Wellspring Issue #91

Ask Laura Shammah How can I ensure that my nursing baby is getting the nutrition she needs?

AUGUST 2023 // AV 5783 // ISSUE 91

Beyond the Water Bottle 6 fun ways to hydrate

New Serial Diary Was my life with colitis really under control?

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Myth Buster Tanning in the sun is only harmful if I get burned.

Cup of Tea For Floortime therapist Moishe Kellman, a kid’s inner world isn’t child’s play

Rebranding The Quinoa Sesame Energy Bar gives just the boost you’re looking for

The joys of rising early, and how to make it happen

Summer Projects in the Lab Exciting Contest Inside!

My Table How we unwind—with or without food

Rabbi Hill

Rabbi Langer

Storyteller

Storyteller

Extreme Rhythm Dancing

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12 speakers

Magic Shows

Mrs. Brandwein

Individuals attended Shabbatons this year

Puppet Shows

56

Amazing Amusements Inflatables

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13

b a h S 13 n i d r o a r t 1 Ex

Paint Parties

Hatzalah Members and 1 RN

Concert

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PinchasStoryteller Rubinstein

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After School Programs

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hts g i l i w T f o s Highlight

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entertainment programs

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632

counselors/volunteers

Chaim Perlowitz Storyteller

Program managers

. s n o t a b b . n o s a e S nary y our b e l b i s s o Made p evoted d y l b a v e i l unbe nteers! u l o v d n a staff

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COPY & RESEARCH

Editor In Chief Shiffy Friedman Deputy Editor Libby Silberman Nutritional Advisory Board Dr. Rachael Schindler Laura Shammah, MS, RDN Tamar Feldman, RDN, CDE Bashy Halberstam, INHC Shaindy Oberlander, INHC Shira Savit, MA, MHC, CHC Esti Asher, MS, RDN, LD Nutrition Contributors Tanya Rosen, MS CAI CPT Shani Taub, CDC

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Health Advisory Board Dr. Chayala Englard Chaya Tilla Brachfeld, RN Fitness Advisory Board Syma Kranz, PFC Esther Fried, PFC Child Development Advisory Board Friedy Singer, OTR/L Roizy Guttmann, OTR/L Coordinating Editor Liba Solomon, CNWC Feature Editors Rochel Gordon • Rikki Samson

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

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EDITOR'S NOTE

To Be Seen

O

f the most beautiful moments I look forward to every time we travel to the States—and our next trip is very soon—is when I get to meet in person the women I do inner work with over the telephone. As a “hand-holder” for women on their emotional journey, I’ve been blessed to meet a gorgeous segment of Klal Yisrael’s warriors, women who find it within themselves to embrace the life Hakadosh Baruch Hu chose for them. While their issues run the gamut, in our conversations together we often reach the same place: How can I stop resisting and start accepting the circumstances of my life so I can finally be at peace?

we can shine forth our own centeredness, our own presence, and that can provide great comfort. In this issue’s illuminating Cup of Tea, physical therapist Moishe Kellman gives us a peek into the Floortime approach, aimed at helping children flourish. While the toys and games he plays with the kids are important, he notes that it’s the practitioner being present to the child that matters most of all. With his eyes upon the child, seeing in him what he might not be able to see in himself, the practitioner gives the child the permission he’s longing for: to just be as he is.

What a gift! And this is a gift, Mr. Kellman points out, that all parents can give their children. It’s a gift all of us can give anyone who comes into contact with us.

While it is most constructive to have these sessions in person—especially the powerful moments of silence within them—since I’m in Eretz Yisrael and a large percentage of the women I work live on other continents, many of our conversations take place over the phone. But when I do land on their side of the globe, it’s most exhilarating to sit down, face-to-face, and experience a few moments of connection.

t’s not only the young ones who yearn to be seen, to be noticed, to be appreciated for who they are. It is what all of us seek, adults included. In fact, as the Gemara teaches, it was the desire to experience this feeling that brought the Yidden to the Beis Hamikdash: “In the way that a Yid came to see [the incredible sights in the Beis Hamikdash], so he came to be seen” (Chagigah 2a). Because when we’re seen by Hakadosh Baruch Hu, when we feel His love upon us, everything is all right.

The last time I was in the States, my schedule couldn’t accommodate a full session with one of the women I work with. But because this faceto-face meeting exponentially enhances the work we do together, we went for the second best: a quick meet-up. For just five minutes, the two of us stood on a street corner, simply relishing the opportunity to see each other (“I didn’t picture you blonde!” “You look so young!”), and then to see each other—to look into each other’s eyes and connect more deeply. That in itself was so precious, because the eyes, we know, are the windows to the neshamah.

Truly seeing someone is a lot more than merely making eye contact. It’s about looking into their soul, seeing the greatness that might be concealed even from themselves. Even more so, when we’re present to another, through our eyes

I

In galus, in a world of hester panim, this is what we lack most of all. Hashem’s eyes are always upon us, but life in galus makes it harder for us to feel seen. So while we won’t stop davening and hoping for the geulah to come very soon, we can make it a priority to notice Him in our lives.

By doing so, we can feel a taste of geulah, the nechamah we seek, even as we wait.

May all of us experience the consolation we yearn for.

Wishing you a beautiful Shabbos Nachamu and an enjoyable remainder of your summer,

n a m d e i r F Shiffy

WELL- PUT “Children need to be their natural selves, with all their charm and weaknesses accepted right where they are.”

Moishe Kellman, PT, Cup of Tea WELLSPRING / AV 5783

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CONTENTS

AUGUST 2023 AV 5783 ISSUE 91 Our next issue will appear on Wednesday, August 30th iy"H.

32 46

WELL INFORMED 12

Springboard

14

Spiritual Eating

16

Health Updates

LIVING WELL 22

Fitness

24

Ask the Nutritionist

26

FYI

30

Community

32

Cover Feature

46

Sample

56

Cup of Tea

64

Serial Diary

66

DIY

WELLBEING

90

68

OT@Home

70

Tap In

FAREWELL 98

Holistic

Torah Wellspring will return next month.

77

SEASONED 8

WELLSPRING / AUGUST 2023

Torah Wellspring Wellspring will returnour next month. extends warmest Mazel Tov wishes to

Esti Asher

upon the birth of her son.

To be continued...

WELLSPRING / AV 5783

9

SPRINGBOARD

On Lyme Disease, Yoga, Parenting, and More

Trust Your Gut Issue #90: Cover Feature

I can’t thank you enough for last issue’s cover feature on Lyme disease.

So much has already been written on the topic, but it’s never enough.

Most importantly, we need constant reminders regarding trusting our gut. Like the mothers featured in the piece, I ran around in circles with my daughter, trying to get to the bottom of her lethargy and stark behavioral changes. No one—and I mean no one—in the medical system thought of attributing these symptoms to Lyme disease. In the two years that we left no stone unturned to get her the help she needed, we were led down various avenues that led to nowhere, all the time watching our 10

WELLSPRING / AUGUST 2023

daughter suffer and deteriorate.

It is now five years later and she’s baruch Hashem back to her old self, but there’s no denying the scars that have remained from all that wasted time and the frightening period of not knowing what was going on with our child. Of course, all that was destined to be, but if this article can help just one parent or patient trust their gut and check out the Lyme route when they’re exhibiting any symptoms, it will have been all worth it.

And here’s my embarrassingly belated thanks for an unbelievable magazine that we look forward to every single month. We appreciate all your hard work!

Name Withheld upon Request

On the Road

Issue #90: Torah Wellspring

Soon after reading last issue’s Torah Wellspring, I headed out to the mountains to spend Shabbos with my family. The traffic that awaited was intense, and I usually find it very stressful and upsetting. This time, armed with the inspiration of the thought-provoking article, the bumper-to-bumper heaviness turned out to be a truly growing experience.

The way didn’t take any longer, but I felt that I was on the road to something greater and more valuable.

Thanks for the important reminders of Hashem’s central role in our lives, Menachem K.

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Quick Question

SPRINGBOARD

Question: After having read in Wellspring about the importance of supplementing with probiotics while on antibiotics, I recently followed this advice. I’m happy to report that I had none of the usual stomach cramps or yeast infections that appear when I’m on antibiotics. I also felt less hungry, less bloated, and calmer. Is it safe to continue taking a probiotic supplement even after I finish my medication? If so, which brand should I use? And what dosage is right for an adult?

Answer: I’m happy to hear that your body took well to the probiotics baruch Hashem, and that you experienced various positive effects from the supplementation.

It is completely safe—and even beneficial—to take probiotics as part of your daily supplements. Probiotics, as you probably know, restore the balance of friendly bacteria in the gut, which aids digestion and keeps germs out of the body to avoid illness and viruses. Now that you’ve witnessed their benefit, by all means continue taking them.

Regarding the brand and dosage, it’s best to ask your nutritionist or physician to recommend the proper strength for you, based on your age and other factors.

On the topic of probiotics, readers might benefit from knowing that they can request a probiotic for themselves or a loved one who’s in a hospital and receiving medication, whether orally or intravenously. Probiotics can help avoid many side effects of medication and keep a patient as safe as possible in a hospital setting. This is something that’s worthy of discussion with one’s doctor.

Take care, Miriam Schweid, Kinesiologist and Health Consultant

Through Our Crisis Issue #90: Cup of Tea

It was so exciting for me to see Norma Pullman featured in your pages! The writer did a fabulous job at portraying this larger-than-life woman who is so much more than a fitness instructor. Her yoga classes leave you feeling grounded and energized to tackle whatever Hashem sends your way. It was interesting to read how she was introduced—and her initial resistance—to what would turn out to be one of her greatest contributions to society.

As a longtime member of Norma’s classes, I’ve benefited so much not only from her fabulous workouts, but also from her wisdom and intuitive counsel. When we recently 12

WELLSPRING / AUGUST 2023

experienced a mental health crisis in the family, she was so there for me, a solid presence in my life. May she continue helping the women of Klal Yisrael!

Name Withheld upon Request

Not the Material Issue #90: Wellbeing Feature

As a mother of four kids in camp, ka”h, I’ve been trying to implement the excellent ideas from Shiffy Friedman’s article on maintaining close ties to the kids even when they’re not in our proximity. I loved the journal idea, and I wish I would have started it with my older kids

when they were younger, but it’s never too late and I did start to write little notes for them here and there.

What I loved about the article and I wish more parents would realize is that it’s much less about the material stuff we give our kids and more about the heart and thought that truly builds them. It bothers me that so much of parenting and giving to children has become about how much more stuff we can buy them.

When kids are young, they don’t yet realize the beauty in the deeper parental bond, even though they certainly feel it and appreciate it subconsciously—and when they see the abundance that others get, they want it too. As a parent who tries to give her kids what they need, but simply can’t afford all those extras, it’s painful. It is my hope that more

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

!‫ַא געזונטן זומער‬ parents will heed the guidance of these words and recognize what they can give their kids that is truly lasting and connective.

To a beautiful parenting journey for all, F. Rosenwasser

NE W!

South Fallsburg, New York

PSA

Quick Fix for Swollen Insect Bites

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.

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.

I’d like to share with readers that the homeopathic remedy called Apis Mel is really helpful for alleviating swelling from insect bites. Spray under the tongue every 15 minutes for 1 hour, then 3 times a day (you can use the pellets also; they work just as well) and the relief is almost instant.

It is now five years later and she’s baruch Hashem back to her old self, but there’s no denying the scars that have remained from

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SPIRITUAL EATING

By Rabbi Eli Glaser, CNWC, CWMS

When an Apple Is Not Just an Apple Rav Noach Orlowek, renowned educator, author, and mashgiach at Yeshiva Torah Ohr in Yerushalayim, once held up an apple in front of his class and asked what seemed like an obvious question: “What is this?”

The students looked at each other a bit perplexed until one had the courage to say, “An apple.”

portunity to appreciate how much of an “effort” Hashem made to give us pleasure in this world.

“Right, but there’s more,” Rabbi Orlowek said. “It’s really a telegram from Hashem— that He loves us.”

It’s also a lesson in yeridas hadoros, decline in the generations. We are taught that every generation further away from the giving of the Torah on Har Sinai is on a lower spiritual level— another step removed from the source of eternal truth as it was given in this world.

The lesson is hakaros hatov, appreciating that everything we have in life is not coming to us. The Almighty is not paying back a debt He owes us. It’s all a gift—and the Giver cares for us more than we can imagine.

Rav Avigdor Miller zt”l would share a similar message.

As we know, the function of food is for nutrition, to provide fuel for the body so it can sustain itself in this world. Hashem could have created all nourishment in the form of “astronaut food”—freeze-dried and bland, without any color or texture. It would have served exactly the same purpose.

But instead, Hashem gave us an apple. Nutritious? Absolutely. But also sweet, colorful, and crunchy to bite into. It smells good, looks good, and tastes good. What a gift. What an op-

The same holds true for what we eat.

The more we process and manipulate foods, the further we take them from their original form, the more we deplete their nutritional value.

Fruit leather is one example. Fruit in name only, this food is a concentration of sugar baked into a cavity-causing candy.

However, by enjoying food in its pristine condition, exactly the way Hashem gave it to us, we can take full advantage of the gifts of our Creator and benefit both physically and spiritually.

Try a piece of fruit for dessert today and enjoy the telegram.

Rabbi Eli Glaser, CNWC, CWMS, is the founder and director of Soveya and the author of the best-selling book Enough Is Enough—How the Soveya Solution Is Revolutionizing the Diet and Weight-Loss World, available on Amazon and at Barnes & Nobles and Judaica Plaza in Lakewood.

He has worked with thousands of clients around the world and has maintained a 130-pound weight loss for the last 19 years. For more information about Soveya’s programs call 732-578-8800, email info@soveya.com, or visit www. soveya.com.

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WELLSPRING / AUGUST 2023

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15

UPDATES

By Esther Retek

Roll the Dice Board games as a summertime learning strategy Though summer is a time to take a well-deserved break from school and formal learning, there are many fun ways to boost and maintain our kids’ academic skills during this leisure season. One unconventional tool, a new study published in Early Years shows, is a fun game night.

While past research has pointed to games as a way to enhance reading development and literacy, a new comprehensive review finds that number games like Monopoly, Othello, and Chutes and Ladders may help children with math.

“Board games enhance mathematical abilities for young children,” says lead author Dr. Jaime Balladares. “Using board games can be considered a strategy with potential effects on basic and complex math skills. Board games can easily be adapted to include learning objectives related to mathematical skills or other domains.”

These number-based games help improve counting, addition, and the ability to recognize if a number is higher or lower than another for young children, according to the study.

Children benefit when they play board games a few times a week, especially when supervised by an adult, the study authors pointed out.

The researchers reviewed 19 studies published from 2000 onward involving children aged 3 to 9. Most of the studies focused on the relationship between board games and mathematical skills.

The children each received special board game sessions about twice a week for 20 minutes over about six weeks.

Some of the studies grouped children into either the

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WELLSPRING / AUGUST 2023

number board game or to a board game that did not focus on numeracy skills, while in other studies all the children participated in number board games but were assigned different games.

All children were assessed on their skills before and after the interventions, with the authors rating success in four categories, including the ability to name numbers, basic number comprehension (such as that nine is greater than three), the ability to add and subtract, and interest in mathematics.

The results showed that children had significantly improved math skills for more than 52 percent of tasks analyzed. In 32 percent of cases, children in the intervention groups gained better results than those who did not take part in the board game intervention.

“Future studies should be designed to explore the effects that these games could have on other cognitive and developmental skills,” Balladares says. “An interesting space for the development of intervention and assessment of board games should open up in the next few years, given the complexity of games and the need to design more and better games for educational purposes.

While board games may not scream “summer fun,” they’re a great pick for rainy days, long Shabbos afternoons, or easing back into school mode during transition days. By subtly blending play and learning, this mode of entertainment can help make the transition from vacation to school easier and more enjoyable.

(Source: US News)

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UPDATES

The Joys of Nature Play When parents take it easy, kids can thrive During these summer weeks, most kids delight in outdoor play and maximize the joy that this time of year holds for them. Whether treehouse building or hiking, playing in nature comes with its fair share of risks, as well. While parents are aware that outdoor play is a crucial part of growing up and most are happy to give their kids the opportunity to do so, a new study from the University of South Australia has found that when play gets messy or seems risky, parents are reluctant to let their kids continue playing, and too much restriction can impede their development.

