Wellspring issue #21 by The Wellspring

WEALTH OF HEALTH CONFERENCE WITH HERSCHEL GLUECK OF AUNT EVA

HELLO FROM THE HEALTH BANDWAGON: HOW WE DID IT 4 people share how they made the switch to a healthy lifestyle Their challenges, results, and secrets

ULCERATIVE COLITIS Tamar Feldman, RDN, CDE, on how to heal

WAS IT JETLAG? My mother wasn't herself but she wouldn't see a doctor

MORE MILK

CUP OF TEA

Does a mother's food intake affect her baby's nutrition?

RENA REISER Intuitive Eating Coach Your body knows what it needs

"I'M NO GOOD" Esther Moskowitz, LCSW, on Toxic Shame

ISSUE 21 OCTOBER 2017 TISHREI 5778

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Editor In Chief Shiffy Friedman, MSW, CNWC Nutritional Advisory Board Jack Friedman, PhD • Moshe Weinberger Yaakov Goodman, CN • Mimi Schweid Nutrition Contributors Dr. Rachael Schindler • Tanya Rosen, MS CAI CPT Shani Taub, CDC • Tamar Feldman, RDN, CDE Fitness Advisory Board Syma Kranz, PFC • Esther Fried, PFC Feature Editors Rochel Gordon • Liba Solomon, CNWC Copy Editors Gila Zemmel • Faige Badian Food Editor Esther Frenkel Food Styling & Photography Yossi & Malky Levine Creative Directors Nechama Zukin • Rivky Schwartz Digital Marketing Simcha Nunez Store Distribution Motty Srugo 718-496-1364 Write To Us: 670 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 Production: www.mediaotg.com

From the Editor

Dear Readers, Succos is the yom tov in which we’re forced to leave our comfort zone. For some, living in the sukkah for an entire week means walking a considerable distance from the kitchen and back, plates of hot soup in hand. For others, it’s sitting in an unheated hut when the autumn breeze turns into a winter howl. And even those who are well-equipped may still manage to get some raindrops in their soup. Still, this is the yom tov we call zman simchaseinu. In essence, comfort is a secular ideal. It’s a shortcut route to instant happiness, which fades even faster than it appears. The easy way out never leads to true satisfaction. When we take a step out of the comfort zone, we’re taking a step closer toward the real joys in life. When we view a move out of the comfort zone as a burden, we lose sight of the true pleasures in life. The famous Gemara describing how the nations will kick the sukkah in their anger and frustration at what they perceive as a difficult mitzvah attests to this truth. Yiddishkeit and Torah are not meant to be comfortable; they’re meant to bring us real joy. Check out this issue’s Torah Wellspring for more on this fundamental key to true happiness. In "Hello from the Health Bandwagon," you’ll get to meet four people who left their comfort zones and chose instead to embrace a healthy lifestyle. Indulging in sweet-tasting delicacies may tempt the comfort seeker within, but the interviewees show us that taking the route that requires more effort, planning, and self-control leads to untold benefits in every aspect of life. At the supermarket the other day, I was bagging some healthful items I had just purchased when a friend who was next in line commented, “I feel so bad for you.” She was excited about all the desserts and sides she would be preparing for yom tov and feeling sorry for me that I wouldn’t have them. To me, it wasn’t bad at all. The conscious decision to feed myself and my family foods that nourish despite the extra investment and “deprivation” it necessitates is worth every effort. When the going gets tough, you know you’ve come to a good place. Enjoy yom tov in good health and true happiness. All the best, Shiffy Friedman

Shiffy Friedman

shiffy@wellspringmagazine.com

Well-Put!

“Too many women suffer in silence because they feel uncomfortable asking certain questions,” says Ruchie Freilich of CHAVA. Read more about what this worthy organization has to offer in regards to women’s health on page 30.

Tishrei 5778 | The Wellspring 7

Contents

OCTOBER 2017 - TISHREI 5778 WELL INFORMED

FIGURES By Miriam Katz

14 16 18 22

WEALTH OF HEALTH Conference with Herschel Glueck By Sarah Weinberger

DEDICATED TO HEALTH 10 Questions for Ruchie Freilich of CHAVA By Chana Dunner

WELLNESS PLATFORM By Rabbi Hirsch Meisels TORAH WELLSPRING By Rabbi Ezra Friedman HEALTH UPDATES IN THE NEWS By Liba Solomon, CNWC

LIVING WELL ASK THE NUTRITIONIST More Milk By Shani Taub, CDC IN GOOD SHAPE Fitness 101: Kangoo Jumps By Breindy Goldberger, NASM, CPT, PNC COVER FEATURE Hello from the Health Bandwagon By Chevy Reichberg HEALTH PROFILE Client: Michal T. By Esther Steinmetz TRIED AND TRUE Pleasant Drive By Batsheva Fine AT THE DIETICIAN Ulcerative Colitis By Tamar Feldman, RDN, CDE MONTHLY DOSE Migraine Headaches By Yaakov Goodman, CN

8 The Wellspring | October 2017

28 30 32 54 56 58 60

“ ” TWO YEARS AFTER I STARTED LEADING A HEALTHY LIFESTYLE AND WHEN OUR YOUNGEST CHILD WAS THIRTEEN YEARS OLD, I GAVE BIRTH TO A HEALTHY BABY. -RIVKA, PAGE 32

The next issue of The Wellspring will appear iy”H on November 15th.

EAT WELL

SEASONED Fit for a feast By Yossi & Malky Levine

NUTRITION TIDBITS IN THE NEWS By Liba Solomon, CNWC

NUTRITION FACTS IN A SHELL This Month: Bell Peppers By Devorah Isaacson

WELLBEING

63 64

“ ” BURSTING WITH FLAVOR, THESE AUTUMN-INSPIRED BEAUTIES ARE JUST WHAT YOU NEED TO END A FESTIVE YOM TOV MEAL.

-ESTHER FRENKEL, SEASONED, PAGE 41

66 68

CLEAN SLATE It's Not About the Number By Shiffy Friedman, MSW, CNWC FROM THE GROUND UP 4-5 Years By Goldy Guttman, Ms. Ed. EMOTIONAL WELLNESS Toxic Shame By Esther Moskowitz HEALTH PERSONALITY Rena Reiser By Leah F. Goldman

AGE WELL

GOLDEN PAGE By Yaakov Goodman, CN

SENIOR CARE Macular Degeneration By Rena Milgraum, RN

SAGE ADVICE Safe at the Stove By Aliza Simon

INKWELL

DIARY The Heart of the Matter By Yocheved L.

