dinners per week to Mediterranean style, and gently increasing as you get used to it.

Super-Easy MediterraneanStyle Bean Chili Serve on top of brown rice, quinoa, or grain of your choice.

3 Tbsp extra virgin olive oil 1 red pepper, diced 1 green pepper, diced 2 celery stalks, diced 1 small onion, diced

How to Plan a Mediterranean Diet The foundation of the Mediterranean diet pyramid should include minimally processed whole grains, legumes (such as beans, split peas, and lentils), nuts and seeds (initially ground rather than whole for Crohn’s disease sufferers), a large variety of fruits and vegetables, and herbs and spices. Olive oil (cold-pressed virgin) is used liberally in food preparation and may be a strong contributing factor to the anti-inflammatory properties of the diet.

Fish accounts for the second tier of the pyramid and is eaten often (daily or at minimum two to three times per week), while eggs and poultry are on the third tier, with

2 cans kidney or black beans, rinsed and drained Chili powder, to taste 1 15-oz can tomato sauce ¼ cup water Heat oil on a low flame in a skillet or small pot.

Add diced veggies and cook 5 minutes, stirring.

Add in beans, tomato sauce, water, and chili powder. Heat on low-medium flame for 10 minutes. Enjoy!

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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MEDICAL SAGA

Kisharon Ad

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WELLSPRING / SEPTEMBER 2022

DIY

y g r e n E y a r p S

By Miriam Schweid

Are you having a hard time waking up on time for school or work? If you or your kids would you like to extend your summer vacation indefinitely, try this energy spray to get you moving quickly. Freshens the environment and helps clear your brain.

In a 6 oz bottle combine: 20 drops peppermint oil 10 drops grapefruit oil 10 drops rosemary oil

Shake well and spray in your room, office, or car.

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WHERE THE HEART IS ,,

What does home mean for you?

,,

4 TIPS TO HELP YOUR CHILD OVERCOME BACK-TO-SCHOOL ANXIETY

OT@HOME

4 Ways To Help Your Child

Overcome Back-toSchool Fears & Anxiety

by Miriam Frankel, OT 96

WELLSPRING / SEPTEMBER 2022

The new school year may be an exciting time, but there are children who await it with anxiety and trepidation rather than excitement and anticipation.

Parents may sometimes spot symptoms in their child in the days leading up to the new school year, such as stomachaches, aggression, defiance, regression in behavior or an increase in sibling rivalry. They may wonder why their child is acting out after such a fun summer. Often the cause behind these symptoms may be the result of too much unstructured time, back-to-school anxiety, or perhaps a bit of both.

As a parent, you can provide your child with the reassurance he needs in several different ways. Here are four ideas:

Give your child close physical contact more than usual during this anxious time. You can hold them, put an arm around them, or just sit close together so that your arms or thighs are touching theirs and they can feel your presence.

You can utilize this time together with your child to plan out what will happen on their first day back: what time they will leave the house, who will take them to school, which classroom will be theirs for the year, etc.

Often the child may still experience some anxiety at the impending unfamiliarity. You can suggest that he hold something in his hand on the first day.

This is helpful especially when facing a new situation as it inhibits the Moro Reflex—our startle response. The item can be anything that is easy to access, such as an eraser or a water bottle.

A water bottle, especially one with a straw or sports cap, is a useful item for your child to have handy throughout his first few days. This is because the suck, swallow, breathe process involved in drinking helps to soothe and regulate a child from his anxious state to a calmer state of arousal.

As a parent, it can be difficult to send a child off to school when he’s feeling anxious. The bonding time you spend with him, validating his feelings and providing helpful tips, goes a long way in boosting his confidence on that big day.

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 platformBloom, where parents, caregivers and educators can access the tools they need to help their struggling children, be it 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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are we

there yet?

I looked at my beautiful little girl who would likely never talk, walk, or even hold a pencil, and wondered how I'd pick up the broken pieces, all on my own.

As told to Libby Silberman

next month in wellspring a new serial diary

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How to give our children the sense of “home” they crave even when they’re away from our four walls.

By Shiffy Friedman WELLSPRING / ELUL 5782

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After weeks or months of sticking around base, many children will once again transition back into spending many hours away from home, sitting at their desks. The older ones may even be starting their new zeman or semester miles away from home. But just because their physical location is distant from the environment that feels so comfortable and familiar—the smells and flavors and sights of home—kids can be made to feel secure and “at home” no matter where their school bus takes them.

