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Your Lungs A Torah-based perspective on the breathing and wellbeing connection Drift Off 5 tips Fill to cope with nighttime anxiety
FEBRUARY 2023 // SHEVAT JANUARY 2023 // TEVES 5783 5783 /// ISSUE ISSUE 85 84
It’s a Brand New Day
A Heart for All
Ruchama Bistritzky-Clapman noticed the kids on the fringe way ahead of her time 2023 FEBRUARY
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ASHER'S
NUTRITION
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Sparkling on the surface, but what’s lurking underneath? An in-depth exploration on chemical-laden detergents and their impact on the environment
Put Your Mind To It
30+ Samples experimented with mindfulness at their meals. This is what happened.
Medical Saga
I thought I was having a stroke—at 24—in a foreign country
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EDITOR'S NOTE
Laying the Roots
A
s parents, it’s fascinating to observe how our perspectives shift over time. It’s rare to find the parent who follows the same approach for their last child as they did with their first—and that’s a good thing. As growing, learning individuals, our parenting style evolves over time, being honed and tweaked to bring out the best in our children and ourselves. In some areas of my parenting, I’ve set more systems in place (because it’s harder to find six missing shoes than one). In others, I’ve mellowed, taking on a less rigid, more tolerant approach. One night, when I was up feeding my baby, who’s still happily sleeping in my room despite his fast-approaching first birthday, my evolvement in this area struck me. With my first kids, I’d followed the advice of those more experienced, who proposed that moving the crib out guarantees a longer stretch of sleep. Thus, the earlier the baby is relocated, the sooner those long nights would begin. They were certainly right. But then, as I was blessed over and over again, I started to wonder if longer nights were all I was seeking. Perhaps, I pondered, the reason babies wake up in the night is because they seek a bonding experience. It’s their time to cuddle with Mommy, enjoy a few precious moments of connection before they doze off again. Perhaps, I pondered, their sleep away from Mommy stretches longer because they stop asking for it, knowing it’s no longer available to them. These might have been the flawed ruminations of a heavily sleep-deprived mother, but still, I’ve since started keeping my babies in my room way longer that I used to. True, my sleep is more fragmented, but to compensate, I’ve come a long way in starting my night earlier.
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And when it’s just me and Baby up in the dark of night, I revel in the opportunity (most of the time!) to bond with him in the way that only I can.
I
n this issue’s Cup of Tea, we bring you an engaging interview with Dr. Innessa Donskoy, a dynamic Chicago-based pediatric sleep medicine physician. When reviewing the piece, one line that struck me was that the method through which a baby falls asleep at the beginning of the night is what becomes his fall-asleep system every subsequent time he wakes up during the night. Understood simply, this means that if a baby is nursed to sleep at 8:00, he’ll also need to be nursed to sleep at 3:00—not very conducive to a good stretch of shuteye. If the goal is a longer stretch of sleep, parents would do what they can to ensure that the child dozes off on his own as much as possible. But from an attachment perspective, I understood it to mean that if the child needs a certain kind of bonding at 8:00, he needs it at 3:00 too, and I want to give it to him. If you’ve ever watched animals slumber, you caught a glimpse of how Hakadosh Baruch Hu designed the innate needs of all mammals, including us humans: the cubs cling to their mother, dozing peacefully in their embrace. It’s the nature of a healthy infant to crave connection to his mother. That’s their innately designed system to help foster a bedrock of safety, security, and feeling loved. A child who asks for a gesture of love, I’ve learned over time, is a child who needs it. Whether it’s a baby crying to be held, a preteen asking for Ma to come sit with her until she falls asleep, or a five-yearold asking for a story, we’re blessed if our kids feel comfortable enough to ask for it. Instead of writing them off as clingy, we can appreciate their openness with us and their exquisite ability to be vulnerable
regarding their needs. (In any case, as Rabbanit Yemima Mizrachi quips, kids are like challah dough. The more we knead them, the less sticky they become. As counterintuitive as it seems, it’s the kids who are given volumes of bonding time in their early years who grow up to be most independent and confident when it’s time for them to set out on their own.)
I
n my capacity as a psychotherapist, I’ve sat with too many women who didn’t merit a “bonded” relationship with their caregivers to know how precious it is. Every time a woman discusses a particular challenge from her formative years and how it impacted her emotionally, I see that little child in her. There’s this little child in all of us whose eyes are still shining with hope, eager to connect from the heart. For babies, this bond is manifested through an endless supply of hugs and cuddles, from a nurturing mother who’s there to give. Being available to our babies is not necessarily easy when our days are blessedly full, but these are the formative years when we give our children a gift that is exclusive to their first years of life—a foundation of bonding, parental presence, healthy attachment, love, and stability. Ki ha’adam eitz hasadeh. Our children’s early youth is the time when we plant the seeds, laying the roots for a life of healthy development, with the help of Hashem. Showering our kids with sunshine will set the ground for the ultimate kind of health we can give them—a healthy nefesh.
n a m d e i r F y f Shif WELL- PUT “If man eats [to nourish his body] in order to serve Hashem, then his eating is [itself considered] avodas Hashem.”
Rabbi Eli Glaser, quoting the Rambam, Hilchos Deios WELLSPRING / SHEVAT 5783
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CONTENTS
FEBRUARY 2023 SHEVAT 5783 ISSUE 85 Our next issue will appear on Wednesday, March 1st iy"H.
40
WELL INFORMED 10
Springboard
18
Spiritual Eating
20
Torah Wellspring
24
Health Updates
LIVING WELL 30
FYI
34
Community
36
Fitness
38
Ask the Nutritionist
40 Cover Feature 52
52
Cup Of Tea
60 Serial Diary 62
DIY
WELLBEING
38 73
SEASONED 8
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64
It's Hobby Time
68
Tap In
70
OT@Home
FAREWELL 98
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SPRINGBOARD
On Chicken Soup, Homeopathy, Goat’s Milk, and More
Spotless!
Issue #84: Seasoned Letter
First, please accept my much-toodelayed gesture of appreciation for a magazine that has become a mainstay in our home. Rich with valuable information and guidance on all areas of life, starting from Shiffy Friedman’s nuggets of wisdom all the way until the last tidbit in the new Holistic column, I come away from each issue with so much food for thought. Speaking of food, and this is certainly one of the more mundane tips I’ve picked up in your pages, I want to thank Esther of Seasoned for her incredible chicken soup hack. Like her, I’m a hack junkie, and yet, 10
WELLSPRING / FEBRUARY 2023
like her, I love when my foods look like I’ve invested my all in them. Her chicken soup hack ticked all the boxes, and we all enjoyed a spotless soup this Shabbos. Many thanks, Leah K. Lakewood, New Jersey
Kashrus Alert
remedy Oscillococcinum. According to the Beis Din of Paris, this product is kosher chalav stam and does not contain any duck liver. The certification can be found in many local health food stores and pharmacies. This remedy has actually been very helpful to many of my family members, baruch Hashem. Thanks for your great magazine! Malky F. Brooklyn, New York
Issue #84: PSA
I’m writing in response to the public service announcement from K. Langner regarding the homeopathic
Response from Wellspring’s Rabbinical Board: To avoid a michshol, as with every questionable product, every reader
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Quick Question
SPRINGBOARD
Question: My baby has had impetigo for more than two weeks and some of the sores have gotten infected. Is this condition contagious? And is there anything I can give my baby in addition to antibiotics to speed up the healing process?
Answer: Impetigo is a bacterial skin infection that most commonly occurs in toddlers and children. However, people of any age can get impetigo via direct contact with an infected individual. Impetigo, which is caused by staphylococcus bacteria, results in a rash that appears like raised, swollen, itchy, and oozing red sores. The rash typically occurs near the mouth and nose, but it may appear on other areas of the body, as well. Most cases of impetigo are mild and manageable with topical antibiotic such as Bactroban. However, if it isn’t treated, the risk of infection can increase. First, keep in mind that since impetigo is highly contagious, frequent handwashing is strongly recommended. In addition to following your doctor’s regimen, you can speed up the healing process by adding natural alternatives. Lysine is known to treat sores, as well as homeopathic remedies including rhus tox, arnica, sepia, pulsatilla, and mezereum. Refuah sheleimah! Take care, Miriam Schweid, kinesiologist and health consultant
is required to do their own research and consult with their own daas Torah regarding usage of this remedy.
Thanks again for the piece.
Editor’s Response:
symptoms very similar to what the protagonist experienced. Fortunately, the article quickly came to mind and helped me connect the dots. I was able to calm down my family and tell them what I was probably suffering from. Of course, I then confirmed it with my doctor, but your article allowed me to remain calm and collected.
The magazine is not currently sold in print outside of North America. The issues can, however, be purchased in online format through our website.
Thank you for bringing health and medical awareness to the community. Especially when a circumstance appears frightening, it’s everything.
On a side note, is there anywhere to get the magazine in Israel?
May all cholim merit a refuah and may all of us be zocheh to a clean bill of physical and spiritual health.
Accepted by All Issue #83: Cover Feature
I’d like to thank you for the extensive and informative article on goat’s milk. I actually read it after my sister-in-law in the States raved about it and sent it to me (all the way to Yerushalayim!). We both saw great results after switching our kids to goat’s milk. My children have sensitive stomachs, and I never managed to substitute milk with something that offers enough nutrition but doesn’t upset their system. After reading your article I tried goat’s milk, and so far, it is being well accepted by all. 12
WELLSPRING / FEBRUARY 2023
Rechy G., Yerushalayim
G. Horowitz
Awareness Is Everything Issue #84: Medical Saga
I wanted to thank you for publishing the article on migraines with aura. For me, the article was the “refuah lifnei hamakah.” Just two days after reading the piece, I experienced
Miss the Old Diffusers Issue #76: DIY
My baby has a mild to moderate case of eczema. Upon reading Miriam Schweid’s instructions on essential oil diffusers and how commercially sold diffusers impact us, I went ahead and
WELLSPRING / SHEVAT 5783
13
The Doctor Is In
SPRINGBOARD
Question: I recently gave birth, and after a few weeks of being a great sleeper, my baby now refuses to sleep for longer than a 45-minute stretch. During the day she takes longer naps but she cries through most of the evening and nighttime. She pulls her legs to her tummy, arches her back, and screams for what seems like hours at a time. I’m so worried that she’s in pain. On top of that we are exhausted and sleep deprived. What can we do to make her feel better?
Answer: Mazel tov! Newborns are special and sweet but oh so exhausting! I want to first validate how challenging this stage is and how completely draining it can be. What you are describing sounds a lot like colic. Typically, at around six weeks of age, babies start spending more time awake and alert. While this is wonderful to observe, this time can also come with challenges like increased periods of crying. Colic is usually described as unexplained crying for more than three hours a day, three days per week, for more than three weeks. Not every baby meets this definition, so I usually tell parents that if their baby cries often for long stretches and then settles down and is perfectly calm in between, that’s classic colic. So what is colic? It’s easier to explain what it’s not. Colic is not reflux or tummy troubles. Colic is not gas. Colic is not formula or milk intolerance. It’s important to rule out all of these things. If the baby is a good eater, has frequent wet diapers, and is gaining weight well, chances are that there is nothing wrong with their milk or formula. People often equate gas with colic since babies who cry tend
to be gassier. In reality, these babies swallow more air during their crying spells so are more likely to be gassy. Gas is normal in babies, typically not painful, and more importantly not something that needs to be medicated. Gas drops, Mylicon, colic drops, and other remedies often advertised are not recommended and can even be harmful. The good news is that colic is temporary. Usually after a few months, the crying spells become less frequent, and the stretches of sleep become longer. In the meantime, things like gentle motion (in a car, for example) or being rocked while swaddled can provide temporary relief. Some babies respond well to noise like running water, white noise, or the vacuum cleaner. Remember never to leave babies in a car seat or swing to sleep and they should always be put down in an empty crib without bumpers, pillows, blankets, or stuffed animals. Colic is challenging, and it can be isolating. Please ask for help, take turns with a spouse when possible, and rest assured that colic is a phase of life in perfectly healthy, normal, and thriving babies. Jennie Berkovich, DO, FAAP JOWMA Director of Education
replaced my old ones with my own essential oil reed diffusers (Amazon had everything I needed). I changed up the oils, using calming ones like lavender for the bedrooms and more fresh smells for the living areas. For starters, the diffusers didn’t spread so much of an aroma. I was only able to smell them when standing right near them. Additionally, my baby’s eczema didn’t clear up as a result of trying this. (I’ve been using very mild detergents around the house and in laundry as well.)
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Is it safe to assume that the diffusers weren’t the cause of the eczema? Can I go back to using regular, greatsmelling diffusers that actually spread a pleasant aroma? Thanks, Wellspring staff! Keep up your great work. Miriam Schweid responds: Kudos to you for putting together your own diffusers using natural oils like lavender. I’m sorry to hear that there was no change in your baby’s
eczema. When you say that you’re considering going back to your old diffusers that spread a great smell around your house, were they the commercial type? I wouldn’t advise using those for various reasons. (Ed: Check out this issue’s cover feature for more information.) Besides flaring up eczema, they can cause breathing difficulties in sensitive children and allergies in others. If your original diffusers can also be purchased with natural oils, try using those again and watch for any changes.
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Question: My kids and I dread mealtimes. There’s always lots of crying and fussing. How can I make dinnertime more fun so that my kids will actually enjoy their meal?
Answer: This is such a common concern. Consider Pesach. Many of us grew up with a very dry Seder to be simply endured while others enjoyed props and puppet shows that were much more engaging and fun. We can bring that idea to the dinner table, and Tu B’Shevat is the perfect time to start. The Tu B’Shevat Seder can be thought of as a fun ride through the natural edible wonders Hashem gave us to enjoy. Start with joy. Explore the fruits in a fun way. Here is a tip from my friend Dani Lebovitz, of Kid Food Explorers: “Graphing is a way to sort and compare objects by their characteristics (such as color, shape, or size). It is also a very visual way to learn early math skills such as sorting by characteristics, comparing characteristics, counting, recognizing numbers, greater than and less than, most and least, and more!” Use the fruits and vegetables for Tu B’Shevat and organize them into piles by type, color, shape, or flavor! These ideas can be adapted on a smaller scale for regular dinnertimes; a little creativity can go a long way toward making meals a more pleasant and positive experience for both you and your kids.
Pediatric Nutrition
SPRINGBOARD
Good Stuff
Issue #84: Seasoned
Thank you so much for a wonderful magazine. I savor each one, cover to cover. For starters, allow me to thank columnists Yossi and Malky Levine for their Banana Ice Cream recipe. I made it one cozy Motzei Shabbos when I had too many bananas and froze the leftover ice cream in little cups with lids. I take them out of the freezer whenever my kids want a “special dessert” after supper. I also baked the Garden Focaccia from the Levines for after the Asarah B’Teves fast and it went over really well with my family and guests. I’ve also been thoroughly enjoying the new column, Rebranding. I love the title for starters, and the recipes never disappoint. L. S.
Yaffi Lvova, RDN
Get in touch! Wellspring invites readers to submit letters and comments via regular mail or email to info@wellspringmagazine.com. We reserve the right to edit all submissions and will withhold your name upon request. We will honor requests for anonymity, but we cannot consider letters that arrive without contact information.
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WELLSPRING / FEBRUARY 2023
Any health information, advice, or suggestions published here are the opinion of the letter writer and are not independently investigated, endorsed, or validated by Wellspring. Always seek the advice of a qualified health professional or medical practitioner regarding any medical advice, condition, or treatment.
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.
TER TH EN
EIR
WITH PLAY
WELLSPRING / SHEVAT 5783
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SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS
Don’t Confuse the Means with the Ends Each month of our calendar offers unique characteristics and opportunities for spiritual change. The month of Shevat is connected with the letter tzaddik, the word we use to describe a righteous individual. Shevat is also identified with the phrase, “Crown the letter tzaddik with lita.”