FAREWELL Tishrei 5778 | The Wellspring 9

Springboard

Letters

Tizku l’mitzvos

I got my dose of chizuk [Issue #20: Spreading Myself Thin] I would like to express my gratitude to Malka Abramson for the absolutely beautiful job she did in the diary she wrote about being her mother’s caretaker. As a middle-aged woman in a similar boat, I gained much insight and chizuk from her attitude toward the position she was in. I especially took guidance from her in opening up to my mother for the first time about her Alzheimer’s. Our conversation went surprisingly well, and it has left us both feeling much closer to one another and also less stressed about what the future may bring. With much appreciation, R. Gottesfeld

My Skin Saga

TSS is real [Issue #10: The Fire Within] I would like to thank Ruchy Reese for raising awareness on Topical Steroid Withdrawal or Red Skin Syndrome in her article, “The Fire Within.” Ironically, at first, I didn’t think the information was applicable to me, as I had always been careful to avoid steroids, fully aware of their side effects. What I didn’t know, though, was that even a simple moisturizer can conceal steroids in an innocent-looking cosmetic jar. For close to twenty years, I have

10 The Wellspring | October 2017

been using a moisturizing cream that I bought from a popular cosmetician who sells products from her home. Somehow, this product worked better than any other I’ve ever tried. Recently, I ran out of the cream, and since I was unable to buy more, I stopped using it for a while. During this time, my skin broke out in red blotches and flaking, a sign of steroid addiction, which magically disappeared as soon as I resumed the application. This raised a red flag in my mind, and I began to question the integrity of the product. Together with a friend, who also uses this cream, we decided to discontinue using it, and both of us broke out with all the classical Topical Steroid Withdrawal symptoms. The pain, the itch, and the suffering of TSW are indescribable. No one should go through this. Another user of this cream reported the case of a baby with severe eczema whose agonizing skin condition appeared as early as six weeks. Steroids, being a Class C drug, should not be administered throughout the nine months of pregnancy. The fact that the baby was exposed to the drug caused the body to react with Topical Steroid Withdrawal symptoms, which is often more painful and difficult to treat than juvenile eczema.

The cosmetician did not initially admit to adding steroids to the cream, but I was convinced this was the case. In the end, she acknowledged that she had indeed been adding steroids to the creams all these years. I don’t know if all of her products have steroids, but some definitely do, certainly the moisturizing lotion I was using. So although I always stayed away from steroids, I was unintentionally applying the drug to my facial area, where the skin is so thin that damage happens drastically, severely, and quickly. Following the instruction of Daas Torah, I am publicizing this discovery to prevent other people from suffering by continuing to feed their bodies with this harmful drug. (The cosmetician’s name is available through The Wellspring.) Please note that upon stopping this cream, you will most likely develop steroid withdrawal symptoms, which may cause mild to severe discomfort and commonly requires medical support. For information and support free of charge, I strongly recommend you contact The Skin Healing Gemach, at 845-425-2773 or TSWfighter@ gmail.com. Alternatively, you can contact the world expert on this con-

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.

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Springboard

Letters

dition, the dermatologist Dr. Marvin Rapaport at 310-274-4401, who treats patients over the phone. I beg everyone reading this: If you have a cream that is privately compounded and that works magically well, or know anyone else that does, please understand that it may be tainted with steroids and you should question its contents. In general, rather than entrusting your skin care to private people who rely on your business and your addiction (which is one of the reasons why they add steroids to the mix), it’s always safer to use things like 100% coconut oil, or products from large, internationally-recognized brands like Vaseline, Aveeno, etc.

caught in a whirlwind of obligations. It was therefore very touching to read Shiffy Friedman’s reminder about how much teachers invest in their students and how important it is to give positive feedback whenever possible. I remember meeting the mother of one of my students at a simchah last year. When I approached her to give her a good word about her daughter, she gestured with her hand toward her ear and asked if we could talk on the phone. It took tremendous effort on my part to give to the child as whole-heartedly as before, after that event. Many thanks, L. F.

C.R.

Listening to my Body Lessons for Life

A teacher’s take on feedback [Issue #20: Editor’s Note] Life as a teacher can be overwhelming. Between tending to the needs of my children and those of my students, I often find myself

And other stuff [Issue #20]

I want to thank you for your amazing magazine. I particularly enjoy the articles related to mental health, nutrition (especially Tanya’s column), and the article that combines

Torah with emotional well-being. I found the article “Watch my Growth: 3 Years Old” by Goldy Guttman to be very informative and packed with lots of practical and helpful tips. However, as a young adult who is unfortunately lacking a nurturing relationship, I’m wondering if you can feature an article that offers ways to show and give love to young adults starting at age 18. I also read Shiffy Friedman’s article on being afraid to feel. As someone who’s in therapy, the content resonated with me. I agree that facing our emotions is the best way to “get over them,” though that can be incredibly uncomfortable. I have also struggled with emotional eating. What I never realized was why I was overeating. I was so uncomfortable with myself that I never really tapped into myself. Over the years, I’ve learned to listen to my body and tune in to what’s really going on, instead of automatically reaching out to food (which I still do on occasion). Thank you again for your amazing magazine and much hatzlachah! Name Withheld

Quick Question

Feel free to shoot us your health-related question to receive an answer from one of the health experts at the Wellspring.

Question: I will be sending my two-and-a-half year old son to playgroup right after yom tov, when I will be starting a new job. The last time I had a child in playgroup, she was frequently homesick and caught every germ possible. I’m worried that might happen again, especially now that I will be working outside of the home. Is there anything I can do to avoid this? Response: The best hishtadlus you can do to prevent your child from constantly catching germs and viruses is to build up his immune system. Maxi Health’s supplement Kiddie Boost™ supports and builds the immune system so your child’s body will fight the germs on its own, and has proven to be very effective. Maxi Health’s Yummie C™, containing vitamin C, is also a great way to protect your children from illness. You can give your child up to four candies a day. Make sure you keep the bottle out of reach—the kids love them that much. To a healthy winter, Mimi Schweid, nutritional advisor

12 The Wellspring | October 2017

Wellness Platform By Rabbi Hirsch Meisels

TO A SWEET NEW YEAR

While we wish one another a “shanah tovah umesukah” at this time of year, diabetics hope and pray that the sweetness doesn’t reflect in their blood sugar levels. While diabetes can be managed through medication, a natural supplement like Maxi Health’s Chromium Supreme™, which I’d call Diabetes Supreme, contains just the perfect combination of nutrients to help regulate blood sugar levels and ensure a healthy, uneventful year, b’ezras Hashem. Before we delve into the efficacy of chromium in reducing the causes and effects of diabetes (primarily type 2), I would like to briefly explain the basics of the condition. Glucose (sugar) enters the bloodstream, either through food or the body’s production. In a healthy body, the hormone insulin regulates the blood sugar levels by communicating with the cells in order to arrange the transport of glucose to those organs. However, when diabetes occurs the cells resist the insulin and thus prevent the entry of glucose, the sugar is forced to remain in the blood. The first and most obvious way to detect whether the body is resistant to insulin is by checking a person’s blood sugar levels. However, insulin resistance manifests itself in other ways as well. For example, the body may start producing m o r e insulin in an effort to restore

