Wellspring issue #13 by The Wellspring

WEALTH OF HEALTH CONFERENCE WITH MOISHE FELDMAN OF KENDAMIL MEHADRIN

THE 10 HEALTHIEST FRUITS ON THE PLANET Dr. Rachael Schindlerâ&#x20AC;&#x2122;s List

CUP OF TEA WITH DR. JOEL BLUSH Is there a natural way to keep blood pressure at bay? YOUR BODY MAY BE LACKING THE KEY TO ITS DEFENSE Taurine-Magnesium deficiency is rampant

IN A NUTSHELL

GOOD FOOD INSIDE

Are nuts good for you? Nutritionist Shani Taub has the answer.

Brought to you by: ISSUE 13 FEBRUARY 2017 SHEVAT 5777 ENJOY YOUR FAVORITE FRUITS IN BEAUTIFUL DISHES LIKE FRUIT-FILLED CHICKEN ROLL-UPS!

... but shop smart

A BRAND NEW LOOK FOR THE TASTE YOU LOVE

LET’S BEET THE UNHEALTHY!

Editor In Chief Shiffy Friedman, MSW, CNWC Nutritional Advisory Board Jack Friedman, PhD • Moshe Weinberger Yaakov Goodman, CN • Shani Taub, CDC Dr. Rachael Schindler • Tanya Rosen, MS CAI CPT Fitness Advisory Board Syma Kranz, PFC • Esther Fried, PFC Feature Editors Rochel Gordon • Liba Solomon, CNWC Copy Editors Gila Zemmel • Faige Badian Food Editor Levia Joseph Food Styling Malky Levine Photography Creative Directors Miriam Bluming • Rivky Schwartz Art Director Chavy Lefkowitz

Beets. The king of superfoods. Cleanse your body. Reduce stress. At 60 calories a cup, this marvel of a food is packed with fiber. Studies have shown cancer-preventing nutrients and antioxidants. Infused with a chocolate-like effect to calm and ease the mind, beets are the premier leader of the food pyramid. Live again. Thank us later.

Digital Marketing Goldi Feldman • Simcha Nunez Store Distribution Motty Srugo 718-496-1364 Write To Us: 694 Myrtle Ave. Suite 389 Brooklyn, NY 11205 info@wellspringmagazine.com www.wellspringmagazine.com The Wellspring Magazine is published monthly by Maxi-Health Research LLC. All rights are reserved. Reproduction in whole or in part or in any form without prior written permission from the publisher is prohibited. The publisher reserves the right to edit all articles for clarity, space and editorial sensitivities. The Wellspring Magazine assumes no responsibility for the content or kashrus of advertisements in the publication, nor for the content of books that are referred to or excerpted herein. The contents of The Wellspring Magazine, such as text, graphics and other material (content) are intended for educational purposed only. The content is not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your health care provider with any questions you have regarding your medical condition.

Find The Wellspring as a monthly insert in Ami Magazine or at your local pharmacy or health food store. For the PDF version and for back issues, visit www.wellspringmagazine.com.

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From the Editor

Dear Readers, On a recent trip to Prague, my husband and I spent a beautiful Shabbos in the company of incredible Jews from around the world. Thanks to the wonderful work of Rabbi Manis and Mrs. Dini Barash of Chabad, we enjoyed a splendid seudah, surrounded by tens of our brethren who joined in unison to sing the zemiros and traditional favorites together. From a group of Satmar yungeleit who were en route to Vilednik to the young Israeli men with temporary kippahs perched atop their gelled hair, the guest list was remarkably colorful--and awe-inspiring. When dessert was served on Friday night (layered lemon cake), I asked the waitress if there was any fresh fruit in the kitchen that we’d be able to have instead. Having lived in Eretz Yisrael for several years now, “fruit” in my mind means some sliced apples, perhaps some oranges, maybe a slice of melon or two—typical winter fare. Although Eretz Yisrael is blessed with the shivas haminim and a bounty of produce, obtaining a fruit (with a reliable hechsher) that is out of season is a rare treat—almost a miracle, and an expensive one, too. To give you an idea, a tiny pineapple costs about $7 at my local produce store, which is why it appears only before Tu B’Shvat as a special treat. (When I was once ready to splurge, the cashier kindly informed me that the poor fruit had been sitting on the shelf for over a month and she didn’t recommend the purchase.) Having grown up in a home where all types of fresh produce were constantly available in abundance, in a ready-to-eat state—thanks to my father’s wholesale produce business and my mother’s alacrity in cutting up one melon after another—this took some adjustment for me. If I want to make an exotic salad, I know I must first check out the produce aisle to know which ingredients to include. So, imagine my great surprise when the waitress in Prague walked into the dining room several minutes after I’d made my request, a plate of fresh pineapple cubes in her hand. My mother knows to stock up on this tropical fruit when I come for a visit to New York, but how did the waitress know? I was amused at the appreciation I’d developed for the little things in life—another plus of living in Eretz Yisrael. After I read Dr. Rachael Schindler’s fascinating feature on the ten healthiest fruits on the planet, I wondered if pineapple is indeed one of the little things in life. Bursting with healthful elements like bromelain and vitamin C, this nutrition superstar should be heralded not only for its incredible flavor, but also its anti-inflammatory properties and ability to improve digestion. What gifts Hashem has given us in the most exquisite shapes and forms. Rav Avigdor Miller zt”l was known to say that Hashem could have easily made all fruits look identical—in brown peels and an unappealing shape. Instead, in His kindness, He has filled our world with a feast for the eyes. The colorful array of produce that we’re privileged to be surrounded by not only offers remarkable health benefits, but also fun flavors and appealing packaging. After you read this issue’s cover feature, you’ll come away with a greater appreciation for Tu B’Shvat, the day it all begins.

May you merit to see the fruits of your hishtadlus toward a healthy lifestyle,

Shiffy Friedman

shiffy@wellspringmagazine.com

Well-Put!

Anticipating the upcoming fruit and nut seudah? “Nuts are a trigger food—when you start eating them, it’s hard to stop.” Check out this issue’s Ask the Nutritionist on page 28 to understand why Shani Taub, CDC, does not recommend nut consumption for those who are focused on weight loss.

Shevat 5777 | The Wellspring 7

Contents

SHEVAT 5777

FEBRUARY2017

The next issue of The Wellspring will appear iy”H on March 8th.

WELL INFORMED

WELLNESS PLATFORM By Rabbi Hirsch Meisels

TORAH WELLSPRING By Rabbi Ezra Friedman

HEALTH UPDATES IN THE NEWS By Liba Solomon, CNWC

FIGURES By Miriam Katz

WEALTH OF HEALTH Conference with Kendamil By Sarah Weinberger

DEDICATED TO HEALTH 10 Questions for Mr. Nussen Sander By Chana Dunner

BARRE IS SOMETHING RELATIVELY NEW THAT I’D LIKE TO INTRODUCE YOU TO, SIMPLY BECAUSE I ABSOLUTELY LOVE THE WORKOUT AND THE RESULTS IT GENERATES.

-SYMA KRANZ, PFC

LIVING WELL 28

ASK THE NUTRITIONIST In a Nutshell By Shani Taub, CDC

IN GOOD SHAPE Fitness 101: Barre By Syma Kranz, PFC

COVER FEATURE Healthiest Fruits By Dr. Rachael Schindler

HEALTH PROFILE Client: Devorah M. By Esther Steinmetz

IN SESSION Vision Therapy Experience By Batsheva Fine

MONTHLY DOSE Your Body's Defense By Yaakov Goodman, CN

PAGE 30

FAREWELL 79

FOOD FOR THOUGHT

YOU’VE DONE THE PASTRAMI IN THE CHICKEN, THE VEGGIES IN THE CHICKEN; NOW IT’S TIME FOR FRUITS IN THE CHICKEN. - LEVIA JOSEPH, SEASONED

47 WELLBEING 61

CLEAN SLATE 10 Habits By Shiffy Friedman, MSW, CNWC

FROM THE GROUND UP 6-9 Months By Goldy Guttman, Ms. Ed.

EMOTIONAL WELLNESS Communication By Esther Moskowitz, LCSW

EAT WELL 39

SEASONED Feast of Fruits By Levia Joseph

NUTRITION TIDBITS IN THE NEWS By Liba Solomon, CNWC

NUTRITION FACTS IN A SHELL This Month: Sweet Potatoes By Devorah Isaacson

HEALTH PERSONALITY Dr. Joel Blush By Shiffy Friedman

AGE WELL

69 IN A WORLD OF HIGH DRUG PRICES, IT’S HARD FOR THE MEDICAL WORLD TO CONCEIVE HOW THESE TWO INEXPENSIVE NUTRIENTS CAN PROVIDE SUCH INCREDIBLY DIVERSE HEALTH BENEFITS. MONTHLY DOSE

PAGE 43

PAGE 58

GOLDEN PAGE By Yaakov Goodman, CN

SENIOR CARE Athritis By Rena Milgraum, RN

SAGE ADVICE Memory Boosters By Aliza Simon

SERIAL DIARY Entry #3 By Malka Aronson

INKWELL 78

DIARY Baby's Skin Saga By Chavi Fried Shevat 5777 | The Wellspring 9

Springboard

Letters

Word of Caution Regarding Esrog Juice [Issue #9: Cup of Tea with the Etrog Man] Dear Editor:

Kahrus Alert Consumption of Fruit Peels [Issue #11: Tangerines] Dear Editor: Thanks for a popular magazine that is read and enjoyed by all. I feel obligated to make the public aware regarding the article that described how to make candied tangerine peels. The peels of citrus fruits, including tangerines, oranges, mandarins, lemons, grapefruits, etc. should, according to halachic psak, not be consumed under any circumstances. They are infested with little worms that cannot be removed, even when they’re washed thoroughly. In addition, the peels are coated with a heavy layer of nonkosher wax that is treif. I would also like to point out that citrus fruits must be washed well after they’re peeled. Please let the public know about this. Hashem should bless you for the amazing magazine that has made the public aware of so many important health concepts. With much hatzlacha in the future, S.W. Editor’s Note: Please consult your Rav regarding this matter.

Kudos to a wonderful magazine, so tasteful and informative. It’s high time that we have a kosher and professional venue that brings us reliable, up-todate, and timely information about matters of health. Please keep it coming! I read the article about the Etrog Man with interest and intrigue. A few months ago a friend of mine living in Yerushalayim, only a short walk from the shuk, related to me that she discovered a wonderful way to start the day. Every morning she went to Uzi Eli and got herself the Etrog drink. This gave her a great morning boost and kept her feeling energized and upbeat for hours. It also suppressed her appetite, thereby helping her lose a few pounds. For three weeks she went, feeling compelled to go and get the Etrog drink. Something did not quite sit well with me, and I asked her to get a list of the ingredients he uses. She then filled me in that he uses gat, calling the mixture EtroGat. Though he is open and clear about what his drink includes, and he lists the benefits in English and Hebrew on the dispensers, there is another side to the story that your readers may not be aware of, as was the case with my friend. Gat, also spelled qat or khat is the evergreen shrub Catha edulis, the leaves of which are used as a narcotic when chewed or made into a beverage. This is commonly used among Yemenites both in Yemen and elsewhere. In addition to the benefits Uzi Eli and other gat promoters tout, such as creating a positive mood, energizing the body and soul, enhancing fertility, strengthening the digestives system and more, gat has

invites readers to submit letters and comments via regular mail or email to info@wellspringmagazine.com. Please include your name, address and phone number. 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. 10 The Wellspring | February 2017

many potential side effects. The milder ones include high blood pressure, rapid heart rate, sweating, inflammation of the esophagus, constipation, and a host of other issues. Pregnant and breastfeeding woman need to be especially aware of this. The World Health Organization (WHO) lists khat as a drug that creates dependence in people (hence my unsuspecting friend’s strong need to find herself at the shuk at 6:00 a.m. daily for a dose of her morning fix). Khat contains stimulants similar to amphetamines. While the esrog no doubt has great nutritional value, as do all of Hashem’s amazing fruits and vegetables, and I am not trying to incriminate anyone that sells these drinks, by the same token it is important for your readers to be aware of what they are ingesting so that they can make smart and informed choices. May we all be zoche to true, healthy bodies and souls. Much Hatzlacha, C. Greenfeld

The Power of Positive Energy A Rebbetzin Twerski fan [Issue #12: Cup of Tea] Dear Editor: Wow! Rebbetzin Feige Twerski’s interview was an amazing read. I always knew that she was involved in counseling from the various articles I’ve read from her over time, but this article gave me a deeper understanding of the unbelievable work she and the Twerski Wellness Institute do to really help people. As a strong believer in positive energy (I’ve had incredible miracles in my life as a result of this understanding), I found myself nodding along with the Rebbetzin’s words throughout the article. Imagine what power we have to make changes in our mind that can literally affect our reality. Thanks for putting such important concepts into perspective. Gila L. Midwood

Users Beware More on Moisture Cure [Issue #11: Conference with Genuine Air] Dear Editor: Thank you for the interview with Mr. Chaim Schreiber. I love that your magazine addresses important health issues that our communities face. I am particularly grateful to you about the most important article in issue 11, in which the danger of using moisture cure urethane in general, and especially during pregnancy, was covered. We had a terrible experience when our neighbors redid their floors and applied this toxic chemical “moisture cure” for three days. I was in my ninth month then, and I started feeling extremely sick and weak. I literally felt the sharp smell entering my lungs. After I called my husband in a panic that I couldn’t breathe, he rushed home. By the time he arrived, I wasn’t focused anymore. I felt like I swimming in a pool of water. My husband called Hatzolah, and the paramedics arrived. In the ambulance, I was already unconscious. When they wheeled me into the hospital I started hemorrhaging badly. To make a long story short, we lost our fully developed baby. When I woke up and learned what had happened, I couldn’t stop crying. My husband said to me, “Don’t cry. I am dancing and full of gratitude to see that my dear wife is alive.” Thanks again for the health awareness. Hashem should repay you. Chaya W. Brooklyn, NY

is born missing parts of the brain and skull. Anencephaly can be caused by toxic exposure to chemicals in pregnancy. We learned of our child’s condition through a sonogram during the sixth month. He died one hour after birth. When I was about four weeks pregnant, yet unaware that I was expecting, we scraped the floors in our home. I was in and out of the house every day. Before we started the job, I actually called Mr. Schreiber of Genuine Air and asked about the dangers. He told me not to use moisture cure urethane (MCU), but I chose to go ahead with it anyway. Incredibly, the scrapers told us that MCU is safe and that no machines are needed. (Later, Mr. Schreiber educated us that most scrapers can’t be trusted when it comes to health. Their only concern is their work and their business.) I hope my story will serve as a wakeup call to people so they won’t repeat the fatal mistake we made. And for the record, I had no infections or viruses during the pregnancy. The condition also has no genetic explanation and I took plenty of folic acid throughout. I’m convinced that my child was a korban of moisture cure urethane and I hope that this awareness will be an aliyah for my child, whose pure neshama returned to shamayim a mere hour after it came down here. Mrs. H. Monsey, NY

The Power of Self-Image In its appropriate place [Issue #12: Emotional Health] Dear Editor:

Dear Editor: I know you’ve published several stories regarding the danger of moisture cure, but I would really appreciate if you can print mine as well so more people will realize how real it is. On the first of November of 2016, Rosh Chodesh Kislev, I gave birth to a child who had anencephaly. This is a serious birth defect in which the baby

Thank you for an informative, beautifully presented magazine that enjoys its top spot in the newspaper bin all month long, until the next one comes around. I would like to express my appreciation for your emotional health column, which I find very enlightening and appropriate. I especially enjoyed seeing last month’s article, the question ad-

dressed to Drs. Rosmarin and Agishtein, regarding a woman’s negative self-image and the way her weight plays such a prominent role in her self-esteem. I was so impressed to see that a health magazine puts such emphasis on what really counts, versus just a focus on being thin and working toward that goal. If only every woman and girl would get the excellent advice the therapists offered, much heartache would be avoided. May you continue being a guiding light for the community, Zahava Pollak NY, NY

Healthy Bacteria Which yogurt is best? [Issue #12: Cover Feature] Dear Editor: Thank you for your informative magazine. I just read the article about bacteria and the importance of eating “live cultures” such as yogurt. I wanted to know if there is any difference in the culture of store-bought yogurt versus homemade yogurt. (I make yogurt with a 2-oz. Greek yogurt, as a starter, to one bottle of milk.) I would appreciate a response. B. N. Lakewood, NJ Liba Solomon, CNWC, responds: If you want to create the ideal culture-stocked yogurt, you would probably have to start from scratch. However, many of today’s store-bought yogurts do contain an impressive amount of live cultures so you’re still feeding your body something good. The way you do your yogurt now, you’re still able to attain more live cultures than if you’d just eat the store-bought yogurt, because when yogurt is produced through mass production, the milk is not fermented for as long as it can be fermented at home. As you probably know, the longer you ferment the milk, the more live cultures you produce. Once you produce a batch, instead of consuming it all, save 2 ounces of it to use as a starter for your next batch. I hope this helps. Shevat 5777 | The Wellspring 11

Springboard

Letters

Adult Acne Any solutions? [Issue #12: Updates] Dear Editor: In Updates, the writer mentioned that many adults still suffer from acne even later in life. I’m one of them. I’m wondering if your nutritional experts have any natural solutions for me because I’ve tried practically everything already (unsuccessfully) and I’d love to get rid of it. Many thanks, Faige G. Because we’ve received inquiries on this topic from many readers, we’re working on a full length feature on the topic. In the meantime, here are the bare bones of an excellent solution. Yaakov Goodman, Certified Nutritionist, responds: The following should be taken daily: Maxi Active Pro 50, 1 capsule Triple Maxi Omega-3 Concentrate with D3 (2000 IU per serving), 2 capsules Maxi Skin H&N, 3 capsules Relax To The Max, 4 capsules

Fish Oil for Psoriasis Omega-3’s power [Issue #12: Monthly Dose]

Well-Developed A caretaker’s take [Age Well] Dear Editor:

Dear Editor: I thoroughly enjoyed the article about fish oil. I’m glad to see that omega-3 is becoming more popular by the day—it’s even recommended by physicians nowadays for various ailments. I would like to share my story. After many years of suffering from on and off psoriasis, I started supplementing with Maxi Omega-3 and I found incredible relief. Within a week, my skin made a visible improvement, and it all but cleared up in the weeks to follow. As an added plus, I was able to reap all the other benefits of fish oil, such as a clearer mind, all by taking one supplement every day. Thanks for the awareness, Hindy Adler Montreal, Quebec

Relieved by Relief A caller relates [Issue #11: Ten Questions] Dear Editor:

Quality Teaching Material A teacher’s feedback [Issue #12: Cover Feature] Dear Editor: I just finished teaching my eleventh graders about the immune system and I was thrilled to copy the full bacteria article featured in the latest Wellspring for them. It was so informative and detailed, and it summarized so much of what I taught. Thank you! M. B. Brooklyn, NY

12 The Wellspring | February 2017

I would like to express my appreciation to you for launching the amazing Ten Questions column. These people are truly dedicated to the health of their brethren and they deserve the recognition for their holy work. We, in particular, were recipients of Rabbi Babad’s incredible chessed when our daughter was going through an emotionally rough period. The Relief team was superbly in-tune to our needs and guided us with such concern and care. We are forever indebted to them for saving her (and our!) life. Sincerely, E. Frenkel

As the textbook case of a middle generation-er, allow me to share how helpful the new section called Age Well has been for us. I’m exactly the kind of woman you describe in the serial diary, trying to juggle my duties of kibbud av v’eim (unlike the narrator, though, both my parents are alive, baruch Hashem), as well as my blessed roles as a wife and mother. Spreading Myself Thin is such an apt title for the column that depicts the challenges of the sandwich generation that it makes me smile every time I see it. My father has been suffering from hypertension for many years now and my mother has only recently joined the bandwagon, so it was helpful to read about the various tips Rena Milgraum offered in her column. I would love to see more coverage on arthritis, which is also a major issue in the elderly population. Also, it’s important for caretakers to know that just like they send their parents for social outings in order to prevent depression and liven their spirits, we too need to make sure to give ourselves those breathers. I’m lucky to be part of a circle of women who are all juggling similar responsibilities to mine and we make sure to get together for coffee at least twice a month just to schmooze and exchange tips and chizuk. It’s really something I look forward to! And before I sign off, let me add that my married and teenaged daughters love the magazine as well. I love the way health is portrayed in such a positive light—it’s something I’m happy to see them read. Much continued success, Tzipora Sender Flatbush

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Wellness Platform By Rabbi Hirsch Meisels

AN ODE TO THE OLIVE AND OREGANO WHEN ANTIBIOTICS CAN’T WIN THE WAR

Olive leaf extract has incredible healing properties, as we mentioned in our last article. In 2013, a laboratory study conducted in Israel revealed the extract’s remarkable antimicrobial power. The scientists placed various bacteria, viruses, and fungi in separate lab dishes and then combined each organism with several droplets of olive leaf extract. Three days later, they found that the extract had completely neutralized the harmful elements, even the infamous E. coli. The power of candida, the viral culprit of yeast infections, was snuffed out in only 24 hours. We can now imagine what this wondrous extract can do to destroy these kinds of harmful elements when they enter the body, before they have a chance to conquer our health. In another lab study, researchers experimented with olive leaf extract using fifty different elements that cause infection, like herpes, flu, polio, and salmonella. The olive leaf extract miraculously killed each foreign invader, one by one. When we look around, we realize that we’re constantly surrounded by various illness-inducing organisms, be it the flu, which is all too prevalent in winter, or just the typical cold. While some people seem to bounce out of a bout of illness quickly, others seem to crawl through the pro-

cess, sometimes laid up in bed for a few days before they gather their strength to move on. At the helm of these issues lies the immune system. Depending on how strong the body’s warrior team is, not only will the ease with which a person reacts to the illness vary, but also how often and to what extent the person gets sick will be determined. One proven way to strengthen the immune system is to ensure that the body receives its daily dose of olive leaf extract. In addition to providing 300 mg of olive leaf extract in every capsule, Olive Supreme™ contains oregano leaf powder. Both ingredients have similar antiviral, antibacterial, and anti-inflammatory properties. Although dozens of research studies have proven oregano’s efficacy against various infections, I have selected the illnesses most common to our current season—colds, flu, and upper respiratory tract infections. Clinical studies have proven that oregano inhibits the development of infections like pneumonia, staph infection, and other respiratory infections. One remarkable benefit this plant offers is that it helps fight the kind of bacteria that even the most prominent pharmaceutical companies have been struggling to tackle—the “superbugs.” These bacteria, known as

“gram-negative,” have outsmarted even the toughest antibiotics. Incredibly, oregano has been proven to fight them most successfully. For this reason, scientists refer to oregano as a “broad spectrum antibacterial.” The word oregano is familiar to most people. If you’re the one in charge of the kitchen, you’ve probably used this spice to achieve that perfect pizza-like flavor in a simple grilled cheese sandwich. But in case you’re becoming excited that your spice cabinet contains the secret to antibacterial healing, I’d like to clarify that this is not the oregano we’re referring to in this article. While the oregano spice is made from the oregano marjoram plant, the leaf powder with healing properties is oregano vulgare. One study in particular that generated a major splash upon its publication in 2001 focused on how oregano plays a role in fighting the bacteria that causes MRSA. One of the reasons why so many people struggle with this infection is because it is caused by a superbug, a hard-to-tackle Staphylococcus. The study, performed in Georgetown University, revealed that oregano was able to eliminate the bacteria even when antibiotics were not successful in doing so. In other words, when antibiotics fall short, oregano takes on the task.