This is a very confusing passage because the word lita means “indulgent eating.” It is usually associated with the episode between Eisav and Yaakov and the lentil soup: “Haliteini na—Pour down my throat some of that very red stuff!” In fact, Eisav was willing to forgo his eternal birthright for a pot of stew. The term lita is also referenced in the Gemara in Bava Kama in a discussion regarding someone who eats from an orlah orchard (a tree in its first three years) as in, “Haliteini—Stuff the wicked one [with the forbidden food] and let him die.” With this understanding of the word lita, the phrase “Crown the letter tzaddik with lita” is translated as either “Crown the month of Shevat with indulgent eating” or “Crown the righteous person with indulgent eating.” Either way, it is quite confounding. In Ohr Gedalyahu, Rav Gedalia Schorr, zt”l, explains that the difference between the words achilah and lita is a person’s intentions. Hashem created the laws of nature so that we must eat in order to nourish ourselves and survive. However, we would not have figured this out on our own. Only because Hashem created our appetite for and enjoyment of eating do we desire food and therefore sustain ourselves. Without this, we would die of hunger. Consequently, we need to appreciate the gift of taavah (desire for and enjoyment of food) that Hashem gave us. But we also must maintain the proper perspective—it is a means toward an end, not an end in and of itself. We eat exclusively to nourish our bod-
ies in order to perform our avodas Hashem. That’s the sole reason why Hakadosh Baruch Hu gave us food. As Shlomo HaMelech writes in Mishlei: “A tzaddik eats to satisfy his soul, but the stomach of the wicked will [always] be lacking.” If we eat for the sake of satiation, we can stop when we’ve satisfied our body’s nutritional needs—while enjoying the food along the way. If we eat for the sake of indulging our pleasure, however, we will find it very difficult to stop, and will often eat to excess. Therein lies the definition of lita: mistaking the means for the ends. And that, Rav Schorr writes, helps us properly translate the phrase “Crown the letter tzaddik with lita.” It should really be understood as “Crown the letter tzaddik over lita,” i.e., allow righteousness to rule over eating. A tzaddik steers his desires toward a greater purpose instead of allowing them to rule over him. We see how this connects specifically to the month of Shevat, during which we celebrate the Rosh Hashanah for fruit-bearing trees. Our Tu B’Shevat Seder is an appreciation of the wonderful and healthy gifts of nourishment Hashem provides for us, as well as a rectification of the world’s first transgression, with Adam and Chavah and the fruit of the Eitz Hadaas. Through proper eating, we have a daily opportunity to correct a part of our soul, so deep and intrinsic that it reaches back into Gan Eden. For as Rav Schorr explains the Rambam in Hilchos Deios, “If man eats [to nourish his body] in order to serve Hashem, then his eating is [itself considered] avodas Hashem.”
Rabbi Eli Glaser, CNWC, CWMS, is the founder and director of Soveya and the author of the best-selling book Enough Is Enough—How the Soveya Solution Is Revolutionizing the Diet and Weight-Loss World, available on Amazon and at Barnes & Nobles and Judaica Plaza in Lakewood. He has worked with thousands of clients around the world and has maintained a 130-pound weight loss for the last 19 years. For more information about Soveya’s programs call 732-578-8800, email info@soveya.com, or visit www. soveya.com.
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TORAH WELLSPRING By Rabbi Ezra Friedman
Fill Your Lungs How our physical, emotional, and spiritual wellbeing is interconnected with breathing
The current days of Shovevim are an opportunity for self-exploration and teshuvah. These are the days when we read about the galus and ensuing geulah of Mitzrayim, the elements of which are very relevant in our times. The Yidden weren’t led to Mitzrayim for naught; it was all with an exacting purpose. None of the meitzarim—the challenges and pain we experience in our lives—are by accident. 20
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Just like in Mitzrayim, there’s a reason for it all: to cleanse and purify us. Like the kur habarzel that symbolized Mitzrayim, the smelting furnace the silversmith uses to refine silver, it is these hardships and trying moments that polish us. When the parshiyos pertaining to galus and geulah are read, our nefesh connects to this journey of Klal Yisrael. It’s a time when we can emerge from our exile and experience the sweet taste of geulah. How can we merit this?
An Indisputable Relationship One of the characteristics of a galus Yid is his kotzer ruach, shortness of breath. When Moshe Rabbeinu approached Klal Yisrael with the exciting news of their impending liberation, the pasuk tells us that they didn’t heed his words “mikotzer ruach,” due to shortness of breath (Shemos 6:9). This state of breathing is correlated with restlessness, with the inability to relax and experience menuchas hanefesh. As Rashi notes, when one is in pain, his breath becomes short. As anyone who has experienced trauma or any kind of stress can attest, the first physical sign of a loss of equilibrium is rapid, shallow breathing. It’s an instinctive means through which survival becomes possible. On the flip side, when a person breathes with intention, inhaling deeply and fully, they enter an expansive state, ushering in peace of mind in the process. While breathing for wellbeing has become a popular technique nowadays, Chazal already established the indisputable relationship between breathing and our emotional state centuries ago. After the Yidden merited their exodus from Mitzrayim, they received the gift of Torah, and, by default, the gift of Shabbos. In explaining this gift to Klal Yisrael, the Torah states, “Ki sheishes yamim asah Hashem es hashamayim ve’es ha’aretz ubayom hashvi’i shavas vayinafash— It is forever a sign that in six days Hashem created the heaven and the earth, and on the seventh day, He ceased and rested” (Shemos 31:17). What happened on the seventh day after an intense week of creation? Citing Targum Onkelos, Rashi explains vayinafash to be an expression of nach (resting). Every expression of nofesh (rest), Rashi expounds, is an expression of nefesh (soul), “For one regains one’s soul and one’s breath when one rests from the toil of work.” This powerful statement establishes a relationship that when heeded, can help facilitate much menuchas hanefesh. It encourages
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TORAH WELLSPRING
We don’t need to learn complex techniques to take advantage of this simple gift that is so easily accessible to all of us. us to take note of how our breathing is impacted by toil—both physical and emotional. By giving our breathing even a little extra attention, i.e. breathing more consciously and deeply, we begin to reap the benefits. Too Simple to Be True? As harried Yidden in galus, our breath is shallow, not only in ruchniyus but also in gashmiyus. Most of us inhale just about enough oxygen to survive. If we understood how beneficial it is for our physical and emotional wellbeing to accustom ourselves to taking deeper breaths, we’d certainly invest the minimal effort to facilitate that change. We don’t need to learn complex techniques to take advantage of this simple gift that is so easily accessible to all of us. Incredibly, one of the world’s most common resources— and a free one, at that—holds the key to so much yishuv hada’as and menuchas hanefesh. All it takes is simply paying attention to filling our lungs more thoroughly, thereby filling our being with more of this life-giving element that facilitates better function. It may sound counterintuitive that something as simple as taking deeper breaths can have such a profound impact on intense issues, such as anxiety and emotional unrest. Yet those whose lives have turned around as a
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result of this practice can attest to the wisdom Hakadosh Baruch Hu implanted in His briah by making this a reality. It’s remarkable to observe how a practice that’s so easily accessible and free, with no side effects, can, in many cases, be more effective than a psychotropic drug in facilitating tranquility and mindfulness. Let’s understand how deeper breathing impacts our wellbeing in very simple terms. Since the body can only be fully attentive to one function at a time, when someone’s mind is constantly racing or their heart is beating too quickly, the focus on their breath is automatically minimized. Since breathing is a function that occurs voluntarily in order to ensure our survival, we continue breathing at all times no matter where our focus lies, but those breaths taken without intent will be exponentially less effective. When our focus is elsewhere, we inhale just the minimum to keep surviving. On the flip side, when we shift the focus toward our breathing—such as when we engage in deep breathing—our mind stops racing. The focus is now on the breathing, not the thinking. It helps us become more mindful, more present. For this reason, many find this practice uncomfortable. As soon as the thought flow halts, emotions that have been kept
at bay through the distractions of the mind now rise to the surface. When the mind becomes quiet, we get to meet ourselves, and this may include emotional discomfort and a variety of fears from which we’ve been attempting to distract ourselves for a long time. This, in fact, is a good thing. Ironically, not getting in touch with our pain only enables it to persist. Letting it surface, such as through deep breathing, helps us to process it properly. With Intention When Hakadosh Baruch Hu created Man, He chose to implant the neshamah into Adam through His breath, so to speak, as the pasuk tells us, “Vayipach be’apav nishmas chaim—He breathed into his nostrils the soul of life” (Bereishis 2:7). It is through breath that we humans were transformed from a clump of earth into spiritual beings, and it is through breath that we can continue to sustain that neshamah in this world. The more we engage in this important practice with intention, the more connected we become to our Self, which is our neshamah. A variety of breathing techniques exist to foster wellbeing, but any kind of conscious breathing can unleash incredible benefits. Simply taking a few minutes every day to focus on our breathing, to fill our lungs as much as possible and then exhale consciously—slowing down its pace and thus inhaling more fully as well—will already be helpful in quieting the mind, calming the spirit, and connecting us to our inner self. Focusing on the in, out, in, out, for even five minutes every day enables us to enter a new sphere of presence and consciousness we may have never experienced before. This clears the mind and helps us concentrate better and enjoy more clarity. Even if we simply catch ourselves during a
stressful moment and take ten deep breaths, we reap the benefits of a re-centering technique Hashem has made available to us since the beginning of time. We usher Hashem’s gift to the world into our being, bringing more of Him into our mind and heart. The sefarim offer a fascinating commentary on one of the thirteen attributes of Hakadosh Baruch Hu: Erech Apayim. This characteristic can be understood to mean that Hashem lengthens, so to speak, His breath. It’s the technique we’re taught to use before responding to a triggering circumstance, because to deepen the breath is to fill ourselves with tranquility and calm.
The Ohr Hachaim teaches that every Yid enters this world with a designated amount of shefa (abundance), which enables him to live. This shefa, he writes, seeps into the person through his nostrils, i.e., his breath. In the same vein, Shlomo Hamelech writes in Koheles (1:6) that ruach (air) always returns to its circuits. The sefarim explain this to mean that air always seeks to connect to the right place, and that those who know how to inhale it properly connect to the ruach Hashem—the ruach of chochmah, binah, good health, and all positive attributes. Since, as the sefarim explain, the majority of illness and disease occurs as a result of stress, by learning how to calm
the mind and spirit, we’re doing hishtadlus toward leading a physically healthy life, as well. Paying attention to our breathing, and dedicating even just a few moments a day to filling our lungs to capacity, can connect us to our neshamah. It enables us to listen to ourselves—to stop surviving and start living. When we start focusing on our breath, we are able to truly appreciate the words “Kol haneshamah tehalel Kah, al kol neshimah uneshimah tehallel Kah—For every breath I thank Hashem.” It’s through breathing with intention that we make space for the shefa from Above, and we can appreciate this abundance with peace of mind and presence.
Rabbi Ezra Friedman welcomes questions and comments on this column. Please write to rabbiefriedman@wellspringmagazine.com.
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UPDATES By Esther Retek
I’ll Do It Tomorrow How procrastination can affect your health Forever pushing off that dental cleaning? How about filing your tax returns or getting the storage room organized? If you find yourself dragging your feet on doing something unpleasant, that’s normal and something many people struggle with. But chronic procrastination is different. It’s not just lack of motivation or a personality quirk. If procrastination is your way of life, which is the case for roughly 20 percent of adults, it can seriously impact your health according to a new study published in JAMA Network Open. The study followed 3,500 college students—a group especially prone to procrastination, based on past research. According to lead researcher Fred Johansson, of Sophiahemmet University in Stockholm, that might be related to the “freedom” college students typically have. Their lives have relatively little structure, and deadlines are often far off — which, Johansson said, can allow plenty of room for procrastination. His team wanted to see whether students who ranked high on the procrastination scale were at any greater risk of subsequent psychological or physical symptoms than their peers. The investigators looked at data on 3,525 students at eight Swedish universities who were part of a larger health study. At the outset, the students were assessed for depression and anxiety symptoms, unhealthy lifestyle habits, and bodily pain. Three months later, they completed a standard procrastination questionnaire. 24
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Overall, the study found, students at the high end of the procrastination scale were in worse shape nine months later, compared with their non-procrastinating peers. They reported more psychological problems such as depression and anxiety, as well as more physical problems such as upper-body pain. They also gave lower ratings to their sleep quality, got less exercise, and reported more loneliness than other students did, the findings showed. Although the findings do not directly prove that procrastination per se caused these problems, they do serve as a serious red flag. “Everyone procrastinates, but not everyone is a procrastinator,” says Joseph Ferrari, a psychology professor at DePaul University in Chicago, who has been studying the subject since the 1980s. Chronic procrastination is not an issue to be taken lightly. Interestingly, Ferrari points out that procrastinating itself is not the crux of the issue, but rather the persistent stress and pressure pushed-off tasks can have on us. Habitually choosing not to act is a maladaptive way of responding to life’s daily challenges. Another important point Ferrari makes is what makes someone a procrastinator. There’s no evidence that it’s written in your genes, according to him. “It’s not, ‘I was born this way. This is just the way I am,’” he says. And that’s good news, because since it’s learned, you can also unlearn it. That’s not to say it’s an easy habit to change—but getting those forever-delayed to-dos done now is definitely a good place to start.
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UPDATES
Drink Up Why you want to hydrate some more It’s easy to forget to drink enough during the winter months. With cold weather and lack of physical activity, the water bottle is not as companionable as it is in the summer. But hydrating properly is important all year round, and a new study is pointing out just one more crucial benefit drinking may provide. Published in BioMedicine, the study indicates that older adults who are properly hydrated may be healthier and live longer than those who aren’t, having less incidence of conditions like heart and lung disease. For the study, lead investigator Natalia Dmitrieva, a researcher from the Laboratory of Cardiovascular Regenerative Medicine at the US National Heart, Lung, and Blood Institute, and her colleagues tracked data over three decades on more than 11,200 adults who took part in the Atherosclerosis Risk in Communities study. Participants were seen over five visits—two when they were in their 50s, and the last three between the ages of 70 and 90. To judge hydration levels, the researchers looked at levels of salt in the blood, which gave them information on systolic blood pressure, cholesterol, and blood sugar. Those markers, in turn, indicated how well the cardiovascular, respiratory, metabolic, renal, and immune systems were functioning.
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prolong disease-free life,” says Dmitrieva. And despite all the importance attached to hydrating properly, she pointed out that worldwide population surveys estimate that more than 50 percent of people drink less fluid than recommended and therefore have an opportunity to decrease their risk of developing chronic diseases by increasing water intake to the recommended levels. Samantha Heller, a senior clinical nutritionist at NYU Langone Health in New York City, also agrees that being well-hydrated is essential for healthy living. “Our bodies work hard to maintain a healthy fluid balance, which includes keeping serum sodium levels [blood salt levels] tightly regulated. Triggering thirst is one way the body signals us that we need to consume more water. Drinking too much or too little water can result in serious physiological disturbances in the body’s fluid balance,” she says. Drinking water isn’t a habit of yours? There are many other ways to hydrate your body. Start by consuming enough fruits and vegetables, avoiding sugar-sweetened beverages, and opting for teas, seltzer, or broths. Drink up, yes, but don’t overdo it. Drinking too much water also has a downside, the researchers warn.
Adults whose salt level was higher than normal were more likely to suffer from chronic conditions and have signs of advanced biological aging, compared with those whose salt levels were in the medium range. High levels of salt were also linked to a 64 percent increased risk of developing heart failure, stroke, atrial fibrillation, and artery disease, as well as lung disease, diabetes, and dementia, the researchers found.
“Drinking too much water can be dangerous. If the kidney cannot excrete excess water, the sodium content in the blood becomes diluted. There is no need to drink more than 3 liters per day if there is no excessive water loss due to exercise or prolonged heat exposure. If you drink more than 3 liters per day and still feel thirsty, it could be an indication of a disease that results in pathologically increased water losses and requires clinical evaluation,” Dmitrieva notes.
“Staying well-hydrated may slow down aging, prevent or delay development of chronic diseases, and therefore
The balance? Heller says it’s important to be tuned into your body’s cues and drink enough when you feel thirsty.
WELLSPRING / FEBRUARY 2023
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UPDATES
Part
3
in a series
Demystified
Myth: Fruits are detrimental to weight loss. Fact: In honor of Tu B’Shevat, we’d like to treat you to some fruit-related myths you’ll be happy to read aren’t all that set in stone as you thought. The first one is archaic by now and has been refuted several times, but some still believe it. Are you still cutting out fruit from your diet when you’re trying to lose weight? Don’t. According to Medical News Today, fruits offer such an array of health benefits that cutting them out is simply not worthwhile. Despite their sugar content, fruits contain various healthful compounds, including a variety of vitamins and minerals, and fiber. Another prevalent fruit-related myth is when to eat them. Many people believe fruits are most beneficial when consumed on an empty stomach, but there’s not much evidence to prove that. According to Healthline, eating fruit together with meals as opposed to on an empty stomach doesn’t cause fermentation, gas, or discomfort, as people like to fret. And for those claiming that the sugar in fruit is the best way to “wake up” the digestive system, once again there’s no evidence to prove that. Actually, there is no need to “wake up” the digestive system at all. It’s ready to kickstart into action the moment food touches your tongue, no matter what time of day. So have your fruit and enjoy it too!
