Wellspring Issue #81 by The Wellspring

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OCTOBER OCTOBER OCTOBER 2022 2022 2022 // TISHREI // TISHREI // TISHREI 5783 5783 5783 // ISSUE // ISSUE // ISSUE 818181 OCTOBER 2022 // TISHREI 5783 // ISSUE 81

EXPANDED EXPANDED EXPANDED EXPANDED SUKKOS SUKKOS SUKKOS

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FYI FYI FYI FYI

Cavities Cavities Cavities Cavities

Wellspring’s Wellspring’s Wellspring’s Wellspring’s Community Community Community Community offers their best offers offers offers their their their best best best tips for keeping tips tips for tips for keeping for keeping keeping the kids strong the the kids the kids kids strong strong strong this winter this this winter this winter winter

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

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

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WELLBEING FEATURE

‫ברוך השם ס׳איז שבת‬

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‫ברוך השם יום יום‬ WELLSPRING / TISHREI 5783

EDITOR'S NOTE

In Let-Go Mode

ne of the most powerful parenting tips I ever received was regarding the response to a child’s questionable behavior. When we notice our child having a hard time with a particular skill, such as being punctual, or with a mitzvah, such as saying the truth or making berachos, we should be taking that as a message from Above, a reminder to look inward and see how we can improve in that particular skill or mitzvah. As the Ba’al Shem Tov famously taught, and is touched upon in this issue’s cover feature, whenever we see something in someone that irritates or annoys us, the reason we’re seeing it is because we have work to do in that specific area. Otherwise, the behavior wouldn’t bother us so much, or at all. This thought came to mind on Rosh Hashanah when I walked down the Kosel Plaza toward the holiest place in this world on one of the most exalted days of our year and noticed some of our fellow brothers and sisters in jeans and tees, phones protruding from their pocket or in their palm. A young pair skipped through the plaza, motorcycle helmets slung over their shoulders, as they headed toward the parking lot. It was a heartbreaking moment for me, and the tefillah that came to my lips was “Meloch al kol ha’olam kulo…” Hashem, how we wait for the day when every Yid and every creature will recognize Your kingship and serve You with all their heart. And then, as I continued walking, I remembered. There are the things we can do to help other Yidden feel Hashem’s pres-

WELLSPRING / OCTOBER 2022

ence more in their lives, and then there’s also us. What was the message for me, in my own life, that the behavior of our searching brothers and sisters was highlighting? There was certainly more I could do to coronate Hashem as my King, in my way. To keep remembering that everything—every single detail—in my life is perfectly orchestrated from Above is not a simple matter, an area that can always use some improvement. How challenging it is to relinquish control to a Higher Power, to keep reminding myself that even the minutest of details, down to the missed bus and housekeeper’s no-show, are all from Him.

s hard as it is, when we manage to relinquish control, we get to experience the joy of Sukkos, the joy of putting the planting tools down and saying, “It’s time for harvest.” I’ve done mine, and I leave the rest up to Hashem, Who knows what’s best for me. Relinquishing control also extends into the general topic of this magazine—health. As Yidden, we each do our part in maintaining our health, and then we put the proverbial tools down and say, “I’ve done mine. The rest is up to Hashem.” Neither obsessing over health nor ignoring it completely is sound living. A friend of mine recently told me about her aunt who would rather not eat at all than cook as much as an egg in an aluminum tin. Sadly, this woman passed away at a young age from a brief illness. We can do ours, certainly, but beyond that space we must remember that Hashem is the One in control. So yes,

this is a health magazine, and in these pages we advocate for better living, but taking the endeavor to an extreme means taking control of a domain that’s not ours. There are times when our editorial team sits over particular lines that allude to all-or-nothing living, and we might decide to tame down the language or delete a phrase or two so as not to convey that the pursuit of health must be treated with such meticulousness that it sucks the joy out of living.

hen we’re in let-go mode, we can enjoy the pleasures of life. We can take it all in, and even celebrate that yes, there’s work cut out for me, but then there’s the part where we leave it all up to Hashem. The sukkah is that kind of let-go place. Devoid of the usual comforts, open to the starry sky, the sukkah invites us into that vulnerable space where we just let ourselves be. It’s from this place that we can welcome Hashem, our King, into our life. Wishing you all a joyous, lechtige Yom Tov,

n a m d e i r F y Shiff

WELL- PUT “Anyone who makes a fence around their eating and drinking on a Yom Tov, it is as if they built an altar and brought a sacrifice upon it.”

—Rabbi Eli Glaser, quoting the Gemara in Sukkah 45b

WELLSPRING / TISHREI 5783

CONTENTS

OCTOBER 2022 TISHREI 5783 ISSUE 81 Our next issue will appear on Wednesday, November 9th iy"H.

WELL INFORMED 18

Springboard

Spiritual Eating

Torah Wellspring

Health Updates

LIVING WELL

SAMPLE This Month: Kefir

FYI

Community

Fitness

Conference I

Conference II

Ask

Medical Saga

100 The Functional Dietitian 103 DIY

By Libby Silberman If there’s anything I didn’t realize before starting out, it was how soon my kefir would be done. My neural pathways had up until then associated jars with patience and long periods of time, and I was pleasantly surprised when I realized I could have my kefir the very next day!

WELLBEING 106 OT@Home 122 Tap In

NEW COLUMN!

124 Inner Parenting

FAREWELL

129 SEASONED 12

WELLSPRING / OCTOBER 2022

170 Holistic

NEW COLUMN!

Meet Simcha And his Rayim toolbox

WELLSPRING / TISHREI 5783

CONTENTS

86 CUP OF TEA With Shelly Dembe By Roizy Baum A devoted nurse who eventually traded the ICU for a yoga studio, Shelly Dembe discovered that the inner peace her soul sought in yoga was present in Judaism all along.

WELLBEING FEATURE Goodbye, Comfort Zone By Shiffy Friedman We all have our moments when we engage in self-sabotaging behavior, and when the moment passes—or even sometimes while we’re in it—we ask the obvious question: Why do I keep doing this?

110

137

YOM TOV TREATS Cherry Frosé Pops By Yossi & Malky Levine Refreshing cherry popsicles make a great way to end the meal. Or perhaps a palate cleanser? Well, both! Intense cherry flavor, healthy, and so easy to make! The rosé just makes you feel Yom Tov all around.

WELLSPRING / OCTOBER 2022

Greet success And the ultimate simchas yom tov Simcha is a wonderful child with Down's Syndrome. His confidence, commitment and fiery passion make him a leader whose acquired skills often surpass those of typical children. Watch Simcha glow as he dwells in the sukkah he built and revels in his own success.

Simcha teamed with friends to build a sukkah. Because Rayim teamed with his family to build Simcha. Team with Rayim. Build on our success.

‫חג כשר ושמח‬ • Boro Park • Williamsburg • Orange County • Rockland County

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WELLBEING FEATURE

We care for children

between the ages of Newborn-21

with the following medical conditions

Long term and short term care + Critical Airway (Tracheotomy)

Mechanical Ventilator Complex Seizure Disorders + Neuromuscular Diseases + Chromosomal Diseases + IV Therapy + Gastrostomy/Nasogastric Tube Feedings + Intellectual/ Developmental Disorders + Cardiac Diseases + Traumatic Brain Injury + Wound Care + Terminal Illness / Hospice Care + Peritoneal dialysis + +

Dialysis department is under the leadership of

Dr. Kenneth Lieberman, Chief Pediatric Nephrology at Hackensack University Medical Center

Brand new

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The Refuah Program at the Children’s Center Tailored to Frum Jewish Patients • • • • • • • • •

Halachic Medical Board Rabbi on Staff Kosher Food Menu Jewish Recreational Program Shabbos Accommodations for Family 24 Hour Refuah Concierge Yom Tov Events Shabbos Program Hebrew and Yiddish Speaking

Only the best will do.

Sending a child to a long term facility is hard. You do thorough research to make sure that every detail matches up. Your standards are high and no aspect of your child’s care can be overlooked.

But there’s one thing that you want more than anything.

You want your child to be happy. You want to put a smile on their face and make them as comfortable as humanly possible under the circumstances. You don’t want to rely on just the medical expertise. You want a compatible environment that respects and loves the life you live.

That’s Refuah’s mission.

To make sure that every child that comes through our doors is given not just stellar medical care, but is wrapped in an environment of warmth, love and connection to Yiddishkeit.

Wishing you all a Chag Sameach

Dr. Seth Kurtz, MD

Medical Director, The childern’s center at the Phoenix

We are proud to be affiliated with

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‫ושמחת בחגיך‬

The joy is in the care.

You want your child in a facility that respects Yiddishkeit. Find out how The Refuah Program does that. 973.839.2119

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WELLSPRING / TISHREI 5783

SPRINGBOARD

On Candida, Diffusers, Juicing, and More

Memories of My Mother Issue #80: Wellbeing Feature

The article on “what home means for me,” really touched a raw nerve. Having recently lost my dear mother, it was very moving to read the piece and meditate on this question for myself: What are the memories I have of my childhood home? What role did my mother play in creating positive “home” associations for me? And, most of all, what kind of messages am I passing forward to my own young children? My mother was a very special woman, a very present 18

WELLSPRING / OCTOBER 2022

mother, and I miss her so much. Thanks for helping me appreciate the gifts she passed along.

Name withheld upon request

Successful Treatment Issue #67: FYI

I’d like to thank Faigy Schonfeld and the Wellspring team for being good shlichim time and again. My

most recent positive experience, thanks to your highly informative publication, was baruch Hashem successfully treating a recurring case of candida by following the advice in the FYI column. The abundance of information on the topic first gave me clarity to understand the condition, and then offered excellent advice that really worked for me. This was after I tried medication in the past, to no avail. Thank you from a very grateful reader. F.Z.

The greatest simcha lies in the greatest health Ezra's dedicated teams focus on every aspect of your wellness.

!‫חג שמח‬ 1312 38th Street, Brooklyn, NY • 1278 60th Street, Brooklyn, NY • 718-686-7600 • EzraMedical.org

WELLSPRING / TISHREI 5783

Quick Question

SPRINGBOARD

Question: Whenever a pediatrician is unsure about how to treat my child, especially at the urgent care center or when an infant is running a fever, I’m sent to the emergency room. We’re usually released hours later after endless testing that reveals the condition was viral. Is there a way to avoid all those hours of testing and tension?

Answer: You’re right that visits to the emergency room often feel like a waste of time and energy, but in most cases, they are well worth it because ruling out more serious conditions is critical. Hopefully, they will always end in being just that—a waste—and not an indication of something more serious. If you’re feeling unsure, discuss this with a doctor you trust or consult with Hatzolah. Don’t make your own decision about rushing to the hospital on your own. In the case of severe stomach pain or difficulty breathing, Hatzolah will often rule out anxiety and panic attacks before rushing a patient into the hospital.

Wishing a healthy year for Klal Yisrael, Miriam Schweid, health consultant and kinesiologist

My Mediterranean Diet Experience

Diffuser Reviews Issue #76: DIY

Issue #80: The Functional Dietitian

I want to thank you for the wonderful natural diffuser recipe. I substituted the geranium with eucalyptus as I’m not fond of the geranium scent, and I’m so enjoying the soft and calm scents. I got rid of all the diffusers and potpourri in my home a while ago when I was expecting my first and found them to be itch-inducing and nauseating. It’s so nice to be able to have a lightly scented home without all the chemicals. Many thanks, Libby K. 20

WELLSPRING / OCTOBER 2022

Many thanks for a highly informative publication. I found Tamar Feldman’s article on the Mediterranean diet to be very thorough and well-presented. As a follower of the diet for almost a decade now, I’d like to report that the many health benefits attributed to the diet are actually tried-andtrue. In addition to freeing myself of digestive issues and the copious weight loss I experienced, I feel so much lighter and more energized. In place of the many meats and animal proteins I used to eat, I enjoy lots of roasted nuts and seeds in my delicious, colorful salads. It did require a mind switch—you mean,

I’m not having chicken for supper— but the benefits have made following this protocol well worth it. Penina T. New City, New York

Home Is Not the Same for Everyone Issue #80: Wellbeing Feature

It was heartwarming to read what Home means for so many people, but also left me feeling so alone with my own associations with the word Home. To be fair, responder #7 did mention that Home was a place of

Labeled for Greatness

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me. e’re all the sa ng. w , rs a st e Under th r struggli g, soaring o Old or youn developmentally, or Physically, lly challenged. behaviora d sit ite as one an When we un und by joy, our together bo ever be broken. can n connection ne, a nation that will ro We’re foreve ally remain. etern

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WELLSPRING / TISHREI 5783

The Doctor Is In

SPRINGBOARD

Question: I’m expecting a baby in the next few months. After the birth of my last child, I remember feeling sad, tearful, and exhausted, and I’m nervous to experience the same feelings again. I know that sleep deprivation is expected with a new baby, but what about the mood swings, crying, and overall uncertainty? I want to be excited about our new arrival but can’t stop thinking about how I felt the last time around.

Answer: Pregnancy and childbirth can be an extraordinary time as the body undergoes many changes. However, the physical and hormonal changes may lead to changes in mood and thoughts. Up to 15 percent of women experience anxiety or depression during pregnancy. Early recognition is an important first step on the road to recovery. Postpartum blues are common and can affect up to 85 percent of new mothers. This includes prolonged crying, anxiety, irritability, poor sleep, quick mood changes, and a sense of vulnerability. This usually occurs within the first several days following birth and may linger for up to two weeks postpartum. These are mild symptoms and improve without any treatment Postpartum anxiety (PPA) and depression (PPD) can be found in up to 20 percent of new mothers and are more serious. These last longer than blues, with more intense symptoms such as strong feelings of sadness, guilt, or anxiety and may be accompanied by feelings of detachment toward the new baby. Often, they also include lethargy and lack of motivation, constant fear or anxiety about the baby, and thoughts of hurting oneself or the baby. These thoughts can be experienced as “intrusive,” or unwanted and surprising. Symptoms of PPA or PPD may develop any time up to one year following childbirth and often do not resolve without treatment. Symptoms may start during pregnancy as well. Anyone with underlying depression or anxiety prior

to pregnancy is at risk for developing PPA and PPD. Stopping medication for these conditions is generally not recommended in pregnancy. Those with symptoms of anxiety or depression during pregnancy are at risk for worsening of these symptoms in the postpartum period. Past history of postpartum depression/anxiety or family history of depression/anxiety also increases risk. Other risk factors include recent stressors like a death in the family or change in family dynamics, a recent move, financial stress, and lack of partner support. While very common and often debilitating, PPA and PPD respond well to treatment. These include therapy (which can be done virtually in many instances) and medication. Treatment can be started during pregnancy and the postpartum period when appropriate. Treatment is not necessarily long term or forever. It’s important to note that untreated depression or anxiety during pregnancy and the postpartum period have been associated with negative developmental outcomes for the baby. Therefore, treating these conditions is important for both mother and baby. If you’re worried about being at risk for PPA or PPD, please speak with your ob-gyn or even your pediatrician. There are many safe and effective treatments available for both of these conditions. Wishing you a safe and healthy pregnancy and delivery, and an enjoyable postpartum period! Tal Weinberger, MD Clinical Associate Professor of Psychiatry Member, JOWMA

tension for her, but I’m sure I’m not alone when I say that for me, growing up, Home was not a place I wanted to be. Just because it’s the place where we were raised, and the only four walls we know we can sleep over in (hopefully!) without having to ask 22

WELLSPRING / OCTOBER 2022

permission to be there doesn’t mean it evokes warm and cozy feelings for us. Once I reached young adulthood and realized the detriments my home life had left on my heart and

soul, I was ready to move on and have my own space. Many of my family members were appalled at the thought because I wasn’t yet married. The message they conveyed was that this is your home, so this is where you must be. That was understandable

ENTRATE

DD ED ·

· NO C

IT’S ALL ABOUT THE GRAPES

Question:

Any tips for helping my selective (“picky”) eater eat better?

Answer: Sukkos is the perfect time to experiment with new foods, with a focus on the seasonal vegetables. That means pumpkins, zucchini, yellow squash, acorn squash, and butternut squash. When kids play with food, they gain valuable exposure to it. Kids can become more familiar with these delicious foods by engaging in non-bite activities. Some ideas for you to get your kids excited about seasonal veggies: • Butternut masterpiece: Scoop out half a butternut squash and paint designs on its shell. • Squash harvest: Using a large container and some dirt, hide a few types of decorative squash and encourage kids to dig for them. Hay or rice could also be used. • Candle gourds: Empty a few small decorative squashes and insert a tea light candle in each one. • Plant a garden using the seeds from your squash. • Make squash soup together—and really let them help! Make some fun and delicious memories this Yom Tov season! Yaffi Lvova, RDN

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

WELLSPRING / OCTOBER 2022

Pediatric Nutrition

SPRINGBOARD

under normal circumstances, and how I wished I could stay living at home, but when Home doesn’t fit the bill for being a warm, loving, positive space, then no, it is not Home by any standards. Baruch Hashem, by now I’m married and living at Home with my husband and children. And I thank Hashem every day that Home for them is what it’s meant to be. I implore all parents reading this to take a good look at the goings on in their four walls and ask themselves, “Am I truly giving my children a Home?” Name withheld upon request

Juices or Smoothies? Issue #79: Sample

As an avid smoothie maker (and eater), I’d love to know how smoothies compare to juices. Are there any health benefits to juicing rather than blending the entire fruit or vegetable? Thank you! Gittel Pollak Libby Silberman responds: Great question, and if you’re asking between two great things, that’s already awesome. Here are two quick differences, though there are more. First, smoothies are much more filling. They’re a perfect meal replacement, and you can add protein, such as tahini, nut butter, yogurt, and seeds (e.g., flaxseed, chia), and even complex

cmreaarteriage the your of reams d

carbs like oats. Juices can be filling if you use the correct combination of fruit and vegetables, but as filling as they are, you won’t feel satiated as long as you’d typically feel from a smoothie.

less marriage? stuck in a love y? Tired of being ar, blame game, & hostilit w ? ld ul co tf e y, & resen Sick of th helmed, lonel Feeling overw

Second, juices offer pure nutrients without the fibrous part of the plant, making them a lot easier to digest. They won’t cause the discomfort or bloating that too much raw fruit and vegetables can cause in smoothies, and they get digested in a matter of minutes.

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Keep in mind that you don’t have to make a choice between the two. You can totally have both by juicing in the morning and having a smoothie for lunch.

How to Get Respect & Reconnect

Whatever you do, don’t forget to enjoy!

WEDNESDAY OCTOBER 26 TH

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WELLSPRING / TISHREI 5783

SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS

Building an Altar with Leftovers

The Gemara in Sukkah 45b answers a question that has perplexed Yidden from time immemorial: “What to do with the Yom Tov leftovers?”

“I’ll just take one more piece. I don’t want it to go to waste.” This “altruistic” phrase has left many a person’s lips, only to allow permission for excess food to enter an already full system moments later.

we’ve had enough. Our appetite is stimulated, our taste buds are dancing, and our desire for more is raging. It’s at that exact moment the Maharsha is telling us to stop anyway. We’ve had our fill and we enjoyed it.

The Gemara suggests another option.

The leftovers, whether the second portions still on the table or the extra food being taken back into the kitchen, are an awesome opportunity to connect with Hashem—to sacrifice our will, our physical desire for temporary indulgence. We can use our table as an altar to connect with our soul and not get carried away with our already-satisfied body.

Commenting on the pasuk in Tehillim that we say at the end of Hallel, “…bind the festival [offering] with cords until the corners of the Mizbei’ach,” the Gemara concludes that “anyone who makes a fence around their eating and drinking on a Yom Tov, it is as if they built an altar and brought a sacrifice upon it.” In his explanation of this passage, the Maharsha provides a fascinating insight into human behavior and an invaluable tool for self-improvement. He writes: “Don’t overeat and don’t drink so much that it would not be for the sake of Heaven. And the leftovers that he does not eat and does not drink will be considered as if he built an altar and brought a sacrifice upon it…for just as the altar [in the Beis Hamikdash] atoned [for transgressions] so does the table [upon which we eat] atone [for transgressions].” When we’re in the middle of eating a delicious meal, one of the most difficult things for us to do is to hold back when

We don’t want the inspiration and elevation we achieved during Rosh Hashanah and Yom Kippur to quickly fade away as we sit in the sukkah; the Maharsha is giving us a powerful tool to incorporate directly in our Yom Tov meals. We should enjoy them and show appreciation to those who took the time and effort to prepare the delicious food. But we should stop when we’ve had enough—even if we feel like eating more. For we can either sacrifice our health for a temporary indulgence or sacrifice our immediate desire for an eternal reward—and genuinely fulfill the words of Hallel that we say so often. For that’s really putting our words, and mouth, to the test.

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

WELLSPRING / OCTOBER 2022

Trust is not a sukkah It cannot be built overnight, It is not taken apart after seven days, Powerful winds don’t blow it away, And it withstands intense heat. We look forward to serving you loyally as we have for the past 111 years

WELLSPRING / TISHREI 5783

TORAH WELLSPRING By Rabbi Ezra Friedman

Time to Rejoice! Thanks to the teshuvah process, we are able to experience invigorating joy on Sukkos

The joy of Sukkos! As is famously known, Sukkos is the Yom Tov that is the embodiment of simchah. It’s the Yom Tov for which the commandment of “vesamachta bechagecha—rejoice in your Yom Tov,” was specifically given. 28

WELLSPRING / OCTOBER 2022

As well, the Gemara teaches that “mi shelo ra’ah Simchas Beis Hasho’eivah lo ra’ah simchah beyamav—one who didn’t experience the Simchas Beis Hasho’eivah in the days of the Beis Hamikdash did not experience simchah in his life.” This statement speaks volumes of the koach of simchah inherent in the Yom Tov. If it’s precisely here that the crux of joy lies, we want to understand why this is so and where we can find it.

SELECTING THE BEST FROM THE REST, EASY.