With no side effects

communication. When that happens, the person will experience an increase in blood pressure and in triglycerides, the fat content in the blood. Insulin resistance also leads to an increase in appetite, and the liver will accumulate fat, causing what’s known as fatty liver disease, which results in central obesity. In an insulin-resistant body, glucose disposal is also out of order. Yet another characteristic in people with type 2 diabetes is their body composition: a higher fat content and lower muscle content. Diabetes can be established by a simple measurement of blood sugar levels in the morning and after meals. Alternatively, a doctor can perform a hemoglobin A1C test, which reveals blood sugar levels over a longer span of time. If a person is insulin resistant, he must do whatever it takes to normalize his blood sugar levels in order to lead a healthy life. How can chromium play a role in achieving this crucial goal? Researchers have found that this mineral prevents muscle cells from resisting insulin, thus allowing for the transport of sugar from the blood into the cells. One study that was performed on obese, insulinresistant animals revealed that when chromium was added to the subjects’ drinking water, their skeletal muscles absorbed more sugar and allowed for the release of more glucose in their urine. The general picture we receive from similar studies in humans confirms the same phenomenon. In one clinical trial, subjects were given a meal of rye bread, followed by a 400 microgram

dose of chromium. The glucose levels in the experimental group were brought down by 23 percent. Chromium Supreme™ contains a smaller quantity of chromium per dose, but it is combined with various other ingredients that work together with the chromium to accomplish the desired effects, rendering a larger dose unnecessary. In 2005, a study exploring the relationship between chromium and insulin resistance was performed on subjects with type 2 diabetes who had been on medication that drastically reduces blood sugar levels. (Note: This kind of medication makes the body produce more insulin, thus worsening diabetes long-term because it leads to weight gain.) The researchers found that the group that received chromium exhibited lower levels of insulin resistance and glucose tolerance, as well as lesser weight gain, than the placebo group. While chromium’s claim to fame is its ability to reduce insulin resistance, it plays other important roles in the body, as well. Studies have found that chromium decreases triglycerides by 32 percent. This is hardly surprising. Because insulin resistance is directly correlated with fat content, it’s only logical that when one decreases, the other should, too. With benefits like these, a daily dose of chromium is sure to help diabetics normalize their blood sugar levels so they can lead happy, healthy lives.

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.

14 The Wellspring | October 2017

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

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Torah Wellspring: Emotional Health By Rabbi Ezra Friedman

ZMAN SIMCHASEINU

THE SECRET TO EXPERIENCING TRUE JOY The Jewish calendar revolves around the shalosh regalim—Pesach, Succos, and Shavuos. Pesach, the festival on which we celebrate the start of our journey toward becoming the Am Segulah, is when we’re obligated to remember yetzias Mitzrayim. Since Shavuos commemorates Matan Torah, the event that has molded our lives, immersion in Torah learning is the commandment of the day. The mitzvah pertaining to Succos, on the other hand, is unique: “Vesamachta bechagecha”—we’re obligated to experience joy during this yom tov. The Vilna Gaon notes that this applies to the extent that we must take care not to be distracted from that joy for even one second. Citing the verse “Vesamachtem lifnei Hashem Elokeichem—You shall rejoice before Hashem, your G-d,” which refers to Succos, the Rambam says that although we have an obligation to be joyous during all yamim tovim, on Succos this is the essence of the festival. What is the connection between Succos and simchah? As the zman sim-

chaseinu, how does this time generate If we know that the excitement of these pleasures fades away all too joy within us? Let’s understand the quickly, why do we consistently keep nature of simchah. Happiness occurs pursuing them? Can’t we just stop? We when a person experiences pleasure. can’t; because it’s our neshamah that One person may derive pleasure from has the deep need making money, for true pleasure. while another reWhen we strive to Instead of satiatceives it from being in a position earn more money, be ing that need with ultimate pleaof power. Success more successful, or the sure, however, we brings pleasure to some, where- receive more honor, keep chasing afits counterfeit. as others travel we’re trying to fill ter When we strive to around the world, a bottomless pit, earn more money, eat certain foods, or buy nice cars to because that’s not be more successful, or receive more achieve the very what we truly want. honor, we’re trying same goal. If we to fill a bottomless look closely at all pit, because that’s not what we truly these pursuits, we observe an interwant. The ultimate pleasure, which we esting phenomenon: Once the person all yearn for, is to be connected to the achieves what he sees as pleasurable, Torah and Hashem. It’s this pleasure the object or experience starts to lose alone that finally allows us to experiits luster. “Oheiv kesef lo yisba kesef ence deep and lasting joy. — One who loves money will never be satisfied with money.” There is pleasure On Succos, after we’ve experienced in a hearty meal or an exhilarating trip, an exalted Rosh Hashanah and Yom but it’s momentary; it’s fleeting. Kippur, days during which we came closer to Hashem, we’re finally able to connect to this infinite pleasure. It’s the only true happiness we can ever feel. This isn’t a joy we have to create—it’s automatic, as long as we don’t disconnect from it. Rosh Hashanah and Yom Kippur are the corridor leading us toward the highlight of this month, when we can finally feel the real pleasure Hashem wants us to experience. And this is precisely the reason why we leave our homes on Succos. Once we’re connected to infinite pleasure, we don’t need all the outer trappings that bring us counterfeit pleasure. May we merit feeling this connection all year.

16 The Wellspring | October 2017

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Well Informed

Health Updates in the News By Liba Solomon, CNWC

SHORTER IS BETTER

New research reveals a benefit of shorter stature If you’ve always dreamed of being a few inches taller, new research findings published in Circulation: Cardiovascular Genetics may bring you some solace. According to the study, shorter people have a lower risk for dangerous blood clots known as DVTs (deep vein thrombosis), which typically start in the legs and can travel to the lungs, raising the odds for stroke. Sometimes, DVTs occur after long-haul flights, and have thus been dubbed “economy class syndrome.” What’s the connection between shorter stature and a lowered risk? “It could just be that because taller individuals have longer leg veins, there is more surface area where problems can occur,” theorized study lead author Dr. Bengt Zoller, an associate professor at Lund University and Malmo University Hospital, Sweden. “There is also more gravitational pressure in leg veins of taller persons that can increase the risk of blood flow slowing or temporarily stopping.” According to the American Heart Association, each year up to 600,000 people in the United States develop a blood clot that starts in a vein. Risk factors for these clots include having surgery, cancer, being immobilized, and being hospitalized. Pregnancy and

various hormone medications can also cause blood clots. Zoller’s study involved more than 2.6 million people from Sweden: male soldiers whose health was tracked from the 1950’s to the 1990’s, and newlypregnant women tracked from 1969 to 2010. The researchers found that men shorter than 5 feet 3 inches were 65% less likely than men 6 feet 2 inches or taller to develop one of these clots. The risk dropped 69% for women shorter than 5 feet 1 inch who were pregnant for the first time, compared to women 6 feet or taller. Although the new study can’t prove a cause-and-effect link, one U.S. heart expert said other recent research has also suggested a connection between height and clots in veins. “As we can’t do much about our height, it is worthwhile considering some preventative action” in shielding taller people against these clots, said Dr. Maja Zaric, a cardiologist at Lenox Hill Hospital in New York City. “Wearing gradual support stockings, along with avoidance of dehydration and increasing walking during ‘periods of risk’ [such as prolonged sitting] may help prevent the problem before it occurs,” Zaric said. If you’ll be traveling over yom tov, that’s something to keep in mind—whether you’re tall or short.

NOT THE ONLY TIRED ONE Why are yawns contagious?