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ALTERNATIVE VIEW
BY FAIGY SCHONFELD
SORE THROAT IT HAPPENS EVERY YEAR. WINTER ROLLS IN AND PEOPLE ARE COUGHING, THROATS ARE SCRATCHING, AND NOSES ARE RUNNING. THE CULPRITS ARE BOTH BACTERIAL INFECTIONS SUCH AS STREP, AND VIRAL INFECTIONS LIKE THE FLU. SINCE VIRAL INFECTIONS DON’T RESPOND TO ANTIBIOTICS, MORE PEOPLE ARE WISELY TURNING TO GENTLER NATURAL REMEDIES. THERE ARE MANY WONDERFUL WAYS TO SOOTHE—AND SPEED-HEAL—A SORE THROAT.
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WHAT IS IT AND WHAT CAUSES IT? Bacterial infections abound, as do viruses and allergies. Sore throats often make an appearance when the immune system is responding to these pathogens. It involves the swelling of the pharynx, the hollow tube that starts behind the nose and ends at the top of the trachea and esophagus. This little situation tends to upend people’s lives, making talking and swallowing a wicked ordeal. If your throat is scratchy and burning, it’s a good idea to follow the symptom trail. Figuring out what’s causing the sore throat will guide you toward the optimal treatments. Allergies and respiratory infections usually present with coughing, a runny or stuffy nose, tiredness, and sneezing, with allergies also causing itchy, watery eyes. A sore throat caused by a viral infection often shows up together with body or muscle aches, fevers, or swelling around the neck.
OVER-PRESCRIBED ANTIBIOTICS This happens every day. A person wakes up with a sore throat, sees the doctor, and gets his medicine— which he dutifully takes until his symptoms subside. Doesn’t sound too bad, except that new research (Brigham and Women’s Hospital in Boston) confirms that up to 90 percent of sore throat cases are viral rather than bacterial, which means antibiotics are useless. Dr. Jeffrey Linder and his colleagues came to this conclusion after researching the data on 8,200 primary care and ER visits in the US between 1997 and 2010. They discovered that in 60 percent of these visits, doctors prescribed antibiotics to patients. “The right antibiotic prescribing rate for adults with sore throat is probably around 10 percent,” Dr. Linder said, “The right antibiotic rate for people with acute bronchitis, according to current guidelines, is probably zero percent.” “The truth is, nasty things are really pretty uncommon,” says Dr. Paul Little, Professor of Primary Care Research at the University of Southampton in the UK. According to Dr. Little, most people with sore throats don’t need to see a doctor at all. Symptoms will eventually subside with some patience and rest.
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ALTERNATIVE VIEW
FIGURING OUT WHAT’S CAUSING THE SORE THROAT WILL GUIDE YOU TOWARD THE OPTIMAL TREATMENTS.
FIRST, THE FOOD
I know, I know, when you’re dealing with a sore throat, eating is a punishment. But I’m just going to drop this here because it’s basic and also helpful for prevention. First, load up on citrus fruits. Lemons and oranges are natural antimicrobials, full of vitamin C and immune-boosting properties. Bone broth and fermented foods are also fantastic. And while you’re at it, try to stay away from sugary foods—these are the main food sources of viruses and bacteria.
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REMEDIES Start by increasing the moisture in your throat. Drink lots of water and tea, and make sure to have plenty of chicken soup! Though some people actually like things cold and prefer sucking on an ice pop, which lowers the temperature of the nerve endings in the throat, reducing pain signals. To add moisture to dry air, use a humidifier. And here’s a nice one: put yourself to sleep. Sore throats are often caused by fatigue. Resting relieves the pressure on the throat, plus it gives you more energy to combat an infection. After your nap, you might want to gargle with salt water. It’s an age-old remedy that draws moisture out of any bacteria living in the throat, plus it relieves inflammation by reducing the moisture in swollen tissues. A saline environment also prevents future bacteria from growing. The good thing is that you have everything you need at home; it couldn’t be simpler. Just mix a teaspoon of salt with a glass of warm water. Stir to dissolve, then do around three 10-second gargles in a row, three or four times a day until the infection subsides. I don’t know how appealing you’ll find this remedy, but still, it’s a good one. Garlic contains numerous bioactive compounds, including the sulfur compound allicin, and these possess plenty of antibacterial, antimicrobial, antiviral, and antifungal properties. Slice a fresh clove of (preferably organic) garlic in half (with a non-metal knife!). Place one half of the clove in each cheek and suck on them like a cough drop. You can crush them against your teeth a bit too, to release more allicin. Repeat daily until symptoms subside.
HERB HOUR Echinacea: One of the most commonly used plants in herbal medicine, echinacea boosts immunity, fights infection, and is active against the bacteria that cause strep throat. A review of 14 studies found that it reduced the odds of developing the common cold by 58 percent and decreased the duration of symptoms by 1.4 days. Elderberry: Containing natural substances called flavonoids, elderberries may be helpful for reducing swelling, fighting inflammation, and boosting the immune system. In a recent study, scientists found that the plant is especially potent against the flu virus because its compounds block key proteins the virus uses to enter and infect cells. Licorice: Full of antiviral properties, licorice has traditionally been used to treat sore throat, cough, fatigue, and pain. Recent studies have found that licorice exhibits antiviral activities against herpes viruses and RSV. Slippery Elm: This is a common Native American remedy taken for many health problems, including skin conditions and sore throats. When water is added to slippery elm, it becomes a gel-like substance that coats and soothes sore throats. Sage: Sage leaves of liquid extracts added to hot water can also help sore throats. Add two teaspoons of sage leaves, dried or fresh, to a cup of boiling water, let steep, and then drain the leaves to make a soothing herbal drink. It may also help to add a pinch of salt.
TEATIME
DE-STRESS
Try this for quick relief. Combine 1 teaspoon apple cider vinegar (full of antibacterial properties, probiotics, and hydrating electrolytes), juice from ¼ lemon, 1 teaspoon honey, and cayenne pepper to taste. Add the mixture to a cup of warm water and drink slowly. Don’t stop at one cup, though—refill throughout the day! This tea may also help for coughing.
I’ve mentioned rest before, but I’m going to say it again—especially because my throat is scratching, and it’s past midnight, and I ought to take my own advice. From a psychosomatic perspective, very often, repressed emotions stay “stuck” in the throat. Releasing those difficult emotions can go a long way in promoting better health and wellbeing. Most important for all of us, is some de-stressing, rest, and a shiur (or page) of Chovos Halevavos, Shaar Habitachon..
A quicker, but also good option is to stew a bag of ginger tea in hot water. Add lemon juice and black pepper powder (if you can tolerate it) to taste. This tea is very soothing for a cranky throat, plus it helps clear blockages.
Disclaimer: This article is for informational purposes only. Please consult with a medical practitioner before administering any treatment or implementing lifestyle changes.
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WELLSPRING COMMUNITY
canker sores
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 frequently suffer from extremely painful canker sores. I’d love to hear advice from fellow Community members.
Ouch. Canker sores are so painful! I can totally relate as I too suffered from recurring canker sores. Just as one would finally disappear, another two would pop up. I read about using mouthwash instead of toothpaste until they fully go away. I think any mouthwash works (be careful of those with alcohol as they can really sting), but I specifically used a prescribed mouthwash, Orajel Antiseptic Mouth Sore Rinse. I tried it and the sores went away very quickly. According to some research I’ve done, they are likely to keep coming back if the germs have not been destroyed. By using an effective mouthwash, it’s possible to kill them all. I also started taking a multivitamin to prevent them, especially one that contains B vitamins. - Perela K., Toms River 34
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Taking lysine supplements is very helpful in both preventing and considerably shortening the duration of the sores. It’s a nutrient that’s available in any health food stores and some pharmacies. We have a long history of canker sores in our family and taking lysine supplements daily really made a difference for us. If you don’t want to take it daily, just take it when you’re stressed out or you’re not sleeping enough. That’s when we find we’re more prone to getting sores. There’s also a brand called Rembrandt that makes an anti–canker sore toothpaste. My son finds it extremely effective. We also try to avoid very acidic foods such as citrus fruits or tomatoes, as well as very spicy foods, because these can cause and aggravate canker sores. - B.G. Gutfried, Lakewood
Lysine is the solution! I take two tablets every day and it works like magic. I also switched to an SLS-free toothpaste. SLS (sodium lauryl sulfate) can cause canker sores for those who are prone to them. The problem is that it can be found in almost every toothpaste. I remember going to CVS and reading the ingredients in every package of toothpaste. The only one I found that didn’t have SLS was one of the Sensodyne toothpastes, I believe. Some other “sensitive” toothpastes have them too, so read the labels instead of relying on the branding. If you do get the sores again, I found that brushing Pepto-Bismol on the sores helps to heal them quickly. - Chany Halberstam, Monroe
A family member who kept getting sores claims that acidophilus supplements really helped him. - L. Landa
I would advise running a full panel of bloodwork and maybe having a second opinion to review it and check beyond what the doctors normally do. A family member was struggling with mouth sores for months and after insisting on getting to the bottom of it, he ended up being diagnosed with celiac. As soon as he changed his diet, the mouth sores disappeared.
For me, an outbreak of canker sores is my body’s signal that I’m overworking it. Whenever I anticipate a busier week, such as Erev Yom Tov, I know to expect those painful sores. I know there are several supplements and even medications to take, but I simply like to be tuned in to my body’s signals—and listen to them. How do I heal them or, even better, prevent them? I make sure to get the sleep I need (even if the dishes weren’t washed or laundry wasn’t packed away). I make sure to eat balanced meals and take care of myself. And as much as I hate those sores, I always marvel at the way Hashem created the body and how in sync it works with our emotional wellbeing. Take good care of yourself! - Eva Weinfeld, Flatbush
Mouth ulcers were the story of my life. I finally met a wonderful holistic practitioner who helped me identify the culprit: sugar and simple carbs. When I finally stopped eating food from these categories, I experienced a drastic improvement. I hardly get the sores now, and if I do, it’s always because I cheated on some sugar or simple carbs. I know it’s not easy advice, though.
My husband uses Dexamethasone (a prescription drug) when he starts to feel them coming. It nips them in the bud; they die before they even have a chance to develop and become painful. - F. Appel, Willamsburg
Unfortunately, several of my children are prone to getting canker sores, and it’s no fun. I find they are more susceptible to sores when their immune system is low. If there’s a flu or virus going around, they are likely to break out in sores after fighting the illness. Previous winters literally meant every second week a different child had the sores. This year, we’re trying to build up their immune systems. I incorporated several ideas that were previously mentioned in this column. I give them vitamins, garlic, and I even take them to reflexology. So far, we’ve been spared and are hoping for a continued uneventful winter.
- M. Goldfinger, Monsey
- Sima K., Southfield
Next Up: Despite getting a good night’s sleep, I’m very lethargic in the morning. Any ideas of how I can kickstart my energy levels earlier in the day?
Want to share what worked for you with a fellow Wellspring Community member? Send your response to info@wellspringmagazine.com.
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Please note: These suggestions should not be implemented in place of guidance from a medical practitioner.
- H. Lichtenstadter, Monsey
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FITNESS
PULLS YOU DOWN 5 foods that contribute to lethargy
By Chaya Tziry Retter, RDN, 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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The biggest reason (read: excuse) most people have for not working out enough is because they’re just too tired. With busy lives, heavy pressures, hectic schedules, and endless responsibilities, it’s no surprise that we all want to take a break and relax in our free time. (Who has free time anyway?) But there may be more factors contributing to fatigue, namely, our food choices. And especially as we enter the second half of the winter, we often find ourselves pulled toward heavy comfort foods as a welcome treat after a long day. We may not realize it, but such an eating pattern can actually perpetuate the state of lethargy. Dr. Uma Naidoo, a nutritional psychiatrist, brain expert, and faculty member at Harvard Medical School, as well as the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital, recently penned an article expressing these sentiments. She urges people to stay away from foods that may cause inflammation in the gut, explaining that when inflammation is present in the gut, less energy is available to the brain and body. Let’s explore five of the food culprits that may be decreasing our energy levels—often bringing our mood down in the process. 1. Processed Foods Unhealthy processed foods like baked goods and soda— which are loaded with refined grains and added sugars, often in the form of high-fructose corn syrup—pump the brain with too much glucose. This “sugar flood” can lead to inflammation in the brain and may ultimately result in a depressed, despondent mood and fatigue. 2. Specific Seed Oils The industrialization of the food industry has led to the development of inexpensive, highly processed oils created from the byproduct of readily available crops. These include corn, grapeseed, soybean, sunflower, and palm oils. Through processing, these oils become incredibly high in inflammatory omega-6 fatty acids and devoid of anti-inflammatory omega-3, which promotes brain health. Studies have shown that people who consume foods high in omega-6 fatty acids are at higher risk of depression compared to those who consume foods high in omega-3s. 3. Added and Refined Sugars While sugar is most commonly found in pastry desserts or boxed cereals, it can also be lurking in more “innocuous” foods like ketchup, salad dressings, and savory items like French fries. Added and refined sugars exacerbate inflammation and overwhelm the body with more sugar than it needs, which can create increased anxiety and unstable mood levels. Because sugar has an addictive effect, the less of it we eat over time, the less we crave it. To cut down on your
sugar dependency, shop for whole foods that are not made with added sugars. 4. Fried Foods A 2016 study looked at 715 factory workers and measured their levels of depression, resilience, and fried food consumption. Sure enough, researchers found that people who consumed more fried foods were more likely to develop depression in their lifetime. Fried foods are likely mood killers because they’re usually fried in unhealthy fats. In recent years, the conversation around fat in diet has changed. Now dietitians distinguish between “bad fats” (i.e., margarine, hydrogenated oils), which are known to cause cardiovascular disease and other woes, and “good fats” (i.e., avocados, olive oil) that can help benefit well-being. 5. Artificial Sweeteners Sugar replacements are increasingly common in foods that claim to be “healthy.” That’s alarming, because science has implicated many artificial sweeteners as contributing to depression. One study showed that people who consume artificial sweeteners, mostly via diet drinks, are more depressed than those who don’t consume them. Even worse, several studies have demonstrated that artificial sweeteners can be toxic to the brain, altering concentrations of mood-regulating neurotransmitters. These five “bad guys” really put the “fat” in fatigue—not only bringing down our body’s optimum functioning, but also our brain power, focus, and emotions. But before you lose hope, let’s explore the better-for-you list and get acquainted with some energy-building foods. Probiotics: yogurt with active cultures, tempeh, miso, sauerkraut, kefir, kimchi, kombucha, and certain cheeses Prebiotics: beans, oats, bananas, berries, garlic, onions, asparagus, artichokes, and leeks Low-GI carbohydrates: brown rice, quinoa, steel-cut oatmeal, and chia seeds Medium-GI foods, in moderation: honey, orange juice, and whole-grain bread Healthy fats: monounsaturated fats like olive oil, nuts, nut butters, and avocados Omega-3 fatty acids: fish, especially fatty fish like salmon, tuna, herring, and sardines Vitamins: B9, B12, B1, B6, A, and C Minerals and micronutrients: iron, magnesium, potassium, zinc and selenium Opt for these better choices to feel better on the inside and get moving on the outside, too.
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ASK THE NUTRITIONIST By Laura Shammah, MS, RDN
Q
The Specific Carbohydrate Diet Is it effective for IBS? I was recently diagnosed with a mild case of IBS (irritable bowel syndrome). My gastroenterologist suggested that I look into the SCD (specific carbohydrate diet) and see if it could alleviate my symptoms. When I mentioned it to my family doctor, he scoffed and said there’s no evidence to prove the diet’s effectiveness. I’d never heard of this diet before. I’m interested to hear what your experience is with clients on this diet and if you have any tips to offer. Thanks in advance.