WELLSPRING / TISHREI 5783

SPRINGBOARD

The Great Inhibitor The sefarim offer various reasons why the Yom Tov of Sukkos in particular is so intertwined with the power of simchah. Each deserves an article of its own, but in this space we will cover one simple explanation. But before we explore this connection, let us first understand a primary obstacle of happiness: what gets in the way of our attainment of contentment? The list is lengthy. It includes not being cognizant of or connected to the gifts in our life, feeling small, unworthy, or unfulfilled, to name a few. And one of the most influential inhibitors of simchah, which lies at the heart of these reasons, is fear. For example, the reason I might have a hard time feeling connected to the gifts Hashem showers upon me is because I’m afraid to feel indebted. Or I might be afraid to focus on them lest they will be taken away from me. Or I might be generally anxious and thus unable to feel at peace and connect to my inner fount of joy. Regardless of how fear plays a role in our life, when we live in a state of anxiety, we simply can’t experience joy. The two are mutually exclusive. And so, as long as we feel pachad, we simply can’t feel simchah. That anxiety is rampant nowadays is not news. The question the masses seek to answer is, how can I treat my anxiety so I can get to really live? Within the variety of solutions available to us, some work better than others, and some don’t work at all. But in order to cure this chronic state of fear that can wreak havoc in every facet of our life, we must first be cognizant of what lies at its root. We Yidden are blessed to have a

WELLSPRING / OCTOBER 2022

Torah that provides answers to the question that has plagued even the greatest minds for centuries. The Torah tells us that when a Yid is born into this world, Hakadosh Baruch Hu embeds in his nefesh the capacity for fear so that he can acquire yiras Shamayim. It is through this quality that a Yid distances himself from sin and draws closer to mitzvos, thereby achieving his purpose in this world. Part and parcel of achieving our tachlis is a healthy dose of fear. Like the child who must have the right amount of awe and respect for his teacher in order for him to reap the benefits of school—such as absorbing the lessons and refining his character—a necessary ingredient for the attainment of our purpose in this world is fear. It’s through this fear that we eventually cultivate and nurture a loving relationship with Hashem, and also merit feeling His love for us. In Alei Shur, Rav Shlomo Wolbe zt”l expounds on this idea in his discussion of Yaakov Avinu’s fear before meeting Eisav in Parshas Vayishlach. It was a fear of Hashem, he writes— not a misplaced fear of Eisav—that Yaakov experienced during that time. In the same vein, Rebbe Nachman of Breslov writes that the only reason Hakadosh Baruch Hu created the capacity for fear is for a Yid to channel it into his relationship with Hashem, to cultivate a greater awareness of His Omniscience. Hence, a Yid who is zocheh to channel his fear into a fear of Heaven, living with the cognizance that there’s a Hashem whose call he must heed and whose Torah he must follow, effectively utilizes the property of fear. As we witness with tzaddikim—they truly have nothing else to

fear but Hakadosh Baruch Hu. However, when this is not the case, the sefarim teach, this element of fear infiltrates into countless other areas of awareness. Depending on how much of the fear factor is misplaced, the individual will end up being afraid of various other phenomena. He may live in anxiety—which is misplaced fear—over the world’s state of turmoil, the failing economy, an impending catastrophe, his children’s wellbeing, and/or his own safety. The plethora of targets that a person’s anxiety can potentially latch on to is infinite. One can lose sleep and serenity over an endless array of discomforting what-ifs and should-haves, over the fear of feeling unloved, the fear of feeling small, the fear of feeling unnoticed, the fear of failure and even the fear of success, all thanks to an innate capacity for fear that hasn’t been channeled properly. Here to Stay To entirely eradicate yirah from our psyche is not only impossible but also counterproductive. Hakadosh Baruch Hu implanted this emotion into our nefesh for good reason. However, our work as Yidden is to recognize that we have this emotion and to focus on guiding it toward its rightful purpose—for cultivating greater yiras Shamayim within. Instead of being afraid of this calamity or that imminent event or our own shadow, we can start to conduct our fear in one, and only one, direction: awe and fear of Hashem. When we live this way, all other anxieties dissipate. To be clear, genuine fear of Hashem is unlike any other

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With anxiety out of the way, our natural flow of simchah can come to the fore again.

fear. There’s nothing unhealthy about it; it is not one iota detrimental to the fearer. It does not exhibit as obsessive, nor does it result in extreme measures of piety that only appear to be avodas Hashem. It does not negatively impact those around the fearer either. On the contrary, it builds one from within and suffuses him with a confidence and positivity that is unmatched. Tzadikim and those Yidden who manage to channel their fear in the right direction don’t live an existence that’s gripped in anxiety. Rather, their cognizance of Hashem’s greatness propels them to serve Him with joy and emotional ease. Yiras Shamayim is characterized by zehirus, caution from aveiros, but not pachad. As long as we live with this sense of caution, we have no anxiety, but if we disengage from it, we give anxiety the opportunity to enter our midst. With the recognition of Hashem’s omnipotence—that He is the one with all the power—comes not only a sense of serenity but also a 32

WELLSPRING / OCTOBER 2022

natural disengagement from aveiros. Thus, starting out by focusing on Hashem’s greatness essentially sets off a cycle: I choose to recognize His greatness, which thereby increases my fear and awe of Him, which then distances me from any questionable activity and thought—and this only serves to increase my fear and awe of Him. And as long as this is my focus, my fear and anxiety of other trivialities—in comparison to Hashem and His greatness—will decrease. Citing the passage, “Pachadu beTzion chata’im—sinners of Tzion were afraid” (Yeshayahu 33:14), the Gemara relates an anecdote of one of the Tanna’im who noticed that another Tanna was afraid. He encouraged him to look inward and find the aveirah that may have caused this emotional response. In other words, being distant from Hashem—which is by definition the function of aveiros—is always at the core of anxiety. And in the context of this conversation, the link between the two becomes

clear: When I channel my awe and fear into my relationship with Hashem, I don’t fear something else. The purpose of fear is for us to be mekabel the yoke of Heaven, fully and completely. Once that happens, we become more cognizant of Hashem’s kochos, more aware of His greatness as well as His love for us. When that is in place, there’s no space left to feel fear of another human being or any other condition. With this perspective in mind, when we notice that our fear is leading us down the wrong path—when we start feeling any kind of misplaced fear, whether we’re afraid of losing control, we recognize that we’re afraid of others and their opinion of us, or even if we notice that we’re afraid of aveiros to an obsessive level—because that’s not genuine yiras Shamayim— we can mentally do the work to gently shift our perspective. Yes, we can tell ourselves, I recognize that I’m experiencing misplaced fear right now. I want to use this as an

nightly Simchas Beis Hasho’eivah in the times of the Beis Hamikdash. The Gemara in Sukkah (53a) relates that the crowds would sing, “Ashrei yalduseinu shelo beishah es ziknoseinu…— Praiseworthy are the years of our youth [when we didn’t commit any sins] that they haven’t embarrassed us in our old age…” In the same vein, those who repented in their old age chanted, “Praiseworthy are our present days during which we repented for what we committed in the past…” The focus of the event was on the abolition of sin, on distancing from that which instills debilitating fear in the heart of a Yid. It is this, the participants at the event that was the pinnacle of joy in the annual calendar understood, that inhibits one from being able to experience simchah beyamav.

opportunity to ask Hashem that my only fear should be of Him. I want to utilize this moment to ponder His greatness and remind myself that He is the One with the ultimate power, only He is the One who can help me, and He is the only one on whom I can rely, now and always. He wants me to live a life of pleasure, and by engaging in His mitzvos and distancing myself from aveiros, I can be zocheh to experience that. Make Place for Joy On the heels of the Yamim Nora’im, after we’ve cleansed ourselves of aveiros and paid close attention to repairing our relationship with the Ribono shel Olam, so much of the misplaced fear we may have experienced in the past has been rerouted into its proper place that our pachad is no longer unnecessarily

exacerbated in those areas. With our strengthened yiras Shamayim and a commitment to focus on His greatness, after having coronated Hashem as our King, the fear that previously inhibited our simchah is no longer present. In its place, we can fill our hearts with true simchah. With anxiety out of the way, our natural flow of simchah can come to the fore again. When I’m no longer afraid of how others think of me—because only doing Hashem’s will is important; when I’m no longer afraid of the failing economy—because I know Hashem will give me exactly what I need; when I’m no longer afraid of how my child will turn out—because I know Hashem has a perfect plan for him and all of us; when my fear is channeled only in my awe of Heaven—I can start to feel joy. This, the sefarim tell us, is the joy of Sukkos. Indeed, this was the theme at the

No pill or mindfulness technique in the world can dull the anxiety that is borne of sin. True, one can be free of sin and yet still experience misplaced fear if he hasn’t yet learned how to channel his innate yirah into his relationship with Hashem, but as long as the teshuvah process isn’t in motion, the fear is there to stay. The moment a Yid commits a sin, as a result of yiras Shamayim that is yet lacking, the natural emotional reaction will be a sense of fear. It’s a sense of discomfort and unease, of guilt and regret. The person may choose to dull or numb these unpleasant emotions, but they will remain in his heart until he chooses to improve his deeds. Since pachad and cheit are correlated, the first step in the treatment of anxiety is, simply put, repentance. By distancing ourselves from aveiros, which was the work we invested in during the month of Elul and the yemei ratzon—in our desire to come closer to Hashem—we reaped an incredible benefit of making space in our heart for true simchah to emerge. By continuing to invest our efforts to channel our innate fear into our relationship with Hashem, may we continue to feel this true and invigorating simchah all year long.

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

WELLSPRING / TISHREI 5783

UPDATES By Esther Retek

The Secret to Happiness Researchers are finding it in the Sukkos message Sukkos and simchah are deeply intertwined. Whether it’s the cozy sukkah atmosphere, good food, or quality time, everything contributes to the deeper level of simchah intrinsic to this Yom Tov. It’s precisely because of our temporal accommodations, our sefarim teach us, that we experience true happiness during these days.

“It turned out that status-oriented people in particular, for whom money and success were especially important, overestimated the increase in life satisfaction that purchasing a home would provide. Intrinsically-oriented people, on the other hand, for whom family and friends are comparatively more important, did not,” the researchers noted.

Incredibly, it seems like researchers are just catching up with some hard evidence to prove this.

This underscores the reality that people do not necessarily follow their own preferences when making decisions, but rather their—sometimes distorted—beliefs about their preferences. These beliefs, in turn, may be influenced by outside factors such as socialization, parents, or values conveyed in advertisements. According to Odermatt, knowing more about how these kinds of influences affect one’s individual perceptions could be extremely helpful in many areas.

Prof. Dr. Alois Stutzer and Dr. Reto Odermatt of the University of Basel’s Faculty of Business and Economics examined whether home-buyers’ expected increase in life satisfaction actually materialized following their move into their own four walls. Their results, outlined in the Journal of Happiness Studies, were surprising. The authors evaluated the statements of over 800 future homeowners in Germany. The dataset contained information about people’s expected and actual life satisfaction. On a scale of 0–10, respondents were asked to evaluate their current level of happiness and to predict where they would fall on the scale in five years. Results indicated that homeownership does not result in an increase of happiness as predicted by the future homeowners themselves. However, there were differences between participants: 34

WELLSPRING / OCTOBER 2022

The researchers also commented on how the results prove that people often wrongly estimate how much satisfaction and happiness they will experience by purchasing something. They concluded by saying, “Intrinsic values therefore seem to be a better compass on the search for happiness in life than extrinsic values.” The words of Koheles coming to life in modern-day research.

WELLSPRING / TISHREI 5783

UPDATES

Cry No More Is there hope for your hollering infant (and her exhausted mom)? Ushering in Yom Tov can feel quite overwhelming. Include a baby in the equation and things get really hectic, and if it’s a colicky, cranky baby, consider it impossible. In a new study published in Current Biology, scientists share the best strategy they have found to calm down infants who cry excessively. “Many parents suffer from babies’ nighttime crying,” says corresponding author Kumi Kuroda of the RIKEN Center for Brain Science in Japan. “That’s such a big issue, especially for inexperienced parents, that it can lead to parental stress and even to infant maltreatment in a small number of cases,” she says. Kuroda and her colleagues have been studying how infants react when taken for a five-minute walk, also known as the transport response. The response is an innate reaction seen in many mammals whose young are immature and unable to care for themselves. They observed that when these animals pick up their infants and start walking, the bodies of their young tend to become docile and their heart rates slow. Kuroda’s team wanted to compare the effects of the transport response—the relaxed reaction while being carried—with other conditions, such as motionless maternal holding or rocking, and also examine if the effects persist with longer carrying in human infants. The researchers compared 21 infants’ responses while under four conditions: being held by their walking mothers, held by their sitting mothers, lying in a still crib, or lying in a rocking cradle. The team found that when the mothers walked while carrying their babies, the crying infants calmed down and their heart rates slowed within 30 seconds. A similar calming effect occurred when the 36

WELLSPRING / OCTOBER 2022

infants were placed in a rocking cot, but not when the mother held the baby while sitting or placed the baby in a still crib. This suggests that holding a baby alone might be insufficient in soothing crying infants, contradicting the traditional assumption that maternal holding reduces infant distress. At the same time, movement has calming effects, likely activating a baby’s transport response. The effect was more evident when the holding and walking motions continued for five minutes. All crying babies in the study stopped crying, and nearly half of them fell asleep. But when the mothers tried to put their sleepy babies to bed, more than one-third of the participants became alert again within 20 seconds (sounds familiar?). The team found that all babies produced physiological responses, including changes in heart rate, that woke them up the second they were separated from their mother. However, if the infants were asleep for a longer period before being laid down, they were less likely to awaken during the process, the team found. “Even as a mother of four, I was very surprised to see the result. I thought a baby awoken during a laydown is related to how they’re put on the bed, such as their posture, or the gentleness of the movement,” Kuroda says. “But our experiment did not support these general assumptions.” Based on their findings, the team suggests a method for soothing and promoting sleep in crying infants. They recommend that parents hold crying infants and walk with them for five minutes, followed by sitting and holding infants for another five to eight minutes before putting them to bed, hopefully, for a good night’s sleep.

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Fact or Fiction? Exercise in a pill According to an article in Bone Research, scientists are working on a new compound called locamidazole (LAMZ) as a potential therapeutic drug that can cause similar effects to exercise. To test the new compound, researchers administered either 10mg/kg of LAMZ orally once daily, 6mg/kg LAMZ by injection twice daily, or a control solution for 14 days to male mice. Administration of LAMZ orally and by injection showed changes in both muscle and bone. Researchers noted that the treated subjects had wider muscle fibers and increased muscle strength when compared to the non-LAMZ-treated subjects. The study has shown that LAMZ can reinforce bone and 38

WELLSPRING / OCTOBER 2022

muscle with no negative effects on surrounding tissues and can function as a therapeutic drug by reinvigorating muscle and bone via PGC-1, mimicking physical exercise. Dr. Joseph Watso, an assistant professor at Florida State University, cautioned that “it will be an arduous task to develop one elixir of health to replace the innumerable benefits of regular physical activity and exercise.” He also noted that in certain cases, a drug may be the safer option than exercise, but where possible, “exercise should be the first consideration for those who have the capability to be physically active.” So whether that’s a yay or nay for you, the gym still wins.

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Canned Vegetables Where I live, the prices of fruits and vegetables have skyrocketed. Fresh salads or other vegetable side dishes—usually the “inexpensive Yom Tov dish”—are now a pricey option. As an alternative, canned vegetables are generally a lot cheaper than their fresh counterparts. Additionally, canned vegetables last until you’re ready to use them, making waste minimal. However, many people shy away from canned vegetables, assuming they are less healthy than fresh. On the contrary though, a study in Journal of the Science of Food and Agriculture shows canned vegetables actually have some nutritional benefit over fresh, including preserving vitamins A and C for a lot longer. So unless you’re watching your sodium (which is higher in canned vegetables) there’s good reason for you to check out the can aisle. Green beans, beets, corn, and mushrooms are just some great options. Roast them on high with some spices or mix them with onions and spices for an easy salad—and you have a quick, budgetfriendly side dish.

Leftovers Take the time after your Yom Tov meal (or on Chol Hamoed) to properly refreeze leftovers. We tend to leave the food in the fridge, expecting it to be eaten over the next few days. But who are we kidding? At that point everyone’s had enough. You’ll be glad you did this on winter evenings when supper is just not happening.

WELLSPRING / OCTOBER 2022

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ALTERNATIVE VIEW

BY FAIGY SCHONFELD

CAVITIES REGULARLY BRUSHING YOUR TEETH, SWISHING WITH MOUTHWASH, AND FLOSSING ARE ALL NICE. SO LONG AS YOU’RE USING CHEMICAL-FREE PRODUCTS, KEEPING YOUR MOUTH STERILE IS ALWAYS A GOOD IDEA. BUT THERE MAY BE BETTER, MORE IMPORTANT WAYS TO PROMOTE ORAL HEALTH, BY UNDERSTANDING WHAT’S REALLY CAUSING CAVITIES.

WELLSPRING / OCTOBER 2022

WHAT CAUSES CAVITIES? According to the CDC, tooth decay is a result of bacterial overgrowth in the mouth. The bacteria feed off carbs and sweets—like candy and soda— and produce acids that destroy tooth enamel. There are a few problems with this theory, one being that groups of indigenous people who don’t brush or floss and had fermentable carbohydrates stuck on their teeth were mostly free of tooth decay. Also, there are plenty of other foods that bacteria thrive on, such as milk, meat, fish, fruit, and vegetables, and those are not often associated with teeth trouble. Brushing, flossing, rinsing, and deep cleaning indeed help remove unwanted food particles and other substances from the mouth that if left there for too long can create plaque that eats away at tooth enamel. But there are other causes of plaque that have more to do with the types of foods a person eats as opposed to just how much of it is left inside their mouth after a meal. The root cause of tooth decay is actually an unhealthy diet deficient or devoid of important vitamins and minerals whose job it is to keep damaging plaque from forming on the surfaces of teeth. These important substances are meant to be used by the body as a type of dental shield, protecting tooth enamel and ensuring that teeth thrive in a living, rather than sterile, environment. Over a period of time, if your diet lacks vitamins

and minerals from a poor diet and/or contains high levels of phytates (from grains, seeds, nuts, and legumes), the blood chemistry and the ratio of calcium and phosphorous become out of balance. This results in minerals being pulled from bones, causing tooth and bone loss. So, the long-standing belief that sugar causes tooth decay is true, but because it depletes nutrients from the body—not because bacteria eat it and produce acid that ruins teeth. Tooth decay isn’t just a factor of bacterial overgrowth in the mouth, it turns out. Contrary to what most people think, trying to keep one’s mouth sterile isn’t going to keep dental cavities from forming. Rather, it is the missing vitamins in our diet that is the primary cause of tooth cavities. Thus, although there does indeed appear to be a convincing relationship between tooth cleansing (toothbrushing frequency) and tooth cleanliness, diet may play the ultimate role in determining the rate, if any, of tooth decay. The real culprit in widespread tooth decay is a deficiency in important nutrients like vitamin C, which has been directly linked to excess plaque debris in the mouth. Poor digestion of calcium and phosphorus is another critical factor in the formation of plaque, as these nutrients work in tandem with vitamin C as a type of nonmechanical brushing system to keep the mouth clean and cavity-free.

WELLSPRING / TISHREI 5783

ALTERNATIVE VIEW

THE ISSUE WITH FLUORIDE Due to mounting concerns about the safety of consuming fluoride, many people are choosing to fight tooth decay naturally without fluoride. Comprehensive studies looking at artificial water fluoridation reveal that not only does this chemical additive not help prevent tooth decay, it can actually contribute to it in the form of dental fluorosis. One such study by the National Institute of Dental Research—the biggest ever conducted—found back in

1987 that fluoride or non-fluoride, cavity rates are the same across the board. Scientists have repeatedly documented evidence that suggests fluoride consumption reduces IQ in children. A study conducted in Mexico City by scientists from the University of Toronto, University of Michigan, Harvard, McGill, and the National Institute of Public Health of Mexico, recently confirmed again that fluoride exposure negatively effects kids’ brains.

BALANCE THE GUT Achieving good oral health when the body is experiencing poor gut health is essentially impossible. Anyone with serious oral issues should consider a detoxification protocol that repairs the gut, kills candida and other parasites, and balances the gut microbes. Good health starts in the gut, and so does bad health. Foods to Avoid Limit foods that are high in phytic acid, like grains, beans, nuts, and seeds, as well as those full of processed flours and sugars that upset blood sugar balance. Avoid high soda consumption, which is common cause of dental health problems in children. Studies have conclusively shown that children who consume soda are at a higher risk for cavities. However, sugar is not the only culprit in soda that causes tooth decay. Soda contains acids that have been shown to dissolve tooth enamel and weaken teeth to the point where they are more prone to decay. Foods to Enjoy In order to restore the ratio of calcium and phosphorus in the blood and enable minerals to bond to the teeth, it is not enough to just avoid eating too many sweet or processed foods. We must also eat health-building foods with copious amounts of minerals and vitamins, which will build a glassy hard tooth structure. It’s worth focusing on the following foods:

WELLSPRING / OCTOBER 2022

• Coconut oil, grass-fed organic dairy (especially butter), grass-fed meats, fish, and bone broths • Organic cooked vegetables (soups with bone broth are ideal) • Organ meats, like liver Consume large amounts of calcium-rich foods and stay away from all refined sugars. Drink adequate amounts of water and eliminate fruit juice and sodas. Drink green and black tea frequently (with no added sweeteners, milk, or cream) to reduce plaque build-up and suppress bacteria levels in the mouth. Instead of having sweets and treats all day long, have only one dessert or sweet food source per day. By limiting the amount of sweets you consume each day, you limit blood sugar fluctuations, which cause minerals such as calcium and phosphorous to be withdrawn from the teeth and bones. Fruit is considered a sweet as well because natural sugars can contribute to tooth decay, though not as severely as white or processed sugars. Avoid high fructose corn syrup (corn sugar). We know that sugar is bad for our teeth, but high fructose corn syrup actually causes more intense blood fructose fluctuations than white sugar, which leads to more minerals being depleted from the teeth and bones.

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WELLBEING FEATURE

SUPPLEMENTS You may want to consider the following supplements: • Fermented cod liver oil: Very high in fat-soluble vitamins A, D, and K. • Magnesium: Required to use calcium and phosphorous effectively. • Gelatin: A good alternative if you don’t have time to make bone broth, it’s great for gums and digestion.

OIL PULLING Oil pulling is a traditional Ayurvedic method of oral care that involves swishing oil around in your mouth for 15–20 minutes. Traditionally, sesame oil was used, but these days, coconut oil is more often recommended, and it’s my preference as well. To increase the potency of this protocol, use essential oils, such as peppermint, cinnamon, or clove. Tea tree oil and oil of oregano are two good options, but they can get really intense. Start off with just a small amount. Swish the oil around in your mouth (like you would with mouthwash) and pull through the teeth for 15–20 minutes. Don’t swish hard, or your cheeks will get sore very quickly. Finally, spit out the oil! Do not swallow it.