Kylie Dankiw, a researcher from the University of South Australia, explains that adults play an important role in deciding how kids play outside. “Playing in nature has many benefits for kids, like helping their health, growth, and happiness,” says Dankiw. She also notes that nature play can help kids control their feelings, improve their physical skills, and do better at learning.

But while parents agree that playing outside can also help kids understand and care about nature and educate them in a myriad of ways, they sometimes struggle with letting kids do messy activities, like playing with water or mud, or ones that may be a bit risky, like climbing.

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WELLSPRING / AUGUST 2023

However, experts disagree. Children need to learn to play freely without restrictions on cleanliness and even at times on riskiness. Of course, as parents we need to evaluate the level of safety, but it’s okay for a child to learn and fall along the way. Dr. Margarita Tsiros, a child expert from the university, says that teaching parents more about the value of nature play could help. She explains, “Understanding the problems adults have with nature play can help us come up with ways to make it more accepted. We can also change rules and practices to make nature play easier.”

In a passionate talk on the topic, Tsiros implored, “We must provide chances for kids to play in nature. To do this, we need parents and teachers on board.”

While muddy puddles, sticky hands, and sandy toes might not be fun to us parents, their benefits far outweigh the temporary mess.

It might be time to rethink our approach—and explore our own reluctance—toward nature play by embracing a bit of mess and perceived risk. During these last summer licks, we could allow them to explore, discover, and grow and become happier, healthier children.

(Source: ScienceDaily)

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UPDATES

Part

9

in a series

Demystified

Myth: It’s perfectly okay to get a nice suntan as long as you don’t get burned.

Fact: You may like your summer glow (we all do!), but let’s face it: tanning is not healthy. When skin is exposed to ultraviolet (UV) radiation, it produces more melanin, the pigment that causes tanning, as a protective response. This is a clear indication that the skin has been damaged. The World Health Organization (WHO) classifies UV radiation from the sun and tanning devices as a human carcinogen due to the overall damage it can cause. As the Skin Cancer Foundation notes, a tan, whether gotten on the beach, on a poolside chair, or through incidental exposure, is detrimental for skin health. Moreover, research shows that UV radiation accelerates skin aging, leading to premature wrinkles, age spots, and loss of skin elasticity. Therefore, a tan is not harmless; rather, it's an indicator of skin stress and damage. Be smart this summer and remember that while the beautiful tan won’t last, its effects can. Ample protection is the way to go.

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WELLSPRING / AV 5783

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FITNESS

CORTISOL 101

WHY TOO MUCH HIGH-INTENSITY EXERCISE ISN’T GOOD FOR YOU

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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WELLSPRING / AUGUST 2023

If you’ve been learning about health and wellbeing, you’ve certainly heard the word “cortisol.” Not sure exactly what it means or how it impacts the body? Let’s explore.

Cortisol, the hormone responsible for regulating changes in the body that happen in response to anxiety and tension, plays a role in managing the body’s fight-or-flight response. This “crisis management department” keeps our eyes wide open and our attention as focused as possible to save us from danger or harm. In a moment of crisis, other systems, such as digestion, take a back seat to allow the body to focus on the problem at hand.

Cortisol performs positive critical functions in the body as well. It aids in creating memories and helps us wake up each morning and feel alert throughout the day. It assists in managing inflammation levels, sodium and water retention levels, and blood sugar levels. It also plays a supporting role in the metabolism. Our cortisol levels are naturally high in the morning (10–20 micrograms), 4–10 micrograms at 4:00 p.m., and lowest in the evening (less than 5 micrograms), and we do experience a natural burst in the late afternoon, which helps get us through the rest of the day.

“Cortisol is secreted by the adrenal glands, which are little glands on top of your kidneys that look like hats,” explains Kecia Gaither, MD, MPH, FACOG. “Your cortisol levels naturally rise and fall throughout the day. For most people, cortisol spikes in the morning when [they] first wake up, lulls in the afternoon, and may spike again in the late evening.” You know that feeling you describe as a “second wind”? That’s your cortisol cycle doing its thing.

When hormonal levels are balanced, we feel calm and collected, alert and at peace. When they’re out of balance, we might experience various negative symptoms, including fatigue, insomnia, irregular cycles, increased appetite, problems with blood sugar regulation, weight gain, and increased inflammation, to name a few.

How is this exposé on cortisol related to fitness?

When we’re engaged in a strenuous workout, the brain sends a message for the gland to secrete more cortisol than is needed, because exercise puts the body under

stress. In fact, research suggests that moderate to high-intensity exercise may increase cortisol levels. Generally, that increase is seen as acute—which means it won’t have long-term effects. However, if we engage in endurance running or cycling, HIIT, weightlifting, bodybuilding or other high-intensity or endurance exercise more than once a day or several days a week, we run the risk of developing chronic high cortisol levels.

This can lead to several negative effects of varying degrees. In the long term, consistently elevated cortisol levels can lead to the health woes we’re working out in order to avoid: blood pressure, diabetes, weight gain (especially in the midsection), osteoporosis, and even fertility issues.

Chronically high cortisol levels can increase hormones like testosterone and subsequently estrogen, while also decreasing hormones like progesterone. This can cause disruptions in cycles, as well as acne.

But before we panic or cancel our gym membership, here’s something else we need to know. High cortisol levels don’t necessarily mean we have to stop working out altogether. “The solution is to adjust your workouts.

So instead of doing daily high intensity workouts, incorporate yoga and gentle exercise,” says Suzie Welsh, RN, an adjunct professor at Villanova University’s School of Nursing. “Exercise is obviously a very good-for-you thing if done at the right intensity, and the right amount. The goal is find balance in both your workout routine and your cortisol levels.”

To summarize, cortisol, the stress hormone, is commonly regarded as the evil chemical in all hormone-related health concerns. Cortisol in and of itself, however, is not harmful. It circulates throughout the body and is designed to be naturally released during stressful situations to help give us that extra pump of energy when, say, we’re running up a hill or late for the bus. Too much or too little of anything is usually not good, and the cortisol hormone is no exception. Too much intense exercise on a consistent basis can increase cortisol levels to higher than optimal amounts, resulting in the concerning symptoms mentioned above. The key is varying our workouts and listening to the body’s response to the stress we’re putting it under during our workouts. Less is sometimes more.

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ASK THE NUTRITIONIST

By Laura Shammah, MS, RDN

Q

Rich and Nutritious How can I ensure that my nursing baby is getting what she needs?

I’ve made healthier choices in my eating but as a nursing mother, I noticed that the milk texture has changed. I’m worried I’m doing something wrong. Can you explain what might be happening? Do I need to quit healthy eating for now? I certainly don’t want my diet to impair my baby’s health, but would also like to maintain a healthy diet for myself. What’s the right way to do so?

Thank you for raising this important question as it’s a good opportunity to explore the connection between a mother’s diet and the composition of her milk. Mother’s milk is the primary source of nutrition for newborns, and as you expressed in your question, it is natural to want to ensure it’s as nutritious as possible.

I’d like to preempt our discussion with an important disclaimer. While diet can influence the fat content of mother’s milk, according to research, it is certainly not the only factor to take into consideration. Many other variables contribute to fatty or less fatty milk, including time of day, how much time has elapsed since the last feeding, the duration of a single feed, frequency of the feedings, genetics, mother’s sleep, and even emotional temperament. Also, the milk produced at

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the beginning of a feed tends to be less fatty, while the “hindmilk” produced later in the feed is richer in fat.

That said, your diet can play a role in the fat content, especially if you’ve made a substantial change in your diet.

When a diet is overly restrictive and not customized for a nursing mother, it can impact the composition of mother’s milk. A significant change in specifically the fats of your diet can also impact the milk. Though there isn’t enough evidence to prove that the amount of fats in your diet directly impacts the fat content of your milk, you want to make sure you’re getting an adequate amount of healthy fats in your diet.

A healthy meal plan needs to include a balanced amount of healthy fats. Unhealthy fats, or trans and saturated fats, typically come from processed and fried foods. Too much of these fats can be harmful. These should be limited in your diet, whether you’re nursing or not.

On the other hand, healthy fats, such as unsaturated fats and omega-3 fatty acids, play vital roles in your diet and in your baby’s growth and development, particularly the brain and eyes. Sources of these healthy fats include fish (especially cold-water fish like salmon), avocados, nuts,

Avocado Oil 101 Avocado oil is a superfood in a balanced, lactation-friendly diet. Derived from the creamy fruit itself, this oil offers numerous health benefits, making it a staple for many health-conscious individuals, especially nursing mothers. Here’s why:

seeds, and olive oil.

So, how does this information relate to your situation? If your dietary changes include cutting down significantly on all fats, including the healthy variety, this could potentially impact the fat content of your milk.

While your milk is likely still providing essential nutrients to your baby regardless of its texture, incorporating a balance of healthy fats into your diet can help optimize the overall nutritional profile of the milk.

Keep in mind that while you’re nursing, your body has additional nutritional needs, and this is not an ideal time to follow a restrictive diet. Instead, focus on a balanced, nutritious diet that includes a variety of foods and likely additional meals.

This doesn’t mean you can’t work toward your weight loss goals during this time, but you should do so in a healthy and moderate manner. Speak with a dietitian to help devise a plan that caters to both your weight loss goals and the needs of your nursing baby.

1. Rich in healthy fats: Avocado oil is packed with monounsaturated fats, which are considered heart-healthy fats. These fats are not only good for Mom but are also essential for the baby’s developing brain and nervous system. Including a source of healthy fats like avocado oil in your diet can help ensure that your milk is nutritionally well-rounded.

2. High smoke point: Avocado oil has a high smoke point, which means it can be used for various cooking methods, including frying, roasting, and sautéing, without breaking down into harmful compounds.

3. Antioxidant properties: Avocado oil is rich in lutein, an antioxidant that benefits eye health and is vital for both moms and their growing infants.

While your baby will get lutein from your milk, adults can’t make lutein on their own, so they must get it from their diet.

4. Vitamin E content: A good source of vitamin E, avocado oil contributes to immune function and helps protect cells from damage caused by free radicals. Vitamin E can be passed through mother’s milk, supporting the baby’s developing immune system.

5. Easy to incorporate: Avocado oil has a mild flavor that makes it versatile and easy to incorporate into your diet. You can use it in cooking, as a salad dressing, or drizzled over cooked vegetables for an extra nutrient boost.

Tips: 🥑Avocado oil does not require refrigeration, but it should be stored in a cool, dark cupboard. 🥑Avocado oil makes an excellent base for salad dressings. Combine with vinegar or lemon juice, herbs, and spices for a nutritious and tasty dressing. 🥑For a healthier baked good, butter can be replaced with avocado oil in many recipes. 🥑Drizzle avocado oil over cooked vegetables, pasta, or even on toast. This not only adds flavor but also helps in the absorption of fat-soluble vitamins from your meal. 🥑Avocado oil isn’t just for eating—it’s rich in skin-nourishing vitamins and antioxidants. Use it as a natural moisturizer for dry skin.

Avocado oil is a worthy addition to a lactating mother’s diet. Its combination of healthy fats, high smoke point, and beneficial nutrients supports both mother’s and baby’s health during this crucial stage.

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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ALTERNATIVE VIEW

BY FAIGY SCHONFELD

INDIGESTION KNOW THAT UNCOMFORTABLE FEELING YOU GET WHEN YOU’VE JUST POLISHED OFF A HANDSOME MEAL, THE KIND THAT HAS YOU SOLEMNLY DECLARING THAT YOU’LL NEVER OVERINDULGE AGAIN? IT COMES WITH A BLOATED STOMACH, A BALLOON-LIKE SENSATION JUST BENEATH THE CHEST, HEAVINESS, CRAMPS, OR SOMETIMES ALL OF THE ABOVE. IN ONE WORD, IT’S INDIGESTION. ALTHOUGH SCIENTISTS ARE CONSTANTLY SEEKING MIRACLE CURES FOR ALL KINDS OF ILLS, THE MOST POWERFUL REMEDIES ARE CONSISTENTLY FOUND IN HASHEM’S GLORIOUS NATURE. PLUS, THEY TEND TO BE SAFER AND MORE ACCESSIBLE. CRAMPS BEGONE!

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WHAT CAUSES IT? Indigestion can come about as a result of any number of things, such as drinking too much caffeine or alcohol, eating fried foods, or underlying conditions like celiac disease and gastritis. A lot of nutrition-oriented doctors believe it’s not excess stomach acid that’s the main culprit behind indigestion, but the opposite: a low amount of acid.

DO DRUGS WORK? Surprise, surprise. According to many experts, commonly used drugs for indigestion actually make matters worse. Acid-blocking drugs work by blocking a crucial digestive process: the secretion of hydrochloric acid in the stomach. This means low stomach acid, which means overgrowth of bacteria, which means food not properly digested—and that means indigestion. On top of that, these drugs also end up blocking the food that was eaten from being digested properly, often leading to nausea, diarrhea, and constipation.

A BETTER WAY If you’re dealing with chronic indigestion, you may want to try shifting the focus from blocking the digestive process to actually aiding digestion. Before you get to what you’re eating, first take a look at how you’re eating. Start with a calm eating environment: no rehashing or fretting over stressful events. Better yet, curb the yapping altogether—it interferes with the enzymes and beneficial bacteria from the saliva needed for digestion. Also, cramming too much into the mouth and swallowing after just two or three chews overwhelms the digestive function at its start.

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ALTERNATIVE VIEW

MEAL HABITS Try steering clear of cold drinks while eating; keep liquids at room temperature (not cooler). Limit drinking during meals altogether.

Some foods are digested faster than others, so you don’t want to eat them just after you’ve had slower-digesting foods as they will mix, which can lead to fermentation, which can lead to indigestion. Slowest to digest are animal products, especially meats, followed by complex carbohydrates, such as whole grains. After that comes simple carbs, refined grains, and then fruits, which are digested the quickest.

Same goes for processed carbs or other sugary stuff.

DIET Okay, so we want less sugar. And less refined carbs. Which means we want something better, like a nice balance of gut flora. If you must use antibiotics, consider taking heavy doses of probiotics.

Now for the good part, say yes to fermented foods!

They contain naturally produced probiotic bacteria, which are amazing for your gut. Think sauerkraut, miso, kimchi, pickles, fresh sourdough bread (free of bromine and preservatives). Supplement with probiotics and digestive enzyme supplements as needed.

Fresh fruit smoothie may just be your new best friend. Loaded with nutrients, they can help cure heartburn while cleaning the intestines, aiding digestion, eliminating toxins, and soothing the intestinal lining. If you’re experiencing abdominal pain, try one or more of the following fruit smoothie combos.

To prepare these juices, chop the fruit/veggie, add water, and blend. No sugar added!

• Apple, cucumber, and lettuce • Lettuce and orange • Celery and red grape • Celery, ginger, and pear • Aloe vera, orange, and spinach • Broccoli and papaya • Mint and pineapple

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REMEDIES When trying to tackle indigestion, ginger is a goodie, unsurprisingly. Cut fresh ginger into small slices and sprinkle with salt. Chew the slices as often as you can during the day. (Or add them to your foods!) Another way to do ginger is to grate it and mix a teaspoon with a teaspoon of lime juice (some recommend adding black pepper to the mix). The ginger-lime remedy should be done twice a day after a meal. Also, try blending a piece of fresh ginger to extract its juice. Mix the extracted juice with a glass of warm water and a bit of sugar; try drinking this for stomach pain relief.

(Ginger shouldn’t be given to children under two years, and expectant women should take no more than one gram of ginger per day.)

Aloe vera juice—unadulterated, unsweetened, non-irradiated—is a wonderful remedy to have on hand for digestive problems and for so much more.

Kind of like a miracle plant juice, it’s anti-inflammatory, antiviral, antioxidant, and anti-cancer.

Apple cider vinegar makes it to this list too. It can relieve heartburn, upset stomach, flatulence, and cramps. Combine two tablespoons of apple cider vinegar with two cups warm water and a pinch of baking soda. Stir to dissolve and drink up right away! (You can add a dollop of honey if you’d like.)

Fennel seeds provide an easy way to facilitate good digestion—just chew some after eating.

These are offered in Indian restaurants as a kind of after-dinner mint. Fennel tea is a good option as well.