In this column, Rabbi Hirsch Meisels, a renowned expert on healthy living, delivers vital health information culled from his years of experience as the founder and director of FWD, Friends With Diabetes. The information was originally transcribed from his lectures on his hotline, Kol Beri’im.

Shevat 5777 | The Wellspring 15

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

Well Informed

Torah Wellspring By Rabbi Ezra Friedman

HASHEM’S GIFT TO US

TORAH SOURCES ON FRUITS’ HEALTH BENEFITS THE GEMARA TELLS US that Tu B’Shvat is the Rosh Hashanah of the trees—the day on which their growth is judged. Now, then, is the pertinent time to discuss the various health benefits that are attributed to fruits in Torah discourses. In addition to being lauded as a source of abundant nutrients (for those who are well), our Sages also discuss the unique healing capacity of fruits. There’s an interesting discussion in the Gemara about whether one is allowed to produce medicine from shemittah fruits or not. We know that consumption or benefit of shemittah fruits are prohibited in most circumstances, which led the Chachamim to a discourse on the topic. We won’t discuss the different opinions here, but we see from this argument that creating medicines from fruits has been an age-old practice—for good reason. Let’s start with the esrog, an especially celebrated fruit on Tu B’Shvat, the day on which it starts to grow. For this reason, the Bnei Yissachar states that this is the day on which to pray for a good esrog for the upcoming Succos; this is the day on which the esrog fate is sealed. The Gemara (Kesubos 60a) teaches that a person who eats esrogim is mesugal to bear children who have a pleasant scent, relating the story of a queen who consumed esrogim before her daughter’s birth. The young princess indeed smelled so pleasant that when the king would ask for besomim, the child was brought to him as well, so he could inhale her scent. In the Gemara that discusses the properties of the eitz hada’as, Reb Meir argues that the tree

was one that sprouted grapes, Reb Nechemiah counters that it was a fig tree, and the Midrash states that it was an esrog tree. According to this commentary, the esrog is helpful for improving da’as, brain power. The Midrash Rabbah (Bechukosai) relates an incident concerning a chassid whose wife sent him to the market with ten dinarim on Hoshana Rabbah morning to buy food for their family. As the man left his house, a pauper approached him and begged him for a donation. The chassid apparently had a hirhur teshuvah on this exalted day, and he handed the beggar the entire sum. When he finished davening, thoughts started racing through his head. How could he show his face to his family with empty hands? In his state of despair, he decided to collect all the esrogim that people had left behind in the shul and carry them with him on a journey. He boarded a ship and disembarked at a city where the king was ill at the time. Incredibly, the king had dreamed the night before that if he would eat from the esrog fruit that the Jews use on Succos, he would recover. When the townspeople inquired about the contents of the visitor’s bag and received the prized answer, they im-

mediately sent him to the king. Upon accepting the bounty of esrogim, the king took the sack from the Jew and filled it with dinarim. This obvious lesson of the power of tzedakah also teaches the esrog’s unique power to heal. Dates, one of the shivas haminim, are also discussed often in the Gemara as a source of nutrition and healing. This fruit is particularly lauded for its ability to rid the body of pinworms. Against pinworms in the intestines, our Sages prescribe eating seven black dates with lavender. The prescription for pinworms in the liver is seven white dates with mint. The Gemara also teaches us that consuming dates in the morning and at night is an ideal antidote for three things—negative thoughts, intestinal issues, and diarrhea, particularly after a meal. In the afternoon, or on an empty stomach, however, dates can be harmful. In another Gemara, our Sages recommend giving date honey to someone who is starting to go blind due to prolonged fasting, citing the following story of Yonason, the son of King Shaul. During the war, the soldiers had made a pact that they would not eat. On the very last day of the battle, Yonason accidentally licked some date honey, after which he said, “See how my eyes have lit up because I’ve eaten from this honey.” In Nedarim (50) we read of a man who had such an appreciation for the health properties of the date that he once offered to pay his friend to teach him one thousand ways to cook foods with dates. On Tu B’Shvat, when we enjoy the bounty that Hashem put into our world, let us take a moment to appreciate its incredible capacity to heal and strengthen our bodies.

A discussion of the health benefits of other fruits will follow in a future article, be"h. Shevat 5777 | The Wellspring 17

Well Informed

Health Updates in the News By Liba Solomon, CNWC

KILLER DEBT Study shows link between debt and mortality rates The sum in your bank account may affect more than your financial standing. According to a new study from the University of Colorado, Denver, there is a direct link between financial strain and increased risk of death. Economists Laura Argys and Andrew Friedson found that bad credit and severely delinquent debt lead to higher individual mortality risks. The study was produced in collaboration with Federal Reserve Economist M. Melinda Pitts and published recently as a working paper by the Federal Reserve Bank of Atlanta. To better understand the connection between debt and death, the three economists reviewed credit balance and delinquency data maintained by the Federal Reserve. The data was culled from a random sample of U.S. consumers with credit reports and contain objective measures of individual financial wellbeing. Individuals with better credit and smaller amounts of delinquent debt have a lower probability of death than those with high delinquent debt levels. When an individual’s credit score improves by 100 points, his mortality risk declines by over 4%, according to the study. “Our research sheds light on the extent to which macroeconomic shocks, like the Great Recession, adversely impact individual health,” says Argys. “Debt resulting from the financial crisis has had lasting effects on health that are substantial enough to increase mortality rates.” The research indicates that economic policies implemented during an economic downturn are important to improve shortterm wellbeing and also have long-term public health consequences. “Results from this study have important policy implications,” says Friedson. “One of those is that any policy that has an impact on individual financial wellbeing also has an impact on individual health. That means economic policy is, by extension, health policy.” Does a new president mean a shift in the health records of the country? Time will tell. For now, stick to a healthy diet, an exercise regimen, and your job.

AT THE HEART OF THE MATTER The numbers are rising, but there’s good news too Heart failure rates are going up in the United States, according to a new report from the American Heart Association. Heart disease remains the leading cause of death in the United States, even as the death rate caused by it is heading down. The number of American adults with heart failure—in which the heart is too weak to pump blood throughout the body— rose by 800,000 over five years, according to the report.. The number of people with heart failure is expected to rise by 46% by 2030, to 8 million people. Reasons for the rising number of Americans with heart failure include an aging population and a growing number of heart attack survivors, who are at increased risk for heart failure. However, one bright spot in the update is that deaths from cardiovascular diseases fell more than 25% from 2004 to 2014. Heart attacks strike about 790,000 people in the United States each year, and kill about 114,000. The update found similar numbers for stroke. In 2014, about 795,000 Americans had a new or repeat stroke, and 133,000 of them died. In 2013, cardiovascular diseases were the leading cause of death worldwide, claiming more than 17 million lives. “We know that advances in cardiovascular health are not distributed evenly across the population,” says Dr. Emelia Benjamin, a professor of medicine at Boston University School of Medicine. “In particular, individuals who live in rural communities, people with less education, those with lower incomes, and members of ethnic or racial minorities have an undue burden of cardiovascular disease and its risk factors,” she adds. The update has one other bit of positive news—that physical activity increased more than 7% from 1998 to 2015. So keep up your exercise schedule to keep that heart pumping. 18 The Wellspring | February 2017

A CLOSE-UP VIEW OF BABY BLUES Postpartum depression is in a class of its own On the surface, postpartum depression (PPD) looks much like other forms of depression. New mothers struggling with it often withdraw from family and friends, lose their appetites, and of course, feel sad and irritable much of the time. However, the uniqueness of mood and emotional disorders that arise during pregnancy or shortly after giving birth has been underestimated even by clinicians. Psychologists recently explored the neurobiology of postpartum depression and anxiety in a review published in Trends in Neurosciences. “Motherhood really can change the mother, which is something we often overlook. And we forget about examining the neurobiology of maternal mental health and maternal mental illness, particularly anxiety,” says behavioral neuroscientist Jodi Pawluski of University of Rennes 1 in France, who co-authored the paper with Joseph Lonstein of Michigan State University and Alison Fleming of the University of Toronto at Mississauga. Overall, MRI studies show that neural activity in women with PPD compared to women with major depression who had not given birth involves distinct patterns. For instance, the amygdala, part of the brain that plays a key role in the processing of emotions, is usually hyperactive in anxious and depressed people, but for women with PPD, the amygdala can actually be less activated. Postpartum mood disorders not only affect mothers, but also their infants. New mothers experiencing postpartum anxiety or depression are more likely to snap at their infants and may have trouble bonding. “The depressed mothers can be more intrusive or irritated by their infants, but they can also be more detached or withdrawn, and this is also seen with anxiety postpartum,” says Pawluski. Those early interactions can have a long-term impact on infants’ health. Research has shown that children of depressed mothers have higher medical claims than children of healthy women, using health care services more frequently and having more medical office and emergency department visits. The annual cost of not treating a mother with depression, in lost income and productivity alone, is estimated to be $7,200. Still, despite affecting nearly one in ten women, PPD and postpartum anxiety are still treated as extensions of major depression and generalized anxiety disorder, respectively. The experience of postpartum depression can be further complicated by the fact that women are expected to enthusiastically embrace their new motherhood. Many women with postpartum mood disorders don’t feel they can discuss their feelings openly. Pawluski, herself a mother of two, says of new parenthood, “It’s a life changer. It’s fantastic, terrifying, amazing, frustrating, exhausting, thrilling, and everything in between. It is not always a happy time, and we need to understand that, talk about it, and figure out why it can trigger mental illnesses in so many women. If we can improve the health and well-being of the mother, we will improve the health and well-being of the child and family.” Although new motherhood can be a beautiful time, being prepared for the bumps in the road can go a long way in ensuring the health of both mom and her child.

MISCONCEPTION: Eating a lot of carrots can save your failing vision. TRUTH: Vitamin A is essential for good vision, but you only need a small amount. One half-cup of raw carrots will provide you with 184% of the recommended daily value of vitamin A. An excessive amount of beta carotene, the compound in carrots that’s converted to vitamin A, can not only make your skin turn orange, but studies show it has also been associated with an increased risk of lung cancer in some people. So enjoy your carrots, but if you’re afraid that your eyesight is failing, make an appointment with an optometrist or eye doctor.

Shevat 5777 | The Wellspring 19

Well Informed

Figures By Miriam Katz

FRUIT FACTS

This and that regarding produce in the U.S.

2% pounds

27.9 22.4

of all fruits consumed

Per capita consumption of fresh bananas

pounds

Per capita consumption of fresh apples

Per capita consumption of fruit

Per capita consumption of fresh citrus fruits

tons

28,233

18.2

pounds

259.26

pounds

Restaurants only account for

Total annual fruit production

â&#x20AC;&#x201A; The Wellspring | February 2017 20

Americans ages 2-30 get more than

50% of their fruit from juice

The USDA recommends at least

daily servings of whole fruit

130 110 90 80 60

$17,509

calories in one apple

calories in one banana

calories in 3/4 cup of grapes

calories in one tangerine

calories in one nectarine

million Fruit farming annual revenue

Shevat 5777 | The Wellspringâ&#x20AC;&#x201A; 21

Well Informed

Wealth of Health By Sarah Weinberger

CONFERENCE WITH: COMPANY NAME: Global Kosher Ltd. BUSINESS OWNER: Moishe Feldman SERVICE: import/export & distribution SINCE: 2007 LOCATION: United Kingdom / London PRODUCT: Kendamil Mehadrin, chalav Yisrael infant and toddler formula

MOTTO: The next best thing to mother’s milk.

Moishe Feldman is the managing director and founder of Global Kosher UK, an international distribution company renowned for its innovative products. Its latest claim to fame is the Kendamil Mehadrin line of powdered formula for infants and toddlers, which fills the gaping void of a quality chalav Yisrael alternative to mother’s milk. A product of years of pharmaceutical and nutritional research by experts in the field, Kendamil Mehadrin is certified kosher by Kedassia of London and is distributed in the U.S. and Canada by Mehadrin Dairy Co., where the product is also under the hashgacha of the Magriv Rav.

WHAT PROMPTED YOU TO PURSUE THE PRODUCTION AND DISTRIBUTION OF A PRODUCT LIKE INFANT FORMULA? Global Kosher has a dedicated staff who, on a regular basis, identifies gaps in the market. When we did our research to explore whether mothers were satisfied with the infant formula options that were available to them, we quickly learned that a product of this nature was in high demand. There are tens of different kosher candies and snacks on the shelf nowadays. In fact, there is hardly anything that is not available in the kosher food industry. Still, there was not a single high-quality chalav Yisrael infant formula available worldwide, which was highly shocking, considering the growing population and tender age of its users. To confirm the demand, we performed a discreet survey in mother and baby convalescent homes around the globe, and the results confirmed that there was a need for such a product.

WHAT DO YOU MEAN BY HIGH QUALITY? THERE ARE SEVERAL CHALAV YISRAEL OPTIONS AVAILABLE TODAY. WHAT MAKES KENDAMIL MEHADRIN UNIQUE? Before we cover the high-quality aspect, let’s first make a The Wellspring | February 2017 22

logical calculation. Given the number of babies born a week in the frum communities around the world, bli ayin hora, it’s unlikely that every infant who can’t get mother’s milk will agree with the current chalav Yisrael options. A newborn baby’s digestive system is particularly sensitive and not every substance agrees with it. Yet, the only alternative until Kendamil was to “opt out” and resort to chalav akum. Why would we want to start our children off on something that is less than the best? The Chasam Sofer writes that giving babies food like chalav akum, even if halachically permissible in special cases, affects the baby’s neshamah and can impact the child’s spiritual success later in life. We invest so much in feeding them only the most stringent hechsherim, yet when it comes to their most vital months of development, many end up forgoing on these standards simply because they have no other option.

BUT IF CHALAV AKUM IS HALACHICALLY PERMITTED WHEN NECESSARY, WHY IS IT WORTH INVESTING THE EXTRA EFFORT? Although chalav akum is permitted for children, since they bear the status of a choleh r”l, our Sages teach us that chalav akum has an impact on the consumer. So, though it may be permitted in special cases, it is certainly not pleasant knowing that one is taking that risk with our own precious children. From a kashrus point of view, people might not even be aware that it’s complicated to prepare chalav akum in the kitchen; one has to be extra careful with kitchen utensils, appliances, and washing methods. For example, pouring boiling water into a bottle containing chalav akum formula creates a sheilah on the kettle itself, both because of the dairy status and the chalav akum contents. On Pesach, there is the sheilah of chometz, which becomes even more complicated.

WHY IS IT SO MUCH HARDER TO PRODUCE A CHALAV YISRAEL FORMULA THAN OTHER MILK PRODUCTS? Mother’s milk has been produced by the Master Chef and, in Hashem’s infinite wisdom, has been made to naturally contain every single nutrient necessary for a baby’s growth and survival, in the exact quantities needed. If a baby is formula-fed instead of receiving mother’s milk, and even in conjunction with mother’s milk, the diet of infant formula must also contain every necessary nutrient and cannot be compromised by a milligram; this is all the child subsists on the first few months, so it has to be absolutely perfect. There is no room for laxity or error. The baby formula industry is therefore extremely specialized and complex and thus strictly regulated by the government. And because the formula we are producing is of one of the highest grades of infant formula available, the work is even more intense. We want to ensure that the product will be digested well by even the most sensitive children. Kendamil Mehadrin is produced in a kashered state-of-the-art factory that has been used by the reputable Heinz Company for the last fifty years. That foundation, coupled with its superior hechsher, combines to provide the community with a truly premium mehadrin alternative.

SO WHO ACTUALLY CAME UP WITH THE PRECISE RECIPE FOR THIS UNIQUE FORMULA?

cows in the Lake District. The milk is specially processed to be blended together with the minerals, vitamins, and fat in a way that it doesn’t need to be spray dried initially. Once everything is blended into a solution, all the contents are then spray-dried only once to get the final formula.

WOULD YOU SAY THIS IS WHAT MAKES KENDAMIL MEHADRIN SUPERIOR TO OTHER BRANDS? Definitely. This unique formulation process results in a finished product and texture that is much lighter on the baby’s stomach and therefore more easily digested. And, of course, the formula also contains many extra nutrients that would otherwise get lost in the process. Also, according to Ross McMahon, the CEO of Kendal Nutricare, other formulas, which use only skimmed milk, attempt to make up for the loss of nutritional value from the cream, by increasing the amount of vegetable oils used in the recipe. This makes these formulas heavier on a baby’s stomach and more difficult to digest. For all these reasons, Kendamil, which strives to be as close to mother nature as possible, is becoming known as the “cream of British infant formulas.”

The diet of infant formula must contain every necessary nutrient.

Kendamil itself is not a kosher company. Their team of brilliant nutritionists and lab specialists has invested millions of dollars and many years to come up with the perfect substitute for mother’s milk.

WHAT DOES THE FORMULA CONSIST OF? The components of baby formula are milk, lactose, whey, fats, and vitamins and minerals, all of which occur naturally in mother’s milk. It is crucial to get the amounts right, though. It’s not merely like producing a cookie!

CAN YOU SHARE DETAILS OF THE INTRICATE PRODUCTION PROCESS? Kendamil is produced using only one drying process, while other companies exercise a double drying process. As people know from their own kitchen, the less you reheat or re-cool a dish the safer and more vitamin-rich the dish will be. Each extra process takes away from its goodness. The same rule applies to factory-produced goods. The standard production of regular formula is by converting the fresh milk into a powder, in a process known as “spray drying,” which involves evaporating the water from the milk so that only a solid residue remains. This is then reconstituted with water and the remaining ingredients, namely minerals, vitamins, and fat, are added. It is then respray-dried to get the final formula. However, Kendamil does not employ this double-drying process. Kendamil obtains fresh milk from carefully bred

ARE THERE ANY OTHER NOVEL ASPECTS TO KENDAMIL MEHADRIN?