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THE VITAMIN D CONNECTION With less time spent outdoors and increased use of sunscreen, vitamin D levels are decreasing in many populations. Meanwhile, the number of cavities in children’s teeth has gone up. Is there a connection? A new review of multiple studies of dental caries (tooth decay) and vitamin D indicates the answer is yes. In fact, studies of kids in many countries have found that vitamin D intake is linked to a whopping 50 percent reduction in cavities. The review, just published in Nutrition Reviews, covers 24 controlled clinical trials involving about 3,000 children spanning the 1920s to 1980s. The trials studied increased vitamin D levels in children by using supplemental UV radiation or by supplementing the children’s diets with cod liver oil or vitamin D supplements.

+ Moshe Milstein

Providing services... Since our beginnings, Hamaspik of Kings County set out to fill the void, by empowering children and adults with special needs. As the needs in the community grew, more services were added that would benefit all. For Shmuly, we created Sipuk, a full-service mental health clinic where he could receive dedicated therapies, and for Perel, a beautiful little girl, Milestones was born so she could receive the extra help she needed to thrive. For Leah, The Hamaspik School was created so she could grow in a special environment.

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ALTERNATIVE VIEW

FILLINGS Almost everyone has had a cavity filled at least once. Until recently, the only choice for these fillings was an amalgam, a type of filling that has been used for about 150 years by dentists but has come under fire recently because one of its ingredients is mercury. Patients who have reservations about amalgams now have other choices, including plastic composite fillings, as well as more natural alternatives such as xylitol and ozone therapy. Amalgams are made of mercury combined with silver, zinc, or palladium. Many dental experts claim that the amount of mercury found in these fillings is not toxic at the small levels released by these fillings. But if you find it unsettling to have a metal placed in your mouth, you can opt for composite fillings, which are more aesthetically pleasing and do not contain mercury. They can be matched to the color of the patient’s teeth and are made of porcelain or glass particles embedded in acrylic. Because they can be bonded directly to the tooth, dentists can often be more conservative when filling a cavity and use a smaller filling than they would when using an amalgam. A disadvantage of these fillings is that they are less durable than amalgam fillings. They tend to last 8–10 years on average, as opposed to 15 years with amalgam fillings. For those who decide against both options there are other more natural ways to deal with cavities. Many years of testing have shown that xylitol, a sweetener that has been used by diabetics for years, can help prevent tooth decay, and even stop— and in some cases, reverse—existing decay. Available in sugar-free gums and candies that can be used for this purpose, xylitol has been endorsed by numerous national dental associations.

WELLSPRING / OCTOBER 2022

+ Moshe Milstein

...support, and hope... As we grew, we realized there was more to accomplish, and an even bigger void to be addressed. This void consisted of feelings of loneliness from both clients and parents, and we saw that there was no one to address these complex burdens. So we created a solution, beginning the Nishmoseini Support Hotline for Moshe, forming Stardust Support Groups for Chumi, and providing relief services for Malka. Most importantly, the hope that stands behind it shines through, reflecting everything we do.

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WELLBEING FEATURE

BRUSHING TIPS 1. Brush and floss a minimum of two times per day. It is especially important to brush after eating sweet foods. 2. Brush with a toothpaste that contains casein, natural mint extract, and Xylitol. 3. Keep your toothbrush clean. The bacteria that are the main cause of cavities can grow on a toothbrush. Disinfect your toothbrush several times per week by boiling it in saltwater for about one minute. Toothbrushes should be replaced every month.

SIMPLE NATURAL TOOTHPASTE RECIPE: Equal parts coconut oil and baking soda Add essential oil to taste Add stevia (if desired) to taste For 6 Tbsp oil to 6 Tbsp baking soda, add 10–15 drops essential oil. Try peppermint, eucalyptus, cinnamon, clove, lemon, orange, rosemary or any of your choice. Each essential oil provides more than taste, adding its own health benefits. Add drops of one, or experiment with combinations. Note: Be sure to buy your essential oils from a reputable source to ensure you’re getting a concentration of health benefits.

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

WELLSPRING / OCTOBER 2022

+ Moshe Milstein

...to people going through challenges... There was more to be done. The void was even larger, reaching not only those with a developmental or mental health challenge, but reaching beyond, to the family, the school, and even the community. And so, we looked at the bigger picture to see how else we can transform lives. We planned parental retreats and other support events, doing our part to help the entire family cope with the very real challenges they were facing.

WELLSPRING / TISHREI 5783

WELLSPRING COMMUNITY

Immunity Boost

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 trying to be proactive this year and boost my children’s immune system (and my own!) before the winter months set in. Any natural products that are tried-and-true?

I give my children elderberry syrup, and it works for us. However, I have heard that for some kids, it can overstimulate the immune system, and they can react to illnesses with hyperimmune responses. Those kids need more immune regulation. Magnesium and B vitamins, as well as whole-food vitamin C, are good immune regulators. Craniosacral therapy is also gentle and effective for immune support. - Shterna P., Crown Heights 52

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I saw a major difference in my children’s health when I removed some of the toxins from my house, as recommended by Sury Sprei in a previous issue’s Cup of Tea. Upon reading her article, I immediately threw out all my fragrances. My kids were always experiencing allergies, air-conditioning colds, and what-not, even during the summer months. This year, we baruch Hashem had a smooth and healthy summer! Thank you, Sury, for your advice. I’m looking forward to a healthy winter as well. - G. Handler, Staten Island

Dairy can be a trigger for many children, so I really try to limit my kids’ dairy intake, especially during the winter months. I find they are really congested and full of mucus when they consume too much dairy. It’s not easy, because yogurt, a cup of milk, and sliced cheese are great breakfasts—but for my family, it’s just not worth it. Cutting out dairy also works as a cure; whenever my kids do get sick, I make sure they don’t consume any dairy (not even chocolate) and that helps them get over the virus fairly quickly. You may want to test your child for dairy allergies professionally, as it is not a trigger for all children. - P. Kasirer, Williamsburg

+ Moshe Milstein

...so they can lead a fulfilling, productive life. It’s not only about the present, but the future. What more can be done? How can we continue to grow, and is there still a void that needs filling? At Hamaspik of Kings County, we empower every individual to live their life with meaning, unleashing the opportunity for a productive and beautiful life. Through Hamaspik’s broad circle of support services, each child and adult earns new skills, reaches their goals, and lives their life to the fullest.

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WELLSPRING COMMUNITY

Many frum Yidden are low in vitamin D due to less skin exposure to the sun (vitamin D is synthesized from sun) and prevalent lactose intolerance (many dairy foods are D fortified). An excellent article published by the Children’s Hospital of Philadelphia explains the function of vitamin D and current intake recommendations and recommends the following: • 1,000–1,500 IU a day for infants • 2,500–3,000 IU a day for children aged 1–8 years • 4,000 IU a day for children 9 years and older These amounts can help you determine whether you and your family are getting adequate vitamin D within your diet and lifestyle or require supplementation. The health food stores are full of vitamin D options. Choose one that suits your family, and consult with your health practitioner for specific cases/conditions. Please note that vitamin D is a fat-soluble vitamin that can be toxic if consumed in excess, so the right approach is not too little, but not too much. - Bina Gottdiener, Certified Nutritionist

Baruch Hashem, for the past few winters I had a great experience using Shaklee’s Defend & Resist and some other basic vitamins to build up my son’s immune system. He was constantly getting sick, and it took his body days to fight each virus. I can’t say he doesn’t get sick nowadays, but when he does, his body fights it within 12–24 hours. Hatzlachah! - F.C.

The gut is the seat of our immune system. Therefore, it’s crucial for anyone with a weak immune system to make some diet changes. You want to eliminate all inflammatory foods like dairy, sugar, gluten, and artificial coloring. When you clear your gut of inflammatory foods, you allow the immune system to regulate itself and actually fight infections. You can also try to incorporate more probiotics in your diet by eating more fermented foods. Reflexology is another great way to boost the immune system. I remember having an especially gruelling winter with one particular son, and the next year I proactively boosted his immune system with several reflexology sessions and saw a major difference. My reflexologist recommends starting six weeks before the peak of winter hits, around early October. Yocheved M. I give my children the herbs echinacea and propolis, and I see wonders! It was so obvious last winter that whenever I was lax about giving them the herbs, they came down with something—and when we were on top of taking them, they all felt so much stronger. - Chany Engel, Jerusalem

My siblings have all seen incredible results with umeboshi, a Japanese pickled plum paste that’s supposed to be loaded with nutrients and probiotics. One of my sisters could not get rid of strep in her son. It was a vicious cycle of antibiotics and recovery, only to get strep again. She started him on umeboshi and finally got rid of the strep. She says that as long as her kids take it, they don’t get sick. Caveat: umeboshi tastes rather unpleasant so giving it to the kids will necessitate some creativity (and perhaps bribing!) on your part. - M. Weber

Make sure that your kids get a solid night of sleep every night. Sleep is the body’s best opportunity to repair itself and pump up its immunity. I also try to give the kids as many vitamin-C containing foods, as well as a nutritional vitamin C supplement. Since I’ve started doing so, their sick days have baruch Hashem become few and far between. - Shira T.

Mother’s milk is my best piece of advice to you. I don’t know the ages of your children, but if you have an infant or toddler, know that as long as you can nurse your child, go for it. Mother’s milk is incredibly potent with all critical immune-supporting nutrients, among its many other benefits. I find that my nursing babies experience way less ailments than when they start eating a solid-food diet. - G. Reichberger 54

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In my experience, and as confirmed by my pediatrician, building immunity comes with time. I try my best to serve my family lots of fruits and vegetables, I put garlic in almost every single dish, use turmeric, and we eat plenty of omega, etc., but they still come down with viruses and colds. She said that no matter how healthily we think we’re eating, so much food contains junk and hormones. Furthermore, the way fruits and vegetables are grown these days is far from organic, making it harder for them to properly clean our gut and fight viruses properly. I find that infants aged 9–24 months are especially susceptible, and they just keep coming down with viruses. It’s a phase that passes, however. We need to keep davening that our children grow physically strong and resistant. - Yocheved D., Jackson

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

As we’re gearing up for the winter, I’d like to raise awareness of the association between low vitamin D levels and low immune response, demonstrated in multiple studies. It’s important to ensure that we’re getting adequate vitamin D to keep us healthy this season.

+ Moshe Milstein

This is the mission of Hamaspik of Kings County:

Providing services, support, and hope to people going through challenges so they can lead a fulfilling, productive life. When there’s a need, we do our part to fill it. Every person deserves compassion, the hope for a better tomorrow, and respect along their journey.

We’re Hamaspik, beating with the heart and pulse of Klal Yisroel.

718.387.8400 • hamaspikkings.org

WELLSPRING / TISHREI 5783

FITNESS

HIKE UP THE JOY How exercise can lift your mood

By Chaya Tziry Retter, RD, BS, CPT Chaya Tziry Retter is a Monsey-based Registered Dietitian, ACE-Certified Personal Trainer, and group fitness instructor. 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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Ahh…that exciting Yom Tov feeling is in the air! We all have different avenues that bring us joy and help increase our simchas Yom Tov, whether spending time with family, new clothes, a fresh tablecloth, a bright floral arrangement, or scrumptious food—the universal Yom Tov mood booster. Hearty meats, decadent desserts, rich soups, and other menu specialties are sure to bring a smile to everyone around the table. But it’s not only new items or delicious food that can bring us instant joy. Exercise can, too. You may have heard the word “endorphins” thrown around when people talk about enjoying exercise, or a “runner’s high.” What they are referring to is the release of neurotransmitters (chemical messages) during exercise called endorphins. Two other important neurotransmitters that are elevated in the body during exercise are dopamine and serotonin. What are these and how do they relate to each other? Endorphins are chemicals (hormones) your body releases when it feels pain or stress, but they’re also released during pleasurable activities, like exercise! Endorphins help relieve pain, reduce stress, and improve your sense of well-being. Dopamine is a type of neurotransmitter and hormone. It plays a role in many vital body functions, including movement, memory, and pleasurable reward and motivation. Imbalances of dopamine levels are associated with several mental health and neurological diseases. Serotonin is a neurotransmitter that mediates satisfaction, happiness, and optimism. Serotonin levels are reduced in depression, and most modern antidepressant drugs, known as serotonin reuptake inhibitors (SSRIs), act by increasing the amount of serotonin available to brain cells. Endorphins, dopamine, and serotonin are all chemicals in your body that make you happy, but they function in different ways. Endorphins are focused on pain relief and stress relief, which is followed by the release of dopamine. For example, endorphins will naturally help soothe a runner’s achy muscles, and then dopamine will be released, producing a runner’s high. Dopamine motivates you to do something over and over again. Endorphins and dopamine work together, while serotonin is a separate hormone that helps stabilize your mood and well-being. It helps other systems in your body function as well. In other words, as you’re exercising, your brain will

be sending you messages sounding like “Cheer up! Life is great! This is amazing!” and other similar sentiments of satisfaction, happiness, and contentment. In fact, in the UK, the National Institute for Health and Clinical Excellence, (which works on behalf of the National Health Service and makes recommendations on treatments according to the best available evidence) has published a guide on the treatment of depression. The guide recommends treating mild clinical depression with various strategies, including exercise rather than antidepressants, because the risk-benefit ratio is poor for antidepressant use in patients with mild depression. Of course, a competent mental health professional should be consulted in any case of depression and the appropriate individual regimen prescribed. A client, Zahava, approached me when she was feeling really low. One of her children was struggling severely in their Yiddishkeit, she was dealing with a mild medical crisis, her finances were extremely tight, and her marriage was experiencing bumps. She felt drained at the thought of facing each day and she hoped that a good workout would be just the selfcare she needed. Well, her assumption was spot-on! We started working together and her feedback was instant. “Wow! That was amazing!” She was reinvigorated by the end of each session, leaving with a bounce in her step and a smile on her flushed face. Punching, dancing, stretching, sprinting, and jumping were apparently a good prescription to help relieve her feelings of despair. Although we couldn’t change any of the realities she was dealing with in our 45-minute workout, she was reenergized and infused with a feeling of hopefulness and encouragement. As we approach the Yom Tov season with excitement and anticipation, let’s add in some extra time slots for a satisfying workout, and we’ll have one more reason to smile.

WELLSPRING / TISHREI 5783

COMUNICATED

CONFERENCE

WELLSPRING / OCTOBER 2022

Conf

ference With Leiby and Suri Landau

WELLSPRING / TISHREI 5783

CONFERENCE

Founders and Owners of: Moonwalk Orthotics Products: Compression stockings, maternity support wear, and custom arch orthotics Location: Williamsburg, Brooklyn Motto: “For every step of the way” Since: 2020

With a motto like “For every step of the way,” we want to hear how you’ve made obtaining orthotics and other products as smooth a procedure as possible. Yes, we certainly stand by our motto, promising a thoroughly streamlined process for everyone who steps into our shop. First and foremost, we carry a large selection in stock. This ensures that when someone walks in with a prescription from their doctor, their request can be filled immediately by an expert certified fitter. 60

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What does your selection include? In regard to compression hosiery, which is probably our most popular item, we supply stockings in a wide array of colors, including black, white, and several shades of beige. We also carry ribbed black or white socks especially for men.

Interesting. I thought varicose veins were solely a women’s issue. You’re not the only one who thinks so! Many people have this misconception, and while it is true that women are more susceptible to the condition, many men also require compression stockings for similar veinous issues.

How does compression hosiery help with varicose veins? The structure of compression stockings is that they provide firmer support at the foot and ankle, where it’s most needed, and the pressure gradually decreases up along the leg to the knee and thigh. This unique construction keeps the blood circulating and helps many people with vein and other foot issues feel more energetic and less fatigued, as well as more comfortable.

Who determines if compression stockings are necessary? Anyone who feels pain or pressure in their veins will usually see their doctor first. Once the doctor determines that the individual has a need for compression stockings, he will give them a prescription. While not the cure for veinous disorders, items such as compression hosiery work mainly as a preventative, providing relief and stalling or slowing the disorder’s progression. The next step is to come into our beautifully designed and comfortable shop—or even to just call or message us—so we can have the hosiery fitted properly and arrange for the client to get what they need, all covered by their insurance. It’s that simple.

This ensures that when someone walks in with a prescription from their doctor, their request can be filled immediately by an expert certified fitter. Are compression stockings the only item you carry? They certainly make up the bulk of our orders, but we also carry arches, nursing pumps, maternity support wear, and postpartum belts. Just like in the prescription department of the pharmacy, every single item is free with a prescription.

Once someone already ordered their products from your store, do they need to come in every time they want to place another order? Not at all. At that point, all it takes is one phone call or email for them to receive their order to their door. We even offer same-day delivery for our Brooklyn customers.

What motivates you to ensure that the process is so smooth and fast? We know how painful vascular issues can be and we want to make sure our clients don’t suffer unnecessarily. We’re here to take the headache of the process away. Especially for women in need of maternity gear, we know how important it is to receive the relief and comfort immediately.

So the name Moonwalk is a good choice for your brand. Yes, we went with it because the name conjures up an image of light, smooth, and effortless walking, which becomes a reality once compression stockings come into the picture. Procuring orthotics has often been perceived as a lengthy and tedious process, but here at our magnificently designed shop, we’re changing that.

WELLSPRING / TISHREI 5783

COMUNICATED

CONFERENCE

WELLSPRING / OCTOBER 2022

Conf

ference

Isaac Honig, singer

WELLSPRING / TISHREI 5783

CONFERENCE

Founder of: Clyor: herbal supplements created specifically for singers Products: Voice37, Throat37, Seasonal37, Stage Calmer (essential oils blend), Apple Cider Vinegar (capsules) Motto: Perform with confidence. Since: 2015

Renowned singer Isaac Honig saw a need and filled it. As someone who recognized the importance of nutritional supplementation to support voice and throat health, he embarked on a research path that led to the creation of a product that’s received high praise. Here, he tells us about his unique product line and its background story.

What was the impetus behind Clyor supplements? As any singer will tell you, when you sing for a living, the stakes are high. Hoarseness, a sore throat, or the common cold can throw you into a panic. These are not just annoying symptoms—they can make or break a performance. Throughout years of singing, I tried every product on the market to keep my voice in good shape and alleviate challenges. At best, those methods had a soothing effect. At worst, they exacerbated my symptoms. In fact, as I later discovered, many of those remedies can actually be harmful for the singing voice. I set out to create a solution that would work for me, because no one knows the unique needs and challenges of singers like a singer himself. I spent three years researching, selecting ingredients, fine-tuning quantities, and—together with an herbal research team—testing, testing, testing. It took many, many tries—37 to be precise—to hit upon the perfect formula, now known as Voice37. Singers are a community of sorts. Even before the days of social media, we’d vent about common challenges and share what worked. Or didn’t. So it wasn’t long before my personal solution became everyone’s solution. And that’s how Clyor came to fruition, with additional singer-friendly products following over the years.

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What exactly does Voice37 do? Voice37 works as both a preventative and healing measure. It lubricates the vocal cords, removes excess phlegm, and opens the nasal passage. How can this help you? It relieves hoarseness and boosts vocal strength so you can sing stronger for longer stretches.

What makes Clyor products unique? As a singer, I know how sensitive singers’ vocal cords can get. Which is exactly why I created supplements where natural is the mission, not just nice words on a label. Clyor supplements are all created from organic and/ or wildcrafted herbs, with no toxic parabens, numbing agents, or alcohol content—which can cause more harm than healing. In the same vein, each product is uniquely designed with a singer’s needs in mind. For example, the benefits of Voice37 last 12 to 24 hours so singers don’t have to stress about the effects wearing off during a performance. Throat37 relieves soreness within 12 hours–quickly enough to stop a singer’s tickle from becoming a fullblown sore throat. As a bonus, Clyor products taste good. The honey-like and pleasant flavor leaves users with a sweet taste in their mouth in addition to the power in their vocal cords.

So are your products used only by singers? Not at all. Voice37 works for anyone whose vocal cords are used—and overused. I’ve actually gotten raving feedback from rabbanim, teachers, and speakers who shared that Voice37 literally saved their speech.

Are you involved with customer relations? Answering calls has become my full-time second job. During chasunah season, it’s the singers, and now during the Yom Tov season, it’s the chazanim. People are so grateful to finally have a solution to their vocal woes, and they’re constantly calling to get advice…or a free sample. There’s always a bottle waiting for pick-up in front of our door. And afterward, many are nice enough to call with feedback: “You saved my voice,” “Within two hours, my voice was back,” “I was able to hold up throughout the full davening,” “My voice is now clear and strong.”

What question do you get most often? It’s probably the question you had as you read the list of Clyor products: What’s the difference between Voice37 and Throat37? Doesn’t every singer want to heal their throat? And the answer is no, no, no. I can’t emphasize this

enough. Almost every singer I know makes this mistake. The vocal cords (in the larynx) and the throat (pharynx) are two separate structures in the neck area, and they require two distinct healing approaches. Voice37 targets the vocal cords, located in the larynx, and Throat37 targets the lymph system and stimulates circulation in the pharynx.

How can someone tell the difference between their symptoms? When your vocal cords get inflamed due to voice overuse, you can feel dry or hoarse or both. That’s when you need Voice37. On the other hand, when your throat is hit by a virus or bacteria, you can feel sore and achy in your throat. That’s when you need Throat37.

What singing mistakes do you see singers making? How would you advise them? Mostly, I see singers overusing and abusing their voice. In contrast to what many believe, singing is not a magical gift that you can just generate at your whim. Like anything good in life, it requires effort and care. The more you invest in your voice, the better it’ll be. Investment includes hydrating consistently, avoiding trigger foods, sleeping well, and most important, listening to your body. Your voice will tell you when it feels fatigued. Don’t ignore it. And definitely don’t expect remedies like Clyor products to magically save you from poor habits!

Do you have any quick-and-easy tips for aspiring singers, chazanim, or baalei tefillah on how to care for their voice effectively? As I mentioned earlier: First, hydrate. Drink about 10– 12 (8 oz) cups of water a day, preferably water with electrolytes. For additional moisture, use an inhaling system to lubricate your vocal cords. As for the don’ts: Don’t eat dairy products, especially cheese. Steer clear of spicy and acidic foods as well as onions and peppermint. Avoid alcohol since it dries the vocal cords. And don’t forget to stay away from synthetic sugar—it’s a killer for the voice. For more tips and tricks (37, to be precise!) from seasoned singers, visit the Clyor website. When you take good care of your voice, your voice will care for you. Live a healthy lifestyle and supplement with remedies when needed. Best wishes for happy and healthy singing! For a 15% discount on Voice37, visit Clyor.com/voice37 and use code WELLSPRING15, valid until November 1.

WELLSPRING / TISHREI 5783

WELLBEING FEATURE

They both want our support. Only one of them supports us. When outside groups seek to interfere with our Yeshivah Education, our progressive so-called friends remain silent.

Only Lee Zeldin proudly stands up to defend us. Only Lee Zeldin is a friend we can rely on.