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All the Way to the Heart

When my older kids were still very young, a friend introduced me to an excellent book called The Kissing Hand, by Audrey Penn, that has since become a household codeword. “Kissing Hand, Mommy,” my kids remind me before they leave for school. On the mornings that I walk them, before we each go our own way, the Kissing Hand ritual takes place discreetly and quickly right there, at the street corner. And my daughter’s teacher reported a while ago that she’s seen my two girls carry on the tradition in the school hallway, before they each make their way to their own classroom. (Can you tell they’re not teens yet?) There have been times when an older child who already made their descent to the lobby will ride all the way up in the elevator “because I forgot the Kissing Hand.”

So what is this magical ritual that gives the kids so much they almost can’t leave home without it? It’s very simple—the mother plants a kiss in the child’s palm, and the child reciprocates for the mother. Both shut their palms tight for a moment or so, relishing the gift of each other’s love that will accompany them throughout the day. When I first introduce the Kissing Hand to each child, we discuss the warm, fuzzy feeling that travels all the way from our palm to our heart, and that’s the feeling we want to preserve throughout the day, even when we’re not in each other’s presence. And every time a child feels homesick or in need of a sense of home, they can simply bring their palm to their face and feel a rush

of love and comfort that has been imprinted.

In the enchanting book that inspired our daily ritual, young readers are introduced to Chester, a very sad raccoon who has a hard time leaving his mother’s side to attend school. In order to comfort her child and help ease his way out of her home, the mother raccoon shares a family secret: the Kissing Hand ritual. His mother kisses the center of his palm and tells him that “whenever you feel lonely and need a little loving from home, just press your hand to your cheek and think, ‘Mommy loves you. Mommy loves you.’”

With the fuzzy feeling in his heart, Chester is finally ready to leave his nest.

Interestingly, the delightful book was inspired by a scene the author witnessed while on a train ride in Wheaton, Maryland. Penn watched as a mother raccoon placed its nose on a baby raccoon’s paw, and then the baby raccoon placed its paw on its own face.

The park ranger explained that the purpose of the ritual was to transfer scent from the mother to the baby so that the baby could recall the mother’s scent by bringing its paw to its face.

Through this ritual, or any bonding experience that parents enjoy with their child on a steady basis, the children are left feeling that they’re carrying a piece of their parents’ love in their heart—and that they too are in their parents’ heart even when they’re apart.

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There's More

The Kissing Hand ritual is one excellent technique to help not only kids with separation anxiety but all kids who want to feel their mother’s love throughout their long day away from home— which is all kids, period. But it’s just one ritual, and it might not go over that well once the kids get older. One way to infuse a child with our love in a more mature version is placing our hand over the child’s head and giving them a berachah before leaving the house. Another is to write cute little love notes and put them in the child’s bag or lunch box. My kids, for example, really appreciate when I take the extra second to paste a “Homemade with Love” sticker on their lunch bag, especially when I add a few words of my own to make it more personal. Older children may appreciate having the parent walk them to their bus or down the block, especially if the leave to school way earlier than their siblings. Finding a means through which to express our love in a small yet meaningful way that resonates with the child enables them to carry a feeling of home wherever they go.

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A Human Need

Hakadosh Baruch Hu implanted in every human being a powerful need to feel at home, to feel secure in his surroundings. We draw a sense of comfort from the familiar, oddly even if the familiar is in some way less pleasant, aesthetically pleasing, or comfortable. The native Hungarians who fled their blood-drenched country, for example, still relish meeting a fellow Hungarian and conversing in their native tongue so many decades later.

As a native New Yorker who’s merited to be living in Eretz Yisrael for over a decade, it’s still a question I get often when I’m visiting my hometown: Don’t you feel like an alien there? The questioners have a point. There are times when I do. As much as Eretz Yisrael is home for every Yid, there’s something about the familiar, the place where we were raised—its culture, its nuances, its everything.

There’s something to be said about the familiar, and acknowledging that we have this need gives us a place to understand ourselves when we find being a transplant challenging.

On a recent plane ride with our family, I watched as our baby slept contently on my lap. This little infant was completely clueless regarding his location in space, hovering thousands of feet above sea level, being carried from one end of the world to another (well, almost).

“He personifies kagamul alei imo,” my husband reminded me as we marveled at his sense of peace (while the older kids kept asking, “When are we getting there???”). To him, all was good.

This is exactly the feeling David HaMelech describes in Tehillim (131:2), the feeling he merited to experience— one that those who truly trust in Hashem are zocheh to. Like a suckling in is mother’s arms, they experience a sense of “I’m at home wherever and whenever,” because they know and feel that Hakadosh Baruch Hu is lovingly carrying them. Those who live with this sense of bitachon may find themselves in the most challenging of places, whether in a hospital ward or prison cell, but they always feel at home, in the secure embrace of a loving Father.

