Wellspring Issue #98 by The Wellspring

Easing the hangover process for my husband and sons Easing the hangover process for my husband and sons MARCH 2024 // ADAR II 5784 // ISSUE 98 MARCH 2024 // ADAR II 5784 // ISSUE 98

My Table

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COPY & RESEARCH

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

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

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CONTENTS

MARCH 2024 ADAR II 5784 ISSUE 98 Our next issue will appear on Wednesday, April 17th iy"H.

WELL INFORMED 14

Springboard

Spiritual Eating

Torah Wellspring

Health Updates

LIVING WELL

Fitness

Ask the Nutritionist

FYI

Community

Cover Feature

Sample

Cup of Tea

Serial Diary

DIY

WELLBEING 74

54 77

SEASONED 10

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Tap In

FAREWELL 98

Holistic

Inner Parenting will return next month.

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

Rivky Schwartz

upon the birth of her daughter.

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The New Look of

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EDITOR'S NOTE

Beneath the Layers

just returned this morning from a lovely trip to the States that began with a special weekend with family in New York and ended with a blissful two days in a sunny, picturesque setting with several sisters. I returned to my home and family in Eretz Yisrael feeling rejuvenated—and also very disguised. You see, while the sun did a great job at facilitating a most restful experience, its powerful rays also burned my face to the point that I hoped my young kids would still recognize me when I get home. (I breathed a sigh of relief when their tight hugs communicated that they did, baruch Hashem!) This episode could serve as a word of caution to those who will be spending time in the sun—a reminder to take the right precautions and not follow my example. But I’d like to address a different angle: what it feels like to be around people, especially seat mates on a 12-hour plane ride, and knowing, “This person has no idea what I really look like.” I found it hard to stretch my lips into a smile while making friendly conversation with the young mother sitting right next to me, and when I got home to my family and handing out their long-awaited gifts (Purim costumes!) and treats, I had to reassure them that yes, I really was so excited to see them and I really did love the way they looked in their costumes. I just couldn’t stretch my mouth wide enough to exclaim my usual, “I am so happy to be back here!” And “Wow! You look magnificent in that princess dress!” It feels bizarre to be wearing this “mask,” which is thankfully temporary, but it’s also an opportunity for me to cull some worthwhile insights. When those we come into contact with—whether our children, coworkers, neighbors, or other family members—exhibit conduct we don’t necessarily appreciate, we stand to gain so much when we recognize that what we’re seeing is only part of the story, a very distorted, external part. From deep inside, this person may be crying out to us, “This is not the real me!” In my case, when I couldn’t exhibit a smile, my message to my family would be, “Really, I’m so happy right now. I simply can’t show it on the outside, but the joy of finally seeing you is certainly there.” In the case of others, it might be, “I’m acting this way because deep inside I’m hurting, and I simply don’t know how to process this big feeling.” Seeing beyond the external layers goes

far to foster true connection, which is such a central theme on Purim, the Yom Tov when we’re commanded to gift others and celebrate together. How’s that for this month’s parenting lesson (in lieu of our Inner Parenting column, which will return next month, iy”H)? When a child is grumbling that they don’t want to wear this costume or they get “stuck” on refusing to go to a certain relative for the meal, it would do them and us much good if we’d take a moment to peel away the mask of obnoxious behavior to see what the child is really communicating. What’s hard for you about this arrangement? How can we make it more pleasant for you? Tell us your preference and let’s see if we can accommodate your wishes in some way. Even if the answer will be no in the end, the child will feel seen and validated. How different the interaction becomes and how many strong emotions become neutralized when we choose to see beneath the layers.

nmasking is a strong theme in this issue of Wellspring. Whether it’s unmasking the truth about weight loss medications like Ozempic or turning fitness and nutrition myths on their head, it’s all about peeling away the layers to get to the core. So much of what we see is just a surface view; it’s when we choose to dig a little deeper with a true desire to understand that an entire new reality unfolds. I often use a set of Russian dolls in my classes on emotional wellbeing to illustrate this phenomenon because it’s such an apt symbolism of our reality. Each of us is a composite of so many layers! Even— and perhaps most importantly—when it comes to our own selves, giving ourselves the benefit of the doubt, choosing to see what’s going on for us internally that causes us to be triggered by certain people, places, or episodes, ushers in so much healing and inner peace. It opens up new vistas toward self-acceptance and nurturing. We can all use more of that to feel the simchah vibe all year long! Wishing you a simchas Purim and a simchas tamid,

Shiffy Friedman

WELL- PUT On Purim, our essence is our focus—the fact that Hashem created us with a neshamah that is and always will be perfect. On Purim, we’re not afraid of who we are because the truth shines out.

Rabbi Ezra Friedman, Torah Wellspring WELLSPRING / ADAR II 5784

SPRINGBOARD

On Childhood Obesity, Parenting, Constipation, and More

All the Difference Issue #97: Ask Laura Shammah

I appreciated reading the question to the nutritionist in last month’s issue as it really resonated with me—not because I have children at that stage (I don’t yet), but because I myself was that overweight tenyear-old child the questioner describes. In her response, Laura advises against taking the child to the nutritionist, but I’d like to share my own take as a child who’s been there. I know many people believe that children could get emotionally

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harmed by such an experience, that they could be made to feel faulty and inferior, and so on. However, in my experience, if the way this topic is approached (by the parents) is with kindness and compassion, and the nutritionist’s style reflects that, simply teaching a child certain basic guidelines regarding their health and development can make all the difference in their choices. In my case, I did find it so helpful to go to a nutritionist as a child. Over the course of a few months, I lost all excess weight in a most healthy, positive way. It is thanks to one such

compassionate, wise nutritionist that I learned what my body needs and I’ve baruch Hashem been maintaining much of what she taught me until today, over a decade later. M. S.

Kids Have Emotions Too Issue #97: Ask Laura Shammah

I found Laura Shammah’s response

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Quick Question

SPRINGBOARD

Question: My husband and some of my older sons fulfill the mitzvah of ad delo yada to the highest measure on Purim, and they feel really sick afterward. Any suggestions for stemming the aftereffects of intoxication?

Answer: While hangover is a passing stage and there isn’t much to be done until the alcohol leaves the body, certain homeopathic remedies can significantly ease the symptoms and speed up the process. Based on your family members’ past history with hangover, you may want to stock up before Purim on the remedies they will probably find most helpful. • Nux vomica and carbo veg, for a strong headache and/or weakness, gas, and bloating. • Arsenic album and ipecac, for marked nausea and vomiting. Wishing all a happy and safe Purim, Take care, Miriam Schweid, Kinesiologist and Health Consultant

to the mother of the overweight child to be very validating. I too was overweight as a child and what I most remember from my childhood is the shame surrounding my size. It accompanied me everywhere! Worst of all was being taken to a nutritionist, which felt like a punishment for being “fat.” She took me off a long list of foods, including most of my favorites, of course, and gave me a general feeling that until I didn’t shape up, quite literally, I would be a failure.

positivity can be really harmful—in both the short and long run.

I know that not all nutritionists (hopefully most) don’t convey such an attitude (it wasn’t explicit, but this was certainly the vibe), but to make weight loss such a central part of a child’s life at a time when they need so much encouragement and

I loved reading the article about turning a trip to the grocery into a fitness opportunity. I felt like I was reading my story! Since I moved to an area where I must use a car to get anywhere and everywhere, I was convinced I’d become a couch potato,

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Name Withheld upon Request

always going from the driver’s seat to the couch. But then I realized that every errand or chore can be turned into an opportunity for movement. I’d like to add a tip: wearing sneakers really gives zest and energy to keep active—even in the house!

Opportunities Everywhere

Chanie Roth Monsey, New York

Issue #97: Fitness

Just What She Needed Issue #97: FYI

I want to thank you for writing about so many important topics we can all relate to at different points in our

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SPRINGBOARD

lives. Recently, one of my daughters gave birth and was struggling with constipation. She tried different solutions, but none were working for her. Thankfully, she was reading last issue’s Wellspring and came across the article on just this topic in the FYI column. She abstained from the goods on the list and religiously drank aloe vera juice to help relieve her constipation. These interventions worked wonders for her, baruch Hashem. Thanks for messengers!

being

Hashem’s

Sara Stein Lakewood, New Jersey

parenting column on processing emotions. I found the point that how we speak to others is an indicator of how we speak to ourselves to be so enlightening. I’m a very passionate person, and I’ve started to notice how I keep berating myself for having this personality. “Don’t get so excited/ worked up about this,” is something I tell myself way too often. But when I go into self-understanding mode, and I allow myself to be the person Hashem created me to be, I become so much more understanding of my children’s and others’ personalities as well. I can’t thank you enough for this treasure of a magazine, one that I passionately spread the word about! R. Tauber

Accepting My Own Personality Issue #97: Inner Parenting

I’m

enjoying

immensely

the

Required Reading Issue #97: Inner Parenting

I’m writing to say that last issue’s powerful parenting column on the common responses to a child’s expression of emotion should be required reading for all parents. I’m finding every article in this column to be illuminating, powerful, and on point, but what was unique about this last article was that so often, what we believe is helpful to a child can actually cause the opposite. Sometimes, all it takes is giving our interactions with our children just a bit of thought to determine whether or not they are helpful to them. As I often tell the parents I coach, “How would you feel if this is what you were told?” Yes, a child’s emotional world is fully developed, and when we have that understanding and look at them as the mini adults they are, we are able to tap into our intuition to be there for them in the way that only we can. Ariella Pasternak, Parenting Coach

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

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SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS

We Are What We Eat— And How We Eat Sefer Vayikra spells out the numerous laws of kosher and nonkosher wildlife. The Torah dedicates an entire chapter—47 verses in all— to specifying the intricate details of permissible and forbidden animals, fish, birds, and insects.

A kosher animal must have split hooves and digest its food by chewing its cud (rumination) instead of swallowing it at once. In case you ever wondered, ruminants are mammals that acquire nutrients from plant-based foods by fermenting it in a specialized stomach prior to digestion. The process typically requires regurgitation of fermented ingesta (known as cud) and chewing it again. The process of re-chewing the cud to further break down plant matter and stimulate digestion is called “rumination,” from the Latin ruminare, which means “to chew over again.” There you have it. Besides giving us these two identifying characteristics—which is all the information we really need to determine the kashrus status of any land animal, the Torah then goes on to record four species that possess only one of these traits: the gamal, shafan, arneves, and chazir. This roll call of “close but not kosher creatures” is seemingly redundant because once we are armed with the information above, we could have examined these animals and figured it out on our own. But, as we know, nothing is superfluous in the Torah. So why the list?

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One suggestion is that this information illustrates the Divine authenticity of the Chumash. If Moshe had written the Torah by himself, how could he have possibly described these four creatures in such detail and known that only these species have one—but not both—of these traits? As the Gemara states: “Was Moshe a hunter or archer? This refutes those who maintain that the Torah was not given by Hashem” (Chullin 60b). Another question arises on the way the list is written. The first three animals (gamal, shafan, and arneves) are portrayed as cud chewers but lacking split hooves, whereas the pig’s hoof is split, but it doesn’t ruminate. If these verses are depicting nonkosher animals, why do all of them begin with the animal’s “kosher” characteristic instead of the kosher sign they lack— which determines their final status? The Kli Yakar (Vayikra 11:7) comments that the presence of a single kosher trait is actually worse than none at all. Why? Because it demonstrates hypocrisy, symbolizing a person who trumpets their virtues in order to mask their shortcomings. “Look at me, I’m really kosher on the outside”—despite being treif on the inside. This idea is embodied most emphatically in the pig, which often

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lies on the ground with its feet facing upward as if to show off its cloven hooves and create the misleading impression that it is kosher. In Yiddish, a hypocrite is called a “chazir fissel” (pig’s foot). Another manifestation of hypocrisy when it comes to kosher food is blatant self-indulgence. Hashem gave us the gift of food for nourishment—to provide us with energy and sustenance to live a healthy life. When we harm our bodies by eating to excess, we contradict the blessing we made on the food only moments before.

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The Ramban in Parashas Kedoshim describes a glutton as a “naval berishus haTorah—a detestable person within the confines of Torah.” Even though he is eating kosher food, he is misusing it for the sake of self-centered physical gratification. Yes, we want to enjoy the tasty foods Hashem put into this world. But at the same time—and this may be something we want to keep in mind on Purim—we want to consume them in a way that doesn’t send mixed messages about who we are and what we stand for.

TORAH WELLSPRING By Rabbi Ezra Friedman

One Day of the Real Me Why Do I Wear a Mask All Year Long?

There’s no better time than Adar to discuss a topic that is so central to our lives—simchah. Since much has already been written about how to foster happiness in the heart, let us focus on a particular angle of this desired emotion: What is it that inhibits us from feeling simchah? What is one of the greatest obstacles of this seemingly elusive state? 22

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As we’ve discussed in the past, we are zocheh to attain the highest level of simchah when we are content with ourselves — when we feel good about ourselves, when we feel worthy, and we are okay with who and what we are. This does not refer to an egotistical self-approval, measured according to the relative lack of others, be it in our achievements, talents, or assets. On the contrary, it’s a state of internal satisfaction. It’s feeling perfectly at peace with the way Hashem created us,

knowing that we are kulo tov, that our essence is good, independent of what we do or possess. In other words, only when we feel that our essence is good can we feel simchah. When we perform a misdeed, we may — and should — acknowledge that our action was wrong, and we should do what it takes to repent. But, only if we believe that this deed did not taint our essence — which is good and will always stay good — can we feel truly happy. Feeling the opposite — that something is wrong with our essential self — is one of the greatest impediments to this state of being. As long as our happiness is contingent on something, whether it’s assets or accomplishments or a perfect record — which implies that we’re not happy with ourselves as we are — we’re not truly in a state of simchah. In other words, as long as we don’t feel okay with ourselves, which is our greatest stimulus for joy, we will find ourselves on a constant quest for means of instant gratification, such as buying new things or attaining a position of prestige or status. But that’s not what we truly yearn for. Is This Really It? Most of us understand that external success is not where happiness lies, and as long as we’re dependent on something, anything, to make us happy, we won’t really feel happy — but it’s hard for us to believe that this is all we want. Can it really be that the only thing I truly want is to feel okay with who I am? On Purim, we have the minhag of dressing up in costumes. Ironically, with the “pass” to be more real on this day, many feel that Purim is the one day a year when they actually aren’t masquerading under some guise. It’s the day they can be who they really want to be. All year, they feel as if they’re playing a role, living

according to a script. Often, an individual may find himself doing things that are not “him.” “It’s not ‘me,’” he thinks, “but this is what I have to do.” He’s doing it because he’s playing some sort of game, following the rules set by the main players. What is it that doesn’t allow us to be real, to be or say what we really want? This conversation is not about a desire to engage in a behavior that is not in accordance with the Torah. Of course, such behaviors are off limits at all times, even if not doing them feels like it doesn’t allow us to be our true selves. (This train of thought is obviously erroneous because as Yidden, none of us has a ratzon to engage in such behavior at our core.) Rather, this is a conversation about those times when we might notice that we want to do something that may even bring us closer to Hashem, that connects us more to Torah, but we stop ourselves from doing it, because we’re wearing that mask. What is it that hinders our ability to go after our ratzon? What doesn't allow us to be who we really are in every circumstance? We can gain an understanding of why this happens from a passage in the Gemara in Megillah (12a), which discusses the topic of Purim. The talmidim of Rabi Shimon bar Yochai, the Gemara tells us, asked him which misdeed the generation of Mordechai and Esther did to bring such a harsh decree upon themselves. “It happened because they bowed to the idol of Nevuchadnetzar,” Rabi Shimon answered. If so, the talmidim questioned, why was the decree ultimately annulled? “That’s because they didn’t do it because they really wanted to. What they really wanted was to be erlich, but they were afraid of its fatal repercussions. And so, heim lo asu ela lapanim, they did so only for show.”