VOTE LEE

ZELDIN

FOR GOVERNOR OF NEW YORK WELLSPRING / OCTOBER 2022

FOR OUR FUTURE!

PAID FOR BY SAFE TOGETHER NY INC. THIS COMMUNICATION WAS NOT EXPRESSLY AUTHORIZED OR REQUESTED BY ANY CANDIDATE OR BY ANY CANDIDATE’S POLITICAL COMMITTEES OR ANY OF ITS AGENTS.

ASK THE NUTRITIONIST By Laura Shammah, MS, RDN

F E O D R I A

Can dietary changes improve my daughter’s symptoms?

My daughter has mild ADHD and is not doing well with the medication she was originally prescribed. We’re trying to have a different doctor reevaluate her and prescribe another medication, but in the meantime, several parents of ADHD children mentioned to me that making changes to their children’s diets has been extremely powerful in curbing the symptoms. As a dietitian, what would you recommend as a basic dietary outline for a child with ADHD?

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ASK THE NUTRITIONIST

The concept of treating or mitigating ADHD effects using diet and other healthy lifestyle habits is gaining considerable traction. Poor nutrition may not be the cause of ADHD and positive nutrition might not completely cure the condition, but there are several reasons to consider making dietary changes—especially when the medication dosage needs to be regularly increased or is not working so well with the child. That being said, please consult with your pediatrician or any other medical professional before making any significant decisions. Parents who give medication are also seeing major differences in their children when they make dietary changes at the same time, so the below can be helpful for everyone. The first thing to be on top of is your child’s protein intake. Protein-rich foods are used by the body to make neurotransmitters, the chemicals released by brain cells to communicate with each other. Protein can prevent surges in blood sugar, which increase hyperactivity. Try to up your child’s protein intake by giving them more beans, nuts, fish, eggs, poultry, meat, or low-fat dairy products. Instead of carb snacks, try to give your child a protein-based snack between meals. Three important minerals to help your child focus are zinc, iron, and magnesium. Zinc regulates the neurotransmitter dopamine and may make methylphenidate more effective by improving the brain’s response to dopamine. Thus, low levels of zinc correlate with inattention. Iron is also necessary for producing dopamine. One small study showed ferritin levels (a measure of iron stores) to be low in 84 percent of children with ADHD compared to 18 percent of the control group. Low iron levels are linked with cognitive deficits and severe ADHD. Like zinc, magnesium is used to produce neurotransmitters involved in attention and concentration, and it has a calming effect on the brain. All three minerals are found in lean meats, poultry, nuts, soy, and fortified cereals. While diet is the safest way to increase all three mineral levels, a multivitamin with iron will ensure your child gets the daily 68

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recommended value of these minerals, especially if stimulants are affecting the appetite. B vitamins also play a key role in alertness. Studies suggest that giving a supplement to children with low levels of B vitamins improved some IQ scores (by as much as 16 points) and reduced aggression and antisocial behavior. Vitamin B-6 appears to increase the brain’s levels of dopamine, which improves alertness. Omega-3 fatty acids are believed to be important in brain and nerve cell function. A new study, conducted at Göteborg University, Sweden, concluded that daily doses of omega-3s—found in fish such as sardines, tuna, and salmon—reduced ADHD symptoms by 50 percent. Dr. Sven Ostlund followed a group of ADHD children aged 8–18 who took fish oil daily. Within six months, there was a noticeable decrease in ADHD symptoms in 25 percent of the children. It is important to note that many children are diagnosed with ADD/ADHD when in fact they suffer from food sensitivities. Many children with food sensitivities can exhibit ADHD symptoms after they are exposed to certain foods. Therefore, some doctors suggest that all children be screened for food allergies before being prescribed medication for ADHD. Talk with your doctor about testing for allergies. Some of the common foods that can cause ADHD reactions are milk, chocolate, soy, wheat, eggs, beans, corn, tomatoes, grapes, and oranges. There’s also evidence that artificial coloring and dyes and preservatives can be a strong trigger for children to exhibit hyperactivity. Lactose intolerance can also mimic symptoms of ADHD. Try giving your child goat’s milk products instead of cow’s milk and observe if there are any changes. If you suspect that food sensitivities may be contributing to your child’s ADHD symptoms, talk to your ADHD dietitian or doctor about trying an elimination diet. Many studies also suggest that cooking in aluminum and plastic can interfere with the production, secretion, transport, action, function, and elimination of vital natural hormones, which can also result in ADHD. Never cook or bake directly in aluminum— only on a parchment paper—and avoid putting hot food on or into plastic. Below are two food lists to keep in mind when outlining your child’s diet. They can have a significant impact on blood sugar levels, which affects hyperactivity:

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69 These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.

WELLBEING FEATURE

Focus Findings Here are some other tips that can help improve focus and concentration levels.

Opt for:

Avoid:

organic produce

soda

milk

chocolate

eggs

mercury

meat

yogurt

chicken

ice cream

omega-3 fatty acids (in food or supplements)

cheese

tuna

corn

salmon

nitrites

cold-water white fish

MSG

walnuts

food coloring

Brazil nuts

sodium benzoate

chips

olives avocado oil flax chia

Of course, exercise is crucial in improving concentration and focus. When we exercise, our brain releases chemicals called neurotransmitters, including dopamine, which help with attention and clear thinking. People with ADHD often have less dopamine than average in their brain and exercise can be instrumental in increasing that.

Sleep: Sleep problems don’t cause ADHD, but who can pay attention when they’re tired? Sleep problems are common in people with ADHD, and many stimulants can further exacerbate sleep issues. Here are some basics to keep in mind: Establish a bedtime and wake-up routine; eliminate caffeine intake in the afternoon; avoid screen time an hour before bedtime; avoid high-energy activities an hour before bedtime. Try to darken the room and incorporate some sleep-inducing aromatherapy or white noise. Avoid screen time: Screen time overstimulates the brain, so avoid it as much as possible. Provide unstructured time: Paradoxically, children with ADHD need free time. Encourage your child to explore nature, listen to or play music, and enjoy open-ended play. If you have the time, join them in their creative play. Even five minutes of interaction with your child while they play can make an impact. Fidget tools: It’s challenging for children with ADHD to concentrate for long periods without moving around. “Fidget tools” can help your child fiddle with something and provide an outlet for their need to move. If you see that your child does well with these gadgets, talk to their teacher about using them in the classroom. (Source: FocusMD)

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

WELLSPRING / OCTOBER 2022

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SAMPLE

SAMPLE By Libby Silberman

WELLSPRING / OCTOBER 2022

Kefir If you’ve been a fan of this column for long enough, you may recall our talk about fermenting vegetables and nurturing sourdough. Yes, yes, yes, those eager nods! Good to know my words are not going into one ear (eye?) and out the other. That makes me feel better. Who remembers the connection between fermented vegetables and sourdough bread? Of course, all that moldy…probiotics! So, so good for you. In this installment, while we’re still on the topic of beverages (how’s the juicing going?) we explore another member of the probiotic family, one we’ve briefly mentioned but never met in the past. Step right up, kefir! Kefir is allegedly your gut’s best friend, and indirectly your brain’s BFF as well. In fact, the etymological root for the word kefir is keyif, Turkish for “feeling good” or “pleasure,” since it impacts the overall digestive system—which in turn impacts one’s overall feeling of wellbeing.

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SAMPLE

The Theory As complicated as it sounds to newbies, making kefir is actually easy-shmeasy. It’s tasty and versatile and really great for your gut health, said to relieve all intestinal issues, promote healthy bowel habits, and reduce flatulence. It cleanses the intestines, offers the good kind of bacteria and yeast, vitamins, minerals, and complete proteins. It has a tranquilizing (but not drugging) effect on the nervous system, and has been proven beneficial in treating sleeping disorders, depression, and ADHD. In my research on this power beverage, I’ve read about the use of kefir in alternate health practices to treat chronic fatigue, herpes, and serious infections.

The Experiment Can we rely on the theory? I set out to make my own kefir at home to discover the truths.

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First, What Is Kefir? Hands down, the easiest family member to deal with. No feeding, burping (now who remembers that?), mixing, shaking, and storing in precise conditions. An allaround pleasure, a cinch to deal with. Kefir is a fermented drink, generally made with cow’s or goat’s milk, but also feasible with water and many milk alternatives. The probiotic-rich beverage is made by adding kefir grains to milk in a jar. These grains look like clusters of tiny balls—which are actual live yeast and lactic acid bacteria—and resemble a cauliflower in appearance. Left at room temperature over a period of 24 hours, give or take, the microorganisms in the kefir grains multiply and ferment the sugars present in the milk, turning the milk into kefir. When done, the grains are removed from the liquid and can be reused to produce a new batch of kefir. In short, kefir is the drink, and the kefir grains is the starter that is used to produce the beverage. The grain’s lactic acid bacteria turn the milk’s lactose into lactic acid. The taste is very similar to plain Greek yogurt, with a runnier consistency. Straightforward enough, huh? Now that you’ve gotten acquainted with what kefir is, let’s move on to the lab work.

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How It Went Over From conception of the idea of making my own kefir to actually drinking my own kefir took a jolly long while. First, I searched for someone who makes kefir regularly to obtain their spare grains. Kefir grains multiply in size every time they’re combined to ferment with milk, so consistent kefir makers will eventually have spare grains to share. Finally, I found someone a city over, and I waited impatiently for her to come to Yerushalayim, toting those precious grains. After three weeks of me sitting on my palms, this wonder woman attended a simchah in my neighborhood and kindly brought the grains with her. They were stored in a container, covered with kefir to retain their freshness. “Drink the kefir the grains came in,” she urged me. “It’s sheep’s’ milk kefir.” I found the beverage to be highly unpalatable and began doubting my new venture before I even started. But, I told myself, cow’s milk is a whole different story, and so, I jumped right in. I withdrew the grains from the sheep’s milk kefir with a plastic spoon and placed them in a plastic cup. I filled the cup with filtered water to clean and refresh the grains for a couple of minutes. Then, I placed the grains on the bottom of a glass jar (the same jar that saw pickled carrots and cucumbers and garlic and onion and sourdough starter) and poured milk over it. I covered the jar with a breathable cloth and fastened a rubber band over the jar to keep the cloth down. That’s it. I stowed the jar into a cabinet and for76

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got about it until the next day, around 15 hours later. If there’s anything I didn’t realize before starting out, it was how soon my kefir would be done. My neural pathways had up until then associated jars with patience and long periods of time (see Sample in issues 63 and 65 for details), and I was pleasantly surprised when I realized I could have my kefir the very next day! I opened the jar, bracing myself for a serious yuck factor, or “let’s acquire a taste now,” but there was none of it. The contents looked and smelled like plain yogurt, slightly sour but otherwise harmless. The consistency was somewhat runnier than yogurt. I read that the body may need to get used to kefir, so it’s best to take it slow. I tried 3.5 ounces (approximately 100 ml) a day for the first two weeks, and experiencing no adverse symptoms, upped to 7 ounces (slightly more than 200 ml). See sidebar on how I enjoyed my kefir so far, and for other great ideas on using kefir. When all the kefir was used up, I refreshed the grains by soaking them in filtered water for a couple of minutes, washed the jar, and refilled it with milk and the grains. I covered it with the cloth and returned it to the cabinet for another 15 hours. Simple as that. I promise I’ve never done an easier Sample. Try it yourself if you’re not convinced.

Here’s how I’ve used kefir so far: • I added frozen mango cubes and enjoyed a fruit “yogurt.” • I dissolved some coffee in hot water and added it to the kefir to enjoy coffee yogurt. • I used it as a base for smoothies instead of yogurt or milk. • I combined fruit pulp from my morning juice with kefir and drizzled some silan for a fruity sugar-free yogurt. (The backstory is that the fruits I used for juicing were shemittah fruit. As it is forbidden to discard edible parts of shemittah fruit, I either had to let them rot in my pach shemittah, or use them. Win-win!)

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SAMPLE

How Can You Consume Kefir? • Just drink it on its own. Once you develop a taste for it (and it happens surprisingly fast, talking from experience), you can just drink a cup of it for breakfast. • Mix with fruits and granola. Add frozen blueberries, strawberries, mango cubes, or your favorite frozen fruit, mix with granola, and enjoy your breakfast bowl. • Use in your smoothies instead of milk or yogurt. Add fresh and frozen fruit, chia seeds, ground nuts, ground flaxseed, and even vegetables. This is probably the most “painless” option in terms of taste. • Add to Greek salad dressing for extra flavor profile and secret nutrition. • Use in dairy muffins instead of the liquid the recipe calls for. Your kids will be none the wiser. • When serving dairy for dinner, add kefir to your mashed potatoes and cut back on the mayo. You’re welcome. • Replace plain milk with kefir in pudding. • Use in cheese latkes, pancakes, or waffles if you’re intrepid enough to play with the ingredients. • Add some silan and ground nuts to kefir and enjoy a light lunch. • Make popsicles! Blend kefir with your favorite fruits, add some silan or agave, and freeze in popsicle molds for totally healthy “ice-cream” pops. • Replace mayo with kefir in vegetable salad dressing, pasta salad dressing, and even potato salad dressing. • Make frozen yogurt by combining kefir with any flavor you love—coffee, strawberry jam, fruit, and even chocolate syrup. • One last idea that I’ve never tried but sounds genius. Make spreadable cheese by straining kefir through a cheesecloth or coffee filter overnight to allow the whey to drip out. The results should be thick, creamy kefir that you can spread like cream cheese on bread or crackers. Of course, you can flavor this as you wish—sweet, savory, or with herbs.

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Kefir? Yogurt? What’s the Difference? Both yogurt and kefir are fermented forms of milk. How do they differ from one another? Essentially, the differences lie in the bacteria and yeast they’re made from and how they’re cultured. Milk kefir is a mesophilic culture, which means that it cultures at room temperature. It’s a combination of bacteria and yeast that work together to produce kefir. There are two types of yogurt starters: mesophilic and thermophilic. Like kefir, mesophilic yogurt starter is cultured at room temperature, whereas thermophilic yogurt starter ferments best in low heat (around 110°F). In both cases, yogurt strains are a collection of bacteria, not yeast,

that produce the final product of yogurt. To make new yogurt, a small amount of previous yogurt is used as starter. Another important difference between yogurt and kefir is the type of bacteria present in each. Milk kefir contains a much larger range of bacteria, in addition to containing yeasts. This is why milk kefir is one of the most powerful probiotics you can make on your own. The bacteria found in yogurt helps keep the digestive tract clean and feeds the friendly bacteria in the gut. Each type of yogurt has its own strain of bacteria that offers its unique properties and health benefits.

Kefir

More fat More probiotics More protein More active yeast Thinner consistency, like a drink Ferments at room temperature

Yogurt • Traditionally made from cow’s milk (but can be made from alternatives) • Creamy taste • Good source of protein

Ferments under low heat Initially lighter on the gut Less frequent maintenance

Full of: Probiotics B vitamins Potassium

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SAMPLE

Making Kefir at home Instructions you can actually understand and follow, even if you knew nothing about kefir yesterday: Things you’ll need: • Glass jar • Whole milk • Kefir grains • A breathable cloth/coffee filter • Rubber band Got all of these items together? Follow this. Gently refresh the kefir grains by soaking them in some filtered water for a couple of minutes. Then, place the grains on the bottom of the jar, and pour milk over them. Cover the mouth of the jar with the cloth and fasten the rubber band over the jar to keep the cloth down. Put it into a cabinet on the countertop out of sunlight and forget about it…for 12–36 hours, depending on the climate and the temperature in your kitchen. If you live in a cold climate or your kitchen is cool, let the kefir ferment for 36 hours, but if you live in my part of the world or 80

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your kitchen is warm, 16–18 hours is sufficient. A good way of knowing how long is too long is if you see the kefir separating to whey and curds. It is perfectly edible when separated, but you’ll know to leave it out for a shorter next time if this happens to yours. Refrigerate the ready kefir. Use a non-metal spoon to extract the grains and store in a little kefir or fresh milk in the refrigerator for up to ten days. Drink 100 ml the first few days to make sure your gut can handle it. You can build up to 200 ml (6.7 oz), and eventually safely consume between 250–470 ml (8–16 oz) each day. If you experience any uncomfortable side effects like bloating or diarrhea, cut back the amount of kefir you consume until you can stomach the influx of all those good bacteria. When you finish your kefir, just do the same process over again using your grains and new milk. That’s it! I told you it’s an easy family member! In case you’re wondering where to get your kefir grains from, ask around. Neighbors, cousins, friends; all you need is one person’s spare grains, one time. You’ll be surprised to see how many people make kefir at home.

Does it matter which size jar I use?

"That's a good question!" And Answers

Any size jar works, but the smaller ones are better. As you’ll want to make kefir often for freshness, you won’t want to make too much at a time. I recommend a 1-pint jar.

Where can I get kefir grains? Ask a friend who makes her own kefir. She may have some to spare because kefir grains grow slowly each time they are fermented.

Can I over-ferment my kefir? Actually, you can! You’ll notice that the kefir separated to curd and whey, which will tell you that it’s been over-fermented. No worries, though, because it’s perfectly edible and to be enjoyed in recipes and smoothies. If you smell something distinctly “off,” or super sour, you should probably trash it. The moral of the story? Ferment your kefir for a shorter amount of time next round.

I’ve always fermented my kefir for 20 hours with great results. Why did it start separating recently at the same amount of time as I’ve fermented before? You probably have too many kefir grains by now. Time to share some with a friend (or discard)!

Is kefir safe for children? Not only is it safe, but it’s actually super healthy. A child’s gut has billions or trillions of bacteria, good ones crucial to digestive health. Antibiotics or poor diet can throw it off balance, causing tummy-aches and other ailments. Consuming kefir can help children with chronic digestive issues. Kefir is especially good for children who are very underweight due to low iron. All this being said, be advised that kefir is not good for a child before their first birthday.

What’s the recommended ratio of kefir grains to milk? There’s no hard-and-fast rule but a teaspoon of grains is usually sufficient to produce two cups of kefir.

I am highly allergic to milk products. Is there any way I can have kefir? You can make kefir with milk alternatives and even water. Water kefir works very differently and with different grains, so do your research before you jump in.

Can I eat the kefir grains?

Results: It's never fun for me to write results when I’m trying something on my own. Am I meant to say, “and I felt good happily ever after?” That would steal all my rights to complain in the future! (Tired? Hard night with the kids? But hey, don’t you drink kefir? Didn’t you say how great it made you feel? How come you have a headache/toothache/indigestion?) Hence, to retain kvetching rights in the future, the results—delivered with caution—are as follows. Kefir has proven to be really, really good for overall digestion. Honestly, I’ve never been a sufferer, but drinking kefir daily has prevented any digestive discomfort. I do think I’ve been feeling an overall sensation of wellness since I started drinking kefir. Having shared from my kefir abundance with others, one of them reported significant improvement with their toenail fungus. Another said it made them feel “really good,” and the rest are enjoying the “thought of eating something so healthy” but aren’t noting any particular health improvement. Slowly, as my grains multiply and are available for giveaway, I’m converting my neighborhood to kefir makers, one fearless neighbor at a time. That’s a pretty cool result, methinks.

You can, if you like the taste and have spare grains. Consider it a veritable probiotics bomb!

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SAMPLE

Humble Old Origins The only way to make kefir is by using kefir grain starter from a friend. She also got it from a friend who got it from her neighbor who got it from her aunt who got it from her grandmother. Which makes me wonder… Where did the first kefir grains come from? Legends and theories abound, some of them including a prophet giving it to a tribe and swearing secrecy, and another including a prince who lived in a cave and a wild tale of how an intrepid person fooled the prince into sharing some. No one really knows the truth today. The common belief is that kefir is centuries old and originates in North Ossetia, the northern area of the Caucasus Mountains, between Russia and Georgia. The local residents—a tribe referred to as Ossetians, descending from nomadic Scythians—first harnessed kefir grains to ferment milk. They were shepherds by trade, and they learned that putting fresh milk in leather bags made from animal hides along with special grains would cause the milk to fizz and go sour. They consumed the kefir every day and lived in excellent health. At this time, kefir grains were considered part of the tribe’s wealth, passed down from father to son, generation to generation. Usually, the bags of kefir were hung outside during the

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day and brought into the house at nightfall and hung in the doorway. Anyone entering or exiting the house would prod and knock the bag with their hands to continuously mix the milk. Each time the kefir was removed, fresh milk was added to the grains to continue the fermentation process. As shepherds, many members of the tribe spent days traveling with their flocks, and they would take along these leather bags with kefir as sustenance for the journey. They had a constant supply of sheep’s milk to add to the bag. For many centuries, the secret of kefir was unknown to the Western world, and through a series of nomadic adventures and exchange of medicinal secrets, the secret of kefir eventually become known to the modern world, recently experiencing a huge popularity leap. Can you make your own kefir grains? Kefir grains are classified as a form of a SCOBY, which stands for “symbiotic colony of bacteria and yeast.” It is extremely difficult to cultivate new grain production, which is why 99 or more percent of people use existing kefir grains.

Nutrition information A 1-cup serving of low-fat kefir contains: • Protein: 9 grams • Carbohydrates: 11.6 grams • Fat: 2–3 grams, depending on the milk used • Calcium: 24% of the DV (daily value) • Phosphorus: 20% of the DV • Vitamin B12: 29% of the DV • Riboflavin (B2): 25% of the DV • Magnesium: 7% of the DV • Vitamin D: 12% of the DV • Total calories: Approximately 104 (FoodData Central, a USDA supervised site)

Lactose intolerant? You can most likely enjoy kefir safely because the lactose is fermented. Be careful when trying it if you are highly lactose intolerant; start with a tiny amount to make sure you don’t experience any adverse reaction.

Five Downsides As I’ve noted a dozen times over, not everything is for everyone. Including kefir. Here are five possible downsides or even dangers that kefir may pose.

• Kefir can cause an allergic reaction, if you’re allergic to milk, that is. • Kefir may contain alcohol. The fermentation process naturally produces alcohol, and while the amount is negligible (less than 1%), those who are extremely sensitive to alcohol or in recovery should be aware of this. Labels on commercially sold kefir may include a zero-alcohol sticker. • In rare situations, kefir can make you sicker. If you have a very weak immune system, have mastocytosis, are histamine intolerant, regularly get migraine headaches, have bowel problems, or have a family history of colon cancer, discuss consuming kefir with your healthcare practitioner. • Kefir is not intended for cancer patients currently undergoing chemotherapy. Any form of probiotics, including kefir, can interfere with chemo, potentially causing infection or sepsis. • Kefir can cause uncomfortable side effects. Consumption of kefir can cause unpleasant gut symptoms including constipation, diarrhea, gas, abdominal cramps, headaches, and bloating. To minimize and prevent these symptoms, start with ingesting a small amount of kefir and build up your intake to help your body adjust to the healthy bacteria.