While spending time with family into the wee hours of the night during yom tov is beautiful, chances are there will be lots of yawns—especially from the woman of the house, during this season. But how does one yawn engender a chain reaction? The contagiousness of yawns may be rooted in primitive brain reflexes, British researchers report in the journal Current Biology. Researchers at the University of Nottingham wondered where the roots of this type of echophenomena, the term for contagious movements, are located. They examined 36 adults as they looked at video clips of people yawning. The participants were told to either try to stop themselves from yawning or just let it happen. The researchers found that it’s hard to resist yawning when you see someone else yawn, and the urge to yawn gets stronger when you’re told not to do it. The researchers

18 The Wellspring | October 2017

also found that people differ in their vulnerability to yawns. “We suggest that these findings may be particularly important in understanding further the association between motor excitability and the occurrence of echophenomena in a wide range of clinical conditions... such as epilepsy, dementia, autism, and Tourette syndrome,” says study leader Stephen Jackson, a professor of cognitive neuroscience at Nottingham. The researchers also tried to manipulate contagious yawning. Using electrical stimulation, the researchers were able to increase excitability and in doing so increase the propensity for contagious yawning. The research showed that the urge to yawn is increased when a person tries to stop himself from yawning—so don’t bother trying to hide your tiredness when the guests are around.

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Well Informed

Health Updates in the News

HORSES FOR COURSES

More than just a chol hamo’ed outing

There’s a new opportunity for kids with physical disabilities to do something that most have never dreamed possible — ride a horse. Therapeutic horsemanship, which has varied physical and emotional benefits, is becoming a popular therapy intervention for children and adults alike. While putting a child with cerebral palsy atop a thousandpound animal sounds risky, families and providers say it’s a wonderful therapy. It can be a little challenging to help a young person who spends most of their day in a wheelchair saddle up on a horse. They’re scared at first, since their muscles are often very tight due to their disease, but that changes with a short ride. Christina Pierozzi from the Hospital for Special Surgery explains that the horse’s movements radiate through the patient’s pelvis, so that they get to experience what normal gait, normal walking, and normal pelvic movement feels like. “It activates their postural system,” she says. Almost as important are the benefits parents get out of watching their kids ride. “Seeing him up there as comfortable and relaxed as he is, this is smiling. My heart is smiling, this is beautiful,” said one father of a child with cerebral palsy. But therapeutic horsemanship isn’t just for children with physical disabilities; it has been shown to help children and adults with strokes, depression, anxiety, and trauma as well. In fact, horseback riding has become a popular part of the program in many rehabs and centers for emotional wellness due to the many facets of psychological development and self-awareness the activity promotes.

WHAT YOU EAT DETERMINES HOW YOU SLEEP Food diaries can help resolve sleep disorders Sleep clinicians frequently ask patients to complete sleep diaries, but they might also consider requesting food diaries, as improving nutrition may help resolve, and certainly won’t hurt, sleep disorders. Lauren Broch, PhD, a specialist in behavioral sleep medicine, with a master’s degree in human nutrition, attributes significant decreases in the severity of her patients’ sleep disorders to dietary changes. “The digestive system really drives everything. It is integral in making the energy to keep our bodies going,” she says. Broch recalled a patient who upon entering middle age began experiencing sleeplessness. The woman had tried to resolve the insomnia by changing her bed time and had also tried hormone replacement therapy, but had not considered her nutrition. “I worked with her on changing her diet, which consisted of adding breakfast back in, curtailing snacking in the late afternoon and evening, increasing protein and fat intake earlier in the day, and educating her about the benefits of whole, natural foods,” Broch said, adding that she also recommended several natural botanicals. Broch believes adequate nutrition should be part of every patient’s plan, but especially for people who suffer from sleep disorders. Insomnia, for example, has been attributed to poor nutrition, digestive issues, and stress, which affect cortisol, blood sugar, and other nighttime biorhythms that in turn can impact sleep maintenance. With sleep apnea, weight loss helps with disorder management. Similarly, diet is often overlooked in treating narcolepsy, a neurological disorder that affects a person’s ability to regulate their

20 The Wellspring | October 2017

sleep/wake cycle. Broch recommends that a person with a sleep disorder should ask themselves: Am I eating three meals a day? Am I eating protein early in the day? Am I drinking enough water? Are my mealtimes regular, or do they vary on weekends? How much junk food am I eating? In other words, use your basic knowledge of healthy nutrition to remedy any obvious bad habits that you might glean from a diet questionnaire or food diary. Turns out that when you eat right, you may also sleep right.

Well Informed

Figures By Miriam Katz

Healthy Living Stats

A body fat percentage under

Less than

of Americans live a “healthy lifestyle”:

A diet score in the top

40� on the Healthy Eating Index

20� 30�

for men, or

for women

Moderate or vigorous exercise for at least

150 minutes a week

cigarettes smoked

(Mayo Clinic, 2016)

22 The Wellspring | October 2017

25% of U.S. adults eat the recommended five or more servings of fruits and vegetables every day

U.S. adults are consuming

600 more calories a day than they did in 1970

More than

million

(30%) U.S. adults over age 20 are obese

6-7 16%

Lifespan of obese adults is

years less than adults at a normal weight

of children aged 6–19 years are overweight This percentage has tripled since 1980.

U.S. adults consume an average of

3,400

mg/day of sodium, well above the current federal guideline of less than 2,300 mg daily

Reducing the sodium consumed by 1,200 mg per day could save up to

Empty calories from added sugars and solid fats contribute to

40% 20

of total daily calories for 2–18 year olds. Half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk

Billion

out of

American diets fall into the category of “poor” or “needs improvement” on the U.S. Department of Agriculture Healthy Eating Index

Elul 5777 | The Wellspring 23

Well Informed

Wealth of Health By Sarah Weinberger

conference with: HERSCHEL GLUECK DEVELOPER AND OWNER OF AUNT EVA LOCATIONS: New Jersey

SINCE: 2017

MOTTO:

Simply nutritious; absolutely delicious.

Since 2009, Mr. Herschel Glueck, the originator of Shibolim, has been on a mission. Not satisfied with so-called “healthy” cookies, he was determined to create the perfect product that combines great taste and genuine nutrition. Finally, just in time for yom tov, Mr. Glueck rolled out the product of his intense research, investment, and work: the Aunt Eva brand. Available in five flavors: chocolate chip, coconut chocolate chip, cinnamon pecan, caramel sea salt, and almond raisin, Aunt Eva cookies are chock full of nutrition and bursting with flavor.

WHAT LED YOU TO INVEST YOURSELF IN CREATING THE PERFECT HEALTHY COOKIE?

I entered the health food market 12 years ago, when I started having some health issues. This led me to launch the Shibolim brand. Ever since, I’ve been on a mission to create the perfect cookie. I understand that a cookie isn’t the healthiest food, but I wanted to produce something that’s healthier than any other cookie on the market for when we do want that treat. I took the oatmeal cookie recipe on the back of the Quaker® Oats container and I played around with it. I hired a recipe developer, but whatever recipe he tried didn’t work when mass produced, especially because I was adamant that the cookie should contain more than 50% oats. Finally, through hashgachah pratis, I got connected to a food technologist in Israel. Even with his impressive experience, he found it difficult to make the cookie I was dreaming of. He wanted to cheat and remove some of the oats, but I stuck to my original vision. He tried many times, charging for every hour, even for the failures. Because I didn’t want it to contain any junk, which leads to a looser consistency, it’s very difficult to make this cookie on a regular machine.

24 The Wellspring | October 2017

Eventually, he found a bakery with the right equipment that is able to produce the cookie in the desired format.