At the same time, the more we feel at home in our new surroundings—mainly by feeling secure with our own sense of self, the more easily we’ll be able to let go of this desperate yearning to be connected to what was once home and to embrace the new one Hashem has in mind for us.

Always at Home

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We asked a random sampling of individuals:

What is Home for you?

Here are 30 responses.

The place where I can return to after a hot day, get into comfy clothes and a snood, and just plop onto the couch for an indefinite amount of time.

For many years after I got married, I’d say, “I’m going home for Yom Tov,” and other statements like that, referring to my childhood home as “home.” About ten years after my wedding, I experienced a watershed moment when I realized that those days had finally come to an end. I finally said, without concentrating on it, “I’m going to my parents’.” Home was with my husband and kids, baruch Hashem.

Home is the place that always smells of Mr. Clean and always, always has a pot of something cooking on stove. Bonus points if it’s vegetable soup.

Sadly, the place where I feel comfortable raising my voice.

(Is that my true colors?)

Home is a happy place where I hear the cheerful banter of young children.

When I first moved to Eretz Yisrael, I shlepped along a few suitcases filled with foods that felt familiar and homey to me. Nowadays, when I come back after spending time with my family in the States, I don’t even make a grocery stop before I leave. I no longer need what was once familiar to feel at home in my own little space.

I feel very much at home without them, even with (gasp!) Israeli ingredients. I don’t serve gefilte fish balls just yet, but my salmon is seasoned with Israeli black pepper.

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As a teenager, Home was a very tense, unpredictable place to be. I thank Hashem every day that for my children, Home means something else entirely. I can’t stop counting my blessings.

Home is a place where I can just be.

My foam bed and frum neighbors. When I went to my parents’ house a few years ago after not being there for 10 years, I hated the jumpy springs of the American mattress and missed my Israeli foam hard one. Really! Also, my parents don’t live in a frum neighborhood. When I visited, I didn’t feel comfortable taking an early morning or last night walk…It definitely didn’t feel like “home” anymore!

I remember the first time I actually enjoyed drinking my coffee a few days after I got married. The first few days, I had been so focused on myself and my brand-new husband that I couldn’t relax fully. Once I had my regular morning coffee, with all the “feels,” I knew this was home…

The only thing that helps is time. I find it takes me about a month to feel at “home” in my new apartment. Speaking from experience— we moved three times this year and will be moving again very soon…

Home is when you finally think your apartment with bumpy walls and speckled floors is beautiful!

When I was stuck in my parents’ home during COVID, and my desperation to return to our home in Yerushalayim grew by leaps and bounds every day, I knew that Eretz Yisrael was finally home.

Home is where I’m comfortable sitting with my feet up on the chair. Currently that’s my home and my parents’ house…After all these years of being married, my parents’ house is still also my home!

For me, the first time after my wedding that I felt like my house was home was when we were starting to think about moving to Israel. This was about eight months after I got married, and even though I loved my apartment, my parents’ house just felt more homey. Then, when we were starting to look for apartments in Israel, it just hit me that I loved my apartment—it was our home. How were we going to leave?! The prospect of leaving made me realize that our house had already become our home.

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I made the tough decision to stay in Eretz Yisrael to give birth during the second COVID lockdown.

I knew I would have zero help, and zero family coming. Even my friends weren’t here since they were away for Yom Tov. I kept doubting that I made the right decision, until I arrived home from the hospital on Chol Hamoed. No words can describe the feeling of bliss of climbing into my own lumpy 35-inch bed—not some temporary apartment in Brooklyn, or even the relatively comfortable room in my parents’ home.

I always say “Hello” to my house when I walk in the door. I just moved and it doesn’t feel right to say it to this apartment yet! We need to invest a bit more love into the place before it feels like ours. I also say “Hello” to my car. Tell me I’m not the only one!

In a certain sense, I’m more “at home” at my parents’, assuming there’s the child in me I left behind. There I eat ice cream straight out of a tub and unabashedly shave icing off cakes.

Also, I never sat on my countertops, but on my mom’s—that’s a whole ’nother story.

A home is the place you’re waiting to get back to while you’re away. It’s the place where your family grows and makes memories! (I’m thinking of my own childhood memories as I write this.)

I feel very comfortable by my parents—for sure—but I remember walking into their house after I was married and having this distinct feeling that this was not my “home” anymore.

The smell of cooking. As kids, as soon as we’d walk in after school that delicious smell of a warm supper let us know that we could finally reeelax, that we were home. It’s something I try do for my kids too.

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Home is the place where I'm embarrassed to open the front door wide or invite guests if it's messy or dirty.

When people ask me where I live, and I reply without giving it a second thought. That’s when it’s truly my home.