They only performed the deed of bowing down externally, in a superficial way, but deep inside this was not their true desire. The Yidden of those times masqueraded as servants of avodah zarah. We learn from this passage that every time an individual does not pursue what he really wants, because he’s afraid of a possible negative outcome, he dons a mask—ela lapanim. Because he’s afraid to show what lies within, he plays as if he’s someone else, something else. In their case, the Yidden concealed their loyalty to Hashem when bowing down to the idol. In our case, we may don a mask when we find ourselves “on show,” doing things that don’t reflect the real “us,” and are only being done to impress, please, or draw approval. Especially when amongst others, we may be doing so to conceal what we see as the opposite: an essence that is tainted. Why We Hide When we put up our show, it’s not about serving avodah zarah or bowing down to some self-righteous villain. But it’s that same fear: I can’t let others see my true self. And from where does that fear emanate? That fear develops because we live our lives with the schema of “I’m not good.” I may be doing good deeds, but deep inside I’m not a good person. Deep down, I don’t really have the right intentions. If you would see the real me, you would see I’m a fraud. If I feel this way — that my essence is tainted, that the real me is mean, impolite, uncouth, cowardly, silly, or deceitful, and so on, of course I won’t want others to take a peek inside. If I feel this way, I won’t only try to convince others that I’m good because of my deeds and achievements and the way I present myself, but I will also do things

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TORAH WELLSPRING

to convince myself. That's how deeply rooted that belief is within. Even I believe it. No matter how convinced I am that through my doing I will become someone worthy and upgrade my essence, the opposite is true. “Elokim bara es ha’adam yashar, Hashem created man upright" (Koheles 7:29). Each of us is created wholly good, just, and sincere. We were created b’tzelem Elokim, in the image of G-d, Who is obviously perfect. This is our essence. Pertaining to our deeds, that’s our responsibility: to do the right thing according to Torah. But even when we err, our essence remains unchanged. In order for a Yid to sin, he must be under the influence of a momentary negative spirit because who he is is not in tandem with what he’s doing. As Reish Lakish says in the Gemara (Sota 3a), a Yid only sins when a ruach shtus (a spirit of foolishness) enters his being, but that does not diminish one iota from his essence. When we come into adulthood having perceived the opposite message — that every negative deed we’ve ever done is an indication of our unworthy essence — we come to a subconscious conclusion that our real self must remain concealed. Why would we let anyone see the deep, dark corners of our “true self”? We’re on a mission to hide it — and keep it hidden. And, as a result, all our life, we wear a suffocating mask. Instead of letting ourselves “be,” of letting our beautiful essence come to the fore, we’re in “doing mode” all the time, trying to create a good image for ourselves and others (perhaps also to distract ourselves from the negative feelings we have toward our self). When we live with these skewed beliefs, we have a hard time tolerating what we see as our true self—imagine living all day every day with someone you can’t tolerate!— and so, we can’t possibly experience true simchah. The Gemara, in Brachos 10b, tells 24

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Instead of letting ourselves “be,” of letting our beautiful essence come to the fore, we’re in “doing mode” all the time, trying to create a good image for ourselves and others.

us that Rabi Meir used to daven that the evildoers should die, until his wife, Bruriah, said to him, “Isn’t it written in Tehillim (104:35), ‘Yitamu chata'im min ha’aretz,' that the sins, not the sinners, be eradicated from this world?” We want the sins to end, not the sinners. Yes, the questionable deeds must improve, but even the evildoer’s essence is good. If we pray that the sinful deeds come to an end, their true essence will come to the fore. Only when we live with this truth — that Hashem chose to create us as a Yid, with a neshamah that is and will always be flawless, no matter what, can we start experiencing true joy because true joy emanates from within. We become like a naturally blossoming flower, which opens from the inside out, as opposed to a painted piece of art, on which the beauty is only a thin layer externally applied

to the surface. When we are aware of (in our mind) and connected to (in our heart) our beautiful essence, we have nothing to conceal all year long. We have no need for a mask because we are okay with ourselves as we are— humannesses and all— and we’re not on a quest of external “proofs” through constant doing to impress ourselves and/or others. Contrary to what we may understand, when we live this way we do not become less productive. Rather, our doing is actually much more motivated because it emanates from our good essence. Our Sages tell us that Purim is holier than Yom Kippur, which is only Yom HaKipurim, like Purim. How is that? Yom Kippur is of course a very important day, a day on which we repent for our negative deeds. However, on a day that we’re focused on our sins, we’re not focused on our

true essence, because we are not our sins. Teshuvah is a crucial part of our relationship with Hashem, and this ultimately leads us to shleimus, completion, but Yom Kippur is not a day on which we exclusively focus on and celebrate our essence. On Purim, however, our essence is our focus—the fact that Hashem created us with a neshamah that is and always will be perfect. On Purim, we’re not afraid of who we are because the truth shines out. This is why, the sefarim tell us, we get intoxicated on this day. As we know, inebriation allows for our internal world to become exposed. Nichnas yayin yatza sod. On Purim, the day that our wholly good essence is reiterated, we’re not afraid for our penimiyus to emerge because we’re confident that

it’s beautiful. The Gemara (Shabbos 88a) notes that on Purim, the Yidden reaccepted the Torah from love. They weren’t forced to do so. They wanted it. And the fact that they wanted it portrays their kadosh essence. A person who is good wants good. “This is us,” they were saying. “The real ‘us’ wants to keep the Torah, wants to be connected to the truth. The real ‘us’ wants to be kind to others, to honor our parents, to engage in pious conduct.” The fact that a Yid is mekabel to do good of his own accord is a sign that he is unconditionally good. Off With the Masks When we start to realize that ev-

ery part of us is holy, perfect, and good, exactly as Hashem wanted it to be, we start to feel okay with who we are. Once we feel this way, we are no longer in battle with ourselves nor on a mission to conceal any parts of ourselves. We are able to remove our mask and just be ourselves, wherever we are and in whatever we do. Despite being acutely aware of what we could improve (which only becomes possible when we differentiate our deeds from our essence), and working to do so, we are cognizant that our deeds do not define us. It is then that we can be zocheh to menuchas hanefesh and simchas hachaim. May Hashem help the true essence shine forth from all of us. We should be zocheh to a simchas Purim — and a simchas tamid.

Rabbi Ezra Friedman is the Rosh Yeshiva of Yeshivas Mekor Chaim in Yerushalayim.

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UPDATES By Bayla Brooks

Do You Know Your Numbers? Time to brush up on the basics When the nurse unwraps the blood pressure cuff, murmurs our numbers, and says they’re good, we immediately breathe a sigh of relief and forget all about it. Most of us don’t pay that much attention to the basics of our functioning, but perhaps it is time we tuned in and took note of those numbers. They might serve us well down the line.

percent could recall their childhood address and 58 percent knew their best friend’s birthday. While people don’t know their health numbers off the top of their heads, most do have them regularly checked. Frequent check-ups are great, but when it comes to our health, being an involved consumer is of paramount importance.

According to a new national survey conducted by Ohio State University’s Wexner Medical Center, fewer than half of Americans know their blood pressure or ideal weight, and less than one in five know their cholesterol or blood sugar levels. Considering that these facts form the basis of our health, the underwhelming survey turnout is rather astounding.

“It’s important to not only know your numbers but also to be proactive with medication and lifestyle changes like diet and exercise,” Mehta says. Often, tweaks are needed in a person’s daily schedule to assist them in maintaining the right numbers and avoiding issues currently or down the line. This can be done at times when a person seems to be at peak wellness; there is no better investment in health than when it is in good shape.

“Recognizing heart disease risk factors early and adequately treating them can potentially prevent heart attacks, strokes, and heart failure. As a society, we need to shift from sick care to preventative care so people can live their best and fullest lives possible,” says Dr. Laxmi Mehta, director of preventative cardiology and women’s cardiovascular health at Wexner. The survey asked more than 1,000 adults nationwide if they knew their blood pressure level, ideal weight, cholesterol, and blood sugar levels. The highest percentage knew their ideal weight (44 percent), while the lowest (15 percent) knew their blood sugar levels. By comparison, 68 26

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So what are some numbers we’d benefit from knowing? Here’s a very general cheat sheet with the range of ideal numbers for adults. • Blood pressure between 90/60 mm Hg and 120/80 mm Hg. • Fasting blood glucose concentration between 70 mg/dL and 100 mg/dL, or a hemoglobin A1C of less than 5.7% . • Total cholesterol levels, including “good” HDL cholesterol, “bad” LDL cholesterol, and triglycerides: less than 200 mg/dL. • Body-mass index between 18.5 and 24.9.

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UPDATES

The Newest Diffuser Nowadays, charcoal is not just for barbecues Diffusers are definitely in vogue. Nowadays, it’s hard to find a home without one emitting some kind of scent or another. From plug-in to scent sachets, from reeds to fullblown house-wide systems, diffusers come in varied forms. Here’s a new one to try, but be warned that it’s definitely not your typical version. In recent months, it’s become popular to scatter charcoal throughout one’s home. Yes, that black, brittle substance is having its moment in the limelight. Consumers have reported impressive and unparalleled effects on the surrounding environment. We’re not just talking about any charcoal though; it’s a specific kind of activated bamboo charcoal that has purportedly been breathing new life into homes. The specially formulated charcoal has three unique properties that many are taking advantage of. First, it attracts and sucks in airborne particulates like dust, allergens, mold spores, moisture, and smells. Every house could use that kind of cleanse! Such particulates are often hidden from the eye, and incredibly, the charcoal sucks them in. The tiny structure of the charcoal is like a net, so anything that gets stuck in it becomes trapped. That turns it into a web for unwanted dirt and dust. Last, charcoal has a natural ability to clean the air by passive filtering. Who would

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have thought that an element as simple as charcoal would be so pleasantly effective? A company by the name of NatureFresh has managed to create a viable method for generating specially formulated activated bamboo charcoal on a larger scale and are currently selling charcoal bags to the public. Each air purifying bag—which lasts for about two years—contains enough activated bamboo charcoal to cleanse the air within a space that measures up to 90 square feet. According to the company, the product is very simple to use. All you have to do is place a bag in the desired area, and you’ll start to notice a difference in the air you breathe within 12 hours. The purifying properties are quite strong and will begin their magic as soon as the bag is opened. Consumers have described charcoal as a “mouse trap for mold toxins.” It can turn a dusty space into a fresh air paradise without anyone lifting a finger. It will even do the trick for smelly trash cans and closets. Most of us have never thought of this substance as useful for anything other than a summer barbecue. But apparently, its many uses have been making this really popular nowadays. It’s even been declared by some to be the best life hack of 2024.

For those with higher standards.™

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Cutting down on sugar is easy with Gefen Harmony Sweetener. It’s lighter, healthier, and sweet as sugar. Perfect for your Pesach baking marathon, or to sweeten your coffee when you sit down for a well-deserved break. Those who prefer the taste of Splenda will find Harmony to be its closest accompaniment in this special-run kosher l’pesach version.

t Wishing you a S wee & Kos her Pesach

WELLSPRING / ADAR II 5784

UPDATES

Part

15 in a series

Demystified

Myth: Red Wine Is a Superfood Nothing beats hearing that the foods we’re already enjoying also boast impressive health benefits. (Case in point: dark chocolate.) So, it’s not surprising that the media lit up recently with the exciting news that drinking red wine could be beneficial to the brain. A study found that the antioxidant resveratrol could help slow Alzheimer’s disease. Since resveratrol can be found in red wine, it was suggested that consuming red wine might ease the progression of Alzheimer’s. Does that turn red wine into a superfood that should be consumed in large quantities? Not quite. The reality is that consuming wine in all but the most moderate doses (that’s one glass a day for women, and two for men) will most likely increase the risk of dementia. This is due to a number of factors, including its inflammatory effects, sugar load, and toxin demands on the liver. While the data suggests that small amounts of alcohol do offer some protection to the heart, wine is statistically no more protective than any other alcohol. While resveratrol is a great molecule in the test tube, a person would need to drink a thousand bottles of wine in a day to get a therapeutic dose. Riding a bike for an hour a day will do far more to reduce the risk of disease—with the added benefit of making you feel great. So go ahead and enjoy that first glass. But any more than that (Purim for the menfolk not included!), and the damage of the wine will far outweigh the benefit of a sprinkle of resveratrol.

WELLSPRING / MARCH 2024

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FITNESS

FLIPPING 8 COMMON EXERCISE MYTHS UPSIDE DOWN 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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IN THE SPIRIT OF VENAHAFOCH HU, LET’S TURN EIGHT COMMON EXERCISE MYTHS ON THEIR HEADS AND GET THE FACTS STRAIGHT.

EXERCISE NEGATES THE IMPACT OF POOR FOOD CHOICES.

While we may wish our 30-minute cardio blast would delete last night’s food fest, exercise cannot make up for poor diet habits and food choices. Relative to exercise, diet and nutrition play a more significant role in weight loss and management. It’s easy to get stuck in the cycle of “I’ll just burn it off with exercise,” but calories are consumed in much greater volume than they are burned.

ONLY CARDIO WORKOUTS RESULT IN WEIGHT LOSS.

Yes, incorporating 20–30 minutes of cardio into your consistent exercise regimen is recommended. However, focusing only on cardio does not transform the body as quickly or as dramatically as one would think. Many perceive cardio as the ultimate solution because it gets their heart rate up. The truth is, we need to incorporate both cardio and strength training into our workout schedule. Strength training builds muscles and maximizes the cardio routine. The more muscle we have, the more calories our body will burn, especially during cardio.

I AM ONLY EXPERIENCING WEIGHT LOSS IF THE NUMBER ON THE SCALE IS DROPPING.

It’s common to become obsessed with the numbers on the scale, but it is not the best representation of body changes. The number on the scale is a result of many factors, such as water intake, the kind of food we consumed, and what time we’re weighing in. Sometimes, even when an individual loses a significant amount of weight, the number on the scale may still go up because of increased muscle due to exercise. If we want to accurately track our weight loss and muscle development, we may want to pay attention to how our clothes are fitting. And if we’re going to use the scale on a daily basis, we’ll want to weigh in at the same time every day.

THE EXERCISE MACHINE ACCURATELY DEMONSTRATES CALORIES BURNED.

While it’s gratifying and motivating to watch the number of calories burned increase, it’s not a given that those are the actual results of our efforts. Unfortunately, the metric isn’t 100 percent accurate. Many factors determine how many calories the body will burn, including gender, age, current weight, and heart rate. Some machines allow the user to enter personalized data in one or two of these factors, but rarely all of them.

SQUATS ARE BAD FOR THE KNEES.

Squatting is actually from the most basic movement patterns we learn as we develop. Think of your toddler: ever watched her build an entire town while in a squatting position? Over time and due to prolonged positions in the wrong posture, we often do not use the proper muscle to be engaged in a healthy squat. With some conscious effort, we can relearn this primal position and safely practice it without injury concerns.

STRENGTH TRAINING WILL BULK ME UP.

Even if we do build lots of muscle when strength training, women have a different hormonal makeup than men, so it won’t result in bulk muscle as with men. This bulky-frame fear should not be a reason to hinder up from following the World Health Organization recommendation of engaging in strength training twice a week. It is important to keep in mind, though, that strength training does not mean lifting heavy weights at the gym. Our goal could just be to maintain our strength. Who doesn’t want to be able to pick up a toddler with ease or carry heavy grocery bags without breaking a sweat? We don’t need a set of weights to help make that happen. A resistance band will do, or anything we can find in the kitchen pantry. We can also do exercises using body weight as resistance, such as push-ups (modified push-ups on a chair or against a wall are ways to make it easier), squats, or simple exercises like standing up from a chair. I encourage body weight strength training over free weights.

IF I STOP STRENGTH TRAINING, ALL MY MUSCLE WILL TURN INTO FAT.

Muscle can’t turn into fat, just as fat can’t transform into muscle. Fat and muscle are two different types of tissue. If an individual stops strength training, they will start to lose muscle mass and their metabolism will slow down. A sluggish metabolism means the body is burning fewer calories at rest, which can lead to weight gain. Similar to this concept, muscle actually “consumes” more calories to sustain itself than fat does, so if there is a decrease in muscle mass, there will be less calories being burned at rest as well.

CORE/ABDOMINAL EXERCISES WILL FLATTEN THE STOMACH.

Weight loss cannot be targeted. While we can tone in specific areas, this one is a common misconception about losing “belly fat.” The abdominal wall is made up of several groups of muscles. Excessive adipose tissue (belly fat) will cover the muscles, making the abdomen “protrude.” Abdominal exercises strengthen the underlying muscle structure but will not “burn off” the fat. To reduce the fat tissue, one would have to follow typical weight reduction recommendations, such as maintaining a healthy diet and multiple forms of exercise.

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ASK THE NUTRITIONIST By Shani Taub, CDC

TO SUSTAIN AND MAINTAIN Even though I know that maintaining a healthy lifestyle is good for me for many reasons, my attempts at this endeavor have been quite rocky. I keep starting on a healthy food plan, only to drop it a few days later. When I do stick to a plan for some time, I find myself worrying about the future and how I will be able to maintain this long term. Any advice?