Thanks for bringing up this topic. I’m sure many readers will benefit from this conversation, and I’m sure there are those who have received a similar recommendation as yours. In your question you also alluded to the controversy that surrounds this diet, which I hope to explain below. For those who aren’t familiar with the SCD, it follows the premise that restricting certain carbs can help those with gastrointestinal issues (GI), such as irritable bowel disease, irritable bowel syndrome, chronic constipation, celiac disease, and gastroesophageal reflux disease (GERD). The diet’s limitations include abstinence from grain, lactose, and sucrose, as they are thought to be harder to digest than other carb types. This diet was developed by pediatrician Sidney Valentine Haas, MD, and his research was published in the 1951 book Management of Celiac Disease. According to Dr. Haas, carbohydrates are forms of sugar that promote the growth of bacteria and yeast in the intestines, which causes a bacteria imbalance and overgrowth. He posits that if one removes or restricts certain carbohydrates available to intestinal bacteria, they will remove opportunities for this bacterial overgrowth and reduce the risk of toxin production. This, in turn, will help correct 38
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GI issues. Dr. Haas suggests that this diet type can benefit anyone with irritable bowel issues, ulcerative colitis, diverticulitis, celiac disease, chronic diarrhea, spastic colon, and Crohn’s disease. However, scientific support and peer-reviewed research for the specific carbohydrate diet remain limited, which is why I don’t recommend an exact restrictive SCD plan to every client with GI issues. The general diet follows that all grains are off-limits, including those that do not contain gluten. Fruits, both fresh and dried with no added sugar, and low-starch vegetables are allowed. Certain fruit juices with no added sugar, such as fresh-squeezed orange juice, are also acceptable. Meanwhile, most nuts are approved, but seeds are not. Lean protein sources—including meat, fish, and eggs—are permitted, as long as they are unprocessed with no additives. Some milk-derived dairy products are also included. Almost all added sugars and artificial sweeteners are banned. As you’ve probably realized, this is quite a difficult diet to follow. But what makes the diet even less popular is that it restricts many nutrients. Because the diet eliminates grains, bread, grain-based flour, and starchy vegetables that provide valuable nutrition, it potentially removes vital nutrients and minerals from your diet. In a 2017 study on the nutritional adequacy of the specific carbohydrate diet for GI issues, researchers found that 100 percent of the
participants were below the recommended daily allowance for vitamin D, and 75 percent of the daily intakes were less than what is recommended for calcium. Therefore, when I see a client with GI issues, I like to assess their symptoms and use my experience to figure out which foods do or don’t work for them. I may combine the SCD and FODMAP plans, add in foods I think they can handle, or eliminate other foods that aren’t on the SCD. Since I find the SCD diet too generalized, I treat each client individually. The SCD may be helpful for your IBS, but I would advise you to seek the guidance of a dietitian who can customize your plan. I find that many people are more restrictive than necessary. Instead, they can follow a modified FODMAP plan with less restrictions—and still feel better. As I mentioned above, if you choose to pursue this diet, working with a registered dietitian to prevent deficiencies is essential. Also, there are support groups, even within the frum community, for those who are trying to follow this diet, as well as health practitioners and doctors who are proponents of this diet and who specialize in guiding people toward incorporating its principles into their life.
The Dos and Don’ts of the SCD What You Can Eat:
Dairy
The specific carbohydrate diet is not a lowcarb diet, as its name might suggest. The plan does restrict a number of carbs, but not all of them, as other low-fat/ high-protein diets do.
▷ Natural cheeses
In the SCD plan, abstinence from all grains is required, along with seeds, added sugars, sweeteners, seaweed, some dairy products, and processed meats.
▷ Swiss
▷ Homemade plain yogurt ▷ Dry curd cottage cheese ▷ Sharp cheddar (not mild) ▷ Ricotta ▷ Cream ▷ Feta ▷ Mozzarella ▷ Cottage cheese
Fruits and Vegetables
▷ Gouda
▷ Fresh and frozen non-starchy vegetables
What You Cannot Eat:
▷ Some legumes
▷ Fresh or unsweetened dried fruits Proteins ▷ Fresh or frozen meats without additives ▷ Fresh or frozen poultry without additives ▷ Fresh or frozen fish without additives ▷ Eggs Nuts ▷ Most nuts
▷ Nut flours
▷ Unsweetened nut butters
The specific carbohydrate diet requires abstinence from any food that contains grains, added sugars and sweeteners, seeds, some legumes, some dairy products, and processed meats. Here are some examples of foods you must avoid on this diet. Grains ▶ Corn ▶ Wheat germ
▶ Amaranth
▶ Wheat flours and flours made from beans ▶ Barley
▶ Buckwheat Fruits, Vegetables, and Legumes ▶ Canned fruits or vegetables ▶ Potatoes and parsnips ▶ Sweet potatoes and yams ▶ Corn
▶ Beetroot ▶ Cassava
▶ Chickpeas
▶ Bean sprouts ▶ Soybeans
Meat, Poultry, and Fish ▶ Processed proteins Dairy Products ▶ Milk
▶ Store-bought yogurt ▶ Sour cream
▶ Mild cheddar
▶ Oats
Sugars and Sweeteners
▶ Rye
▶ Sugar
▶ Rice ▶ Spelt
▶ Sweeteners ▶ Agave
Laura Shammah MS, RDN, has been operating a private practice in New York and New Jersey for over 20 years. Her clientele runs the gamut from people with eating disorders to those dealing with hypertension, high cholesterol, diabetes and cancer. She also helps clients who run in marathons or are looking to lose or gain weight in a healthy way. Her nutritional guidance is published in MaryAnne Cohen’s book Lasagna for Lunch: Declaring Peace With Emotional Eating. Laura can be reached at 718-376-0062 or Laurashammah@aol.com.
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COVER FEATURE
You want a sparkling home, but also a sparkling conscience (and, of course, a clean bill of health to boot). Here’s how to achieve it all. by Esther Retek 40
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“It was a typical Monday. I was trying to tidy up the kitchen while my toddler occupied himself with a basket of clean laundry,” says Tziporah, a 36-year-old occupational therapist from Monsey. “Suddenly, my son let out a shriek, and he started coughing hysterically. I ran to the laundry room, only to see a splattered Tide pod in his hand and blue detergent dripping out of his mouth. Although the pods sit on a high shelf, one of them must have tumbled out, and to my toddler’s delight, landed within his reach and into his mouth.” Tziporah immediately rushed her son to the sink and rinsed his mouth as thoroughly as possible. She then reached out to the poison control center, which advised her to continue rinsing her son’s mouth well and observe him for the next hour. “If all appears fine, they said, I could safely assume that nothing serious happened,” Tziporah relates. “Then the guy nonchalantly commented, ‘You’re lucky. This happens all the time, and not every child gets away with detergent swallowing so easily. We’ve witnessed countless hospitalizations and serious complications because of household detergents.’” It’s been a few years, but Tziporah still shudders when she repeats his comment. A health-conscious parent, she always considered her home safe and health-oriented. “That incident was the impetus to what I call my journey to a non-toxic home. It really got me thinking, If these household products can cause such serious complications, how do I use them so freely? Here I am, conscious about which foods my children are consuming yet turning a blind eye to the products that seep into their clothing with every wash, 42
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the products that are emitted in the air they breathe, or the products I use to clean my oven—which may end up in the foods they eat.” Not surprisingly, this attitude is common among many who consider their lifestyle more health-oriented and natural. Despite placing much emphasis on the foods we do or don’t consume, household and personal care products are often given much less attention. So, are household products as safe as we like to think they are? Do we need to be as concerned about them as we are about the foods we eat? A healthy diet is a significant component of a healthy lifestyle. But it doesn’t end there. What we use on and around the body may be just as important as what we put inside it. We may be eating properly and getting enough sleep and exercise, but if our environment isn’t healthy and we’re using toxic products on ourselves, our clothing, and in our home, we may be missing a big piece of the puzzle. Start with the Labels One week, on a chilly day, I decided to conquer my oven. I hadn’t cleaned it in a while and the accumulated grease was a sure sign that it was ready for a thorough scrubbing. Instinctively, I reached for my high-powered weapon that would fight those stubborn, crusty stains— the green bottle of extra-strength
oven cleaner. As I lined up the oven racks on the porch and geared up in my own makeshift hazmat suit, it struck me: based on the fumes this product emits, it probably contains harsh, toxic chemicals. How had I never bothered to check its contents? If we’re even slightly conscious about the foods we feed our family, we’ve likely become familiar with basic nutrition labels. Reading those labels is rudimentary to choosing cleaner options. It’s the first tip most health practitioners suggest if you want to start eating healthier. But here’s why that’s not as helpful a tip if you want to become more conscious of the household and personal care products you bring into your home. Take a quick glance at the labels, and (a) you will feel too overwhelmed by the foreign terms and names to even read past the third ingredient, (b) you will discover that the product has 54% of one ingredient, 12% of another, and you’ll be left wondering what makes up the rest of 34% ingredients, or (c) you might not see any list of ingredients at all. Even if you do have a list, even a complete list, and you carefully read every ingredient, you still won’t be in the know. Start digging further and you’ll learn that many names are just umbrella terms that imply a list of many other unnamed chemicals. Suppose you pick up a new chocolate product and scan the list of
ingredients to make sure it contains decent ingredients. To your surprise, all you see listed is 62% milk. How eager would you be to buy it? Wouldn’t you question the secret remainder of its contents? Wouldn’t you check the wrapper again to make sure you hadn’t missed anything? Unlisted ingredients, ambiguous ingredient lists, and terms we can barely pronounce on cleaners, personal care products, and detergents should be just as worrisome and mind-boggling. The reason? Household and personal care products are protected by trade-secret laws, which allow companies to keep their formulas confidential to prevent others from imitating their products. Currently, there’s no legislation in the US that requires manufacturers to disclose a product’s ingredients. But what about safety testing and government regulation, you’ll ask? The government has presumably barred unsafe chemicals from being made and used, right? Not so. In 1976, the government passed the Toxic Substances Control Act, allowing the EPA (Environmental Protection Agency) to regulate the safety of industrial chemicals. However, despite the new law that was supposed to restrict and ban dangerous chemicals, the law proved to be ineffective from its inception. The first loophole was the 62,000plus chemicals already on the market that were allowed to remain unless the Environmental Protection Agency would later find that they posed an “unreasonable risk.” How many of these has the EPA studied since then? Just a couple of hundred—and only five were banned. But it goes even further. According to an extensive article in The Washington Post, “Any chemicals after 1976, meanwhile, could enter the market unless the EPA could establish
this ‘unreasonable risk.’ The problem: The agency has only 90 days to make that decision, and rarely does it have all the toxicity data it needs. As a result, nearly all substances the industry wants to make and sell are allowed to go on the market.”
asbestos—fibrous minerals that are known to cause the deadly lung cancer mesothelioma—in part because the agency hadn’t fully considered the costs of banning it. Since that ruling, the EPA hasn’t successfully used its TSCA ban powers.
And to make matters worse, environmentalists have argued that this “unreasonable risk” standard, as defined now, has proven too tough a bar for the EPA to meet because the EPA has to consider the costs of regulation in deciding what makes the risk “unreasonable.” In 1991, a judge struck down the agency’s ban on
To exacerbate matters, banning chemicals is a classic chicken-andegg problem. That’s because the EPA can’t require companies to test substances unless the agency shows that there might be a risk to begin with. Doesn’t sound possible, does it? The EPA also runs on an insanely low budget. They therefore approve
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many chemicals that would normally have to undergo rigorous testing because they lack the funds to do so. Because of these issues, the US is notorious for their exceptionally low standard of chemical regulations compared to other countries. In Europe, for example, substances can’t go on the market unless manufacturers can provide data showing they’re safe. In the EU, they rely much more heavily on the precautionary principle—the idea that in the absence of evidence, it’s better not to take any chances. Unfortunately, any attempt to change matters hasn’t been met with much enthusiasm. Getting all stakeholders to find some common ground, including the manufacturers, chemists, congressmen, etc., is almost impossible, and environmentalists are not too optimistic about any expected changes. But as consumers, how can we ensure the products we use are safe? The Bad Guys Before you get discouraged and throw in the towel, let’s take a look at some of the worst offenders that we can easily toss, instantaneously rendering our home a safer environment. We might not be able to create a completely toxic-free environment, but there’s much we can learn about chemicals and slowly start eliminating them. The first term we want to look out for when shopping for household and personal care products is “artificial fragrances.” Fragrances is a blanket term for a cocktail that can consist of 3,000 or more chemicals. Due to trade-secret laws, companies are not required to list the chemicals that make up the fragrances, and even companies that promise to list every ingredient in their product use this umbrella term. Unfortunately, artificial fragrances are highly prevalent these days and
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SQUEAKY CLEAN 4 Changes You Can Make Right Now Not ready to go all natural? Try these: • Ensure your home is always properly ventilated. Open windows as much as possible to allow toxins to leave your home. • Always wear gloves when handling any cleaning products. Don’t allow chemicals to come in direct contact with your skin. • Bring plants into indoor spaces. They can greatly reduce VOCs (more on that topic another time) by absorbing chemicals via their leaves and roots. • Dust regularly to remove unwanted particles.
can hide in everything from children’s toys to hair products to cleaners. In proportion to their pervasiveness are the issues they cause. David Steinman, an expert on the topic, writes in his book The Safe Shopper’s Bible that fragrances have been proven to cause allergic reactions, respiratory issues, and skin conditions, as well as some more serious issues involving the immune system. A study published in the Springer Open Choice also points to artificial fragrances as the cause of migraines, asthma attacks, neurological issues, and respiratory problems. But despite all the studies, research, and anecdotal evidence, fragrant products still flood the market and attract us. Getting rid of plug-ins, fragrant sprays, and other fragrant-suffused products is the first step toward a healthier home. Yehudis suffered from psoriasis for one year until she got rid of all products that contained artificial fragrances. She shares, “Before my psoriasis condition, I didn’t think twice before using any household product. I figured they were safe and regulated by the government. After a kinesiologist identified these as the cause of my psoriasis, I got to work eliminating them from my home. I couldn’t believe how many products contain these fragrances. Wherever I looked, I found them. After successfully replacing each one and living without them for a few weeks, I couldn’t believe the results. Within a few weeks, my psoriasis was completely gone.” Several health practitioners maintain that this is one area in which many people are uneducated. Fragrance sprays, plug-ins, and personal care products suffuse the market. Brooklyn-based holistic health practitioner Sury Sprei is passionate about the subject, having seen the prevalence of these chemicals in our community and the health effects they have on adults and children alike.
As someone who’s “been there,” Baila shares her and her daughter’s saga with multiple chemical sensitivity (MCS), a condition in which people experience negative physical symptoms when exposed to chemicals, with effects such as migraines, dizziness, and faintness. “Ever since I can remember, I’ve been extremely sensitive to chemicals. Artificial fragrances are especially prone to causing adverse reactions, and unfortunately, they are all over. They cause nausea, dizziness, and terrible migraines. When my daughter went to camp the first time, she found herself in a room full of artificial fragrances, girls eagerly spraying these chemicals every hour. Obviously, there was no way she could handle it, and her counselor only agreed to accommodate her after much persuasion on my part. It left me wondering whether people really don’t know how harmful these chemicals are to all of us. True, my daughter and I are more sensitive to them, but chemicals are harmful to everyone.” Interestingly, MCS is surrounded in controversy, with many medical opinions arguing that most of us would experience these symptoms if not for our bodies becoming accustomed to exposure of the chemicals. Tziporah and Yehudis agree that since they got rid of artificial fragrances and other toxic products, they can’t handle being next to these chemicals. “I once had a neighbor send up her laundry to dry in my machine when hers was broken. The smell of her detergent was so strong, I had to open every window for fresh air and felt so nauseous after tending to her load. My body simply couldn’t stand the chemicals,” Yehudis recalls. Another thing to keep in mind is that unscented doesn’t necessarily mean fragrance-free. Unscented products may still contain fragrances, so look out for products that specifically state they are fragrance-free. Another term to familiarize your-
self with is VOC (volatile organic compounds). VOCs are a large group of chemicals present both in indoor and outdoor spaces. They are found in most cleaning products, building materials, and plastics. While VOCs can’t be avoided altogether, shortterm exposure to a high level of these chemicals has been linked to allergies, asthma, and other breathing issues, according to Health Canada. Even more frightening, longterm high-level exposure is known to damage the kidneys and liver, as well as possibly cause cancer. Many kidney and liver issues are directly linked to overexposure to chemicals. Our world is not toxic-free and never will be. Thankfully, there’s a mechanism in place to deal with toxins—namely, the kidneys and liver. They work hard to flush out these toxins from our systems. However, when our organs become overloaded with toxins, they can’t process them efficiently and become clogged with these chemicals, which results in poor liver and kidney function. SLES, sodium laureth sulfate (not to be confused with SLS, sodium lauryl sulfate) is another chemical to avoid. Since SLES can be harsh on the skin, many companies put it through an ethoxylation process, which involves reacting certain chemicals with ethylene oxide to create gentler detergents. However, according to the US Department of Health and Human Services, ethylene oxide is known to be a human carcinogen. Another common term to watch out for is phthalates. According to BioMed Research International, high-level exposure to phthalates has been linked to high inflammation, asthma, and headaches. There’s a plethora of information available if you’d like to learn about more chemicals and their effects. If you feel overwhelmed by the names and just want to learn which prod-
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Yehudis suffered from psoriasis for one year until she got rid of all products that contained artificial fragrances.