Our team came up with in an innovative labelling feature on the tin’s lid. The label has a code that a consumer can scan for instant information on the product, including its production and expiration date, much like the product’s “birth certificate.” Legally, infant formula must have contact information for a local 24/7 helpline, which that label also has. For members of the community who do not have a phone feature to read codes, there is also an automated phone number that provides this information. Global Kosher arranged for the costly equipment to facilitate this labelling on the assembly line so that the product will be entirely transparent. We’re not out to hide anything from our valued customers.

ROUGHLY HOW MANY PEOPLE WERE INVOLVED IN KENDAMIL MEHADRIN’S PRODUCTION? Besides the team of ten mashgichim under the leadership of Kedassia’s executive kashrus director, Rabbi Michoel Scharf, who were involved in the formula production, there was a total of 28 other people, which includes the factory staff, the team at Global Kosher, lawyers, and health and safety agents.

WHAT WOULD YOU SAY WAS THE HARDEST PART OF THE PROCESS? Probably the biggest challenge was being machshir every ingredient, which was supervised not just for year round use but for Pesach, too (the formula contains kitniyos). Because even once we had supervised and approved each ingredient in their respective factories locally and abroad, the work was Shevat 5777 | The Wellspring 23

Well Informed

Wealth of Health By Sarah Weinberger

not over, as it might normally be. Each ingredient still had to undergo rigorous testing in the factory to pass the health and safety standards of both the manufacturer and the government. Another huge challenge was kashering the factory. Bear in mind that the manufacturing of formula takes around three weeks from start to finish. Imagine the amount of equipment used during that period! Every one of those tools and machinery had to go through a vigorous kashering process. And the equipment is so scientific and technical that, believe it or not, in order to educate themselves fully on how they all work, the mashgichim had to take a course on aviation to learn about the reactor technology used in one of the machines. Kedassia’s team of dedicated mashgichim, coordinated by its indefatigable executive director Rabbi Scharf, spent hundreds of hours on this project, using their expertise to weave their way through the many obstacles they encountered, determined to make it work for the community. It’s not for naught that Rabbi Scharf called this gargantuan project his “most challenging project in thirty years.”

IT SEEMS THAT THE FACTORY RESEMBLES A HIGH-SECURITY NUCLEAR PLANT. ARE THESE EXACTING STANDARDS PARTICULARLY RELATED TO THE KIND OF PRODUCT BEING PRODUCED? That’s exactly what it felt like when we visited. In fact, some parts of the assembly line are carried out by robots to ensure maximum precision. The hygiene and exactness employed in the factory’s production area is intense and awesome at once. We had to cover up anew in special disposable scrubs in every room we entered. And everything is surrounded by an immense protocol of security, before, during, and after production If even one nutrient is missing or deficient, it could have dire consequences for the babies, as has sadly been proven with vitamin-deficient inferior brands in the past. This is the crucial reason for all this rigidity. The security and accuracy is mind-boggling. To give you an idea, even after everything has been laboratory-tested by the council and quality control, there are four food chemists who double-check every ingredient before it is added to the product, and it takes about half an hour to weigh and examine each one. In normal food production, this step doesn’t take more than a minute or two. The facilities are meticulously

inspected and formula samples are analyzed by governing health and safety bodies to ensure utmost accuracy at every stage. The company is audited several times a year by a special baby-formula council and others, such as British Retail Consortium (BRC) and IFS Certification.

DID ANY INTERESTING HALACHIC COMPLICATIONS ARISE WITH THE INGREDIENTS? Many infant formulas contain fish oil, mainly as omega-3 supplements, and dextrose/matlodextrin as a food carrier. Fish and milk is halachically problematic when mixed together, and dextrose/maltodextrin is mostly derived from wheat and is thus chometz. We managed to avoid all these problems by using substitutes from a different source. Hence, the product is kitniyos.

DOES THAT MEAN THAT KEDASSIA HAD THE POWER TO CONCOCT ITS OWN RECIPE OR SUGGEST ITS OWN INGREDIENTS FOR THIS CHALAV YISRAEL FORMULA? Not at all. We could not interchange a single ingredient to something that suited us better kashrus-wise. Because their recipe is so perfect, we had no authority whatsoever to tell the company what to use. Besides being audited by higher authorities, the company has standards within their own with which they must comply. In the instance of fish oil, however, some other brands of infant formulas do use this substitute, which is how we were able to avoid the fish-dairy and chometz problem.

HOW LONG DID THE PROCESS TAKE FROM DREAM TO FRUITION? When we did our initial research, we realized that the dream for a chalav Yisrael quality infant formula has been around for decades. From when we actually embarked on the mission to make it a reality, including all the research to find the most ideal product, working out the legal and commercial aspects, and then approaching Kedassia to check out the possibility of being machshir the product, took over four years.

ARE THERE ANY OTHER KENDAMIL MEHADRIN PRODUCTS IN THE PIPELINE? We currently offer two stages of formula. Stage 1 is called Infant, which is suitable from birth to 12 months and Stage 2 is called Toddler, for ages 1 to 3. The infant formula, being the sole nutrition for a baby, comprises higher quantities of the ingredients, which would be an overdose to an older child. For this reason, we’ve done the separate packaging and recipe for toddlers. In mid-February, we’re launching a travel convenience pack, which will also include a spoon for convenience and hygiene. We’re also working on a premium range of high-quality baby cereals.

This column features a profile of a business owner who manufactures or distributes a service or product that promotes health and wellness. To be interviewed, please contact The Wellspring. The Wellspring does not endorse any product featured in this column. The Wellspring | February 2017 24

i n t e r n at i o n a l ly acclaimed doctors.

Wo r l d - c l as s ey eca r e .

Dr. Dhimiter Llambiri Optometrist | Dr. Kirk F. Kaupke Pediatric Optometrist Dr. Jennifer Chau V.T. Specialist | Dr. Tasnuva Marwan Optometrist

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envisioncare.org

Well Informed

Dedicated to Health By Chana Dunner

10 QUESTIONS FOR MR. NUSSEN SANDER FOUNDER AND DIRECTOR OF BONIM LAMOKOM BONIM LAMOKOM IN A NUTSHELL Yeshiva Bonim Lamokom is a haven for boys and young adults with Down syndrome and developmental delays. It is the first, and dare I say only, special education yeshiva within a mainstream yeshiva in Brooklyn.

WHAT MOTIVATED YOU TO LAUNCH YOUR ORGANIZATION?

Our son was stagnating in the public school system academically and developmentally, and the environment was not conducive to the positive growth we had envisioned for him. Yet, there were no other options available for him and his friends.

WHAT IS YOUR CURRENT ROLE AT BONIM LAMOKOM?

We (my wife and I) have handed the reigns of the dayto-day operation to our amazing staff. One of our main roles is to make sure our employees get paid on time, and we are consulted about any major decisions and for significant input.

WHAT IS ONE GREAT CHALLENGE YOU FACE/D IN RUNNING THE ORGANIZATION?

Initially, it was finding a host yeshiva that would give us space and kindness within their building and hearts. We were blessed to find that in Yeshiva Torah Vodaath. Once we were established, managing the finances was overwhelmingly challenging. Today, the challenge is insufficient space. Our student body is growing. When referring to our yeshiva’s growth, we never know whether we should use the word “unfortunately” or “fortunately” (for those who need it).

CAN YOU SHARE A STORY THAT STANDS OUT IN YOUR MIND?

When the yeshiva was in its infancy, we felt sorrier for the parent body than we did for ourselves, and we unwisely undercharged tuition—to the point where we found ourselves $450,000 in debt. “We” being my wife and I. We were not business entrepreneurs; we were a simple couple raising a growing family, and we had accumulated this tremendous financial burden. Our Board of Directors called a meeting for one evening. On that very night, one of our children had a medical emergency and had to be rushed to the hospital. I went with, but then left my wife and child in order to attend the meeting. There I was grilled and raked over hot coals by the Board for being too sympathetic to the yeshiva’s parents while running up such a deficit. It was a very low time in our lives.

The Wellspring | February 2017 26

CAN YOU SHARE A POSITIVE STORY THAT YOU’VE EXPERIENCED WHILE RUNNING THE ORGANIZATION?

While I was getting my hair cut at the mikvah, the mikvah yid, or shamash as he is more commonly referred to, told me a tale of woe about his nephew with Down syndrome who lived in Israel and was not getting appropriate services. We got to work, a lengthy process indeed, and the child is now boarding in New York and attending Yeshiva Bonim Lamokom. Another exhilarating story that comes to mind is about our student, David, from Queens. David used to attend a special class within a public school that had a student body of one thousand students. 998 of them were African Americans, there was one Asian student, and David was the only Jewish student—the one-thousandth lone sheep. When David joined Yeshiva Bonim Lamokom, he was literally bouncing off the walls, using foul language, and a terror to be around. Today, years later, David is the ultimate gentleman. He is calm, poised, graceful, and gracious. He speaks and behaves with the utmost manners and is a pleasure to behold.

WHAT DO YOU WISH PEOPLE WOULD KNOW ABOUT DOWN’S SYNDROME?

How much nachas these children bring to their families. How they can learn and love to learn; they are like sponges and absorb information and education. How much our staff of Yeshiva Bonim Lamokom enjoys working with these children. We sometimes kid around saying the staff should be paying us for the opportunity of having so much fun.

WHAT’S THE BEST PART OF YOUR WORK? THE TOUGHEST?

HOW DO YOU MANAGE THE STRESS THAT COMES ALONG WITH YOUR TAXING WORK?

The best, of course, is to see the boys’ joy and their parents’ appreciation of the yeshiva. The toughest is to turn away applicants, either because the child is not an appropriate match for our yeshiva, or because of lack of space.

It gets balanced by the rewards we reap. In addition, we were zocheh to hatzlachah l’ma’aleh min hatevah in finding the most amazing and devoted staff, comprised of our indefatigable principal; highly-skilled administrative staff; devoted, efficient, and professional teaching staff; and most qualified therapists.

WHAT WAS THE MOST INTERESTING REQUEST YOU’VE EVER RECEIVED ON BEHALF OF A FAMILY OR CHILD?

To host an out-of-town child with Down syndrome from the mid-west to board with our family so that he could attend Yeshiva Bonim Lamokom. We had to decline, but we found an alternate family for him.

When the yeshiva was in its infancy, we felt sorrier for the parent body than we did for ourselves, and we unwisely undercharged tuition—to the point where we found ourselves $450,000 in debt.

WHAT WAS THE BEST COMPLIMENT YOU’VE EVER RECEIVED?

That we shone a light into the lives of our talmidim and their families, and that the gates of Gan Eden will be open for us after 120. May we be zocheh to this, Amen. Shevat 5777 | The Wellspring 27

Living Well

Ask the Nutritionist By Shani Taub, CDC

In a Nutshell Are nuts good for weight loss?

I’m a true nut lover. I see nuts, especially almonds, as a highly nutritious and healthy food. I have no problem eating almonds even in their unsalted, unroasted state—my taste buds like them that much. But there’s always talk about their high fat content. This doesn’t necessarily scare me away, because I’m sure this type of fat is way better than trans fat or even saturated fat. Isn’t the fat in nuts like the sugar in fruits? If so, I’m wondering what the hype against nuts is all about and if they truly impede weight loss. With much appreciation for a most enlightening column, Nut Addict

Shani answers:

You’re right that nuts are an extremely healthy food. Besides being packed with proteins, most nuts contain nutrients that are great for the body, such as fiber, vitamin E, and Omega-3 fatty acids. However, they’re also one of the foods that can potentially slow down weight loss. Realize that I use the word “potentially,” because on the rare occasion that a highly-disciplined eater consumes only the precise number of nuts that equal to one protein, weight loss is probably not an issue. The problem, though, is that by virtue of the nut’s snack-like properties, it’s not very easy to stick to that number (on my plan it’s 12 almonds) and feel satisfied at the same time. Because it’s so easy to nibble on nuts and forget to keep track, nuts should generally be off-limits to anyone who wants to lose weight. Nuts are a trigger food—when you start eating them, it’s hard to stop. And when you’re on a weight loss program, you don’t nosh. You calculate your calories carefully and are mindful of everything you consume. Even if you do feel that you are able to eat only the amount that equals one protein and stop there, this amount doesn’t fill

The Wellspring | February 2017 28

you up the way a piece of chicken or fish does. Why would you want to waste your protein serving on a snack? I’m also a strong believer in making every meal look and feel as full as possible. When you look at your plate, you want to feel like you’re eating a large meal, and you need to chew as much as possible. Feeling deprived is a recipe for disaster when it comes to weight loss. So, if your meal can consist of a protein, a vegetable, and a carb, I’ll be the last one to tell you to throw them all into one salad. Instead, I would advise you to have a large salad with vegetables only, a nicesized protein like salmon or eggs, and a slice of bread. If you dump croutons and nuts into your salad, chances are you’ll ignore the significance of this addition, when you actually consumed your full calorie allowance in one bowl. For this reason, in my upcoming cookbook, The Secrets to Skinny Cooking by Victoria Dwek and Shani Taub, I focus on how to “stretch” food; how to make your food last longer. This is exactly the opposite of what nuts do. The recipes we’ve featured barely include nuts, which I would add only as an optional ingredient, contrary to today’s trend of nuts being

added to many salads. The point is to eat as many different foods as possible so we don’t feel deprived; adding nuts for crunch is just not worth it. As an aside, the great plus that nuts offer is that they’re a nutrient-dense food. For this reason, I always recommend them to people who are on a weight gain diet, or for mothSMOOTHING OUT THE NUT BUTTER CONFUSION ers who want to enrich their milk. (Yes, weight gain does My family has always led a rather healthy lifestyle, using spelt flour, goat milk, come up in my practice—espeand coconut oil. I always knew that peanut butter was not welcome in our house. cially when I work with young Instead, we use cashew or almond butter. However, lately I’ve been hearing children.) Nuts are the perfect mixed messages regarding this choice. While some say the alternatives to peanut food for healthy weight gain, butter are healthier, others say they’re not. Can you please clarify? as opposed to bingeing on doB. Jacob nuts. Similarly, when it comes to All nut butters are healthy, but one tablespoon only should be considered a proweight maintenance, nuts can tein, which is why I don’t recommend using them. Although almonds are generally be a great addition to the diet. a healthier nut than peanuts, nothing is wrong with natural peanut butter, when Again, though, their consumpeaten in moderation. If someone has a hard time with her selection of proteins, tion must always be kept withsuch as if she doesn’t like chicken and fish, I advise her to cook buckwheat and add in limits despite their healthy, almond butter so she at least gets her protein fill there. Otherwise, it’s not worthharmless appearance. while to waste the protein consumption on a butter, no matter which one.

THE DRIED FRUIT PARALLEL It’s interesting that the letter writer compares the fat content of nuts to the sugar content of fruits, which, by the way, must also be eaten within limits to achieve weight loss. A full-sized fresh apricot is a great source of nutrition and is highly recommended as a fruit. However, its dried counterpart should be avoided for precisely the same reason as nuts: when that juicy apricot is dried, the nutrients are condensed and it becomes a nosh—one that you can’t stop nibbling on. Instead of eating one or two dried apricots and feeling satisfied, you chomp on half a bag, without realizing that you’ve just consumed more than a day’s allowance of fruits in one sitting. So just like the sugar content in fruits is okay when you’re consuming a maximum of four a day, the fat content in nuts is okay too, if you can stop yourself when you’ve reached the day’s limit. The issue with both nuts and dried fruits, though, is that most people go way above the limit, without paying attention to the large amount of calories and sugar/ fat they’re consuming. This Tu B’shvat, make sure to keep both of these nibbling foods at bay.

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, premeasured foods and delicacies sold at supermarkets and restaurants.

Shevat 5777 | The Wellspring 29

Living Well

In Good Shape By Syma Kranz, PFC

Fitness 101: Barre That exercise is highly advantageous to the body is an indisputable fact. Among other excellent benefits, it helps with weight loss, builds muscle, improves metabolism, reduces the risk of many diseases, and enhances your mood and mental health. But you may be wondering how particular exercises score on this list—which is better for what. In this series, we take a look at the primary fitness workouts that are popular today and discuss the description, pros, and cons for each.

Workout Description Although you’re probably familiar with the regulars like cardio and kickboxing, barre is something relatively new that I’d like to introduce you to, simply because I absolutely love the workout and the results it generates. As a barre fan, I’ve found that the ballerina-like steps lead to real changes in the body, they help you gain strength, and they have a host of other benefits as well. Working with a ballet barre for a large part of the workout, participants start with a mat-based warm-up full of planks and push-ups, move on to a series of arm exercises, and continue at the bar with a lower-body section to work the thighs and glutes. The energy is contagious! Calories burned per workout: About 400-500 calories Areas targeted: Total-body workout Style: Low-impact, with high-impact results

Development Considering that the basic equipment (a ballet barre) and many of the moves are based on classic ballet positions, it’s no surprise barre was developed by a ballerina. After injuring her back, Lotte Berk, a German dancer living in London, came up with the idea to combine her dance conditioning routine with her rehabilitative therapy. She opened her first studio in 1959 in her London basement, where famous faces regularly came to lift, tuck, and curl. Lydia Bach, an American student of Berk’s, brought the workout back to the states in 1971, when she opened the first Lotte Berk Method studio in New York City. Over time, instructors began branching off to create their own variations of the workout. In fact, so many teachers eventually left the original Lotte Berk Method studio that it ended up closing its doors in 2005. To say the barre trend has heated up in the last 10 years is an understatement. Barre has morphed from a class for nimble dancer-types to become the workout of choice for fitness fiends everywhere— and studios are springing up in droves across the U.S. (and internationally). If your neighborhood doesn’t have a barre studio yet, it’s safe to assume it will soon. The Cons No Heart Challenge The cardio you’ll do in typical barre classes isn’t enough for cardiovascular health and post-exercise calorie burn. Even though you do some low-level cardio in barre, you’re only working at 40 to 50 percent of your maximum heart rate in a typical barre class, as evidenced by the fact you can often head straight to do your errands after class (without needing to shower). Possible Plateau Your body will get used to barre class, and without lifting heavier weights (barre class weights typically max out at five pounds), you can tap out your potential to get stronger. Since consistent progressive overload and challenging your body is the key to consistent progress, you’ll most likely see results for a little while, and then there’s a chance for a plateau.

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The Pros Muscle Toning The difference between barre and a regular strength-training class is that rather than performing larger, compound movements such as squats and shoulder presses, you perform tiny, one-inch increments called isometric movements. You’ll often hear, “Down an inch, up an inch,” in my barre class. If you’re used to HIIT or something intense, it may seem like you’re not working hard enough. But that’s absolutely not the case. In fact, you’re getting a killer workout because the one-inch increments are enough to fire up the muscle and make it more elastic, but not too big to tear the muscle. Weight Loss and Posture Depending on your body type and fitness level, you’ll see and feel changes in three weeks to three months. All that hard work will pay off. In addition, barre participants develop a natural youthfulness, power, and grace, and wonderful, natural posture. No Wear and Tear The barre technique is low-impact, protecting your joints by avoiding any bouncing or jumping. Each strength section of the workout is followed by a stretching section in order to create long, lean muscles without bulk. The technique works to defy gravity by tapering everything in and lifting it up. Mind-Body Connection The smaller movements in a barre class can bring a new level of awareness to the body that you don’t get in regular strength workouts. In this way, barre can improve muscular activation for frequently underused muscles by strengthening the neuromuscular (mind-body) connection. The concentration involved while taking barre allows you to block “life” out for the hour, creating the mental benefits similarly obtained by the practice of yoga. A transformed body and a clear head in just one hour—it doesn’t get much better than this. Energy! Barre classes are usually fun and exciting throughout. When I do a barre class, I can feel the energy in the room. You’re fine-tuning your body and working it with tiny, calculated moves. And you don’t need to be a dancer to join the fun.

The Program Although every barre class varies to some extent, in the basic program participants start with a mat-based warm-up full of planks and push-ups. They then move on to a series of arm exercises, and continue at the bar with a lower-body section to work the thighs and glutes. The class finishes with a series of core-focused moves at the bar or a short session on the mat.

Try It at Home! Barre classes are best done in a group setting, with the proper equipment, under the direction of a trained barre instructor. Find a barre class near you and get ready to sweat it out! As an alternative, you can use a chair in your home.

Syma Kranz, PFC, is a certified aerobics, Pilates, and Barre instructor, as well as the fitness director at Fusion Fitness in Lakewood, New Jersey. What started out as a small exercise class in her home catapulted into a popular gym that prides itself with tzanua, professional instructors and an appropriate atmosphere with lyric-free music and proper attire. Syma specializes in training women to integrate fitness into their busy lives, paying special attention to proper form and alignment and specializing in core and pelvic floor strengthening.