You’re definitely in good company with your struggles. On the one hand, you know that leading a healthy lifestyle is good for you, but on the other hand, you find it a stressful endeavor. I’d like to share an interesting observation I’ve made over the years regarding the different people I’ve worked with and their ability to stick to a food plan. This will hopefully validate your struggles and give you strength to persevere in your quest to eat healthfully. Just as our general choices in life are in tandem with our personalities, the same is true for our food choices. If we tend to be more laid-back and not so detail-oriented, our 36

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eating may be more haphazard and less mindful. If we’re more rigid by nature, we might find it easier to stick to a food plan more carefully. In the same vein, if we tend to worry about life in general, we may find ourselves with various concerns regarding this subject too. And so, you may want to ask yourself: Do I tend to stress out about many things in life? Does the future worry me a lot? If the answer is yes, it is understandable that this area of your life will raise your level of stress, too. Still, even if you observe that you are quick to go down the worry route, that doesn’t mean there’s no hope for you. Each individual, no matter their unique circumstances, can find the tools necessary to stay dedicated to whatever is important to them, in this case, your goal of healthful eating. Personality is the first factor that plays a significant role in the level of effort needed to maintain a commitment. In my practice, I find that those individuals who struggle less with self-discipline find it easiest to stick to their plan. It’s almost as if they were waiting all along for a food plan to be presented to them, and they follow it eagerly. For someone who isn’t a natural conformist, it may take more

effort, but it’s still an achievable goal. I often give the example of keeping Torah and mitzvos as an analogy. When we realize the importance of something—and sticking to a healthy food plan is a mitzvah, especially if it’s particularly necessary for our wellbeing—as much as it is a struggle, we do what we can to maintain our commitment. For individuals who find sticking to a plan a struggle due to their personality, maintaining the commitment certainly takes more effort. When I work with such women, I end up spending a lot more time encouraging them and checking in to be sure that they are committed to making this work. They may sometimes require nightly reminders, more weigh-ins per week, and longer phone calls. Although the process is more challenging, these individuals show me that anyone can change any habit. The pattern-breaking I’ve witnessed over the years is truly incredible. It is my belief that, with the right guidance and mindset, every individual can accustom themselves to leading a healthy lifestyle. Another significant factor that can impede our ability to maintain a healthy eating commitment is stress or other emotions. Often, we have all the right intentions and even a sustainable plan, but when our emotions get in the way we find ourselves veering off the plan completely. That’s another element to explore, and it requires learning how to deal with emotions in a way that is helpful and conducive to healing. When we’re accustomed to turning to food from emotional hunger, sticking to a plan is arduous, but in this case too, change is possible if it is important enough to us. Regarding your worries about maintaining the plan long term, here are two pieces of advice. First, once you accustom yourself to a routine that works for you, the plan becomes easier to maintain. The longer we are off foods that aren’t good for us—for example, white sugar—the easier it becomes for us to abstain from them. We also start seeing the tangible results we’ve been hoping for, with Hashem’s help, and this helps encourage us onward. There will always be challenges along the way, but for the most part, I and the many women I’ve been working with have found that once we’re in a good routine for a long enough time, it becomes easier to maintain it. Another piece to keep in mind is that there’s no need to think long term if that brings up worries for you. Rather, think about sticking to the plan just for today, just for right now. Can I manage this next half hour? Can I stick to my plan for my lunch right now? Can I stay away from this bar of chocolate just for today? When we think in more doable terms, we usually find that we can emerge victorious from a particular challenge. So yes, every individual can learn to stick to a healthful food plan, no matter their situation. A great start is to recognize your specific personality and realize how it is playing out in your approach to food. That knowledge alone can give you the boost to appreciate your innate capabilities. After that, roll up your sleeves and join our hard-working but very liberating club of healthy eaters. You can do this!

Is Stress Impeding Your Weight Loss? Three Simple Ways to Help Beat It 1. Move every day: Exercise—even just a brisk 20-minute walk—makes the blood circulate more quickly, transporting cortisol, the stress hormone, to the kidneys and flushing it out of the system. 2. Slow down: We know that slowing down the speed of our eating leads to us consuming less, but here’s another reason to slow down: experts now believe that cortisol levels drop when we slow down at mealtimes. Savor each bite and enjoy the taste as you swallow. 3. Dial down the caffeine: Coffee is anxiogenic, which means that too much of it can contribute to anxiety. Next time you’re particularly stressed, try an herbal tea or choose decaf instead. Incredibly, caffeine can actually raise cortisol levels higher than stress does. One study, conducted by the University of Oklahoma, showed that consuming 2–3 cups of coffee while mildly stressed boosted cortisol by as much as 25 percent and kept it elevated for 3 hours afterward.

Please send your questions to the nutritionist to info@wellspringmagazine.com. Shani Taub, CDC, has been practicing as a certified nutritionist in Lakewood for almost a decade, meeting with clients in person and on the phone. She also owns the highly popular Shani Taub food line, which carries healthy, approved, pre-measured foods and delicacies sold at supermarkets and restaurants.

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ALTERNATIVE VIEW

BY FAIGY SCHONFELD

GESTATIONAL DIABETES WHILE PREGNANCY IS A BLESSING IN EVERY WAY, FOR MANY WOMEN IT IS ACCOMPANIED BY VARIOUS CHALLENGES. IN PARTICULAR, UP TO 10 PERCENT OF EXPECTANT WOMEN IN THE UNITED STATES HAVE TO CONTEND WITH GESTATIONAL DIABETES. IF YOU ARE ONE OF THEM, HERE’S WHAT YOU CAN DO ABOUT IT.

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WHAT IS IT? Gestational diabetes—elevated blood sugar levels during pregnancy—is likely the most common medical concern expectant women face. During pregnancy, the placenta produces high levels of insulin-counteracting hormones, and these leave some women without adequate insulin. Since insulin is tasked with getting our food-turned-glucose from the blood into the cells, too little insulin means sugar levels building up in the blood. High blood sugar during pregnancy may lead to complications for the unborn baby—including preterm birth, high birth weight, or breathing issues.

THE CAUSE There are many opinions but no one definitive answer. Likely risk factors include high BMI, certain ethnicities, age (the risk increases over age 25), family history of diabetes, and PCOS.

TESTING FOR GESTATIONAL DIABETES Symptoms of gestational diabetes are quite similar to those of regular pregnancy, which is why most women screen for the condition at 24 to 28 weeks of pregnancy with the Glucola/glucose test: on an empty stomach, the individual drinks a syrupy solution containing 50 grams of sugar, followed an hour later by a blood test to measure blood sugar levels. If one fails the standard Glucola test, the three-hour test is next in the process, during which blood sugar levels are tested every hour for three consecutive hours. If at least two blood sugar readings are high, one is diagnosed with gestational diabetes. But I Don’t Like Glucola The problem is that the Glucola solution is allaround awful. While some versions are less evil than others, they generally contain a whole lot of things we’d rather stay away from—like GMO corn syrup, artificial flavors, and brominated vegetable oil, for starters. Also, some women find that drinking the Glucola solution leaves them nauseous, fatigued, or dizzy. If you’re the kind of person who tries to avoid processed food, you’re more likely to react negatively to all those stuff. To top it all off, one in four women who test positive with Glucola

don’t actually have the condition, while many women who do get false negatives. Alternatives to Glucola You might want to try other sugary foods instead, such as orange juice, dates, or even jellybeans— something with 50 grams of sugar and no healthy fats. Check with your doctor what your options are. (Some providers believe that jellybeans won’t cut it, but a study of 136 pregnant women demonstrated their effectiveness.) There’s also the Fresh Test, a cucumber and mint lemonade that contains the requisite grams of sugar but is free from artificial dyes and flavors and nasty preservatives. (Important note: The product is officially kosher, but I couldn’t find any certification on the package. Consult with your rabbinic authority before trying this one.) Making Your Own Glucose Drink Well, why not? You just need to get your hands on dextrose powder. Dextrose is a simple sugar that’s chemically identical to glucose. Just combine (pure organic) dextrose powder—enough to equal 50 grams of sugar—with water, and you have your drink.

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ALTERNATIVE VIEW

CONVENTIONAL TREATMENT Clinical guidelines for gestational diabetes recommend a one-to-two-week trial of a diet and exercise regimen for controlling blood sugar levels. If the levels aren’t up to par by then, doctors usually prescribe diabetes medication, like insulin or an oral med. But before heading that route, know that there are many gentler ways of lowering glucose levels that are often effective.

THE NATURAL WAY When Are You Eating? Taking stock of what you eat is obviously a biggie. But before we talk food, a proper eating schedule is essential. An irregular eating schedule can teach the body to expect a huge influx of sugar and calories at random times, while long periods may pass with no nutrients coming in. That’s complicated for the body’s natural metabolic activity and isn’t kind to insulin receptors. To treat or prevent gestational diabetes, you may want to start by committing to a set eating schedule. Many experts advise eating small meals every two hours to accustom the body to processing and absorbing nutrients at regular intervals, which can calm the up-and-down sugar storms typical of diabetes. Diet Watching what you eat is probably the best way to both prevent and manage gestational diabetes. That means focusing on a nutrient-dense diet to support both mom and baby while steering clear of empty calories—processed foods, sweetened drinks, and packaged goodies. Fill up on anti-inflammatory foods: choose healthy fats like nuts, seeds, and coconut and olive oils, as well as green leafy vegetables. These foods help burn fat and balance blood sugar. Fiber and protein-rich food are fabulous as well because they slow digestion time, which reduces insulin spikes. Fiber stimulates the activity of insulin receptors and inhibits excess insulin from being released

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into the bloodstream. Try to include some fiber in every meal and snack. Think avocado, beans, chia and flax seeds, broccoli, cauliflower, asparagus, brussels sprouts (in their checked form, of course). For the least fun part of this diet, do your best to cut back on carbs. Try dividing your carb intake over three meals and a few snacks. The paleo diet may be worth a try. When you’re having carbs, it’s a good idea to pair them with a high-quality protein to help the body with digestion and regulate the metabolism to release only necessary amounts of insulin. (Besides, protein in general is critical for the developing baby.) Eggs, yogurt, nuts, bone broth, and organic chicken are all great protein-packed options. While we’re talking carbs, remember there are some and some. Complex carbs break down to more valuable types of sugar, which are harder to digest and don’t impact the insulin fluctuations in the same manner as simple carbs. Fresh fruits and vegetables, organic milk, and whole grains are a different story than processed, packaged junk carbs. Sugar-Free Diet I’m not one to talk, being in possession of a very sweet tooth, but still, going sugar free is a good idea and so I’ll say it. Honestly, though, cutting out sugar doesn’t have to be the end of the world—many people are happy using agave nectar or stevia. In any case, some of the worst offenders containing simple, refined sugars are soda, fruit juice, and other sweetened drinks.

PHYSICAL ACTIVITY Get Moving Go for a run, a swim, or any kind of exercise that suits your fancy. When you exercise, your muscles are using insulin more efficiently to process blood sugar and are using it for energy. Research has shown that regular exercise over a two-to-three-month period can lower your A1C—the body’s average blood glucose level. According to one study, taking three short daily walks after meals was enough to reduce blood sugar levels, and they were equally as effective over a 24-hour span as a single 45-minute walk. Other studies show that exercise may improve glycemic control in women with gestational diabetes. Moderate physical activity for half an hour each day or more is recommended for all expectant women, and particularly for those dealing with this condition. (That is, barring medical or obstetric complications.) Brisk walking and prenatal yoga are both popular options that are beneficial as well. Go to Sleep Getting quality sleep is a wise piece of advice we’ve all heard before. And now you’ll hear it again, because sleep deprivation increases the stress hormone cortisol, which contributes to unhealthy body fat. Lacking sleep means insulin sensitivity takes a dive, which raises the risk for diabetes.

AN IRREGULAR EATING SCHEDULE CAN TEACH THE BODY TO EXPECT A HUGE INFLUX OF SUGAR AND CALORIES AT RANDOM TIMES, WHILE LONG PERIODS MAY PASS WITH NO NUTRIENTS COMING IN. WELLSPRING / ADAR II 5784

ALTERNATIVE VIEW

SUPPLEMENTS Vitamin D Too little vitamin D can be the culprit behind practically any issue, and here too, studies show a link between vitamin D deficiency and gestational diabetes. It’s also associated with maternal obesity and adverse outcomes for both mom and baby. Adequate levels of vitamin D aids in proper absorption of essential vitamins and nutrients, including calcium, magnesium, iron, and phosphate. Vitamin D also stimulates the growth of beneficial gut flora, which is crucial for a healthy pregnancy. A good way to boost D levels is by taking cod liver oil (and I recommend you get them in softgel form.) Vitamin C Vitamin C is a popular vitamin and for good reason. Vitamin C deficiency has been directly linked to gestational diabetes; studies have shown that women with gestational diabetes who increased their vitamin C intake were way less likely to experience serious symptoms. Calcium According to research published in Public Health Nutrition in 2017, more calcium was associated with a lesser risk of gestational diabetes. Women with higher calcium levels had a 42 percent lower risk of gestational diabetes than those with lower levels. Also, research shows that women with a calcium intake below 1,200 mg daily were associated with a 22 percent reduction

in gestational diabetes risk once they increased their daily intake by 200 mg. Load up on calcium-rich foods like yogurt, cheese, broccoli, and almonds. Check with your healthcare practitioner before supplementing with calcium as there is conflicting evidence about consuming it in very high amounts. Myo-Inositol Research is currently exploring how myo-inositol fares as a treatment for gestational diabetes. Myo-inositol is a naturally occurring sugar found in cereal, meat, and legumes, and it’s been found to lower insulin resistance. Magnesium In one study, women with gestational diabetes received 250 mg of magnesium every day for six weeks. Their blood sugar levels improved significantly, while cell damage was reduced. Herbs Some herbs look promising as treatment for gestational diabetes. But be super careful around them during pregnancy; herbs tend to be very potent and some can be dangerous for mom and baby. Some herbs that can help control blood sugar levels are easy to incorporate into your diet, garlic being one of them. Allicin—found in garlic—has been shown to improve metabolism of the liver and insulin release from the pancreas. Aloe vera juice has also been found to stimulate the production and release of insulin from the pancreas.

WHAT DOES YOUR STRESS LOOK LIKE? Too much stress can affect hormone levels, and that includes insulin. We know stress is no good, but what can we do about it? Basic lifestyle changes can go a long way, such as taking nature walks (or under-the-sun-walks, notes this city girl), prenatal yoga, journaling, or doing anything you enjoy. (A warm bath with lavender oil, how about? Or better yet, a weeklong stay in a gorgeous villa somewhere in Miami, with a maid and housekeeper and breakfast-in-bed options. Hmmm.) Even better yet, learning and practicing relying on Hashem can bring that paradise right to you wherever you are, no villa necessary.

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

WELLSPRING / MARCH 2024

Boro Park Primary Care No PCP change needed Walk-ins welcome

Pediatrics Big care for little people

Chaya Kessler CPNP-PC

First Floor Primary Care + Multi Specialty Entrance on 16th Ave.

16th Ave cor. 48th St. 718.840.3535

3rd Floor Women’s Health Center Entrance on 48th St.

WELLSPRING / ADAR II 5784

WELLSPRING COMMUNITY

Knee Pain

In this space, we feature a health-related question or predicament submitted by a Wellspring reader. Fellow readers are invited to participate in the conversation by sharing their tried-and-true advice and suggestions. Join the community!

I’m going on sixty and am baruch Hashem still maintaining a highly active lifestyle. Recently, my knees have started bothering me. They ache and feel painful when I get up or walk for more than a few minutes. Any natural ways I can address this issue?

Sounds very normal to me. I’m 64 and I’ve been struggling with knee pain for a few months now. I actually joined a support group in my community for people in my age group who are experiencing muscle pain related to aging. It’s a fantastic resource and has given me a renewed confidence that “gam zeh ya’avor.” Often, the pain is due to inflammation and will resolve without serious medical intervention. That is what I am hoping for. Wishing you an easy journey. - M. Tyberg 44

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A great way to remember how to treat knee pain, for all ages, is RICE: rest, ice, compression, and elevation. These tips can also be applied for a twisted, strained, or sprained foot. When your foot or knee hurts, the number one rule is to get off your feet as much as possible. Apply cold compresses and wrap the affected area to prevent swelling. Be careful not to wrap too tightly. And of course, keep that foot elevated. When my mother fell and hurt her foot badly, we did this method repeatedly to relieve her pain, and it was a great help. - Yitty D.