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Why is kefir good for you? Below are 12 reasons why kefir is beneficial to your health.

Lowers blood sugar

Offers lots of great nutrients

A 2015 study on individuals with diabetes consuming kefir regularly showed significantly lower fasting blood sugars in these individuals over the control group. The kefir group also had lower A1C (blood sugar) levels over a 3-month period.

Kefir is rich in vitamins and minerals, including vitamins B12, B1, and K. It also contains biotin, a B vitamin that is instrumental in helping the body absorb other B vitamins, such as folic acid, pantothenic acid, and B12. Kefir also contains a wide variety of bioactive compounds, including organic acids and peptides that contribute to its health benefits.

Doesn’t cause lactose intolerance symptoms This is good news for lactose intolerant individuals who suffer a host of uncomfortable symptoms when consuming any dairy products. Because the bacteria in the drink break down the lactose, it poses no problem for sufferers. With kefir, they can enjoy dairy products and the nutrition that dairy offers. A small study found that regular consumption of kefir over a long period of time improved overall lactose intolerant symptoms in sufferers.

May reduce overall body weight

Fights disease

Research studies using mice showed that drinking kefir helped reduce body mass as well as cholesterol levels in obese mice. Does it work for humans as well? Research is in progress.

Studies have found antifungal and antibacterial compounds present in kefir that can protect the body against many health problems including vaginal yeast infection, gastroenteritis, and most types of yeast infections.

Lowers cholesterol levels

Improves bone health

Enhances digestive health

A research academy tested two groups of women with high cholesterol levels. One group was given low-fat milk and the other group was given kefir over a period of 8 weeks. At the end of the 8-week trial, the women who consumed kefir showed significantly lower levels of the bad type of cholesterol, as well as overall lower cholesterol levels than the group that was drinking milk. As you may know, high cholesterol levels can cause heart disease, the number one cause of death in the US.

Improved bone health lowers the risk of osteoporosis, a large problem in most Western countries, especially noted in post-menopausal women. Osteoporosis causes the bones to deteriorate and eventually fracture easily. Kefir helps build bone density by offering lots of calcium. Aside from offering calcium, kefir is rich in vitamin K2, vital for the metabolism of calcium. Studies proved that adding foods rich in vitamin K2 reduced the risk of bone fracture by nearly 81%.

Bacteria is not only that evil thing that causes illness. Our digestive system contains many kinds of good bacteria, and balance is necessary for optimal health. What upsets the balance of gut bacteria? Antibiotics, disease, infection, and poor diet. Kefir has been proven magical in restoring the balance of healthy bacteria. It’s been proven helpful in stopping diarrhea and healing peptic ulcers. A couple of studies also linked a reduction of IBS symptoms with the consumption of kefir.

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Prevents or reduces cold and flu symptoms

In preparation for this article, I chatted

Regular consumption of kefir builds your immune system so that when you catch a bug, the symptoms will be mild. Or you won’t get sick at all…

Here are some of their stories.

Prevents or reduces allergy symptoms Allergies (including food allergies and seasonal allergies) are caused by an overactive immune response to a common substance, be it pollen, peanut butter, or dust. The immune response causes itchy, watery eyes, itchy throat, sinus congestion, and hives. By building your immune system with the consumption of kefir, your immune system won’t react so strongly to allergens.

Improves iron and B12 levels Cut the anemia out by consuming kefir. Lactobacillus acidophilus, the name of the active bacteria in kefir, has been proven to improve red blood cell and hemoglobin levels.

Prevents or reduces eczema symptoms Similar to the way allergies function, eczema is caused by a hyper immune system response. It can also be caused by an overgrowth of unhealthy bacteria in the gut. Though no one knows exactly what causes eczema in each case, consumption of kefir is highly recommended.

with some longtime kefir makers.

“I used to suffer from recurrent yeast infections. I was on rounds and rounds of antibiotics and creams, and went off sugar and white flour, to no avail. A health coach suggested kefir, and she gave me some grains to get started. I made kefir and consumed it religiously for three months. I haven’t experienced a yeast infection since, baruch Hashem.”

“My husband suffered from toenail fungus for over ten years. We tried many different remedies, natural and traditional. Around six months ago, we were introduced to kefir. He has been consuming kefir and yogurt every day since. Kefir wasn’t a magic bullet—nothing is when it comes to stubborn nail fungus—but slowly, we finally began observing noticeable change.”

“I drink kefir every day and really feel an improvement in my energy levels, mood, and digestion.” Sources: Cultures for Health Healthline The Kefir King Lifeway Kefir

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!

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CUP OF TEA

WELLSPRING / OCTOBER 2022

Cup of Tea with

Shelly Dembe Shelly Dembe AGE: 61 OCCUPATION: Registered Nurse, Health Coach, Public speaker, Author

SINCE: RN since 1982 LOCATION: Based in Columbus, Ohio; global audience PASSION: Connecting and empowering women in their physical, emotional, and spiritual health

SHE WISHES PEOPLE WOULD KNOW THAT: They already have the tools inside of themselves to become their healthiest and most joyful self

By Roizy Baum WELLSPRING / TISHREI 5783

CUP OF TEA

A devoted nurse who eventually traded the ICU for a yoga studio, Shelly Dembe discovered that the inner peace her soul sought in yoga was present in Judaism all along. With her vivacious laughter, twinkle in her eyes, and a bounce in her being, Shelly’s enlightening interview is the perfect way to connect with the Yamim Tovim on the horizon. She mesmerizes me with her journey as an evolving Yid, a journey of pure joy, delight, and positivity.

“I grew up in a fairly secular Jewish home,” Shelly begins. “We had some semblance of Judaism in our lives, but it was devoid of any deep feelings or connection. There were moments of beauty once in a while—like when my mother lit candles or got teary-eyed during Kol Nidrei— where I felt that spark. But that was it.” All in all, Shelly was a searcher who simply didn’t know where to look. When her brother became observant in college, the frum lifestyle seemed way too scary and unfamiliar to her. Shelly did her best to stay away from that,

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although later she realized how it could have been the source of her connection way back. Still, she continued to seek and tried to find herself. Shelly explains how her search led her to the world of yoga. “There was a lot of focus on breathing and relaxing and it was very kinesthetic—that’s the way I learn best.” She also realized she felt something there that made her feel connected. She'd finally tapped into the truths of the body-and-soul connection.

“Unfortunately, it wasn’t Yiddishkeit,” Shelly adds. “I was on a path and Hashem was leading me, eventually, to the right place. But it just took quite a while.” There was also a peacefulness there that Shelly didn’t necessarily feel in her home life. At that time, her marriage was failing, and through a support group she learned the art of “letting go and letting G-d.” At the same time, as a nurse, Shelly admired the patients’ families that had faith and believed in something

greater than themselves. “I wanted that so badly,” Shelly says, her voice filled with meaning, “I simply didn’t know how to get there.” Light Within and Without A few years later, in 1998, Shelly was a newly divorced mother of two. Her little children, their neshamos seeking light, offered encouragement far beyond their years. “Mommy, you’re supposed to light the candles,” her

WELLSPRING / TISHREI 5783

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daughter said when she came home from day school one Friday. And then she demonstrated. “This is how you do it.”

dubs “Hashem’s help.” Shelly shares her belief: “If I want to help someone with their health, I’d need to address every part of their life and not only what they ate. The entire picture includes what their family life is like and how their relationships are doing.”

Children hold power and unsurprisingly, Shelly started lighting candles. Shelly reflects on how it was after she divorced. “I had really stifled myself when I was married,” she says. “When I finally got divorced, my brother, Rabbi Dovid Wachs, said the most brilliant statement to me, ‘Shelly, if you want to be a Reform Jew, you must first know what you’re reforming yourself from.’ Hairs rise on my arm when I think about that. Back then, I told my brother, ‘Dovid, this is the first thing you’ve said that makes sense to me and I’m going to give it a try.’” Of course, Hashem had a plan. Lo and behold, the next day, the rabbi in town, Rabbi Yitzchok Adler, called to invite Shelly for a Shabbos meal. “But you don’t even know me!” Shelly sputtered incredulously. “Of course I know you,” the rabbi said, without missing a beat. “We’re connected. You’re a Jewish soul.” And that uplifting Shabbos meal led to more and more opportunities. It led to Shelly learning with him and to her shul visits. “Shelly,” Rabbi Adler told her, “there are people stuck on a ladder, there are people going down on a ladder, and you are going up the ladder. Little by little, Judaism crept in. There was more light and more joy and more meaning. And then, Shelly had something seriously huge to look at. And that was her yoga practice. Always involved in the world of health, Shelly sought to work on people as a whole. “Even as a nurse in the ICU,” Shelly reflects, her judgement-free attitude and love for authenticity apparent in her every word, “I wanted to work on the whole person— on their physical, emotional, and spiritual needs.” Eventually, Shelly left traditional nursing because she wanted a wellness model. Her dream was to be part of a model that empowered people in their health and didn’t just treat the symptoms or put Band-Aids on people’s wounds. It was only natural for her to become very involved in preventative health, through complementary health, which Shelly 90

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During the time that Shelly started teaching this to her clients, she got remarried and found a beautiful family life with her husband and their blended family. Does It Conflict?

Yet at the same time, Shelly had never found a better way to bring people together, and for one hour shut their phones, breathe, listen to themselves, and practice something that allowed them to take care of themselves.

Shelly explains the initial conflict that she experienced between her beloved yoga practice and her attraction to Judaism. “I was teaching yoga, but now that I was becoming more observant, there were so many things that seemed problematic to me,” Shelly relates. “It all felt very wrong. And so, I started to filter out some of the elements of yoga in my teaching.” Yet at the same time, Shelly had never found a better way to bring people together, and for one hour shut their phones, breathe, listen to themselves, and practice something that allowed them to take care of themselves. How could she throw out something that had defined her life until then? Of the many things that bothered Shelly about yoga, Hinduism was one of them. “Not everyone in class is Hindu,” Shelly points out, “so we shouldn’t be speaking Hindu or doing Hindu practices that are not in line with the Jewish soul.” For an interminable amount of time, Shelly found herself agonizing over the question, “Should I still be teaching yoga?” She received her answers in many ways. From speaking to different rabbanim, the answer was an unequivocal “yes!” Shelly is passionate about educating Jewish teachers and students about yoga in a safe way—in a way that practices to honor the neshamah, in a way that allows us to partner with Hashem in the care of our bodies. “Let’s face it,” Shelly says, being open. “As observant Jews, are we just saying the berachah Asher Yatzar and asking Hashem to keep all our vessels open—while mindlessly stuffing ourselves at a kiddush? Hashem gave us our bodies and empowered us to take care

of them.” Shelly has observed keen interest in the community. “I want them to be able to find a way to combine learning Torah, learning chassidus, doing a cheshbon on themselves… all with movement,” Shelly says. As Yidden, we’re not designed to keep still. We have a flame inside of us that’s always moving. And we have Shelly teaching yoga to women all over the world fanning the flame within us. Stir Your Soul One of the concepts in yoga that Shelly noticed was getting lots of attention is the chakras, which is a Sanskrit word that means wheel or cycle. The belief is that there are seven main chakras situated along the back, from the base of the spine to the crown of the head. “There is nothing wrong with chakras,” says Shelly, “but when I was learning about them, I was thinking, I just learned about the Sefiros. And that’s Jewish! That’s something the neshamah recognizes!” At that time, Shelly was taking various classes on the topic of Sefiros, which she was very drawn to. It was something she was able to imagine in her body; it was something her neshamah recognized. Shelly explains why it was so. “Because I’m a kinesthetic learner, a dancer, a mover, I started to put it to movement in my mind. For example, for chessed (loving-kindness), I automatically felt this flowing, watery movement, whereas gevurah felt very different—it felt formed and linear and strong. And that’s how I wanted to express it.” Shelly then started creating movement around each Sefirah. Even in the intellectual Sefiros—chochmah, binah, and daas—she realized there are ways to tap into them. And so, she kept putting it together and started moving with them. “One night,” Shelly shares, “I went to bed and said, ‘Hashem, I need a name for this.’ SoulStir was the first thing that came to mind in the morning, and we clinched a name! Because that’s what we’re doing, we’re stirring souls!” Shelly started leading SoulStir in different communities and found herself traveling quite a bit. The faith-centered approach was appealing to all. Individual groups of women, retreats, and centers were all calling her down for events. No matter who she’s giving the class to, Shelly makes it clear that SoulStir is not her personal agenda. “I take a look at my audience and the energy of the day, season, and time in the Jewish calendar. It’s about what the people need and the group I’m leading. All that comes into play.”

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Seven Sefiros SoulStir in person and SoulStir in Zoom are two different experiences, both fascinating in their unique ways. That said, the general structure of an in-person SoulStir class starts by creating a safe space. Shelly brings the class alive. “We close our eyes, and notice where we are and why we’re there. I create a safe container for people. We also go into a little development of chochmah: what is a flash of intuition, why are you here, what do you truly want and what is your hope for this experience?” SoulStir dances usually start with chessed, and the music is chosen to complement the Sefirah. The chessed music is flowy, watery, and soft. The movements are swimming movements, with rolling of hands and shoulders. Often, the class ends up traversing the room in flowing movements. For gevurah, the music changes significantly to something very alive—the type you can pound and punch to. Shelly believes a lot of us carry “stuff,” like stress, trauma, and blockages. The gevurah she developed is the ability 92

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to get rid of this stuff. “People are so happy to toss their things away. You’ll see kicking, punching, and shaking— and even little tantrums happen in this class. I think this one is the most enjoyable one,” Shelly says, and it’s clear she’s put her heart and soul into this. “People love the permission to shed some stress.” Then we move on to tiferes, which is harmony, balance, and beauty. This step involves a fun song where attendees get to play a little bit. They dance with one another, share movement, and do several partner dances. Tiferes is followed by netzach, which is leadership. And here Shelly conducts the famous sharing circle. Participants sit in a big circle and take turns going into the center. Most women react with, “Oh my! I’m going into the center and people are going to watch me?!” Shelly tries to encourage them to imagine what they want more than anything. By their breaking free of “I can’t, I’ll do it later,” it’s almost a process of jumping in and saying, “I’m going to do it now, even if it’s difficult and even if I’m afraid.” Hod is surrender, sublimation and nullification of our

On Zoom, SoulStir is very different. It’s less interactive and more self-reflective. Participants dance to each song by themselves in their home. After each song, Shelly checks in with the participants. “What was that like for you? How did it feel?” It often ends up being raw, intimate, and emotionally honest. Often, Zoom participants come to class with their children. Thanks to the Zoom option, they get to connect from the privacy of their home and can receive the energy of the class. For those who still want that infusion every week but can’t make it to class, the Zoom class is an excellent alternative. So Moving It’s clear that this is not about Shelly and her ego. “I just feel there’s such a power to it. And if you think into it, SoulStir is so much in our ancestry, in our lineage. Like Miriam dancing at the Yam Suf after we were liberated, bringing the tambourines and dancing with the women. People just come alive with movement.”

ego to let Hashem in. It’s the notion that Hashem is in charge and, in case the netzach got anyone egotistical, the hod brings them back to the reality that one can’t do anything without the help from Hashem. Hod is a pure dance, accompanied by a deep niggun. It pulls at your heartstrings. With the lights turned off, people really enter a space that is just holy; they have their own time. “After gevurah,” Shelly says, “this is the other one that really speaks to everyone. Let’s face it. A lot of us struggle with tefillah. The siddur can feel hard. And this allows for people to pray in their own language—the language of their soul.” Yesod is about foundation. There’s a sculpture dance, where each person becomes part of a moving sculpture. “You have to see it to really experience it,” Shelly says enthusiastically. Malchus is an upbeat song—dancing together in a circle, moving in and out of the circle—a real celebration. After the class, refreshments are served, and participants are invited to share their experiences.

One of Shelly’s goals is to enable people to experience geulah moments even while we're still in galus. She relives a recent SoulStir event in Pittsburgh. The seminary students had a SoulStir by day, and at night there was another event for the women in the community. “Here all these women are getting ready for the Yomim Nora’im and working really hard, and for two hours they managed to step out of their kitchens, walk out of their busyness, take care of themselves, and do the work of Elul by moving through the Sefiros. It was just so powerful.” SoulStir is a real antidote to trauma and to what we hold on to. If we get to a point of total surrender and let Hashem hold us, we can truly move into the geulah. And now that we’re entering a new year, we don’t want the same old. We don’t want to go backward or be stuck. “One way to get ourselves unstuck is to commit ourselves to a weekly class. Try a class that awakens your soul. It’s one hour. Then you know that at least one hour you are releasing what’s in your vessel—and filling up with holy words and movements. “Naaseh venishmah. Just show up. Do and then understand. You don’t have to be a good dancer, you don’t have to be a yogi, you don’t have to be flexible. If you can breathe, you can show up and experience something new. Because we all want new,” says Shelly. “And my deepest wish is that we all dance together very soon in one big holy circle in Yerushalayim.”

WELLSPRING / TISHREI 5783

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FLEXING THOSE GRATITUDE MUSCLES 94

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MY FATHER’S STRUGGLES WITH MYASTHENIA GRAVIS GAVE ME A NEW APPRECIATION OF THE BODY’S “BASIC” FUNCTIONS AS TOLD TO FAIGA SHECHTER From time to time, we get to appreciate particular aspects of our health on a more profound level. For several days after a bout of flu, for example, we certainly appreciate feeling our usual self again. That terrible toothache injects us with a new sense of appreciation for a painless mouth after we finally see the dentist. But what about movements we’ve never given thought to before—our mouth’s movements to produce sounds, our neck muscles that keep it in place, or our eyelids that enable the eyes to remain open? Myasthenia gravis taught me not to take these simple gifts for granted. Ask any of my siblings when the saga began, and they’ll immediately recount the initial flare-up—or what we perceived to be the first one. It was on a winter Motzei Shabbos, after we’d all spent a beautiful Shabbos together celebrating the bar mitzvah of our nephew out of town. My father was feeling sick throughout

Shabbos—nothing alarming, but virus-like symptoms such as nausea, stomach pains, and constipation. But a simchah is a simchah, and he tried hard to be present throughout Shabbos despite his discomfort. The partying continued into the night, with a lavish melaveh malkah prepared by my gracious sister-in-law. We were all there celebrating her eldest son’s milestone and thrilled to spend time with family on a long winter Motzei Shabbos. Toward the end of the celebration, my parents chose to stay in their accommodations for another night because it was getting late, and the light rain falling would have made it difficult for my father to drive home to Brooklyn. My husband and I left, tired kids in tow, and called it a night. After just a few hours of sleep, I was awoken by my phone’s vibrations, and I tensed up when I saw “Mommy” on the caller ID. My mother never calls me before 7 AM. Try-

ing my best to silence the alarm bells in my mind, I answered and assured my mother she hadn’t woken me. “It’s Totty,” she said. “Something’s not right.” My heart began to race as I began imagining the worst. “It might just be the virus he had all Shabbos,” my mother quickly added, sensing my panic. “He woke up an hour after he fell asleep gasping for air. His breaths were shallow, and he could barely talk. He had no control over his muscles, and his heart was racing wildly.” My mother, usually calm and in control, was speaking quickly and anxiously. It was obvious that this was not just the effect of some passing virus—and also obvious to me that we’d hit a crisis. We’d shoved too much under the rug, dismissing many signs up until that point. Listening to my mother’s desperation, I resolved to get to the bottom of my father’s symptoms.

WELLSPRING / TISHREI 5783

MEDICAL SAGA

WHAT IS MYASTHENIA GRAVIS? Myasthenia gravis (MG) is a neuromuscular disorder that causes weakness in the skeletal muscles, which are the muscles the body uses for movement. MG happens when communication between nerve cells and muscles becomes impaired. This impairment prevents crucial muscle contractions from occurring, causing muscle weakness. According to the Myasthenia Gravis Foundation of America, MG is the most common primary disorder of neuromuscular transmission. MG is considered a relatively rare condition that affects about 20 out of every 100,000 people in the United States. However, it’s also underdiagnosed, so its prevalence may be higher. The hallmark of myasthenia gravis is muscle weakness that worsens after periods of activity and improves after periods of rest. Certain muscles, such as those that control eye and eyelid movement, facial expression, chewing, talking, and swallowing are often (but not always) involved in the disorder. The onset of the disorder may be sudden and symptoms might not be immediately recognized as myasthenia gravis. The degree of muscle weakness involved in myasthenia gravis varies greatly among individuals. People with myasthenia gravis may experience the following symptoms: • Weakness of the eye muscles (called ocular myasthenia) • Drooping of one or both eyelids (ptosis) • Blurred or double vision (diplopia) • A change in facial expression • Difficulty swallowing • Shortness of breath • Impaired speech (dysarthria) • Weakness in arms, hands, fingers, legs, and neck. • Drooping neck Sometimes, the severe weakness of myasthenia gravis can cause respiratory failure, which requires emergency medical care.

other neurological or physical disorders, patients with MG typically suffer from symptoms for at least two years before they receive the MG diagnosis. Additionally, there’s no black-or-white test to diagnosis MG. Instead, a doctor may perform or order several tests to confirm the diagnosis of myasthenia gravis: • A physical and neurological examination. A physician will first review an individual’s medical history and conduct a physical examination. In a neurological examination, the physician will check muscle strength and tone, coordination, and sense of touch, and look for impairment of eye movements. • An edrophonium test. This test uses injections of edrophonium chloride to briefly relieve weakness in people with myasthenia gravis. The drug blocks the breakdown of acetylcholine and temporarily increases the levels of acetylcholine at the neuromuscular junction. It is usually used to test ocular muscle weakness. • A blood test. Most individuals with myasthenia gravis have abnormally elevated levels of acetylcholine receptor antibodies. A second antibody—called the anti-MuSK antibody—has been found in about half of individuals with myasthenia gravis who do not have acetylcholine receptor antibodies. A blood test can also detect this antibody. However, in some individuals with myasthenia gravis, neither of these antibodies is present. These individuals are said to have seronegative (negative antibody) myasthenia. • Electrodiagnostics. Diagnostic tests include repetitive nerve stimulation, which repeatedly stimulates a person’s nerves with small pulses of electricity to tire specific muscles. Muscle fibers in myasthenia gravis, as well as other neuromuscular disorders, do not respond as well to repeated electrical stimulation compared to muscles from normal individuals. Single fiber electromyography (EMG), considered the most sensitive test for myasthenia gravis, detects impaired nerve-to-muscle transmission. EMG can be very helpful in diagnosing mild cases of myasthenia gravis when other tests fail to demonstrate abnormalities.