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Living Well

Cover Feature By Dr. Rachael Schindler

The Ten Healthiest Fruits on the Planet Anyone who knows a thing or two about healthy living understands the importance of consuming several servings of fruit on a daily basis. Readily available and bursting with flavor, these natural gifts are full to the brim with nutritious content. But like with everything else in life, some are better than others. While every fruit is good for you and infinitely better than any artificially sweetened snack, hereâ&#x20AC;&#x2122;s my list of the ten healthiest fruits on the planet. Enjoy them as they are or in the accompanying recipes on Tu Bâ&#x20AC;&#x2122;Shvat and all year round.

Rachael E. Schindler, PhD. is a triple degree psychologist, founder of The Five Towns Diet meals home delivery, in-house nutritional counselor at Life Gym in Lawrence, NY, noted lecturer and author, certified pediatric and adult nutrition counselor, certified personal trainer and celebrated group fitness instructor and Pilates master for over 25 years, practicing in Cedarhurst, Lawrence and Manhattan. She can be reached at 917-690-5097.

â&#x20AC;&#x201A; The Wellspring | February 2017 32

Pomegranate: Antioxidant, cancer-fighter In addition to their celebrated exclusive shivas haminim status, pomegranates also one of the healthiest fruits around. Not only are they nutrient-dense, but they also contain powerful plant compounds that are responsible for most of their health benefits. According to a study published in the Journal of Agricultural and Food Chemistry (2000), the antioxidant levels in pomegranate have shown to be three times higher than the levels in green tea and red wine, both of which are heralded for their antioxidant properties. Incredibly, another study published in the Journal of Agricultural and Food Chemistry in 2006 revealed that pomegranate has the power to suppress the inflammatory cell signaling in colon cancer cells. In other words, pomegranate seeds can prevent and treat certain forms of cancer! The juice of pomegranate seeds contains different types of antioxidants and bioactive ployphenols (chemicals) that have been reported to promote cardiovascular health, including healthy blood pressure levels, through several mechanisms. A study published in Phytotherapy Research found that (100%) pomegranate juice is a beneficial cardio-protective supplement for people with high blood pressure and that it lowers blood pressure naturally after just two weeks of daily intake. Loaded with fiber, vitamin C, vitamin K, potassium, and folate, arils (pomegranate seeds) or pomegranate juice are the go-to foods for women in their childbearing years, especially when keeping the capsule down becomes an issue. One serving: 1/2 cup 72 calories 3.5 grams fiber 33 mcg folate Recipe: Pomegranate Chicken with Avocado Relish Marinate chicken breasts or quarters in 2 table spoons of pomegranate concentrate and 2 tablespoons of honey. Bake or grill chicken. Approx. 1 hour before serving prepare relish: Arils of one pomegranate 1/4 cup chipped parsley and cilantro 1 avocado cubed 1 tablespoon pomegranate concentrateÂ Pinch of salt Juice and rind of one lemon One tablespoon honey 4 scallions chopped Mix relish and serve over chicken. Shevat 5777 | The Wellspringâ&#x20AC;&#x201A; 33

Living Well

Cover Feature

Papaya: Digestive aide, immune booster Christopher Columbus was known to have called papaya the “fruit of the angels”. The orange colored melon-like fruit is native to southern Mexico and Central America, but can be grown in most tropical areas. Ripe papaya is commonly used around the world to make juice or as a delicious addition to salads, salsa, or desserts. Papaya is also commonly used as a meat tenderizer, digestive enzyme, or to make chewing gum. Papaya contains a special digestive enzyme called papain, which is why it is most known to be a powerful digestive aid. Eating papaya can help prevent constipation due to its high fiber content and may be especially helpful if you eat any type of processed meat or if you overindulge. But improved digestion isn’t its only benefit. Papaya can also help the body heal wounds, reduce inflammation, purify the blood, and much more. Papaya, like other types of tropical fruit, are also high in multiple vitamins, minerals, flavonoids, and antioxidants and are used around the world to boost overall health in numerous ways. A 2011 study in the Journal of Molecular Nutrition and Food Research found that inflammatory markers decreased when test subjects were given papaya. Papaya’s biggest nutritional benefit is that it is high in vitamin C, providing 237 grams. This makes it a high antioxidant food as well as a great way to help prevent common colds or flu during the winter season. As with most orange and yellow fruits and vegetables, it also contains 184 mcg of vitamin A in the form of beta-carotene, a precursor to vitamin A commonly found in plants. Beta-carotene has been shown to help prevent mouth and lung cancer. Papaya provides 144 mcg of folate, a necessary B-vitamin for DNA formation, especially critical for expectant women. It is also high in other B vitamins such as B6 and pantothenic acid, both critical to help our bodies utilize calories efficiently. One serving: 1 small papaya 100 calories 4 grams fiber 224% DV (daily value) vitamin C 144 mcg folate The Wellspring | February 2017 34

Acai berry: Antioxidant, weight loss aide As opposed to pomegranate and papaya, which probably grace your Tu B’Shvat table for years now, acai berry may be one of the more unknown nutrition secrets in the produce world. Join the unveiling ceremony to gain tremendous benefit from this loaded little berry! You’ve probably noticed health food stores now pumping out more “acai bowls” than ever. Berries of all kinds are full of valuable anti-inflammatory nutrients in addition to vitamin C, vitamin A and dietary fiber. The acai berry is no exception. Perhaps more than any other type of fruit, acai berries have become synonymous with slowing down signs of aging and promoting good health. Some studies show that acai is even richer in protective antioxidants than cranberries, raspberries, blackberries, strawberries, or the goji berry. In addition to providing many antioxidants just like other varieties of berries do, acai berries are also believed to help control appetite hormones, increase energy, prevent heart disease and help with many metabolic functions. It’s not every day that a superfood actually tastes great too, and that’s one of the reasons that acai’s popularity has taken off. These small, deeply purple-colored berries are native to Central and South America, especially Brazil where they grow in parts of the Amazonian rain forest. Most of the benefits you’ll get from eating acai berry are due to its extremely high antioxidant content, which is why it’s said to have a high “ORAC score.” ORAC stands for Oxygen Radical Absorbance Capacity; it’s a scale that measures the antioxidant properties of foods. ORAC values are used to classify foods by how many antioxidants they contain based on weight, and acai berry is very close to the top of the list. Purple acai berries actually get their distinct color due to high concentrations of certain pigmented nutrients they contain, especially anthocyanins, which are found in many reddish-purple berry species. The concentration of antioxidants in acai is believed to be 10 times higher those in red grapes, and acai is estimated to have 10 to 30 times the amount of anthocyanins than red wine! Some experts believe that acai berry has certain appetite-suppressing abilities thanks to how it effects various hormones that control blood sugar levels and feelings of hunger, fullness, and satiety. It seems to help improve metabolic functions which help the body work better at absorbing nutrients, breaking down foods, eliminating waste and regulating the release of insulin. Some research shows that that by helping boost proper digestion and controlling the amount of insulin in the blood, acai is beneficial for curbing cravings and might be helpful in a healthy weight loss plan. It’s possible that acai facilitates with the breakdown of fats and carbohydrates and also helps lower the desire to overeat, which is a direct way to help stay at a healthy body weight. One serving: 3.5 oz. 70-80 calories 3-4 grams fiber 130% DV manganese

Lemon: Antibiotic, weight loss aide Like all of the fruits featured in this article, lemons contain unique flavonoid compounds that have antioxidant and anti-cancer properties. Of special interest in lemons have been flavonoids called flavonol glycosides, including many kaempferol-related molecules. While these flavonoids have been shown to stop cell division in many cancer cell lines, they are perhaps most interesting for their antibiotic effects. In several villages in West Africa where cholera epidemics had occurred, the inclusion of lemon juice during the main meal of the day was determined to have been protective against the contraction of cholera, a disease triggered by activity of the bacteria called Vibrio cholera. In addition to their unique phytonutrient properties, lemons and limes are an excellent source of vitamin C, which travels through the body neutralizing any free radicals with which it comes into contact in the aqueous environments in the body both inside and outside cells. Free radicals can interact with the healthy cells of the body, damaging them and their membranes, and also cause a lot of inflammation, or painful swelling, in the body. This is one of the reasons that vitamin C has been shown to be helpful for reducing some of the symptoms of osteoarthritis and rheumatoid arthritis. Of course, you probably won’t be sitting down to a lemon as you finish reading this article despite being convinced of its admirable healing properties. Instead, you can benefit from its host of health benefits by drinking all-natural lemon water or adding its juice to your favorite salad recipe. Lemon water is particularly helpful in aiding digestion. Because lemon juice’s atomic structure is similar to the digestive juices found in the stomach, it tricks the liver into producing bile, which helps keep food moving through your body and gastrointestinal tract smoothly. Lemon water also helps relieve indigestion or ease an upset stomach. Regularly sipping on lemon water can help you lose some pounds because lemons contain pectin, a type of fiber commonly found in fruits that helps you feel full longer. Recipe: Paleo Lemon Bar Crust: 2 cups almond or coconut flour 1/4 cup honey 2 eggs 1 tsp vanilla Mix and line 8x12 baking dish. Bake 10 minutes until toasty. Let cool. Filling: 6 eggs 1 cup lemon juice Zest 1-2 lemons 3/4 cup honey Pinch salt 1/2 cup coconut oil melted Heat all ingredients except coconut oil and whisk. Slowly add in coconut oil while whisking till thickens. Remove from heat and cool. Pour into crust and freeze. Cut frozen.

Noni: Joint and skin health, lowers cholesterol Here’s another fruit that may sound totally new to your ears, but don’t be hesitant to get acquainted. It’ll sure be worth it! This bumpy yellow-white fruit, which is a member of the coffee family, has earned its name as a superfruit due to its phenomenal antioxidant and anti-inflammatory properties, especially contained in its juice. Noni juice is so amazing that it’s even been labeled a wonder food. Noni is a small, evergreen tree found in the Pacific Islands, Southeast Asia, Australia and India that often grows among lava flows. Known as a folk remedy for numerous treatments, noni has been used to make dyes for clothing as well as medicine. Even today, the fruit of noni along with the leaves, flowers, stems, bark and roots are used for healing. But because more research is needed, you may not have heard of noni until now. Better late than never, because this amazing superfruit has been shown to do many amazing things. More specifically, noni is known to help with joint pain and skin conditions, and researchers are investigating it as a possible healing tonic for cancer and chronic conditions, such as cardiovascular disease and diabetes. A study was conducted of cigarette smokers, which as we know are at particularly high risk for over the top cholesterol levels. The study, which was reported in the Scientific World Journal, gave noni juice to heavy smokers daily for 30 days. The findings revealed much lower cholesterol levels and triglycerides after consuming noni and, therefore, less inflammation in the body. Noni may remind you of a mango in size and color, but it doesn’t contain the sweetness that the mango holds. The noni fruit is bitter to the tongue and really more known as a healing tonic than a refreshing juice beverage. Noni is sometimes consumed as a supplement in powder form or capsules, and it’s often consumed as a healing tonic by drinking the juice. You can juice it at home if you have a juicer, or you can purchase noni juice at a specialty health food store. If you decide to juice your own, it takes about six noni fruits to yield eight ounces of juice. By adding some fresh lemon juice or grape juice, you can create a more pleasant taste. You can also add chopped noni to your smoothie, morning yogurt or oatmeal, or cook it in your vegetables sautéed and serve it over rice. One serving: 1 T noni juice 3.5 calories 1.5 mg vitamin C 35 mcg iron

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Living Well

Cover Feature

Blueberry: Cancer-fighters, skin health, weight loss aide Natural medicine has long held that these round purple berries give long-life health benefits that far exceed their tiny size. Native to North America, blueberries are rich in proanthocyanidin, contributing to blueberry benefits that include fighting cancer, losing weight and glowing, young skin. Blueberries are also rich in vitamin C, vitamin K, manganese and other antioxidants that lead to its numerous other health benefits discussed below. One of the highest antioxidant foods in the world, one cup of blueberries provides a host of incredible nutrients like resveratrol, gallic acid, lutein, vitamins K and C, manganese, and fiber. Of all the nutritional components of the blueberry, gallic acid stands out for a couple reasons. One, most people have never heard of it, and it is definitely worthy of mention. Second, it has been thoroughly researched. Almost 6,500 peer-reviewed scientific articles reference gallic acid, so it’s safe to assume that the health claims laid out here are anything but “experimental.” Third, as the research indicates, gallic acid is a powerful antifungal/antiviral agent and is an extremely effective antioxidant. This combination makes gallic acid-rich foods like blueberries a natural medicine powerhouse not to be reckoned with! And being low in calories, low on the glycemic index and high in fiber, everyone has at least three reasons to eat blueberries to lose weight! According to the Mayo Clinic: Because low glycemic index foods are absorbed more slowly, they stay in your digestive tract longer. This is why these foods are sometimes called slow carbs. These foods may help control appetite and delay hunger cues, which can help with weight management. Balanced blood sugar also can help reduce the risk of insulin resistance. One serving: 1 cup 85 calories 36% DV vitamin K 17% DV fiber Recipe: Blueberry Paleo Muffins 200 grams fine almond flour (about 2 cups) 1/2 teaspoon baking soda 1/8 teaspoon salt 3 eggs 1/4 cup honey 2 tablespoons coconut oil, melted 1 tablespoon lemon juice 1 teaspoon organic vanilla extract 1 cup fresh blueberries Preheat oven to 325 degrees and grease or line muffin tin. Combine dry ingredients in large bowl. Combine wet ingredients in medium bowl. Stir wet ingredients into dry ingredients, then fold in blueberries. Using a large scoop, fill muffin cups ¾ full. Bake for 20 - 25 minutes, until golden brown and toothpick inserted in center comes out clean. Cool on wire rack.

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Pineapple: Indigestion, natural allergy cure, immunity Pineapple is a delicious tasting, nutrient-dense tropical fruit that provides a ton of health benefits, yet it’s still low in overall calories. It is used widely around the world as a natural remedy to treat everything from indigestion to being used as a natural allergy cure. The benefits of pineapple are due to its high supply of vitamin C, vitamin B1, potassium and manganese, in addition to other special antioxidants that help prevent disease formation. What most people don’t realize about this tasty fruit is that it’s infinitely more useful to humans than just a garnish for tropical drinks. Pineapple supports heart health because of its fiber, potassium and vitamin C content. One study found that one of the benefits of pineapple juice if that it has cardio-protective abilities, as seen in studies done on rats. The study concluded that pineapple juice can reduce the risk of coronary heart disease and can help establish digestion and absorption. High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones. Another one of the benefits of pineapple is that it helps improve your mood and helps fight depression and anxiety. Pineapple is a good source of the amino acid tryptophan, which is used by the body to produce enough serotonin, one of our main “happy hormones.” Consuming enough of this amino acid, in addition to other nutrients like B vitamins, is important to support your neurological system, for energy, and for the production of good mood hormones. The secret to the super healing power of pineapple comes from a protein-digesting enzyme called bromelain. In fact, pineapple is one of the richest sources of bromelain in the world. But you won’t get the needed bromelain by upping your intake of pineapple; the bromelain you want the most is in the inedible stem of the plant, so taking a bromelain supplement is necessary to achieve the best results. Bromelain supplements are made using the extract taken from pineapple. One serving: 1 cup 82 calories 131% DV vitamin C 30 mcg folate

Grapefruit: Weight loss, immunity, diabetes fighter With 1 medium-sized grapefruit being loaded with over 80 nutrients, including vitamins C and A, pantothenic acid, copper, and fiber, this a truly nutrient-dense fruit. New research is revealing that consuming grapefruit benefits weight loss in a a major way. The key may be an enzyme called AMP-activated protein kinase (AMPK) that is found in grapefruit. AMPK’s helps your body utilize sugar, which results in boosting the metabolism and leads to weight loss. AMPK is generally activated during exercise to help muscles use stored sugar and fat for energy. But, AMPK can also be activated by foods like grapefruit which are high in nootkatone, which activates fat-burning enzymes. Nootkatone, a component found in grapefruit, has been shown to significantly increase fat-burning (AMPK) activity. Indeed, in a study observing 91 obese subjects over a period of 12 weeks, those who ate half a fresh grapefruit before meals lost 2.9 pounds more weight than those who didn’t (Journal of Medicinal Food, 2006). Being rich in vitamin C, you’ll be hard-pressed to find someone who doesn’t agree that eating grapefruit is a healthy way to start your day. The red and pink varieties are especially packed with bioflavonoids and provide you with an extra immunity boost! But did you know that Nigerian herbalists have been using an alcohol decoction of grapefruit seed to treat anemia and diabetes for centuries? The Nigerian Quarterly of Hospital Medicine published the first ever evaluation of this practice in 2008 and discovered that African folklore has deep roots in evidenced-based science. In addition to proving that oral treatments of methanol seed extract of Citrus paradisi Macfad (MECP) resulted in significant reductions in triglycerides and total cholesterol, the research revealed that fasting plasma glucose levels were reduced at levels comparable to metaformin (a commonly prescribed diabetes drug). One serving: 1 grapefruit 52 calories 59% DV vitamin C Recipe: Arugula Beet Avocado Grapefruit Salad Serves 4 1 lb baby arugula 1 large grapefruit segments only no skin 1 -2 avocado diced 4 beets cooked diced 1 head of fennel sliced thin 1/4 cup almond slivers Later all ingredients over arugula. Dress with lemon juice, 1-2 tbsp olive oil, salt , pepper, one dash of tarragon and a squirt of honey.

Gooseberry: Anti-aging, eye health, stress buster The Indian gooseberry is produced on small deciduous trees and bushes from the Euphorbiaceae family, which are known for producing thorny branches. The fruit of this superfood are small, round and light green with six vertical stripes down each fruit. The taste is strong, rough and sharp and is generally eaten with salt in India, where it is a native species. Gooseberry is low in calories and is made up of over 80% water. It is an unrivaled source of vitamin C, containing 600mg per 100 grams in an easily absorbable form. It also contains protein, fiber, phosphorous, iron, carotene and vitamin B complex, according to the Indian Council of Medical Research. This natural fruit also contains the incredible gallic acid (described above). the Indian gooseberry has a wide range of uses in natural Ayurvedic health practices. Goosberry is a must for healthy eyes and has been found to be an excellent remedy for conjunctivitis, may improve nearsightedness and the risk of cataracts. It also reduces intra-ocular tension and pressure, a known cause of glaucoma. As an anti-inflammatory, this fruit can help reduce inflammation in painful arthritic joints. It has been used for centuries to treat fever and the extracts of the gooseberry have been used to counter stress.

Blood Orange You surely know that oranges are a great source of vitamin C and other excellent nutrients. Now it’s time to get to know its even healthier cousin: the blood orange. Blood oranges are less acidic than regular oranges and their flavor and aroma are faintly reminiscent of raspberries. Providing almost identical benefits to the regular orange, the blood orange also contains a very unique antioxidant called anthocyanin, which provides the pigment for its deep red color. Found in many red fruits and vegetables including blueberries and red potatoes, anthocyanin is the #1 fighter your immune system needs to get you through the winter safe and sound. If you’re looking for ways to prevent cancer through your diet, take note: A large body of evidence suggests that anthocyanins may provide protection against cancer. Like all citrus fruits, blood oranges are high in vitamin C. One medium blood orange will provide you with over 100 percent of your daily vitamin C needs. Vitamin C is another important antioxidant that is a key nutrient for helping to heal and repair damaged tissues throughout the body. Blood oranges are also a good source of folate, also known as vitamin B9, which is essential to the early development of a child. Whole blood oranges are also a great source of fiber, with 3 grams of fiber per medium orange. That’s 12 percent of your daily recommended intake! Fiber helps prevent constipation and maintain the health of your gastrointestinal system in general; it is key in preventing colon cancer. One serving: 1 medium blood orange 80 calories 40 mcg folate. Shevat 5777 | The Wellspring 37

ISSUE 13 FEBRUARY 2017 SHEVAT 5777

Feast of Fruits You won't believe what's hiding inside these beauties!

EAT WELL: DON'T STAY AWAY FROM SWEET POTATOES

Eat Well

Recipes

Dear Cooks,

You’d think that Tu B’Shvat would be an easy one for a recipe developer whose focus is nutrition and good taste. I wonder how true that is. Although there’s no dearth of healthy fruit-based recipes out there, it’s hard to come up with something novel and exciting when fruit is just so good as is. Most kitchens nowadays are stocked with fruits and vegetables, and because fruits can be enjoyed in their original state (my favorite), we usually don’t bother recreating them into something more elaborate. Why spend time and energy concocting orange-based chicken recipes when a simple sliced orange is just bursting with flavor and waiting to be enjoyed? Come Tu B’Shvat, though, and you want to prepare that festive fruit-based meal for your family, right? So here are some ideas that can enhance your Friday night meal this week, and all year long, when you’re in the mood of the delicious flavor and nutrition fruit has to offer. Enjoy the fruits of your work. To a fruitful season, -Levia

I’ve established a kind of tradition in our family where every course I serve for dinner on Tu B’Shvat contains one or more of the shivas haminim. On a weekday night (like last year), there’s barley in the soup, honey in the salad dressing, and pomegranates in the dessert. This year, being that this special day is on Shabbos, even chittah- challah, will be included in what I’d otherwise try to keep a wheat-free meal!