A good massage can do wonders for this issue. You don’t have to spend money or go out to a spa to enjoy the benefits of this intervention. You can give yourself a massage in the comfort of your own home. It will do wonders for your knees, and hopefully relieve lots of the pain. Apply gentle pressure on the knees to help improve blood flow and reduce inflammation. You can do this with the palm of your hand and softly move it in a circular manner. You can also tap your knee gently with a few fingers or glide your elbow against it. Refuah sheleimah! - Reina T., Atlanta

The wonderful joys of aging! Knee pain is almost like a milestone. Take a moment to look back at all the wonderful things you’ve accomplished in your life. Knee pain is a typical symptom of a person getting on with years, ad me’ah ve’esrim shanah. Take advantage of the benefits of deep breathing and relaxation. This can help reduce stress and manage chronic pain. Be sure to take adequate time to honor your body and give yourself ample time to relax, connect within, and rejuvenate. The effects are wondrous on the body. Sometimes, physical pain is really just the body crying out for more rest and relaxation.

Thank you for asking this important question about a condition that is so prevalent in our community. In my position as a nurse, I love getting creative with homeopathic ideas to help my patients. In 2011, there was a study that discovered the effects of a combination salve that was just as effective as over-the-counter pain relievers. It consists of cinnamon, ginger, mastic, and sesame oil. I’ve received great feedback on this one for everyday pains, and I’d love to hear how it works for you. - Yael D., Jackson

Best of health.

My father is baruch Hashem in his seventies and is still meticulous about his movement. He often says that when he slacks off on his exercise, that is precisely when the aches and pains start up. Exercise is an essential tool for treating knee pain. Resting the leg or limiting movement may help you avoid pain, but it can also stiffen the joint. Maybe look into working with a personal trainer or an exercise buddy. It’s always more enjoyable to work out with another person. My father sticks to low-impact, gentle activities such as walking, swimming, and yoga. Try it and see how it helps you. - Penina Y., Lakewood Many times, knee pain is due to improper weight management. I know for myself that as soon as I lost some weight, my body felt stronger. The extra weight puts pressure on the knee joints and can be the cause of inflammation, which in turn causes the pain. - Tova, Cleveland Take advantage of heat and cold pads. Both are known to relieve pain and reduce inflammation. Try to alternate between the two and apply for 20 minutes at a time, a few times a day. The gel packs are really easy to use and can often be used both frozen or heated up. A warm shower or bath can also help ease the symptoms. I hope this goes away quickly for you.

I dealt with severe knee pain three years ago. The pain spasms were so strong, I couldn’t walk without a cane, and I was in a wheelchair for some time. I really feel for you. Luckily, there is much you can do to get to the other side. Often, the pain is from overuse of the knees. Every muscle in our body is so important. For all young readers out there, take heed! Watch over your body and don’t wear it out unnecessarily. A number of careful strengthening exercises that I did during those days helped me a lot. One of them was to hold a chair and squat until the kneecaps cover the toes. I did this multiple times in a row. I also learned how to hold my posture properly so that my knees didn’t bear the brunt of my body. With hard work and thought, the pain subsided over time. I wish the same onto you. - M. Smith, Yerushalayim It’s incredible just how much our posture affects us. Maintaining a good posture can lead to an overall healthier body and lifestyle. Here are some pointers. You know that couch you just love to sink into at the end of the day? Avoid it. It’s bad for your back. Don’t slouch or lean; rather, keep your back erect. Yes, just like that. Those shoes you’ve been wearing for three years that broke a few times already? Trash them; it’s time for new ones with more supportive arches. Try not to sit for too long without moving as joints may become stiff and painful with no movement. Don’t let your posture fall to the wayside.

- Faigy M., Monsey

-Dina K., Detroit

Next Up: The glorious spring season is on the horizon. For me, that also signals the start of a highly uncomfortable spring fever season. This year, I would love to try some natural solutions to ease the symptoms and allow me to enjoy—instead of dread— this time of year. What has worked for you? Want to share what worked for you with a fellow Wellspring Community member? Send your response to info@wellspringmagazine.com.

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

- R. Kleiner, Boro Park

FEATURE

OFF-LABEL USE OF

OZEMP

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PIC

BY PNINA SCHOSS

IS THERE ANYTHING TO LOSE? WELLSPRING / ADAR II 5784

FEATURE

WHEN WEIGHT LOSS IS A DESPERATE GOAL, MANY RESORT TO DESPERATE MEASURES TO MAKE THAT HAPPEN. BUT IS MEDICATED WEIGHT LOSS THE WAY TO GO? When 46-year-old Devorah Klein married off her oldest child, she was ecstatic. After the hectic years of raising her young children, she appreciated her new title as a shvigger and was eager to embrace the new and blessed stage. Her newfound excitement was short-lived when she was diagnosed with a serious heart condition just days after her youngest turned eight. Devorah’s doctor warned her that she must lose weight—and fast—or else she wouldn’t be there to celebrate the rest of her children’s weddings r”l. “I was always on the heavier side,” Devorah begins, “and in recent years, the extra weight seemed to stick to me. I knew I was nearing obesity, and deep down, it bothered me. In all honesty, I never even tried to diet. I appreciated the blessings in my life and accepted my overweight body for what it was.” All that changed with her sudden diagnosis. With the doctor’s dire warning ringing in her ears, Devorah set out to find the most effective way to lose weight at her stage 48

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in life. Not an easy feat. The traditional dieting, exercise, and cutting carbs did little to help Devorah shed those pounds. She went down just a pound or two—during the good weeks—but nothing more. “After six months of dieting and working closely with a nutritionist, I started to feel desperate. The diets were hard, hard work, and the results weren’t happening as fast as I needed them to. At one point, I was on Weight Watchers and only lost three pounds over a span of two months.” It was right before Rosh Hashanah of last year when Devorah met with her doctor. While he was quietly reviewing her file, Devorah stared at the floor, tears burning in her eyes. Her weight was still a major issue. She needed a better option, and she needed it now. After a long silence, the doctor looked at Devorah. “Go with Ozempic,” he said with finality. Devorah was at her wits’ end and was willing to try just about anything. She filled her prescription that same day and davened hard for it to be effective. Once on the medication for six weeks, to her utter relief, Devorah lost 14 pounds. After that, it was a healthy downward spiral to her goal weight, which she achieved in ten months. Devorah is eternally grateful to her doctor for bringing up this avenue of relief at a time when all other paths led toward a dead end. The Explosion Ozempic, an injection drug that has been gaining popularity particularly for its off-label weight loss usage, works by mimicking a naturally occurring hormone in the body called GLP-1. As those hormone levels rise in the body, one generally feels fuller and more energized. The active ingredient in Ozempic is semaglutide, which works exactly like GLP-1. When the synthetic version of this essential hormone is injected into the body, it induces satiety, helping avoid extra trips to the snack cabinet. The semaglutide in Ozempic suppresses appetite, which is why it works “like magic” for weight loss. It also slows the digestion process, helping users feel fuller for longer even after consuming smaller quantities of food. The semaglutide also causes food to be retained in the body for longer hours. On top of that, it assists the pancreas in producing insulin, which signals the body to convert food to energy. For this reason, many have reported that Ozempic has made them feel more “alive.” The description of Ozempic gives the impression that it was formulated with weight loss in mind. However, its initial and main purpose, for which it was approved by the FDA in 2017, is for use in adults with type 2 diabetes. Weight loss was not even in the picture at the time of its original production. The semaglutide was introduced

to the American public for the sole purpose of assisting patients with type 2 diabetes secrete more insulin, which is essential to their survival. What happens when you introduce a drug to diabetes patients that can also help non-diabetics lose weight? It explodes. Now Ozempic, and its sister drug, Wegovy, which was created solely for weight loss, are of the most sought-after drugs in the country. So much so that there is currently a massive shortage in their production and companies are scrambling to churn out the drugs at record speed. Similar drugs by other brands, such as Mounjaro and Zepbound, have recently been added to the FDA-approved list. “I was always a foodie,” Yael Davidson from the West Coast shares. “I had an keen interest in preparing foods and felt a surge of joy in the eating process. My family benefited tremendously from my culinary skills.” When Yael gave birth to her last child, she was hoping for that lighter, post-birth feeling, yet the pounds seemed to have a mind of their own and clung to her stubbornly. Yael felt heavy and sluggish. Everyday tasks felt like climbing a mountain for her. Yael knew it was important for her to lose weight, yet she couldn’t imagine a happy life without being so involved with food. Once she began on Ozempic, her lifestyle made a turnaround. “Ozempic made me feel full and made my focus on food dissipate. My husband would say, ‘What’s for supper?’ and I would think, ‘I don’t really care.’ I’d have some cereal and a few bites of food, and I’d be okay. Food did not interest me anymore,” she said. Yael’s entire lifestyle changed, and she began to center her family time around games and activities as opposed to bake-offs and recipe experimenting. Yael feels full faster, and that causes her to eat half of what she used to. The emotional attachment to food disappeared into thin air, and that left Yael to discover other avenues of enjoyment in her life, like playing violin. Devorah agrees with the lifestyle change Ozempic caused. “I’d eat half a sandwich and say, ‘Oh, I’m full.’ It was new at first and I slowly became accustomed to not eating too much. I learned to prepare myself smaller portions and not snack in between meals. I felt like the familiarity of life had been taken away from me because so much of ‘normal’ life is centered around meals and food. Over time, I adapted to it.” The weight loss has given Devorah and Yael a newly energized lease on life, and both are appreciative. It’s a Package There’s no such thing as a free lunch, they say. When

there is a really easy way out of a predicament, it often comes along with hardships, too. Ozempic is not an all-blissful route to becoming thin. While the drug is a game-changer for some, and lifesaving for others, it has garnered lots of pushback from many health practitioners. Ozempic is not a smooth ticket to a healthy, slim body, and hey, why not? Let’s take a look at the other side of the coin, as well. Lakewood-based dietitian Brochi Stauber, RDN, shares an important viewpoint. “My priority is always providing overall health rather than focusing on achieving a certain weight. So, when weight loss medications appear alongside a client who has made a new commitment to a healthier lifestyle, I’m all for it. However, seeing a client’s weight loss celebrated while they suffer from nausea, poor appetite, and malnutrition troubles me.” Since the drug is relatively new, its potential side effects are still debatable. Many doctors are holding off prescribing it for patients, waiting to see how the research will evolve. In line with Brochi’s take, it’s important to note that the FDA did not originally approve these drugs strictly for weight loss, and the long-term effects on individuals without diabetes are poorly studied. As a result, using these drugs for the sake of weight loss alone can be worrisome. Dina Cohen, MS, RDN, CEDS-C, is a dietician in the tristate area who specializes in eating disorders. She comments on the side effects of these drugs: “People considering these drugs need to be very aware of the side effects, which can be really distressing. It is not fun to have nausea, diarrhea, vomiting, insomnia, and a host of other possible side effects. There is also the risk of more serious issues such as pancreatitis and thyroid cancer.” One of the most significant risks of these drugs is the potential for hypoglycemia or low blood sugar. As Dina puts it, “Semaglutide is actually a diabetes drug. What happens to your pancreas when you take a diabetes drug and you don’t actually have diabetes? What happens to your digestive system and metabolism when you consistently take a drug with such powerful effects on these systems? And what happens if someone has to stop taking the drug, such as during pregnancy? What are the physical and emotional ramifications of sudden weight regaining? These are not drugs to be taken on impulse.” A suppressed appetite may help a person lose weight but will not increase necessary nourishment, Dina warns. “If someone is serious about improving their health, they will also need to make sure to take in enough nutrition while taking the medication. Shutting off hunger and slowing down digestion does not magically result in good health; it can turn into medically induced malnutrition.

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FEATURE

And if someone is taking semaglutide just to lose a few pounds, then the drug is functioning like an injectable eating disorder. It’s no different than any other restrictive behavior.” In focusing on the hardships regarding her life on Ozempic, Devorah concurs that it isn’t all smooth sailing. “Don’t get me wrong,” she says when she shares how the drug affected her life. “While Ozempic has certainly given me a new lease on life, the journey was and is hard, for so many reasons. It’s not a joke. I felt very detached from my body while on the drug. I almost felt numb to my inner hunger and satiety cues, which felt weird. The insomnia was dreadful, and I’d toss and turn for hours on end, before catching a wink of sleep in the early morning hours.” Devorah’s experience differed highly from a recent client of Brochi’s, which highlights how each individual can react to the drugs disparately, based on their medical history and other factors. “My client presented with diabetes and had exhausted conventional treatments of diabetes management. Eventually, she started with Ozempic and lost weight on the drug. What I most appreciated was how Ozempic normalized her satiety cues, which were previously affected by high insulin levels, and improved her relationship with food and her labs.” Indeed, every case is different, which is why involving an experienced health practitioner is critically important. Perhaps the most widespread side effect of all is the nausea, which Yael comments on. “Even with the anti-nausea medication my doctor prescribed, I was still throwing up constantly. The nausea induced by Ozempic has become a constant presence in my life, no matter how I try to treat it.” Emptying Wallets—For How Long? When medically necessary, Ozempic can certainly be lifesaving. Chana Gurvich, an endocrinology PA in New Jersey, strongly encourages patients who meet certain criteria to get started on weight loss medication. “Often, the client’s current weight is associated with health risks. Studies have shown that people are not typically able to sustain weight loss long term with lifestyle modifications alone. That doesn’t mean it’s impossible; just very challenging.” Given that financial considerations are an issue for most, and the steep price of Ozempic (see sidebar), this is a huge strain on patients. Many insurance plans have exclusions for obesity care, meaning treatments such as Ozempic would not be covered. But because Ozempic is meant for long-term use, a patient shouldn’t start taking it if they don’t think they can afford the payments. “Weight regain is typical when stopping these medications. Therefore, weight loss med50

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“I FELT LIKE THE FAMILIARITY OF LIFE HAD BEEN TAKEN AWAY FROM ME BECAUSE SO MUCH OF ‘NORMAL’ LIFE IS CENTERED AROUND MEALS AND FOOD.” ications are recommended to be continued for the rest of the individual’s life. I would therefore advise against starting on one of these medications if someone is not open to the possibility of taking it long term,” Chana cautions. It’s really an all-in or all-out. For those who have opted in, there may be a wait before obtaining the medication. The recent popularity of this type of drug has caused a shortage in supply, which is making it more difficult to obtain a prescription. Shortages are prevalent across the US and are affecting the diabetic population, too, causing some to resort to alternative drugs.

Chana sees both sides of the picture: “Although there are always inherent risks with medications or medical procedures, the risks of not doing anything are significantly greater.” A Hard Call The decision of whether or not to go with weight loss medication can be tricky. Tziporah Jensen, a retired doctor, shares her decision process. “As someone who is always hungry, I was tempted to try a medication like Ozempic.” Tziporah tried experimenting with less carbs and more protein but was still hungry a lot of the time. The Ozempic option dangled before her, and she carefully reviewed her options. “Ultimately, I did not go with weight loss medication. When I tried not eating between meals and after 6:00 PM, that successfully brought down my blood sugar levels and reduced my hunger to more than in the hunger reduction I’ve seen with friends on Ozempic.” Tziporah says that she is “really not hungry anymore” and is so glad to have found a natural way out of her predicament. “I can definitely understand why weight loss drugs seem so appealing,” Dina shares. “It is very difficult to struggle with weight and work so hard without seeing long-lasting changes.” Side effects aside, Dina mentions

an important consideration. What about the emotional aspect behind the act of eating? So much of our mental health is intertwined with our eating patterns. “Mental health needs to be taken into account as well, as these drugs have been linked to a higher risk of depression, anxiety, and suicidal thoughts. If someone has gained weight due to binge eating, the drug can alter their eating behavior—but appetite suppression will not address any underlying emotional difficulties. And if there are co-occurring mental health issues, I would be very wary of a drug that can trigger or exacerbate depression or anxiety.” Brochi echoes this sentiment and puts it aptly: “I know that binge eating can be resolved with proper guidance, so when I see Ozempic being used in such cases, I feel like a doula witnessing a largely unnecessary C-section.” There is so much to lose, there is so much to gain. For each person, the equation will look very different. For some, not losing weight or losing it more gradually and staying off medication is the healthier route. For others, the drug can offer a new lease of life. For example, as Devorah puts it: “I lost my weight and gained my life.” What the overall picture reveals is that each individual is best off utilizing their discretion and guidance from their health practitioner to decide whether or not medicated weight loss is the way to go for their particular situation.