I realize how important my home is when the kids say, "We wanna stay home for Shabbos."

Home is where I hang my kids' creations with tape despite the peeling paint.

When my first child started school and I opened the door for him after a long day, I had this intense feeling that someone was coming home! I realized in a very deep way that I may not be the owner of this house or even like the way this house looks, but a little three-year-old doesn’t care about this—he needs to like the home he lives in!

It's where kids can eat their snacks outside of the highchair or chair. I just love to give them their freedom even though it means more work for me, and no, they can't do that in any other home--especially not in Bubby's.

Home is the place where you stop noticing the design and decor. It's just your living space.

For me I feel “home” when I cook my first meal. And even more so at the first Shabbos meal.

When I went back to the States for Pesach the first year and started feeling antsy to get “home” already, I knew something had shifted.

Home is when no matter where you vacation or go, you return with joy.

Home is when you’re comfy to walk around without your shoes. Like after renting out your apartment and you “re-own” it after a thorough cleanup.

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WELLSPRING / SEPTEMBER 2022

SEPTEMBER 2022 / ELUL 5782 / ISSUE 80

Breakfast Oatmeal Cookies GRAB SOME NUTRITION AND OUT THE DOOR

WAFFLE IRON TO THE RESCUE 2 RECIPES THAT ARE PERFECT FOR SCHOOL MORNINGS

BACK TO LUNCH PREP 6 FABULOUS MEAL IDEAS

127 SWAP

By Yossi & Malky Levine

130 6 Nutritious School Lunch Components

By Esti Asher, MS, RDN, LD

115 Back to Prepping

By Yossi & Malky Levine

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121

134

Culinary Toolbox: Waffle Iron

By Charnie Kohn

My Table: Top After-School Foods Wellspring Contributors

WELLSPRING / SEPTEMBER 2022

EDITOR'S NOTE

Dear Cooks,

When Charnie Kohn originally mentioned that she’d be showcasing the waffle iron in her Culinary Toolbox this month, my initial reaction was exactly what she writes about in her introduction: waffles? As in those small crisp vanilla cakes served warm with syrups and sauces? How would that look in Seasoned’s back-to-school issue? Our goal here is not necessarily to advocate against empty-calorie treats, but we understand that what readers have come to expect of us is not that. There’s a plethora of recipes out there for every kind of treat or junk food we may or may not want to feed ourselves and our family, but here’s the place to come check out something else, something more.

PINCH OF HEALTH

Which is why I loved how Charnie took the waffle iron and brought it up another notch. For the healthconscious among us, it becomes not just a gadget for birthday parties and sticky cakes, but a very useful,

very handy tool to churn out healthful meals and fun foods.

Inspired by Charnie’s creativity, I challenged myself with an exercise in following suit to discover what other gadgets in my kitchen I could use in a non-traditional fashion to churn out good food. Indeed, in Esti Asher’s Tidbits this month, she actually offers another such creative culinary tip. Why use cookie cutters only in their traditional sense when the kids can enjoy the fun shapes minus the sprinkles? Shaping their wholesome sandwiches into hearts and stars makes eating them so much funner. These exciting details can really do the trick in enhancing the little ones’ appetites for foods that are good for them and will help them focus and stay alert throughout their long day at school.

To a successful school season ahead,

Esther

Another way to encourage the kids to eat their healthy foods is to pack them in fun bento-style lunch boxes. My younger kids look forward to seeing what I chose to place in each compartment and the older ones enjoy filling them up with the foods of their choice the night before.

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

Back to Prepping Getting back to routine is never easy after a summer of unwinding and relaxing. But there’s something to be said about “back to normal”—where the kids are off to school and our schedule is back in place.

Every year at this time I renew my commitment to prepare healthy breakfasts so we can all get some solid nutrients first thing in the morning. I’m usually good about it in the beginning, but getting the kids ready for school doesn’t leave much time or mental energy to spend on breakfast prep. Well, preparing those breakfasts in advance turns out to be the perfect solution.

Of course, making omelets and salad ahead of time isn’t exactly an option, but you can make some nourishing baked goods that can be easily prepared in advance and make a great on-the-go breakfast. They may taste like treats, but they’re full of healthy goodness and a great time-saver!

Good luck, Yossi and Malky

Recipes, Styling, and Photography by Yossi & Malky Levine

BACK TO PREPPING

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Breakfast Oatmeal Cookies Looking for an easy take-along breakfast cookie? These awesome cookies fit the bill. Light and crispy on the outside, soft and moist on the inside, they're packed with energy and healthy ingredients.