How is MG diagnosed?

• Diagnostic imaging. Diagnostic imaging of the chest using computed tomography (CT) or magnetic resonance imaging (MRI) may identify the presence of a thymoma.

Because many of the above symptoms are common in

• Pulmonary function testing. Measuring breathing

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strength can help predict if respiration may fail and lead to a myasthenic crisis. Because weakness is a common symptom of many other disorders, the diagnosis of myasthenia gravis is often missed or delayed (sometimes up to two years) in people who experience mild weakness or in those individuals whose weakness is restricted to only a few muscles. Surgery or not? A common suggestion when treating MG is to undergo a thymectomy, surgical removal of the thymus gland. The goal of a thymectomy is to remove the source of abnormal antibody production causing the disease thus leading to resolution of symptoms. The benefits of thymectomy are not realized immediately after surgery, thus patients will continue with their medical regimen after the procedure with the goal of weaning off those medications over time. Individual response to thymectomy varies depending on the patient’s age, response to prior medical therapy, the severity of the disease, and how long the patient has had myasthenia gravis. In general, 70 percent of patients experience complete remission or significant reduction in medication needs within a year of the procedure. The other 30 percent of patients who undergo a thymectomy experience no change in their symptoms. According to the American Association of Neurologists, patients who have a thymectomy are twice as likely to experience remission as those who have medical treatment alone. (Sources: Healthline, National Institute of Neurological Disorders and Stroke, Cleveland Clinic)

Although I was taken aback with this sudden attack on his respiratory system, I wasn’t too surprised. My father, strong in spirit but weaker in body, had been complaining about various symptoms during the weeks leading up to that flare-up, none of which were too distressing though. In hindsight, it’s obvious they were all muscle related, but we missed the common thread back then. Who would’ve thought that swallowing issues, slightly slurred speech, and weak handgrip were caused by the same culprit? Sitting up in bed, I suddenly remembered a very similar incident that had occurred with my father approximately three years before this attack. It was also a breathing crisis, but his doctor had attributed it to an infection he was dealing with at the time. Indeed, when he finally got rid of the infection, the breathing issues went away as well. For those who are unfamiliar with autoimmune disease, this is a classic condition of the illness: when the body is under any form of stress—physical or emotional—it can easily trigger a flare-up. Unfortunately, this causes many myasthenia gravis diagnoses to go underdiagnosed as doctors will attribute symptoms to the infection or extra stress. After the flare-up, we expected my father to quickly recompose himself, as he had done after his initial attack, but it didn’t happen. He walked around with his head drooping as if held down by some energy force, and he began losing a lot of weight because of his difficulty swallowing. Despite being fiercely independent, my parents began relying on us to drive them around or accompany them to appointments, simchos, and other events. Our first stop to check

things out was to our family doctor. He ran a couple of tests, including physical exams and bloodwork. Based on the results, he suggested taking some B vitamins. He provided a lengthy explanation about the importance of vitamins and how they play a vital role in overall physical strength. He also warned my father to use his voice sparingly to allow it to rest. The advice did not resonate with us, as my father is far from a garrulous type and uses his speech carefully. Other than transporting me back to my bio classes, we left with not much knowledge and a long list of supplements to purchase. Off to the health food store, I bumped into a good friend and related the incident to her. She immediately began relating her mother’s health issues and mentioned how an alternative healer had “literally saved my mother.” I dutifully took down the craniosacral therapist’s contact information, called to ask her about male colleagues, and scheduled an appointment with one at the earliest opportunity. The next few weeks passed in a blur; my days followed the same rhythm—call to check in, hope for a miracle, schedule another appointment, and get frustrated at the lack of any progress. There was only regression. Most doctors couldn’t offer more than “stress, have him rest, virus taking its toll on the body, he’s not as young as he used to be…”—which paradoxically only added more stress. Well-meaning friends and family began calling us, questioning the strange symptoms and offering some support and more advice than we knew what to do with. Pesach was fast approaching, the Seder night being my father’s yearly highlight. He always conducts the Seder as befits a king,

WELLSPRING / TISHREI 5783

MEDICAL SAGA

FINALLY, ONE RELATIVE WAS INSTRUMENTAL IN CONNECTING US TO A RENOWNED DOCTOR IN THE COMMUNITY WHO IS KNOWN FOR HIS ACCURATE DIAGNOSES, ESPECIALLY WITH SENIORS. regaling us with stories of the past, sharing Torah gems for the adults, and interacting with the children on their level. We didn’t want to bring up the topic, but everyone was worried how things would play out. He had virtually no voice. He was communicating with hand gestures, only managing to croak out a few slurred words once in a while. His face was slightly deformed, and his head was still drooping all the time as if held down by an invisible force. We knew something was terribly wrong, but why couldn’t anyone point us to the right direction? Later we learned that this is all too common with myasthenia gravis. Sufferers, on average, seek a diagnosis for approximately two years, partly because not all doctors are familiar with the disease and partly because the symptoms mimic many other medical conditions. Finally, one relative was instrumental in connecting us with a renowned doctor in the community who is known for his accurate diagnoses, especially with seniors. He welcomed my father warmly and seemed unfazed as we described his symptoms. Then, in a very gentle and sensitive manner he suggested seeing

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a neurologist for a possible diagnosis of myasthenia gravis (MG), an autoimmune condition that affects control over voluntary muscles. “People can be diagnosed with MG at any point in their life, and there are even cases of children diagnosed with the disease, but it’s definitely more common among people over sixty,” he asserted. “Although I can’t confirm the diagnosis, the physical exams I took seem to match the common symptoms, especially the slurring speech.” The only thing that didn’t add up was the vision factor. One of the strongest signs of MG is a weak vision, and double vision for most people. With my father however, that wasn’t the case. None of us can compete with my father’s superb eyesight, so this threw us off somewhat. We immediately scheduled appointments with two neurologists and waited anxiously to confirm the diagnosis. Inquisitive by nature, I naturally turned to Google to learn more about this new term that had entered our lives. After many nights spent scouring the web for some information, I was almost as lost as when I’d started. There were so many conflicting stories and symptoms. I did learn

that MG is also referred to as “snowflake disease,” one reason being that it affects each sufferer so individually. Upon reading that, I finally realized why not a single personal story I’d read online had matched up with the others, and why none had made me say, “Aha, that’s what it is.” Not only does MG affect people in different ways—neurologists are undecided about what to expect after starting treatment. Some say remission is never possible, while others bring stories of patients who were treated successfully. Everyone agrees symptoms can be managed to some degree, though. Ultimately, after running bloodwork and more physical exams, all the neurologists we saw confirmed the diagnosis, directed us to some valuable resources, and helped my father get onto the right medication. Within a few weeks on medication, my father was completely back to himself and with continuous daily care, he is maintaining his health despite his age. Whenever his immune system is weaker—such as when he contracted COVID—symptoms of his MG reappear, taking us back to that difficult period years ago and reminding us to keep appreciating our gifts. Furthermore, learning about the diagnosis has us forever grateful to have been spared so many excruciating symptoms suffered by people with MG. Although my father needs to take his medication daily and can still experience some slight flare-ups, he is by far surpassing the average life experiences of people with MG. His symptoms are so well controlled that we sometimes even doubt the diagnosis, despite it having been confirmed by numerous neurologists. And although some of my siblings even forgot how to pronounce this medical term and prefer to keep the saga behind them, I feel the diagnosis has inspired us to be grateful for all we have in an unprecedented way.

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THE FUNCTIONAL DIETITIAN

Want to Lose Weight?

Fix These Five Pitfalls First By Tamar Feldman, RDN, CDE

Over the past ten years in my private practice, I have identified core common reasons why many individuals struggle to lose weight and maintain their weight loss. If you are one of the many individuals who fall into the failed-dieter category, read below to find out what to change in order to successfully lose weight and keep it off. 100

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Impatience

You didn’t gain weight overnight and you won’t lose it overnight either. Be consistent with diet and exercise, and don’t expect immediate drastic results. There are no shortcuts to weight loss—it’s a process that requires patience and hard work. Don’t set unrealistic goals for yourself, such as aiming to lose 20 lbs in one month. Rather, set small milestones that are more achievable, and once you reach them, you’ll be motivated to work harder.

Overemphasis on exercise

Regular exercise can boost weight loss efforts, but on its own, it does not lead to a significant drop in weight. Weight loss is all about 80 percent diet and 20 percent exercise, so becoming less mindful of your eating because you’ve hit the gym for 45 minutes will likely not lead to weight loss; it may even contribute to weight gain.

Falling prey to fad diets

A weight loss diet based on food deprivation and extreme calorie/food-group cutting is bound to fail. A reasonable plan that you enjoy and that encourages you to eat wholesome food in the right quantity for your body size will be sustainable in the long term.

Chronic stress

Studies have found a direct link between stress and weight gain. If you are not managing stress well, the stress hormone cortisol increases cravings, slows metabolism, and also directs the body to store fat around the abdomen region.

Poor gut health

There is a strong network of nerves connecting the gut to the brain, which is why a gut colonized by the wrong bacteria can impact metabolism and even appetite! Too slow or very rapid GI transit and other digestive difficulties can impact nutrient absorption, which can also have an impact on metabolism and weight.

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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GIVING FOOD LIFE

It’s the extra burst of flavor your family has been adding to dishes for generations. It’s the trust you have in our quality and commitment to excellence. But most of all, it’s the way we’re proud to be an integral part of your table and your life.

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‫וחתום לחיים טובים כל בני בריתך‬ 102

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FLAUM: FROM OUR FAMILY TO YOURS, FOR OVER 100 YEARS. | MADE IN THE USA

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DIY

k s a M y e n o H n i for k S g n i w o Gl By Miriam Schweid

With honey at center stage on our Yom Tov tables during these weeks, I thought it would be nice to showcase its incredible health-promoting properties in regard to skin care. Try this amazing honey mask for glowing skin and a more youthful appearance. The face mask can be helpful for treating acne and is an all-natural anti-inflammatory blend. It helps soften the skin, maintain healthy skin, and get rid of dark spots.

1 Tbsp baking soda 1 Tbsp honey 1 Tbsp lemon juice

Mix all ingredients and blend well. Apply mixture as a face mask over cleansed face and leave on for 15 minutes. Rinse off with room temperature water and pat dry. Apply moisturizer immediately after rinsing. Repeat procedure three times a week before going to sleep. For optimal results, use raw Manuka honey.

THIS YOM TOV

ENJOY GREECE

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PRODUCT OF USA

WELLSPRING / OCTOBER 2022

THIS TIME IT WILL BE DIFFERENT Breaking the cycle of self-sabotaging behaviors

NEW COLUMN! TAP IN BY GILA GLASSBERG YOM TOV WITH THE FAMILY

I'VE TRIED IT ALL

HOW TO CREATE THAT SPECIAL ATMOSPHERE

ONE ASPECT OF PARENTING THAT'S EASY TO MISS—BUT KEY TO THE RELATIONSHIP

OT@HOME

Calm Down, Everyone 5 hands-on tips for dealing with bored children (it happens!), rowdy children, and children who can’t sit still

by Miriam Frankel, OT 106

WELLSPRING / SEPTEMBER 2022

While Yom Tov can be beautiful, the lack of structure and other factors may make parenting more challenging during these days. Among other issues, boredom creates a lack of dopamine, the neurochemical produced in the brain that leads to good feelings. Some children who do not get their need for dopamine met in a healthy way will display risk-taking behaviors or seek novelty on a consistent basis. These children can keep parents on their toes, nag, act very needy, or get upset easily. Here’s how to help increase your child’s dopamine levels and create the grounds for a more relaxing, bonding Yom Tov:

Positive connections and relationships are proven to provide healthy dopamine. “Gleaming and beaming” is a great way to create a moment of close connection with your child. This technique works by simply looking at your child, catching their eye, and sharing a smile or fond look.

Catch your kids when they’re displaying behaviors you want to see more of, even if they only last a few seconds, for example, if they are quiet during Kiddush. Use those moments of positive behavior to give a warm engaging smile, and help fill their dopamine-seeking needs.

Spend time outdoors with your child as much as possible, in a space where they can run, climb, swing, and jump. Movement and exercise are great for providing a dopamine rush. Bring along drinks with straws or sports-bottle caps for added calmness.

Give your kids periodic compliments throughout the day, such as when reading them a story or going out for a walk. Saying something like “I enjoyed your singing” or “I like how you’re keeping your hands to yourself” will provide them with a dopamine boost.

Gifting the kids with some new toys in honor of Yom Tov is always exciting. This can be especially helpful for high-dopamine seekers.

The extra time and mind space you invest in your children’s pleasure and wellbeing will, with the help of Hashem, make your Yom Tov more enjoyable and peaceful.

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

coming soon in wellspring

a new serial diary

Due to unforeseen circumstances, the new serial diary does not appear in this issue. Look out for its launch in an upcoming issue.

burst with

Enhance the joy of Yom Tov with this VIENNESE CRUNCH ICE CREAM DESSERT! This is the perfect way to end off your seudah, with bursts of taste, and creamy delight. Chag Sameach! It’s not a party without Confetti.

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Made in the USA

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WELLSPRING / OCTOBER 2022

But Why Do I Keep Doing This? 7 behaviors that serve us At a time when we step out of our comfort zone, let’s explore our behaviors from an “outsider’s view,” in an attempt to achieve greater menuchas hanefesh, productivity, and inner peace.

By Shiffy Friedman

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We all have our moments when we engage in self-sabotaging behavior, and when the moment passes—or even sometimes while we’re in it—we ask the obvious question: Why do I keep doing this? I know it’s not good for me, I’ve witnessed its detriment, yet I’m still keeping at it. On the one hand, we feel so drawn to the behavior, but at the same time we’re aware of the damage it keeps causing, whether to us, our relationships, or others around us. And the truth is that as much as we despise the behavior, and often berate ourselves for engaging in it, promising never to go down that slippery slope ever again, there’s a reason we’ll fall back into it again, possibly very soon. That is, unless we realize this very vital truth: every behavior, as detrimental as it seems, serves us in some way. The proof? Otherwise, we wouldn’t be doing it. Recognizing this truth necessitates an open mind, a healthy dose of self-awareness, and a desire to push past the resistance that tells us What nonsense! I really, really don’t want to be doing this. True, there is a place in us that wants to move on, but as long as we’re still engaging in a behavior, there’s also a place in us that’s benefitting from it and more than just at the surface. In this article, we explore ten common self-sabotaging behaviors and what may be lying at their root. For each, the cost-benefit analysis is clear, and all that’s left to do—easier said than done, I know—is bid farewell to our comfort zone.

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Compulsive Eating The Behavior: Compulsive eating is an umbrella term for using food, especially unhealthy food in copious amounts and eaten mindlessly, to soothe emotion.

The (Immediate) Benefit: On the most surface level, one of the basic reasons we might engage in compulsive eating is the simple pleasure that food provides. The various tastes and textures of foods that we believe will give us comfort or pleasure feel soothing for us in a moment of pain or uncomfortable emotion. The instant party for our taste buds provides a welcome distraction from emotions, injecting us with very short-term yet often sorely needed relief. Especially when eating becomes associated with all good feelings, we may be quick to drown out any kind of sadness, loneliness, or even boredom through this pastime. For those who were raised on the belief that there’s nothing a good piece of cake (or two) can’t solve (sorry, Seasoned!), the route toward compulsive eating is all the more tempting.

The Cost: Okay, so the benefits of that whole tub of ice cream or pan of brownie cake are clear, but at what cost? First, the physical effects. Compulsive eaters generally choose either foods that are high in processed ingredients or simple carbs, or large quantities of nutritious foods, all of which may lead to discomfort, indigestion, nausea, lethargy, fatigue, acid reflux, or bloating, and of course, the great big elephant in the room—weight gain. For some, it’s only a cosmetic issue, but for others it results in added health hazards and heightened risk of diabetes, PCOS, and heart disease, among others. Additionally, the guilt and shame that often accompany compulsive eating, as well as the self-esteem issues it often exacerbates, makes it seem like a sorry excuse for pleasure.

The Solution: On a surface level, it helps to remove potential “danger” foods from the environment. If you know which foods end up calling your name when you’re experiencing stress or pain of any sort and you get rid of them, you’re decreasing your temptations or your potential for falling into the cycle. To tackle the behavior on a more emotional level, take note of which feelings trigger the overeating cycle and learn to handle them in a way that is truly beneficial, such as through deep breathing, hisbodedus (meditation), and exercise. As part of the solution, seek other pleasures and outlets that appeal to your personality, talents, and skills, and engage in more long-term work to deal with difficult emotions.

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Overspending The (Immediate) Benefit: As with all other behaviors, as much as the spendthrift may be complaining that they keep spending money and that really, really they’re going to stop—after this very last transaction—there’s a reason they keep reaching for their wallet again and again. First, there’s the obvious acquisition that occurs once a transaction is completed. Whether it’s a new pair of shoes, couch, silver piece, or car, there’s joy in newness, a pleasure that can very instantly distract from pain or other unpleasant emotions. There’s also a sense of expansion in owning more, which gives an individual the sense that they are more. Clicking the buy button or swiping the card also offers a sense of (counterfeit) control.

The Cost: Besides for the obvious very literal cost that overspending warrants, the counterfeit sense of control eventually loses its luster, and the individual remains not only with a dent in the bank account and very possibly a disappointed spouse, but also a sense of emptiness and regret.

The Solution: On a surface level, if this is a behavior that resonates with you, engage in very technical measures to ensure that you won’t overspend, such as by shopping only with cash and a list, and/or meeting with a financial counselor and devising a budgeting plan. For online shopping, a wise tactic would be not to purchase any item before leaving it in the cart for one week, or any other substantial increment of time. This helps because the instant gratification of distracting from emotion is no longer present and often removes the luster from the purchase.

The Behavior: Spending enormous amounts of money, even money one does not have, usually on material items.

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On a more emotional level, the solution is similar for all self-sabotaging behaviors: explore which emotion is at the core of your need for distraction and work to heal it through healthy behaviors. If a need for self-worth is at the core of the spending, find ways that will enable you to feel truly worthy, such as by investing in your relationship with Hashem, and becoming more aware of your Divine essence and intrinsic value.

Tardiness The Cost: The Behavior: Chronic lateness, whether in showing up to appointments, classes, and other time-sensitive events, as well as in submitting material and following through on time-sensitive obligations.

The (Immediate) Benefit: The benefit of tardiness is that the individual is in a perpetual rush to get someplace or get something done, and by the time they get there, they have no time left to meet themselves. For others, especially those who’ve been negatively impacted by authority, tardiness is their way of defying the rules and disregarding authority. Others get a counterfeit feeling of importance, that their time is valuable, and they have other, more important duties to tackle before the time-sensitive event.

The cost of tardiness is a chronic lack of serenity, as well as constantly disappointing others who negatively impacted by your failure to get things done or get to places on time.

The Solution: For your next time-sensitive endeavor, invest your best efforts to get there on time/submit the material in a punctual manner. Notice what happens when you find yourself with the extra time on your hands. Does it feel comfortable for you? What comes up for you?

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Procrastination The Behavior: Constantly putting off tasks and duties that are waiting to be tackled.

The (Immediate) Benefit: Having more immediate leisure time is one straightforward benefit. If I’m not busy doing what I have to do, I have time to chill. Another benefit is a counterfeit sense of importance—that there is stuff that I still need to do; that I’m an individual of value. On a deeper level, another benefit of procrastinating is carrying the responsibility on the front burner of our mind, which doesn’t allow us the space to think about heavier, more stressful thoughts.

The Cost: The pressure—so much pressure—and never feeling the fulfillment of getting stuff done in a calm, thought-out manner.

The Solution: Choose one thing you’ve been putting off for a while now and actually get it done. Brainstorm the factors that might make it difficult to perform those tasks, which is why you’ve been pushing them away, and figure out how to surmount them. Observe what happens internally once you’ve ticked the boxes. Are you feeling empty? Are other thoughts that you’ve been avoiding getting more mind space now?

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Oversleeping The Cost:

The Behavior: As simple as that: snoozing the alarm too many times to count, usually into the late hours of morning, even at the expense of arriving late or not showing up to responsibilities.

In the time that we’re oversleeping, we lose out on…living. Besides for missing out on important obligations, we deprive ourselves of precious time during which we could be more productive and feel more fulfilled.

The Solution:

The (Immediate) Benefit: Ahh! The sweetness of slumber! But beyond that, sleep is a profound form of numbing. When we sleep, we’ve checked out of life and of all the heaviness it might mean for us. We’re out to lunch, tucked in under the covers, while the world around us is hard at work.

First, make it your business to retire for the night at a decent bedtime. Often, the ones who oversleep procrastinate going to bed on time for the same reason that they oversleep: it’s hard for them to meet themselves in the quiet of night. But choose to ignore the unpleasant feeling and retire early. Then, set your alarm for a decent time so you’ve gotten seven to eight hours of sleep and aren’t physically tired anymore.

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Blaming The Behavior: Chronically seeking a culprit for any negative occurrence.

The (Immediate) Benefit: As odd as it sounds, finding a culprit elicits a sense of joy. It’s the gotcha! experience every time, especially for adults who were raised in an environment where blaming was a preferred behavior. It also shifts the focus off any responsibility the individual might be seeking to absolve themselves from.

The Cost: No one likes to be around someone who’s playing the blame game, and for good reason. Also, the one who’s always seeking the culprit only finds counterfeit pleasure in this pursuit.

The Solution: The next time you’re tempted to seek out a culprit for a negative occurrence, stop yourself at the “Who…?” and see what happens. Also, since this behavior is usually learned and is one that draws joy from an unhealthy response, make it a point several times per day to find the positive in a particular person or circumstance and literally verbalize those attributes. Notice how hard this is at first, how that familiar sense of joy from the negative is lacking—but keep at it to start appreciating the true joy of finding, and connecting with, the good in life.

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The Drama Queen The Behavior: The individual subconsciously constantly invites drama into her life, drawing in those closest to her as characters in a story that revolves around her, where she’s most often the victim. This individual somehow keeps finding herself enmeshed in altercations or emotionally heightened experiences, often without being cognizant of how it happened.

The Cost: As with several other self-sabotaging behaviors, besides for providing only counterfeit positive emotions, those around this individual aren’t aware of the pleasure she derives; they feel uncomfortable with the drama, and hence in her presence. People seek to keep a distance in order to avoid unpleasant drama.

The Solution: The (Immediate) Benefit: As odd as it sounds, the drama queen (or king) invites dramatic experiences into their life because to them, it is a form of pleasure. Especially for those who were raised in a home where drama was the means of communication between the parents, to their inner child drama is equivalent to love. According to this skewed subconscious schema, if someone is first upset at me, or I’m their victim, and then we make up, that’s a relationship. Thus, they relish any type of drama, even those stories that appear painful to bystanders.