All names and identifying details of interviewees who shared their personal experiences in this article have been changed.

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FEATURE

DIY OZEMPIC: “LET FOOD BE THY CURE” Foods that mimic the drug’s active ingredient What should you be stocking up on next time you’re at the supermarket if you want to bump-up those GLP-1 levels—minus the meds? The nutrients that trigger GLP-1 are macronutrients, which are simple sugars, peptides, amino acids, and short chain fatty acids. There are lots of the macronutrients in energy dense food, which tend to be foods high in fat or sugars, with a low water content. There is evidence that by choosing foods high in these nutrients, GLP-1 levels can be increased. Here are some GLP-1-high foods: • Olive oil • Avocado • Fatty milkshake • Eggs • Nuts • Fermented foods • Vegetables • Whole grains

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WEGOVY

OZEMPIC

All of these foods feed our gut bacteria, which then produce short chain fatty acids able to trigger GLP1 secretion. This is why high-fat, high-fiber, and high-protein diets can all help you feel fuller for longer.

HERE’S TO LONG-TERM HEALTH! Q&A WITH SARAH SHAPIRO, RDN. Sarah Shapiro is a Registered Dietitian working with individuals in the Greater Lakewood area and beyond. She helps improve their long-term health and weight in an effective and wholesome manner.

1. DO YOU ENCOURAGE CLIENTS TO USE OZEMPIC OR WEGOVY FOR WEIGHT LOSS? Before considering these drugs for weight loss, I would first encourage healthy lifestyle changes, including diet and exercise, which are often effective and do the job in a healthy way that is effective long term. If that is not enough, and there is an obesity-related condition (diabetes, blood pressure etc.) or the individual’s BMI is higher than 30, I’d be more likely to consider recommending Ozempic or Wegovy.

2. WHAT IS THE DIFFERENCE BETWEEN THE TWO DRUGS? Ozempic’s primary use is to treat type 2 diabetes, and it was FDA approved in 2017. Wegovy, on the other hand, is used for weight loss/management, and was FDA approved in 2021.They each have different primary uses, but the active ingredient is the same in both, and they both help slow digestion and reduce appetite.

3. WHAT IS YOUR GENERAL FEELING ABOUT MEDICATED WEIGHT LOSS? Medicated weight loss is a blessing for those who really need it and can benefit from it. But it is definitely not an alternative to a healthy diet, exercise, and positive lifestyle changes. I find that when people struggle to implement changes in their diet, medicated weight loss seems tempting, almost like a magic solution that can solve all their problems. It seems fast and easy and pain free. Like I mentioned, if necessary, go for it, but it is important to realize the full picture. It often comes along with unpleasant side effects—most commonly nausea—and healthy lifestyle changes are important as well, especially if one wants the results to last once they’re off the meds.

4. IF A PERSON IS “ON THE FENCE” ABOUT THE MEDICATIONS VERSUS NATURAL WEIGHT LOSS, WHAT IS YOUR SUGGESTION? I always recommend natural weight loss first. Even if they do opt for medications, it is important to make lifestyle changes as well. In this way they can maximize the

benefit of the medication and hopefully make the results long-lasting. It is important to realize that without lifestyle changes, the results only last as long as the medication is administered.

5. WHAT ARE THE MAIN REASONS TO TAKE OR NOT TAKE OZEMPIC? The main reasons not to take Ozempic for weight loss would be if one can achieve the results through natural weight loss methods, or if one only wants to shed a couple of pounds, but it is not medically necessary. Speak to your doctor about Ozempic for weight loss if you have tried, but have not had enough success, with natural weight loss attempts, or if you have a lot to lose, and time is of the essence (medically). In such cases, Ozempic may be a good option to help speed things along.

6. HOW IS THIS PARTICULARLY APPLICABLE TO THE FRUM COMMUNITY? There is a lot of pressure to be thin. Where the pressure comes from and the harm it can cause is a whole different discussion. Many people are on the lookout for the miracle answer. People often want to get to a certain clothing size or number on the scale, and they don’t realize it’s not necessarily the healthy place for their body, or where their body wants to be. Your doctor or dietitian can help guide you in this sense. So when considering medicated weight loss, it is important to consider whether it is actually indicated or not.

7. HOW ARE THESE DRUGS AFFECTING THE OVERALL LANDSCAPE OF THE NUTRITION MINDSET? Medicated weight loss can often seem magical to people. They hear and see their friends’ experiences (often only hearing the positive parts, without the side effects), and want those results for themselves too. It is important to realize that these drugs should not be used as a quick fix and should only be considered when medically necessary. To reiterate, it is a blessing that they are available to us, as they can be extremely beneficial for those who need it, but when considering this option, first ascertain that it is truly necessary.

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SAMPLE

SAMPLE By Libby Silberman

WELLSPRING / MARCH 2024

Sugar Highs… and Lows Welcome back to the lab, and happy chodesh Adar to all. What a sweet, sweet month we’re in. And luckily for us we got two this year. Soon the holiday of treats is upon us, and we’ve already started seeing boatloads of candy displayed in the supermarkets, begging to be purchased for Purim with their endless shocks of shapes and color. Even though it’s still Adar alef as I write these words, I’ve already gotten by fair share of eye candy in the colorful array of ads boasting creative mishloach manos themes and party scape ideas. Lots and lots of sugar comin’ up! Who’s on a high? And who’s on a… low? Too many hands go up. Hmmm. With all the research coming in, we’ve been bombarded with negative info about sugar. The dentist says it’s bad for your teeth, the nutritionist says it’s bad for your weight, the dermatologist says it’s bad for your acne, the early intervention therapist says it’s bad for your child’s behavior, and the doctor says it’s bad for your pre-diabetes. And that’s not all. On the flipside, we bake with sugar and cook with sugar and drink our coffees with a spoonful (or more) of sugar, while commenting offhandedly that we really shouldn’t. We go to simchas, baruch Hashem for that, and enjoy pretty little miniatures loaded with more sugar than we’d ever imagine could fit into that dainty square. And then we sit out with friends in the bagel shop, consuming sugar in just about everything except the bottled water. Questions: What is sugar? And how bad is it really for you? Answer: It depends. The long answer: None of us 8 billion humans on the planet look the same. Our fingerprints are all different. Also, I recently learned, our tongues all contain a unique print as well. And sugar affects each individual differently. For some eating just a speck of sugar will set off intense food cravings which will put them completely out of control. For others, it would require a hefty slice of kokosh cake to set off the same effect. And then some (lucky) others don’t even know which effect we’re talking about. Some get terribly moody or feel low after consuming processed carbs such as white flour or sugar. Others get very tired. Some can’t have a chocolate-covered almond without gaining a pound. Others sprout pimples mere minutes after having white-flourbased baked goods. And yet others, like the dentist likes to tell the kids, lose all their teeth from having too much junk, (but I do have my reservations over the tall tales dentists tell—try that tongue twister). And then there are those with health conditions like diabetes or IBS, who are impacted by sugar on a whole different level. At the same time, some happy folks are sitting and enjoying warm cinnamon croissants at the café with tall paper cups containing frothed sweet and hot drinks, never minding any of these problems. The range is huge. Is sugar bad for you? It depends, you see.

WELLSPRING / ADAR II 5784

SAMPLE

WELLSPRING / MARCH 2024

The Theory Refined sugar impacts most people in some way—each to our own extent.

The Experiment Twenty samples – all women this time – joined this experiment by going off all forms of refined sugars and flours (we added this in because refined flour metabolizes into sugar in the body) for the duration of two weeks, with the option of a nine-day bonus round. Nutritionist Shira Savit supervised the experiment, answering specific questions and concerns posed by trial participants. Natural sugars were permitted, and included honey, agave, pure maple syrup, and silan (pure date honey). 100% whole grain flour was permitted as well. Each participant who followed through until the end learned how her body reacts to the absence of added sugar and white flours – because it takes two weeks to really feel the change. None of their accounts are a reflection of your reality, because as aforementioned, our individual makeup is so unique. You’ll have to try this yourself to discover your own results.

How It Went Over Only eight participants replied that they managed to stay in the trial for the full two-week period, the minimum for determining the impact of abstaining from refined sugars. Of the twelve others, some apologetically responded that it was too hard (I know!), and others simply didn’t reply to my check-in email. Of the 8 members who stayed in the trial until the end, 100% replied with positive feedback. They were all happy with the results—they all felt much better without added sugars in their diet. I found that pretty fascinating. Only three participants wanted to stay in for the bonus round, with only two of the three completing it. I get it— this was really, really hard! Here’s what one of our bonus-rounders wrote to me: “This extra week was intense and eye-opening. I made my oldest child’s bar mitzva. There were a lot of emotions going on, and I really wanted to cop out and deal with my stress by eating comfort food. I had a small taste of various treats to feed my stress, but suffered from a digestive reaction. I didn’t even like any of these foods. I now have an amazing new awareness of my body.”

WELLSPRING / ADAR II 5784

SAMPLE

What our Samples say:

Simi

Nechama

I kept a diary to keep track of my progress throughout the experiment.

Thank you so much for this experiment! I found it a fun challenge to try. I embarked on it primarily for weight loss. I've been struggling with the last eight pounds after giving birth, and I was hoping this would help me. I kept to the rules 99% of the time.

The day before: Am I really doing this?! Do I eat all the sugar and white flour I can today or slowly move away so my body won’t experience major withdrawal symptoms? I’m realizing that in order to be successful, I need to prepare well. I took the time to write up a menu and find healthy recipes. I wrote a shopping list and took a trip to the supermarket. It was eye-opening to realize how many items—even “healthy” ones— contain sugar. Who would think that the spelt crackers I like to eat every morning contain sugar? Same goes for marinara sauce. This supermarket trip took a very long time because I scanned each item carefully. I’m excited and motivated to try this, and very curious to see how this will affect me. I love food. Let the challenge begin! Day #1 I’m amazed to learn how many different foods have sugar. I’m feeling good and not too hungry. Day #2 My digestive system is feeling off. Day #3 Such a bad headache!

It was great that I had no mood swings. I was calm even when I was overtired and overwhelmed. Also, I surprisingly did not have any cravings. The downside was that I did find myself feeling hungry and there wasn't food to just grab. As a busy working mom, this was a challenging aspect. And no weight loss for me, sadly...

Day # 4 I am starving! My kids were having ice cream sandwiches for Rosh Chodesh and I was craving it like crazy. I had a lick. Day #5 (Shabbos) It feels amazing to have so much self-control! My only sugar intake was from the sugar in the salad dressing. I feel so much better and lighter than I usually feel after Shabbos. Day #7 Another mini slip with some coleslaw that had sugar in the dressing, but I’ll keep going. Day #8 I’m feeling happy and light. It’s super hard at times, but somehow it feels worth the effort. The second week felt so much easier and more normal. There were times I felt hungry - prep is crucial when you’re mindful of what you’re eating. The only food I had that did not comply with the trial was salad dressing that contained store-bought mayonnaise (which contains sugar). My results: I had more energy and felt less tired while being off sugar and white flours. I felt lighter and did lose some weight. I’d love to continue for the bonus round. This is amazing.

WELLSPRING / MARCH 2024

Devoiry This went great! I was really excited for the challenge. It took a lot of planning to make sure I always had the proper meals and food on hand, but otherwise, it felt great to be eating healthy. I felt much less sluggish, bloated, and gassy. Plus, I even lost a few pounds! I will definitely be continuing this.

Chaya Leah

Esty

When I decided to join, I thought it would be easy. I pretty much have a healthy lifestyle, exercise a few times a week, eats lots of fruit and veggies, and consume a variety of healthy grains. I recently even started seeing a nutritionist.

I was amazed to discover that sugar and white flour are everywhere. It was a super hard two weeks. I was constantly busy preparing food. I didn’t go out to eat even once. I pretty much dropped out by the end of the two weeks.

I was in for a surprise! It's scary how much white sugar and white flour are all around us and hiding out in everything! This challenge really opened my eyes to see that it's so hard to really be off these things completely...

However, I felt so much better than I had in a while. I’m not sure it’s sustainable for me to keep this long-term. Just too much work.

Results: As I read the participants' reports and listened to others’ stories, I couldn’t help but marvel how this basic staple we use all the time affects us. Some of the participants are sold on this – while others are moving right on to their iced coffees with whipped topping (either because they were entirely unaffected by the no-sugar period, or because it’s just too hard to abstain and they prefer experiencing the downsides of sugar to the pain of self-control). There’s abundant scientific research indicating that too much sugar is bad for us. What’s too much? For some, it’s a sprinkling. For some, it is indeed a lot. Many factors affect that differentiation; the quality and quantity of the sugar one is consuming (natural versus processed), age, lifestyle, genetic predisposition, as well as other factors. Get to know your body. For your own benefit, find out what refined sugar does to you. When you abstain, you may find yourself calmer, more patient, more rested, happier. Who knows?

Go for Color Beets are red and carrots are orange and celery is bright green and blueberries are a deep purple. All these colors indicate unique health properties found within the fruit or vegetable – incredible niflaos haborei – perhaps we’ll discuss it in an article of its own someday. Eat more color for more and varied nutrition, many experts recommend. Sugar and white flour are, well, white. And a vivid reflection of what kind of nutrition they offer.

WELLSPRING / ADAR II 5784

SAMPLE

Loyal Sample readers reached out to share their past refined-sugarand-flour-free stories with me. Together, we can spread awareness. R.M. I suffered from recurrent yeast infections over the period of a half year. I tried every antifungal medication, but the symptoms kept returning. Finally, I was advised to get off refined sugars and white flours and I gave it a try. I’ve never had a yeast infection since. R.T.B. I used to get very tired in the afternoons when my kids got home from school, and needed to nap when they were around. For weight loss reasons, I tried minimizing my refined sugar and flour intake, and was surprised but not shocked to realize that I no longer needed that afternoon nap. M.U. I suffered horribly from HG through four pregnancies. Before my next pregnancy, I learned about preparing the body for pregnancy in advance and how to maintain a healthy body, so I won’t fall apart. I stopped consuming all types of sugars including natural sugars with the exception of specific fruits. My next pregnancy was so, so much easier. It wasn’t perfect – I was still nauseous and throwing up all the time – but it was an incomparable experience. I didn’t have to be hospitalized even once throughout my pregnancy to get fluids. Additionally, after birth I got back to myself much sooner than I had after previous births. P.C. My twelve-year-old daughter suffered from recurrent strep infections and at some point, she was on antibiotics once a month. An alternative health practitioner encouraged me to get my daughter off processed sugars and flours. It was very hard to actually do this, but we’ve observed dramatic change. She had strep only once this past year – and we were easily able to pinpoint that it followed a time when my daughter hadn’t been careful regarding her diet. M.M. I suffered from a long-term thyroid issue which affected my ability to have more children naturally, and was told I would have to be on life-long medication. After undergoing a dramatic lifestyle change which involved cutting out processed flours and sugars entirely, I recovered from my thyroid issue completely, and baruch Hashem had a baby just one and a half years later.

WELLSPRING / MARCH 2024

Inherently Good or Inherently Bad? NONE OF THE ABOVE As told to Libby Silberman by Shira Savit, MA, MHC, INHC

A client once shared with me that whenever she passes a bagel store, the mental image that comes up for her is a haze of exhaustion and tiredness. When I encouraged her to explore this image, she realized that it was rooted in the popular claim that white flour and sugar make one feel tired. “I don’t want to feel that way, so I stay away from bagels.” This woman, like so many others, had no idea whether the theory held true for her or not. For most people, white flour and sugar have somehow been blacklisted, and the threat of multiple gloomy repercussions hovers over any foods that contain these monsters.

Why? If it doesn’t do well for my body, then it is bad, isn’t it? No. Here’s the logic. When you define foods in limited terms like good or bad, you’re setting yourself up to get caught in the trap of black and white thinking. Because even if sugar gave you a headache or cravings, it still doesn’t mean that it’s bad for you. It’s simply telling you how the sugar affects you. The word bad is limiting. If I eat bad, I probably am bad, so let’s go and eat more bad stuff! And the cycle goes on.

I believe that this kind of thinking is flawed.

Your words, even those you think, have a lot of power.

What I encourage every person to do, for their own benefit, is to stop and find out: How am I impacted by these foods?

So go ahead and be curious. Don’t be afraid to explore and ask questions. Tap into yourself with a nonjudgemental attitude and compassion. Most important of all: Allow yourself to live your own journey—no one else’s.