1 cup rolled oats

½ tsp salt

½ cup oat flour

2 eggs

¾ cup shredded coconut

¼ cup melted coconut oil

¼ cup coconut sugar

½ cup almond butter

1 tsp cinnamon

¼ cup maple syrup

½ tsp baking powder

⅓ cup almonds

½ tsp baking soda

⅓ cup craisins

Preheat oven to 350°F. Line a cookie sheet with parchment paper. Set aside.

In a large bowl, whisk together all dry ingredients, except almonds and craisins. In a separate bowl, whisk together all wet ingredients.

Pour wet mixture over dry mixture. Use a spatula or spoon to fold ingredients together until a cohesive cookie dough is formed. Fold in almonds and craisins.

Scoop about 2 tablespoons of cookie dough into your hands at a time. Shape into balls, place evenly apart on prepared cookie sheet, and carefully flatten cookies with a fork.

Bake for 8–11 minutes.

Using a spatula, carefully remove cookies from baking sheet and place onto a cooling rack. Allow to cool, then enjoy!

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BACK TO PREPPING

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Blueberry-Filled Cookie Bars You can always find a box of fresh blueberries hanging out in my fridge. They’re one of my favorite fruits. Surprisingly, even though they’re sweet and bursting with flavor, they’re still considered low in sugar and packed with antioxidants. I always prefer to use fresh over frozen in baked goods; there’s just no comparison!

Filling:

Dough:

1½ cups blueberries

2 cups oat flour

2 Tbsp maple syrup

1 cup almond flour

2 Tbsp lemon juice

2 tsp cinnamon

Pinch of salt

¼ tsp salt

2½ Tbsp chia seeds

4 Tbsp maple syrup ½ cup coconut oil, melted

To make the filling: Add blueberries to a small saucepan with the maple syrup, lemon juice, and salt. Gently cook over low/medium heat while mashing the blueberries with a wooden spoon. Once the blueberries are entirely mashed, remove from heat and fold in chia seeds. Let cool completely. The jam will set as it cools.

To make the dough: Preheat oven to 350°F. Line two cookie sheets with parchment paper. Set aside.

In a large bowl, mix dry ingredients. Pour in maple syrup and coconut oil and mix until fully combined.

Chill dough in fridge for 15–30 minutes to allow coconut oil to solidify and become easier to work with.

Divide dough into two parts and roll out on two prepared sheets of parchment paper in a rectangle shape (about ¼-inch thickness). Trim off uneven edges.

Spread blueberry jam along center of each rectangle. Fold one side of dough on top of jam and press on it very gently, then fold other side to enclose jam.

Gently turn over log so the seam is on the bottom, then slice each log into 4–5 bars.

Arrange bars on lined baking sheet and bake for 20–25 minutes until golden brown.

Allow to cool.

Yield: 8–10 bars

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t h e u lt i m at e I n d u l g e n c e 120

Please indulge responsibly.

WELLSPRING / SEPTEMBER 2022

WAFFLE IRON

TOOL OF THE MONTH

CULINARY TOOLBOX It’s back-to-school season—which for many of us means back to preparing lunches for ourselves and the kids. Why not get it done with waffles? Better yet, make them with the waffle iron. A small and basic gadget with no major bells or whistles, it’s practically foolproof to use.

The unique shape and texture of waffles guarantee their appeal for kids.

Before you wonder why I’m recommending an empty-calorie food right here in Seasoned, know that a greasy and sugar-loaded batter is not the only thing that can go into the waffle iron. This handy gadget can be used for so many other dishes; almost anything can be made into a waffle! Many dishes that require an excessive amount of oil when made the traditional way can be made with little to no oil in the waffle maker. The direct contact of the heated plates yields crispy results with a fraction of the oil.

A waffle iron is very affordable—its basic price range is approximately fifteen to forty dollars.

If you’re preparing food for more than one or two people, you may want to buy a four-sectional waffle iron that pumps out four waffles at a time.

If you don’t already own a waffle iron, you may want to consider getting one for a school year filled with healthy and easy-to-cook lunches!

Charnie

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

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FA’WAFFLE’

Deep-fried delicious treats drenched in a pool of techina and topped with a finely chopped crunchy salad. Yes, we’re talking about everyone’s favorite—falafel balls! If you want to enjoy falafel balls without the excess oil, this recipe is for you. The waffle iron gives you more surface space, which means more room for the crispy parts without the need for deep-frying!

16 oz dried chickpeas 1 Tbsp kosher salt 1 Tbsp flour 1 Tbsp lemon juice ½ cup fresh parsley 2 Tbsp dill flakes 2 eggs 3 cloves garlic ½ tsp black pepper ½ tsp cumin ½ tsp baking powder

Place dried chickpeas in a large bowl.