WHY WERE YOU SO ADAMANT THAT THE COOKIE SHOULD CONTAIN SUCH A LARGE CONCENTRATION OF OATS?

Oats are one of the healthiest grains. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants. Studies show that oats and oatmeal have many health benefits, including weight loss, lowering blood sugar levels, and reducing the risk of heart disease.

WHAT OTHER INGREDIENTS DO THE COOKIES CONTAIN?

Another specialty of Aunt Eva’s cookies is that they contain only 4 grams of sugar for a serving of 4. I made sure that we add only the precise amount of sugar necessary to prevent the cookie from tasting bitter. Understandably, the chocolate chip flavor is a bit sweeter, but it was made in a special run for chips that have 66% cocoa solid. I’ve looked at many cookies that are touted as healthy, even in the general market, and there’s hardly a cookie that has only 4 grams of sugar per serving. We don’t say eat oatmeal cookies instead of an apple. But if you’re going to eat a cookie, eat this one. It contains whole grains, all the good stuff, and no junk.

HOW MANY CALORIES DOES EVERY SERVING CONTAIN?

110 calories per serving. The chocolate flavor

has 120 and caramel sea salt only 100.

line of cookies. She liked them very much.

IS THIS COOKIE MORE NUTRITIOUS THAN A GLUTEN-FREE PASTRY?

WHAT ARE YOUR FUTURE PLANS IN THE HEALTH FOOD INDUSTRY?

I find the gluten-free trend to be blown out of proportion. There was a time when if a kid had a concentration problem, the specialist would say to get him off wheat. Nowadays, they say to get him off gluten. Gluten-free is not healthy; it’s only meant for people who truly can’t have gluten. Those pastries are full of binders like guar gum. If I ever make a gluten-free cookie, I would make it only of oat and some superfood grains, not potato starch or other non-nutritional binders.

HAVE YOU HAD ANY FEEDBACK ON THE AUNT EVA COOKIES?

The cookies have been on the shelves for only a couple of weeks, but we’ve received only compliments. Even kids like them. Of course, I’ve had many people taste samples throughout the production process, and they all gave us rave reviews. We don’t write “healthy” on the box, because then people will think they’re made of cardboard.

WHICH AUNT EVA DID YOU NAME YOUR BRAND AFTER?

It’s actually a play on the word Teva. But Eva was the Hungarian name of my mother, who just passed away. Every morning after Birkas Hashachar, she had her coffee and a homemade oat cookie. Even when she went to the hospital for what turned out to be her last stay, she took along a bag of cookies she had baked. She still lived to taste this new

I developed a cracker, but I’m not satisfied with it yet. According to my standards, a cracker can’t be just a cracker. It has to be unique, be it through fiber or protein. I’m not here to compete with the thousand other food manufacturers out there. I have to offer something substantial to the customer. I also have samples of a cookie filled with fruit. So that it should comply with our standards, I have a company doing a special run of fruits with less sugar and no preservatives especially for our cookies. This product, which won’t be finalized until November, will be great for children because it’s whole grain plus fruit-filled, which makes it very soft. We also have samples of a cookie with spelt flour. We’re working on bringing up the protein content.

WHAT MOTIVATED YOU TO PERSEVERE IN THE CREATION OF AUNT EVA COOKIES?

When I set my mind on doing something, nothing stops me. Even when the people around me give up, I still push through. I know exactly what I want when I make a product, and I don’t compromise, even when the factory says they can’t do it. My philosophy is that taste is number one, and then we’ll make it as healthy as possible. I hope this cookie will be successful so we can produce more healthy cookies, and that Hashem should give me the strength to continue, because I’m not a youngster anymore.

Tishrei 5778 | The Wellspring 25

Well Informed

Dedicated to Health by Chana Dunner

10 QUESTIONS

FOR RUCHIE FREILICH OF CHAVA

CHAVA H E A L T H Y

W O M E N

H E A L T H Y

A PROJECT OF A TIME

Y O U

CHAVA IN A NUTSHELL CHAVA is a division of A TIME that offers assistance to all women throughout their reproductive years, from birth to menopause. Among its many services, CHAVA provides referrals to ob/gyn specialists, case management for high risk pregnancies, as well as advice for cycle management, planning a wedding, and any other women’s health-related issues.

1 2

WHAT MOTIVATED YOU TO LAUNCH YOUR ORGANIZATION?

A TIME’s office was inundated with calls regarding women’s health unrelated to infertility. Since the founders of the organization sought to help women in all capacities, CHAVA was born. As Rabbi Chaim Unger, our Rabbinical director and posek explains, the Gemara says that the suffering of women is a result of the sin of the first woman, Chava. Our hope is to help mitigate that pain and suffering.

WHAT IS YOUR CURRENT ROLE AT CHAVA?

As the program director, I oversee the programs and services. Part of my work is making sure that all calls are dealt with promptly and effectively. All questions are answered by medical experts under the guidance of Rabbi Mordechai Koenig, A TIME’s medical director, and Mrs. Vivi Moskowitz, A TIME’s medical consultant. All halachic questions are answered by Rabbi Chaim Unger. In addition, I also work on community outreach. We arrange educational events for general women’s health, as well as for specific areas of interest, such as PCOS, endometriosis, and pelvic pain. We also do periodic trainings for kallah teachers.

26 The Wellspring | October 2017

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

Getting the exact details of a case when we’re doing a referral can be really challenging. Women don’t always share the full story, so we must ask the right questions to be able to direct them to a suitable specialist. It’s an art. A woman recently called our office saying that she must see a specific specialist immediately. We would have been happy to help her do so, but upon further discussion, we realized that what she was asking for and what she needed were two entirely different things. Also, since the issues we deal with aren’t publicly addressed, it’s challenging for us to spread the word regarding our services.

4 5

CAN YOU SHARE A STORY THAT STANDS OUT IN YOUR MIND? A very young child was admitted to the emergency room in excruciating pain. To her parents’ shock, an ultrasound revealed a severe complication with one of her ovaries. Her parents were understandably confused as to how to proceed, so they called CHAVA for guidance. After extensive effort, and with Hashem’s help, our team secured operating room time at a reputable hospital where a skilled surgeon successfully performed the delicate surgery.

CAN YOU SHARE A POSITIVE STORY THAT YOU’VE RECENTLY EXPERIENCED?

A 25-year-old single girl was told that she has a growth in her uterus that requires surgery that would result in life altering consequences in regards to her fertility. With siyata dishmaya, our team directed her to a proficient surgeon who performed a minimally invasive procedure to remove the growth, thereby saving her future fertility.

WHAT DO YOU WISH PEOPLE WOULD KNOW ABOUT WOMEN’S ISSUES?

Too many women suffer in silence because they feel uncomfortable asking certain questions, or because they don’t know where to turn. Even if a woman has a seemingly minor question, she should know that there’s someone out there who can help. No question is too petty in our eyes. It’s painful to hear time and again from women who reach out to us after months, or even years, of suffering because they hadn’t known that their source of help was just a phone call away.

WHAT WAS THE MOST INTERESTING CASE YOU’VE RECENTLY HAD?

A teenage girl whose mother had passed away realized that something was amiss. She courageously called the CHAVA hotline for assistance. After asking some detailed questions, our medical consultant realized that the girl probably has PCOS. Our consultant recommended the right diet, nutritionist, and doctor to help her deal with and ameliorate the condition.