ucts are safe to use, review your product through the EWG. They offer easy-to-understand ratings for most household and personal care products according to their toxicity. Action Plan Ready to discard your products and turn your home into a toxic-free environment? First, keep in mind that neither extreme is healthy. In His wisdom, Hakadosh Baruch Hu created the body with a wondrous ability to detox and self-cleanse, so there’s no need to be fearful or anxious about being subjected to chemicals every now and then. If you want your home detox to really happen, don’t aim for a complete makeover. Rather, keep in mind that it’s a journey. Decide how far you would like to go with the information. Detergents are staying, but cleaners can be swapped? Go for that! Unplugging the fragrances and getting rid of the sprays? Yay! Don’t fall for an all-ornothing approach. “When I decided to exchange my products for safer ones, I did it one product at a time. I would wait for the product to empty and instead of refilling or buying a new one, I’d research a healthier alternative or try a DIY recipe. I love the Shaklee household products, and essential oils really take any cleaning product up a notch,” says Tziporah. On my own journey, the first thing I got rid of were the plug-ins. These
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can so easily be replaced by essential oil diffusers, a simmering pot of citrus peels and cinnamon sticks, or simply an open window that ushers in some fresh air. I also got rid of many specialty cleaners, keeping in mind that most had made it into my home thanks to their marketing strategy. You really don’t need a cleaner for every type of nook and cranny or material in your house. Declutter your detergent collection and narrow it down to the few you use often. Many of these specialty products contain a lot more chemicals and toxins than the standard cleaners. Rena, who considers herself in the “beginner’s phase,” is first experimenting with products she has at home. “After a friend’s miracle story with eczema, I decided to try some natural products instead of constantly resorting to the commercial ones. I first became besties with vinegar and baking soda. These products are such powerful cleansers, they often surpass the specialty cleaners you scouted out to clean your old pillows, sink drainer, or wall stains. I also swapped that trusty old blue spray for a solution of equal parts water to vinegar. The immediate results aren’t the same—but give it two minutes and your windows will be shining.” Baila shares her favorite DIY recipe. “No doubt my favorite one is the all-purpose cleaner. Combine warm water with a few drops of dish soap, and two to three drops of your favorite essential oil. I use this solution
as an all-purpose spray around my house. It’s perfect to clean my countertops, cabinets, leather, tables, and doors.” Here’s one more pointer you may want to consider as you gear up for this change. You don’t need every “natural” product on the market. Don’t allow yourself to be greenwashed either! With good intentions, you may be drawn to products labeled natural, organic, safe, and good-for-you. If there’s good branding, soft green and brown hues may add to the product’s appeal, but don’t be fooled. These terms are not regulated, and the products are not guaranteed to be toxin-free—despite their steep price hike! Although they may be better than their counterparts, they could still be loaded with toxins and harmful chemicals. When you shop for healthier alternatives, check out the back of the product. If you can’t find a list of ingredients, that’s your first red flag. If you do spot one, scan the list for ingredients that stand out as harmful. You also want the product to have a “no” list, i.e., no sulfates, no SLES, etc. The list may not be exhaustive, but even if it has just a few, this tells you the company is paying attention to their ingredients. You’ll also want to look for official seals from reputable organizations such as USDA Organic or NSF International. Do What Works You just did something amazing. You read an entire article on a topic that may have been quite foreign to you. You dared to step out of your comfort zone, even in thought, to read about a subject you may not have paid too much attention to in the past. And whether or not you’re planning to make some serious changes, you’ve become more aware of the elements that permeate your home. If you are ready to embark on this journey, come on board. We’re just in time for a natural and safe Pesach cleaning!
LET’S GET STARTED! DIY Recipes The Green Building Alliance offers a few different recipes to make green cleaning products at home. Some ideas: • Disinfectant: Mix 2 cups of water, 1 tablespoon liquid Castile soap, and 1 teaspoon tea tree oil to create a multipurpose disinfectant that helps remove germs. • All-purpose cleaner: Combine equal parts vinegar and water in a spray bottle to create an all-purpose cleaner for many hard surfaces. • Glass cleaner: Shake ¼ cup white vinegar, ¼ cup rubbing alcohol, 2 cups warm water, and 1 tablespoon cornstarch in a spray bottle. The mixture can clean glass surfaces, such as windows or stove tops. • Drain cleaner: Pour ½ cup baking soda into a clogged drain and follow this with 1 cup vinegar. Let the mixture work for about 15 minutes and then pour boiling water down the drain. • ●Multipurpose scrub: Combine enough water and baking soda to make a paste. Use with a brush, sponge, or scrubber to clean the surface of sinks, stoves, and other hard surfaces • ●Air freshener: Use either dried or fresh flowers, or boil water with vanilla, cinnamon, slices of lemon or oranges, or other spices. To deodorize a refrigerator or carpet, leave baking soda in an open bowl or sprinkle on the carpet. Let it sit on the carpet for a few minutes before vacuuming it up.
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COVER FEATURE
NATURAL, NOT JUST A LABEL An Interview with Hand over Heart
An article on the topic of natural and clean household and personal care products can’t be complete without the input from the brand Hand Over Heart. Here’s a brief conversation with Wellspring’s very own Faigy and Izzy Schonfeld, founders of this beloved natural brand. WHAT INSPIRED YOU TO CREATE THIS BRAND? At the period in our lives when we were looking to enter the entrepreneurial field, we were also learning more about natural products and the dangers of artificial ones. Although we were fairly health minded, we found it wasn’t sustainable to subsist on natural products. Food is something we need so much of and consuming only organic and natural would have caused a huge financial strain. When it came to personal care and household products, however, we found it was more doable to go for natural. Although they were more expensive than their artificial counterparts, a bottle of shampoo or all-purpose cleaner lasts for a long time so the difference is more easily absorbed. To our dismay, however, we learned that many of the “natural” products we favored were nothing but artificial products with some added essential oil drops to make them “natural,” or minus a chemical or two and proudly touted as sulfate-free. These products were still far from chemical free, but people were buying them assuming they were good for them. The ones we did like were not sold locally, which made them impractical for us to purchase. At first, we considered reaching out to the companies we liked and distributing their products to local stores, but when that didn’t pan out, we began thinking about manufacturing them ourselves. We wanted the products for ourselves and we were inspired to bring them to the community.
WHAT MAKES YOUR PRODUCTS SAFE AND HEALTHY? After our initial thought, we began doing some serious research. We spent hours trying out different products, reading their reviews carefully, and comparing details, data, and consumer satisfaction. We learned about the 48
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chemicals commonly found in household and personal care products and researched their properties and risks thoroughly. With a long list of “never-evers” and another list of what we did want to include, we then tried connecting with countless manufacturers, most of whom were hesitant to produce these products for a nascent, brand new business. We learned about the destructive chemical phenoxyethanol, a standard preservative in many products, which is approved by the FDA because of the small measures used. We, however, wanted to avoid using it despite the pressure we were getting from different manufacturers. After much research, we successfully managed to do without.
WHAT DO YOU WISH PEOPLE WOULD KNOW ABOUT GENERAL HOUSEHOLD AND PERSONAL CARE PRODUCTS? Although there’s so much information on healthy eating, there’s less knowledge about what the body absorbs. Whatever we put on our bodies goes directly into our bloodstream. We’re not saying this can be more harmful than unhealthy eating, but with digestion there is an element of elimination, whereas when chemicals reach our bloodstream there’s no easy way out. We also find that people are quick to trust products because they are “FDA-approved.” The FDA approves many chemicals as long as they’re in small amounts. The FDA is also a lot more lenient than other countries. For this reason, a certain popular laundry detergent brand that is available internationally manufactures different variations of the same product because of stricter regulations in Europe. If people would take the time to read up a bit on some of the commonly used ingredients in their standard household and beauty products, they’d find that many of
them are listed as endocrine destructors (which mess with hormones) and possibly carcinogenic (cancer-causing). On top of that, they’re also a likely culprit behind much of the autoimmune diseases we’re seeing nowadays. These chemicals are undoubtedly poison for our bodies, and a little poison from every product we use can cause great harm. It’s obvious that we’re suffering from so many more previously unheard-of ailments, and the overabundance of chemicals found in our environment may be a reason. Another surprising area we explored was antibacterial products. Some of them contain the most offending chemicals that are linked with serious issues. We found that surprising because we’re accustomed to thinking of these soaps as “germ-free.”
TELL US SOME FEEDBACK YOU’VE RECEIVED ON YOUR PRODUCTS. The feedback is what keeps us envisioning, concretizing, and manufacturing the products you love. So many satisfied customers share with us the difference these products are making on their health and in their homes. Although we don’t market our line as healing products, the healing stories keep coming to us. Allergies, skin issues, and many other complications have been greatly mitigated when people switched to our products. To reiterate, our products are not meant to treat issues. Our hope is simply that our products will make our consumers and their homes feel safer and healthier.
WHAT ADVICE CAN YOU OFFER TO PEOPLE STARTING OUT ON THIS JOURNEY TOWARDS HEALTHY LIVING? Nothing is as important as becoming a smart consumer. Read labels! We can’t emphasize this enough. So much information (or lack thereof) can be gleaned by reading labels. Although many of the terms on products are unfamiliar, a quick search can explain what they are. Once you research some names, you’ll begin to recognize the really bad ones you want to stay away from.
ESSENTIAL OIL CLEANING GUIDE Essential oils, highly concentrated plant extracts, make the perfect add-on to any DIY recipe both because of their antibacterial, antiviral properties and their pleasant aromas. Here’s a list of the top essential oils that are effective for cleaning. Please note that caution must be taken when handling essential oils. Read the warning labels carefully and never apply directly on the skin without medical guidance. Tea Tree: Tea tree oil is the ultimate cleaning oil as it has been proven to kill fungus, insects, and many types of bacteria. It works as a great disinfectant. Lemon and Orange: Both citrus oils work as effective degreasers, making them excellent choices to use in your kitchen. These oils have also been found to be a powerhouse against certain bacteria, including E. coli. And the vibrant smell they release is enough to lift anyone’s mood. Cinnamon and Clove: In addition to the wonderful aroma, these oils are also effective against bacteria, including E. coli. Lavender: There’s a reason why lavender is the classical essential oil found in cleaning products. The relaxing and soothing smell it emits makes it perfect for cleaning. Additionally, it offers some mild disinfectant properties. Peppermint: Peppermint serves as a strong antiseptic and insect repellent. Its smell also evokes a sense of freshness and cleanliness.
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SAMPLE 's 2nd birthday is approaching. Our cozy lab has been the site for many experiments, and you’ve joined me, month after month, in digging up the truths in all things health. And let’s not kid ourselves, we sought out light and laughter in the lab, fun in the facts and function. Now, dear lab Samples and visitors, I’ve held the mic for far too long. Can I have the pleasure of inviting you up here, to share, in honor of the upcoming party?
WHO’S INVITED TO THE PARTY? 🖤 Practitioners of all streams of health treatment, conventional and less-so: What are your thoughts on past experiments? 🖤 Former Samples: How are you doing now that you’ve left the test tubes? Have you seen further results from the experiment? Have you maintained the healthy practice you undertook during the experiment? 🖤 Sample readers: What has Sample taught you? Which healthy habits have you implemented as a result of this column? What made you shake your head in disbelief or nod, yesssssss.
Drop me a line, a paragraph, or a long-winded saga at libby@wellspringmagazine.com. (I read every message.) All respondents will enter a raffle for a fabulous health-related prize! Winner will be announced at the party.
By when do we need your reply? By Thursday, March 2, 11:59pm EST What will we be serving at the party? What’s the question? Sourdough bread, fermented vegetables, sprouted beans, with a tall glass of kefir. Pitchers of fresh green juice will grace the tables as well. (And, uh, chocololate, cuz... chocolate!)
Would love to participate but can’t remember which Samples most impacted you? Below, find a listing of most Samples we’ve conducted so far: Fermenting vegetables: You joined me in the Lab kitchen, where I fermented cucumbers, carrots, beets, onions, garlic, potatoes, and sweet potatoes, mostly with awesome results. Sourdough bread: We created our own starter, nurturing it for weeks, and eventually baking our own sourdough bread. Jump into Shape jump rope classes: I skipped my way to fitness with an online fitness program that offers a variety of classes using weighted jump ropes. Drinking water as per the Rambam: Lab Samples avoided drinking water during mealtimes, in accordance to the Rambam’s teachings, and most reported improved digestive health and weight loss. Craniosacral therapy: Integrated Therapy Group hosted an intriguing trial in which multiple Samples attempted treatment for various ailments via craniosacral therapy, many with excellent results. Reflexology: Reflexologist Gitty Friedman treated a dozen clients experiencing a wide gamut of issues, and the modality proved to be very effective for hormonal balancing and regulation, among many other issues. Bowen therapy: Judy Justman gave us a glimpse into the world of how our bodies hold onto injury and illness, and how Bowen releases the “memory” through gentle touch and interrupting neurological circuits. Some Samples experienced relief while others saw minimal improvement. Nip emotional eating: Emotional eating counselor Shira Savit proved how our eating is intertwined with our emotions and how it reflects our real-life relationships. Alternative cures for headaches: Headache and migraine sufferers tried out a medley of natural cures spanning the gamut of acupressure to peppermint oil to yoga. Many found relief and were able to quit painkillers. The fitness challenge: Lab Samples competed in a physical fitness challenge in order to appear in this space. Many dropped out but those who stuck it out had the last laugh. Social pressure in the exercise realm is a good thing. Yoga: Over one hundred Samples did a yoga class every morning for 21 days. Participants reported improvement of flexibility, relaxation, and sleep habits, among others. Juicing: We learned the art of juicing in the morning, trying green juices and fruit juices and various yummy combos. Mindful Eating: Participants practiced mindful eating among other mindfulness exercises, with fantastic feedback on this one. The Fall Asleep Fast Challenge: Our Samples tinkered with a variety of techniques to help them fall asleep without relying on melatonin or sleeping pills. A significant percentage of participants were very satisfied with the results. Sprouting beans and legumes: The lab was transformed into a greens station as I sprouted multiple kinds of legumes, and you learned how to follow the process in your own kitchen. How to extend the life of fruits and vegetables: We experimented with various techniques, nailing the best method for storing produce so it lasts as long as possible. The Anat Baniel Method: Remember how I attempted to regenerate my shriveling brain cells by retraining it with some stupendous mental exercises?! Social science experiments in the classroom: If you’re an early childhood educator, you likely recall how Morah B. researched what motivates her students best, treats or praise. You may also recall our experiment in which students were criticized versus students who were only praised.
IF ONE OR MORE OF THESE EXPERIMENTS MADE AN IMPACT ON YOUR LIFE, PLEASE LET US KNOW ABOUT IT SO YOU TOO CAN JOIN THE PARTY.
Looking forward to celebrating with you! Libby Silberman & The Wellspring Team
CUP OF TEA
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Cup of Tea with
Dr. Innessa Donskoy Dr. Innessa Donskoy
OCCUPATION: Pediatric Sleep Medicine Physician LOCATION: Chicago YEARS IN FIELD: 4 FAMILY: Married, 4 kids PASSION: Helping support families by facilitating better sleep. SHE WISHES PEOPLE WOULD KNOW THAT: The harder we try to get someone to sleep, the less successful we’ll be. On the contrary, sleep happens in a relaxed, calm, safe, and secure environment.
By Tzivia Gombo WELLSPRING / SHEVAT 5783
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A CUP OF TEA
While her claim to fame is putting people to sleep effectively, Dr. Innessa Donskoy exudes aliveness and her effusive energy perks me up pretty well. In fact, I found it amusing that a topic like sleep could keep me that riveted. Innessa’s passion for helping others, especially through facilitating better sleep, is a common theme throughout our conversation.