Sugar is not inherently good or bad (nor is white flour). Sugar is an ingredient, found in multiple foods, that affects every individual differently. Factors that impact the effects include physiology, relationship with food, kind of sugar we're consuming, the time of the day we eat the sugar, how we eat the sugar, the context we're consuming the sugar in (healthy meal or in a snack-fest), and more. Most people don’t take the time to explore—in a mindful, thought-out way—how certain foods affect them. I advise individuals to try that track and get to know themselves. Consume foods you’re curious about in single servings, when you’re hungry. And when you do discover that a certain food or ingredient does not affect you positively, it is still a good idea to refrain from calling that food bad.

Internal shifts When I decide to make a diet change because of something external—I heard about it at work, my mom told me about it, I read an article that convinced me on the topic—the change usually won’t last long. Making lasting change comes from the inside— from your own experiences and from physical and emotional self-awareness.

WELLSPRING / ADAR II 5784

CUP OF TEA

WELLSPRING / MARCH 2024

Cup of Tea with

Miri Fischman Miri Fischman

AGE: Upper 30s LOCATION: Staten Island, New York FAMILY: Six kids OCCUPATION: Urban indoor farming PASSION: Incorporating the outdoors and nature into my home life.

SHE WISHES PEOPLE WOULD KNOW: You never know where life will take you. Embrace and accept your life’s path, even if it’s not what you imagined it to be, and you will grow to be the best version of yourself.

By Roizy Baum WELLSPRING / ADAR II 5784

CUP OF TEA

Besides having to dodge one pun too many, interviewing Miri and her husband, a dynamic couple who have turned their home into a flourishing microgreen haven, was nothing short of pleasurable. Though it initially met with skepticism from their own kids, their family venture, SI Farmhouse, has blossomed into a source of pride.

What are microgreens? In Miri’s words, “Microgreens are essentially the young, tender leaves of vegetables that are just ten days old. Belying their size, they pack a punch when it comes to nutrients, boasting up to forty times more than their fully grown counterparts. Think of them as the first stages of greens, starting off as sprouts without leaves and stems and then gradually maturing into baby leaves and the full-grown versions. What makes them unique is that at this early stage, you get to enjoy both the stem and the leaf, providing a delightful combination of textures.” Miri’s husband adds, “These petite little greens consistently offer a wealth of essential elements such as potassium, iron, zinc, magnesium, and copper. Beyond their nutritional richness, microgreens stand out as a valuable source of plant compounds, including antioxidants. What makes them truly remarkable is their concentrated nutrient con-

WELLSPRING / MARCH 2024

tent, often surpassing the vitamin, mineral, and antioxidant levels found in equivalent quantities of mature greens.” So, in a nutshell, microgreens are like the supercharged, nutrient-rich baby siblings of your everyday greens. Micro Maxi SI Farmhouse takes pride in offering 19 different vegetables in the form of microgreens. How do they contribute to health? Microgreens have been recognized by cancer organizations for their potential in addressing health concerns. Doctors are showing interest in them too, especially due to their anti-inflammatory properties. They are rich in enzymes and antioxidants, covering a wide spectrum of health needs. “People often describe microgreens as a ‘superfood’ be-

cause the positive effects can be felt almost immediately. They’re a source of precisely what the body needs for optimal health. Despite being baby plants, they carry the distinct taste of the actual vegetable, making them a flavorful and nutritious addition to any diet,” says Mr. Fischman. Miri explains their power. “Take spinach microgreens, for example, which are excellent for individuals dealing with anemia. What sets them apart is their supercharged nature, acting like a concentrated bottle of vitamins in each little leaf. They are especially beneficial for those with low iron levels, providing a potent and flavorful supplement to enhance overall health.” Microgreens provide a valuable source of vitamins, which are both beneficial and essential. For individuals who struggle to eat or digest certain vitamins, microgreens offer a solution.

“I spoke to someone last week,” Mr. Fischman shares. “He was recovering from a difficult disease and had a highly suppressed appetite. He needed to get the maximum amount of nutrition in a clean way, plus it needed to be tolerated and digested by his still-fragile body. Microgreens were the answer to what his body needed.” Additionally, some vitamins may not absorb effectively, making the concentrated nutrients in microgreens a practical and efficient alternative. Mr. Fischman compares vitamin absorption to oily dishes in the sink. “Usually, water is not enough to clean dishes. Soap on its own won’t clean the dishes either. But when soap is mixed with water, you can wash your dishes easily.” According to him, vitamins function in a similar fashion. While some are effective independently, many nutrients are best absorbed when they’re ingested as a combination with other nutrients.

WELLSPRING / ADAR II 5784

CUP OF TEA

Microgreens provide that combination— an abundance of nutrients in just two ounces, promoting health and wellness. This enables individuals to easily enhance their nutritional intake. Which microgreens are most popular? Miri says that broccoli, sunflower, and buckwheat are their biggest sellers. Each of these varieties offers unique health benefits, with broccoli being highly recommended for individuals with cancer. In fact, incorporating just 4 ounces of broccoli into the daily diet has shown to be effective in cancer treatment, often prompting people to make positive lifestyle changes. Broccoli microgreens, in particular, are not only highly nutritious but also remarkably potent in their health-promoting properties. Nature Lovers Miri and her husband have always held a deep appreciation for nature. They began their married life in Boro Park and later, drawn by the prospect of a larger space than their tiny apartment, they made the move to Staten Island. The moment they were introduced to this expansive environment, especially its outdoor space, they recognized a golden opportunity. Miri’s passion for gardening is unmistakable. “We started with a few plants and gradually expanded our backyard plantings, eventually transforming it into a complete garden. However, the winter months left us yearning for our planting outlet. Nothing compared to the healing power of summers, and we really felt the absence of planting. One Erev Shabbos, as the kids excitedly picked perfectly ripe tomatoes for our tomato dip, filling me with nachas, the realization hit: four months, and that’s it? We needed to extend the season.” Thus, the couple embarked on efforts to prolong the planting season for a more extended duration. In their quest for an extended growing season, they constructed a 10x20 sq. ft. greenhouse, providing them with a few extra months and a significantly increased yield. Mr. Fischman explains, “Stepping into the greenhouse felt like catching a hint of summer. And we still wanted more. We craved an abundance of this beautiful life. This prompted us to transform our basement into a Gan Eden, and we seriously got to work.” 66

WELLSPRING / MARCH 2024

“One Erev Shabbos, as the kids excitedly picked perfectly ripe tomatoes for our tomato dip, filling me with nachas, the realization hit: four months, and that’s it?”

Equipped with proper lighting and artificial green grass, the couple brought soil indoors and relocated plants from outside. Through this process, they discovered that certain vegetables could indeed thrive indoors, and they learned the specific parameters each vegetable required. After five months of experimentation, they delved into extensive research to determine how they could cultivate vegetables in their basement, leading them to the intriguing world of microgreens. What began as a lighthearted idea evolved into a remarkably serious business endeavor, with the concept of microgreens sparking inspiration on the auspicious day of Zos Chanukah. “We were researching and experimenting with everything possible about plants, and the concept of microgreens surfaced several times. The menorahs were still burning when I turned to my husband and said, ‘Should we grow the microgreens on one side of the basement and you’ll do your stuff on the other?’” Navigating the learning curve and finding their way around in the beginning was quite a process. It’s no wonder that it took a full year for Miri and her husband to learn the ropes. “Because my husband was so into growing veggies in the basement, many of his supplies were useful for what we needed in the microgreen field. But it was a wild and busy journey until we figured it all out. At first, we played around with real soil and had to deal with the huge bags of it he brought home. We dedicated our spare room for the microgreen growing, but things got messy really quick. To contain the mess, we even brought in a kiddie pool. Then I read that soil can sometimes contain insect eggs, so I spent (way too much) time sterilizing the soil. Eventually, though, we had to ditch the soil because we couldn’t get a hechsher for produce grown in it. It was a learning process of constantly perfecting and upping our game.” And yet, despite all the research, there were still unexpected issues cropping up. In the midst of their gardening endeavors, a lone pepper plant Miri’s husband cherished turned out to be a breeding ground for pesky bugs that swiftly invaded their thriving microgreens. Faced with this aggravation, they embarked on a quest for solutions, delving into research to find ways to cultivate microgreens in a bug-free manner without interfering with their organic nature.

“You need manpower,” Miri’s husband adds, “but extensive research is crucial—temperature, light, water, humidity, leaves, the intricacies of every crop, growth rates, and quantities. It involves a lot of time and effort; it’s like taking of a lot more children into the house.” My sourdough is an easy baby compared to these demanding living entities. “And after all that, you eat them?” I can’t help but wonder. The response is quick in coming and unanimous: “We love eating them.” Growing on the Kids I can’t help being punny and ask Miri how this all grew on her kids. “Initially, they found our indoor planting practices quite peculiar,” Miri admits. “The idea of growing plants inside the house struck them as unconventional, and both my daughters and sons were vocal about it. One son even deemed us the ‘weirdest family’ around. However, as our microgreen venture progressed, a shift occurred, and the idea began to grow on them—quite literally. Today, our kids play a unique role in our microgreen journey.” What started as a tease gave their microgreen cultivation an identity. “When our teen, who was very opposed to the idea, asked, ‘Are we turning into a farmhouse?’ we realized we had a business name!” This initially quirky household activity became a source of pride for their daughter, as she could now claim ownership through the chosen name. “I decided to introduce our homegrown microgreens into the lunch routine,” Miri continues, “but my kids initially met the idea with scrunched-up noses. ‘What are we on? A cow’s diet?’ However, much to my surprise, as soon as their friends caught wind of their microgreen-packed lunches, curiosity turned into enthusiasm. Suddenly, all their friends wanted them too, and slowly but surely, our kids started warming up to the idea of these vibrant, nutrient-packed greens becoming regular components of their meals.” Even their little one, returning home from school, would express amusement at their continuous planting efforts. “You’re planting again?” she would exclaim. And in the cutest way, the enthusiasm for microgreens extended to their youngest members, with a heartwarming scene of the 4-year-old teaching the 20-month-old how to incorporate microgreens into her sandwich. Miri’s husband recalls a moment when he called down their 4-year-old to join him in planting, and her face lit up with a sense of importance. In that

CUP OF TEA

simple act of involvement, she felt grown-up and valuable. “There’s nothing like it!” Despite the initial teasing about adopting a cow’s diet, once the kids became more involved and witnessed the growth of the microgreens, their perception evolved, and they began to appreciate the wholesome and nutritious aspect of homegrown greens. In the end, this seemingly eccentric pursuit turned into a family project that has brought the family together, fostering a sense of pride in their home. Running a home business—especially a microgreen one—is like planting seeds of growth (you were warned about the puns!) that sprout in unexpected areas. It’s not just about the business itself; it’s a catalyst for personal and familial development. There’s a ripple effect in which the skills you pick up, the challenges you face, and the victories you celebrate all spill over into various aspects of life. It’s a journey in which the business isn’t just about making a living. Growing by Leaps and Bounds In the initial stages, the two little ones were confined to a Pack n’ Play as the couple couldn’t risk their touching anything that was growing around them. “That was quite

WELLSPRING / MARCH 2024

overwhelming,” they recall. However, once their tenant moved out, that apartment was converted into a greenhouse. Today, the Fischmans have six levels for growing their produce. The method, which is called urban farming, allows them to maximize space, thanks to stacking on multiple levels. With this technique, what would require 1,000 square feet of farming space outside only necessitates about 150 square feet inside. They also utilize personalized lighting, temperatures, and other factors to create the ideal planting environment. Finally, after lots of effort, SI Farmhouse managed to obtain kosher certification, turning into a profitable venture. “Our priority is clean, high-quality kosher produce that is fully organic and free of any contaminants,” Mr. Fischman declares. Orders roll in through their website, text messages, or good old-fashioned phone calls. But how do people get wind of what SI Farmhouse is up to? Most of the buzz is thanks to word of mouth. SI Farmhouse’s system is uber methodical. Miri explains the process: “We dedicate specific days for planting, cutting, and delivery. Our microgreens are delivered within 24 hours of cutting, and our insulated bags allow for con-

Miri shares that one creatively inclined daughter makes a weekly salad color-coded according to the vibrant colors of the microgreens available. Her husband adds, “Even sushi makers have recognized the value of incorporating microgreens into their creations, finding that they provide a quick and visually appealing enhancement to their dishes.” And the appreciation? They’re overwhelmed by it. “People are thrilled to have a kosher product delivered right to their doorstep. It’s more than just a delivery; it’s a lifeline for those wanting a healthier lifestyle.”

venient doorstep delivery.” How has the feedback been? “Let me tell you about this one client, a total skeptic at the beginning. Fast-forward three months, and she’s a repeat customer. She finds an insulated bag at her doorstep every single week. Then there’s this naturalist who told us he swapped a vitamin supplement for our microgreens. It’s a wake-up call for what the body really needs.” Among other satisfied consumers, popular Wellspring contributor and health coach Shaindy Oberlander enjoys the wide array of microgreens that are so readily available thanks to the Fischmans. “They’re very knowledgeable and sell the most incredible produce,” she says. In addition to enjoying these greens in her own kitchen, she recommends them to her clients as well. Beyond the numerous health benefits, the Fischmans’ microgreens have garnered attention from caterers and restaurants seeking to elevate their culinary creations. These vibrant greens, purples, pinks, and even salmons serve not only as a beautiful garnish but also as a flavorful addition to salads, enhancing the overall taste of the dish. The versatility of microgreens is highlighted when it comes to intensifying flavors, with varieties like mustard or radish lending a bold taste that chefs appreciate.

The Shift “By now, is everyone health-minded in your family?” I wonder. Miri admits that despite the healthier choices, some personal favorites still find a place at their table. She can still enjoy a late-night conversation with her husband savoring her pull-and-peel licorice while he’s munching on gooey peanut chews. “Don’t worry! We still have our fair share of junk eaters,” Miri laughs. “But we’ve definitely experienced a major shift toward a healthier lifestyle over the past five years. Our Shabbos table has transformed from heavy, oily meals to seudos of vibrant salads with lean beef, prepared by the kids. It’s adorable to see them add hot peppers to their plates or turn them into a dip. Also, all the leftover herbs we didn’t get to sell that week inspire creative dips, crafted by different family members.” Who says healthy eating has to be all or nothing? It’s not just for the health nuts; it’s for all of us looking for that sweet spot between tasty and good for you. “Getting the family to eat healthy can be a real challenge,” Miri says, “but our family has this cool trick—throw some microgreens on the pizza! It’s like a sneaky way to keep things balanced without sacrificing the joy of enjoying some good old comfort food.” Miri remembers, “We used to have this no-candy rule going on, thinking it would keep things in check, but it kind of backfired. Now the kids don’t even bother asking for it. I’ve also noticed that the vibe around here is way calmer than it used to be. One of our children is dealing with anxiety, and it’s been pretty amazing to see some positive changes since we embraced the healthier options.” It’s not just the Staten Island vicinity that is benefiting from this couple’s shared farming adventures. Miri shares how their little home venture managed to inspire guests all the way from Eretz Yisrael. “They were so excited about the idea that they caught the same bug and wanted to kick-start something similar once they got back home.” As a current resident of Eretz Yisrael, if their guest’s endeavors meet success—anything close to what the Fischmans experienced— I’ll be their first customer.