Coconut water is loaded with tannins, which have antibacterial properties and can soothe the inflamed stomach lining that’s often behind bloating, nausea, or loss of appetite. Added to that, the soluble fiber in coconut water can relieve constipation, while offering hydration in the case of diarrhea.

Next time there’s stomach trouble brewing, try this great drink: Thoroughly blend one cup apple cider vinegar and one cup raw honey (rich in vitamins, minerals, and enzymes) with ten cloves freshly minced garlic (high in anti-inflammatory allicin), then pour into a glass jar and refrigerate.

Take two tablespoons of the mixture first thing in the morning (mixing it with a bit of water or apple juice is okay). For maximum potency, use within five days.

TEAS Other herbs (or herbal teas) commonly used to soothe indigestion include chamomile, which offers broad-spectrum digestive relief as it’s both an anti-inflammatory and an anti-spasmodic (relaxing the gut); peppermint, also an antispasmodic, actually prescribed by some doctors as treatment for IBS; and cardamom, which relieves stomach trouble and flatulence. (Cardamom pods should be crushed before steeping.)

Have a glass of aniseed tea! Two of them, every day,

to be precise. It’s great for soothing all sorts of tummy trouble—stomachaches, bloating, cramps, and flatulence. Allow the tea to steep for five minutes in boiling water.

Since we’re talking teas, try a glass of calendula tea to ease menstrual cramps or address irregular menstruation. Calendula boasts quercetin and flavonoids, which promote blood flow and have powerful analgesic properties.

BEFORE YOU TAKE NOTE OF WHAT YOU’RE EATING, FIRST TAKE A LOOK AT HOW YOU’RE EATING. START WITH A CALM EATING ENVIRONMENT: NO REHASHING OR FRETTING OVER STRESSFUL EVENTS.

ACUPRESSURE Knowing that we have a little trick up our sleeve when the stomach complains is so relieving, which is why I’m including these acupressure tips. Do a good body stretch, then try stimulating these spots to ease symptoms:

pain, and vomiting.

• The point on top of the crease of your elbow—good for diarrhea, constipation, and abdominal pain.

• The point located on the outer edge of the leg, three “fingers” below the knee—for bloating, gas, enteritis, nausea, and ulcer.

• The point located on the inner side of the foot, four “fingers” away from the big toe—for indigestion, nausea, and abdominal pain.

• The point located in the webbing between the big and second toes—for abdominal pain, nausea, and vomiting.

• The point located three “fingers” above the crease of the wrist, near the middle of the arm by the palm side of the hand—for anxiety, indigestion, abdominal

• The point located halfway between the breastbone and the navel, by the midline of the body—for heartburn and indigestion.

• The point located three “fingers” above the inner ankle bone—for lower abdominal problems such as colitis and flatulence.

• The point located in the webbing between your index finger and thumb—for constipation, diarrhea, and boosting overall intestinal function.

Handy tricks aside, the very best tip is to ask Hashem to send all tummy troubles out to sea.

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

Mosquito Repellants

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!

Two of my children are practically bug magnets. During the summer season, we’re busy treating bites all day.

Are there any effective ways to repel these bugs? I’m getting itchy just thinking about them.

My sympathies! I was always that kid. I used to suffer from bites all the time. Mosquitoes are just attracted to me. I then got a special blue light from the brand Veyofly, which acts as an insect killer. It really works! Since I installed it next to my bed, I haven’t gotten any bites when I’m asleep.

- Rochel S. 30

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I make my own natural bug repellant spray that really wards off insects. In a spray bottle, put a few drops of Purification essential oil and water. Spray it generously on your skin and clothing. It works like magic for us. Here’s another interesting tip: try to feed your kids lots of garlic.

The garlic seeps into the skin and gives off a subtle smell that repels mosquitoes (and not people, so no worries).

- Gittie Lefkowitz, Monsey

Vinegar is a natural bug repellent. I started adding vinegar to my washing and I’ve seen a pronounced difference with my kids’ bites. An added bonus is that vinegar serves as a color catcher and white brightener for clothing. I also heard of placing a cup of vinegar next to the child (especially at night), which helps repel bugs.

Old-fashioned bug repellant sprays work the best for us. I just spray them where my children play or sleep and the mosquitoes get away instantly.

- T. Flohr

In my experience, I’ve found that not much can be done to prevent bites when the kids are outside. None of the insect repellent sprays, bracelets, clothing, and whatnot worked for us. However, it’s the mosquitoes inside the home that cause far worse damage. The doors are open more during the summer season, and all you need is one mosquito to fly into your children’s room for them to wake up bitten all over. To help on that end, put screens on all doors and windows, and keep them closed as much as possible.

- R. Kaufman

I found quite a few essential oils helpful for preventing mosquitoes. Citronella oil works best, but if you don’t have it, you can try peppermint, clover, or cinnamon. I either dilute them in a spray and spray the area or put a few drops of them in my home diffusers. They really ward off mosquitoes. As for the actual bites, try dabbing vinegar on them as soon as you notice them. There’s also the great Bug Bite Thing, available on Amazon or on their own site. It’s unbelievable. It really suctions the insect venom, which greatly reduces the itching and swelling. It works great on any bite, including bee bites.

- Chaya Braun

Are you sure those spots on your children’s skin are mosquito bites? I was getting so exasperated with one of my children’s constant bites. She would wake up covered in so many bites and itch them all day until someone mentioned that they might be bedbug bites—not mosquito bites. The biggest differentiator is that bedbug bites usually appear in a cluster of at least three bites and often in a distinct pattern. Mosquito bites, on the other hand, are generally isolated and appear on random spots on the skin that aren’t covered by clothing. If bedbugs are the culprit, call an exterminator or try to get rid of them yourself by washing the linen on a very hot cycle with bleach.

- Bracha Schwarts, Kew Garden Hills

You’ve probably heard about bug repellant bracelets. Most people claim they don’t work, but I’ve found the ones we use, especially from the Cliganic brand, to be extremely effective. Do your due research before making your purchase.

I love that the oils are natural and powered by citronella, geranium, and lemongrass essential oil.

Cliganic has an entire line of different mosquito repellant options, but I only tried the bracelets.

I hope you and your children have a smooth and itch-free summer!

- Bassie T., Monticello

Next Up: My son is a conscientious student, and he loves to learn. He would be thriving at school each day if not for the 45-minute ride to and from school. He gets nauseous on the bus, feels bored, and can’t stand the smell. He comes to school already worn out from the ride, and gets home supercranky. What can I do to alleviate the motion sickness and general distress for him?

Want to share what worked for you with a fellow Wellspring Community member?

Send your response to info@wellspringmagazine.com.

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

- B. Brodt, Lakewood

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COVER FEATURE

Rise and

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d

Thrive A guide to winning your

morning—and your day

By Esther Retek

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COVER FEATURE

For some of us, the ultimate perk during the summer weeks is the calmer mornings. Whether or not we have a regular schedule, the rigidity of our usual routine gives way to the season’s more lenient pace.

And if we’re lucky to spend our weeks outdoors, these mornings are practically magical. The summer dew on the grass, the cool breeze regardless of the day’s temperature, and the enchanting bird symphony are enough to make morning the ideal part of the day.

What if we could learn to tap into the secret of the early morning hours too? What if we could harness the summer’s early morning splendor and make it a part of our everyday routine, no matter the season?

What if we could adopt an early morning routine that could have a profound impact on our productivity, mood, and overall wellbeing?

Let’s open the shades to the world of early risers. Let’s take a look at the purported benefits of waking up with the sun, the experiences of ordinary people who have made the switch, and the tips to consider when contemplating resetting your own alarm clock.

Whether you’re a curious skeptic, a hopeful convert, or a committed early bird looking to optimize your mornings, there’s lots to explore.

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The Early Bird Does Get the Worm “Early to bed, early to rise, makes a person healthy, wealthy, and wise,” goes Benjamin Franklin’s famous aphorism. Its rhythm is certainly smooth, but does this statement hold any real meaning?

Yes, is the consensus. The early morning hours are indeed rich with potential that’s unmatched with any other time of day.

Many productive individuals start their day as early as 3:00 a.m. Challenge yourself to think of ten people you admire, and chances are that most of them wake up early.

From a ruchniyus perspective, it’s easy for us to understand why. Numerous sources, including the Kaf Chaim, note that the Torah learning and tefillah during early morning hours are exponentially more effective and powerful than during later hours. In Yiddishkeit, where concepts like zerizus and overcoming laziness are extolled, an early start enables us to maximize our days and utilize every moment for its intended purpose.

Now, for some evidence-based backing too. Harvard biologist Christoph Randler performed a study that showed early risers to be more proactive and better problem-solvers. “When it comes to business success, morning people hold the important cards,” he says.

Early mornings connote crisp air, bird ballads, and a world at peace. But this time of day offers so much more than just serenity. “These early morning hours set the tone for my day,” says Ruchy, who’s been waking up at 5:00 a.m. for over two decades. “By the time most people wake up, I’ve already davened, done twenty minutes of exercise, had my coffee, unloaded the dishwasher, thrown in a load of laundry, and even started supper prep. These are my best hours, and I get so much done.”

Indeed, productivity is a significant benefit to early morning hours. According to research, morning people tend to hold higher-level positions because of their productivity. Although some people get their creative flows at night, the motivation and thus productivity is higher in the

morning. The feeling of having the entire day to conquer pushes a person, and early morning people tap into those powers.

“My early mornings happened organically. I never resolved to wake up at 5:00, but it somehow evolved. I just realized that every hour in the morning is like two or three in the afternoon. Any work that requires more concentration and effort I leave for my two working hours before 9:00 a.m.,” shares Dovid, a CEO of a large company who wakes up every morning at 5:30 a.m.

We usually associate morning larks with healthier lifestyle habits—and for good reason.

According to a study reported in Scandinavian Journal of Medicine and Science in Sports, night owls had between 60–90 minutes less physical activity throughout the day than their morning counterparts.

With regard to our health—both physical and mental— there seems to be even more evidence piled up. A study

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COVER FEATURE

from the University of Toronto found that those who woke up before 7:00 a.m. reported being 25 percent happier.

One study from the Journal of Psychiatric Research found that early risers were up to 27 percent less likely to develop depression, and Science Daily found that night owls were twice as likely to suffer from depression because their bodies aren’t in sync with the natural daylight. Could this be what Benjamin Franklin meant by “healthy”?

Another study, published in Obesity Society, found that food choices are less calculated for night owls. When working at night, their energy levels can fluctuate wildly. To stay up and running, the body requires more fuel, which often leads to unhealthy snacking or drinking. On the other hand, morning larks are usually motivated to fuel their day with a healthy meal and have the time to prepare a proper breakfast as opposed to grabbing something with little nutrition. “Since I’m up from 5:00, I’m ready to eat a proper breakfast by 7:30. And I do. I eat breakfast with my children in the morning, which makes the whole breakfast meal a beautiful and cherished one,” Ruchy shares proudly.

An older study, published in 1994 by Society for the Study of Addiction, found that those with evening work schedules consumed more alcohol than those with morning work schedules. According to data from the Finnish Twin Cohort of 676 adults, nighttime people are much more likely to smoke, less likely to quit, and more likely to develop nicotine dependence than morning people. While these studies aren’t labeling night owls in any way as “bad,” they do suggest that bad habits tend to develop at night.

In addition to the aforementioned studies, being an early riser tends to work better in modern society, which probably plays a role in increased happiness and decreased stress.

In general, society runs on a clock. Stores and businesses operate during daytime hours; most people are expected to clock in around 8:00 or 9:00 a.m. for work. If you are a night owl, you misalign yourself with the “societal clock.”

Convinced?

So why is it still so hard for us to avoid the snooze button? Why do we commit yearly to making the change and waking up earlier only to go through another year of hectic mornings?

Wake-Up Call You’ve probably noticed that most children start the day feeling well-rested and excited. There is something so refreshing and infectious about their morning energy. When did we lose that morning enthusiasm?

Rav Noach Weinberg zt”l discusses this concept in his 48 Ways to Wisdom, under Way #19: Bi-miyut shayna, minimize sleep: “If life is a bore, you feel more like sleeping. Someone 36

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who loves life doesn’t want to go to sleep at night. He just keeps on going until he falls asleep—then jumps out of bed the next morning like a lion. Children are a perfect example. From the moment a baby opens his eyes, he’s up like a shot. ‘Another day…new adventures…so much to discover…so much to experience…waaaah!!! Take me out of my crib!’” As Rav Weinberg explains so eloquently, “Why do adults often crave sleep? Responsibilities weigh us down.

We want to crawl into bed and hide under the sheets just to get a breather.”

"I never resolved to wake up at 5:00, but it somehow evolved. I just realized that every hour in the morning is like two or three in the afternoon."

It’s not the number of hours we sleep that gives us the energy; it’s our passion for life, our eagerness to embrace every day. “The struggle against drowsiness and fatigue is the struggle for meaning,” concludes Rav Weinberg.

How do we combat that? By giving our days a why, especially by giving our early mornings a really strong why—a reason that will be compelling enough to urge us out of bed even if we feel like snoozing the clock. In his bestselling book The Miracle Morning, Hal Elrod presents this as the most important step before adopting a morning routine.

Chana Leeba, mother of a large family who wakes up at 5:30 every morning, also expresses this sentiment. “I was in a hectic stage in my life with four little kids under the age of five, and I decided to attend a short parenting class to get some encouragement and insight. The lecturer was discussing the importance of calm mornings, and that’s when it hit me. My mornings were completely dysfunctional. I went to sleep late, got annoyed with every child who woke up early, and then dragged myself out of bed at

the last minute when the fighting reached decibels I simply couldn’t ignore. Of course, with such a morning, the day couldn’t be too smooth. I’d arrive at work exhausted, come home without having done any morning prep, and once again be overwhelmed when the children came home. I remember walking home and resolving to turn my mornings around. I was never the early bird type, but I was desperate to try anything to change my mornings and subsequent days. I so badly wanted my mornings to be better.

I saw that as the key to a smooth and calm day. The first few days were terribly hard, but every time I was about to press snooze, I’d see myself as a calm, collected mother and that desire prevailed.” This was her why, and this is what pushed her to go beyond her comfort zone and try early mornings.

If the image of a calm mother isn’t compelling enough for you, perhaps the goal of productivity will do the trick.

Maybe it’s the thought of starting your day on an active note as opposed to being passively led into it. What about the thought of davening for a few minutes? Or a few minutes of filling yourself up before you can give to your family?

While Dovid admits it’s productivity that drives him, he adds, “The early morning isn’t just about ticking tasks off your to-do list or gaining a head-start on the day. It’s a magical, golden time where I can find pockets of quiet in a noisy world, a tranquil space for me to be with myself. This is what I truly like about those mornings.”

Although Ruchy admits her love for early morning is partly inherited, she still had to push herself at times to stay committed to this routine. “My mother is my role model in this area. I simply loved my mornings as a child.

I would wake up to a calm, collected mother. I never understood all this rush-morning talk. Whenever I feel like changing my schedule, I just think of my mother,” she says.

Morning Makeover Once you have a why, you’re ready and able to conquer the mornings.

Becoming an early morning person has been a lifelong dream of mine, and writing this article was the perfect impetus to give it a shot. Trust me, making the leap is difficult. Becoming an early morning person isn’t an overnight task, but rather, a process that involves creating and following a consistent routine. If you’d like to join me on this journey, here’s a step-by-step guide that has helped me and many others make the change.

Determine Your Ideal Wake-Up Time Calculate the time you want before the children wake up, the rush begins, or you need to be at work. Do you

want to daven, exercise, journal, meditate, prepare supper, clean the house? Calculate all that and determine the ideal wake-up time. If you have consistent night obligations (such as working at night, etc.) that prevent you from going to sleep whenever you want, you may want to work backward. Determine the earliest time you can go to sleep and set your morning time according to that.

Understand Your Sleep Needs Before changing your waking time, it’s crucial to understand your sleep needs. Most adults require seven hours of sleep. Cambridge University studied the sleep patterns of half a million people aged 38–73. Those who got seven hours of sleep had the healthiest brains with the best cognitive performance and mental health, and lower levels of depression and anxiety. However, there are people who need that extra half hour and those who can make do with just six or even less hours of sleep. Avoid making a drastic change all at once. Instead, start by waking up just thirty minutes earlier than usual for one week. Once you’ve adjusted to this new time, move your wake-up time another thirty minutes earlier. Continue this gradual adjustment until you reach your desired wake-up time.