“I grew up as an only child,” Innessa begins. “Having a family is a blessing. The challenges are exciting—even sibling rivalry is not something I take lightly,” she adds with a laugh. “My husband is also an only child, but the two of us are opposite outcomes of what an only child can look like. My husband grew up a little adult—he’s responsible and knows finances. I, on the other hand, well…” Innessa chuckles. “Let’s just say we’re opposites.” Originally from Kiev, Ukraine, Innessa’s family moved to the suburbs of Chicago early in her childhood. “I always knew I wanted to be a pediatrician, and I started out medical school with that objective in mind. As a resident in a pediatric clinic, I was still unsure of which path I’d pursue. It was there, while I was interacting with the children, that I absorbed information about sleep I hadn’t known before. First and foremost, I realized how much the family of a sleep-deprived child is affected, and how much the child suffers in all areas.” Innessa explains, “When a child is not well rested, they can be moody or act out in school and at home. As a result, the child might be given a label, such as ADHD, but it
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could be that really all the child is lacking is a good night’s rest.” And so, as the young resident in the clinic, it all came together for Innessa. “That’s when I decided that this was the area I wanted to specialize in,” Innessa asserts. “Before a child is misdiagnosed and slapped with a lifelong label, I want to be there to explore all options.” Originally, when looking into career choices, Innessa considered going into neonatal medicine. “But I knew there were others with greater nerves of steel than I,” she admits. “Then, I considered developmental pediatrics, but I knew there were people with kinder hearts than I. In sleep pediatrics, I get to meet with kids in a way I’ve always wanted to and I’m able to help them and their parents, so I feel that this is the right path for me.” Bedtime, a Positive Experience For many mothers, bedtime as a positive experience sounds like the ultimate oxymoron. As a mother herself— of four kids ranging in age from one to eight—Innessa understands that, but she’s eager to share some practical
advice regarding how to make this ostensible paradox a reality. “As parents, by the time nighttime comes around, we’ve had a long day. We want to see the kids asleep, and we also want to go to sleep. This creates stress. So, my first piece of advice is to start with waking everyone up on time.” Next, she advises “building the day with sleep pressure so when it’s time, the kids will be ready for sleep. Sometimes, if the child or we ourselves haven’t done enough in the day, the body won’t be ready for sleep.” Innessa also asserts that it is critical to choose a bedtime that is appropriate for the child. “If a child is experiencing consistent difficulty with falling asleep, she might need to be put to sleep a little later.” Another important factor Innessa emphasizes is flexibility at bedtime. “Don’t be cookie cutter about bedtime routine. Each child wants something else. We all know that a good bath and a book sound ideal for gearing a child into sleep mode. However, some parents will come to me and say that giving their child a bath spikes their energy. To such parents I say, ‘Don’t give them a bath at bedtime. It’s not catering to your kid’s needs.’”
“Every child is an individual, and this applies to bedtime as well. One wants a book, one wants to schmooze, and the other doesn’t want to talk at all. She prefers a puzzle or a coloring page.” And then, Innessa adds, some kids even like being a bit active before dozing off. Although research used to indicate that exercise before bed is not conducive to falling asleep, she says that the results are changing. In fact, emerging studies show that exercise can be helpful in facilitating sleep. “One of my kids does the trampoline before she goes to sleep,” Innessa shares. “That’s what she needs.” Innessa shares a helpful tip in finding the right winding-down activity for your child. “Whatever a child likes in the daytime is usually what will help them fall asleep at night as well. One child I was working with loved playing with large Legos. Her mother would take them away at bedtime, which triggered a fight and tantrum. I suggested to the mom that she give the child one piece, and let her take that with her to bed.” Innessa offers another example, which she admits is a bit extreme—but very effective.
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“Autistic children often find sleep challenging. Nonverbal children use electric pads throughout the day to communicate. Comes nighttime, and some parents might think to take this pad from their child because they don’t allow screens and lights at bedtime. Imagine how uncomfortable that might be for such children. To them, it’s like their mouth is being taped shut. Any impact the light will have will be minimal. On the contrary, for this child, allowing them to have it at their side will likely put them at enough ease to wind down and be able to fall asleep.” So how does bedtime look in the home of the “Queen of Bedtime?” “As you can imagine,” Innessa says, “with the range of ages, the timing of bedtime has to include everyone’s needs. In general, most of my kids enjoy bathing and showering and it calms them, so we try to include this when we can. My middle two kids love when I read to them, and my oldest reads to himself. The baby tears some books apart and crawls around throwing things out of drawers in the meantime,” she says with a laugh. “Sometimes, they tell me stories or share what they learned that day. And sometimes it’s even a dance routine. We say Shema and Hamalach hagoel, and then we give lots of hugs and kisses and tuck-ins. I try to prioritize walking out of the room before the kids are asleep to really reinforce their being able to fall asleep on their own. The baby takes a late nap, so he is actually the last to go to sleep, but this is what makes sense for his sleep pressure to finally build back up. “All of this has been the routine as of this week. A few months ago, it was a little different. And in a few months from now, it will likely change again. We try to stay relaxed and flexible—or rather I do. An absolute guarantee of bedtime not ‘going well’ is when I’m rushing the kids because I need to leave the house. When that happens, I need to take some deep breaths, regroup, and really act like they are my priority in this moment; often this more ‘chilled’ attitude goes a long way in helping bedtime go down smoothly.” A Helping Hand At what point do parents reach out to Innessa for guidance with their child’s sleep patterns? Frequently, she says, pediatricians 56
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are the ones who will refer kids to her because of snoring or signs of sleep apnea. Sometimes, the pediatricians are proactive and before giving a learning or behavioral diagnosis, they send the child to her to rule out sleep issues. “Often, parents will reach out to me by themselves because they see their kid is struggling,” she explains. “Parents today feel pressure that there are a certain number of hours their child must sleep. Many times, though, children’s needs differ from the recommended number. If child is doing well in school and socially despite sleeping less hours, they may actually need a little less sleep.”
"Whatever a child likes in the daytime is usually what will help them fall asleep at night as well."
While in most cases, children have difficulty falling asleep because their sleep rhythm is not aligned—a child who wakes up late won’t be tired when bedtime comes—some children, Innessa says, suffer from true insomnia. For chronic insomnia, Innessa practices cognitive behavioral therapy for insomnia (CBTI). “People who have a hard time falling asleep end up with stressful associations with sleep. They start to think of themselves as a ‘bad sleeper.’ Those people will often only sleep on a couch. CBTI can target that. It helps the child realize and feel that sleep can be easy for them and that they can do this. The moment this realization comes to them is very meaningful, and very gratifying.” For some sleep conditions, like narcolepsy, and different types of sleep apnea, longer-term treatment is necessary. Often a sleep study is required as well. Like Every Skill Innessa tackles every case that comes her way with joy and curiosity, but she’s especially excited to help out young families and new parents as a sleep trainer. “Sleep training is helping a child learn the skill of falling asleep, the same as riding a bike or learning algebra.” Like with every skill, for some kids, sleep comes more easily while others need help. I ask Innessa how we can set our kids up for success. “First,” she advises, “have reasonable ex-
pectations. Even though at six months babies can officially do eight-hour stretches, that’s not true for every child. As the parent, you should ascertain if the child is ready.” Innessa asserts that the goal of sleep training is to help the child fall back asleep throughout the night without the aid of his caregivers. All of us wake up several times throughout the night. In an adult, the sleep stages are about an hour and a half, whereas in a baby it’s approximately 45–60 minutes. The child should be able to fall back asleep on their own every 60 minutes. However, in order to do so, they will usually need the kind of aid they had at the beginning of their night. “I tell parents that for the middle of the night, I can’t give advice. At that point, whatever you need to do is the right thing. But, what you can control is the beginning of the night. Pay attention to what’s happening then, when you’re still alert enough to make the right choices. Sleep training is all about helping your child do it alone. Just like when they’re learning to ride a bike, you leave go a little bit more each time.” Innessa also points out the importance of being consistent regarding what you feel is right. Otherwise, the child gets confused. Google Says So “People are very knowledgeable nowadays,” Innessa asserts. “There is so much information about sleep, so many recommendations. This puts a lot of undue pressure on parents.” Innessa acknowledges that the information overload may lead to a cycle of putting kids to bed before they’re ready since parents assume they know how much sleep the child needs. This causes the child to get frustrated and develop a negative attitude toward bedtime. Another result of having access to so much information is that once a parent decides on a certain number of hours of sleep they know their child needs and the child doesn’t appear to be ready for it, they may reach for melatonin. “In the right time and the right amount, melatonin can be helpful,” Innessa notes. “But it should be dispensed with the guidance of a medical professional. “In healthy adults, melatonin is usually not harmful. But in a developing child’s brain, so much about melatonin is unknown. It needs to be considered like any other medication and taken with care.” The Anxious Child Children who are prone to anxious thoughts often lie in bed for a while before they fall asleep. How can their parents help ease them into their much-needed rest?
CUP OF TEA
Early to Bed, Early to Rise? Is a child’s wake-up time based on when they went to bed? “Yes, absolutely,” Innessa says emphatically. “We all have a circadian rhythm that our brain and body follow. The best way to figure out this natural rhythm is to look at what happens on days ‘off,’ when the kids have nowhere to go and no alarms or adults are waking them. That’s the time that this child naturally rises, and it tells you a lot about whether they have a tendency to be a morning-type/early bird or more of an evening-type/night owl. A child who naturally wakes later on days off might have a harder time with falling asleep “early” on weekdays. (We see this a lot with teens who have a very normal/expected delay in their circadian rhythm around puberty.) The good news is that we can take certain measures to help shift that rhythm, but this might come with some ‘jet lag’ in the process. Fixing the wake time is the place to start. By setting it to the same time seven days per week, we’re sending a very consistent input to the brain that “this is our morning, this is our time zone,” and with time, we or our child will land on the time zone we prefer.
“When we’re tired, the part of the brain that processes emotions doesn’t work that effectively,” Innessa explains. “Often, the child can also develop an added anxiety about not falling asleep.” Such a child needs help processing. Innessa offers a solution for a child who’s anxious and has difficulty falling asleep. “In bed, when the lights are off, our anxious thoughts have an audience. Instead of giving in to this, find a time earlier in the day to give this anxiety its place, even just for ten minutes. This is not about problem-solving. Rather, it’s about just taking the load off the child, whether through drawing, journaling, or talking. Perhaps uncomfortable at first, your child can come to enjoy this special time and it will give his or her brain and body a release of worries that it can depend on. “ Innessa illustrates the effectiveness of this strategy with an anecdote. “I was treating a boy for parasomnias, which in his case showed up as sleepwalking. The boy was making great progress and soon I was no longer seeing him. A couple of months later the mom called to report that her son was walking in his sleep again. We carefully reviewed what was going on at home. Soon I discovered that the 58
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parents were in the process of remodeling their home and there was a lot of stress and anxiety. This stress factor, in turned out, was at the root of the boy’s relapse. We need to take a lot into account. Often what’s going on outside the child helps us figure out what’s going on within.” Innessa shares another story of a child who was not breathing well at night. He was snoring loudly and falling asleep during the day. (“There’s no amount of snoring or loud breathing that is normal,” Innessa interjects. “If you see any of that in your child, discuss it with your pediatrician and ask for a sleep study.”) The snoring and difficulty with sleep were affecting this child at home and in school. Initially, narcolepsy was suspected, but once he underwent a sleep study, the doctors discovered that the child had enlarged tonsils. “After the tonsils were removed, the mother said to me, ‘I have my son back.’ That’s because kids who are not sleeping well are also not enjoying, playing, or thriving. When a child isn’t sleeping well and thus not functioning as he should, everyone gets affected, including the parents and their shalom bayis, the siblings, and of course, the child’s social and academic standing.”
Sleep Cycle Calculator: How Much Sleep Do You Need? Based on recommendations from an expert panel commissioned by the National Sleep Foundation, most adults need 7–9 hours of sleep per night. People aged 65 and older should get 7–8 hours. Babies, young children, and adolescents need more sleep than adults do. Recommendations for children’s total daily sleep, which includes naps, is listed in the following table by age group. As Innessa explains, these recommendations are general; they may vary depending on the individual child. Age Range
Recommended Daily Sleep
Newborn
0–3 months
14–17 hours
Infant
4–11 months
12–15 hours
Toddler
1–2 years
11–14 hours
Preschool
3–5 years
10–13 hours
School-age
6–13 years
9–11 hours
Teens
14–17 years
8–10 hours
What about Naps? While mothers often try hard to keep their kids on a good sleep/wake schedule, some glitches are inevitable, like the preschooler who falls asleep on the floor upon coming home from school. Here’s Innessa’s take on napping kids who are tired at 4:00–5:00 p.m. when their bedtime is 7:00–8:00 p.m. “It has a lot to do with age. A child who is over five years old should likely not be needing a nap during the day unless there are issues with how much sleep they’re getting or the quality of their sleep. If neither of those is the case, avoid the nap as much as possible to really build up sleep pressure for an easy time falling asleep.”
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SERIAL DIARY
are we
there yet? As told to Libby Silberman by Malky Sapir
Recap: Soon after her divorce, Malky receives her daughter’s devastating diagnosis: severe cerebral palsy. Caring for Batsheva all on her own takes a toll on her emotional state.
Life following Batsheva’s diagnosis was messy. The only reason I’d gone to have her professionally evaluated was because she was nearing her second birthday and needed daycare arrangements. At that point, I was already suspecting mild CP and with that suspicion came the realization that I’d have to send her to a school for children with developmental issues. Yet, in order to have her accepted in a framework that correctly suited her needs,
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we needed a formal diagnosis. Prior to Batsheva’s diagnosis, I started taking her for a powerful form of physical therapy called Medek, which wasn’t covered by our health insurance. The Medek practitioner, Tziporah, was our angel, giving me a steep discount for her fees. Despite being younger than me, Tziporah was my mentor and friend, supporting and guiding me through the bewildering world of cerebral palsy. She advised me
CHAPTER 3
to enroll my child in Mini Gems,* a local frum school that specialized in cerebral palsy.
willing her to come to my defense. Wasn’t that why she’d come with me in the first place?
I wasted no time contacting the secretary. “Hi, I’d like to register my two-year-old with CP,” I said airily. “Can you please send me a registration form?”
Alas, she was pensively tracing the woodwork on the large table. Finally, she looked up and murmured, “You know something, Malky? Maybe they’re right. Maybe the best place for her now is Sparkle.”
“Sorry, we’re full for the coming year.” Despite my begging and pleading—even just to make it onto their waiting list, which they didn’t have—my pleas fell on deaf ears. When I put the phone down, I felt deflated. When I related the phone call to Batsheva’s OT, she told me I had it all wrong. “Come on, Malky, everyone knows that’s not the way to get into schools. You have to go down there and beg, plead, cry, and push until you’re in.” A week later, just as the summer break started, I made my way with determination to Mini Gems’s campus. Unfortunately, my pleading got us nowhere. Eventually, I managed to get a meeting with a caseworker from Social Services and a rep from my health insurance group. They would determine which school suited Batsheva and ensure that she snagged a place there. Heavily funded by federal monies, the schools themselves had only had a limited say in the final decision. Having developed a great relationship with Batsheva’s OT, she graciously offered to accompany me to help plead my case, in lieu of a spouse. At the meeting, I was asked which school I wanted to send my daughter to and why. I explained that despite her physical disabilities, Batsheva was smart and could learn in an academic environment such as Mini Gems. The social worker replied that if she couldn’t speak, it meant she was likely to be cognitively delayed and would need a school for children with cognitive—not only physical—disabilities. “No, it’s not like that at all,” I countered. “She’s a bright kid who knows everything. It’s just that she has weak muscles that make her unable to speak.” The caseworkers looked at me skeptically. As always, I felt the tears coming on, but I fought hard to keep them in check. “Honestly, we think you should do a re-eval,” continued the caseworker. “We don’t believe she has CP, or CP only. We feel it would be best to send her to Sparkle, given her cognitive delays.” “She does have CP,” I insisted, “but she’s perfectly smart. She can’t speak because she has CP—” By that point, I was so consumed with trying not to cry, I couldn’t continue speaking. I looked at the OT who had come along with me,
I sat up as if stricken, unable to believe my ears. Here she had come with me to help me fight and plead my way into Mini Gems, and suddenly she was on their team? What a traitor. The caseworkers then drew up a plan to send Batsheva to either Special Zone or Sparkle, both institutions that catered for children with various cognitive as well as physical disabilities. I left the meeting deflated. Chin down, I visited both the recommended schools and eventually chose Sparkle because it was staffed by more frum people. Here’s what I eventually learned. Hashem, in His love for me, had deliberately set up this disappointing meeting and sent Batsheva to Sparkle— which was entirely wrong for her—instead of to Mini Gems, which was indeed the best place for her. He wanted to pad my landing into the world of special needs children, so He sent me to Sparkle first. The children at Sparkle had third-degree special needs so starting off there wasn’t that traumatic for me. Some kids came from dysfunctional homes but were otherwise okay, some had been born prematurely, yet others had mild issues such as motor delays or hearing impairment. The building was nice, they taught about Yom Tov and seasons and shapes, and the kids looked cute, exhibiting no outward delays. This prepared me for Mini Gems, the school I would send Batsheva to one year later. At Mini Gems, I saw older children who couldn’t control their limbs, children who couldn’t keep their heads up, and hordes and hordes of wheelchairs. The heavy stuff. (Parenthetically, I used to get very turned off when I saw children walking with specialized bulky shoes and crutches. These days I can only wish my daughter could walk like that!) Hashem held my hand, sending us to Sparkle to start off with—while I kicked and screamed that I wanted otherwise—and thereby sparing me a measure of pain and shock in the long run. *All names of institutions have been changed.
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DIY
e h c a d a He f e i l Re By Miriam Schweid
Whether your headache is a result of the flu, fever, stress, food allergies, loss of sleep, or anything else, acupressure can help relieve your pain quickly.
Location of acupoint: GB20, under the base of the skull (see diagram) Acupressure guide: Hold the acupoint for three minutes, using three levels of pressure (light, medium, and deep), breathe deeply and relax. End the three minutes by holding gently to encourage a pulsation to come into your fingertips.