The next time you’re in a circumstance where you feel heightened negative emotions, picked on, mistreated, or unheard, before you join the “dance” or pull the victim card, ask yourself: Is there a place in me that wants this? Is there a place in me that likes it? Then, preferably with a third party, attempt to settle the situation without bringing any of your old patterns to the table. See how that feels for you and notice how you may have invited negative interactions into your life. Also, try to create a new narrative for yourself by avoiding all negative interactions, including negative speech against others. Instead of drawing joy from sadness and negativity, or seeing how you’re the victim, make positive living your goal and see how vibrant it makes you feel.

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The Work So you’ve reached a point of self-awareness where you notice that you’re unconsciously choosing to engage in a self-sabotaging behavior. If you want to discover what it is that keeps driving you toward it, the answer lies in the response to this question: If I give up this behavior, what else will I be losing? While the answer varies for every individual, here are some common themes: • I may be losing my permission check out on life. • I may be losing my ability to numb my emotions. • I may be losing the shield I’ve built around myself that prevents me from feeling vulnerable. • I may be losing a precious form of distraction, which will force me to face my life and emotions.

Goodbye, Comfort Zone Leaving behind the familiar is a powerful theme on Sukkos, the Yom Tov when the Yidden trekked through the desert, miles and miles in the wilderness. It was there, when they were ready to shed all vestiges of their old life under Egyptian influence, that they merited experiencing the pleasure of true closeness to Hakadosh Baruch Hu. Hashem recalls through the Navi Yirmiyahu (2:2), “I remember the kindness of your youth… You followed Me in the desert…” It is precisely when we leave behind what feels so comforting but is in fact debilitating that we merit experienced the true pleasure in this world: the pleasure of a closer relationship with Hashem, the pleasure of feeling that we’re in His sukkah, in His embrace.

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But I’m Comfortable Here! One of the profound benefits of being there for others on their emotional journey is noticing how so much of what comes up for them comes up for me, as well, and how arduous it is to face our own truth. It’s easy to see in others how their own behaviors are holding them hostage, but not so in ourselves. Spending time guiding women toward seeing their own truth obliges me to do the same in my own life. Have you ever experienced watching someone close to you fall back into the trap of a behavior that keeps causing them untold harm? Whether it’s something more serious and life-altering like substance or alcohol abuse, addiction to technology, overspending, anger outbursts, or even being chronically late or seeing the negative in every situation, you may feel the urge to shake them and shout, “Don’t you see how you’re harming yourself?” Since we’re viewing the situation from the outside, it seems to us that they’re consciously choosing to harm themselves, which is very often not the case. And, says the Ba’al Shem Tov, the reason we’re seeing their fault—and getting agitated by it—is because it’s an area in which we too can use improvement. Once we face our own truth and notice how we, in our own way, are guilty of engaging in the self-sabotaging deeds that serve us, we become more compassionate and understanding of others. Coming to the realization that every behavior we engage in serves us in some way—whether we’re conscious of it or not— is a profound step in the healing process. It behooves us to take responsibility, to let go of our place as victims of our circumstances. It turns us into a person of choice.

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

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TAP IN

NEW COLUMN!

TAP IN by Gila Glassberg, RDN, CDE, Certified Intuitive Eating Coach

QUESTION I’m already knowledgeable about Intuitive Eating and practice some of its principles, yet I still struggle with picking at food in a way that is not mindful and doesn’t feel good to me afterward. For example, this past Shabbos, I cut myself a nice piece of cake (that I baked) for dessert on Friday night, another one in the morning, and I found myself picking at it over and over whenever I passed the kitchen. I felt gross afterward for having overeaten so mindlessly. I would love to slow down and enjoy my food more and also eat foods that are nutritious. Life is so busy, though, and I find myself picking at my kids’ leftovers and grabbing whatever food is available. I also tend to unwind at night by eating comfort foods. Most diets I’ve been on would tell me to stay out of the kitchen, or only take a fruit. I’d like to know what Intuitive Eating has to say about this, and how it would guide me to feel more in control in the future, while also applying self-compassion.

ANSWER

Intuitive eating asks you to make a food decision based on what would feel best to you. That does not just mean taste. It does not just mean how it feels in your body. And it does not just mean health. So if unwinding after a long day looks like eating some enjoyable food and you still feel good after that, Intuitive Eating would say “go for it.” I think another important thing to keep in mind here is that it’s not all-or-nothing. One of the principles of Intuitive Eating is coping with emotions with kindness. Sometimes that might look like using food to help you through, while other times you’ll utilize other healthy coping strategies like calling a friend, journaling, doing a few jumping jacks, yoga, etc. Again, Intuitive Eating encourages you to make food choices that are practiced from a place of self-care and not from self-punishment. So if you notice a pattern you don’t like— like eating off of your children’s plates—I’d encourage you to look at the entire picture. And yes, to first use the lens of self-compassion. Remind yourself that this is a normal experience; if you are biologically hungry and the food in front of you smells and looks good and is super convenient, then yes, it makes sense for you to eat those leftovers. If, however, this pattern really doesn’t feel good to you, start at the core and work backward. Can you incorporate some meal planning/meal prep here so when hunger strikes— and we all know it will—you have those nutrient-dense

foods available that feel good in your body. Another disclaimer I want to make is that we tend to assume foods with high nutritional content always are the way to go and always feel good. This is not the case. You can definitely overeat fruits and vegetables and feel incredibly bloated. This is an individual journey for each person. Notice how these foods feel in your body at different times. Sometimes certain foods will feel too heavy (like if you’re just looking for a snack); other times the same meal will hit the spot exactly (like after an intense workout). When you do notice that you’ve overeaten and are feeling unhappy about it, here’s a practice I always recommend: The next time you notice yourself eating when you are not physically hungry, set a timer for 1–5 minutes. Ask yourself, “What am I feeling right now and what do I need?” Make a list of your trigger feelings and behaviors that led you to feel those emotions. This way, rather than stuff away the feelings, you allow the feelings to surface completely and you use the urge to eat as a learning experience. This is your body giving you a message that something doesn’t feel comfortable; you can either stuff it down with food or find a different coping strategy. Usually, after you’re done with this exercise, you’ll feel differently about continuing to eat.

Have questions about the Intuitive Eating approach? Send them to info@wellspringmagazine.com and Gila will be glad to answer them in this space. Gila Glassberg is a Master's level registered dietitian and a certified Intuitive Eating Counselor. As a teenager, she was faced with constant diet talk, body shaming, and obsessive guilt around food, but now that she has found food freedom through the process of Intuitive Eating, she's eager to share its wisdom with others. Gila works privately with clients and she also presents workshops. The name of her podcast is Get INTUIT with Gila, and she writes blog entries on her website, www.gilaglassberg.com. She can be reached at 570-878-3642.

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INNER PARENTING

Invisible, but Most Powerful There’s more to the parent-child relationship than what we do or say By Rabbi Ezra Friedman

Very often, parents wonder what it is that inhibits them and their children from enjoying a warm, smooth relationship despite trying to do everything right. Of course, it goes without saying that just like everything else in life, one needs untold siyata diShmaya to merit this gift, but then there are the aspects that Hakadosh Baruch Hu left for us to work on: our particular hishtadlus in order to bring down the berachah from on high. 124

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In the case of parenting, what should our hishtadlus be? And why is it that some of us feel that despite doing our part in “doing it right,” we’re still struggling to really connect with our child? We may be investing incredible kochos in offering positive reinforcement, doling out lots of praise, establishing healthy boundaries, and only following through with consequences that are critical to our child’s development—so what else might be lacking that creates a barri-

er between us and our child? We’re accustomed to viewing ourselves based on our actions. For example, if we want to check in on whether we’re loving enough, we might rate our response based on how many hugs we give our children or how much time we sit with them at the supper table. In the same vein, if we want to check in on whether we’re taking good care of them, our rating scale might include how many times a week we drive them to

school or do homework with them. To determine how dedicated we are to their ruchniyus needs, we might take a look at how much time we spend learning with our sons or testing their knowledge in Gemara, or if we make sure they daven all the tefillos on Shabbos. This externally centered perspective emanates from our general worldview: we judge people based on their actions. If we want to know if someone’s happy, we look at the impression they make—their smile, gestures, and appearance. If we want to determine someone’s financial standing, we might check out the car they drive or the home they live in. If we want to know how chashuv someone is, we might check out where they sit in the beis medrash or what their shteller is. While external indicators are certainly telling, and they are often markers for internal value, that’s only because the external could reflect the internal under certain conditions. But to say that the external view is the determinant factor is imprudent and untrue. A Closer Look Relationships are not a superficial entity, as Shlomo Hamelech says in Mishlei (27:19), “Kamayim panim el panim kein lev adam le’adam,” (and this is true for all relationships, including marriage and our relation-

ship with Hashem). Since the parent-child relationship is infinitely more internal than external, we must take a step away from this externally centered perspective to gauge our state of being, as opposed to doing, as parents. In parenting, what lies under my actions is infinitely more powerful than the deed itself. Doing the actions that represent love will simply not be enough if the underlying positive emotion is not present. The undercurrent of whatever I do or don’t do speaks volumes in communicating to my child how I feel about him and, in turn, how he will feel about himself. As ironic as it sounds, even positive actions that emanate from negative energy may also cause more harm than good. The recipient of these actions—in this case, the child—may even feel worse by these attempts at closeness than had no action been taken. For example, if I enter the home feeling tense and uptight after a long, hard day at work, no matter how calm my tone of voice is and what tranquil facial gestures I attempt to maintain, because my energy is tense, this will be the dominant presence in the home. As high-voltage sensors, the kids will pick up on that energy and conduct themselves accordingly. It’s these undercurrents of energy that determine not only the

mood and tone in the home, but also in the parent-child relationship. Whether we like it or not, kids are like x-ray machines. They detect the energy in their parents and intuitively determine whether they should remain in their presence, keep a distance, or move closer. Disgruntled energy may subconsciously instigate fighting, tense energy may inspire anger, and depressed energy may invite more sadness and aloofness. On the other hand, positive energy ushers in togetherness, calmness, closeness, and love. Why Today? Many times, we parents may find ourselves wondering why our kids are more edgy/clingy/competitive/ complaining/picking fights on one day more than they were the day before, especially when we can’t pinpoint any external triggers. On the contrary, we may even note that on this day the kids are getting more prizes, doing more fun activities, etc. What gives, we may wonder. While many factors play a role in the atmosphere and mood of the family, one important and dominant facet that cannot be missed—even though it is invisible—is the parents’ state of being. Someone I know recently took a transatlantic trip with his young family and after the seemingly end-

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less plane ride, and then some more waiting in the airport, they were finally in the taxi on their way to their final destination. A trip like this understandably features various obstacles along the way—situations that test the patience of both parents. When the taxi driver picked up on the happy vibes, on the kids’ laughter and cheerful banter, he turned to the parents and asked, “These kids were just on a plane for twelve hours? How are they still so upbeat and kind to each other? You must have done something right.” The only thing that was right here was the energy of the parents. They’d encountered various disappointments along the way and not everything went the way they had planned, but it was thanks to their positivity that the kids fully enjoyed the experience and exhibited such healthy, happy vibes. Yes, there are times when we simply feel not good. We might be sad, uptight, or angry. These emotions are part of what makes us human, what we keep working on throughout our lifetime. But if we want our children to grow up in a healthy, happy environment, to love each other and themselves and feel secure in their relationship with us, it’s not only about baking the cookies or going on extravagant Chol Hamoed trips. These actions can of course be beneficial, and they have the potential to foster more closeness and connection, but they only make a true positive impact if the energy during these interactions is right—if we parents are fully there, calm and happy and loving. Take a Step Back Thus, if there’s any aspect of our

parenting worth investing in, instead of focusing on what to do, we’d do ourselves and our kids much good if we focused more on what to be. Instead of learning the curriculum of chinuch, we can learn about ourselves: being aware of what ticks us

Whether we like it or not, kids are like x-ray machines. They detect the energy in their parents and intuitively determine whether they should remain in their presence, keep a distance, or move closer.

off, what triggers us, and what impacts how we’re feeling. Most importantly, we should pay attention, with genuine honesty and an open mind, to how we’re really feeling. And if we’re picking up on our own tension

or bad mood, we’re better off giving ourselves a few minutes away from the family’s presence to get our bearings together. When we notice fighting or misbehavior in the children that’s out of the norm (because all healthy children will fight every now and then), instead of immediately blaming or trying to quiet them, we may want to take a step back and ask ourselves, “How might I be contributing to this? What can I change in my own inner world to create a greater sense of calm around here?” Especially because we live in such an externally centered world, taking this step back to look inward may not be our knee-jerk reaction. However, if we accustom ourselves to viewing our parenting from this lens— without self-blame or self-judgment but with a desire to find the truth and believe in our ability to change, thereby inspiring change in others— we will realize how this is truly the main element that requires our attention. Once we notice what our main emotions are and how they’re impacting our family, we have the ability to work through them. This is the first step to creating calm and happy vibes in the home. When we walk into our sukkah this Yom Tov, we can ask ourselves: what’s the energy I’m giving off and how is that influencing my children? By being in the right state of being we can impact ourselves and those around us most profoundly. More splendid than the most beautiful sukkah decorations are vibes of forgiveness, simchah, and achdus.

Rabbi Ezra Friedman coaches bachurim and men in their quest toward leading a meaningful life with inner peace and contentment. Through a Torah and Chassidus perspective, he guides individuals to understand and connect to themselves and to their inner emotional world. He lives with his family in Yerushalayim.

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Lite up your day Real flavors. Creamy textures. Days made brighter with Yogolite.

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WELLSPRING / TISHREI 5783

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The New Look of

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OCTOBER 2022 / TISHREI 5783 / ISSUE 81

Yom Tov Treats CULINARY TOOLBOX INSTANT POT NEW COLUMN! REBRANDING WITH MALKY ROSENBERG CULINARY CARNIVAL AND THE WINNER IS...

6 LEAFY GREENS YOUR BODY DESERVES

153 SWAP By Yossi & Malky Levine

156 NEW COLUMN!

Rebranding By Malky Rosenberg

135 Yom Tov Treats By Yossi & Malky Levine

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162 Sukkos Vibes By Esti Asher, MS, RDN, LD

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Culinary Toolbox: Instant Pot By Charnie Kohn

Tastes of Yom Tov Wellspring Contributors

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EDITOR'S NOTE

Dear Cooks,

Esti Asher’s informative column in this issue brought to mind a produce-picking outing we recently enjoyed. On one of the glorious days between camp and school, our family spent a few hours trekking through acres and acres of breathtaking sun-kissed beauty in the form of fresh fruits and vegetables. The kale! The broccoli! The rows and rows of trees rich with red, shiny apples. Seeing those oversized bunches of nature’s goodness (have you ever seen a giant broccoli “tree?”) in their untampered form infused us with a renewed sense of awe of Hashem’s kindness and precision in providing us with an abundance of nutrient-rich and delicious food that is also exquisitely beautiful.

PINCH OF HEALTH

Right then and there, each of the kids plucked their very own perfectly ripe tomato, made a berachah with more focused intention, and sunk their teeth into its delicious sweetness. Watching them savor each bite, juice dripping from the sides, reiterated for us the joys of healthful eating. (My husband and I joined the party too!) There’s so much pleasure and flavor to enjoy in nature’s bounty; we just have to give our taste buds the opportunity to experience it when they’re not yet dulled by chemically engineered flavorings that can make a Honeycrisp apple taste bland in

comparison. With Sukkos on the horizon, a time when we get to experience outdoor living, as well as the season of harvesting, we can pay more attention to the vibe of the times and give nature’s bounty another chance to prove its perfection. When we stay away from artificially sweetened foods for just a few days, we get to taste the utter sweetness in a cherry tomato, the perfect sweet-sour flavor in a green apple. And although we bring you fabulous recipes here in Seasoned, and you probably have a tried-and-true collection of your own, here’s a reminder that when we keep our menu simple, we give ourselves that much more opportunity to truly enjoy the Yom Tov. The obligations on Yom Tov are ample as it is. By sticking to what’s familiar, just making more of the same, and only experimenting with new dishes for pleasure and when the time allows, we’ll be able to serve our families with joy and serenity. A simchas Yom Tov to you and yours,

Esther

To save time and create a healthful, delicious Yom Tov soup, I add an extra chicken bottom when cooking chicken soup. After I serve the soup once, I remove the chicken, blend all the vegetables, shred the chicken, and return it to the soup. I add a few basic spices, heat up the soup, and voilà, we have a delicious and easy cream of chicken soup (packed with vegetables) right there.

Hinda P., Monsey, New York Have a healthy cooking tip to share with the Wellspring community? Please send it to info@wellspringmagazine.com.

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Yom Tov Treats Coming from relaxing summer days, going right into the hectic prep for the upcoming Yamim Tovim is a rather quick change of pace. And I actually like that. Here in Eretz Yisrael, you can literally feel the excitement in the air. The streets are abuzz as everyone goes about their errands. The conversations are centered around menus and the like as all of us seek to make Yom Tov special. We’re sharing two desserts that are really simple but present themselves beautifully, and of course, taste divine. We hope they’ll enhance your Yom Tov! Have a wonderful Yom Tov, Yossi and Malky

Recipes, Styling, and Photography by Yossi & Malky Levine

YOM TOV TREATS

Cherry Frosé Pops Refreshing cherry popsicles make a great way to end the meal. Or perhaps a palate cleanser? Well, both! Intense cherry flavor, healthy, and so easy to make! The rosé just makes you feel Yom Tov all around.

2 cups frozen cherries ½ lemon, squeezed 2–3 Tbsp agave ½ cup water or Bartenura rosé

Blend all ingredients until smooth, pour into popsicle molds and freeze. When serving, add rosé to your glass, then place the popsicle inside. Yield: 6 medium popsicles

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YOM TOV TREATS

Warm Berry Cobbler with Chunky Oat Crumble Warm cobbler made with delicious berries just screams comfort food! A divine dessert that’s easy to prepare and will satisfy every dessert-craving palate; it’s just that good!

2½ cups frozen strawberries, thawed

Crumble

1½ cups frozen blueberries, thawed

1 cup white whole wheat flour

1 Tbsp maple syrup

1 cup oats

1 Tbsp corn starch

½ cup almond butter 1 tsp cinnamon ¼ cup maple syrup Dash of vanilla

Preheat oven to 350°F. Place all crumble ingredients in a bowl and mix until well combined. Add berries, maple syrup, and corn starch to a baking dish (round or square pan, or individual skillets). Sprinkle crumble over cobbler (I like to leave some bigger pieces) and bake for 30 minutes until top is golden brown. Serve warm, with vanilla ice cream (optional).

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dartmedia.us

WELLBEING FEATURE

!‫גוט מועד‬ Product of USA

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INSTANT POT

TOOL OF THE MONTH

CULINARY TOOLBOX The instant pot has gained popularity among home cooks around the world—and for good reason. It’s larger than most of the gadgets covered in this column, but to be fair, it does combine many gadgets in one. The instant pot serves as a rice cooker, slow cooker, and its most common use, a pressure cooker. Meats that take two hours to bake in the oven can be ready in under forty minutes when cooked in the instant pot. Instead of making a pot dirty when searing meats and then a pan dirty when baking them, you can do it all together in the instant pot. The gadget has a removable insert, which makes for easy cleaning. There is a learning curve to cross when first using the instant pot. With all the buttons, valves, and options, the first few uses can be confusing. Once you learn how to maneuver it, though, the possibilities are endless.

Charnie

Recipes, Styling, and Photography by Charnie Kohn WELLSPRING / TISHREI 5783

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BABY BACK RIBS

CULINARY TOOLBOX

Whether you want another main dish for Sukkos or you’re looking for a quick dinner to prepare on Chol Hamoed, this recipe plus the instant pot will be your best friend. Works well with almost any other cuts of ribs, including spareribs and short ribs.

2 baby back ribs 4 Tbsp oil 1 Tbsp kosher salt 1 Tbsp coffee rub 1 tsp garlic powder 1 tsp onion powder 1 tsp chili powder ¼ tsp black pepper ½ chicken soup or broth ¼ cup red wine

Place first eight ingredients in a large bowl. Allow meat to marinate for about an hour. Set instant pot to sauté mode and sear the ribs for 5 minutes per side. Add in the broth and wine and set instant pot to manual mode. Set timer for 25 minutes and cover tightly. Set valve to sealed. It takes a few minutes for pressure to build up in the instant pot, and the timer will start once the pressure is right. When timer stops, carefully move valve to the venting side. Once steam stops coming out of the valve you can open the pot. Remove the meat and pour the liquid over the meat.

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CULINARY TOOLBOX

GO GREEN SOUP

Keep yourself and your family warm and cozy in the sukkah with this delicious green soup, which is just as healthy as it is delicious!

1 onion, sliced 4 celery stalks, diced 4 cloves garlic, minced 2 turkey necks 2 zucchinis, chopped 2 cups frozen spinach 24 oz frozen broccoli 2 Tbsp kosher salt ⅛ tsp black pepper 8 cups water

Set instant pot to sauté mode and sauté the onion and celery until softened. Add in garlic and sauté for about 5 more minutes. Switch instant pot to manual mode and set to 30 minutes. Place turkey necks in a mesh bag and add to pot with rest of ingredients. Add in water and close lid tightly. Set valve to sealed. It takes a few minutes for the pressure to build up in the instant pot, and timer will start once pressure is right. When soup is done, carefully move valve to venting side. Once steam rises out the valve, open the pot. Remove turkey necks and blend soup. Note: This hearty recipe works in a regular pot, as well. Adjust cook time accordingly.

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CARNIVAL

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CARNIVAL

And the Winner Is: Thank you to all readers who took the time to vote for their best picks in Seasoned’s Culinary Carnival (issue 79). All three contestants scored significant points for their excellent recipes and creativity, and Malky Rosenberg (Booth #1 Player #1, Booth #2 Player #2) is our winner. Check out Malky’s recipes in her debut column, Rebranding, in this issue.

Some of the feedback: This reader kindly offered a full-blown review on each booth: “This was super fun! It’s been a while since I’ve judged a contest, so I smoothed down my tichel and got out my metaphorical clipboard.”

Booth #1: Ball of Energy Apricot Chia Balls of Heaven: 4/5 The winner was clearly the Apricot Chia Balls of Heaven. First of all, the contestant made balls for a “Ball of Energy” contest. Second, they have enough healthy ingredients that I believe they’d actually energize me, but nothing too weird that I wouldn’t actually try. I deducted one point for the instructions— all that scraping down the sides feels exhausting.