Consistency Is Key Aim for a consistent bedtime—which can help regulate your body’s clock and aid in falling asleep—and more importantly, for a consistent wake-up time. Your wake-up time needs to be set in stone. In the book, The Early Bird Challenge, the author advises, “Give yourself thirty minutes of wiggle time for your bedtime since getting to bed at the same moment does not always happen. However, don’t you dare touch that wake-up time!” You want to wake up actively and not passively. Ruchy also admits that although she can find herself going to bed a little later than usual, she rarely changes her wake-up time.

Establish a Nighttime Routine A pre-bed routine signals to your body that it’s time to wind down and go to sleep. For the first few days you can set an alarm an hour before your bedtime to remind you that it’s time to wind down. “For me, my night starts at 9:30. I like to unwind a half hour before getting to bed,” says Dovid.

Create a Morning Ritual Having a desirable morning ritual makes the prospect of waking up early more enticing. Think of 3–5 things you want to accomplish in those early morning hours and write them down in the order you will do them. Be intentional

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about your morning. Says The Early Bird Challenge, “A key to being active and not passive is that once you wake up, you should already know what you are going to do so that there is nothing to be idle about.”

Break the Snooze Button Do that figuratively if you’re using some other device.

The snooze button is your enemy. Here’s a little secret: It’s normal to feel groggy and tired when you wake up early. Even those people who preach morning routines don’t jump out of bed, throw off their covers, and run for their morning teas and meditations. When you wake up, especially if you use an alarm, your sleep cycle is interrupted, and you won’t feel great about that. Here’s another piece of advice though. No one ever woke up feeling groggy, hit the snooze button for another eight minutes, and then woke up feeling all refreshed and energized. “By dozing off for those extra minutes, we’re preparing our bodies for another sleep cycle, which is then quickly interrupted—causing us to feel fatigued for the rest of the day that lies ahead,” sleep expert Neil Robinson said in an interview with The Independent.

So how do you get up? Push yourself. Be strong. “A cozy body has difficulty getting up in the morning. Just throwing off the covers can rouse you out of bed,” writes Rav Noach Weinberg.

Tell yourself a mantra of sorts, such as this one, suggested in The Early Bird Challenge: “I am getting out of bed right now. I will not feel better after ten more minutes of sleep. I am strong. I am excited to start the day, etc.”

Sunrise Struggles Is this early morning philosophy sounding too chirpy (excuse the pun) to your ears? You’re right, early mornings are not a lifestyle everyone can embrace, and even those who do must be flexible with fluctuating schedules throughout the year. In our blessed lives, we have simchos to attend, late-night Yom Tov and Shabbos meals, and babies who keep us awake at night. How do people juggle it all?

“Waking up early every single day can be a challenge at times, but the good thing is that if you are generally consistent about wake-up, you can swing back to routine easily. I try to enjoy simchos and late-night meals by remembering that our goal is not to be rigid, but rather to enjoy every moment and be mindful of those special experiences. Yom Tov season is especially difficult. However, 38

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instead of changing my wake-up time, I try to stick to my morning schedule and take one or two power naps during the day. These short naps, twenty minutes at most—I set a timer—give me much-needed energy to continue with the day,” says Tehillah, who’s been making early mornings a priority for the last three years.

Rav Noach Weinberg would also encourage power naps.

“The best way to take advantage of sleep’s recuperative powers is by napping. When you find yourself stymied, take a twenty-minute nap. Any longer than that and it’s a struggle to regain momentum.”

Chava Leeba also emphasizes that flexibility is key. “As Yidden, there are so many days and nights that we need to step out of routine. I give myself at least six months after giving birth to get back into my morning schedule. My general rule of thumb is that once my babies wake up just one or two times during the night, I’m ready to get back into routine. With simchos, unless it’s a close relative, I try to go earlier and get home on time. In the beginning, I felt like I was missing out when I left early, but I decided my morning routine was more important to me and my feelings quickly changed.

“Of course, if it’s a close family event, I make the effort to stay as long as I need to. Even though it can be hard, I know it’s the right thing to do, and I do so happily. I like to think of the story that’s told about Rav Yosef Shalom Elyashiv zt”l and Rav Shlomo Zalman Auerbach zt”l when they celebrated the marriage of their children. At one point, Rav Shlomo Zalman noticed Rav Elyashiv putting on his coat, getting ready to leave. Rav Elyashiv explained that he needed to leave in order to get up at his usual 2:00 a.m. wake-up time to start learning. Rav Shlomo Zalman responded that he believed this instance was an exception and asked him to stay until the end of the wedding. Rav Elyashiv obliged and accepted his ruling. Everything needs to be balanced.”

When one spouse is on board and the other isn’t, making early mornings a priority is certainly more challenging— but still doable. “The real struggle is that my husband is a night owl. And though I never tried coaxing him into becoming an early bird, I think that even if he wanted to, it wouldn’t work. That was and is the biggest hurdle to my early mornings, but with lots of years behind us, we’ve figured it out,” says Ruchy.

As with everything, rising early in the morning might be a challenge, but the reward is a day well started because seizing your morning is seizing your day. I’m inviting you to join me on this adventure. Is your alarm clock set?

The Morning Routine Checklist Implementing a morning routine can set a positive tone for the rest of your day. However, it’s important to establish habits that genuinely serve you and align with your individual needs and lifestyle. Here are some dos and don’ts to consider when setting your morning routine:

• Do wake up consistently.

• Do start your day with a glass of water to replenish any fluids lost overnight and kick-start your metabolism.

• Do talk to Hashem in some way during these quiet hours.

• Do move your body to help wake you up and boost your mood.

• Do eat a nutritious breakfast.

• Do include some self-care time, such as journaling, meditating, or drinking a coffee in your favorite spot.

• Do prepare for the morning rush that’s inevitable when the children wake up.

• Do expose yourself to the most sunlight you can.

• Don’t hit snooze; you want to be active when you wake up and not passive.

• Don’t skip breakfast; even if you’re not very hungry, try to eat something small.

• Don’t check your phone or computer immediately.

• Don’t be too rigid; it’s great to have a routine, but flexibility is key. Some mornings might not go as planned, and that’s okay.

• Don’t mock those who wake up later than you do.

Remember, the goal of a morning routine is to start your day on a positive note. Make sure whatever you include in your routine serves that purpose and feels right for you.

The Human Factor Aiming for an earlier wake-up time is certainly a worthy endeavor, and those of us who’ve gotten a taste of that experience just want more of it, every morning. Still, as humans, there’s no denying that pulling ourselves out of bed at an early hour comes with its fair share of struggle. While the battle can get easier, as is discussed in the article, it’s important to face our human heaviness, as the Ramchal describes it in his chapter on alacrity in Mesillas Yesharim, and to recognize that some parts of us are here to stay.

In order to overcome this morning heaviness as much as possible, we’re best off making the sleep experience least comfortable once our ideal wakeup time has arrived. Rav Elyashiv zt"l, the paragon of alacrity especially at 2 a.m.—even at 100 years old—took pains to ensure that he wouldn’t falter in this area. When he awoke each morning, he would immediately roll up his blanket and toss it to the far end of the bed, to eliminate the temptation to remain in bed for another few minutes. This venerable sage understood well how fiercely one must combat our natural tendency for sluggishness, without letup.

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Lark or Owl? In a world that glorifies early birds, how does it feel to be a night owl? What if you really don’t perform well in the morning? What if the nights get your creative juices flowing and you’re a lot more productive as the world goes to sleep? While there are many factors that can contribute to a preference for the night hours, the biggest factor is your chronotype.

•Wake up and go to bed two to three hours earlier than normal.

Your chronotype is essentially your body’s natural inclination when it comes to sleep and wake times.

It’s the basic reason some people naturally wake up at dawn while others hit their stride closer to midnight. Recent research has even traced 12–42 percent of a person’s chronotype back to genetics, so if you’re a night owl, you can thank your parents for that!

•Adjust their meals so they had breakfast immediately after waking up, ate lunch at the same time daily, and refrained from eating dinner after 7:00 p.m.

Here are some questions you can ask yourself.

• When you envision your dream vacation, when do you see yourself going to sleep and waking up?

•When do you feel most productive?

•You’re invited to a party that starts at 10:00 p.m.

How do you feel?

•If you had to choose the best time for exercise, when would it be?

•You have to undertake an intensive two-hour activity. If you had total freedom to plan your schedule, when would you set this activity?

According to your answers, it will be easy for you to assess whether you’re a lark or owl. However, being predisposed to morning or night doesn’t mean you can’t change your routine at will. As we mentioned above, to an extent, morning people have the edge because of societal routines. Says Dr. Till Roenneberg, a professor of chronobiology, while we can’t change our chronotypes at will, they can shift over the course of our lives both because of circumstances and conscious effort. For instance, teenagers and young adults tend to be more night-owlish, while older adults tend to be more larkish. If you want to become more of a morning person, you can focus on changing the 50 percent of what causes your chronotype (environment, habits, etc.).

In one study, cited by the Sleep Foundation, night owls were able to shift their sleep cycle forward by as much as two hours through a handful of ordinary lifestyle changes. Over a period of three weeks, those with late chronotypes were instructed to do the following: 40

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•Closely maintain this sleep schedule, even on days off from work or school.

•Get as much outdoor light as possible during the morning, and limit their light exposure at night.

•Avoid coffee after 3:00 p.m., refrain from napping after 4:00 p.m., and reschedule exercise for the morning instead of the afternoon or evening.

With these lifestyle changes alone, night owls in the study were able to perform better in the morning.

Moreover, they felt less depressed and less stressed.

Still, although you may want to work on some changes so that you function better in the morning, for those of us hardwired as night owls, it may be better to embrace our chronotype and simply work with our nature.

“I’ve been married for fifteen years and yes, I’m a bona fide night owl. I used to stress about waking up early. I thought that as a mother I needed to be chirpy and energetic in the mornings. I thought the ideal mother has fresh pancakes ready, tells breakfast stories, and gives early morning cuddles. I was so disciplined. At one point, I was committed to waking up at 6:00, going for a brisk early morning walk, and having my cup of coffee before my children were up. But it crashed. I’d feel nauseous and lightheaded all morning and barely get things done. At night I’d be too tired to think straight or do anything. After two months of this schedule, I realized it just wasn’t for me,” shares Nechama, mother of six and still juggling a job.

“Once I learned about chronotypes, I realized I could work with my body, not against it. Now, I prepare as much as I can the night before. Lunchboxes are packed, outfits are laid out, and my to-do list is made. My kids learned to play quietly and eat breakfast themselves— which of course means a mess! Then, when I wake up, I can focus on getting myself and the kids ready quickly.”

Like Nechama, whether you’re an early lark or a night owl, the key is to find a routine that works with your natural rhythm. Nechama shares her top tips for a smoother morning for all you fellow owls out there: 1. Plan ahead: The night before, make a list of what

needs to be done in the morning.

This will prevent you from forgetting important tasks when you’re still waking up.

2. Prepare: Get ready anything you can the night before. This might be choosing your outfit, preparing lunch, or gathering everything you need for the day.

3. Create a night routine: While morning routines are all the hype, if you’re a night owl, make the most of your time by creating a proper night routine.

4. Stay consistent: Aim for a consistent bedtime and wake-up time— even if your bedtime is in the a.m. hours—and stick to it. The last thing you want to do is constantly confuse your body’s internal clock.

5. Be kind to yourself: Remember, being a night owl isn’t a bad thing.

Don’t put too much pressure on yourself to become an early bird if it doesn’t feel natural to you.

6. Eat a proper breakfast: Many night owls start their day with a poor breakfast choice, which quickly leads to a bad eating cycle. It might be hard if you’re running so late, but preparing nutritious meals in advance can make all the difference.

7. Work out: When your “night” begins (night owls, you know what that means!) try to stop for 15–20 minutes for some exercise. This will help you feel refreshed and productive even though your day is almost behind you.

Most importantly, work with your body and not against it. So, whether you’re a lark, owl, or somewhere in between, what matters is finding a routine that feels natural, allows you to meet your commitments, and helps you live your healthiest, happiest life.

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A KERNEL OF TRUTH WHAT’S IN THE WHEAT KERNEL FOR ME?

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What’s in a wheat kernel?

You’re likely aware of the fact that white flour is ground without the hull, the part that is good for your health.

Your mother or teacher may have told you that eating whole wheat flour will make you grow taller, learn better, and feel more satiated. Chances are that you even know what the wheat germ, which contains the healthy properties of the wheat, is. Let’s continue discussing what’s in our flour by focusing on the wheat kernel.

by adding the bran.

The Germ is the highly nutritious nucleus in the center of the kernel, which holds has the potential to sprout and create a new wheat plant.

This component is only about 2.5% of the entire kernel weight, yet it contains many B vitamins, some proteins,

By the late 1800s, when milling technology had advanced to the point where the wheat germ and bran were able to be easily and cost-effectively removed from the whole grain, refined flour became the standard form of flour used in bakeries and households around the world.

Unfortunately, this development led to the stripping of much of the nutritional value from household staples like bread, cereal, and cookies.

The Bran, the Germ, and the Endosperm The Bran is the darker brown muti-layered outer shell of the wheat kernel, which is visible when you look at a stalk of wheat growing. This husk comprises about 14.5% of the kernel weight. Including the bran in the baked goods we eat provides us with sought-after B vitamins (thiamin, riboflavin, niacin and folic acid), important antioxidants, as well as fiber.

White flour that is milled without the wheat bran is lighter, fluffier, and also severely lacking in the nutrients which are naturally part of wheat. This wheat bran is sometimes sold separately, so you can create a healthier version of the traditional white flour

benefits, the wheat germ reduces the shelf life of flour, making it an instant enemy of flour millers and sellers.

This drawback led to the idea of millers sometimes removing the wheat germ from the kernel prior to milling the grain, creating a lighter, whiter flour which lasts a lot longer than its whole grain counterpart.

minerals, and healthy fats. The wheat germ is often milled out separately and sold as an oily flake which can be used to enrich breads, cereals, and snacks.

Despite its amazing nutritional

The Endosperm is the remaining majority of the wheat kernel and provides food and energy for the wheat plant to grow by absorbing water and nutrients from the ground below and the sunlight above.

This part is largely starchy carbohydrates, but also contains some proteins and small amounts of vitamins and minerals.

Refinement and Enrichment Refined flour, which is the typical white flour seen on the supermarket shelves today, is created by milling the

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endosperm without including the kernels’ bran and germ. Doing this means foregoing around 25% of the protein in the original wheat kernel, and significantly reducing the amounts of at least seventeen nutrients available in the whole grain. When some of the vitamins and minerals are added back into the flour during the production process in an effort to provide some nutritional value to the end product, it is referred to as enrichment.

What about the Gluten?

Often known as the bad guy in flour, gluten is a general term for the mixture of proteins found in grains like wheat, rye, and barley. Gluten

is the component which acts like the binder, holding food together and adding a stretchy quality to products made with wheat flour. Some of the proteins in gluten, though, are difficult for the body to digest. The level of difficulty will depend on each person’s body, and therefore, some are more gluten-sensitive than others.

Coeliac disease, an intestinal disorder in which an autoimmune response is caused in response to gluten products, forces individuals to completely refrain from eating any gluten containing grain products.

Whole Grains and You Based on the excellent nutritional

value of the wheat germ and bran, choosing whole grains means giving your body vegetable proteins, fibers, healthy fats, as well as magnesium, zinc, thiamin, folate, potassium and phosphorus. These and other properties of the whole wheat kernel were designed by Hashem to naturally provide us with vitality, immunity, and the ability to maintain healthy weight levels.

Take advantage of the whole grain options available to eat foods that are better for you. By reading food labels carefully and understanding what is inside the product you are buying you can make the right choices for yourself and your family.

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BAKING TIPS • Refrain from baking with cold water or flour.

• When making a yeast dough, let the dough rise until the size has doubled, even if an hour hasn’t passed. Allowing the dough to over-rise will damage the dough properties.

WHITE WHEAT FLOUR White whole wheat flour is crafted using the entire wheat kernels of a wheat variety that has a lighter color.

The flour is cold-milled using a unique milling process which ensures the flour remains extremely high-rising and easy to work with while baking. This enables you to benefit from the full range of nutritional value of whole wheat flour, while retaining the high-rising qualities of flour in yeast doughs.