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

It’s difficult and painful when we witness sorrow and pain. Still we know we must be strong for the person we’re dealing with and we do our best to empathize. When we get off the phone, or walk out of the hospital room, we turn to each other for chizuk. Ultimately, what helps us cope is the pride we take in knowing that we have helped another family.

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

The best part of our work is witnessing the good results women receive thanks to our intervention. Knowing that we’re able to be the shlichim to help them is incredibly rewarding. Of course, the hard part is helping women deal with a loss of fertility and chronic severe pain, as well as empathizing with them when they’re experiencing challenging times.

WHAT WAS THE BEST COMPLIMENT YOU’VE EVER RECEIVED?

At a recent CHAVA event for kallah teachers, one of the women commended us for being there for the kallos prior to the wedding and, more importantly, after they’re married, for any question that might arise. She said that the knowledge that we’re available, come what may, helps a young woman be a calmer, happier kallah and wife.

Tishrei 5778 | The Wellspring 27

Living Well

Ask the Nutritioniust By Shani Taub, CDC

More Milk

Does a mother's diet play a role in her baby's nutrition?

Q A

First, I would like to inform you that I greatly enjoy reading your monthly column, in which you provide excellent advice. I have an eight-week-old baby, and I am determined to lose the weight I gained during pregnancy. Since I’ve always been very thin, I’m having a hard time with my new reality—my clothes simply don’t fit. I started a diet, and I’m doing well. However, it seems to me that my baby is suffering. My milk supply is lower and definitely not as rich. How can a nursing mother diet without affecting her baby’s nutrition? —New mother

Mazel Tov upon the birth of your new baby and thank you for your feedback on the column. It can be frustrating to have a closet full of clothes that don’t fit, but it’s perfectly normal. Keep in mind that just as the weight came on gradually, it may take time for you to lose it. The less stressed you are about the situation, the more you will be able to enjoy your new baby and the joys that come along with motherhood.

If you ask a lactation consultant what causes an increase or decrease in milk supply, she will tell you that most women are either blessed with a healthy

28 The Wellspring | October 2017

milk supply or they aren’t, regardless of their efforts. Overweight women who consume large quantities of food may have no milk at all, whereas women who eat very little, even in third world countries where food is scarce, may be abundantly blessed. Generally, a woman’s milk supply is largely unaffected by the amount of food she eats. And, contrary to popular belief, babka doesn’t make good milk. A new mother may be reaching out for such comfort foods, but they definitely don’t help build up her milk supply. In fact, mothers who consume high amounts of trans fats may be passing them along to their babies in their breast milk. A study in the November 2010 issue of European Journal of Clinical Nutrition reports that nursing mothers who consumed more than 4.5 grams of trans fat a day (a serving of French fries has 5) doubled the chances that their infants would have high levels of body fat. So if you have been eating unhealthy foods before you started your diet, know that you’re now only improving your child’s nutrition, not detracting from it. I’m wondering how you’ve been measuring your milk supply and its richness, but according to the information

I’ve shared above, your baby’s nourishment shouldn’t be effected in any significant way by your diet. Factors that do play a role in milk production are hydration, sleep, and stress. If a mother drinks enough, makes sure to get her necessary hours of sleep, and takes the time to relax, her milk supply should be perfectly fine, even if she’s eating less than usual. But if you become stressed as a result of your diet, which may occur if you’re eating too little, this may result in lowered milk supply and an inhibited letdown reflex. And, although food intake doesn’t play a significant role in the quantity of milk for most women, some women can take certain steps to enrich their supply through proper nutrition. If a client tells me that she’s having problems with her milk supply before she starts a diet, I’ll devise a special plan to ensure that the supply stays rich by including high-fat foods like almonds, avocado, by spreading out the meals throughout the day, by including snacks to keep the body well nourished, and by recommending fenugreek supplementation, which also helps build the supply. Since no two bodies are the same, it’s always a good idea to try a specialized food plan under the guidance of a nutritionist in order to ensure that both mother and baby benefit from the mother’s diet.

Taking Care of Mommy Although a woman who isn’t strict with her diet can still nurse successfully, it’s important to keep in mind that good nutrition helps a mother maintain her own health. The foods that are recommended to nursing mothers are generally those rich in calcium, such as fish, nuts, and chicken soup, which also aids hydration.

No matter how much or what you eat, you can rest assured that your baby is getting all the nutrition she needs. However, if you make sure to eat healthy, you’re giving your baby the best possible—a healthy, happy mother.

What’s In Mom’s Milk? According to the La Leche League, the quantity of a woman’s milk supply is not significantly affected by how much she eats, nor does the composition of the milk vary much according to diet, but rather with the baby’s age and his growing needs. Mother’s milk, which is best for baby, contains water, fat, carbohydrates, protein, vitamins and minerals, amino acids, enzymes, and white cells. Approximately 60% of the protein is whey, while 40% is casein. This balance of proteins allows for quick and easy digestion, and the proteins themselves have properties that protect against infection. Mother’s milk contains a small amount of iron in a form that is easy for babies to absorb. As with calcium and other minerals, the levels of iron in mother’s milk are constant, despite variations in the maternal diet or the mother’s body stores.

If you become stressed as a result of your diet, which may occur if you’re eating too little, this may result in lowered milk supply and an inhibited letdown reflex. Sweat-Free Calorie Burner Breastfeeding offers many benefits to both mother and baby—one of which is weight loss. Nursing a baby takes a lot of time and energy, so it’s no surprise that breastfeeding burns calories. According to the La Leche League, approximately 20 calories are used to produce one ounce of milk. For the average 150-pound woman, this means that breastfeeding burns approximately 500 calories per day.

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.

Tishrei 5778 | The Wellspring 29

Living Well

In Good Shape By Breindy Goldberger, NASM CPT, PNC

fitness 101:

Kangoo Jumps 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 pros and cons of each.

WORKOUT DESCRIPTION Anyone who enjoys profusely sweating while exercising can expect to fall in love with Kangoo jumps. When I first discovered the Kangoo Jumps shoes at a fitness expo in 2011, I was intrigued. I decided to take the gamble and purchase several pairs and I never looked back. I’m so passionate about Kangoo jumps because it’s perfect for the person who claims she hates working out. It's a low-impact form of exercise that anyone can do, yet it offers double the intensity of any other cardio-style workout. Essentially a pair of boots with springs attached to the soles, Kangoo Jumps shoes work in a way that every time your foot lands on the ground, the spring absorbs the impact, then propels your knee back upward. During this process, you will burn twice as many calories as you do when walking or any other

30 The Wellspring | October 2017

style dancing. You will tone and sculpt your legs and core, and very likely get hooked instantly. A kangoo class is intense, yet very exciting. It offers 60 minutes of nonstop jumping, dancing, turning, sweating, and smiling. By the end of the class, participants are drenched in sweat and can already feel the workout in their legs. In every Kangoo class I give, I watch the women laugh as they work out and when they leave, it’s like they’re walking on air. They feel accomplished and happy, a spring in their step both figuratively and literally. The intense rush of endorphins the participants experience makes them want to return time and again. Calories burned per workout: 750–1,000 Areas targeted: core (via balance) and lower body

DEVELOPMENT

The prototype for springed boots was developed in the 20th century in Eastern Europe as a recreation device for athletes recovering from leg injuries. The concept was redesigned in the 1990s by Swiss entrepreneur Denis Naville, who focused on improving comfort, design, and performance. Later, a group of fitness programs were created as Kangoo Jumps Fitness Programs to provide runners and serious athletes a lower impact alternative to regular sports shoes.