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"
NO A T S A P E M R FO MY AM I HONORING TUCK S L IL T S R O H T HEAL S? S O L T H IG E W N O
ROUGHHOUSING
PICK A HOBBY
A HIGHLY EFFECTIVE TECHNIQUE TO HELP THE “CLUMSY” CHILD
NO BETTER WAY TO CHASE AWAY THE BLUES
WELLBEING FEATURE
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E M I T R WINTE S E I R E S MINI I I T R A P BY
R RET E H T S E
EK
n, o g n i h c t stre r e t n i w e s of a e d i With th e r o em m o s e r a ake t e o t her t n a yw a m u o y s ed, l l i f l hobbie u f l e an fe c u o y o s st o on m d n a , l il learn a sk perience joy. tly, ex n a t r o p im
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Don’t Have Time for Hobbies? If you feel you don’t have time for hobbies, you’re not alone. Research shows that most people are inclined to prioritize their work over hobbies whenever there’s a choice between the two and therefore hardly ever get to practice their hobbies. However, studies keep reinforcing the physical and mental benefits of engaging in and making time for activities we enjoy. So how can you make time for those hobbies? • Instead of promising yourself you’ll practice your hobby every morning and never getting to it, plan your time slots at the beginning of the week. Put them in your planner as you would any other appointment. Be realistic about how much time you can allocate for the hobbies—but commit to sticking to your plan. • If carving out a chunk of time doesn’t work for you, there’s increasing research that supports taking multiple small breaks during your work to improve productivity. Use these breaks to indulge in activities you enjoy, such as reading, tending to your garden, or knitting a few lines. Make these breaks short so you can get back into a working mindset quickly. • Stick to your plan. If you set time for a hobby in your week, it may be difficult to practice it the first few times. But don’t let yourself get distracted. Sticking to your plan for several days will help you get in routine. • Don’t schedule your hobbies for at night. Usually, we’re tempted to leave “me time” for the last thing in our day. Let’s not kid ourselves. Most of us don’t have the energy or the patience to do anything once supper’s cleared away. 66
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Hobby: Knitting Does the word conjure up an image of an elderly bubby with needles and yarn in her hand? Although knitting is a truly vintage hobby, it can be enjoyable and fun even before you hit your senior years. Knitting is also especially easy to learn yet continuously challenging as you attempt to master the various techniques. With just a few knitting needles and plenty of yarn, which can be purchased at reasonable cost, this hobby will allow you to create just about anything. If you know someone who knits or crochets, it might be easiest to start by scheduling a time with them when you can observe and learn from them. Otherwise, there are so many tutorials that can teach you how to knit or crochet. You can start with something as basic as a blanket or scarf—which also make great gifts—and continue with more challenging pieces.
Hobby: Scrapbooking Once a childhood (or teenage) favorite, this hobby can be fun for anyone. Scrapbooking is a great way to revisit family experiences, express your creativity, and preserve photos in a unique way. Simply choose an experience or specific year, print the photos, and get artsy with whatever you have on hand. Scrapbooking doesn’t have to be a show of art. It’s the captions you add, the pictures you place together and the colors you include that will make it a memorable masterpiece. If you’re a little more techy, go for scrapbooking online. There are various easy-to-use websites and apps that will enable you—and even help you—to make a beautiful photobook. Scrapbooking isn’t your thing? Simply collecting and printing photos, placing them in an album, and adding a short caption for each is enough to make those photos a lifetime treasure.
Hobby: Photography Photography doesn’t have to equate with expensive professional equipment and fancy studios. Rather, it’s an easy and very fulfilling hobby to take on because much of it involves experimentation and experience. The best part is that you don’t need an expensive camera to indulge in photography as a hobby. In fact, these days, with digital cameras and phones that offer great camera options, all you need to do is learn some techniques, choose your field, and snap away. It’s simple to equip yourself with some knowledge of the basic rules in photography. This can be done via books, videos, and by talking to professional photographers. Get to know about how to compose, how to expose, shutter speed, and camera settings, f-numbers, zoom lens, and techniques like getting the right lighting, using the flash, etc. Although many people also have an instinctive feel for the right time to click, there are many who learn and practice and go on to become great photographers. You can also choose which field you find most enjoyable, whether it’s taking photos of people, nature, objects, or sceneries. Ultimately, you will become a good photographer only by going out there and shooting pictures, so just get started. The best part? There’s so much you can do with the photos! Hang them, frame them, or turn them into a beautiful photobook.
Hobby: Gardening In the winter? Yes! I’ve always been fascinated by gardening, and it was an old dream of mine to plant some vegetables and herbs. Watching plants grow is therapeutic, connecting us to nature. Considering my urban apartment though, it didn’t seem a viable option, and I abandoned the idea. Until I came across this: growing sprouts in mason jars on your kitchen counter! All you need is seeds, mason jars with screen lids, filtered water, and a few minutes a day to tend to it all. The project won’t work for deep-rooted vegetables but it’s perfect for herbs that grow easily with shallow roots. Check out mint, dill, and rosemary for easy beginner’s plants. Besides being a great hobby, these small jar planters make the perfect home decor and, best of all, offer the freshest herbs! Gardening can also be an especially fun educational experience for kids. Most children, specifically those growing up in an urban environment, have no experience with planting and gardening. They might learn all about seeds and plants at school and never watch the actual process take place. Planting teaches patience and gives kids a sense of appreciation of their foods. If you do have the option of outdoor gardening, now’s the time to read up on it and get ready for the spring.
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OT@HOME
Roughhousing A Highly Effective Technique to Help the ”Clumsy” Child
by Miriam Frankel, OT 68
WELLSPRING / FEBRUARY 2023
Clumsiness is defined as awkwardness in action or movement. It’s how you’d describe a child who seems prone to knocking over the milk at breakfast, stepping on toys on the floor rather than walking around them, bumping into people or perhaps tripping over their feet for no apparent reason. If your child is clumsy, they are likely struggling to understand where their body is in relation to other objects or parts of the body. Your child is not just absent-minded; they’re simply having difficulty gauging the position and movement of parts of their body. Linked to this is a decreased awareness of and responsivity to touch. A great way to stimulate your child’s sense of touch and body awareness is through what’s called roughhousing. Roughhousing involves playing boisterously and enthusiastically with your child. When playing, freeze the action frequently. Hands-on play with kids is a great way to develop their body and mind, and playing with your child strengthens your relationship with him. Plus, it’s fun.
Here are four ”Rules” of play:
• Ensure from the start that your child understands that violent actions such as punching, kicking, biting, scratching, and headlocks are not acceptable. • Before beginning, it’s important to tune into your child’s mood and reflect their feelings. For example, if your child is relaxed, you may want to begin by sitting next to them and sharing in the moment, then slowly revving it up by becoming noisier and more excited. • If your child is already revved up, roughhousing with them will mean you are engaging their core. Engaging the core muscles helps to improve coordination and balance, and after enough time of core-engaging activity (20–45 minutes), it can help a too-active child settle down. • Be sure to leave adequate time for the winding-down stage, based on the amount of time it takes your child to relax.
The constant physical contact and deep touch that your child’s body experiences during roughand-tumble play is effective in enhancing their spatial awareness and responsiveness to touch, thereby decreasing clumsy behavior.
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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TAP IN
TAP IN by Gila Glassberg, RDN, CDN, Certified Intuitive Eating Coach
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QUESTION
I appreciate the concept of eating healthy, but I’m not sure if part of me wants it because I’m still convinced that weight loss is an important ideal. So, let’s say I’m choosing to abstain from a certain food, how can I tell whether I’m still stuck in diet culture or I’m making this decision based on the principle of “honor your health with gentle nutrition”?
ANSWER I love this question, and it comes up a lot. We like to know from which place our choices emanate so we can get a better feel for where we stand—and the work cut out for us ahead. One woman I’m working with shared that this came up for her while she was preparing spaghetti and meatballs for dinner. She wasn’t sure whether to use white noodles or brown rice pasta, and she wanted to discuss this quandary with me as a means to understanding where she’s at. Determining the answer required some digging on my part and some brutal honesty on hers.
ready, she wanted to eat it too. She would have felt great eating brown rice pasta, but it simply wasn’t ready at that time. This is not a woman who forces herself to eat brown rice pasta when she absolutely hates it—she actually enjoys it—but in this case, it simply wasn’t available when she was hungry. In other words, her desire for the white pasta wasn’t because she preferred that type; it was because it was ready at that time. Yet, for her, brown rice pasta is generally a better choice because she likes it and feels better when she eats it, so why not?
I asked her why she would make either of those pastas. She explained that her children don’t like brown rice pasta so she tends to make two dinners—one for her children at 5:00 p.m. and one for herself and her husband at 8:00 p.m.
The question really is, what is your intention here? Is your objective to restrict yourself or to care for yourself? Only you can answer this question.
And so she prepared the white pasta for her kids at 5:00 p.m. and told herself she’d eat the brown rice pasta later—but she found herself eating the white pasta along with her kids. I explored this with her. It turned out that she was really hungry for a meal at 5:00 p.m., and because the pasta she was feeding her children was there and
If brown rice pasta, for example, feels better in your body—or even if it doesn’t, but you want the nutritional benefit (all whole grains have more fiber and vitamins)—and you don’t have a preference in taste, why not choose the one with more nutritional bang for your buck? But be mindful that if you don’t actually like the taste and you’ve convinced yourself that you do, you’re likely to find yourself in the food cabinet later because you weren’t satisfied with your meal.
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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Richness. Bottled. -
A WEALTH OF FLAVOR IN EVERY SIP.
DARK CHOCOLATE LIQUEUR — RICH & DEEP WHITE CHOCOLATE LIQUEUR — RICH & CREAMY COFFEE LIQUEUR — RICH & LUXURIOUS
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IMPORTED BY MEDEK WINES AND SPIRITS, NY
FEBRUARY 2023 / SHEVAT 5783 / ISSUE 85
KIDS, WELCOME IN FUN RECIPES FOR JUNIOR CHEFS— WITH RESULTS YOU'LL WANT THEM TO EAT QUICK, QUICK, IT'S ALMOST SHABBOS OUR FAVORITE NOURISHING FRIDAY LUNCH 7 SPECIES ESTI ASHER'S NUTRITION LABELS FOR EACH OF THE SHIVAS HAMINIM
84 Rebranding: Tu B'Shevat Table By Malky Rosenberg
77 Nature's Bounty By Yossi & Malky Levine
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90 Shivas Haminim Nutrition Facts By Esti Asher, MS, RDN, LD
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SWAP By Yossi & Malky Levine
Friday Frenzy Wellspring Contributors
WELLSPRING / FEBRUARY 2023
EDITOR'S NOTE
Dear Cooks,
The time in my life when I feel most vulnerable and depleted is post-birth. Not immediately after, when others are still reaching out to give a hand and I’m running on the adrenaline from the joy of my miracle, but about two months later. That’s when the endless chain of sleepless nights takes its toll on me. It’s when I’m not being pampered anymore but the little one is still crying through the night, and on the home front, excuses no longer stand. I know, I know, mothers are always allowed to take it easier, but there’s a limit to how much we can let go (at least that’s how I feel about it). By that point, it’s been too many days of subsisting on a carb filler here and a carb filler there. And probably too many laundry baskets whose contents never made it into the closets thanks to desperate sock-searchers who came along and fumbled for their finds. And so, it’s at times like these when I’m so touched to receive a care package of any kind. Two months after my last birth, when a friend knocked on my door with
soup and pita chips, I so appreciated her gesture of kindness. And I’ve learned to do the same for others. I acknowledge their simchah soon after it happens— but I step in to give the new mom a little boost a few weeks down the line. I actually delivered a package of Malky’s energy bars (from last issue’s Seasoned) to a friend the other day and seeing how cared for she felt was gratifying. When we share our food— especially of the wholesome variety—with others, we give them not only a physical boost but also a dose of emotional energy to rev up their engine for another hour, another day. At the time when we celebrate the rising sap in the trees, it’s good to be mindful of how kindness is like a seed that grows and sprouts branches, impacting the receiver in ways we can’t begin to imagine. For this reason, I look forward to hosting a guest or two at this year’s Tu B’Shevat seudah. A meal shared is a meal for eternity.
Esther
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@BARTENURABLUE
Nature’s Bounty If you’re like most mothers, you’ve had to turn down an offer or two for help in the kitchen from the juniors in your household. What they call “help” often translates into bigger messes and lesser culinary success. Especially before Shabbos or Yom Tov, when we want things done our way—and fast—most of us prefer to handle the kitchen on our own. Since Tu B’Shevat is not a Yom Tov that calls for much advance planning or prep, which hopefully decreases the stress levels, we thought this would be a great time to have the kids join us in the kitchen for some culinary fun. Enjoy, Yossi and Malky
Recipes, Styling, and Photography by Yossi & Malky Levine
NATURE'S BOUNTY
Gingerbread Almond Cookies These adorable almond cookies are the perfect way to get kids involved in Tu B’Shevat prep. They’re so much fun to make and almost too cute to eat. This is a great “sugar cookie” recipe to keep on hand.
1⅔ cups almond flour 1 tsp baking powder ¼ tsp ground cinnamon ½ cup almond butter ⅓ cup maple syrup 1 tsp vanilla extract
Preheat oven to 325°F. Place all dry ingredients into a large bowl and mix to combine. Add rest of ingredients and mix well until dough forms. Refrigerate dough for half an hour. To create gingerbread cookies, place dough between two sheets of parchment paper. Roll to about ¼-inch thickness and use a gingerbread man or teddy bear cookie cutter to make the cookies. Use a toothpick or chopstick to indent two eyes and a mouth into each face, and tuck an almond in between the arms (fold the arms over the almond). Bake for approximately 5–6 minutes. Keep in mind that the cookies will firm up after baking.
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NATURE'S BOUNTY
Loaded Bananas These are great as a breakfast treat or an after-school snack. Change up the toppings and sauces to your liking and let your kids have fun creating their own variations.
1 large banana ¼ cup vanilla Greek yogurt 2 Tbsp peanut butter Toppings: Strawberries, sliced Blueberries
Slice banana in half horizontally and place onto a serving tray. Spread yogurt on bananas and scatter toppings over them.
Shredded coconut
Drizzle with peanut butter.
Pecans, roughly chopped
Serve and enjoy!
SWAP
SWA P
By Yossi & Malky Levine
Cow’s Milk
Almond Milk
Almond milk is a healthy and nutritious alternative to cow’s milk. Aside from being lactose-free and packed with antioxidants, it’s rich in minerals and nutrients, such as vitamins A, E, and D, potassium, calcium, phosphorus, sodium, and iron. Some Health Benefits of Almond Milk: • Almond milk is excellent for heart health as it’s a good source of magnesium, which is vital for cardiac functions, blood glucose, bone health control, and preventing accumulation of calcium in the arteries. It also contains healthy fats, such as omega-3, which is heart-healthy. • Almond milk contains calcium, potassium, and magnesium, which are essential for maintaining blood pressure. • Almond milk is a rich source of calcium, which supports bone health. However, the calcium content in some packaged almond milk can be lower than cow’s milk, so always check the nutrition label. Opt for fortified almond milk with vitamins A and D (and also the no-sugar-added variety). • Almond milk contains vitamins and minerals like calcium, potassium, and riboflavin, which are essential for muscular health. In addition, almond milk is a great source of protein, thus contributing to the development and repair of muscle tissues. • Almond milk contains vitamin E and healthy fats, which are vital for skin health. These antioxidants protect the skin from free radical cell injury. • Almond milk is packed with vitamin A, which helps improve vision and maintain a healthy cornea.
Maple Cinnamon Iced Coffee I often find that preparing my coffee is part of the experience. The aroma, the steam…and of course the swirl! Add ice cubes to your glass first, then the hot mixture. Pour in the milk last to get this satisfying swirl. Ahhh…
1 Tbsp instant coffee ¼ cup hot water 1 Tbsp maple syrup 1 cup ice cubes ¾ cup almond milk Coconut cream, whipped (optional) Cinnamon, for sprinkling (optional)
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Mix coffee and water well and add maple syrup until dissolved. Place ice cubes in a large glass, then pour the coffee mixture on top. Slowly pour almond milk over the coffee and watch it swirl. Top with coconut whip and sprinkle with cinnamon.