WHOLE GRAIN SUBSTITUTION TIPS

Choose White Whole Wheat Flour for beautiful, healthy, and weight-loss boosting challah.

• When switching white flour to whole wheat flour in a cookie, muffin, or pancake recipe, you can simply substitute one to one.

• In yeast doughs, it is a good idea to add an extra 2 teaspoons of liquid per cup of whole wheat flour.

• Whole wheat doughs should be left to rest for around 15-20 minutes before beginning to work with it. This will allow the flour to absorb the moisture from the dough or batter, rather than absorbing moisture while baking which will dry out your end product.

• Check the date on your bag to ensure you are buying fresh whole grain flour, because it has a shorter shelf life.

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SAMPLE

By Libby Silberman

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Summer Projects Happy summer to all of you, wherever on the planet you may be.

Summer is here.

Less stress. More time.

Summer is fun.

I mean, summer is supposed to be fun.

Interestingly enough, even if many of us have already been in a summer setting for several weeks now, we’re still waiting to feel that “ahhh, summer’s here!” joy. Summer, many feel, is an endless chase after bloodthirsty mosquitos, sunscreenless kids, and piles of smelly bathing suits that belong to no one on the porch.

Summer, it seems, can feel highly overrated for adults.

But here’s my simple logic on how we can change that: We need to do something fun to have fun. If it hasn’t been handed to us, we need to make it to have it.

In Wellspring language, that would mean it’s time we picked up a new health hobby.

To take the time to learn something new, something fun.

Work on a new skill while the mental stresses are low, so it can become second nature to us when we’re back in the mundane and harried hamster wheel of life. If we don’t carve out that time for ourselves now, no one will.

Are you ready, are you ready, are you ready, ready, ready?

Let’s create some good, old-fashioned fun for ourselves!

Here goes my megaphone…testing testing.

Announcing…Sample’s summer contest, Operation Summer Skills!

Oh yes, you can!

This contest challenges you to pick up and learn one health-related practice you have never tried before.

You are to learn it, implement it, master it, and mostly… enjoy the outcome!

Here’s what you need to do in order to join.

1. Select one health practice from the six listed in this article that you have either never done before or—if you’ve tried all of them (good for you!)—select one you are not currently doing. If you are currently into all of them, you don’t qualify for entry. You’re just too good, that is :) 2. Take a photo of your results.

3. Send an email to libby@wellspringmagazine.com with your photo and a short description of your new hobby attempt and the results. All entries must be in by August 31, 2023, 12:00 a.m. EST. 4. All participants will be entered into an exciting raffle to win a six-month subscription to Wellspring! *Two winners will be selected!

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Ready to hack a hobby, scale a skill?

Here’s the roundup of health hobbies you can master this summer that will land you a spot in the raffle. You’ll notice that the instructions for each are written briefly. If you need more details, refer to back issues of Sample to get the full scoop.

Ready? Go!

Baking Sourdough Bread

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In Sample 65, I taught you how to build your own starter and eventually bake your own bread.

This summer, my talented niece Dini coached me through baking her mother’s recipe of sourdough bread. She was making her own bread simultaneously, which was super useful for reminders when I needed them.

“Hi, Libby! It’s time to stretch and fold!” worked beautifully. Do it with a friend for the max fun factor.

The results of my bread were so amazing, even my kids ate it!

There are many steps in this recipe, but if you want to take it easy in the summertime, don’t let the steps deter you. There are simpler recipe options for sourdough bread, but this one is allegedly the best.

If you want to make your own starter, refer to Sample 65 for stepby-step instructions.

In a non-metal bowl, combine: 1 cup flour ½ cup water 2 Tbsp of sourdough starter When mixed well, cover the bowl and leave on the counter for six hours. Then, split the dough to two parts (roughly 100 grams). Each part can be used for the recipe below. (Why split? Because you can make two types of sourdough bread at this point. I made multigrain bread with one half and plain sourdough bread with the second half.

Dini made pitta-style bread and a pizza crust out of the plain half of her dough.)

Add to each half: 1/3 cup plus ½ Tbsp sourdough starter 3¾ cups flour (I used white spelt) ½ cup whole wheat flour (I used 80% whole spelt) 1½ cups water Mix well and let dough rest for 40 minutes.

Add 2 teaspoons salt and combine

well.

To make multigrain bread, add ¼ cup water, ¼ cup honey, and ¾ cup of seeds (pumpkin seeds, sunflower seeds, etc.) at this point.

Just for fun, Dini and I both used unsweetened craisins and sunflower seeds and skipped the pumpkin seeds. The results were divine!

Allow the dough to rest for one hour. Then, stretch and fold once an hour for the next two hours.

The stretch-and-fold process involves pulling the sides of the dough outward and tucking them under, and causes a more uniform texture, even fermentation, and gluten development.

After two hours, dust the counter with flour and place dough on the counter. Form a ball with the dough and roll it toward yourself while squeezing air pockets and bubbles out of the dough as much as possible to achieve a uniform consistency inside.

Return dough to the bowl and cover it. Refrigerate the dough overnight.

Finally, we’re ready to bake the bread.

Preheat oven to 500°F, with an empty Dutch oven inside. (I don’t own a Dutch oven, but I improvised by using a large ceramic oven-safe bowl and a Pyrex dish.)

Carefully remove the baking dish you’re using from the hot oven and place the dough inside the dish.

Using a sharp knife, score the surface of the bread to lend that artisan bread appearance. This also helps the bread expand in a controlled way.

Cover the dish tightly. If using a ceramic dish or Pyrex, cover tightly with heavy duty silver foil. Bake for 20 minutes on 500°F. Then uncover the dish and bake on 400°F for another 20 minutes.

If you’re using a Pyrex, your bread may require an additional few minutes of baking.

And…after all that work, your bread is ready to eat and enjoy.

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Juicing Own a juicer? Get it out and dust it off.

Juicing is likely the easiest habit to learn but the hardest to maintain. To qualify for a raffle entry, you must juice at least six times in a two-week span.

Drinking fresh vegetable or fruit juice serves as an excellent detox and reboot for your digestive system, especially if you drink your juice first thing in the morning. See Samples 79 and 80 for an exhaustive explanation of benefits and a list of recipes.

You can juice nearly all fruits and vegetables, and then combine whatever you’d like for unique and cool drinks.

Here are two awesome recipes you can try for this challenge.

Rebbetzin Kanievsky’s Juice For energy and good health 1 apple, Granny Smith preferred, unpeeled 1 cucumber, unpeeled, or several celery stalks 1 red pepper, stems and seeds removed 1 medium red beet, peeled 3–4 carrots, peeled Classic Green Juice For an intensive system detox Go gentle on the greens if you’re a beginner juicer. It may be heavy on your stomach at first.

3–3½ cups of any combination of the following: Spinach, parsley, beet greens, watercress, broccoli, kale, chard, alfalfa sprouts 4–6 carrots Don’t forget the ice cubes!

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Fermenting Cucumbers

Fermenting cucumbers has long been in fashion, and I believe that many of you have dabbled in pickling at some point or another. Surely, you must still have that glass jar somewhere in your kitchen, don’t you?

Fermented cucumbers are delicious and healthy. This is a great time for you to hop back into it!

For the sake of the summer contest, you can ferment any vegetable using the instructions in Sample 63. However, for those who’d like to learn the basic fermenting strategy in short, see the instructions on fermenting cucumbers below.

• Use similarly sized firm Persian cucumbers. Wash them well, removing the blossoms at the ends. Pack the jar as tightly as you can with cucumbers.

• Fill the jar with water, counting how many cups you add as you go.

• Then, add 1 teaspoon of sea salt or Himalayan salt per cup of water you added to the jar.

• Add pepper kernels, garlic cloves, and/or bay leaves for flavor.

• Ensure that the cucumbers are fully submerged in the water. You can accomplish this by finding a small plastic item that will press the cucumbers down, for example, a disposable plastic bowl, disposable shot cup, or whatever fits in the gap.

• As the ferment activates in the first few days (you’ll notice bubbles), burp the jar twice a day by opening and quickly closing the jar. Place a flat plastic plate under the jar to catch runaway drips. Once the ferment stops actively bubbling, don’t open the jar anymore.

• Keep out of sunlight (a kitchen cabinet is perfect) for 7–10 days, or longer for more probiotics and other awesome vitamins and minerals. Beware that once you open the jar post-fermentation you must refrigerate it.

• To check if your pickles are ready, remove one from the jar and slice lengthwise. If the pickle has green streaks, it’s ready to eat. You’ll also be able to observe that they look uncannily like…pickles!

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Sprouting Beans

Most of you hadn’t heard of this one before you read about it in Sample 70.

But the feedback was gratifying. Many of you experimented with it and enjoyed the results. How many of you maintained this fun health hobby?

Sprouting beans and seeds removes the antinutrients responsible for causing gassiness when consumed. It also offers various enzymes the body uses to rejuvenate and sustain itself.

Here, I’ll remind you how to sprout the three most popular legumes. To qualify for raffle entry, you only need to try one.

Black beans • Soak in water for 8 hours.

• Drain water, place in a flour sifter or colander (or any similar implement), and cover with a moist paper towel for 15 hours. Spray some water on the paper towel periodically to help it retain moisture.

• After 15 hours, check for little shoots sprouting from the middle of the bean.

Enjoy the ready sprouts as a snack, a crunch in salads, and in vegetable soup.

White beans/red kidney beans • Soak in water for about 10 hours • Drain water and place in a flour sifter or colander, covered with a moist paper towel. Spray some water on the paper towel periodically to help it retain moisture. Leave for approximately 15 hours.

• Use the sprouted beans in cholent for a lighter Shabbos afternoon.

Chickpeas • Soak chickpeas in water for 8 hours.

• Drain the water and place chickpeas in a colander or flour sifter for 24–48 hours. Once sprouted, chickpeas will require a shorter cook time.

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Kefir

I gotta hand this one to my husband, who has maintained making kefir around three times a week since it was featured in Sample 81. We use it as a base in smoothies around here, in place of bio yogurt. Kefir is made by fermenting milk in a glass jar overnight using kefir grains. Kefir consumers report amazing health benefits, including improved digestion, high amounts of probiotics (higher than and different from yogurt), and even better mental acumen.

To make kefir, you’re going to have to find kosher kefir grains first. Whoever makes kefir on a regular basis probably has grains for you; they slowly grow in size as they ferment, providing more grains for sharing.

Simply place the grains and milk in a jar and cover with a breathable cloth. The ideal ratio of grains to milk is roughly 1 teaspoon of grains for every 2 cups of milk, but I’ve seen many variations of this number, so don’t worry if you don’t follow it precisely. Fasten the cloth to the neck of the jar with a rubber band. Leave the jar in a cabinet at room temperature for 15–24 hours, and even longer in cold weather. If the kefir separates, that’s your sign that it has fermented for too long (although you can totally eat it that way).

Once it’s been fermented, refrigerate the kefir. To start again, remove the grains from the kefir and add fresh milk to the jar. You can constantly reuse the same grains. The kefir can be enjoyed on its own if you like its sour taste, as a smoothie base, or with fruit for breakfast.

For more detailed instructions and for multiple uses for kefir, see Sample 81.

Note: Recently, there has been a shortage of kosher kefir grains in the Tristate area. Therefore, if you have kefir grains to share in the New York/New Jersey area, please contact me so we can help other readers get started. (If you’re located in Eretz Yisrael, feel free to reach out to me for grains.)

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SAMPLE

Cultivate your own herb garden in your kitchen

From tasty basil to fragrant lavender, growing your own herbs is incredibly rewarding.

Think you haven’t got green thumbs? Herb growing is perfect for beginners, especially if you’re buying ready plants.

Veteran herb gardeners report that cultivating herbs is extremely soothing and satisfying. Many herbs have pleasant aromas (think lavender), plus, you can use the herbs to season your food.

For this challenge, you need to purchase any three mini herb plants and care for them as instructed by your local nursery.

For the most part, they are very easy to care for, mainly requiring sunshine and regular watering (but not saturating).

The real challenge for this contest (and fun part!) is actually using the herbs in your cooking. Many fish and meat recipes call for fresh herbs, and salads are totally amped up with fresh and interesting herbs.

Hollie Newton, author of How to Grow, advises harvesting herbs in the morning hours, when the plant’s essential oils are most abundant. Also, Hollie cautions, try not to pick all the plant’s large leaves right away because they serve as the herb’s “power station.” Take a mixture of small, new leaves and big, older ones when you pick your herbs to extend the life of your plant.

In the past, I’ve enjoyed basil, sage, coriander, mint, and rosemary plants, and had great fun in the kitchen experimenting and adding them to various dishes. Someday, I may just share the long version of my herb garden experience with you in this space.

Note: Extra points if you start your plant from scratch! Beware that this will take longer than the time frame of this contest.

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My Summer 2023 Ventures This summer, I picked up sourdough again. I built my own starter and baked bread, as mentioned earlier in this article. I also went back to fermenting vegetables, dipping into classic cucumbers and daring to try radishes.

I also jumped into juicing again and I’m totally loving it. The only downside is that juicing creates a ginormous mess. Peels, pulp, and lots of liquid all around. The juicer needs to be washed immediately to prevent fruit flies from joining the party. I’m busy washing up the kitchen for too much time, which tells me I’ll be dropping it sometime soon, until the next time. To save on mess, I’ve taken to double or even triple juicing, and freezing containers of juice for other days.

Oh, and ice cream’s on the menu, too!

Go have fun growing your all-things-healthy repertoire, with sprouting, juicing, fermenting, gardening, and baking.

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CUP OF TEA

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Cup of Tea with

Moishe Kellman Moishe Kellman

AGE: 36 FAMILY: Married with four children aged 6–13 LOCATION: Airmont (Monsey area) OCCUPATION: Physical Therapist, plus more PASSION: Bringing joy to children by providing them with a safe space to be their true selves

HE WISHES PEOPLE WOULD KNOW: The benefits of rough-and-tumble play with their children.

Facilitated by Bayla Brooks WELLSPRING / AV 5783

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CUP OF TEA

Young Moishe’le looked over his left shoulder, and then his right. Perfect, Rebbi had already gone back inside the building.

Moishe lifted the lock on the wide iron school gate, and just like that, he was free. Free of strict rules, uncomfortable chairs, and long lessons. Free to run up the block and around the corner to Bubby’s house. Panting, Moishe gave a quick knock and let himself into her cozy abode. Warm babka and iced tea were set out on the table, while Bubby sat there smiling, waiting for her prized grandson.

“Ever since I can remember, I wanted to change the way children experienced school,” physical therapist Moishe Kellman shares. He remembers sneaking out of cheder to his grandmother’s house and experiencing her joy and love, and then reluctantly going back to school, which felt like prison to him. Back in the day, young Moishe felt that something was wrong with the way boys were forced to conform to one standardized method of education. He dreamed of a school that would share his vision, with lots of sports and extracurricular activities. Deep down, Moishe knew he wanted to bring about this change. And in some sense, in his work as a Floortime specialist, he has.

Meet Mr. Moishe Kellman, the man who tossed his college degree in a feverish quest to help children experience the joy that is uniquely theirs.

Moishe’s training began in manual physical therapy. After graduating college, he was accepted to Thrive Integrated Physical Therapy in Manhattan—a high-profile pain clinic—for his internship. There, Moishe received a full train-

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ing in manual interventions for treating orthopedic problems like back pain and injuries. Manual physical therapy is where the therapist will apply pressure with his own hands on the client in a trained method to heal injuries. At Thrive, Moishe learned the most advanced techniques and was exposed to high-quality therapy. He treated famous political and business personalities as well as Broadway celebrities.

“It’s a chicken market in the typical outpatient clinic where they accept with insurance. I saw what it means for patients to pay out of pocket and receive top-quality care,” Moishe says. At that point, he was ready to start out on his own. Moishe applied for and was accepted at a job in an outpatient adult center. Just days before his start date, he received a call that the job was no longer available. The wheels were beginning to turn in a very determined direction. Apparently, Moishe was not destined to relieve adults of their physical pain. He would soon learn that he was to work in a far deeper and more satisfying environment.

New Set of Plans At the time, Moishe’s wife was working as the placement coordinator at an early intervention center. A new physical therapist had run into an issue with his green card and was headed back for India. “Would you be interested in taking the open position?” his wife asked. Sure enough, Moishe was soon employed as the pediatric PT at the center.