Fill bowl with water, covering chickpeas by at least 3 inches. Refrigerate for 12– 24 hours. Place all ingredients in food processor and pulse until mixture turns into a thick and sandy consistency.

Heat waffle iron. Spray well with cooking spray and place 1–2 tablespoons of falafel mixture on the waffle iron. Close the lid and cover for about 5 minutes or until golden.

Flip and cover for an additional 3–5 minutes. Repeat process with rest of mixture. Spray waffle iron with cooking spray after every fa’waffle. Top with classic Israeli salad and techina.

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WAFFLED HASH BROWNS

CULINARY TOOLBOX

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In less than 15 minutes you can have your favorite breakfast side without sautéing or even turning on a flame.

Prepare the mixture and let the waffle iron do the rest!

2 potatoes 1 egg 2 tsp kosher salt ⅛ tsp black pepper

Shred potatoes and lightly wring out the liquid with your hands. Add in rest of ingredients and use a fork to gently mix until fully incorporated. Place a handful of mixture onto a heated waffle iron and close the lid. Allow potato mixture to cook for at least 5 minutes per side or until deeply golden and crispy. Top with your favorite sauces.

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By Yossi & Malky Levine

Salt

Pink Himalayan Salt

Salt is a commonly consumed ingredient in food, but we want to pay attention to how much we’re having due to its potentially harmful impact. Though sodium is important for the body, too much of it can lead to high blood pressure and other ailments.

Pink Himalayan salt is extracted from the Khewra Salt Mine, which is one of the world’s oldest salt mines, located near the Himalayas in Pakistan. Being hand-extracted, pink Himalayan salt undergoes minimal processing, leaving it unrefined and free from additives. The natural harvesting process means it does not get stripped of its minerals; indeed, pink Himalayan salt includes a significantly higher number of minerals than regular table salt, which is what gives it its pink color.

Some benefits of pink Himalayan salt: • Controls high blood pressure as it is lower in sodium than table salt.

• In contrast to regular salt, pink Himalayan salt does not cause dehydration. In fact, it aids hydration as it helps maintain fluid balance and blood pressure in the body.

• A pinch of pink Himalayan salt can go a long way when it comes to taste, as opposed to table salt, leading you to consume less.

• Pink Himalayan salt aids in strengthening the bones as it contains several minerals such as calcium and magnesium, which are important for bone formation and density.

It’s a super simple switch, and totally worth it.

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SWAP

Easy Edamame Are you a salty snack kind of person? Meet your perfect healthy snack: edamame! These are soy beans you eat right out of the pod, squeezing them into your mouth with a satisfying pop.

Protein-packed edamame can be served anytime: they’re great as a snack, appetizer, or easy side dish. Have these ready for when your kids come home from school and watch them disappear in minutes!

1 lb frozen edamame in pods 2 tsp coarse pink Himalayan salt ½ lemon

Bring a large saucepan of water to a boil. Add edamame and one teaspoon pink Himalayan salt. Boil edamame until bright green and tender, about 5 minutes, then drain.

Place edamame in a bowl. Add remaining salt and squeeze lemon over the edamame. Toss gently until everything is evenly coated. Transfer to a serving bowl and serve warm.

Don’t forget a smaller bowl for discarded pods!

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TIDBITS

o t k Ba c ol o h c S 2 2 0 2

By Esti Asher, MS, RDN, LD

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6 Nutritious School Lunch Components Whether it snuck up on you or didn’t come soon enough, “back to school” is synonymous with back-to-school lunch-and-snack packing. Below are six suggestions of school lunch components to make your child feel like the coolest kid in school while eating foods that are really good for him.

Shaped sandwiches

Dips

One of the most basic and popular lunch options, sandwiches are customizable and kid friendly. Think outside the box of triangles and rectangles this school year. Make your sandwich of choice and use cookie cutters to create a fun and cute shaped lunch for your child.

Kids of all ages often appreciate and enjoy dips, and these are a great way to incorporate a healthy snack component into your child’s day. Some ideas include chummus, nut/seed butter (check allergy restrictions in your child’s class), and even a yogurt-based dressing.

Pair with cut-up fruit, vegetables, whole grain crackers, rice cakes, or even pretzels for a balanced yet fun snack.

Trail mix

Popcorn

Trail mix is essentially a snack mixture that can be individualized based on the eater’s preferences. It’s shelf-stable and delicious with a mixture of flavors and textures, such as dried fruit, whole grain cereal, and nuts and/or seeds. I recommend aiming to include at least one component that contains protein.