WHEN THE MALBEC SMOKES THE RIBS LI NEAGE MALB E C C L A R K S B U R G , C A L I FORN I A
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Rebranding With Malky Rosenberg
This Month: Tu B’Shevat Table When I turned 22, I thought I knew everything. Then, someone told me that avocado is actually a full-fledged fruit, deserving of ha’eitz. And let’s backtrack even further. When I was a spot-faced teenager, Tu B’Shevat wasn’t exciting at all. I mean, dates? Um, no, thank you! Figs? Not for me. Dried apricots, kiwi, starfruit? Ditto. I ate one lone green olive just to please my father. But nowadays, I can’t get enough of the trees’ bounty, and not a day goes by without me reciting multiple berachos of ha’eitz. It feels so right to have a special day designated to express my gratitude, enjoyment, and appreciation for the fruits I so love. And, of course, I finally have an official excuse to serve fruits for dinner. Fruits per se don’t need rebranding to make them healthier, but in this issue I show you how you can use them in ways you may not have tried yet. Have some fun tasting original combinations you never thought of that look great, taste incredible—and celebrate the versatility of Hashem’s bounty on Tu B’Shevat.
Malky
Styling and Photography: Pessy Piller
REBRANDING
AvocadoStuffed Dates I guarantee you will nosh on this creamy treat all year round—but especially at your Tu B’Shevat table. Why eat plain raw dates when you can dress them up in the creamiest layers? Don’t get scared off by the presence of avocado, which is usually found in savory recipes. Here, it’s in place of unhealthy fats and tastes incredible.
Yield: 12 stuffed dates
½ avocado ½ tsp dry red wine ¼ tsp salt 12 Medjool dates, pitted (choose softest ones) 12 almonds 2 Tbsp hemp seeds ½ tsp coconut oil ¼ cup sugar free chocolate chips
Mash avocado with wine and salt. Adjust to taste. You may need more or less depending on the exact size of your avocado. Using a knife, make a small incision lengthwise into the dates and remove pits. Fill each date with a generous scoop of avocado filling on both halves. Insert an almond in place of the pit. Close dates. (Don’t be afraid of avocado leaking out; it’s even tastier that way.) Place in freezer for approximately half an hour, or until avocado is stiff. Spread hemp seeds on a flat plate. In a double boiler, melt coconut oil and chocolate chips in a small bowl. Then dip each date into chocolate and roll in hemp seed topping. Note: To maintain freshness of the avocado, keep frozen until ready to serve.
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REBRANDING
One-Pan Olive Chicken If you love fruits, but you’re also wondering how to get your protein in on Tu B’Shevat, this easy onepan olive chicken is your answer. I’m obsessed with all the different shades and colors and amazed at how well they all complement each other in taste.
Yield: 6 servings
Juice of 1 can sliced black olives 1¼ cups water ½ cup + 2 Tbsp dry red wine ½ cup sliced black olives ⅓ cup red dried raisins, unsweetened ¾ cup pomegranate arils 1 cup frozen or canned yellow corn 1 cup frozen sweet green peas ½ tsp salt, plus extra for sprinkling ½ tsp garlic powder, plus extra for sprinkling ½ tsp dried rosemary, plus extra for sprinkling ¾ cup whole wheat couscous 6 chicken bottoms
Preheat oven to 400°F. In a 9”x13” pan, combine juice of olives, water, and wine. Add couscous, fruits, and vegetables and mix with salt, garlic powder, and rosemary. Adjust to taste. Sprinkle front and back of chicken with extra salt, garlic, and rosemary and place into pan. Cover and bake for approximately 1.5 hours. Uncover and bake for an additional half hour.
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TIDBITS
SE
VEN
C E SP
S IE
IN HONOR OF TU B’SHEVAT, LET’S EXPLORE THE NUTRITIONAL BENEFITS OF THE SHIVAS HAMINIM, THE SEVEN SPECIES THAT ERETZ YISRAEL IS BLESSED WITH.
BY ESTI ASHER, MS, RDN, LD 90
WELLSPRING / JANUARY 2023
Wheat For those who can comfortably tolerate it, wheat is a beneficial component of a healthy and well-balanced diet. When consuming wheat products, it’s ideal to choose mostly whole grains with minimal processing. Whole wheat, along with other whole grains, is a great source of fiber (which is helpful for digestive and cardiovascular health) and many minerals, such as selenium, magnesium, iron, zinc, copper, and phosphorus. The type and quality of minerals are dependent on the soil the wheat is grown in, as well as climate and agricultural practices.
Barley
Grapes
Often consumed on a weekly basis in cholent, barley offers many health benefits. One of its most unique and outstanding benefits is its soluble fiber, which has been shown to help lower levels of cholesterol, maintain a stable blood sugar level, and also control appetite due to its satiety factor.
A delicious, versatile, and favored snack among many, grapes have a nice bunch of nutritional benefits. They are a great source of potassium, which can help balance body fluids and promote heart health. They also contain a plant compound called resveratrol, which helps the body by boosting the immune system and slowing down the breakdown of cells that occurs as we age, among other benefits.
Figs Despite this species being less commonly consumed than most of the others, figs deserve a special highlight in the world of bone health. Technically speaking, figs are a cluster of inverted flowers and seeds within a stem. Figs were historically used to sweeten foods, long before sugar became popular. Furthermore, figs are high in potassium, fiber, and calcium, to name a few. Both potassium and calcium work together to help improve bone density, which can help prevent bone diseases such as osteoporosis.
Pomegranates One of the most widely acclaimed “super-fruits,” pomegranates boast a plethora of outstanding health benefits. They are particularly rich in antioxidants and flavonoids, which can prevent free radicals from harming cells. In addition, pomegranates are high in vitamin C, fiber, manganese, folate, and thiamine. Studies have shown that pomegranates may help lower one’s risk of cancer, promote diabetes control, reduce cholesterol and blood pressure, and stabilize blood sugar levels, and other benefits.
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TIDBITS
Maternal Mediterranean Diet May Decrease Preeclampsia
Olives Olives are rich in vitamin E, a fat-soluble vitamin that is known to help improve skin health and help the immune system. The vitamins and antioxidants found in olives may protect against health conditions such as cancer, diabetes, heart disease, and osteoporosis. Olives are also an excellent source of copper, calcium, iron, and vitamin A.
Dates Chewy, sticky, and delicious, dates not only satisfy a sweet tooth but are also high in vitamins and nutrients and are an exceptional component of your diet. Phytonutrients found within dates have been shown to help the immune system, prevent DNA damage, improve hormone regulation, and reduce inflammation. Their high fiber content may also help you feel full longer, reduce your risk of heart disease, and promote healthy digestion. 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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A study from Cedars-Sinai Medical Center, recently published in the peer-reviewed journal JAMA Network Open, determined that women who were following a Mediterranean-style diet benefited from a decrease in risk of many adverse pregnancy outcomes. Different associations were evaluated, including gestational diabetes, hypertension, delivery of a small-for-gestational-age infant, and preterm. The study was part of the Nulliparous Pregnancy Outcomes Study, which enrolled 10,038 women. Women were asked to complete a questionnaire that focused on eating habits, and researchers then further categorized food choices into nine components of a Mediterranean diet: fruits, vegetables, whole grains, nuts, fish, legumes, monounsaturated-to-saturated fat ratio, red and processed meats, and alcohol. Mediterranean diet scores were then calculated and analyzed. The most significant outcome seen was a 28 percent lower risk for preeclampsia among mothers who followed a healthier eating pattern. Interestingly, there was a stronger association in women who were 35 or older, which experts consider an advanced maternal age. The key components of the Mediterranean diet that were related to lower associated risk of negative pregnancy outcome included fish, legumes, and vegetables.
Broccoli for Bone Health We’ve been told that leafy greens are good for us, but often with an emphasis on how they can improve our heart health and digestion. While that is certainly true, a new study has discovered another promising benefit of green leafy vegetables. Researchers from Edith Cowan University, in collaboration with the University of Western Australia, set out to determine the relationship between fracture-related hospitalizations and the intake of vitamin K1. Almost 1,400 older Australian women were included in this study over a 14.5-year period. After analysis, researchers found that women who ate more than 100 micrograms of vitamin K1 on a daily basis (equal to approximately 1–2 servings of green leafy vegetables) were 31 percent less likely to have any fracture and 49 percent less likely to suffer from a hip fracture. This phenomenon may be explained by the effect of vitamin K1 on osteocalcin, which is understood to improve bone strength. Vitamin K1 may also inhibit different bone-resorbing agents. Vitamin K1–containing vegetables include broccoli, cabbage, spinach, and kale.
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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.
FRIDAY FRENZY With Shabbos coming in early during these weeks, our Friday lunchtime meal can easily get overlooked. How do you ensure you get your nutrition boost while getting everyone and everything ready in time for candle lighting—and making sure you don’t starve until the seudah? What’s your usual Friday afternoon lunch and when do you have it?
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I
I usually enjoy a steaming bowl of pareve cholent on Friday afternoons. The combination of protein and carbs keeps me satiated until the meal. Satisfyingly simple!
Shani Taub, CDC
Shaindy Oberlander, BS, INHC
Compiled by Shiffy Friedman
I
I always have grilled chicken and frozen baked veggies that I made for Shabbos.
I
I usually have a hot cup of chicken soup and along with lots of roasted veggies at about 2:30 p.m., after we’re all showered. Half an hour before the zeman, I try to have a coffee (made with pareve milk) and a nutritious muffin so I won’t be ravenous at the seudah—and will be capable of making smart choices.
Another great tip is to double up roasted vegetables you may anyway be preparing for your Shabbos food and use one of tray for Friday lunch. Be kind and flexible with yourself, though. In my humble opinion, it’s more important to have a calmer mommy/wife on Erev Shabbos than a tedious Friday lunch prep that results in a more frazzled and on-edge mommy/wife.
M
My usual Friday afternoon lunch is egg salad in peppers. I specifically make egg salad for Shabbos around 1:00 p.m. and I make extra so I can have a nicesize portion. I love to eat while I cook, and I get to spice it and eat it— not just taste it! I also like that it’s pareve, and I can save my carbs for the sourdough later.
Tanya Rosen, MS, CPT
Esti Asher, MS, RDN, LD
O
Dr. Rachael Teichberg
Chaya Tziry Retter, RDN, CPT Bina Gottdiener, CN, CHC
I
I usually make a pareve vegetable kugel that I warm up for Friday lunch, sometimes with some melted cheese. Yum! Alternatively, I’ll have some fleishig leftovers from Thursday night supper so I know I had something healthy, filling, and wholesome. I usually have lunch at around 12:30 when my kids are eating lunch, too. If anyone is hungry before candle lighting, there’s always cholent available.
Our default Friday lunch often ends up being quickly heated-up frozen borekas or French fries (only honesty here!) with a side of raw cut-up vegetables or chopped Israeli-style salad, and a protein such as yogurt or cottage cheese. Where I live, (hungry) kids come home by 12:00 or so, which leaves little time for Shabbos prep and Friday lunch prep. However, it’s important to make sure we are fed a satisfying (and hopefully somewhat nourishing) Friday lunch in order to go into Shabbos feeling calm and comfortable. On weeks when I’m more proactive, I also have a blended vegetable soup to offer.
G
Great question and one I discuss with my clients all the time. It’s an issue that comes up often, not only on short Fridays, but on long ones too! The key is to either prep in advance or to fargin yourself a bought lunch. Even better, preschedule it to arrive on Uber Eats or from your favorite eatery. If you wait until it’s lunch time, you’ll just get very hungry and perhaps too busy to actually do it. Make sure to get something that contains protein, starch, veggies, and a healthy fat. Another great and easy way to actually eat something filling is to warm up a ready-made healthy meal (like a TAP pizza, baked ziti, lasagna, etc). They can be heated up in just minutes and keep you full for hours. Just like we wouldn’t keep our kids hungry, we need to take care of ourselves as well.
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Lunch on Friday can be really challenging. I often fall into that “just one more thing…” problem that results in missing the meal. And being cranky. It’s a great way to welcome Shabbos and I highly recommend it. Or not. Planning out the day can help us make sure that lunch happens and we light candles without collapsing. That would mean considering the meal options and what can be cooked, where, and when. In this cold weather, I love soup. Having miso paste, tahini, soy sauce, and garlic on hand means I can quickly put together something delicious and sustaining. I often add frozen veggies straight from the freezer, and even dried rice noodles.
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Leah Wolofsky, Esq., RDN
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The easiest lunch on Friday is a nice bowl of chicken soup and a portion of some of the food I made for Shabbos. I try to prepare a big Israeli salad or roasted vegetables for Shabbos, so that can be a nice component of lunch as well. Throwing in some extra food in the oven for a Friday lunch is virtually effortless. Timing depends on the day’s schedule, but probably the best time to have lunch is right before the kids come home from school, so I can sit down to properly enjoy the meal, instead of being frazzled.
Eli Glaser, CNWC, CWMS
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I always eat lunch on Friday. To me it’s a priority of self-care, and I don’t like to go into the seudah so hungry. I don’t have a standard time for eating lunch; I eat whenever I feel hungry at some point during the day. I usually have tuna fish and some avocado on a spelt mezonos roll or with spelt crackers. I also like to have some of the veggies I make for Shabbos on the side: grilled veggies, roasted sweet potatoes, baked broccoli/ cauliflower, or whichever cooked vegetables I make that week.
Sheindy Ungar, CDC
Yaffi Lvova, RDN
Shira Savit, MA, MHC, INHC
MY TABLE
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A protein-rich smoothie around noon holds me well until the Shabbos seudah. This is a combo of ripe, frozen banana chunks, frozen mango, and frozen blueberries, with 2 scoops natural peanut butter, 2 large tablespoons plain, nonfat Greek yogurt, and ¼ cup unsweetened almond milk.
I
It’s true that Friday is a busy day, but so is every day. For me the midday meal is always most challenging to prepare, but I find that on Friday there’s so much good food prepared, which makes lunch easier. Some options are cholent with pickles, chickpea salad, chicken soup with the vegetables and kasha, or crackers with dips. On very short Fridays, just some fruits and nuts will do. I’ll eat at some point in the afternoon so I don’t come into Shabbos starving (which may lead to overeating, wrong food choices, and a slowed metabolism).
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HOLISTIC
Blended States There are times when we feel stuck—like a car that, despite its spinning tires, is still in the mud. Rena Reiser
Intuitive Health
C I T S I L O H
It’s a state in which we know what action is needed but something is holding us back. When that happens, here are two things to address: 1) Stuck energy 2) Get things done energy Start with gentle, loving touch to release the stuck energy. Then, do something physical to release the stress from your system: move, shake, or dance. 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.
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Dr. Chayala Englard
The daily habits we build are what make the most difference in the long run. Exercising consistently for 15–20 minutes every day will build more stamina than doing a heavy workout for one hour, twice a week. Small adjustments to daily nutrition such as water intake, fiber, and vitamins help repair the gut over time. Practice daily breathing, postural alignment when performing house chores, better footwear, and smile a bit more. May your consistent efforts bear the fruit of your labor! 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.
Shiffy Friedman
To Channel Them Right In his sefer Tzav Vezaruz, the Piaseczner Rebbe writes that all of us constantly experience powerful emotions; they’re a part of life, just like our physical systems. Our work in this world, he teaches, is to channel those emotions toward our avodas Hashem. When we invest all the passion and energy we feel into our tefillah and observance of mitzvos, their purpose is realized. The same is true for unpleasant emotions, whose purpose is to strengthen our connection with Hakadosh Baruch Hu. When we accustom ourselves to turning to Him with every difficult emotion we’re experiencing, whether it’s loneliness, failure, or rejection, we grow from the challenge and reach greater heights. 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.
Kitchen’s Closed Shaindy Oberlander, BS, INHC
Women’s Health Spiritual Health Nutritional Health
The Fruits
Eating before bedtime can lead to various negative outcomes. Many times, people are truly famished at night as a result of their poor eating habits from earlier on in the day. This extreme hunger can cause a cycle of overeating before bed, then being too full to eat much the next morning, and again becoming overly hungry before bed the next evening. By refraining from eating late at night, you can set yourself up for success for the next day. Eating before bed can also instigate symptoms of gastroesophageal reflux disease (GERD), which occurs when stomach acids splash back up into the throat. People can experience symptoms of heartburn, having a difficult time swallowing, and the feeling of having a lump in their throat when they eat before bedtime. Eating before bed can make symptoms worse because having a full stomach when you lie down makes it much easier for acid to flow up into the throat, resulting in the abovementioned symptoms. Especially if you have reflux, avoid eating from after dinner until bedtime. Shaindy Oberlander, BS, INHC, a graduate from Mercy College and IIN, runs her functional medicine-based nutrition practice in Toms River NJ and virtually. Shaindy has tracks for teens, nursing and pregnant mothers, women peri/post menopause, and tracks for women suffering from hormonal issues. She can be reached at 347.228.1198 or via her website at www. benefithealthprogram.com.
If you’re a health practitioner and would like to contribute to this column, please write to info@wellspringmagazine.com.
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