“I didn’t know anything about working with kids at that point. I learned from the other staff and incorporated my knowledge from the clinic to help the children. This was my destiny. Baruch Hashem, I have a gift in being able to connect and just be with children.” With time, Moishe developed strategies and tricks for how to work with the kids. He gave the children a great time and was always sure to end the session with something fun, such as zip lining, colorful twister games, swings, and a ball pit.

After about two years, Moishe began to feel bored and burned out. “I didn’t know what I was seeking back then.

I knew how to work the body, but I yearned to involve the emotional realm on some level too. There is so much more to a human being than his muscle activity. It’s not just about the jumping jacks.” Yes, the children learned to throw a ball, color dots in the proper spots, and be more coordinated. But it was too dry a goal for Moishe’s big heart.

While working at the center, Moishe worked part-time hours at a Cheder in Williamsburg, too. He recalls his work with an eight-year-old named Shaya: “Stairs were very difficult for Shaya considering his low muscle tone, among other physical issues. We worked together using ankle weights. Kids hate those; it’s so hard for them. I remember standing near the stairs with him.

“Suddenly, I turned to him and asked, ‘Shaya, what do you want to do?’”

Shaya answered, “I just want to hang around the stairs with you and do puzzles.” Fascinating. All the child want-

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ed was to be—and be seen. At that moment, it dawned on the long-time physical therapist that these kids are already struggling with so much, and on top of that are being forced to physically push themselves incredibly hard.

Moishe then took to talking more with the kids he worked with and building a strong relationship with them. In him, the children found a warm heart and a relaxed adult who was ready to spend time with them. They couldn’t get enough of it.

“I tried to tie in that feeling from my grandmother’s house and recreate it for these suffering children right in the cheder hallway,” Moishe asserts. It was time to change tracks.

ment into levels. As newborns, they are pure sensory beings. The mother is attuned to when the baby needs to be rocked, held, or fed. Slowly the baby starts making eye contact and engaging with others. Then the infant learns the ability to communicate, and eventually to express needs, problem-solve, pretend play, and demonstrate abstract thinking.

Many children skip or struggle with certain levels of development. It is up to the Floortime therapist to figure out which stage the child is at, come down to that stage, and support the child right there. This assists the child with eventually moving up the emotional and developmental ladder.

New Vistas A good friend and now fellow Floortime therapist, Mendy Klein, was the catalyst for Moishe’s change. “Floortime training will help you deepen your relationship-based work as well as understand a child’s emotional development,” Mendy offered. So, it was. Moishe went for the full training with the International Council of Development and Learning (ICDL). From the choice of three companies to train with, each a little different, he went for the best.

Moishe’s supervisor and trainer throughout the course was an incredible dedicated Floortime therapist who gave over the depth and strategies of the approach in a most compassionate and open way. As part of the course, Moishe was expected to take videos of himself practicing the techniques. Then, he and his supervisor would watch and reflect, with the supervisor modeling the safe way to create a healthy space for an individual to grow, learn, and change.

“We all have our own blind spots. Professional feedback from my supervisor was very valuable in my training,” Moishe offers. Eventually, upon his supervisor’s recommendation, he went on to become a training leader, and he now gives classes and courses to other therapists as well as to parents. Down the line, Moishe opened a practice in Monsey with his friends Chaim Greenberg and Mendy Klein.

What is the concept behind Floortime therapy? “Just be with the children,” Moishe says simply. “They love to play in the moment, and they want you to join them. I will find the child at their level and support them there.”

The founder of Floortime therapy, Stanley Greenspan, categorized children’s develop-

Let’s Get on the Floor “As adults, many of us have forgotten how to play. By default, we go into teaching, questioning mode, or taking the lead. A child is not at those stages and is not interested in them.

They want to have pillow fights; they want someone to be with them in the moment! A child I once worked with was obsessed with building a huge house and stuffing objects into it. It made no sense. But instead of asking him, ‘Why are you filling up the house?’ I got down on the floor and said, ‘I’ll help you.’

Then the mother got involved, too. We were all filling the house with toys and then shlepping a big, heavy house around the room. We followed him as opposed to judging.”

One of the main ingredients in connecting with the child is “affect.” Affect is when the therapist uses facial gesture, different intensities in their vocal tone, movements, and words to “woo” the child into a shared world. “The beauty of Floortime is that no equipment is necessary. The provider becomes the most interesting thing in the room.” This helps the children settle down to play, and is especially effective with kids on the spectrum.

“I like to say that we are all on the spectrum,” Moishe laughs. “Can anyone define where it starts and where it ends?” He refers to children diagnosed with autism as children who are “neurologically different,” thereby lowering the barrier in judgment toward them. There is no diagnosis in the way, labeling and boxing such children in; it’s all about acceptance. This allows Moishe to find their strengths, focus on what causes them joy, and reach a deeper relationship.

“Try not to come in with goals. Be present in the moment. Follow the child’s lead in a

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“Suddenly, I turned to him and asked, ‘Shaya, what do you want to do?’”

Shaya answered, “I just want to hang around the stairs with you and do puzzles.”

shared world of play together.” Are there goals? Yes and no.

Sometimes in the moment, there is an opportunity to model a new behavior or work on a specific skill. The main idea is to support the child where he is at. This will help the child regulate more effectively in all areas, increase his attention span, and strengthen him at the core.

“Parents need their own space to talk about their desires and expectations for their children. Many times, a parent’s goal is not always in line with the child’s capabilities. Sometimes the parent has their own childhood trauma to work through. I’m here to validate the parents, but that doesn’t mean we need to work on the goal that he or she sets out. My goal is to just be with the child, to give the child a voice. Sometimes I see parents demanding so much of their children. I wish I can tell them that there’s another way.”

Support Them Where They Are Some children have a hard time figuring out a problem and then finding solutions. Using affect, you can support a child’s regulation, connection with others, communication, and problem-solving skills. Moishe will highlight the concept of such exchanges while playing. “Let the child figure out as much as he can, then take over. If the child wants to play piano but can’t find the electrical outlet, repeat the problem back to him. Be with him at his level of development versus fixing the problem for him.”

One of Moishe’s clients, Dovid, was a tall, broad 12-yearold child. He was not in a mainstream school and struggled to connect with others. The one tool Dovid used quite often was a friendly high-five. When working with Dovid, Moishe highlighted the high-fives by positioning himself at different heights and levels, thus bringing pure joy to Dovid. He tried introducing a fist pump to Dovid, which proved too difficult for him. Eventually, through lots of rough-and-tumble play and using movement as a form of communication, Dovid branched out to a handshake with a sweet, “Hi, how are you?”

Movement is a big player in Floortime therapy. Moishe will keep the session exciting by running around the room, providing a rhythm to the fun. This keeps the kids laughing—and ultimately connecting with him. Anticipation and unpredictability are useful, too. Stop throwing that ball, wait ten seconds, and keep the child’s joy running high.

“The child learns that this amusing yet trustworthy adult is willing to act silly, dress up, and be with him where he’s at.

This helps the child develop from where they’re at and reach further milestones. Very often, the play makes no sense. Children don’t know why or are unable to give reasons for what they do, and I give them access to the full range of feelings and ability to express themselves.”

Many children struggle with emotional regulation. “A child can be struggling at a lower level of development, even when he’s doing well in school. Boys instinctually resort to more aggressive play behaviors, like police and jail, king and servant, and hitting. Still, we can introduce feelings of love, affection, patience, tolerance, and caring to others. When we give the

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child a safe environment, we can explore aggression with him. We can gradually introduce other feelings, model the hurt feeling, and allow the child to experience it, too.

Eventually, we try to guide him to another topic and see if he’ll take to it.”

When a child is constantly being physically aggressive with others, Moishe notes, the most effective intervention is to be compassionate to both children involved. Try to understand the perpetrator. Did he want something? What was he frustrated about? Model to the child to use words instead of hands and separate impulse from action, so they don’t have to jump to action too quickly.

A note of caution, Moishe points out, is not to ignore children’s behavior or to enforce compliance via robotic repetition. Unfortunately, he notes, certain practitioners who want good behavior from the child will make them adapt to it by rote so the child will be socially accepted.

He cautions, “This is one of the traumas of our generation, and it must be avoided at all costs. Children need to be their natural selves, with all their charm and weaknesses accepted right where they are. Ignoring the child’s preference is the opposite of being with them. Thankfully, there is no such concept in Floortime. Every action on the child’s part is meaningful and full of opportunity.”

Taking It Home As someone who sees kids and their needs on a daily basis, Moishe has an important message for parents.

“Fathers,” he says, and pauses for emphasis. “You can never underestimate the power of a father just being and playing with the child. Let the child hold onto you. Be with him or her. Give her piggy-back rides. Offer your love and never push the child away.” One of the saddest things, he says, is when a father rebuffs a child request for shared play. “If this happens often,” he cautions, “A very critical component is missing from the child’s life. Many times, the parent has his or her own inner work to do before being ready to embark on this relationship.”

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they can tolerate. Most mothers have this ability by nature, and it’s often harder for the father.

“Our community is incredible. In general, I meet up with parents who are so focused, present, and in tune with their child’s needs. I see so much achdus, as everyone is trying to help each other succeed, offering referral to friends that may be helpful.”

Throughout his journey, Moishe has learned a lot about self-awareness, being more regulated and taking breaks.

“Everyone has their own way to regulate—be it exercise, art, walking, writing, or meditation. Do the activities that fill you up, allowing you to be as present as possible for yourself and your children.”

Floortime, Moishe reflects gratefully, has taught him how to not only play with his own children, but also to develop more awareness of himself. Before he was introduced to this intervention and approach, for example, he would often give his kids a time-out as soon as they misbehaved.

Today, he wonders: Was the time-out to give the child a break, or to give himself a break?

“The difference between nowadays and then is that I now understand the concept of co-regulation,” Moishe explains.

“I’ve learned how to keep myself grounded and calm when I’m with someone else, such as with my child, so that I can then support the other person with their own regulation.

So, when I feel the inclination to punish or reprimand a child, I can recognize the familiar feeling arising within. I now know that I may be the one who needs to step away from the situation or find a way to regulate myself, rather than exacerbating the situation.”

Moishe maintains that learning Floortime is a journey.

“It’s not something you can learn in two months. But if you go for the training, you become a changed person. You’re able to be present and conscious of the here and now, offering a more focused, peaceful reality. I love that my job brings so much joy to the kids I work with. Which child doesn’t want to be let out of class to have some wholesome fun? I’m grateful to be able to offer children the joyful experiences they crave.”

Moishe Kellman can be contacted via Wellspring.

Not an Extra Play helps children grow into strong, healthy, and independent individuals. It also helps them develop emotionally and reduces stress. However, a lack of play can have negative and long-lasting effects.

Studies show that when kids don’t have the opportunity to play outside in nature, they are at higher risk for attention problems and behavior problems. Without proper play, kids do not have the chance to stretch their imagination and build the skills they need to succeed in the workplace and in their life. A lack of play can also stunt an individual’s social and emotional development.

A 2018 study by the AAP also found that the absence of play can increase stress. Play is not frivolous. It is brain building. When play as well as safe, stable, nurturing relationships are missing from a child’s life, toxic stress can disrupt their development.

(Healthline.com)

The Benefits of Play While the benefits of play are innumerable and help children to develop cognitively, physically, socially, and emotionally, there is more to play than fun and games.

Cognitive: Play promotes healthy development and critical thinking skills. It reinforces memory, helps children understand cause and effect, and helps children explore the world— and their role in it. Young children learn how things fit together through play. It allows them to use their senses and encourages exploration and curiosity—skills that are the foundation of intellectual development and cognitive processing. Play also inspires children to pretend, create, and imagine. Creative, open-ended play helps children conceptualize, brainstorm, and exercise critical thinking skills.

Physical: Physically, play benefits children in a few ways, namely in the development of their fine and gross motor skills. Play benefits motor development by encouraging movement and the understanding of spatial relations, promoting motor planning skills, and supporting balance and dexterity. It also supports gross motor skills, such as energy, stamina, flexibility, and body awareness. Examples of physical play include running, jumping, swimming, block building, dancing, riding bikes, and climbing trees.

Social: Play is important for social development because it helps children learn how to interact with others. Through play, children develop an understanding of social expectations and rules, and play provides opportunities to share thoughts and ideas, to listen, and to compromise.

Emotional: Play helps children understand and process their emotions.

When a child loses a game, for example, they learn to process sadness, anger, and grief. Playing also helps build confidence and encourages the development of their identity and self-esteem.

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SERIAL DIARY

NEW!

I’m fine, really. Or am I? The dam burst on an ordinary Tuesday morning. I hadn’t even known this dam existed and what I was protecting myself from. But in that room on that day, the ever-rising well of emotions came gushing forth with startling intensity.

I was shocked by my own words. I mean, this was me, happy-go-lucky Fradel.

And I was fine.

Actually, I was much more than fine—I was strong.

Strong enough to be a devoted teacher of special needs children, a mother of two delicious toddlers, wife to a husband in kollel, a friend, sister, and daughter… even with my colitis hovering in the background.

I hadn’t come to Shifra to deal with my colitis; my condition never registered as higher than a two on the stress barometer. It was something completely unrelated to my medical condition that brought me to therapy to begin with. But when I nonchalantly mentioned that I was taking a new medication to settle the inflamma64

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tion in my colon, Shifra took heed.

Her warm brown eyes locked with mine as she asked, “Fradel, you never told me you have colitis. What’s it like to live with this condition?”

Talk about a punch in the gut.

Without prior warning, tidal waves of pain rose to the surface.

“It’s not easy. Sometimes I feel so weak, I can hardly move. But do I have a choice? Dovid needs supper and Miriam is so exhausted, she needs to be put to bed, so I just keep plodding on. And when they are finally in bed, all I can do is collapse onto the couch.”

But now, in that space, I did have the moment to give my life circumstances some thought. With that, I found myself sobbing, the tears rushing down my cheeks and onto my lap.

“It’s okay, Fradel,” Shifra said softly. “It’s good to cry.”

Reaching for a tissue, I went on, “And then, many nights, when the house is finally quiet and I wish I could curl up with a good book or make a phone call,

Chapter 1 Big Deal

by Fradel Bergstein, as told to C.L. Beer

I start feeling excruciating pain. The better part of the evening is spent in agony, in the bathroom. Forget about the book or socializing; I can’t think of cleaning the kitchen or doing the laundry because by the time it’s over, I have zero energy left.”

“Wow! So you’re juggling the many jobs of a housewife, mother, and breadwinner when you don’t have the physical strength needed for even one of these jobs.”

“Right. You know how people talk about the morning rush? Well, how about if you have to add all those bathroom visits to the mix? So I get the toddler dressed, run to the bathroom, offer the preschooler breakfast, run to the bathroom. Get myself dressed, run to the bathroom…”

“How long ago were you diagnosed with colitis?”

Shifra asked.

“Oh, it’s been a while. I was still in high school when I noticed the first symptoms. But it was no big deal.”

“No big deal? But it’s still a deal, isn’t it?”

There was no denying it anymore. If it was really nothing, this invisible medical condition of mine, then why did talking about it evoke such powerful emotions?

It didn’t take me long to face the truth. Perhaps it wasn’t the physical part that was bogging me down.

Maybe I was stoic enough to march forward and embrace life’s everyday challenges in spite of my physical weakness.

But the emotional toll of sweeping it all under the rug had clearly left its mark. Keeping it under the radar didn’t erase its existence. On the contrary, maintaining the facade of “everything’s fine” only added to the burden of my “non-catastrophic” medical condition. Don’t they say, “A burden shared is a burden halved?”

Yes, Fradel Bergstein was strong. Stronger than ever.

Strong enough to let everyone know that she really wasn’t all that strong.

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DIY

n o i t a Hydr k n i r D r e w Po

By Miriam Schweid

With temperatures peaking at this time of year, adequate hydration is critical, especially if you’re spending a lot of time outdoors. Instead of opting for coffee (which dehydrates) when you need an energy boost, go for this drink. The salt in this recipe does not yield a salty-tasting beverage, but it does help the body retain fluid to avoid hydration.

Dehydration may cause young children to develop a fever or become lethargic, so pay attention to their hydration levels as well.

Add to a half-gallon of spring water: juice of 1/2 lemon 1/4 tsp Himalayan salt sweetener, such as honey or stevia Shake well and sip throughout the day.