CONCERNS Regarding the concern of the workout’s safety, Kangoo shoes are actually safer than roller blades. Kangoos are incredibly easy to balance in because they balance themselves. Even for the most clumsy and uncoordinated, it is nearly impossible to fall. Standing still is really the hardest part, which is great because it keeps you moving. The position may look intimidating at first, but once you strap a pair on, it’ll only be a matter of minutes before you to adapt to them. And when you’re done, you’ll be eager to return for another fun boost of endorphins.

THE PROS Kangoo fans notice rapid improvements in their endurance, muscle tone, and cardiovascular fitness, with half the impact of normally higher impact activities. With Kangoo Jumps, the shoes provide half the workout. The health and fitness benefits of Kangoo Jumps are indisputable, with various independent studies carried out by leading authorities in sports medicine proving that they reduce joint stress and impact by as much as 80 percent. This is due to the shoes built-in impact protection system, which provides higher degree of protection against injury to the ankles, hips, knees, lower back, and spine than any other sports shoe available. Some doctors and physical therapists recommend Kangoo Jumps to patients who want to get back into training faster, following a sporting injury or surgery. Kangoo Jumps have been proven to stimulate

the lymphatic system, cleansing the body’s cells and flushing out damaging toxins to strengthen the immune system. Another reason the shoes come so highly recommended is that working out with them stimulates osteoblastic bone rebuilding. With a loss of bone density leading to osteoporosis, which is very common in older females, it is well worth utilizing Kangoo Jumps in at least some of your workouts. University studies have shown that there is much more caloric expenditure using Kangoo Jumps than with regular activity. In Kangoos, you have to constantly use your stabilizing muscles to maintain balance, which will keep your core and leg muscles engaged the entire time, giving you an incredible workout. During the entire workout you are pushing against the T-spring of the shoe and rebounding against gravity, which adds even more resistance. On average, using Kangoo you will be burning over 25 percent more calories than you can with traditional exercises. And depending on the speed and intensity used, you can burn up to 50 percent more (that equates to an average of 15–20 calories per minute, 750– 1500 per hour).

Breindy Goldberger is an NASM-certified personal trainer who holds numerous additional certifications including kangoo dancing, kettlebells, trx, and PiYo (pilates yoga fusion). As a weight loss coach, Breindy is obsessed with helping other women live a healthier, happier, and supercharged life. She strives to offer the most effective fitness programs and to deliver them in a fun fashion, as well as to simplify nutrition so women can build lean food habits for lasting change. Breindy can be contacted via The Wellspring.

Tishrei 5778 | The Wellspring 31

Living Well

Cover Feature By Chevy Reichberg

hello from the health bandwagon How We Did It

4 people share how they made the switch to a healthy lifestyle Their challenges, results, and secrets

32 The Wellspring | October 2017

meet us: Goldy, 31

Writer, mother of four 7 years of healthy living “It’s empowering to know that I’m feeding myself and my family right.”

Yerachmiel, 27

Kollel yungerman, father of two 1 year of healthy living “I look at my life as two separate entities—the before and after.”

Rivka, 43

Part-time Amazon seller, mother of six 6 years of healthy living “It took me almost two decades to realize how food was controlling my life.”

Sury, 26

Stay-at-home mom, mother of one 4 years of healthy living “It’s been life altering—physically and mentally.”

Tishrei 5778 | The Wellspring 33

Living Well

Cover Feature

On Board

What led me to embrace a healthy lifestyle Goldy: When my husband was about 16, he had an infection in his digestive system. Although it didn’t require surgery, it took him a long time to recover. Even after we got married at 20, he would mention every now and then that he doesn’t have strength. He used to get blisters in his mouth all the time. They wore him out to the point that he had to nap during lunchtime. We assumed that it was a symptom that something was going on internally. In addition to the repercussions of the infection, my husband has an allergy to dairy, as well as food sensitivities to certain vegetables like eggplant. Thus, he always had an interest in eating more healthfully. Then, about seven years ago, he stumbled upon Rabbi Meisels’ hotline, Kol Beri’im. Understandably, he was very intrigued by what he heard and impressed that Rabbi Meisels’ theories were very logical and well researched. Gradually, we adjusted our lifestyle according to his guidance.

Yerachmiel: A while back, I started feeling that I can’t live this way anymore. I don’t know if I have an especially sensitive digestive system or if I was simply in touch with my body, but wheat, sugar, and dairy made me very tired. After I consumed any of these foods, I wasn’t functioning at my optimal level. Especially since I spend most of my day learning, it was obvious to me that my head wasn’t as clear as it could be. Over the last two to three years, I tried several different options, such as following a strict food plan and fasting, until I realized that what worked best for me was coming up with my own plan.

Rivka: For over three decades, I carried around extra baggage. Not only was I overweight, but I was suffering from the medical repercussions, as well. When my third child was four years old and our family wasn’t growing, I wasn’t surprised to learn that I was suffering from PCOS, a common occurrence in overweight people. For years, I tried various medication, which only led to more disappointment. Finally, six years ago, when I spoke to an advisor who helps women with health issues, she told me the only way I would manage to get out of my mess was through weight loss. I knew it was time.

Sury: I’ve been struggling with Crohn’s disease since I’m 12. As a result of the condition, I was always weak. I lost a lot of weight and I was trying to find relief from the pain caused by everything I ate.

Getting Real

How I felt about making the switch Goldy: Originally, my husband was just going to start eating healthy, independent of what the rest of the family was eating. His choice wasn’t going to affect me in any significant way, especially since I was preparing specialized foods for him anyway due to his allergies. I was cooking quinoa, millet, and kasha as sides. But the more information he learned about what he was eating, the more convinced I was that this was the right way to live. When my husband told me that he didn’t want to use a sugar substitute that first Pesach that we were off sugar, it felt exhilarating to be off sugar for eight whole days. It was definitely a very empowering feeling, and still is. Rivka: Honestly, I felt hopeless at first. I had so much weight to lose and I knew I was in for a long haul if I wanted real results. But once I embraced the changes as a lifestyle versus a plan that deprives me, I was able to enjoy the process. Today, I don’t know how I ever let myself indulge like that.

34 The Wellspring | October 2017

Yerachmiel: In the beginning, it was hard to exercise control over the intake of foods I had considered geshmak. I was also hungry in the beginning because healthy food doesn’t leave you feeling stuffed in the way that junk does. But from the very beginning, I felt lighter and more energized. I don’t need so much sleep and I’m a lot less lazy.

Sury: I think most people who turn to food as a means of helping themselves are usually at rock bottom. So for me, it wasn’t so hard emotionally because I was desperate to help myself and was willing to do whatever it took to get there. All the learning and having to cook everything from scratch is mentally and physically draining though.