SHIFFY FRIEDMAN, CNWC Dried fruit is commonly mistaken for a “health food” because it’s a fruit. However, it is extremely high in sugar, even if the sugars are natural. A good portion is 2 oz.

NUTRITIONIST TANYA ROSEN Finally a yom tov that is not accompanied by temptation, except for a dried fruit or nut binge. Because the assortments of fruits are usually plentiful on Tu B’Shvat, if you know you’ll be at risk of consuming more than your daily allowance, fill your plate first and don’t return for seconds. Eating grapes out of a bowl can suddenly have you staring at an empty bowl, wondering where all of nature’s candy disappeared to.

LIBA SOLOMON, CNWC Shevat 5777 | The Wellspring 41

the blue one

Eat Well

Recipes By Levia Joseph Styling & Photography By Malky Levine

Fruit-filled Chicken Roll-ups

You’ve done the pastrami in the chicken, the veggies in the chicken; now it’s time for fruits in the chicken. Prepare this once and you’ll come back for this recipe again and again. The kids will love the sweet surprise. 6 thin slices of chicken breast salt, pepper, and mustard powder for sprinkling 1/2 cup apricot jam 1/2 cup cranberry/plum jam 1/4 cup apple cider vinegar 1 cup quinoa

2 cups water 2 garlic cloves, minced 1 cup dried cranberries 1 cup dried apricots 1/2 orange, squeezed 1/2 cup chicken broth lemon zest from half a lemon

Spread chicken slices on a parchment paper. Sprinkle with salt, pepper, and mustard powder. Combine apricot jam, cranberry jam, and apple cider vinegar. Smear a layer of the jam on the chicken. Set aside the remaining mixture. Preheat oven to 350˚. Add quinoa, water, minced garlic, and cranberries to a pot, and bring to a boil. Chop half a cup of dried apricots and add to the pot. Cook for 15 minutes on medium heat until water is absorbed. Spread a thin layer of cooked quinoa on the chicken then roll it deli-roll style. Place all chicken rolls in a lined pan. Squeeze half an orange over the chicken. Add lemon zest and chicken broth to the pan. Scatter half a cup of dried apricots and craisins. Bake uncovered for 30 minutes and then covered for an additional 45 minutes. Let it cool for a few minutes and pour remaining jam mixture over the chicken when serving. Optional: garnish with roasted sliced almonds.

NUTRITION NUGGET This reminds me of my mother’s Sephardic recipe. Instead of sugary jams she would use 1/3 cup honey, 1/2 cup prunes, one diced apple, and substitute the craisins for raisins. It will glaze and have the same sweet taste without all the sugar. --Dr. Rachael Schindler Shevat 5777 | The Wellspring 43

T O R Y

Eat Well

Recipes

Marinated Skirt Steak Salad with Caramelized Pears & Pecans

This provides a beautiful, fruity sensation for your main course on Friday night, or during the week. Bursting with winter fruit flavor and healthful ingredients, you get everything in one dish. 4 slices skirt steak 3 pears, cut into chunks 3/4 cup pecans

1/2 cup pomegranate arils 2 Tbsp olive oil 3 Tbsp maple syrup

juice of 1/2 lemon Romaine lettuce, arugula or greens of your choice

Marinade: 2 cloves garlic, minced 3 Tbsp olive oil

2 Tbsp balsamic vinegar juice of half a lemon

1 tsp black pepper 1/2 tsp cumin

Dressing: 1/2 cup olive oil 1/4 cup red wine vinegar

2 Tbsp maple syrup 1 tsp mustard

dash of salt and pepper

Combine all ingredients for the marinade. Pour over the skirt steak and marinate for at least 3 hours (overnight is ideal). Heat 1 Tbsp olive oil in a pan. Add pears and let them sear a few minutes. Add maple syrup, pecans, and lemon juice, and cook approximately 8-10 minutes on medium-low flame. Add some olive oil if it gets very dry. Heat a skillet for 5 minutes until smoking hot. Add 1 Tbsp olive oil. Remove steaks from marinade and pat dry. Sprinkle with fresh ground black pepper and add to pan. Sear for A delicious dish! For a healthier 3-4 minutes on each side. Cool for 5 minutes alternative, switch the maple syrup for before slicing. raw honey. This will give you extra B For the dressing, combine all ingredients and vitamins as well as the antibacterial mix well. and antimicrobial properties of honey, Slice skirt steak and serve on a bed of which soothes and coats the internal greens. Add caramelized pears and pecans, linings of the stomach and intestines. and sprinkle pomegranate arils. Maple syrup acts more like a simple sugar and may cause digestive and/or inflame sugar issues. --Dr. Rachael Schindler

NUTRITION NUGGET

Shevat 5777 | The Wellspringâ&#x20AC;&#x201A; 45

C L A S S I C

R E B O R N

Eat Well

Recipes

Medjool Date Treats with Homemade Hazelnut Cream

Imagine enjoying chocolatey goodness and knowing there’s a bomb of nutrition at the core. It’s here! 20 Medjool dates 10 oz. roasted hazelnuts

2 tsp honey splash of vanilla extract

3 oz. blanched almonds 5 oz. dark chocolate

Remove the skin from the hazelnuts and add to a food processor. Process the nuts until they turn into a smooth, shiny butter (approximately 4-5 minutes). Add a splash of vanilla extract and 2 tsp honey. Process another minute and the mixture will thicken to a cream. Remove 2 Tbsp of the mixture and set aside. Cut into the dates and remove the pits. Insert a spoonful of hazelnut cream and an almond in the center of each date, then close it up. Melt 5 oz. chocolate together with the 2 Tbsp hazelnut cream. Cover the stuffed dates with chocolate and place an almond on top of each one. Optional: Once the dates are dry, drizzle with chocolate.

NUTRITION NUGGET A delicious treat! For a healthier version, switch the dark chocolate to cacao nibs or 5 oz. baking chocolate melted with a spoon of coconut oil, honey, and a dash of salt for an additional nutritional boost and amazing taste without the added sugar! --Dr. Rachael Schindler

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Eat Well

Nutrition Tidbits in the News By Liba Solomon, CNWC

THE PEANUT ALLERGY STORY Major new guidelines may shock you If you have a child with peanut allergies, you know how frightening it can be when your child comes into contact with that potentially dangerous substance. But, incredibly, the latest guidelines issued by the National Institute of Allergy and Infectious Diseases (NIAID), which were published in January of 2017, call for introducing peanuts early into the diets of infants in order to reduce the risk of developing the allergy. “Peanut allergy has literally become an epidemic in recent years, and now we have a clear road map to prevent many cases moving forward,” says allergist Dr. Stephen Tilles, president of the American College of Allergy, Asthma and Immunology. Having increased fivefold over the past few years, the allergy that had many parents and caretakers keep peanuts out of the child’s reach has now turned peanuts into one of the important foods that experts suggest be introduced to infants, especially those at a high risk of developing the allergy. The infants who fall into this category are those who also have severe eczema and/or an egg allergy. According to the new guidelines, these children should be introduced to peanutcontaining foods as early as age 4–6 months if they have already started solid foods, after consulting with a specialist to determine if it is safe to do so. The specialist may perform peanut allergy testing and try to feed the child peanut for the first time in his office in order to ensure that the process goes smoothly. And if your child has no eczema or other allergies, no evaluation is necessary. Simply add some peanut butter to the mashed bananas to help prevent future development of the tough allergy.

IS CHILI PEPPER YOUR DEFINITION OF A TREAT? Good news for you here If you’re one of those who enjoy eating chili peppers, science has some good news for you: Eating hot chili peppers may help you live longer! A new study, published in PLOS ONE, found that consumption of hot red chili peppers was associated with a 13 percent lower risk of death. The research is observational, so no cause and effect relationship can be established. Still, the authors say the study strengthens the growing body of evidence that spicy food may have protective health properties that can lead to a longer life. For the study, researchers at the Larner College of Medicine at the University of Vermont analyzed data on more than 16,000 Americans using the National Health and Nutritional Examination Survey (NHANES). Participants were followed for an average of 18.9 years. Though the mechanism by which chili peppers could help delay death is not well understood, there are some theories. Previous, mostly experimental, research has suggested that spices and their bioactive ingredient—capsaicin—have anti-obesity, antioxidant, anti-inflammation, and anti-cancer properties, which also supports the results of a similar study conducted in China that found that regular consumption of spicy food is associated with a lower risk of death. The authors say capsaicin also possesses antimicrobial properties that “may indirectly affect the host by altering the gut microbiota.” So keep chomping on those eye-watering goodies, if you can!

MISCONCEPTION: Coconut oil is a healthy alternative to olive oil. TRUTH: Olive oil is the way to go. A meta-analysis (a study that evaluates and makes conclusion based on a body of available studies) published in Nutrition Reviews concludes that coconut oil, which is mostly saturated fat, raises total cholesterol and LDL and that unsaturated oils are better for your health. So have a little coconut oil here and there, but stick to heart-protective olive oil as the healthier choice. The Wellspring | February 2017 48

IS YOUR FAVORITE RESTAURANT SAFE? A new push to rate eateries with visible rankings For those who’ve been negatively affected by food poisoning and other effects of unsanitary conditions present at many eateries, knowing what goes on in the restaurant’s kitchen takes on a more urgent meaning. The repercussions of being exposed to contaminated food, such as food containing the bacteria E. coli, can be gut-wrenching, at best, and fatal, at worst. For this reason, many people, especially those with a history of food poisoning at eateries, have joined together to push a new restaurant rating system that allows for more transparency. The system they’re proposing suggests the use of emojis to let customers know the exact condition of the kitchen, all holds barred. As opposed to the alphabet rating, this new system, they claim, will be easily understood by everyone, exclaiming in clear, block letters whether the conditions are “excellent,” “good,” “okay,” or “needs to improve,” accompanied by an appropriate facial expression. Plus, only 50% of restaurants in every zip code can receive the “excellent” ranking, which gives the ratings a curve and encourages competition among eateries. So now the smiley face has taken on another important role in your life!

A UNIQUE VEGGIE-EATING MOTIVATION Can money do the job? Getting our kids (and ourselves) to eat more fruits and vegetables is a lifelong endeavor. Here’s how researchers achieved this goal in one community using a unique and exciting medium. The study, conducted by a team from University of Michigan, found that low-income families were more likely to use their federal food assistance on nutritious food after learning that their dollars can be doubled for more fruits and vegetables. The study was based on surveys from 177 participants enrolled in the federal Supplemental Nutrition Assistance Program (or SNAP, formerly the Food Stamp Program) who were approached in a waiting room of a clinic in a low income, diverse area of southeast Michigan. While waiting for appointments, study participants received a brief explanation of a statewide incentive program called Double Up Food Bucks, which increases low-income shoppers' purchasing power for fruits and vegetables while supporting local growers. This brief interaction prompted increased fruit and vegetable consumption and led to an almost fourfold increase in program use among families, according to the findings published in the American Journal of Preventive Medicine. “Diet-related disease is disproportionately concentrated in low-income communities where fruit and vegetable consumption is far below guidelines. Unfortunately, healthy food is often more expensive than calorie-rich, nutrient-poor junk food,” says lead author Alicia Cohen, M.D., M.Sc., clinical lecturer in the University of Michigan Department of Family Medicine and research fellow at the VA Ann Arbor Healthcare System. “Dozens of states now have incentives to encourage healthy eating, but many eligible families do not take advantage of these programs,” she says. “We found that lack of awareness was a major reason for underuse. We heard over and over again, ‘If I had known about this program before, I would have used it a long time ago.’ ” Double Up, run by national nonprofit Fair Food Network, is now available at more than 200 farmers markets, grocery stores, and other retail outlets across Michigan. Up to $20 in SNAP funds spent per market visit are matched with free Double Up Food Bucks that can be used to purchase fresh, locally grown fruits and vegetables. Participants also received handouts, a map highlighting participating market locations and hours, and an extra $10 voucher for their first market visit. Three months after the brief waiting room intervention, there was a nearly fourfold increase in Double Up program use among study participants. Before the study, 57 percent of participants reported shopping at a farmers market within the last year, however only 18 percent had used Double Up. By the end of the season, 69 percent of participants reported using Double Up at least once, and 34 percent had used it three or more times. Fruit and vegetable consumption increased among study participants by almost two-thirds of a serving per day—with the greatest increases among those who used Double Up the most. As the study suggests, using incentives to increase healthy eating habits sure has its merits.

Shevat 5777 | The Wellspring 49

Eat Well

Nutrition Facts in a Shell By Devorah Isaacson

Here’s the place to check out nutrition labels for the nutrition-laden produce that come in their natural peels-- just so you know what wholesome goodness you’re feeding your family and yourself!

This Month:

Sweet Potato

If you’re one of those who try to stay away from sweet potatoes for fear that they’ll do more harm than good (think waistline), this article is for you. Not only are sweet potatoes delicious, inexpensive, and readily available, but they’re one of the only “starches” that can make it into your dinner plate without being processed in any form. Because you can purchase them in their natural state, you know exactly what’s in them—if you read on.

Principle

Nutrition Value

Percentage of RDA

Energy

86 Kcal

Carbohydrates

20.12 g

15.5%

Protein

1.6 g

Total Fat

0.05 g

<0.5%

Cholesterol

0 mg

Dietary Fiber

3 g

Folates

11 µg

Niacin

0.557 mg

3.5%

Pantothenic Acid

0.80 mg

16%

Pyridoxine

0.209 mg

15%

Riboflavin

0.61 mg

5.5%

Thiamin

0.078 mg

6.5%

Vitamin C

2.4 mg

Vitamin A

14187 IU

473%

Vitamin E

0.26 mg

Vitamin K

1.8 µg

1.5%

Sodium

55 mg

3.5%

Potassium

337 mg

Calcium

30 mg

Iron

0.61 mg

7.5%

Magnesium

25 mg

Manganese

0.258 mg

11%

Phosphorus

47 mg

Zinc

0.30 mg

Carotene-B

8509 µg

Carotene-A

7 µg

Crypto-xanthin-B

0 µg

Vitamins

Electrolytes

Minerals

Phyto-nutrients

The Wellspring | February 2017 50

For starters, sweet potatoes are way more nutritious and have a lower glycemic index than white potatoes. They’re stocked with vitamin B6, which helps reduce the chemical homocysteine, which is linked with degenerative diseases and heart attacks. They’re also a great source of vitamin C, which is oh-so-important in helping ward off cold and flu viruses (is that why it’s a winter vegetable?). Vitamin C also plays a crucial role in bone and tooth formation, digestion, and blood cell formation. And in addition to helping accelerate wound healing, it also produces collagen, which helps maintain your skin’s youthful elasticity, and it helps us cope with stress. Sweet potatoes are also rich in iron; vitamin D, which boosts your energy; and magnesium, the relaxation and anti-stress mineral. Having a hard day? Get those sweet potatoes cooking! And, keep in mind that although sweet potatoes are naturally sweet tasting, which is why they throw so many people off, their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spiked linked to fatigue and weight gain.

In Your Plate!

• Sweet potato fries are a great side dish or addition to your salad. Simply peel the potatoes and cut them into wedges or strips, drizzle with olive oil or spray oil, sprinkle with salt, pepper, thyme, Cajun, and the spices you love, and bake them in a single layer at 425° for about 20 minutes on each side. • If you prefer your fries sweet, add 1 teaspoon cinnamon and 1 tablespoon honey to the oil and bake as above. • Every winter day is sweet potato soup day! This vegetable goes great with butternut squash, carrots, sautéed onions, and water. The prefect hearty soup you’re craving as you’re pushing through the snow. (Limit your other starches at dinner, though, because this is a starchier alternative to a vegetable soup.) • If you’re in the mood of being creative in the kitchen, wash some round sweet potatoes well, bake them until soft, and scoop out the flesh. Mash the sweet potato well, add spices to your taste, and return to the shells, sprinkling cheese on top—if you want a dairy dish, and add parsley for some color. Bake until the top is golden.

Fun in the Kitchen! Spicy Sweet Potato Patties Try this for a boost of nutrition and flavor in your dinner plate. In a food processor, grate 1 onion and 3 sweet potatoes. Then add salt, pepper, and any other spices you’d add to your potato kugel. Whip up 3 eggs and add to the batter. Using spray oil, fry the mixture by the spoonful, cooking each side until very golden.

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Deliciously Crispy sliced thinner for a crispier chip Nutritious and Healthy flavors from quinoa to chia, flowing with nutrients Always Tasty perfect complement to salsa, hummus, and more

PROMOTION

IN THE KNOW Haven’t Tried One Yet? Yogurt in a bar—can you think of anything more genius than that? With a protein content that tops the chart, it’s hard to find a more fun nutritious breakfast on the market. Made of the healthiest and creamiest yogurt on the market, Greek yogurt, this bar has one caveat: it can get addictive. The combination of handy yogurt and always-appreciated chocolate appeals to taste buds of every age and stage.

Reach Your Goal—Now in Three More Locations! Nutritionist Tanya Rosen is not a new name on the weight loss scene. Renowned for its incredible success in helping thousands of men, women, and children in Flatbush, Boro Park, Monsey, Williamsburg, and Lakewood, Tanya’s doable and effective weight loss program is now coming to three new communities—due to popular demand. Tanya’s new branches in Monroe, Crown Heights, and the Five Towns, are now open to give your weight loss journey a personal, fun touch. Call 1-844-Tanya-DIET to schedule the appointment you’ve been postponing for too long and join the masses of happy dieters.

Treat Them Right In search of that perfect snack to give your kids when they’re asking for “nosh” again? You don’t want to fill them up with sugar, but you don’t want to deprive them either and have them eat only fresh fruits and veggies all the time. With mothers like you in mind, Trufruit created that perfect treat. After months of long research and trials, Trufruit has been successful in formulating the perfect recipe that will make both you and your child happy—a 100% fruit-based snack that is fun to eat and available in several delicious flavors like strawberry and blueberry. Give them the real things. Oh, and adults love them too!

The Expert Is In! Tired of running around town— first for the perfect prescription and then the perfect eyeglasses? Finally, you can get all your eye care services met under one roof. You can now benefit from the Lens Center’s latest renowned initiative on behalf of the community—the recruitment of a top expert in the optometry field, Dr. Moskowitz. Highly skilled and with many years of experience to boot, Dr. Moskowitz is the one you can trust with one of your most valuable senses, and it’s no secret that the Lens Center team will help you obtain that perfect pair of glasses that fit properly, look great, and do the job.

A Breath of Genuine Air Something is wrong but you just can’t detect the source of the problem. Whether it’s a concentration issue in a child, non-stop coughing, lots of colds and headaches, or any other physical symptoms that concern you, the root of the problem may be the air that you and your family are inhaling around the clock—not the pollution in the street, but toxic air in your very own home. The only way you can ensure that the air in your home is genuinely pure and healthy is to test its toxic levels. And if you’re painting or scraping your home, this service is vital. Don’t hesitate to reach out to Genuine Air at 718-635-1306 for a consultation that can save the lives of your family and your future children

Time for Leben Again And fill up on good stuff It’s hard to find a former child for whom the word Leben does not conjure up childhood memories. After all, there aren’t many go-to foods that are as delicious, easy to eat, and filling as this dairy treat. Despite it all, Leben remained a kid food, one whose not-so-nutritious content didn’t appeal to the adult conscience. That is, until this month. With Mehadrin’s introduction of Light Leben, it’s time for Leben once again! Ever the forward thinkers, they’ve put the quick and easy treat or meal through a nutrition process—it contains 1/2 the fat, 1/3 fewer calories than regular chocolate Leben, with the same great taste. Get those straws out! Shevat 5777 | The Wellspring 53

Living Well

Health Profile By Esther Steinmetz

In this fun column, The Wellspring readers will become acquainted with a fellow reader’s health profile, getting a glimpse into the role that health and wellness play in her everyday life and the tidbits of advice that Chana Roness, nutritional counselor at the popular Nutrition by Tanya offers for improved quality of life.

DEVORAH M.

Age: 56 Your metabolism slows down by 15 percent after the age of 30 and then another 15 percent after the age of 40! Location: Lakewood, New Jersey Weight: 158 lbs. Height: 5’6” Married Kids: 7 Occupation: Secretary at a doctor’s office You obviously sit all day so make sure to take the stairs when you can, or even do some of your work standing! Favorite health food: Kiwis Kiwis are a great fruit and you can even do 2 for 1 as they are small. Favorite junk food: Rum balls Tanya's daughter, Shayna, actually invented a healthy version of rum balls: Melt dark chocolate mixed with Truvia into a mold, and add rum extract to it. Enjoy in moderation! Favorite exercise: Treadmill Favorite nutritious dish: Broccoli soup This is a great option. Just make sure not to add oil or margarine or starchy additions like potatoes, etc. My usual bedtime: 12:00 AM. My usual wake-up time: 7:00 AM. My biggest meal on a usual day: Dinner. I’m out all day so that’s when I get to relax and enjoy my meal. The soups I usually make: Broccoli, of course! My husband likes mushroom barley soup, so I do that, too. My usual dinner menu: Soup or salad, protein with starch (sometimes steamed veggies), fruit or a slice of cake (Shabbos leftovers).