Note: Honey consumption is not recommended for children under one year of age.

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4 BENEFITS OF SUMMER CAMP

mommy camp counts too!

AM I READY FOR IT? TAKING A STEP UP IN INTUITIVE EATING

OT@HOME

s t i f e n e B 4 r e m m u S f o Camp for Kids

by Miriam Frankel, OTR/L

Summer camp provides a great opportunity to be involved in group-focused activities, which are an excellent outlet for a child’s energy and creativity. It helps kids build self esteem and learn how to be part of a group outside of their home. Whether your child is at sleepaway or day camp, or you’ve created “Mommy camp” at home, the benefits of summer camp are plentiful. Here are four of them.

1. Builds Confidence: Camp usually provides a variety of experiences for children to explore and develop an interest in. Unlike school, where the main areas in which to excel are academic based, in camp children can discover new kinds of hobbies and experiences in many other areas, such as sports, art, or drama, allowing them unique opportunities to shine and excel. These activities build confidence.

2. Develops Relationship Skills: In camp, peer and group-based activities enable a child to learn how to resolve conflicts and interact effectively with friends. If the child is going to a camp with different peers to his usual group, it also provides him with a chance to branch out and have new opportunities for camaraderie, growth, and friendship.

3. Builds Resilience: Camp offers opportunities for challenges to arise and for kids to problem-solve when things don’t go their way. Whether it’s a sports or a science camp, summer camps allow a child to experience triumph and disappointment. Because they’re in a group setting and experiencing disappointment together with others, children can more easily be resilient in the face of setbacks than when they’re on their own.

4. Promotes Physical Activity and Stimulation: Physical activity—especially in the sunny summer months—is so helpful for kids, especially those who are sensory seekers and need more movement than they normally get during the school year. All the extra time outdoors helps children sleep better too.

Being in touch with your child’s mental health as they move through their childhood is part of healthy development.

Giving your child a camp experience, in some form, is just one of the ways you can help support your child’s mental health and develop new skills that differ from those learned and worked on in their year-round school setting.

Miriam (Manela) Frankel OTR/L is a mental health occupational therapist, founder of the online platform ChildrenBloom.com, and The Thrive Group, with offices in Brooklyn and Passaic. ChildrenBloom.com provides toolkits for parents and educators to deal with struggling children. Miriam is the author of The Parent-Child Dance and an international speaker.

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TAP IN

TAP IN

by Gila Glassberg, RDN, CDN, Certified Intuitive Eating Coach

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QUESTION I’ve been following the basic Intuitive Eating guidelines for a few months already, and am finding the approach to be so effective, healing, and positive. Although the beginning was frightening, knowing that I need to trust myself when I’ve been so used to leaning on others for direction, I’m gradually getting the hang of it. However, there are still parts where I’m still doubting my own intuition, and here’s a big one: How do I know when I can start implementing gentle nutrition or joyful movement. Maybe I’m not there yet and I’m just rushing the process because I’m too afraid to be in “unrestricted” territory?

ANSWER

This is a great question, one that is usually asked by someone who’s further along the Intuitive Eating journey, as you are. For the uninitiated, gentle nutrition and joyous movement are the last two principles of the Intuitive Eating approach, in which followers are encouraged to make nutritious choices and to engage in exercise that feels good and sparks joy.

One of the reasons why these are the last two principles is because when we’re so stuck in dieting and diet culture, it’s tempting to skip the entire book and just go straight for these last two chapters. But the developers of the approach are reminding us to wait. Hold on. Remember that you’ve already tried heavily restricting food combined with intense exercise…and where did that lead you? Yes, it led you to right here. Feeling not good about yourself, your weight, your body—yourself.

So, to answer your question, it’s critical for us to first unlearn and then relearn. We need to first unlearn all the things we’ve been told for so many

years. That fat equals bad. That thin equals good.

That weight is all dependent on how we eat and exercise. That being fat is a sign that we’re lazy and unmotivated. Our first job is to clear away all the noise, build a strong foundation, and learn about ourselves. It’s also about neutralizing food; getting in touch with our here-and-now body; realizing when it is hungry, full, and satisfied; and discover when, why and how we’re using food to cope.

After all that unlearning has been done—and knowing we’re there requires true self-awareness and clarity—we can then ask the question: Am I choosing gentle nutrition and joyful movement from a place of self-care, not self-punishment? Answering this may necessitate trial and error. You may not know right away and that is okay. If you feel your answer is yes, give it a go at gentle nutrition and joyful movement and see how they are for you. If the choices feel intuitive for you and you’re enjoying the process, that will be your greatest indicator that the time is right.

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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- A LC O H O L I N F U S E D S O R B E T TO -

REFRESH RESPONSIBLY 72

MUST BE 21 TO PURCHASE - FIND IT IN THE FREEZER AT YOUR LOCAL SUPERMARKET - PRODUCT OF USA

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Shabbos Specialties

NOT JUST A SIDE DISH THIS QUINOA ENERGY BAR PACKS IT ALL IN

MY TABLE HOW I UNWIND

BEYOND THE WATER BOTTLE 6 FUN WAYS TO HYDRATE THIS SUMMER

86 Rebranding

By Malky Rosenberg

90 Quenched

By Esti Asher, MS, RDN, LD

77 Shabbos Specialties

By Yossi & Malky Levine

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SWAP

By Yossi & Malky Levine

My Table Wellspring Contributors

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EDITOR'S NOTE

Dear Cooks,

Summer’s all about changing things up, so this issue’s My Table fits right in with that theme. In this month’s question, we asked our fabulous contributors to share how they unwind on long summer evenings.

And while the space is titled “My Table” and the column is in the Seasoned section of the magazine, we made it clear that the answer doesn’t have to be food related. Why? Because there are so many ways to relax other than with food and here at Seasoned we’re all about having a healthy relationship with the substance that’s meant to fuel our functioning.

Yes, there are times when food is called for—hence, Seasoned altogether. Food is meant to be enjoyed, it’s meant to be pleasant, and it’s meant to appeal to our senses. Especially those foods we associate with fond childhood memories do so much more than nourish us physically. They offer a sense of comfort, a cozy feeling of home, and all that is great. But when we believe that without food we can’t experience these positive emotions, we limit ourselves. Yes,

there’s something about unwinding with a piece of our favorite cake, but there’s also something about unwinding without it. Often, when food is out of the picture, we can be more present to the other pleasures Hashem embedded into our world, including the sights, the sounds, and the company.

So no worries, Seasoned is here to stay. We’ll keep bringing you delicious recipes like this month’s Shabbos Specialties and Malky’s Rebranding column because we know what a central role good, nourishing food plays in your life. At the same time, this issue’s My Table is a reminder for all of us that as much as good food serves a good purpose, when we move it out of the spotlight once we’re full, we open ourselves up to experiencing more pleasure and better health.

Enjoy the rest of this delicious season (with and without food)!

Esther

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It’s an

all new

cIt’s haneallene swe dilemma

If you thought choosing between regular or vegetables is hard we made your decheesion making triple harder e n j oy o u r n e w t r i p l e d i l e m m a rlic? or so what’s it going to be? Jalapeno, olive, or ga

all three?

Shabbos Specialties Wherever we’ll be spending Shabbos Nachamu, we want to make it special. Memories of the good old camp days come to mind— how we’d look forward to this Shabbos, investing our heart and soul into making every part of it unforgettable. The dining room would be decorated beautifully and, of course, there were many specialties served only on this Shabbos.

Now, as adults making Shabbos in our own homes, we have that desire to infuse our menu with that extra touch.

Both the Limonana Granita and Beet Gravlax can be upgraded additions to a kiddush or, if you’re hosting, to your Shabbos meals.

Have a wonderful Shabbos, Yossi and Malky

Recipes, Styling, and Photography

by Yossi & Malky Levine

SHABBOS SPECIALTIES

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Limonana Granita Beat the summer heat with this refreshing limonana granita. Serve it as a palate cleanser at your Shabbos meal or kiddush to keep your family and guests cool.

2 cups ice cubes ½ cup lemon juice ½ cup mint leaves ¼ cup agave syrup ¼ cup water

Place all ingredients in a blender and blend until smooth.

If using immediately, transfer to a glass and garnish with sliced lemon and mint leaves.

If using at a later time, keep frozen until 20 minutes before serving. Scrape with a fork so it gets slushy again, then garnish and serve.

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SHABBOS SPECIALTIES

Beet Gravlax Serve up this vibrant homemade beet gravlax at your Shabbos Nachamu kiddush or meal. Place it on a board with some accompaniments like olives, dill, cream cheese, crostinis/crackers to create a beautiful self-serve gravlax buffet.

Cure:

Salmon:

1 Tbsp allspice seeds

1 center cut of salmon, skin removed (the width of 6–8 slices)

1 Tbsp coriander seeds 1 Tbsp juniper berries 1 Tbsp whole black peppercorns

1 bunch fresh dill

2 cups sugar 1¾ cups coarse salt 1 Tbsp beet powder (or 1 grated beet)

Use a mortar and pestle or a spice grinder to coarsely grind the allspice, coriander, juniper berries, and peppercorns.

In a bowl, mix ground spices with sugar and salt. Divide cure mixture in half and set aside.

Wash salmon thoroughly and pat dry with paper towels.

Spread half of cure mixture evenly over bottom of a lined baking pan and place salmon over it. Top with dill. (If using grated beet, spread it over salmon together with the dill.) Add remaining cure mixture, covering salmon completely.

Wrap pan tightly with plastic wrap and refrigerate for 12 hours.

Remove salmon from cure. Rinse thoroughly and pat dry with paper towels until fully dry. Discard any remaining cure mixture and rinse the dish.

Sprinkle beet powder over salmon. (If using grated beets, skip this step.)

Cover salmon with plastic wrap and place in refrigerator overnight.

Slice thinly when serving.

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SWA P

By Yossi & Malky Levine

Store-Bought Dessert Sauce

Homemade Dessert Sauce

When it comes to fruity dessert sauces—or any dessert sauce for that matter—crafting your own rather than going for store-bought options significantly elevates the flavor. And, of course, there are health benefits, as homemade fruit sauce contains none of the artificial additives, preservatives, and excessive sugar often found in commercially prepared products. You’re using pure fruit and retaining their natural vitamins, minerals, and antioxidants, which are often diminished during commercial processing. Aside from that, when preparing a sauce yourself, you have the freedom to customize it according to your preferences, adjusting sweetness, tartness, and texture to your taste. And the aroma that’ll fill your home as those fruits are simmering…that alone makes it a fun and worthwhile venture.

Strawberry Chia Sauce I love how versatile homemade fruit sauces can be. Drizzle over your dessert, add to a yogurt/granola parfait, use as a jam, include in a vinaigrette for a delicious salad dressing, use as a filling for crepes, or simply enjoy it on its own as a compote.

Here’s a recipe for strawberry chia sauce, but don’t limit yourself with flavors. Try this recipe with any fruit or a combination of a few, and enjoy them all.

4 cups strawberries (fresh or frozen) ½ cup chia seeds 2 Tbsp honey or maple syrup (optional)

Place strawberries in a saucepan and heat over medium heat until strawberries start to release their juices.

Remove from heat. For best results, use an immersion blender and pulse several times until desired consistency is reached. (Alternatively, mash with a fork.)

Stir in chia seeds and let mixture sit for 10–15 minutes to allow seeds to absorb liquid and thicken the sauce.

If desired, add honey or maple syrup for added sweetness.

Store in an airtight container or sealed jar in the refrigerator for up to 7–10 days.

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NO NEED TO CHECK

Explore how we do less with more

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NO NEED TO WASH

ZERO PESTICIDES

Rebranding With Malky Rosenberg

This Month: Quinoa Quinoa is not only rich in protein, dietary fiber, B vitamins, and dietary minerals in amounts greater than many grains; it’s just so versatile!

It can be eaten hot, cold, moist, or crispy. It can be made sweet, salty, spicy, or garlicky.

Quinoa can be used to accompany any protein—as in any protein.

Chicken? Yes. Fish? Mhm. Yogurt? Of course. Beans? Duh. Try it with your favorite veggies as well.

And can it stand alone too? Yes, because yum. Another yes, because it’s nutritious enough.

The only downside to quinoa is its utterly confusing spelling. And also, it’s been way too hard to choose just two quinoa dishes to share when I have so many in my repertoire.

Can you tell I’m obsessed? No worries, you will be too.

Malky Styling and Photography: Pessy Piller

REBRANDING

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Quinoa Sesame Energy Bar I’ve already had quinoa for breakfast, lunch, and dinner. So here’s an energy bar for on the go.

3 or 4 Medjool dates, pitted

Chocolate Coating:

½ red apple, peeled and cored (100g)

Sugar-free chocolate chips

1 medium carrot (80g)

1 tsp coconut oil

¼ cup raw tahini

Sesame seeds

1 scoop protein powder, unflavored (optional) ½ tsp salt 1 egg 2 cups cooked quinoa, lightly salted ¼ cup mini sugar-free chocolate chips

1. Preheat oven to 350°F and line a half-size pan with parchment paper.

2. Soak dates in hot water until soft. Blend in food processor. Add apple, carrot, tahini, protein powder, and salt.

3. Whisk egg in a medium bowl. Add mixture from blender together with cooked quinoa and chocolate chips, and mix well using your hands.

4. Transfer to pan and bake for 45–50 minutes or until top is crispy. Let cool and then freeze.

5. Once frozen, melt chocolate with coconut oil. Cut frozen mixture into small bars and dip into melted chocolate. Sprinkle with sesame seeds. For a healthier alternative, only smear the top with melted chocolate and sesame seeds and then cut into bars.

6. Store in freezer. Defrost before eating.

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REBRANDING

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Hot Quinoa Cereal We’re past the rice krispies, cornflakes, and cheerios stage, so here’s a cereal bowl that will not only make you feel warm and fuzzy, but happy and satiated too. I love the choice of toppings here, but you can play around with whatever you have on hand.

Yield: 2 servings

Toppings:

Milk Base:

1 cup cubed sweet potato

1 cup milk

1 cup cubed red apple or pear

1½ tsp cinnamon

1 cup cubed peach or red grapes halved

¾ tsp lemon juice

1 Tbsp maple syrup

¼ tsp vanilla extract

1 tsp cinnamon

¼ tsp maple syrup

Salt to taste

1 cup cooked quinoa

Small wedge of avocado, finely cubed and lightly salted 2 Tbsp chopped pecans

Roast sweet potato in a Betty Crocker pizza maker (or oven) for approximately 8–10 minutes. Season with salt.

Add apples/pears, peaches/grapes, maple syrup, and cinnamon and roast for another 8–10 minutes or until soft.

Meanwhile, heat up milk, cinnamon, lemon juice, vanilla extract, and maple syrup on stove top, mixing well. Add cooked quinoa.

Pour heated milk and quinoa into two bowls. Top with roasted fruits. Finish off with fresh avocado and pecans. For a sweeter option, drizzle with more maple syrup.

Here’s Malky’s latest Rebranding project: Quality custom dates filled with a variety of crispy, creamy, complementary flavors, including strawberry hazelnut, blueberry pretzel, halva pecan and much more.

To order, or for more information, call 347-201-1024 or write to malkyrose58@gmail.com.

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d e h c n e u Q

6 Creative Ways to Ensure Adequate Hydration

ESTI ASHER, MS, RDN, LD 90

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Now that we’re immersed in the heat of the summer, it’s essential that we pay close attention to our hydration status and make sure we’re consuming enough water. While this topic is applicable all year round, in high temperatures it is even more critical and timely. Contrary to popular belief, ways to stay hydrated can be fun and creative. Here are 6 ideas to challenge you to think “beyond the water bottle” when hydrating this summer.

Homemade popsicles

Infused water

This option is delicious, fun, and refreshing and offers a lot of room for creativity and variation.

However, it may need some advance planning as popsicles take at least 2–3 hours to freeze (depending on your freezer, amount of liquid used, etc.). The possibilities for homemade popsicles are endless, but for some direction and inspiration, first consider the type of liquid you’d like to use (such as diluted juice or a yogurt base) and if you want add-ins for additional flavor, texture, and fun (such as bite sized/non–choking hazard pieces of fruit or chocolate chips). Prepare these as an activity with kids or create your own and win the prize for “Mommy of the summer.”