One of the most versatile and underrated snacks, popcorn is a delicious and budget-friendly whole grain— especially if you make it yourself! You (or your kids) can spice and season popcorn according to your mood or taste, and it will be much more nourishing and satisfying than its more-popular cousins, pretzels and chips.

However, be careful to only offer popcorn to children old enough to eat it safely as it can be a choking hazard.

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TIDBITS

Diets higher in calcium and potassium may help prevent kidney stones

Avocado toast Trendy yet wholesome, nourishing, and satisfying, avocado toast can be a cool-for-school option.

If toasting bread in school is not practical for your child or teen, get creative and use melba toast, rice cakes, sourdough bread, or corn thins instead of toast. Simply top your base with mashed avocado and sprinkle with salt or an “everything but the bagel” type of seasoning.

Sushi salad Similar to the ever-popular poke bowls, sushi salad includes sushi rice; vegetables, such as cucumber, carrot, avocado, and bell peppers; and a protein, such as kani, flaked salmon, and/or nori.

Top it off with assorted condiments, such as spicy mayo, soy sauce, or sweet sauce. Older kids are sure to enjoy the delicious and satisfying flavors and may even start a trend in their class!

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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Kidney stones are not only known for causing severe pain; they may also be related to risk for kidney disease, osteoporosis, and cardiovascular disease. Also, having had a kidney stone once, means a higher chance of recurrence. A recent study facilitated by the Mayo Clinic identified the main factors that may reduce the risk of kidney stones: including higher amounts of calcium and potassium in one’s diet.

The study involved a questionnaire to over 700 Mayo Clinic patients and found several factors to be associated with the risk of a first-time kidney stone. Dietary factors included lower dietary calcium and potassium intake, lower intake of fluids, and caffeine and phytate intake. The researchers further studied patients who had recurrent kidney stones and found that lower levels of dietary calcium and potassium were specifically related to recurrence.

Fruits and vegetables high in potassium include bananas, grapefruits, honeydew, cantaloupes, apricots, potatoes, mushrooms, zucchini, cucumbers, and peas. Sources of calcium include dairy, soy, and green leafy vegetables.

Green tea extract shown to promote gut health and lower blood sugar levels It seems like the benefits of green tea are endless. Study after study, green tea saves the day and proves to be a beneficial component of a general healthy diet. Potential health benefits of green tea include increased cardiovascular health, brain health and longevity, and a decreased risk of diseases such as cancer. Now, research from Ohio State University has added decreased gut inflammation and lowering blood sugar levels to the list.

The study included 40 participants: 19 healthy adults and 21 with metabolic syndrome. Participants consumed green tea extract (equal to 5 cups of green tea) in the form of a gummy for 28 days. All participants spent another 28 days taking a placebo. Furthermore, participants were advised to decrease intake of polyphenols (antioxidants found in fruits, vegetables, spices, and teas) during the time of the study in order to determine the results of the green tea extract alone. Blood glucose levels were much lower after taking the green tea extract in comparison to the levels after taking the placebo. Decreased gut inflammation was also observed.

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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.

WE’RE HOME! What do you serve the kids when they walk through the door after a full day out at school?

Laura Shammah, MS, RDN

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I try my best to have a veggie platter and salad waiting for the kids daily.

Shani Taub, CDC

Compiled by Shiffy Friedman

I

I always have a platter of cut-up fruits and vegetables out on the table.

Usually, while dinner is being cooked, I like to make sure there are ready cut-up colorful vegetables (such as baby carrots, peppers, cherry tomatoes, and sugar snap peas) ready for the kids when they come back from school. These are great for them to munch on instead of unhealthy snacks that would make them crave more sugar. Here’s a dinner recipe I like to serve my kids after school.

Middle Eastern–Style Chicken Shawarma Ingredients: 1 lb. skinless chicken breasts, cut in half, lengthwise 1 Tbsp extra virgin olive oil 1 Tbsp lemon juice 3 garlic cloves, minced 1 tsp cumin 1 tsp smoked paprika ¼ tsp turmeric ¼ tsp curry powder ⅛ tsp cinnamon

Black pepper to taste 2 Tbsp reduced-fat mayonnaise Instructions: Place chicken breasts, one at a time, in a Ziploc bag. Pound each breast to an even thickness, about ½-inch thick, and set aside.

In a medium bowl, combine olive oil and lemon juice. Whisk until combined. Add garlic, cumin, paprika, turmeric, curry powder, cinnamon, red pepper, salt, and black pepper, and whisk again.

Pour marinade into bag with chicken, massaging it to evenly coat. Refrigerate and marinate for at least 1 hour, up to overnight.

Place marinated chicken and mayonnaise into a small bowl. Stir to combine.