The Wellspring | February 2017 54

My weight loss saga: As a young woman, I was very slender and never paid attention to what went into my mouth. I was also very active with the little kids around. However, for the past two decades, I’ve found that the weight has started sticking to me, and I’m always up and down, playing around with 10 pounds. Due to a slower metabolism and less physical activity, this is a very popular phenomenon. However, your stage in life also has plusses for weight loss, such as more peace of mind during meals and the ability to prepare more healthful foods that don't necessarily appeal to kids. Greatest weight loss challenge: Getting back to a healthy weight and staying there. Also, on Shabbos, when the kids are around, we end up having too much good food lying around, and the temptation is that much greater then. If certain foods tempt you too much, don’t buy them. It’s simply not worth the risk, and nobody will notice. And, you can keep reminding yourself how short-lived the excitement of eating these foods is. The time of year when I find it hardest to watch my weight: During the summer, when I take a break from work and I have plenty of time on my hands. The extent I’ve gone to implement a healthy lifestyle in my home: The kids are baruch Hashem all married or in yeshivah/seminary, so it’s just me and my husband trying to eat healthy, with some junk in the pantry for when the grandkids come. What I do in my downtime: Chat with friends or my kids on the phone. One place I would love to visit: California (I have some family there). My weight/lifestyle goals: To lose 15 pounds and stay there. Maintenance is hard work. Yes, you will forever have to be careful with what you eat, but you definitely get to eat more. How I would treat myself if I get there: Maybe a new sheitel? I love that idea! This is a perfect example of a non-food reward. When we reward ourselves with food, we're essentially missing the essence of a healthy diet, in which food is used to serve a purpose of nourishment.

Chana Roness is a nutrition counselor at Nutrition by Tanya which has locations in Boro Park, Flatbush Williamsburg, Monsey, Lakewood, Five Towns, Monroe and Crown Heights. To be interviewed for this column (anonymously) please send your contact information to info@wellspringmagazine.com.

Shevat 5777 | The Wellspring 55

Living Well

In Session By Batsheva Fine

TRACKING A VISION THERAPY EXPERIENCE WOULD ELI EVER LEARN TO LOOK INTO THE GEMARA?

ELI AG E 9 G RA D E 5

father about the matter. I’m not the kind of rebbi who waits until PTA to discuss such matters with the parent, because I truly want every student to thrive in my class. Every day that issues like these go unaddressed, the child suffers a bit more and his self-esteem can plummet downward(2). Although Eli is doing well socially at this point, I am concerned about his future, when reading from inside the text becomes an even more prominent part of the classroom routine.

Father: Rebbi: In the few weeks that I’ve gotten to know Eli, I already see that text-centered learning is not his strength. He definitely has stronger qualifications when it comes to other parts of the lesson, such as when we have a discussion based on the Gemara or when he doesn’t have to quote from the text. When I ask something like, “What does the Gemara say?” his answers are always brilliant and on the mark(1). His ability to explain a concept is remarkable, almost above average. When I ask him to read or look in to the text, however, it’s as if he becomes a different child, and it’s affecting his grades. He simply has a hard time saying the words clearly. When I tell the class to follow along, with their eyes on the passage, his eyes will be anywhere other than the text within a minute. Last week, I gave the class their first Gemara test. For the oral part, Eli knew every answer. In the multiple choice section, where he had to circle the correct answer, he got every answer right. In the long-answer section, though, his handwriting was barely legible. And, he handed in his test last. Something doesn’t add up here. Now that we're deep into the new school year, I think it’s time to call his The Wellspring | February 2017 56

When Rabbi Gottlieb called me the other day, I wasn’t very surprised. Over the past few months, my wife, Chani, and I picked up on something in our Eli that we couldn’t put a finger on. In today’s world, the first thing parents suspect when things are out of the norm is ADHD, but our son definitely has a good attention span. He’s the kid who sits at the Shabbos table and listens to my stories from beginning to end. When Chaim, our older son, distributes the zemiros booklets before we start to sing, I can see Eli getting a bit restless. When I observe him, I see that he never looks inside. And when it comes to bentching, he sings beautifully with his younger brother, but he doesn’t follow in the bentcher. On Shabbos, when we say Tehillim, it takes him a while to complete each kapitel(3), and his speed is surprisingly slow. Because I see how frustrated he gets with reading texts, I’ve basically stopped farhering him from inside. I ask him comprehension questions on the Gemara, which he answers beautifully. Chani and I are constantly reminding him to look in, asking things like, “Why are you looking out of the bentcher?” but now we’re realizing that there might be an issue here. Especially because Eli is a generally obedient

child, we’re starting to understand that it’s not because he doesn’t wants to listen(4). There must be something more that we don’t yet know. In his phone call, the rebbi mentioned that there might be a vision issue. I found that strange, especially because Eli doesn’t even wear glasses. And can it be that the problem only developed later? I remember him loving to read the alef-beis from inside in his younger years(5). But the rebbi explained that he’d had a student last year with a similar problem and vision therapy turned out to be the solution. He may be on to something. Right after our conversation, Chani got to work with the research. She scheduled an appointment for next Tuesday with a doctor who’s supposed to be an expert in the field.

Dr. Dhimiter Llambiri: When Eli’s parents described their child’s behavior at our consultation, it didn’t take much for me to think in the direction of a binocular vision disorder, more specifically a tracking issue(6). Typically, the child is first assessed in a regular eye exam to rule out any concerns relating to his vision or ocular health. If there is a concern for any reading issues based on the primary eye care exam, parents are advised to schedule a Binocular Vision exam. In such cases, one of the tests I administer is the DEM (developmental eye movement) test, which checks for tracking problems. For the first section of the test, the patient is told to read a column of numbers in sequence. As he reads, we check for speed, as well as mistakes. If the patient skips one of the numbers and moves on to the next one, that’s a red flag. In the second part, which is more difficult, the numbers are scattered around the page, not in any sequence. This time, the patient’s task is to read

each number in the order that it appears on the page, first reading all numbers on the first line and then moving on to the second line and so on. In this task, the patient could very easily go up and down, not repeating the numbers in the order they appear, if he has a hard time with eye tracking. In this part, too, I record how long it takes for the child to complete the task. If it takes too long based on his age level, even if made no mistakes, I also suspect a vision issue. In Eli’s case, at nine years old, this section should not have taken him longer than 50 seconds. Instead, it took him much longer than that. Based on the results of the DEM and my conversation with the parents, I diagnosed Eli with ocular-motor dysfunction(7).

Father: The diagnosis was an eye-opener for us. Suddenly, everything made sense. Of course Eli got frustrated when we asked him to follow along inside—keeping his eyes on the page is a torturous task for him. We were so relieved to learn from the doctor that issues like Eli’s can be easily resolved in about 20 sessions of vision therapy. What a gift this intervention can be.

Eliezer Mertz, M.Ed.: When Eli came into my therapy room for the first 45-minute session, I had already been updated by the doctor about the case. As soon as we got

to work, I saw the presentation of his symptoms. A child who exhibits tracking problems typically exhibits most of the following symptoms: he frequently loses his place while reading, skips lines, and moves his head excessively while reading, and uses his finger to keep the place. Although this did not present in Eli’s case, many children also have poor reading comprehension and a short attention span. My first task as a therapist is to make sure that the therapy connects to the child. In order for the treatment to be effective, the child must have an understanding of what’s going on and what will happen in the duration of the treatment. I asked Eli to first look “close” and then look “far” and I had him recognize the differences in how his eyes moved with each command. I saw that it was important for him to have sense of how his eyes were moving in order to understand how tracking works. Once I established that he was comfortable with what we were focusing on, I got to work. One especially useful tool in helping children with eye movement is the Marsden Ball, which hangs down from the ceiling in my therapy room. Because it’s designed with letters and numbers, focusing on it can be a hard task for a child like Eli. As I pushed the balls in all directions, I asked Eli to follow a particular letter while maintaining a straight posture. In every session, we did various activities where Eli had to follow a particular object or item. In one activity, I showed him a screen with different numbers scattered, and I instructed him to click on a particular num-

ber, such as 6, wherever he spotted it throughout page. The goal was to help his eye move smoothly. For homework, I told him to patch up one eye and have someone move a pen in front of his eye while he followed it smoothly. This core therapy—having Eli focus on a moving object—was done through various games because I wanted to keep Eli stimulated and motivated to participate. Michigan Letter Tracking(8) was also a great tool that I put to use in my session with Eli. When Eli’s father brought him in for the seventh session, his eyes already told me that he had good news. He happily reported that the rebbi had called to let him know that Eli was actually starting to follow along inside the text when the class was learning Gemara and Chumash. As is the protocol at our therapy center, Eli was seen by the doctor after the tenth session for a reevaluation.

Dr. Llambiri: At the reevaluation, I observed that Eli’s tracking abilities had remarkably improved. When I administered the tracking test again, his speed had increased from below average to above average. I observed that his head moved less as he read from row to row and his eyes were more focused on the assignment. I prescribed another six to eight sessions, after which I believe Eli’s tracking abilities will be sharpened to perfection.

NOTES:

[1] Children who struggle with a vision issue can very well be brilliant. Their challenge only comes through when reading is required. [2] A child’s struggle with even a minor academic issue affects him holistically. While in Eli’s case he was still doing well in all other areas, the longer a problem goes untreated, the bigger the chances that they’ll affect his social and emotional well-being. [3] When a child with a vision issue does look inside the text, his focusing challenge makes reading take an exaggeratedly long time. [4] Red flag: When an otherwise obedient child does not follow a parent’s or teacher’s instruction, there’s reason to suspect a deeper issue. [5] The older a child becomes, the smaller the words in the text become. While a child may be excited to read the large letters in an alef binah, he may still have a tracking issue that only becomes apparent over time. [6] Tracking issue is a general term for an inadequate ability to smoothly and accurately move the eyes from one point to another. [7]Ocular-motor dysfunction is a fairly common eye problem in which people are unable to follow a moving object accurately (pursuit fixation) or unable to quickly shift their eyes from one point of fixation to another (saccadic fixation is necessary for tracking skills while reading or copying). [8] Michigan Letter Tracking is an exercise where the client is given a document that contains a string of fabricated words. He is told to spot and circle every letter of the alef-beis or alphabet in the right sequence (starting with alef/A) without moving his head. With therapy, the speed gets faster every time.

Dr. Dhimiter Llambiri, who is licensed in optometry and has clinical experience in eye centers across America, is an expert in diagnosing vision issues in children and adults. He and Eliezer Mertz, Ms. Ed., a vision therapist, currently practice at the Envision eye therapy center in Brooklyn, NY, and can be reached through The Wellspring.

Shevat 5777 | The Wellspring 57

Living Well

Monthly Dose By Yaakov Goodman, CN

TAURINE AND MAGNESIUM TWO OF THE MOST CRUCIAL NUTRIENTS NECESSARY FOR THE MOST BASIC OF BODILY FUNCTIONS From our very first days, all through the journey of life, taurine and magnesium are essential for optimal health. Yet, our dietary intake of these two nutrients falls increasingly short. When our ancestors drew water from natural springs and wells, minerals such as magnesium were abundant. Now, our municipal water supplies and bottled, purified water have left us woefully deficient of this essential mineral. The case is no better when it comes to taurine. Research has shown that our soil contains a fraction of the taurine it did just a few decades ago. In addition, slight processing methods deplete our food of this vital nutrient. A long-time advocate for taurine and magnesium supplementation, Maxi-Health formulated the Taurine Magnesium™ Complex in 2008, which is aimed at optimizing the benefits of these two powerful nutrients. Major emphasis was placed on translating the wealth of science into a product that is both effective and efficient. Soon after the product was released, its users reported incredible improvement in various issues, such as relief from PMS, anxiety, kidney stones, migraines, and chronic heart conditions. In this article, we will explore the significance of these two essential nutrients.

THE BENEFITS OF TAURINE LONGEVITY

Taurine, a sulfur amino-acid, is present in almost all cells, with highest concentrations found in the heart, brain, nervous system, and muscles. Taurine is so safe that it is commonly used in baby formula. With blood levels rapidly falling as we age, deficiencies have been associated with seizures, epilepsy, anxiety, memory loss, hypertension, and obesity. In stark contrast, optimal levels of taurine are consistently associated with health and longevity. Okinawa, Japan’s famous “Longevity Island” has the world's highest percentage of people over 100 years old. While many factors may play a role in this, the intake of taurine of the population is among the highest in the world. This is a consistent global pattern: Nations with a high intake of taurine are way up there in the life expectancy chart.

EYE PROTECTION

Taurine is especially important when it comes to eye health. Adequate levels can help prevent age-related vision loss. This type of vision loss has many different causes, but one of the most significant is the impact of oxidative stress on light-sensing cells in the retina. Such dam The Wellspring | February 2017 58

age leads to age-related macular degeneration and other forms of retinal disease. Taurine is found in super-high concentrations around the retina, but levels decline significantly with age. Additionally, the taurine found in the retina fights oxidative stress, especially in diabetes, and helps restore deficient levels of nerve growth factor, which is required for maintaining retinal health. When taurine levels are deficient, a variety of vision problems occur, including retinal ganglion cell degeneration, and in children, retinal dysfunction. For this reason, taurine supplementation has been shown to ameliorate diabetic retinopathy. Evidence is strong that taurine is vital in maintaining optimal retinal function.

BRAIN HEALTH

Taurine generates a surprising number of critical actions concerning how brain cells protect and renew themselves. Because taurine levels severely decline with age, older adults are unable to maintain the level of new brain cell formation required to preserve their youthful responses to toxic and metabolic insults. This taurine deficiency may lie at the heart of some of our most dreaded brain disorders. Studies now show that restoring taurine content in brain cells can re-

Two specific conditions taurine has been shown to help benefit are Parkinson’s disease and depression. Human studies show that taurine plasma levels are reduced in patients with Parkinson’s disease, suggesting both a potential contribution to the disease and a possible treatment. The problem is compounded by the fact that standard treatment of Parkinson’s symptoms involves the drug levodopa, which may further deplete taurine. This makes it particularly important for Parkinson’s patients to supplement with this versatile amino acid.

OBESITY PREVENTION

Another way taurine improves overall health is by fighting obesity. Obesity impacts every area of the body, especially because of the inflammation-generating abdominal fat stores. An eye-opening human study showed that supplementing taurine reduced body weight significantly in a group of overweight adults. Subjects saw significant declines in their serum triglycerides and “atherogenic index,” a ratio of multiple cholesterol components that predicts atherosclerosis risk. Various animal studies support the anti-obesity and lipid-lowering capabilities of taurine, both alone and combined with other natural products. The studies have highlighted taurine’s ability to improve glucose tolerance in obese animals, an important benefit given how many overweight people develop diabetes. Perhaps most alarming, research reveals that obesity itself causes a decline in taurine levels, which, in a vicious cycle, further promotes obesity. The observed decline in taurine levels was seen in mouse models of both genetic obesity and diet-induced obesity. Fortunately, in the same study, taurine supplementation interrupted the cycle, helping to prevent obesity and its consequences.

MAGNESIUM

Magnesium, the fourth most abundant mineral in the body, is essential for optimal health. Over half of the

body’s magnesium is found in the bones. The other half is found predominantly inside the cells of body tissues and organs. Needed for more than 300 duties in our body, magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. Dietary magnesium is absorbed in the small intestines and excreted through the kidneys.

THE BENEFITS OF MAGNESIUM STRONG BONES AND TEETH

Magnesium is a dominant mineral that comprises the bone matrix, helping keep the bones strong and healthy. In fact, magnesium is a critical element needed to guard against osteoporosis, the decrease in bone mass and bone density that increases the risk and/or incidence of fracture. As the magnesium content of bone mineral decreases, bone crystals become larger and more brittle. In two separate studies published in The American Journal of Clinical Nutrition, researchers found that inadequate magnesium intake lowered bone density, whereas sufficient magnesium intake increased bone mineral density, thus potentially reducing the risk of osteoporosis and related bone fractures. Magnesium is essential for the proper utilization of calcium, directing it to the bones and preventing calcification in the arteries, which helps avoid conditions such as kidney stones. In part, magnesium’s salutary effect on bones appears to be in slowing the speed of bone turnover, which is simply the rate at which new bone replaces old. An increased level of bone resorption is the primary cause of age-related bone loss, often resulting in osteopenia or osteoporosis. A human study found Shevat 5777 | The Wellspring 59

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

verse these trends and rejuvenate brain structure and function. In addition, animal studies show that taurine triggers new brain cells to grow in the hippocampus, the brain region centrally involved in memory. A study published in Stem Cell Research found that taurine supplementation in middle-aged mice increased the growth of new cells in regions of the brain associated with learning and memory. It accomplished this by activating “hibernating” stem cells that were then capable of maturing into several different kinds of cells. In fact, one study showed that when human neural precursor cells (the early-stage neurons and supporting cells in the brain) were cultured with taurine, they produced significantly more brain cells, which demonstrates how taurine stimulates stem-like cells to differentiate into functioning brain cells. Further research shows how taurine deficiency impairs brain growth by delaying normal neuronal development. But the good news is that lab studies show that taurine can reverse this problem. When taurine-deficient brain cells are grown in culture and then taurine is added, it results in a sharp increase in the development of new cells. This is attributed to multiple mechanisms of action, including improved mitochondrial function, activation of genes required for normal proliferation, survival, and energy functioning, and blocking chemical signals that inhibit neuronal cell regeneration. In addition to promoting the growth of new brain cells, taurine enhances neurites, which are tiny projections that help brain cells communicate with each other. Neurites maximize connections between those cells, along which electrical impulses flow to support memory, cognition, feeling, and thinking. Over time, chemical stresses and toxins can damage these neurites, contributing to slower cognition in older people. A lab study revealed that taurine restores normal neurite growth in nerves exposed to toxic chemicals, largely through its protective effects against chemical stresses. These findings— that taurine rejuvenates damaged brains, are truly revolutionary.

Living Well

Monthly Dose

that magnesium is so crucial to proper bone growth and development that a 50% reduction in dietary magnesium significantly disrupted bone and mineral metabolism. Interestingly, while serum magnesium levels remained constant, there was a significant reduction in bone mineral content. A study published in the Journal of Clinical Endocrinology and Metabolism found that dietary supplements of magnesium given to young men, slowed bone turnover. The researchers concluded, “Because bone turnover has been implicated as a significant etiological factor for bone loss, these findings raise the interesting possibility that oral magnesium supplementation may have beneficial effects associated with high bone turnover, such as age-related osteoporosis.” Together, these findings highlight the essential role of magnesium in building and maintaining strong bones at all stages of life. Like bones, teeth also have high magnesium content and rely on its presence for their structure. Because of this connection, magnesium supplementation has been found to improve tooth attachment and help people retain more teeth, especially in older age.

LOWERS STROKE RISK

Numerous factors can lead to a stroke, such as high blood pressure or weakening cerebral arteries that can induce bleeding in the brain. More commonly, strokes occur when artery linings are damaged, setting up conditions for an artery-blocking clot. They also commonly occur when a heart arrhythmia or an artificial heart valve creates a blood clot that travels into a cerebral artery and blocks vital blood

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flow. Maintaining consistent magnesium levels helps prevent all of these processes. In one study, men with the highest magnesium intake had significantly lower blood pressure and total cholesterol, and were 61% less likely to have a stroke than those with the lowest magnesium intake. And according to a 24-year-long study of nearly 43,000 men, subjects with the highest supplemental magnesium intake had a 26% lower stroke risk than those with the lowest intake. Studies in women have also shown the dangers of having low blood levels of this mineral. In one of these studies, women with the lowest blood levels of magnesium were found to be 34% more likely to have an ischemic stroke than those with higher levels. In another study, low blood magnesium levels were associated with an approximate 50% greater likelihood of developing atrial fibrillation (a type of irregular heartbeat that can cause a blood clot that can lead to a stroke) compared to those with higher levels. Magnesium is so critical for helping maintain a regular heartbeat that hospitals use intravenous magnesium to prevent atrial fibrillation following heart bypass surgery.