WELLSPRING / ADAR II 5784

SERIAL DIARY

Recap: One by one, biological drugs for Fradel's colon inflammation fail to bring about the desired results. She experiences severe anemia while expecting her fourth child and graciously learns to accept help from friends. During this trying period, when I was humbled into a barely functional mother and housewife, the lessons I learned from my therapy sessions kicked in full force. Although the situation was enormously challenging, I found ways to make it bearable. I viewed therapy as an emotional workout. Ahh… that blinding clarity. Deep places visited, self-awareness gained, along with personal coping skills. They’re yours to keep— forever. Therapy is an investment that reaps dividends and I’m the first to attest to that. The insights I gained proved to be especially helpful during my emotionally taxing hospitalizations. Each time I was admitted to the hospital, I packed a suitcase full of novels I could never normally indulge in as I didn’t have the luxury of staying up all night to read them and being a zombie the next day. Along with those came other books I’d never gotten around to reading and my needlepoints and other handiworks that had been patiently collecting dust. Of course, into that bulging suitcase went my laptop, the trusty tool I’d use to stay in touch with my support network. And if I still had spare time, I could always listen to podcasts or other audio content to keep my mind busy. Taking along the things I needed to keep me from being bored helped me almost look forward to the time I had to just relax. Of course, all this didn’t lessen the feelings of fear and apprehension in my heart or block the physical

WELLSPRING / MARCH 2024

pain from registering, but still, having so many forms of occupation at my disposal gave me the means to keep busy whenever I was in need of distraction. During my hospitalizations, away from my young children, misery threatened to swallow me whole. But instead of falling prey to victimhood, I held tight to the reins of control, in whichever version possible. Here and there, my children and I communicated via Zoom. I remember one particular evening session that took place when my kids were in pajamas. Over the screen, I read them a bedtime story and even stayed on to watch my daughter fall asleep in bed. Those Zoom meetings were a happy, fun time for the kids (who got a kick out of trying out the various virtual backgrounds), but for me, there were equally strong feelings of sadness at being apart and longing to be home with them. Nevertheless, I felt it was the right thing to do as it reassured them I was alive and well, and gave me an opportunity to give to them, even in this limited way, while away from home. All the while, the doctors warned me about the possible dangers involved with the upcoming birth, and so I registered with a high-risk obstetrician and braced myself for the unknown. Miraculously, my 7.5-pound baby was born on a glorious summer day. Post-birth, the profuse bleeding I had been experiencing finally eased up. It soon became evident that the blood loss had been a direct result of a bleeding hem-

Chapter 8 The Ultimatum by Fradel Bergstein, as told to C.L. Beer

orrhoid close to the surface and was not a direct result of my colonic inflammation. Xelganz was my last-ditch effort in terms of medication, and it came with a hefty price tag. Since it was not proven to be 100 percent safe for my four-month-old baby to ingest, I would have to stop nursing him, at least for the duration of the trial. My emotional side threw a tantrum. This was my fourth child I was nursing, and the nursing journey for me had been blissfully uneventful until then. Subconsciously, I had taken the maternal gift of nursing for granted. I couldn’t bear the thought of having my condition impede my ability to provide my little baby with liquid gold. But it didn’t take long for the rational side to kick in: It’s only for a few weeks. If the medication works, that’s good news for me. I realized that relinquishing this prized mommy role was a small price to pay for my overall health. And if the medication didn’t work, I hoped I could try to jump right back into nursing as soon as I got clearance. Armed with a pump, bottles, and a tefillah to Hashem, I set out on this foreign territory, throwing myself into the hands of my loving Father. I would pump a couple of times a day, while feeding my baby manufactured formula. It hurt to spill all that precious liquid down the drain, but I persevered. Initially, my doctor had made it clear that after a twoweek trial, I would undergo lab tests to determine whether the medication was working or not. In the end, the “trial” lasted almost two months as the lab work was inconclusive.

These were the numbers of my calprotectin levels (normal range is 50–200 μg/mg in healthy people). Week 0: (before starting Xeljanz): 1281 Week 2: 2067 Alas, it seemed that the medication was not working. Maybe it was time for surgery? The doctor wasn’t sure. He asked for another two-week trial followed by more labs. Week 4: 149 So was the medication actually working? But why wasn’t I feeling better? I had to wait another two weeks… Week 6: Up to 872 Sorry, Xeljanz; you won’t be the shaliach to cure me. My doctor advised me to discontinue the medication and schedule surgery. At this point, I was only managing to pump milk once or twice a day and only got a drop or two each time. I realized that very soon, during the postoperative recovery period, I wouldn’t be able to nurse anymore, so I decided to quit pumping and make peace with this baby being bottle- fed. In the bigger scheme of things, this was a small price to pay for my health. Still, surgery was a big monster I had to face. The inevitable yet daunting experience was around the corner. Was I ready?

TO BE CONTINUED WELLSPRING / ADAR II 5784

DIY

t n e i d e r g n I 2 r e v o m e R p u e k Ma By Miriam Schweid Whether for adults or kids once the costumes come off, alcohol or alcohol-based makeup remover is the common go-to simply because… it works, and fast. However, alcohol can unnecessarily dry up the skin. Coconut oil is one excellent alternative. Simply use your hands to massage the oil around the face. However, since it has a similar effect to oil-based makeup remover—it may cause the skin to break out, it is not recommended for oily skin. Here’s a natural makeup remover that will soothe the skin as well as remove makeup easily.

1 cup distilled water 1 Tbsp witch hazel

Combine and apply to face. Wipe off with a tissue or cloth to remove makeup.

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Is Emotional Eating Always A No-No? Gila Glassberg tackles this common question

TAP IN

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

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QUESTION Emotional eating gets lots of negative attention nowadays. I know it can often be self-sabotaging, but what if there are times when eating emotionally actually does make me feel better? True, it’s not a long-term solution nor does it take the core issue away, but it’s simply soothing and comforting in a moment when I need it. Is something wrong with that?

ANSWER

You’re right that emotional eating is generally written off as a negative behavior, but the way I see it as an Intuitive Eating counselor, it is actually neutral. Emotional eating is a part of life. One of the first things a baby does is eat. She does so not only to receive nourishment but also for warmth, love, comfort, and security. When someone who’s dear to us is sick or going through a life change, what do we bring them? Food. Every Yom Tov is celebrated with… food. This is a normal, healthy, and absolutely beautiful part of life. That being said, there are times when emotional eating does bring more harm than good and when that’s the case, we want to avoid it. So how do we know when this behavior is helpful or not? In general, if we enjoy food when we’re in need of some soothing, it can give us a little pick-me-up, but if we turn to food when an emotion is already very intense, that’s when the behavior doesn’t usually turn out to be good for us. To help my clients make that differentiation, I tell them to think of a scale. Not a weight scale, but a trigger scale. Label your trigger from zero to ten,

where zero means you’re chilled and ten means you’re about to explode. Taking note of the way you feel, ask yourself which number you’re at. If you’re closer to ten, you may need a coping mechanism that is more restorative than food to facilitate more healing and equilibrium. And here is this piece again: it’s all about body awareness and intuition. If you practice slowing down and tapping into what’s going on in your mind, body, and spirit, you’ll get better at noticing your trigger levels. The key is to not ignore your trigger levels until they have escalated, but rather, to check in regularly and give yourself what you need. As with all other important behaviors, this requires practice. With time, you will learn to notice the triggers when they are much lower so you can treat them accordingly. And while you’re doing all this slowing down and tapping in, you will be able to ascertain when emotional eating makes you feel better or worse. Whenever it makes you feel worse, you’ll stay away and turn to other more helpful coping mechanisms, and whenever it makes you feel better in the moment, you’ll enjoy your treat and move on.

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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WELLSPRING / MARCH 2024

MARCH 2024 / ADAR II 5784 / ISSUE 98

On the

Purim Menu HUMMUS BOARDS AND LEMON HERBED SALMON WILL INFUSE YOUR SEUDAH WITH GOODNESS AND FLAVOR

MY TABLE HOW I PREP NOURISHING MEALS EVEN IN THE HECTIC PRE-PESACH SEASON

TRUTHS UNMASKED 6 NUTRITION MISCONCEPTIONS

SWAP MISO PASTE FOR SOY SAUCE AND GET THE SAME UMAMI FLAVOR—IN ITS UNPROCESSED FORM

88 Encore By Charnie Kohn

92 Truth Unmasked By Esti Asher, MS, RDN, LD

81 Festive Feast By Yossi & Malky Levine

SWAP By Yossi & Malky Levine

My Table Wellspring contributors

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EDITOR'S NOTE

Dear Cooks,

Sometimes, we try really hard to institute change in an area we perceive requires improvement. We try this idea, that one, and then comes a time when we simply lift our hands up in surrender and say, “I’ve given it my all. It is what it is.” That’s how I’d describe the Purim nosh situation in our house. I like to think that I haven’t given up in a way of defeat, but rather from noticing that to my kids, it’s a big part of the Purim joy and I simply don’t want to take that away from them. I’ll still be happy to buy off their stash once the merry day is over, but I’ve given up on following them around to make sure that their choices are at least relatively decent. That’s what I tried last year—taking more of a hands-off approach to what goes into their mouths over the course of the hectic day and hoping they can trust themselves to know when it’s still a “Yay!” and when it’s already bordering on “Too much!” Did it work for us? That would depend on what

you call “works.” The kids definitely had more sugar than if I’d have rationed it for them, but perhaps it taught them a thing or two about making their own intuitive choices. Indeed, when I went mishloach manos shopping with my nine-year-old daughter the other day, as she contemplated between two flavors of Kool-Aid for her friends’ packages, she said to me, “You know, this year I’m going to think before I eat because it’s not fun to be nauseous on such an exciting day.” From my experience, there’s no perfect solution to this blessed issue (that probably takes up more headspace than necessary for most because it’s only a once-a-year experience without serious nutritional repercussions in the long run). But what I call perfect is when my kids and I can look back at this wonderful day when we celebrate Hashem’s love for us as a nation, and all we can do is…smile. Wishing you a true simchas Purim,

Esther

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Festive Feast As much as we like to plan menus, when it comes to hosting on Purim, we try to minimize portion serving and focus mainly on creating buffet style-dishes. This way we can “set and forget” (well, almost!). With all kinds of boards trending, we took this opportunity to give you some ideas that can enhance your Purim seudah as well as your Shabbos meals, while still allowing you to focus on the joy around you. The Levines

Recipes, Styling, and Photography by Yossi & Malky Levine

FESTIVE FEAST

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Hummus Board Homemade hummus is a favorite around here. We used to plate it up one at a time with different toppings until we finally decided, why not have it all in one? Hence, the Hummus Board was born. We got rave reviews from our taste-testers! Consider the canned chickpeas a chef’s secret! You read it here first.

2 14-oz cans cooked chickpeas (reserve 1 cup chickpeas for topping)

Drain chickpeas, reserving ¾ cup of the liquid (which is called aquafaba, by the way!).

¾ cup water from chickpeas

In a food processor, combine chickpeas, reserved liquid, tahini, lemon juice, garlic, and salt. Blend ingredients until smooth. (You may need to scrape down sides of food processor occasionally.)

½ cup 100% tahini ½ lemon, squeezed 4 frozen garlic cubes ½ tsp salt Olive oil, for drizzling (optional)

Taste and adjust seasoning as needed, adding salt or lemon juice if desired. Transfer hummus to a serving dish and top with reserved chickpeas. Optional: drizzle with olive oil and sprinkle with paprika or chopped parsley for garnish.

Paprika, for garnish (optional) Chopped parsley, for garnish (optional)

Garlic Confit 2 cups peeled garlic cloves (about 3–4 heads of garlic)

Toppings We Used Garlic confit Baked eggplant Caramelized onions Teriyaki mushrooms with almonds Chickpeas Schug

Herbs of your choice (e.g., thyme and rosemary) Extra-virgin olive oil to cover garlic cloves (approximately 1–1½ cups) Salt and pepper, to taste Preheat oven to 300 °F. Place peeled garlic cloves in an oven-safe dish or small baking pan. Add herbs. Pour olive oil over garlic cloves, ensuring cloves are completely submerged. Sprinkle with salt and pepper. Place dish in preheated oven and bake for 45 minutes or until cloves are golden. Once done, remove dish from oven and allow to cool to room temperature. Transfer garlic cloves and infused olive oil to an airtight container, such as a glass jar. The garlic-infused olive oil can be used for cooking or as a flavorful addition to dressings and marinades. Baked Eggplant 1 eggplant ½ tsp kosher salt 2 Tbsp olive oil Peel eggplant and remove stem, then chop into ½-inch cubes. In a medium bowl, gently toss eggplant with salt until evenly coated. Transfer to a colander in the sink and let sit for 30 minutes to draw out moisture. Preheat oven to 400°F. Rinse eggplant in colander and dry thoroughly with paper towels or a clean kitchen towel. Toss eggplant cubes with olive oil to coat evenly, then spread eggplant cubes on a baking sheet lined with parchment paper. Roast in oven for 20 minutes, then flip cubes and roast for an additional 10 minutes.

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FESTIVE FEAST

Lemon Herbed Salmon Another of our traditions when we host a lot of guests is a pretty side of salmon on a board. The flavors are simple, yet deep and delicious.

1 side of salmon fillet, skin on 3 cloves garlic, minced ¼ cup chopped fresh parsley ¼ cup chopped fresh dill ¼ cup olive oil

Preheat oven to 425°F. Lay salmon fillet on a cutting board, skin side down. Use a sharp knife to cut slits across the fillet, about 2 inches apart, being careful not to cut all the way through the skin.

1 lemon, squeezed

In a small bowl, combine minced garlic, chopped parsley, chopped dill, olive oil, and juice of one lemon. Season with salt and pepper.

1 tsp salt

Rub lemon herb mixture over entire fillet, ensuring mixture seeps into slits.

½ tsp black pepper

Insert bay leaves and lemon slices into each slit.

Bay leaves

Let salmon marinate for at least 30 minutes, up to 2 hours.

2 lemons, sliced

Once marinated, bake salmon in preheated oven for 20–25 minutes.

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SWAP

SWA P

By Yossi & Malky Levine

Soy Sauce

Miso Paste

Miso, which means “fermented beans” in Japanese, is a staple ingredient in Japanese cuisine. This fermented soybean paste boasts a rich history and distinct flavor. The fermentation process of soybeans can take anywhere from a few months to several years, resulting in a range of flavors and colors. Miso can vary from light and sweet to dark and robust, depending on the ingredients and fermentation duration. The combination of umami, saltiness, and slight sweetness makes miso a unique and beloved component in soups, marinades, dressings, and more. Some benefits of miso over soy sauce: • Miso is a fermented food, which means it contains beneficial probiotics that support gut health and digestion. • Miso generally contains less sodium than soy sauce, making it a better option for those mindful of their sodium intake, and it can help lower the risk of high blood pressure and other cardiovascular issues. • Miso is rich in essential nutrients such as vitamins, minerals, and amino acids, providing a more nutritionally dense option than soy sauce. • Miso contains antioxidants that help combat stress and inflammation in the body. • Miso is less processed than soy sauce, retaining more of its natural nutrients and health-promoting compounds.

Miso Glaze/Marinade Here’s a great miso marinade to keep handy in your fridge. It can be used in a variety of ways to add that distinct umami flavor to your dishes. Yes, this recipe does call for ingredients you may not have used before, but if you enjoy the flavor of soy sauce in your foods and want to do it the healthier way, it may be worth stepping out of your culinary comfort zone this time to get acquainted with what will soon become a staple in your kitchen. The uses for this marinade are many. Baste fish before grilling or baking, use as a marinade for chicken or veggies before grilling or searing, add to noodles, rice, or stir-fries to amp up the flavor, or enjoy as a tasty salad dressing.

3 Tbsp miso paste

3 Tbsp maple syrup or honey

2 Tbsp mirin

1 tsp grated fresh ginger

1 Tbsp rice vinegar

1 tsp sesame oil

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In a bowl, whisk together miso paste, mirin, rice vinegar, maple syrup (or honey), grated ginger, and sesame oil until well combined.

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ENCORE

PICKLED VEGETABLES

Recipes, Styling & Photography by Charnie Kohn

Real-food mishloach manos has thankfully made a major comeback. Throwing chocolates and other sugar-loaded food in a box is no longer the in thing to do. This year, surprise your family and friends with jars of homemade pickled vegetables.

Pickling liquid: 1 cup apple cider vinegar 1 cup white vinegar 2 cups water 1 tsp peppercorns 1 Tbsp salt 1 Tbsp honey 4 bay leaves Vegetable options: Carrots Red radishes Daikon radishes Jalapeños Kohlrabi Turnip Garlic Cucumbers Dill

Place all ingredients for pickling liquid in a pot and bring to a boil. Turn off heat and allow liquid to slightly cool. The liquid should be hot, but cool enough that you can touch it. Use a mandoline slicer to slice all vegetables. Layer in a jar. Pour pickling liquid over vegetables, add several sprigs of dill to each jar, and cover with a tight lid. Once liquid is mostly chilled, refrigerate up to four weeks.

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BREAKFAST JARS

ENCORE

Purim is arguably the most hectic day of the year for most families. During the frenzied morning rush, breakfast often becomes a missed meal. So why not give your recipients something they can enjoy immediately?