Chocolate Peanut-Butter Energy Bars: 2/5 Second place (no losers around here!). I love the inspiration and the fact that it came from your kids—definitely hits the “convince your kids to eat healthy too” angle. However, once I’m being honest, if I’m reaching for a chocolatetopped peanut-butter square, it’s going to be one of those nice-sized, 100-calorie light-blue-wrapper ones.

Booth #2: Power Meal Berry Salad with Salmon and Quinoa: 4/5

Turkey Quinoa Super Bowl: 5/5

Why such a high score? Because this is doable and filling. But when I made my mashup salad (I’m allergic to strawberries, so I didn’t follow the recipe exactly) I copied the other one more closely. But salmon, fresh fruit, and quinoa are definitely a winning mix. I’d prefer other fresh fruit that’s cheaper and easier to check and doesn’t make me break out in hives, though.

The mango freshened the whole salad. I used salmon instead of turkey (it was for lunch), but it really didn’t need a dressing! So fresh and flavorful. I made another version for shalosh seudos, and my husband tried it too. Win-win.

Sip in the Sun Watermelon Kiwi Lime Smoothie: 3/5 This was going well until we got to the almond milk. My firm opinion is that this smoothie should have been juice- or water-based. It’s too creamy for this fruit mix. Otherwise, a light and fun smoothie!

Mango Sunflower Smoothie: 4/5 I love that this is unique enough that I can say, “Oh, it’s mango-sunflower,” when people ask me what I’m drinking. It doesn’t sound like a Snapple flavor and subtly implies that I’m cultured and into nutrition. At the same time, it’s sweet and tasty with a little something to add interest as you sip. I do wonder what everyone’s teeth look like after sipping. WELLSPRING / TISHREI 5783

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CARNIVAL

“What a refreshing smoothie! It really screamed summer for me.”

“The Berry Salad was a party in my mouth. I loved how all the different flavors came together so smoothly!”

“I sent the Turkey Quinoa Salad to a sick patient in the hospital. She couldn’t thank me enough! Easy to put together. A complete wholesome meal in itself!”

“Just wow! My eight-year-old daughter just made the Chia Apricot Balls of Heaven all by herself! She was so proud, and they are turning out to be addictive!”

“The Chocolate PeanutButter Energy Bars have hereby become our go-to snack. They’re so easy to make and oh-so delicious!”

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“Who needs an expensive storebought salad when you can make this satisfying, filling salad at home? The Turkey Quinoa Salad is for sure going into my lunch rotation!”

“Everything looks so delicious. I really had a hard time deciding without actually tasting!”

“Apricot Chia Balls of Heaven. The name speaks for itself! Love them! Soft and tangy, a real delight to the palate.”

Heart.Works

OriginalSeries

Shortcuts to Shortcake Enjoy new shows, including fresh releases of Kosher.com Originals like the Queen of Cakes with professional cake master Shaina Dubroff and creative recipes with Esty Wolbe on Easy Does It. Join Jay Buchsbaum and Gabe Geller on Swirl as they teach the ins and outs of tasting, enjoying and pairing kosher wine and have some fun along the way with short and snazzy videos of Shortcuts by Family Table and much more!

WATCH NEW SHOWS ON KOSHER.COM WELLSPRING / TISHREI 5783

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SWA P

By Yossi & Malky Levine

Cocoa

Cacao

You’ve likely seen the words “cacao” and “cocoa” on candy bars and baking ingredients like cocoa powder, chocolate chips, and more. Lots of people assume that the two words mean the same thing. Sure, both cacao and cocoa are related to chocolate and they both come from the same place and they sure do sound similar! But in reality, the difference between cacao versus cocoa is much more than just the vowels. Both cocoa and cacao have the same origin—the seeds of a cacao pod, or cacao beans. Once the pod is harvested, the seeds are separated from the fatty part known as cocoa butter (yes, that’s the very thing responsible for the delicious velvety texture of chocolate!). They are then dried, fermented, and shipped to manufacturers for further processing. This is the stage that differentiates cacao from cocoa. Cocoa: The most popular form of cocoa is cocoa powder. After fermentation, the cacao beans are roasted at a high temperature, and then they’re ground into a fine powder and sifted—so they’re ready to be packaged and sold in the baking aisle. The high-heat processing involved here strips the beans of most of their nutrients and reduces the natural acidity of the beans. Cacao : Cacao involves much less heat and processing than cocoa. The fermented cacao beans are roasted at a low temperature, if at all, depending on the brand of cacao products. Because of minimal processing, cacao retains its nutrients and antioxidants—that’s why it’s typically considered a superfood! What’s more, it has little to no additives, which makes it popular in vegan diets (it’s used to make vegan chocolate). You can find the two most popular forms of cacao—cacao nibs and cacao powder—in health food stores and some supermarkets. Cacao beans and the products derived from them are rich sources of beneficial plant compounds, particularly flavanols, which have antioxidant, heart-protective, and anti-cancer properties, among other health benefits. Cacao also contains iron that is readily absorbed by the body, unlike some plant sources of the mineral. Cacao products also contain tryptophan, which is an amino acid your body uses to make serotonin, a brain chemical that helps you relax.

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SWAP

Cacao Fudge Brownies I always like to prepare a fresh cake or two for Yom Tov, ready to serve any guest that may pop over. There’s nothing a fudgy chocolate brownie cannot fix. Well, almost!

½ cup olive oil ½ cup unsweetened apple sauce 4 eggs 1 cup xylitol 2 cups coconut sugar 2 Tbsp coffee ⅓ cup cacao powder 1 cup white whole wheat flour 5 oz walnuts (if using in Tishrei)

Preheat oven to 300°F and line a 9”x13” pan with parchment paper. In a large mixing bowl add olive oil, apple sauce, eggs, xylitol, coconut sugar, and coffee, and use a hand mixer to beat all ingredients together until fully combined. Slowly add cacao and flour and mix on low until fully incorporated. Mix in walnuts, transfer mixture to a prepared baking pan, and bake for 25 minutes. Remove from oven, let it cool down, then cut to squares. Optional: Press a walnut into the center of each square and drizzle with melted chocolate

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NEW COLUMN!

Rebranding With Malky Rosenberg

This Month: Pies

Apple pie. Apple pie. Apple pie. Meat loaf. Meat loaf. Meat loaf. Yes, they’re good. No, they’re nothing special. For Yom Tov, I want you to eat food that isn’t just good. I want you to eat food that is worth its weight in gold and silver (and bitcoin!) with its unique and magical flavors, textures, and colors. This month’s rebranding of the ordinary, conventional, run-of-the-mill pies (that you see at your mother and shvigger and neighbor) is bound to result in a great deal of finger-licking and a multitude of excited cries for more. (From the kids and picky eaters too!) Hap-pie eating!

Styling and Photography: Pessy Piller

REBRANDING

The Grape Pie Not your typical fruit pie, but sure to become your go-to side or dessert. Yield: 1 round 9-inch pie

¾ cup plant milk (almond, oat, or a mix of both) ½ cup pure maple syrup 1 Tbsp apple cider vinegar 1 Tbsp ground flaxseed 1 Tbsp pure vanilla extract 1½ cups oat flour 1½ cups almond flour 1 tsp baking powder 1 tsp baking soda ¼ tsp salt 3 cups red grapes 1½ tsp lemon juice 1 tsp cinnamon plus more for sprinkling ½ cup finely chopped walnuts plus 2 Tbsp for sprinkling

1. Preheat oven to 350°F and line 9-inch round pan with parchment paper. 2. In a small bowl, combine milk, maple syrup, apple cider vinegar, ground flaxseed, and vanilla extract. 3. In a bigger bowl, combine oat flour, almond flour, baking powder, baking soda, and salt. 4. Pour contents of small bowl into bigger bowl, mixing until combined. Set aside and let rest. 5. Meanwhile, cut grapes into quarters and pour into a bowl. Mix with lemon juice, cinnamon, and ½ cup chopped walnuts. 6. Pour half the batter mixture into 9-inch pan. Then pour in entire grape mixture, evenly pressing into batter. Lastly, pour in rest of batter mixture to completely cover grapes, pressing down gently with wet gloved fingers. 7. Lightly sprinkle top with cinnamon and 2 tablespoons chopped walnuts, again pressing lightly into batter. 8. Bake uncovered for approximately 1 hour and let cool before slicing.

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REBRANDING

The Meat Pie Finally, a meat pie that’s packed with flavor and lots of good stuff. Yield: 1 9”x13” pan

Meat Mixture:

Filling:

2 eggs

20-oz can pineapple tidbits, drained

¾ cup almond milk

¼ cup almond flour

¼ cup ketchup ½ cup whole spelt flour (or sub with whole wheat)

Glaze:

½ cup almond flour

5 Tbsp apple sauce

1 Tbsp coconut aminos (healthy alternative to soy sauce)

4 tsp maple syrup

1 heaping Tbsp minced garlic

¼ cup ketchup

2 tsp fresh lemon juice

2 tsp salt

2 tsp fresh lime juice (or sub with more lemon juice)

1½ tsp black pepper

2 tsp coconut aminos

2 lb. lean ground beef

1 tsp wine Optional: 1 Tbsp challah crumbs

1. Preheat oven to 400°F and line pan with parchment paper. 2. Pour pineapple into sieve and let drain completely. 3. Meanwhile, in a large bowl, combine all mixture ingredients except for beef and mix well. Then add in beef by hand, taking care not to overmix. 4. Pour half the mixture evenly into pan. 5. In a small bowl, mix drained pineapple with ¼ cup almond flour. Set on top of beef, pressing down gently and evenly. 6. Spoon rest of meat mixture on top of pineapple layer, pressing gently and evenly. 7. Bake uncovered for 30 minutes. 8. Meanwhile, combine all glaze ingredients except for crumbs. 9. After half hour of baking, remove from oven, smear glaze on top, sprinkle with challah crumbs (optional), and return to oven for 15 more minutes. 10. Allow to cool before slicing.

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TIDBITS

SUS OK VIBES

6 leafy greens your body deserves

By Esti Asher, MS, RDN, LD

Regardless of your local climate, nature is in the air at Sukkos time. We focus on making our sukkah our home and spend more time outdoors than usual. The schach and arba minim provide a leafy-green vibe. With this inspiration, let’s explore leafy greens—a family of vegetables that generally contain vitamins A, C, and K, fiber, folate, calcium, iron, potassium, and antioxidants. Here are 6 leafy-green vegetables with some fun facts and food-prep suggestions for each:

Kale

Spinach

A classic “super food,” kale’s popularity has gained a lot of traction. Besides for using kale in salad, a fun and delicious snack to prepare is kale chips: wash and check kale, place on a baking sheet with some oil and spices, roast until crispy, and enjoy! Due to its high fiber content, kale can be very chewy, so it’s advisable to cut up into smaller pieces when using in salads or other dishes. Also, massaging kale in lemon juice and olive oil can help reduce its toughness. Another fun fact: one cup of kale provides more vitamins A and K than we need in a day!

This versatile leafy green can be used as the base for a salad, sautéed on its own or into a stir-fry, added to pasta dishes such as lasagna, blended up into a pesto, or even added to a green smoothie, among many other possibilities. Baby spinach leaves have a uniquely soft and delicate texture. If you notice your spinach getting moist while it’s waiting to be used in the fridge, add paper towels to the container; this should extend the freshness of your spinach.

Arugula

Romaine lettuce

While there are many varieties of arugula, its most popular variety has a unique peppery and nutty taste. Officially an herb, this green can be used in fresh or dried forms. Incorporating arugula into a salad is a common way to add it to your menu, but there are also more creative ways to eat this leafy green—some even enjoy it as a pizza topping!

Perhaps one of the most popular leafy greens, romaine lettuce has a nice crunch, along with a mild taste. Besides for being a great base for a salad, because of its structure and firmness, romaine lettuce is a particularly fitting component in wraps or sandwiches— or alternatively, as the wrapper itself.

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TIDBITS

Tea for Life

Cabbage Holipches, anyone? This leafy green (or purple) vegetable is particularly versatile and has a surprisingly high refrigerator shelf life. It can be enjoyed raw, cooked, or even fermented into sauerkraut. If you’re looking for a pop of color in your vegetable dish, adding shredded purple cabbage is a great way to pack in nutrition and vibrancy.

If sipping tea in the cozy Sukkah is part of your Yom Tov enjoyment, this one’s for you. Countless studies have already proven the myriad benefits of green tea. Now, new research emphasizes the benefit of drinking black tea as well. Led by a team from the National Cancer Institute (part of the National Institutes of Health), this study took place in England, where black tea consumption is common. The prospective study included almost a half a million people in the UK, and it showed that increased tea consumption led to a decrease in mortality. The study concluded that two or more cups of black tea per day correlated with a 9–13 percent lower risk of death from any cause in comparison to those participants who did not drink tea. In particular, the tea was found to help lower the risk of death from cardiovascular disease, stroke, and ischemic heart disease. The benefit was seen regardless of sugar and/or milk added or the temperature of the tea.

Another Reason to Eat Chocolate? Sign Me Up! Bok choy Also referred to as pak choi or Chinese cabbage, this leafy green is native to China and is a common ingredient within Asian cuisine. Bok choy can be purchased as either baby leaves or mature bigger stalks; whichever size you choose, select stalks with bright green leaves without any wilting or brown spots. These stalks can be eaten raw or cooked in a variety of ways. Some ingredients often incorporated into a bok choy dish include soy sauce, rice vinegar, honey, and sesame oil.

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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New research from the University of Surrey, published in Frontiers in Nutrition, found the specific flavanols in cocoa helped decrease blood pressure and reduce arterial stiffness. Researchers followed 11 healthy participants as they consumed either cocoa flavanol capsules or placebo capsules; they were also given a blood pressure monitor and finger clip to determine the pulse and arterial stiffness. In addition to the findings that cocoa helped decrease blood pressure and reduce arterial stiffness, the researchers also determined that these outcomes were only seen if the blood pressure and arterial stiffness levels were high to begin with. Interestingly, the results were seen approximately eight hours after cocoa consumption. Further research is needed to determine more specific recommendations, but the more cocoa and less sugar your piece of chocolate contains, the more of these particular health benefits you’re bound to derive from your treat.

cing u d o r t time In t s r i f y r e W fo r t h e v E N L t h e AALL

WITH FILLED HEESE C CREAM

LO A D E

D WITH

J OY

Product of USA

Now available in the freezer section at your local supermarket

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THIS MONTH

In the pages of Wellspring, we share expert advice from some of the community’s most popular and competent dietitians and nutritionists. In this column, you get to see how they practice what they preach in their own kitchens. Pull up a chair at “My Table” and join the chat.

TASTES OF YOM TOV What’s your favorite wholesome Yom Tov appetizer?

Laura Shammah, MS, RDN

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As Sephardim, we make lots of different dishes and serve them all together, not in separate courses. That means our salads, veggies, and breaded baked chicken serve as appetizers. My kids won’t go without their baked breaded chicken cutlets!

Shani Taub, CDC

Compiled by Shiffy Friedman

Grilled turbot served on mashed cauliflower is our favorite.

Tomato Dip 1 28-oz can whole peeled tomatoes, drained 2 cans diced tomatoes (10 oz each) 1 cup chopped onion 1 cup chopped red pepper 1 whole jalapeño, seeds removed, chopped 2 cloves garlic, chopped 2 cubes frozen cilantro 1 whole lime, juiced ½ tsp salt Combine all ingredients in a food processor until desired consistency is reached.

I prepare a very traditional menu, with fish as the appetizer. Here’s one delicious salmon recipe we all enjoy. Maple Salmon over Angel Hair Pasta 4 salmon fillets (1 lb in total) ¼ cup pure maple syrup 3 Tbsp coconut aminos 1 Tbsp Dijon mustard 2 garlic cloves, minced Gluten-free angel hair pasta 1. Preheat oven to 375˚F and line a baking sheet with parchment paper. 2. In a small bowl, whisk together maple syrup, coconut aminos, mustard, and garlic. 3. Place salmon on baking sheet and top with about a third of the maple glaze, reserving the rest for later. 4. Bake salmon for 15–20 minutes, adding more glaze after the first 10 minutes. When salmon is cooked, remove from oven and let cool. 5. Serve over gluten-free angel hair pasta and drizzle some more maple glaze.

Shaindy Oberlander, BS, INHC

I love a good tomato dip during Yom Tov. It has no oil, is packed with flavor, and I get a lot out of it when eating it with my one piece of challah. It’s really good; I hope you try it!

Sury Sprei, Holistic Health Practitioner

Tanya Rosen, MS, CPT

Salads are so versatile and can really take your meal up a notch. Displaying your greens and veggies in a stunning bowl can be a real showstopper. I like to base my appetizers around a colorful salad, with a protein such as London broil or shredded steak. For Rosh Hashanah I usually make a Waldorf salad, as apples are the name of the game. I especially look forward to using watermelon radishes as they add a real pop of color and flavor to any salad.

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Yeminite soup. It’s hearty, wholesome, and delicious. Always a crowd-pleaser. It makes a lot and freezes well. Yemenite Soup ½ lb flanken, cut into chunks 2 onions 4 garlic cloves 2 celery stalks 4 carrots 2 potatoes (optional) 8 cups beef broth (or water) 16 oz tomato sauce 1 can Great Northern beans 1 small can tomato paste

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We always serve fish at the start of our seudah, and a star appetizer I’ve made countless times is a deliciously sweet and tangy broccoli-salmon mini bowl. I make sweetand-sour or pickled salmon with lots of onions and then a classic broccoli salad with craisins, red onions, and cashews. I put the salads in individual bowls and then—while wearing gloves—shred a slice of salmon right on top, including lots of onions and sauce. It’s so easy and simple, and the sauce doubles as the dressing for the salad or you can use some of your favorite Caesar-like dressing to top it off. The flavors of the salad and salmon pair beautifully, and I always get great feedback.

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½ tsp cumin ½ tsp curry powder ½ tsp ginger 1 tsp salt 1 tsp black pepper Place flanken chunks in a pot and sear. Chop onion, garlic, celery, carrots, and potatoes (if using) and sauté in meat fat or add some extra olive oil. Add beef broth (or water), and the rest of ingredients. Boil and simmer for 2 hours.

Bina Gottdiener, CN, CHC

Chaya Tziry Retter, RD, CPT

½ tsp turmeric

I usually serve salmon over a slaw. My favorite slaw is a bag of coleslaw mix, scallions, and pickled onions, mixed with toasted slivered almonds (can omit), sunflower seeds and black and white sesame, and a yummy Asian dressing.

Esti Asher, MS, RDN, LD

A personal favorite appetizer for Yom Tov is salmon vegetable skewers. I cut the salmon into chunks and alternate it on skewers with colorful veggies (colored peppers, cherry tomatoes, purple onions, zucchini, mushrooms) and either pour over store-bought teriyaki sauce or bake the skewers with a homemade version of teriyaki sauce (honey, tamari soy sauce, sesame oil, spices).

Gila Glassberg, MS, RDN, CDN,

Shira Savit, MA, MHC, INHC

MY TABLE

These days, we're enjoying “one-course” meals: Often, the green salad ends up as the star of the show with the other dishes serving as "enhancers." (Don’t worry, I offer a separate plate to those who prefer dips and salads separate from the main and sides!) However, if I think in terms of having an appetizer, egg rolls come to mind. They're super easy to put together, delicious, and unique. Simply sauté (or oven roast) shredded cabbage with soy sauce (or just with some oil and salt, depending on your family’s preferences), wrap up in an egg roll wrapper, drizzle with olive oil and bake until toasted and crunchy. This can also pair nicely with a sushi salad and condiments (either drizzled on the plate, or on the side) such as spicy mayo, teriyaki sauce, soy sauce, or sweet sauce.

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HOLISTIC

NEW COLUMN!

Holistic What better time to launch this new column than the Sukkos issue! It’s on this Yom Tov that we gather the four minim in our hands, each representing another organ that’s responsible for an essential activity of life (Midrash Rabbah 30:14). The lulav resembles the spine, the esrog parallels the heart, the hadasim symbolize the eyes, and the aravos represent the lips. Clutching them all together in performing the mitzvah, we convey our total and true dedication to Hashem’s service—with all of our being. In this column, we look forward to bringing you concise and practical tips on achieving holistic—all around—health, be it physical, emotional, social, and beyond. It is only when all facets of ourselves are in sync, each in a healthy place, that we can be fully dedicated to Hashem’s service and truly enjoy the pleasures and beauty of His perfect world. —Shiffy Friedman

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Dr. Chayala Englard

All muscles have an ideal length at which they can optimally perform with good strength (yes, even the pelvic floor muscles!). This concept is called the length-tension relationship. The best way to accomplish the ideal length is by improving your posture. Start by learning to “stack your skeleton.” Stand in front of the mirror (look from front view and side view). Stand erect and tall, legs hip-width apart, toes forward, knees soft, pelvis in neutral (not too tilted forward or slumped), torso/rib cage over pelvis, sternum raised, head stacked over your shoulders (not too far forward). This will likely feel awkward at first, yet practice will turn to habit. Your core (abdomen and pelvic floor) will automatically begin operating better when your skeleton is in good alignment. In addition, the organs, which are situated within the skeleton, will then receive better blood flow, enhancing their performance as well.

Intuitive Health

Rena Reiser Tamar Feldman, RDN, CDE

Chayala Englard is a proud wife, mother, and Doctor of Physical Therapy. Her private practice, Life PT, is located in Lakewood, New Jersey, and is primarily focused on women’s health and pelvic floor rehab.

Gut Health

Women’s Health

Stack Your Skeleton

The Regulated State You’ve attended marriage, parenting, and even middos workshops yet still find you can’t master the tips and tricks. The reason? It may very well be your nervous system, which is what keeps you safe and functional. When the nervous system senses something dangerous, it moves into a dysregulated state. This is healthy! But sometimes, the nervous system gets stuck in dysregulation, where accessing those tips and incorporating them is difficult. When the system is regulated, we feel capable and connected. In this space, I’ll show how to ease your nervous system back to more regulation more often. Rena Reiser helps women tune into their inner wisdom to create space for Hashem’s shefa to flow into their lives. She can be contacted through www.renareiser.com.

Clear It Out Proper emptying of bowel contents is at the root of good health. The bowels are the body’s most effective route of eliminating metabolic toxic byproducts, and an impairment of their function causes buildup of toxic waste products at the cellular level that are the root of many diseases. It all starts with the gut! 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.

Special thanks to deputy editor Libby Silberman for formulating the concept of this column. If you’re a health practitioner and would like to contribute to this column, please write to info@wellspringmagazine.com.

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