IMPROVES BLOOD SUGAR

Aging and obesity induce insulin resistance, which elevates blood sugar levels. High, or even “borderline high,” blood sugar inflicts glycation damage to proteins throughout the body, preventing them from functioning properly. Controlling blood sugar diabetics and nondiabetics is a crucial approach to preventing age-related diseases. Magnesium supplementation improves

the body’s response to insulin, which removes sugar from the bloodstream. A comprehensive review of 21 smaller clinical trials showed that magnesium supplementation led to significant improvements in insulin resistance. For example, after just four months, those supplementing with magnesium had an average of 13 mg/ dL lower blood sugar levels compared with placebo recipients. The longer the subjects took the magnesium, the greater the improvements in insulin resistance. The effects were greatest in those subjects whose magnesium levels were lowest at the beginning of the study. Importantly, these improvements were seen in both diabetic and nondiabetic patients. This is critical because nondiabetics with borderline elevated blood sugar are at increased risk for developing diabetes. This study showed that magnesium is effective both for treating and for preventing diabetes. In a world of high drug prices, it’s hard for the medical world to conceive how these two inexpensive nutrients can provide such incredibly diverse health benefits, but the volumes of research and mounting evidence can no longer be ignored. So for those looking to prevent the worst and promote the best, Maxi Taurine-Magnesium™ Complex is highly recommended as a safe and effective supplement that provides whole-body defense and promotes healthy aging. Zhang M., Bi L.F., & Fang J.H. (2004) Beneficial effects of taurine on serum lipids in overweight or obese non-diabetic subjects. Amino Acids. 26(3):267-71.

Wellbeing

Clean Slate By Shiffy Friedman, MSW, CNWC

Ten Healthy Eating Habits Combating emotional eating at the root

We’ve spent many columns discussing the symptoms of emotional eating and examining the various reasons for them. If you have now diagnosed yourself as an emotional eater and have found our suggestions helpful, you have also probably begun to notice a pattern of what makes you feel more vulnerable and what makes you feel stronger. Since you are still reading this column, you probably understand that combatting emotional eating doesn’t work by putting yourself “on a diet.” How then? Emotional eating doesn’t stem from a rational place, as we see from the fact that too many people put their health at risk for a “slice of cake.” So you can’t combat emotional eating just by telling yourself, “Stop right here.” In other words, the approach you must take to weight loss cannot be a simple diet plan. Of course, solutions like cutting out foods that induce cravings, like sugar and white flour, is a great start, but just like with any other emotion-related matter, you need to combat the issue at the root if you want to really get to grips with it. Take a look at the following list of the ten healthy eating habits. How many of these are you able to wholeheartedly agree with? If you come across one that doesn’t sync with your lifestyle, you know that it’s something you must develop in order to combat emotional eating at its root. Habit #1: Listen to your body. I stop eating when I’m full and only eat when I’m hungry. Habit #3: Bounce Back. If I’ve made a poor food choice, I don’t use that as an excuse to eat everything in sight (and beyond). Habit #5: Avoid junk food. I mostly avoid foods with empty calories. (Think chocolate, candies, and ice cream.) Habit #7: Control your portions. I know how to properly control the amount of food I eat. Habit #9: Savor your food. I eat wholesome food in a slow way so that I enjoy it.

Habit #2: Manage your hunger. I feed myself properly throughout the day so I don’t lose control. Habit #4: Keep your weight in mind. I keep my weight in mind when I make food choices.

Habit #6: Exercise enough. I exercise enough to stay healthy (about three times per week). Habit #8: Prevent binges. I know when I’m about to binge and can stop myself. Habit #10: Choose a balanced diet. I make sure to eat a healthy, balanced diet that keeps me feeling good, both physically and mentally.

While some people naturally live by every habit on this checklist, others are more challenged. Although these habits may seem simple to the former group, emotional eaters have a hard time maintaining more than three or even two of these habits, because of the reason they eat. As much as they intellectually know that they want to practice healthy eating habits, the cycle they are caught in is too emotion-based for them to simply bring an end to it. No matter which food plan you choose to follow, these ten habits must be in place first if you want to lead a healthy lifestyle, both on the physical and emotional planes. In the next article, we’ll discuss how you can use this list to help you combat emotional eating at the core. In this column on emotional eating, Shiffy Friedman, MSW, CNWC, discusses the journey toward a healthy relationship with food from a Torah-based, psychological, and personal perspective. Shevat 5777 | The Wellspring 61

Wellbeing

From the Ground Up By Goldy Guttman, Ms. Ed.

Watch My Growth Raising healthy, happy, well-adjusted children is every parent’s objective. This research-based series on child development will provide nuggets of information to bring clarity along the way.

6-9 months

Welcome to the wonderful world of baby, 6-9 months version. How fun it is to watch your child grow. Now that your baby is beginning to sit up, move around, and reach out, you may notice many changes as the days pass. Here are some markers to look out for in this stage of your child’s development.

Social emotional development: These months are very important to your child’s social development. Watch and wonder as your child begins to interact with others, and takes a much larger role in your family life.

• Your baby will now understand that you, as his parent and primary caregiver, are now a separate entity, and he will worry when he can’t see or feel you. He may cry when you leave the room, or when he can hear you but can’t see you. • At this point, your baby may begin to understand the difference between various feelings. He may know when he is feeling hungry as opposed to tired. Incredibly, it is you who taught him this skill, as you responded to his various needs in the previous months; feeding him when he was hungry, or soothing him when he was tired. • You may hear your baby crying in these months, but not for the same reasons as in the past. Whereas before, your child would cry if he wanted food, a diaper change, or a good nap, now he may cry for a desire. For example, he may cry for an object that he wants, or to be picked up.

Physical Development: Keep an extra careful eye on baby during these months. Your baby will attempt to put everything he finds into his mouth, as his lips and tongue are the most sensitive parts of his body. These body parts will supply his brain with information about the shape, texture, and taste of objects. This is also the time when you can start him on soft foods.

• Baby is able to eat some mashed, soft foods at this time. At first, he may not work out how to eat, but just help him persist, and he’ll be a pro in no time. • Keep in mind that just because he spits out some food, this doesn’t mean he doesn’t like it; he may just not know how to keep it in his mouth yet. All these new tastes and textures are very strange to him.

Motor Development: You may be surprised at how much your little bundle will change from day to day. During these months, baby should begin to sit alone, and even start to move on his tummy. Tummy time is very helpful, as discussed in last month’s column.

• Baby should roll over, back to front and front to back. When on his back, you may notice him trying to stick those interesting toes into his mouth. As we said earlier, his mouth is one way he processes information during this stage. • Baby should be able to sit alone for a few moments. • He should also be able to pass a toy from one hand to the other. • You may notice baby beginning to “swim,” pull himself, on his tummy.

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Seeing/Hearing: Your baby will now be able to focus on smaller objects. He may also understand the difference between non-scary and scary situations, including having a fear of heights.. Some babies will understand that it’s scary to roll off the couch, but others will not, so keep an eye out constantly. Your baby will also be able to turn toward familiar sounds and voices, and will babble and make noise by banging objects.

Speech/Language: You may delight in the baby talk of your child. Even though it sounds incoherent, your child is actually taking real steps toward developing language. • He enjoys making sounds, and will make different sounds, such as clicks, squeals, and giggles. He might say “Mamma,” but he does not yet know that this sound is associated with you. As he repeats these sounds, he will make the association in the future. • He will listen carefully as you speak and respond with sounds of his own.

You should be concerned if by nine months your child does NOT: 1. Sit without help 2. Smile and laugh 3. Try some solid foods 4. Turn toward you when you call their name 5. Reach for objects and put them in his mouth

*Please note: All children develop at different rates. The above guidelines are meant to be just that: guidelines. If you have any concerns, contact your pediatrician right away. However, if your child has reached many of these milestones and is developing at a steady pace, you have no reason to be concerned. Safety Alert: Baby should be monitored at all times. At this stage, he will put anything into his mouth, and swallowing small objects can be fatal. Ensure that unsafe items are out of reach or locked away.

Here is a list of toys that are appropriate for a 6-9 month baby:

Bright Starts Clack & Slide Activity Ball Toy

Evenflo Doorway Jumper

LeapFrog Learn & Groove Musical Table

Shevat 5777 | The Wellspring 63

Wellbeing

Emotional Wellness By Esther Moskovitz, LCSW

so simple yet so complex Healthy Communication Explained

Communication is so full of mysteries. It's the #1 complaint presented by couples coming in for therapy, and the topic of endless amounts of articles, classes, books and discussions. Why is it that the simple act of communication—talking and listening, seems to confound even the best of us? The reason is boundaries. First, let’s talk about talking. Sometimes we talk without realizing what we’re really trying to say. Our messages are so subtle that even we, the speakers, are confused about how we’re expressing them. When we’re sarcastic and cutting, we may be trying to say, “I’m disgusted,” without taking responsibility for that. When we whine, perhaps we’re trying to communicate, “I’m feeling helpless,” but we’re scared to say it outright. And when we pout or leak “bad mood” all around us, it might just be our way of saying, “I want sympathy,” but we don’t want to ask for it directly. Listening isn’t any simpler. Who hasn’t listened with only half an ear in order to turn the conversation around to get their point across? Really, that’s not listening at all. Listening is about understanding the other person. It’s about putting our thoughts and perspectives aside and entertaining the notion that this other person has thoughts and perspectives we don’t yet know. It’s about not feeling threatened when we hear those thoughts and per-

spectives, but instead, knowing that I need to hear what you’re saying so I can know you, and respect your perspective as well as my own. In healthy communication, talking and listening each boil down to one simple, major function. In healthy talking, we make ourselves known to another person. And in healthy listening, we allow ourselves to know another person. “Listen to learn, speak to be known,” is how the mantra goes. Now, that takes boundaries. Communicating with boundaries means that I understand that you and I are separate, autonomous, each with our own feelings and thoughts. My reality—the way I think and feel in this moment—is not yours, and you have no right to try to control it. And I, in turn, have no place trying to control what you think or feel. Respect for those boundaries is the underpinning of healthy communication, emotional closeness, and love. Anything else—any form of overstepping boundaries—actually resembles parallel play more than it resembles an authentic relationship: I talk at you, you talk at me; I say to you whatever I need to say to get it out of my system, you do the same to me. I try to change you without your permission, you try to change me without mine. I push or manipulate you into giving me what I want, and you give in, resent me, or both, and sometimes we switch. This is the antithesis to true communication. It’s all about overstepping boundaries in order to shove my reality on to you. If you're having a conversation with a spouse or child and all you have is an

agenda to get your point across, then you are not listening to learn, and your loved one will quickly lose interest in communicating with you. One well-known method for practicing boundaries in communication is called the “Talking Stick.” In this highly effective exercise, the person holding the “talking stick” talks, and the other person listens. Then, when she’s done, she gives the stick over to the other person—thereby committing herself to now listen to the other party. Back and forth it goes. Some other methods include the “Daily Ten Minute Talk,” Imago Dialogue, and Pia Mellody’s Talking and Listening Format. Practicing boundaries in communication is vital if you want to truly understand and be understood. But even though losing our boundaries isn’t healthy, keeping our boundaries isn’t easy. It really challenges us to grow inside. It forces us to really take responsibility for what we want to convey, to loosen our grip on control, and to slow down enough to hear what the other person is saying so we can know them. However, the pay-off is profound. The word ahava, love, contains the word hav, to give. True love is built on giving. When we “listen to learn, and speak to be known,” we are admitting to and respecting our essential separateness. We are declaring that we are not one person – that there is a “space” between us. And it is only from within that “space” that both of us can truly give – freely and by choice – one to the other. That is the only way we can build true, healthy love.

Esther Moskovitz, LCSW, specializes in challenges faced by adults raised by narcissistic or emotionally undeveloped parents using EMDR and the work of Pia Mellody. Her practice is in Monsey, NY and she has an active telephone practice, as well.

The Wellspring | February 2017 64

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Health Personality By Shiffy Friedman

A CUP OF TEA WITH... DR. JOEL BLUSH

OCCUPATION: Physician, PhD, board-certified nephrologist and internal medicine doctor SPECIAL INTEREST: Hypertension LOCATION OF PRACTICE: Brooklyn YEARS IN PRACTICE: 15 PASSION: To treat hypertension using fewer medications while incorporating healthy lifestyle measures. WISHES PEOPLE WOULD KNOW THAT: Simple, non-pharmaceutical lifestyle changes can benefit or harm health.

WHAT MOTIVATED YOU TO ENTER THE FIELD OF CLINICAL MEDICINE? I started my career as a scientist and received a PhD in chemistry from Harvard University. During my post-graduate studies, I became interested in medical research. I then went to medical school with the intent of doing medical research. During this period, I came to appreciate clinical medicine and interacting with and helping patients.

WHY DID YOU CHOOSE THE FIELD OF NEPHROLOGY? From as early as in medical school, I was interested in nephrology (kidney disease). The logic and flow of the field just made sense to me. The regulation of blood pressure and the treatment of hypertension are a part of nephrology; the mechanisms of blood pressure are well defined by several principals of physics and chemistry. With my prior background in science, I quickly understood the causes of hypertension and its treatment.

I WAS UNDER THE IMPRESSION THAT HYPERTENSION IS RELATED TO CARDIOLOGY. WHAT’S THE RELATIONSHIP BETWEEN THE KIDNEYS AND HIGH BLOOD PRESSURE? You’re not the only one with that impression. Although cardiologists and internists are certainly capable of treating hypertension, it is the nephrologist who is best suited and trained to deal with this disease. The regulation and maintenance of blood pressure is based on two systems, both of which are regulated by the kidneys. The primary system is The Wellspring | February 2017 66

called the salt/volume system, which primarily supports our blood pressure. Imagine water flowing through a pipe. If the amount and flow of water is increased, then the pressure within the pipe is also increased. Similarly, if the volume of blood within the blood vessels is increased, then the blood pressure also increases. Salt and water constitute a large part of the blood, and when they are in excess, the volume of the blood increases, consequently increasing the blood pressure. The secondary system that maintains blood pressure is called the renin-angiotensin system. This is a backup system to the salt/volume system and in times of dehydration, it kicks in to support the blood pressure. Ironically, our bodies are made to retain salt and water in order to maintain an adequate blood pressure. Until recent times, not all people had easy access to water and salt. Imagine Avraham Avinu, sitting in his tent waiting to serve any guest who came by. Eretz Yisrael is, and was, mostly a hot and arid place. People in those times were likely dehydrated due to their environment and from a scarcity of water and salt. People then probably had very low blood pressures and needed to rely on their backup renin-angiotensin system just to maintain an adequate blood pressure. The human body is made to retain salt and water in order to maintain an adequate blood pressure. While this trait was needed for survival in the past, it unfortunately has become a detriment in our time as our diets are challenged with too much salt and fluids, which consequently cause high blood pressure.

SO WHY DO PEOPLE TURN TO A CARDIOLOGIST WHEN THEY HAVE A HYPERTENSION ISSUE? People just assume that the pumping of the heart is the driving force of blood pressure, similar to the motor pumping fluid into a pipe. While this certainly has some effect on the blood pressure, the two systems we discussed are the true regulators of blood pressure. As both of these systems are controlled by the kidney, a nephrologist is best suited to manage hypertension. In my experience, cardiologists tend to treat hypertension with their favored class of blood pressure medicine called a beta-blocker. While this class of medicine has special benefit to the health and function of the heart, it actually is a very poor initial choice in treating hypertension.

HOW WOULD YOU SUMMARIZE YOUR APPROACH TO TREATING HYPERTENSION?

is that it takes alternative treatments of hypertension and gives them a scientific basis. With this knowledge, these alternative treatments, which are mostly healthy, relatively inexpensive, and with few side effects, can be used to treat hypertension in a similar manner as the standard drugs.

AND WHAT ABOUT ALTERNATIVE TREATMENT? HOW CAN DIET, EXERCISE, AND NUTRITIONAL SUPPLEMENTS PLAY A ROLE IN DECREASING HYPERTENSION? The book carefully details the role of diet, exercise, relaxation techniques, and various supplements in treating hypertension and promoting heart health. Diet is a very important component of blood pressure as well as to overall health. My overall approach to diet is rather conservative, and I agree with the general breakdown of nutrients as defined by most Western governments’ nutritional guidelines. That is, the basic contributions of carbohydrates, proteins, and fats in the diet. However, the type of carbohydrate, proteins, and fats are the key to lowering blood pressure as opposed to raising it. The other modalities and supplements are also carefully analyzed, and each section ends with practical advice on adequate dosages and ways to implement them.

Although cardiologists and internists are certainly capable of treating hypertension, it is the nephrologist who is best suited and trained to deal with this disease.

My approach to treating hypertension is very scientific. I use a special blood test that characterizes which of the two components of blood pressure (i.e the salt/volume or the renin-angiotensin system) is the dominant contributor to a person’s hypertension. With this knowledge, I am better suited to choose the appropriate type of blood pressure medication. I also incorporate alternative methods of treating hypertension, which often spares my patients from taking extra medicines and improves the quality of their life as they have fewer side effects and less expense. As a nephrologist and an internist, I also have a more comprehensive understanding of medicine, which allows me to provide a more holistic approach in treating my patients.

YOU’VE WRITTEN A TEXTBOOK ON AN INTEGRATIVE APPROACH TO TREATING HYPERTENSION USING DRUGS WITH ALTERNATIVE TREATMENT. WHAT IS THE BOOK’S BASIC PREMISE? My book, Integrative Treatment of Hypertension, thoroughly discusses the mechanism of blood pressure and hypertension, and characterizes all of the available blood pressure classes of medicine. However, the focus of the book is on alternative treatments of hypertension. It extensively and scientifically reviews diet and its role in blood pressure regulation and heart health. It also discusses the role of adequate and proper exercise and various relaxation techniques with respect to their role in lowering blood pressure. Several supplements are also reviewed. All of these alternative techniques are scientifically characterized in terms of which of the two systems of blood pressure they block (i.e. either the salt/volume system or the renin-angiotensin system). All the data in the book is from respected scientific journals. The nuance of the book

I UNDERSTAND THAT CERTAIN DRUGS ARE ONLY HELPFUL TO CERTAIN PATIENTS, BUT EVEN CHANGES IN DIET MUST BE TAILOR-MADE BASED ON WHAT IS CAUSING THE HYPERTENSION? Exactly. Most people don’t know that a low-sodium diet, for example, won’t help everyone and that a high-salt diet is not necessarily unhealthy. In fact, the Japanese consume a high salt diet and have higher blood pressure, yet they have lower incidence of heart disease. Obviously, if the reason for the high blood pressure is the sodium and fluid axis, keeping the salt intake at bay helps keep the hypertension at bay. But a patient whose hypertension is a result of constrictive vessels has no reason to focus on his salt intake. On the contrary, he could get so carried away focusing on the wrong culprit that he loses sight of what’s really harming him.

SO IS THERE NO BLANKET SOLUTION FOR HYPERTENSION? No. Fortunately, with available blood testing to characterize the cause of a person’s hypertension, a unique plan can be made to treat the patient. However, there are various minerals, such as taurine, that are beneficial to both types of high blood pressure aspects. If you approach the situation smartly, looking at the individual person, you can map out a plan that can work. And exercise is crucial for all hypertension patients. Shevat 5777 | The Wellspring 67

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Health Personality

WHAT DIET CHANGES DO YOU ADVISE TO PATIENTS WHO HAVE A CONSTRICTIVE ISSUE VERSUS A SALT AND FLUID PROBLEM? For such people, the focus should be on fat intake, but also within limits. I’m a strong believer in the middle road. In my plan, carbs make up roughly half the diet and protein with good fats are the remainder. The U.S. government suggests that such a diet is most appropriate and works best, as opposed to high protein diets or those that cut out food groups entirely. However, one has to be smart regarding the type of fats he’s consuming. I highly encourage people to incorporate omega-3 fatty acids into their diets and to avoid saturated and trans fats. As far as protein is concerned, scientific research has proven that plant-based is healthier for blood pressure than animal-based.

WHAT’S YOUR TAKE ON RED MEAT? I have no problem with lean meat, so long as the fat is mostly removed, as it is high in unhealthy saturated fats. Other forms of protein such as chicken, turkey, and fish are also fine. Turkey is high in taurine which may have an added benefit in lowering blood pressure. Certain fish, such as salmon, are rich in omega-3 fatty acids, which also may have an added benefit in lowering blood pressure.

DO YOU RECOMMEND DIFFERENT KINDS OF EXERCISES BASED ON THE HYPERTENSION REASON? While all exercise is good, aerobic exercise has more heart health benefit and ability to lower blood pressure compared with weight-bearing exercise. Aerobic exercise includes walking, jogging, biking, and swimming. Surprisingly, the benefit of exercise has been scientifically defined in terms of degree of strenuousness and amount of time. It is truly a science. The general dose I rec-

ommend is a minimum 150 minutes per week of walking, or 75 minutes of more strenuous activity. Otherwise, there’s no proven benefit that it’ll lower blood pressure. It’s important to note that in order for exercise to be effective for hypertension, a person must sustain a higher heart rate for ten minutes consecutively. In other words, if you walk for 5 minutes 30 times week, which adds up to 150 minutes, you haven’t done enough to contribute to the blood pressure issue. Exercise is also a very calming treatment. It affects the brain and generates the production of endorphins, which allows the person to relax. You actually get a rush from the hormones produced by the brain, which causes a sense of well-being. Once you experience that, you’re motivated to do more. It’s the addiction I prefer my patients to have.