Over medium-high heat, grill chicken for 3 minutes or until it no longer sticks to the grill. Turn chicken and grill an additional 3–4 minutes.

Pinch of red pepper flakes to taste

Allow chicken to cool for 5 minutes, then slice thinly across the grain.

1 tsp kosher salt

Yields 3 servings

Shaindy Oberlander, BS, INHC

Tanya Rosen, MS, CPT

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Back to school means back to routine, but dinnertime in my house is pretty routine all year round as my kids appreciate a nourishing meal at the end of their day. They especially love a hearty meat stew and I love it too since it’s easy to prep, can be made in the morning, and gets better the longer it cooks.

Simply peel and cube a bag of Yukon Gold potatoes and place in the Crock-Pot. Add a package of beef stew cubes, season with salt and paprika, and allow to cook all day long. Serve with a fresh salad and you’ve got yourself a hearty, balanced meal!

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As a current Floridian, where the weather is reliably hot pretty much all year round, I like to serve fresh cut-up chilled fruit (cantaloupe, watermelon, pineapple, or grapes). Frilly toothpicks make them more desirable to grab.

T

Growing up, we always had a freshly cut fruit-and-veggie platter on the table when we came home from school, and I try to do the same for my family. I keep a covered Lucite sectional dish with cucumber, carrot, and pepper sticks in the fridge. Sometimes I do a mini version with baby peppers, carrots, and cucumbers. The kids love these cute, kid-friendly foods!

And if the peppers go soft before they’re finished, I chop them up and roast them or use them in a frittata.

We love making “traffic lights” and “rainbows” and talking about which color fruits and veggies help which part of the body. These mini meals spark really great conversation.

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Esti Asher, MS, RDN, LD

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When my kids come home, between 4:30 and 5:00, I find that they’re more mealhungry than snack-hungry so I try to have dinner ready with some sort of carb, protein, and veggie. One of our go-to’s is tacos. I prepare chopped meat and stuff them into mini taco shells along with an easy salad. Everyone loves it!

WELLSPRING / SEPTEMBER 2022

Shiffy Friedman

Bina Gottdiener, CN, CHC

Leah Wolofsky, RDN

Gila Glassberg, MS, RDN, CDN,

MY TABLE

T

The answer to this question varies based on the age of my kids and all of our schedules, but in general we try to eat lighter at dinner time, which means a more substantial lunch and after school “snack.” This also works because my kids usually come home from school very hungry, and the younger ones come home close to lunch time anyway. In our house, after-school eating usually looks like: cut-up fruits (even if it’s just a few apples) and one of the following: noodles with cheese, toasted pita with oil/salt/ zaatar, homemade hot pretzels, paninis, wraps, etc. We almost always have yogurt, cottage cheese, and cheese in the fridge that the kids know they can opt for if they want as well.

B

Because my kids’ school doesn’t serve lunch and my kids don’t enjoy taking along real food to school, I know I must have some type of real food ready for them as soon as they step through the door, famished.

Our go-to after-school meal is Greek salad, which I usually cut up for my husband and myself for lunch.

In our house, Greek salad is basically Israeli salad with lots of freshly grated Bulgarian or feta cheese on top, seasoned with salt, pepper, and cumin. Even the littlest ones in the bunch like to have their own plate of “cheese salad.” The taller the cheese “mountain,” the better.

Heart.Works

STOP WHINING, START WINING. It’s time your kitchen was introduced to the deeply nuanced flavor of Tuscanini Cooking Wine, grown, harvested and pressed amidst the rolling hills of Piedmont. Add a dash of fine wine to tenderize your meats, poultry, or seafood, accentuating the flavor and infusing them with the spirit of Italia.

LA

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PI

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D ON

D GRE E N

M

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Taste Tuscanini, Know Italy.

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Pairs well with Tuscanini Classic & Beet Gnocchi

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S,

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Heart.Works

r e v o Bond y e k r u T

E K OW N

RANDOM

Age: 60 Location: Brooklyn, New York

Questions

Occupation: Mommy and Bubby

for

Suri K.

Family: 8 kids

Aerobics—I’ve been attending classes since my early twenties and I’m still going strong, baruch Hashem.

Avocado—with just a little salt, more than that compromises its great taste.

One misconception I used

to have about health

If the food is healthy, quantity doesn’t matter. I can just enjoy it unlimited.

Stopping to eat early in the evening helps me sleep better.

tr

One food I y to avoid at all costs <

One interesting thing I’ve learned about health

Cake

Healthy supper in a pinch

Chicken cutlet in the oven with stir-fried vegetables

Start your day with a cup of warm lemon water. It’s refreshing, cleansing, and hydrating.

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

My favorite health food

My favorite exercise

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