6 bananas 30 strawberries, washed and checked, or frozen Granola: 4 cups old-fashioned oats ¾ cup honey ½ cup oil 4 Tbsp craisins 4 Tbsp slivered almonds ½ tsp vanilla extract Dressing: 1 cup plain yogurt Juice of 2 oranges 4 Tbsp honey

Preheat oven to 350°F. Combine all ingredients for granola on a sheet pan and bake for 15 minutes. Mix well and bake for an additional 10 minutes. Allow granola to sit for 10 minutes before mixing again. Combine all dressing ingredients and mix well. Use a mandoline slicer to slice strawberries and bananas. Place all components in separate jars.

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TIDBITS

TRUTH UNMASKED 6 NutritiOn-Related MiscOnceptiOns

Esti Asher, MS, RDN, LD 92

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On Purim, we become particularly aware that sometimes, the truth is concealed and there is more than what meets the eye. Within the world of nutrition, there is a lot of important guidance, but as in any information-dense arena, there are also plenty of misconceptions. Let’s highlight six common ones and unmask the truth.

“Frozen produce is not as healthy as fresh.” The truth? Frozen produce is at least as healthy as the fresh variety. The nutritional value of frozen produce is at its peak immediately after being picked, and since it is typically frozen shortly after it is picked, the nutrients are most dense. This is great news because for many of us, it makes adding produce into our diet easier and less time-consuming (and more refreshing, think smoothies). Go beyond the fresh produce aisle (although fresh is also great!), and the possibilities are endless.

“Multigrain is the same as whole grain.” While the nutrition label can be very helpful and informative, it can also be confusing and misleading if you aren’t trained to read and interpret it. One specific word that can be misleading is “multigrain.” This simply means that there are several types of grains within the product, but it does not necessarily mean they are all wholesome. The term “whole grain,” on the other hand, reassures the consumer that this product contains a grain that is intact and includes components such as fiber that are helpful for heart and digestive health.

“All fats are bad.” Contrary to what some diet programs or approaches may assert, all fats are not created equal. It is true that some fats (trans and saturated) may be harmful to our health (in particular, heart health) if they are consumed in excess. However, there are a plethora of healthy fats (monounsaturated and polyunsaturated, to name a couple) that are not only “not harmful,” but studies show they can be helpful and are recommended in a general healthy and well-balanced diet. While trans fats are mainly found in baked goods and saturated fats are mainly found in animal products, monounsaturated fatty acids and polyunsaturated fatty acids are found in nuts, seeds, fish, and oils.

“Carbs are bad.” This is one of my favorite myths to debunk. This food group has gotten a bad reputation and is often villainized in the world of food recommendations. Well, I am here to tell you that not only are carbohydrates “not bad,” they are actually very helpful and important for our body. Carbohydrates are the source of energy for the body—not only the kind of energy that helps the body move around and be physically active, but also to help us think and focus. Certain carbohydrate sources, such as quinoa and brown rice, are more beneficial to the body than others, but we certainly want and need carbohydrates within a general healthy and well-balanced way of eating.

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TIDBITS

“Eating healthy is expensive.” While there are health food products that are more pricey, eating healthy on a budget is very doable. A couple of tips to keep in mind include shopping for produce that is in season and buying nonperishables in bulk and when on sale. Also, to recognize the importance of taking care of the body that Hashem has gifted us. The value of taking care of the vessel we were given to reach our ultimate potential in this world? Priceless.

“Follow a detox diet to get rid of toxins in the body.” There may be a lot of money and marketing behind this concept, but we are here to expose the truth. Hashem created us with an incredible body, equipped to perform many functions, and detoxing is on that list. Between our liver, kidneys, and gastrointestinal tract, a generally healthy body gets detoxed every day.

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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Higher Omega-3 Levels May Help Improve Lung Function for Patients with Pulmonary Fibrosis Omega-3 fatty acids are an example of a polyunsaturated fat, and research up until now has consistently indicated their benefit for heart health. According to a study recently published in CHEST, higher levels of omega-3 fatty acids were also linked to better lung function among patients with pulmonary fibrosis. The study, which took place in the University of Virginia School of Medicine in Charlottesville, measured omega-3 fatty acid levels from patients with clinically diagnosed pulmonary fibrosis from three cohorts. According to Mayo Clinic, pulmonary fibrosis is a “medical disease in which lung tissue becomes damaged and scarred.” While further research will be helpful for making concrete recommendations, the researchers did find improved lung function (specifically with diffusing capacity for carbon monoxide) with individuals who had a diet rich in omega-3 fatty acids for at least a few weeks. Therefore, emphasizing omega-3 fatty acid rich foods is a great strategy toward promoting link health. Food sources containing this healthy fat include salmon, flaxseed, chia seeds, walnuts, and canola oil.

Vitamin D Deficiency May Increase Risk of Diabetic Retinopathy A new study published in Clinical Nutrition ESPEN suggests that insufficient levels of vitamin D can increase one’s risk of developing retinopathy within individuals with type 2 diabetes. Research suggests that low vitamin D levels are connected to impaired insulin secretion and function, which can negatively affect one’s glycemic control. One of the risks of poor glycemic control is diabetic retinopathy—an eye condition that may cause vision loss in people who have diabetes. The case control study included 201 participants with diabetic retinopathy and an additional 201 people who had type 2 diabetes without diabetic retinopathy. Variables were collected by the researchers in many ways, including a food questionnaire, anthropometric measurements, and biochemical values such as 25-hydroxy vitamin D, fasting blood glucose, insulin, glycosylated hemoglobin (HbA1c), and total cholesterol, among others. After statistical analysis, the 25-hydroxy vitamin D levels were lower in the case group compared to the control group. Therefore, increasing one’s intake of vitamin D may be particularly beneficial in this area. Food sources of vitamin D include salmon, sardines, egg yolks, red meat, and liver. In addition, dairy products and nondairy alternatives are often fortified with vitamin D as well.

Crouton Crusted Salmon BY KOSHER.COM STAFF | YIELDS 6 SERVINGS

Heaven & Earth’s plantain croutons make the perfect crunchy crumb topping for this delicious salmon. These crunchy bites of healthy, completely plant-based flavor will be well appreciated by all! INGREDIENTS

2 cups Heaven & Earth Onion & Garlic Veggie Croutons 2 tablespoons olive oil, plus more as needed 2 tablespoons fresh lemon juice, as needed for serving 1/4 cup fresh parsley, cleaned and finely minced 4 salmon fillets

DIRECTIONS

Preheat oven to 400°F.

2. Crush the croutons in a food processor fitted with the “s” blade until they form fine crumbs. Pour the crumbs into a bowl and mix with fresh chopped parsley. 3. Line a baking sheet with parchment paper and place down the fillets of salmon. Brush each fillet with olive oil and top with crumbs, lightly patting them down to adhere. 4. Bake the salmon for 11–14 minutes until the crumbs are lightly browned and the fish reaches an internal temperature of 135°F.

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

HECTIC YET HEARTY

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When it comes to Erev Pesach, I keep reminding myself that convenience is key. We are blessed to have so many convenient cooking options, from microwaveable dishes to outdoor disposable grills. The stores sell literally every form of vacuum-packed and/or canned fruits and vegetables, in addition to fresh. You can find readymade beets, green beans, corn, peas, tuna, and salmon, which can easily be paired with salad and chametz pita or bread. Additionally, you can find microwave frozen vegetable pouches, and remember that almost every kind of food (even a baked potato or sweet potato) can be prepared in the microwave.

Laura Shammah, MS, RDN

Leah Wolofsky, RDN, Esq.

Compiled by Shiffy Friedman

How do you ensure that you have nourishing meals on hand once the Pesach prep gets really serious? When the oven or stove are off limits or you’re tight on time with so much to do, how do you put together quick and easy nourishing meals for yourself and your family?

Lately my family and I have been loving Banza angel hair chickpea pasta. This chickpea pasta takes four minutes to boil—quick and easy, and it’s very satisfying. The best part? It has a whopping 8 grams of fiber and 14 grams of protein! Prepare it the same way you would regular pasta, but be sure to eat it right when it’s ready. Combine with a sautéed frozen veggie, chop up a salad, and you have a really fast healthy meal. Nowadays, there are so many gluten-free options that can take the place of chametz (whether pastas, pizzas, or even breads) in the hectic days leading up to Pesach. Even if your family does not eat kitniyos on Pesach itself, you can take advantage of these foods at a time when actual chametz is most off-limits.

We also do a lot of pizza with sauce and cheese, and riced broccoli and eggs in the Betty Crocker. The trick is to keep it simple and nourishing.

Sheindy Unger, CDC

During the times when the oven and stove are off limits, we tend to focus heavily on dairy proteins such as yogurts and cheeses. With (plain) yogurts we create fun parfaits including fresh fruit, dried fruit, nuts, and even chocolate chips or sprinkles sometimes! We also love to emphasize salads with feta cheese because it’s a favorite in our house. I am also honest with myself, and when I need a break, there is nothing wrong with ordering pizza (to be eaten outside!), reaching for a “just add hot water” instant soup, and/or cereal (kitniyos) and milk. As Pesach approaches, one of the areas I try to be very conscious of is to make whatever we are experiencing (whether it is creative food options or cleaning) fun and exciting and not stressful.

The secret to spontaneous nourishing meals is (you can probably guess!)…a stocked freezer. It doesn’t have to be a freezer-load of precooked meals, although that’s always great. I’m referring to going freezer shopping in the supermarket. There are so many easy-to-prep frozen foods on the market nowadays, such as a variety of vegetables, fruits, falafel balls, and fish. If you have a Betty Crocker on hand, you’re all set. There are also various ways to amp up a basic meal with some slight variations (anything that’s served warm already feels more nourishing), and here’s one excellent example from my cookbook, Nourished by Nature. This recipe takes a simple tuna salad and turns it into a warm, comforting meal.

Tuna Patties

When I’m in a pinch, I microwave meals. Using this handy device, it takes 10–12 minutes for a frozen bag of veggies to be perfectly ready to eat. I place the veggies on a plastic plate and cover them with two or three paper towels. When I’m using a dairy microwave, I sometimes melt cheese over the vegetables.

2 cans chunk light tuna

I’ve even used the microwave to cook potatoes and sweet potatoes (be sure to punch them with a fork so they cook through). I make omelets, even with sauce and cheese, in the microwave. Spray a bowl with cooking oil, add egg or even egg whites, and after two minutes your food is ready. Add another 30 seconds of cooking time if you like your eggs light and fluffy. I poach salmon and burgers with a small amount of water in the dish and add seasoning. Cover the same way as above and steam for 12 minutes (for 2–4 pieces). You can add any sauce afterward. I know that microwaving may not be the ideal cooking form, but these tricks save me when I need to serve a fresh hot meal on a hectic, busy day— and my kids can also make it themselves. An added bonus is that there’s almost no mess or cleanup.

¼ tsp salt

1 onion, diced (sautéed, optional) ¼ cup oil 1 Tbsp mayo 2 eggs Pinch of black pepper Mix all ingredients. Drop by spoonful into greased, heated Betty Crocker. Bake until set, approximately 25 minutes.

Shani Taub, CDC

We try to turn over our kitchen as close to Pesach as possible. Yes, I end up having to run a cooking marathon, but that’s what works for us. When we can no longer use chametz in the kitchen, we do simple things like turkey salad, which is filling and nourishing and doesn’t need an oven.

Esti Asher, MS, RDN, LD

Preplanning is gamechanging at any time of the year, especially now. On Motzaei Shabbos, I have my kids collaborate and share what they would like for dinners for the week ahead. On Sundays, I shop according to the planned menu, and once I know I have all the ingredients in the house, I can vary my menu slightly on a given day. To me, the planning and shopping are the harder parts. Once that’s out of the way, the rest of the prep is simple.

Dr. Rachael Schindler

Shaindy Oberlander, BS, INHC Gila Glassberg, MS, RDN, CDN

I typically don’t put a heavy emphasis on lavish dinners, so things don’t really shift much on Erev Pesach, besides for the last two to three days closest to Yom Tov. I always make sure my suppers consist of a carbohydrate, protein, and veggie, and during busy season, I keep my menus the same.

The grill is an excellent option for times like these. I put our entire meal on it—from chicken cutlets to vegetables to corn, and a delicious dinner is ready in ten minutes.

WELLSPRING / ADAR II 5784

HOLISTIC

C I T S I L O H Understanding IBS (Part I) Have you been informed by your doctor that you have irritable bowel syndrome (IBS)?

In short? Not much. Tamar Feldman RDN CDCES

Digestive Health

Well, if so, you’re in good company: many of my clients have been told they have IBS, too. And while they’re happy to have a term to describe their symptoms, they want to know what it means.

While other gastrointestinal diagnoses such as Crohn’s disease and ulcerative colitis describe inflammatory conditions that are clearly defined, IBS is a vague description of a multitude of symptoms that can vary greatly between individuals. Common symptoms include constipation and/or diarrhea, bloating, gas, cramping, and pain. The unfortunate reality is that there is not much doctors can do for IBS, aside from giving the patient what I like to call a “cop-out” diagnosis of an irritable bowel, which just describes symptoms the patient was already aware of—without leaving many options for treatment. Many individuals with IBS end up seeking out functional medicine practitioners for answers to their puzzling symptoms. In my experience, while there is no clear protocol for helping these patients, a few common, central issues may often be the cause of the symptoms associated with IBS. In the next installment, we will explore three common issues that may be the cause for your diagnosis. 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.

WELLSPRING / MARCH 2024

Shaindy Oberlander, BS, INHC

Physical/Emotional Health

When Life Gets Hectic The next few weeks in our calendar promise to usher in lots of beautiful moments—some of them very hectic. At times like these, ask yourself: Will junk food really help me relax? For most people, the answer is no. An overabundance of junk food can leave us feeling lethargic, heavy, and out of control— which in the long run, leaves us feeling even more stressed. It’s important to understand that we can rewire our thinking in regard to stress eating. People get overwhelmed and think that if they don’t have the time to chop up veggies for a salad, vegetables can’t be on their menu. Instead, they grab some cookies. Grabbing cookies takes the same amount of time as grabbing baby carrots. We don’t have to have that salad if we don’t have the time. We can opt for ready-to-eat veggies like cucumbers and cherry tomatoes, as well. And there are many good-quality carbs and proteins that also don’t take much time to prepare. Maintaining some kind of exercise routine over this busy season is also highly recommended. In addition to its other benefits, exercise has the power to transform your mood. Exercise releases endorphins, which will help you calm down and remain upbeat throughout your day. Slipping out of the house when the mood is stressful for a quick power walk can do wonders. Also, wear sneakers as you go about cleaning your house. That will help you move faster and add some pep to your step, literally and figuratively. Listening to music while you go about your chores will transform the task at hand to a pleasurable experience. Get your teens into this happy mode as well. Open the windows and allow some fresh spring air into your space. Transform your experience this year! 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 212.470.7660 or via her website at www.benefithealthprogram.com.

There are hundreds of reasons why diets don’t work: physiological, emotional, biological, scientific, and more. In my practice, I have identified an additional contributing factor: vitamin T deficiency. Vitamin T is not found in any supplement you can purchase—it comes from within and is actually free. T is for trust. Vitamin T is trust in oneself. Shira Savit, MA, MHC, INHC

Emotional Eating

Up Your Vitamin T Levels

Typically, diets dictate what and how much to eat, how much to exercise, which foods are allowed, which are forbidden, and even how much weight should be lost in a given period of time. Following such strict guidelines can impair an individual’s ability to intuit what they need, and which choices are right for them. After months or years of being told “how to do our food,” our innate feedback mechanism becomes dulled. We lose the ability to trust our body’s natural wisdom about food. Because most people are “afraid” to trust themselves, an important part of the process is learning how to assess hunger and fullness levels. I encourage women to experiment with quantities, using the “guesstimate” tool. Instead of measuring, I recommend eyeballing the portion (and, for those who are too experienced in weighing and measuring their portions, tolerating the discomfort that comes with not knowing precise amounts). That’s when we start to realize that sometimes we’re hungry for larger portions, and other times we feel full with smaller quantities. Vitamin T is about learning to trust our own judgment about when, what, and how much to eat. When we take this route, we end up having more pleasure from food, more variety, and most importantly, more trust. We discover how good it feels to rely on our own cues. Shira Savit is a mental health counselor with multiple certifications in nutrition and health. She specializes in weight loss, emotional eating, and binge eating. Shira incorporates both nutritional and emotional components in helping her clients reach their goals. Shira has a private practice in Yerushalayim and works with women in any location via phone call or video session. She can be contacted at 516-978-7800, shira@cucumbersandchocolate.com, or via her website: cucumbersandchocolate.com.

WELLSPRING / ADAR II 5784

Heart.Works

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