CAN YOU SHARE AN INCIDENT THAT STANDS OUT IN YOUR MIND? Often patients come to see me when they’re already on five or more medications and still have uncontrolled blood pressure. With proper characterization of the cause of their hypertension and a balanced scientific approach to its treatment, they often leave, after several visits, on one or two medicines, with controlled blood pressure. Adding appropriate alternative modalities greatly helps in achieving this.

WHAT’S THE BASIC AGE RANGE OF THE PATIENTS YOU TREAT? Hypertension is more common as people become older, but it certainly affects younger people too. Younger people have a harder time accepting medicines, as once started they are often needed throughout their life. That first medicine is always the hardest to swallow. Younger people often prefer to focus on alternative treatments first.

WHAT CAN AN ELDERLY OR FRAIL PERSON DO AS AN ALTERNATIVE TO EXERCISE? Even the elderly and frail can exercise. Perhaps impact forms of exercise , such as running or weight lifting, may be challenging, but alternative aerobic exercise such as swimming or using a stationary bike are suggested.

WHAT MESSAGE WOULD YOU LIKE TO IMPART TO THE WELLSPRING READERS? There are many alternative effective treatments of hypertension. Be smart and incorporate healthy lifestyle changes and supplements. The Wellspring | February 2017 68

AGE WELL The ins and ouches of arthritis And how to prevent them

ISSUE 13 FEBRUARY 2017 SHEVAT 5777

GOLDEN PAGE: MAINTAINING GOOD PROSTATE HEALTH IS CRUCIAL

Alluring, invigorating and refreshing. This cheerful collection of teas blends the coolness of Moroccan Nanaâ&#x201E;˘ leaves with the warmth of exotic herbs and spices. Treat yourself to a bouquet of enticing flavors and aromas inspired by Moroccan tradition. Pacify your body and refresh your soul.

Golden Page By Yaakov Goodman, CN

AN AGING PROSTATE GLAND Over 50 percent of men will eventually suffer from a prostate condition at some point, from benign prostatic hyperplasia (BPH), prostatitis (inflammation of prostate), to the 1 in 6 men who will be diagnosed with prostate cancer. These age-related changes are far from inevitable. Research has shown that with the right nutritional support, optimal prostate health can be achieved. These conditions often produce similar symptoms in their early stages, making it hard to differentiate between them. Symptoms can include: • More frequent need to urinate • More urgent need to urinate • Decreased urine flow or dribbling • Frequent nighttime awakening to urinate • Burning with urination In 2005, Maxi Health Research developed the SP-Complex® that encompasses five of the most powerful compounds for promoting whole prostate health. Here, we explore two of the formula’s most dominant ingredients. Saw Palmetto Used by almost 3 million men in the US, saw palmetto remains the front line fighter in natural prostate defense. Extracts from the ripe red berries of the plant are rich in bioactive plant-based compounds and the natural ingredients in saw palmetto benefit the prostate in several ways. First, they inhibit hormones that increase prostate growth and may promote cancer. They also bind to DHT receptors on prostate cells, further reducing DHT’s potential negative impact. And, they block transmitters that aggravate lower urinary tract symptoms. Saw palmetto has been so successful in fostering prostate health that major pharmaceutical companies are now developing its compounds into various drugs. Studies strongly indicate that saw palmetto is beneficial for chronic prostatitis and prevention of prostate cancer. A 2013 study reported that men that supplemented with saw palmetto extract daily for eight weeks experienced a whopping 62 percent improvement in their International Prostate Symptom Score. Another large metaanalyses including more than 7,000 men from 38 studies showed that saw palmetto extracts produced significant reductions in frequency of nighttime urinations, and improvements in peak urine flow rates. The extract produced similar improvements in urinary symptoms and urinary flow compared to the drug finasteride, but without the adverse side effects. Lycopene Lycopene is an antioxidant carotenoid found in tomatoes, watermelon, pink grapefruit, and guava. Multiple studies have found that higher intake of lycopene is associated with decreased risk of prostatitis and prostate cancer. It inhibits prostate cancer cell growth in culture, halting the reproductive cell cycle and inducing apoptosis. In an early human trial, lycopene improved post-surgical survival rates in aggressively treated patients with advanced prostate cancer, reducing levels of PSA, and shrinking both the primary tumor and metastases. More recent large-scale studies of men with prostate cancer showed that lycopene slowed and even halted rising PSA levels. Other research strongly suggests lycopene as effective for shrinking an inflamed prostate. Whether you or a loved one are experiencing early-stage symptoms or suffering with a chronic prostate condition for years, Maxi Health’s SP-Complex® is a choice supplement for whole prostate health.

Shevat 5777 | The Wellspring 71

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

Age Well

Senior Care By Rena Milgraum, R.N.

The Ins and Ouches of Arthritis: What You Need to Know for No Pain in Your Knees and Hands Make no bones about it: writing about arthritis is like writing about “health.” It’s a huge subject! But arthritis, despite everything you’ve heard about it, especially if you or a beloved family member has it, doesn’t need to be overwhelming. So, let’s break it down.

joints, causing pain and damage. What causes arthritis? The many different types have many different causes. But with many of them, including osteoarthritis and rheumatoid arthritis, age is the primary culprit. As the body ages, arthritis naturally (unfortunately) develops in many people. But don’t let that get you down. There are many things you can do to age well and keep arthritis from worsening or getting out of hand, or even keeping it at bay altogether. Most of these, of course, involve staying healthy and fit—so watch your weight, avoid joint injuries, and don’t smoke, for starters.

on your type or severity of osteoarthritis or rheumatoid arthritis, your doctor may have you start seeing a physical therapist (PT) or occupational therapist (OT). A PT is a highly trained specialist in body muscle movement and repair. An OT is similar, but will work on specific skills that are needed for daily living and working—skills that are most related to the hands. The doctor will prescribe specific rehabilitation and strengthening exercises for the affected joints, and the PT or OT will walk you through exercise routines that target the affected joints. You may need just 2-3 sessions at the therapy clinic before you can start doing the exercises at home, or you may require an ongoing regimen of ten or more weekly

Down to the bone “Arthritis” is medical jargon for “joint inflammation.” If that sounds vague, that’s purposely so. Arthritis is actually a category of disease that includes about 100 different specific diagnoses. Of these, two are the most common: osteoarthritis and rheumatoid arthritis. (That’s why this article will focus mostly on those.) OsteoarthriHow is arthritis treated? tis is breakdown of the cartilage in the The State of So you’ve noticed that your hand(s), joints. Rheumatoid arthritis is when Arthritis in New York the immune system attacks the linings hips, or knees have been painfully stiff, swollen and red of late. Your doctor of the joints. According to the federal BehavCartilage is the slippery tissue that gave you an exam, x-rays, various ioral Risk Factor Surveillance System covers the ends of bones in a joint. lab tests and scans, and diag(BRFSS), which has been surveying Healthy cartilage absorbs the shock nosed you with arthritis. U.S. adults for prevalence of arthritis of movement. In osteoarthritis, the Now what? (and lots of other nasties) since 1996, Arthritis treatment typiloss of cartilage causes the bones to New York is actually not doing too badly. rub together and eventually damage cally consists of exercise and For 2015 (the latest available data year) the joint. This causes pain, swelling, medication. It often can inthe Empire State ranks among 11 states and reduced motion in any joint. But clude surgery. whose age-adjusted adult arthritis prevaDepending osteoarthritis usually strikes lence is between 17 and 21.5 percent. Deep the spine, hips, hands or South Gulf and Heartland states like Louisiana and knees. Missouri fare worst at 25.7 to 33.6 percent. Rheumatoid arthritis Broken down further by arthritis-attributable severe joint pain among adults, all the Gulf is one of the many differStates—including Florida, home to a sizable senior population—report a prevalence as high ent diseases in which the as 46 percent. immune system attacks According to the CDC’s 2015 stats, New York “boasts” (though that’s nothing to be different parts of the proud of) 3.6 million adults with arthritis, which translates to 23 percent of the state’s popbody. Here, the ulation. Some 27 percent of New York’s women have arthritis, while 19 percent of male New immune sysYorkers do. tem attacks Curiously, the same CDC stats say that West Virginia has the highest percentage of adults with the linings of arthritis, at a staggering 38 percent. Guess all that coal mining is bad for your health in yet another way. 72 The Wellspring | February 2017

visits. At the same time, there is a wide array of medication, both over-the-counter and prescription, which your doctor may prescribe depending on your exact location and level of pain, inflammation and/or discomfort. Arthritis medications typically include over-the-counter (OTC) painkillers like Tylenol and others, or other prescription drugs if necessary. Note that these drugs are addictive and a big part of the ongoing opioid-based heroin epidemic, so as a nurse, I must warn you to be careful with them. Some are also available as creams or gels to be rubbed on joints. These should not be taken liberally, as some can cause stomach irritation or even increase the risk of heart attack or stroke. Other types of arthritis medications include: • Counter-irritants, usually creams or gels, which hinder pain signals from affected joints • Disease-modifying anti-rheumatic drugs (DMARDs) like Trexall or Plaquenil, which slow or stop your immune system from attacking your joints • Biologic response modifiers like Enbrel and Remicade, drugs that “micro-target” various parts of your immune response • Corticosteroids like prednisone and cortisone, which reduced inflammation and suppress the immune system; these can be taken orally or injected directly into a painful joint • Nonsteroidal anti-inflammatory drugs (NSAIDs), also both OTC and prescription. These include Advil and Aleve If conservative treatments like exercise and/or medication don’t help, your doctor may suggest surgery. Like exercise or medication, surgery for arthritis depends on your exact personal case—and no two are exactly the same. Surgical options include: • Joint repair, in which joint surfaces can be smoothed or realigned to reduce pain and improve function

• Joint replacement, in which an artificial hip, knee (the two most common replacements) or other joint replaces the damaged natural one • Joint fusion, used more often for smaller joints like the wrist, ankle and fingers, in which the ends of the two bones in the joint are removed and then locked together to heal into one rigid unit Alternative medicine While there is not much hard scientific proof that they work, these are three common alternative treatments that many patients find helpful—thanks in no small measure to the psychological placebo effect, in which the mind makes the body feel better because you’ve done something: • Acupuncture, the ancient Oriental discipline that uses fine painless needles inserted at specific points on the skin to reduce many types of pain • Glucosamine (with or without chondroitin), a supplement that a new study just found to not medically work—the study actually found the placebo reducing more pain! • Yoga or tai chi, both of which involve slow, stretching body movements that many people with arthritis report as beneficial for joint flexibility and range of motion (both, by the way, are great for improving balance, another common senior problem) • Massage, or the light stroking and kneading of muscles that may increase blood flow and warm affected joints, temporarily relieving pain

Arthritis pain do’s and don’ts When it comes to arthritis pain, how do you know what will work best for you? Here are some do’s and don’t’s: • Talk to your doctor about your symptoms, arthritis related or not. Sometimes seemingly unrelated problems are, in fact, connected • Give your doctor complete information about your medical conditions and medications, including over-thecounter medications and supplements • Ask your doctor for a clear definition of the type of arthritis you have • Find out whether any of your joints are already damaged • Do some gentle exercise in the evening; you'll feel less stiff in the morning • When you’re sitting still, either watching TV, reading or working at your desk, be sure to adjust your position frequently, periodically tilt your neck from side to side, change the position of your hands, and bend and stretch your legs. Also, pace yourself— take breaks and stand/walk around every half-hour or so • Avoid high-impact, repetitive activities like running, jumping, tennis or aerobics At the end of the day, arthritis doesn’t have to ruin your day. Be vigilant and proactive. Work regularly with your doctor to dominate your arthritis instead of it dominating you—and, with the wide array of remedies available, you can take much of the “ouch!” out of arthritis.

Rena Milgraum, R.N. is Director of Patient Services at HamaspikCare, a home-care agency serving seniors and others across New York. She may be reached through the Wellspring.

Shevat 5777 | The Wellspring 73

Age Well

Sage Advice By Aliza Simon

8 Brain Boosters to Prevent Memory Loss Everyone has memory blips from time to time—the word that’s on the very tip of your tongue or the house keys that aren’t where you know for a fact you left them. As you get older, these kinds of slipups may happen more often. You don’t have to resign yourself to memory loss, though. These simple steps can help keep your brain sharp.

1. Step It Up A 30-minute daily walk is one of the best things you can do for your body, including your brain. “Physical exercise has the best evidence for preserving memory and mental function with aging,” says R. Scott Turner, MD, PhD, director of the Memory Disorders Program at Georgetown University Medical Center. Exercise can help prevent things that can lead to memory loss, such as diabetes, high blood pressure, high cholesterol, obesity, and stroke. Some studies suggest physical activity also triggers the release of a protein called BDNF that promotes healthy nerve cells in the brain. That could give your memory a boost.

2. From Your Mouth to Your Brain A healthy diet does wonders for your brain. Keeping to a healthy diet doesn’t mean pasta and pizza, but lots of fruits and vegetables, fish rather than red meat, and olive oil. One study found people who closely followed a healthy diet were nearly 20% less likely to have thinking and memory problems.

3. Engage Your Brain Just like physical exercise, mental exercise is good for you. Play cards, join a book club, or do some crossword puzzles. Any mentally challenging activity will keep your mind sharp.

4. Stay Social Card games and book clubs also keep you socially active—another plus for your brain. The more social connections someone has, the better they are at preserving mental function and memory. Social interaction also helps memory, as it helps your mood. Many more cases of depression are reported in people who are socially isolated. Depression itself can cause dementia.

5. Sleep Right Attention and concentration go down when sleep is restless, and mental function is not as sharp as it is in those who have normal, restful sleep. Try these tips to get better sleep: • Avoid big meals before bed. • Go to bed at the same time each night and get up at the same time each morning. • Don’t drink caffeine or alcohol close to bedtime.

6. Stop Stress Being under stress is detrimental for the brain. High levels of the stress hormone, cortisol, make it harder to pull information from the brain’s memory.

7. Get Checked Sometimes, medical conditions can cause memory loss. Examples include depression, diabetes, thyroid disease, and vitamin deficiency. Certain medicines, such as sleep and anxiety drugs, can also affect your ability to remember. See your doctor to get checked and treated for these problems and to go over all your medicines.

8. Use Memory Tricks When you have trouble with everyday memory, it helps to have a few tricks up your sleeve. Every time you learn a new name or word, say it out loud to seal it in your brain. Mentally connect each new name with an image. To help with recall, post sticky notes around the home and office or set reminders on your phone so you’ll know when it’s time to take your medicine or head to an important meeting. 74 The Wellspring | February 2017

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Age Well

Serial Diary By Malka Aronson

Spreading Myself Thin Life in the Sandwich Generation

Entry #3: Missing Mommy On Tuesday evening last week, Rochy, our ninth-grade daughter, came into the kitchen while I was washing dishes and chatting with Mommy. Clutching tightly onto her middle, she complained of unusual stomach cramps. On Wednesday night, she was whisked into the operating room for an emergency appendectomy. And while Chaim and I sat in the waiting room saying Tehillim, Mommy was at home with the other kids, agonizing over her granddaughter’s situation. Had she not been in the house when the action happened—when Rochy suddenly made a screeching sound and

Hatzolah stormed into the house shortly after—I probably would not have told her what was going on until after it was all finally over. But she was in the house, and she really wanted to accompany us to the hospital. Thankfully, I remembered that my brother Shaul was in town, and I messaged him to come over and take control. As we ran out to the hospital, with a small bag of food and a few other things I grabbed, I felt the torn feeling my fellow “sandwich” friends always describe welling up in my throat. I knew that I had to be with my daughter, but it hurt me so much to watch my mother, to see her lost eyes darting around the room, as we left her behind. Baruch Hashem, Rochy’s procedure was successful and we were back home after a short hospital stay. While we were at the hospital, I focused entirely on Rochy, trying to make her as comfortable as possible, as she winced with every movement. It’s unbelievable to observe how strong these young girls can be at one moment—and so weak the next. Aren’t we all like that, after all? As I’ve been learning from watching Mommy—the Mommy who has always been my light, my rock—only a measly frame surrounds our true essence. What a hectic week it’s been! Physically, it’s draining to take care of a post-surgery patient who’s afraid to move or laugh or cry. But at 58, I can handle that. What weighs so much more heavily on my shoulders is that my married daughter Chaya actually took in Mommy for a few days, so that I can be more focused on Rochy. Although I’m so grateful to the kind and thoughtful young woman whom I’m proud to call my daughter, I realize how accustomed I’ve become to have my mother around. It’s hard for me to discern who misses whom more! And what probably bothers me most of all is the reality that’s starting to seep in, more and more with every passing day: I’m losing the mother I’ve known all these years, and I just want to spend as much time as possible with her while I can. To be continued…

Had she not been in the house when the action happened—when Rochy suddenly made a screeching sound and Hatzolah stormed into the house shortly after—I probably would not have told her what was going on until after it was all finally over. 76 The Wellspring | February 2017

Diary By Chavi Fried

My Baby’s Skin Saga Once upon a time,

my 12-monthold baby had the softest, most velvety skin. I enjoyed caressing it, almost with a twinge of pride. I have to admit that when I saw babies who had eczema on the street I judgmentally believed that their mother’s hygiene was compromised. One morning, when I spotted a patch of rough skin on my baby’s elbow, I ran to the pharmacy for baby moisturizer. Shortly afterward, I saw a spot on the back of his knee. After I made some more inquiries regarding eczema creams, I bought one that I was told would be effective and applied it religiously to all affected areas. I saw no change. At that time, my baby had just started eating solids. He enjoyed the fresh foods I was preparing, as well as his brother’s leftovers that he happily found on the kitchen floor. And I was sure that he was probably sharing snacks at the babysitter, as well. I wondered if his new eating habits were in any way related to those small patches, but I couldn’t do much about them anyway. Until, that is, the day that eczema appeared on his face. I will never forget my surprise and shock when that happened. My beautiful baby now had an official skin condition, and there was no solution in sight. Worst of all, he was itching and scratching, causing himself to bleed. He woke up at night in pain, crying miserably as he tried to soothe himself

with more scratching. I got him gloves to wear, but he found a way to pull his hands out of them. Finally, I booked an appointment with a dermatologist. When he suggested a cream that contained cortisone, although only 2%, I would not hear of it. I was not giving cortisone to my child. In desperation, I reached out to a nutritionist. Perhaps she would have a natural solution to our problem. She recommended Maxi Active Pro-10™ and made some adjustments to his diet. The main changes included abstention from wheat, corn, cocoa, and apples. The nutritionist explained that the Maxi Active Pro-10™ would help my baby digest his food more efficiently. This was vital because, in simple terms, the eczema was the result of undigested food that had turned into toxins that were looking for a way to exit his body. Who would have thought! Within seven days of following the nutritionist’s advice, my baby stopped itching. At that point, I cared little about his appearance. What gladdened me most was that he was becoming calmer and happier with every passing day. Yes, I agree that cortisone cream may be an easy way out, but not only is this solution short-term, but it also treats the problem from the outside in. Maxi Active Pro-10™, on the other hand, tackles the issue from the inside out, easing the digestion problem so that the body does not react with eczema anymore. Since he has been taking Maxi Active Pro-10™, my baby is healthy, he hasn’t had a diaper rash, and his skin is beautiful once again. Want to see a picture? Chavi can be reached through The Wellspring.

How has your health and wellbeing improved thanks to Maxi Health? To receive a free bottle of the supplement that changed your life, send a 50-100 word description of your story to info@wellspringmagazine.com. We reserve the right to end this promotion at any time, without notice.

The Wellspring | February 2017 78

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

Inkwell

Fare Well

Food for Thought

The trees that

are slow to grow

bear the best fruits.

Shevat 5777 | The Wellspringâ&#x20AC;&#x201A; 79

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

IT WORKS. SEE FOR YOURSELF !

NEW

maxihealth.com 800.544.MAXI info@maxihealth.com

It may be hard to believe, but fat is essential to your health. Without the right kinds of fat in our diet, you eye health can suffer. Omega 3 fish oil contains DHA, which is generally found in high amounts in the retina, and is a crucial component of normal vision. So look no further than Maxi Health’s Omega 3 Eye Formula™ and Vision To The Max™, which contain essential ingredients including astaxanthin, lutein, bilberry, vitamins and antioxidants, to improve your vision and ensure your eyesight is as strong as ever.