Despite the more creative ways to increase water intake, drinking water should of course be included in our efforts to stay hydrated. Everyone has different preferences when it comes to water consumption. Consider whether you prefer your water cold or room temperature, straight from a cup or sipped with a straw, out of a larger bottle or cup so it is easier to keep track of how much you’re drinking, or refilling a smaller, more manageable vessel. Beyond these considerations, you may benefit from switching it up and flavoring your water for some extra motivation. Simply include a splash of fruit juice or go the extra step and infuse your water with fruit, vegetables, or refreshing herbs such as mint. Rest a lemon wedge on your cup rim for decor and an additional dimension to the flavor profile of your water. Happy sipping!

Fruit platters

Smoothies

Incorporating fruit—whether whole, cut up and arranged nicely on a platter, or mixed together as a salad—is a great way to help improve hydration. You can create fruit arrangements on your own or delegate to a child (if age appropriate). Choose fruit based on your preferences and/or what you have in your kitchen. Try to include fruits with especially high water content, such as watermelon, cantaloupe, honeydew, pineapples, and peaches.

Smoothies are a quick and refreshing way to squeeze hydration and many nutrients into our day. They can be used as a meal component (think breakfast on the go) or as a snack.

They can be as simple as blending up some frozen fruit with water, milk, milk alternative, or yogurt, or more elaborate and substantial by including components such as nuts, seeds, or nut/seed butters. The latter will also contribute toward the protein (and overall satisfaction) content of this delicious and hydrating drink. Feel like indulging a little more? Add some whipped topping and enjoy!

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Variety of vegetables Like fruit, vegetables also contain a generous water component. Enjoy a hydrating salad or cut-up vegetable sticks with a dip. Vegetables with a particularly high water content include cucumbers, celery, lettuce, bell peppers, tomatoes, and cabbage.

Fruit skewers While similar in content to fruit platters, fruit skewers increase the fun, creativity, and excitement of eating fruit. Feel free to involve your kids in the activity of creating fruit skewers; you can incorporate educational components such as pattern making and shape identification to add even more benefit to this activity. For younger kids, be mindful to use skewers that are kid-friendly.

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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Sleep Is Negatively Affected by Poor Diet While we do not have full control of our health, there are behaviors within our control that can increase our chances of good health, including diet, exercise, and sleep.

Often, these behaviors affect each other as well, and thereby work together to impact our overall health. In a recent study published in the journal Obesity, researchers at Uppsala University studied the impact of a less-healthy diet on sleep.

A total of 15 healthy participants with normal sleep habits and within the recommended range of sleep were studied. First, they ate a healthy diet for one week and had their sleep monitored in a laboratory. Next, participants ate the same number of calories, but from a diet that was higher in saturated fat and sugar and lower in dietary fiber, and they had their sleep monitored as well.

Researchers noted that participants spent the same amount of time sleeping and even had similar amounts of time in the various sleep stages. However, the deep sleep experienced by participants after eating an unhealthy diet was less deep and therefore less rejuvenating than when they had eaten a healthier diet. These findings were based on measurements of slow-wave activity.

This type of decreased slow-wave activity is similar to what is seen when people age or suffer from conditions such as insomnia.

Further research would need to include a longer study with a bigger participant group and aim to pinpoint what factors in the less healthy diet may have caused the negative sleep outcome. In the meantime, we can add deep sleep to the list of benefits of consuming a healthy diet.

Study Explains Why a High-Sugar Diet Can Worsen Inflammatory Bowel Disease Inflammatory bowel disease is a term used mainly for Crohn’s disease and ulcerative colitis, both of which are characterized by the inflammation of the gastrointestinal tract. Typical symptoms when not properly managed may include diarrhea, rectal bleeding, abdominal pain, weight loss, and fatigue. There are different diet recommendations for helping to minimize or eliminate the inflammation and pain, one of which is to reduce sugar intake and thereby minimize inflammation.

In a recent study, published in Cellular and Molecular Gastroenterology and Hepatology, researchers at the University of Pittsburgh set out to understand the reason for the detrimental impact a high-sugar diet can have on IBD. They explained that IBD is on the rise, particularly in cultures and areas around the world with a high sugar intake.

The researchers used two groups of mice to study the impact of sugar on IBD: healthy mice, and those with a GI tract similar to humans suffering from IBD. The study was over 14 days, with both groups subdivided and then fed either a normal diet or high-sugar diet. All mice in the high-sugar diet group died within the first nine days, while those on a regular diet lived for the whole experiment. Upon further research, the scientists identified the damage caused by the sugar. Under usual and healthy circumstances, the large intestine replenishes its cells every five days or so; however, when in the presence of sugar, it took too long to repair the damage, and the colon not properly replenish itself. This ultimately prolonged the damage as opposed to correcting itself and creating new cells.

While additional research is needed for more thorough recommendations, this study provides helpful information for building upon in the future. Furthermore, increasing awareness of the reasoning behind the recommendation to reduce sugar intake for IBD sufferers may make it easier to follow.

Sabich Stuffed Eggplant

BY KOSHER.COM STAFF | YIELDS 2-4 SERVINGS

Sabich is a sandwich of pita or laffa bread stuffed with fried eggplants, hard boiled eggs, chopped salad, parsley, amba and tahini sauce. Enjoy this fun take on a classic dish and top a roasted eggplant with all the fixings.

INGREDIENTS 3

Heaven & Earth Falafel Sliders, cooked according to package directions

2 2

eggplants, cut in half lengthwise hard-boiled eggs, sliced Israeli salad Tahini sauce Israeli pickles Amba Fresh chopped parsley, for garnish

DIRECTIONS 1 Preheat oven to 400 degrees Fahrenheit. Cut a crosshatch pattern onto the open side of the eggplant.

2 Place the eggplant halves cut-side up on a parchment lined baking sheet. Drizzle generously with olive oil and season with salt and pepper.

3 Turn the eggplant halves to cut-side down and drizzle the other side with olive oil.

4 Bake for 35 to 40 minutes. Remove from the oven and transfer to a plate.

5 Crumble up the falafel sliders onto the same baking sheet you used for the eggplant. Bake for five to seven minutes.

6 Top the cooked eggplant halves with eggs, Israeli salad, tahini sauce, crumbled falafel, Israeli pickles and amba. Sprinkle with fresh chopped parsley.

For more great recipes visit

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.

THIS MONTH

CHILL TIME On long summer nights, when you’re taking that well-deserved break after putting in a day’s worth of work—or perhaps a week’s worth of work in one day—how do you unwind? Is it with food or without?

Shaindy Oberlander, BS, INHC

I

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I prefer not to relax with food at night.

Rather, once the heat of the day has passed, I love going for a stroll with my husband, or I aim to try to find my bed earlier now that my teen is away in camp. I can’t say I’m perfect at this, but it’s definitely something I aspire to!

Laura Shammah, MS, RDN

Compiled by Shiffy Friedman

N

Now during the summertime, my husband and I go for a walk on the boardwalk.

It really helps us unwind and connect.

We also love to have our treats, such as chocolate (more often) or ice cream (less often).

1 cup almond butter (or peanut) ⅓ cup coconut oil, softened ½ cup unsweetened cocoa powder or cacao 1 tsp pure vanilla extract 3 Tbsp honey

Gila Glassberg, RDN, Intuitive Eating Counselor Tanya Rosen, MS, CPT

Paleo Salted Dark Chocolate Almond/ Peanut Butter Fudge

Toasted almond bits (optional, if you like crunchies)

I

I unwind with exercise. I love spinning, kickboxing, and HIIT. Research shows that intense exercise really helps with managing stress. For me, I always feel strong and empowered during and after a class and I also find it fun and exhilarating.

During the summer it’s also fun to go out to a restaurant with friends and sit outside under the stars. A fire pit is also awesome. Summer is just fun!

T

To unwind in the evening, I actually give myself a good workout in the EMSCULPT machine. When I saw the results my clients had with it, I wanted it too! The workout isn’t painful, and it forces me to stay in one place for 30 minutes—without my phone.

How’s that for chill time?

Flaky or coarse salt, for sprinkling Mix all ingredients, sprinkle with salt, and freeze.

Defrost ten minutes before serving. I love this next to So Coconut, coconut-flavor pareve ice cream. A scoop or two of that with two squares of fudge on top.

Perfection!

Chaya Tziry Retter, RDN, CPT

Dr. Rachael Teichberg

I

I like to unwind with a bit of chocolate at night. I’m not much of a traditional fudge fan, but I love anything salted chocolate so I gave this recipe a shot. It was incredible at first bite. My Shabbos company was also impressed—so impressed that I heard her tell three different people on three different occasions how great the fudge was. Now she has plans to make her own batch…It’s easy, gluten free, no added sugar, and hits the chocolate-crave spot (even on Pesach!).

U

Unwinding after a long summer day means spending more time outdoors.

Relaxing on the porch or going out for a walk and enjoying the evening breeze is just the best. In terms of snacking, my nighttime treat is lots and lots of…water!

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M

My way of unwinding on long summer nights is with a tea and/or a sugar-free candy. And, of course, a walk!

Bina Gottdiener, CN, CHC

I

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I go for a freezing cold brewed iced tea with any flavor of choice. I love Wissotzky’s mango passion fruit or limonana flavor, which I sweeten with honey, stevia, or monkfruit. I add in chunks of frozen fruit or sliced lemon/ginger and it’s delicious.

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Bashy Halberstam Esti Asher, MS, RDN, LD

M

Maybe it’s because I’m a Floridian, or perhaps because I’m an early bird, that I actually go to bed right after my kids do. When there’s no nightlife around you, it’s easier to call it an early night. That’s the best treat I can give myself. I wake up super-early and can get a lot done in the morning. I find that making evenings a cell-phone free zone makes it easier to fall asleep early.

Sheindy Unger, CDC

Shani Taub, CDC

Leah Wolofsky, RDN

MY TABLE

S

Since my mind is stimulated all day, at the end of the day I like to do things that relax my mind, ground me, and don’t require mind work.

Here are some of the things I like to do: paint, diamond stud art, shmooze, give myself permission to just relax and do nothing, play games with my kids, just spend time with my kids, and do a meditation. Now, during the blessed weeks of summer, I love swimming.

Being that we’re spending the summer in a house with a private pool, we get to do night swimming as well, which is amazing.

I

In general, I love to sip and enjoy a tea (my favorite is a vanilla or caramel chai tea with a splash of almond milk) once the day is over and the night is (more or less) quiet. The hot drink requires slow sips, which also helps me slow down and relax. However, when it’s warm outside, hot tea is less appealing. On such days, I sometimes opt for a decaf iced coffee, or skip the drink altogether. I also enjoy unwinding while listening to a shiur. On Thursday nights I usually opt for something on the parshah. Otherwise my go-to's include a series on Mesilas Yesharim, Chovos Halevavos, or anything parenting-related.

W

What better way to unwind than to spend time with friends and family? Many times we turn to food for company. Food gives us fleeting emotional support, while friends and family give us lasting emotional support. Reframing parties as social events, rather than as foodcentered events, allows us to enjoy ourselves without unnecessary food intake.

of ball illa van e ic m crea

d in e p p a wr olate choc ookie c c h i p ug h do

d in r ipped choich mi l co l ate k

NEW!

Also available in vanilla brownie fudge and peanut butter

Product of USA

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HOLISTIC

C I T S I L O H Shaindy Oberlander, INHC

Physical Health

Is This Weight-Loss Friendly?

In today’s technologically connected world, I often receive and see awesome recipes from health enthusiasts, and those recipes all look delicious indeed. However, if weight loss is a goal for us, we need to understand that healthy does not equal weight-loss friendly. For instance, acai bowls are all the rage nowadays. While the acai berry is certainly healthy, and an acai bowl can be packed with nutrition, it’s also loaded with sugar. Consider what that appealing bowl contains: Acai berries, bananas, strawberries, mango, kiwi, cocoa nibs, almond butter, and coconut—and that’s just some of it. Are these components healthy? Most definitely. Weight-loss friendly, especially given their quantity? Absolutely not. Sugar is what drives weight gain. This does not mean that eating fruit is unhealthy. Fruits are incredible edibles. They contain antioxidants, fiber and loads of nutrients. However, eating too many fruits daily in place of healthy carbs, fats, and proteins will most definitely lead to weight gain.

As another example, let’s take a look at commercially prepared protein bars. While these are great snacking options for athletes and for anyone who isn’t trying to lose weight, they’re by far not weight-loss friendly. A typical protein bar contains honey, nuts, peanut butter, and many added ingredients that may be healthy but will not aid in one’s weight-loss journey. Rather, when you’re looking for that nutritious snack until your next meal, opt for a real fruit or a protein-packed yogurt with no sugar.

Shaindy Oberlander, BS, INHC, a graduate from Mercy College and IIN, runs her functional medicine– based nutrition practice in Toms River, New Jersey, and virtually. Shaindy has tracks for teens, nursing and pregnant mothers, and 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.

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Tamar Feldman RDN CDCES

Women’s Health

Targeting the Thyroid Thyroid autoimmunity, known as Hashimoto’s disease, is extremely common and on the rise.

Symptoms of low thyroid function include difficulty losing weight and/or weight gain, feeling cold often, low energy levels, constipation, and hair loss. Plastics and heavy metal contamination are strongly linked to this condition, which can trigger inflammation in the thyroid gland and cause the body to attack its own thyroid gland. Avoiding contamination of food with plastics, as well as testing for heavy metal contamination, is an integral component of treatment.

Low dose supplementation of iodine using kelp flakes in the diet is often helpful, as well as avoiding fluoride and bromides found in processed salts. Antioxidants such as selenium in Brazil nuts, and dietary or supplemental vitamin C can tone down inflammation in the thyroid gland and lessen the “fire” that leads to an autoimmune attack on the gland. Following an anti-inflammatory diet plan that incorporates known anti-inflammatory foods such as berries, flax seed, extra virgin olive oil, leafy greens, and colorful veggies with very minimal processed foods and animal/dairy proteins is helpful in Hashimoto’s cases. Moderating the stability of blood sugar levels by choosing a diet containing minimally processed plant-based foods and healthy fats can also help bring down inflammation and reduce the autoimmune attack on the thyroid gland.

Tamar Feldman, RDN, CDE, is a dietitian whose mission is to improve lives by empowering individuals to use nutrition to improve their gut health and hormone balance. She is a recognized expert on IBS/SIBO and has developed the Gut Dietitian training protocols on IBS and IBD for Registered Dietitian education. She writes, lectures, and counsels extensively on IBD, IBS, PCOS/fertility, and thyroid health, and is the founder of the gutdietitian.com virtual practice and co-founder of the Belly app.

This year, with Shabbos Nachamu following right after Tishah B’Av, we’re granted an immediate consolation for our deep mourning. Whether we’re aware of it or not, all the anguish and pain we feel in our life is a result of the Churban, of our being banished from our Father’s table. When we were zocheh to be there, our connection to Hakadosh Baruch Hu was real and whole. It’s that connection that our neshamah yearns for every day in galus.

Shiffy Friedman

Spiritual Health

Ultimate Comfort

But on Shabbos, Rav Shimshon Pincus teaches, quoting various sefarim, our connection with Hakadosh Baruch Hu is so palpable that it’s akin to being within the walls of the Beis Hamikdash.

With so many distractions out of reach for us, this is our opportunity to take advantage of the koach of the day in order to feel His connection more deeply. Especially on Shabbos Nachamu, we can draw the greatest comfort we seek from strengthening our relationship with Him. Whether it’s taking a few extra moments at hadlakas neiros to daven that we feel this connection, paying attention to the emunah-infused words of Kiddush, or using the time on this leisure day to take note of the many gifts He sends our way, we can tap into the healing, comforting experience of being in the Beis Hamikdash.

In addition to her work as a writer, teacher, and counselor, Mrs. Shiffy Friedman is the founding director of LAHAV, an initiative that spreads awareness about the pathways to connection, contentment, and inner peace through Torah. To receive her free thought-provoking messages on the topic or to learn more about LAHAV, please write to info@lahavinitiative.org. Shiffy is currently teaching an 8-week series based on Chovos Halevavos, Steps to Serenity, on the Nishmoseinu hotline at 718-759-1111. She is also teaching a 14-part series on Mesillas Yesharim, Journey Inward, on Inspire by Wire at 718-906-6451.

If you’re a health practitioner and would like to contribute to this column, please write to info@wellspringmagazine.com.

WELLSPRING / AV 5783

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