Cut it Out

What I eliminated from my diet Goldy: We’re off sugar and foods with high carb counts. One bag of sugar lasts a year in our house. In regard to fruits, we only eat summer fruits like peaches, plums, nectarines, and cactus pears because they have a lower carb count. Melon isn’t that high, but it’s still higher than we’d like so at a simchah that’s usually the treat that my kids will take. We never drank fruit juice, but my husband did because he was allergic to milk and he wanted the vitamin C from orange juice. We also don’t eat grains like quinoa and kasha. Our focus is the carb count, not which class the food belongs to. Two pieces of dark chocolate, for example, is enough as a serving and has less carbs than a serving of crackers, which definitely consists of more than two.

Rivka: I don’t eat white flour ever and I consume very small amounts of sugar. I also stay away from so-called dietetic foods, which can look very tempting but are usually not as helpful to weight loss and a healthy lifestyle as we think they are.

Yerachmiel: I try to avoid processed foods as much as possible and I’m mainly off sugar, white flour, and foods with a high saturated fat content such as yellow cheese. I’ve also stopped drinking alcohol, which turns into sugar in the body.

Sury: I’m off gluten, grains, sugar, lactose, yeast, processed oils, most unhealthy additives or preservatives, and, of course food coloring and MSG.

My Menu

Here’s what I do eat Goldy: When I first discovered almond flour, it was sold in one- or two-pound bags at an outrageously expensive price. In my baking, I’d want to use as little as possible so I’d combine it with shredded coconut and different ground seeds and nuts. As you can imagine, the taste wasn’t amazing— until I discovered the cookbook, A Taste of Wellness, by Rochel Weiss. I found recipes for baked goods, especially bread, as well as vegetable-based side dishes. I gradually learned to adapt all my recipes to create healthier alternatives. And, I found out about a place that sells almond flour in bulk at a 50 percent cheaper rate than in the stores. This was a real game changer. In the beginning, whenever I had guests, I was so proud to share my delicacies with them, to show that we don’t have to sacrifice in order to eat healthy. I remember serving marble cake to my teenaged siblings and they kept asking what the secret ingredient was. The nuts in the almond flour lend a rich taste to all baked goods. On Shabbos, we eat in moderation and I bake challos from white flour for the family.

Rivka: I eat three meals a day that mainly consist of proteins and vegetables with a bit of starch. For snack, I enjoy some nuts, yogurt with granola, or a fruit. I like to start off my day with a cup of lemon juice, which is meant to cleanse the system. I make sure to cook tasty meals for dinner every night so that I can enjoy the healthy foods instead of forcing them down my throat.

Yerachmiel: I eat a regular amount of protein and carbs, unlimited vegetables, and fruits after every meal. In the beginning, I didn’t eat citrus fruits often because I was afraid of their high acid content. I drink lots of green tea. Thanks to my juicer, I’ve been enjoying a wide array of fruits and vegetables in their liquid form. Since there are many healthy vegetables that are hard to eat whole like ginger, kale, beets, celery, and parsley root, I put them through the juicer and consume them and their nutritional benefits that way.

Sury: For the first two years on the SCD diet, I used to eat lots of protein and good fats, vegetables, anything fermented, and grain-free/nut based desserts. Today, I eat more things but these are the basic categories that are good for me.

Tishrei 5778 | The Wellspring 35

Living Well

Cover Feature

Sugar-Free

What I use to sweeten my food Goldy: When we first got off sugar, I tried many different alternatives. Although I find Splenda a bit off-tasting, I’ve found it to be my best option.

Rivka: Stevia

Yerachmiel: Once my body went into the mode of not craving sugar, I started enjoying foods without their added sweetness. Today, when I eat sugar-sweetened thing, I don’t like the way it feels on my tongue. I don’t need the extra sweetness.

Sury: Honey, maple syrup, and coconut sugar. Occasionally, I’ll use raw organic sugar.

Side Effects

How the Switch affected other aspects of my life Goldy: Since we started eating healthy, not we nor any of our children have had strep or any everyday illnesses, baruch Hashem. We’ve never had a sick visit. When we started this lifestyle, our oldest child was around four years old. She had had many ear infections as a toddler, but the rest of my children never had. I remember when our second child had one mild ear infection but I only realized it after a night of crying when the fluid drained from her ears. It wasn’t recurrent. I’ve also observed other small changes. I used to be able to tell on my child whether or not she ate her lunch, or if there was a party at school, based on the way she acted or when she got pinworms, which are parasites that thrive on sugar. I don’t know how conventional medicine views this, but that’s what I found. And every time she had a bout of pinworms, I felt so helpless. My daughter was also very jumpy. Who knows if she wouldn’t have been on Ritalin today if not for our natural intervention. Regarding dental health, this daughter’s X-rays revealed that she had two cavities. It was a most horrific experience to have one filled and we ended up waiting before we went back for the second visit. In the interim, we started eating healthy and my husband found out about vitamin K2 as a means to repair bones. Of course, we started supplementing. After a few months, when we returned to the dentist, we were all pleasantly surprised to learn that there were no cavities in her teeth anymore. Just like when any bone is fractured, it repairs itself if it’s given the right nutrients to grow back the healthy way, the tooth is able to heal, too.

Yerachmiel: As a side benefit, I lost weight. Also, I’m not spending so much time on food. Stopping at a gas station for coffee, for example, turns out to be a 20-minute break. Even if it takes more time to prepare healthy food, in general, the day is more structured and there’s very little loss of time in between. I’ve also started connecting to other pleasurable things throughout my day.

Fit for the Ride

My exercise routine Goldy: We started with walking but by now my husband says walking is for seniors. I do 30 seconds of high intensity moves (such as running up the stairs) followed by 90 seconds of low intensity moves.

Rivka: I go to a water aerobics class twice a week and go brisk walking with a friend on two other mornings.

36 The Wellspring | October 2017

Yerachmiel: I use the elliptical 25 minutes a day, every day.

Sury: I try walking everywhere and getting 10–15 minutes of yoga in in the morning.

Family First

How my children took to the Switch Goldy: People would tell me that it’s not possible to have children lead a healthy lifestyle and that I’m depriving them. In the beginning, my husband and I would have lots of discussions about it. At home, the children know our philosophy. They know that trans-fat and soda are the only real poison in our house and they can’t have any no matter what. They get rewarded if they bring home unhealthy stuff, and I bake a lots of treats to make healthy living more pleasurable. Because they don’t have high expectations, they’re happy with little. In the summertime, I bought a slush machine and used frozen cranberries and blueberries along with fun cups, lids, and straws to make them exciting treats. We grow cherry tomatoes in our backyard during the summer. They’re sweet like candy. When I go back to the store-bought kind after the summer I feel like I’m eating plastic. For school, I give my children snacks like popcorn, or Super Snacks in tiny bags after they finish their breakfast. They can’t take peanuts to school, but other types of nuts work great too. My mother used to do Shabbos parties, but after I jumped on the health bandwagon and another two sisters joined, she just serves shalosh seudos. I told my mother that when we come, my kids are excited to spend time with her—there’s enough to excite them in the visit other than sugar. At a simchah, I let them have one thing, which they usually say is too sweet and end up leaving it over. As the children are becoming older, they’re starting to feel trendy about their healthy choices.

Rivka: In the beginning, I prepared the healthy foods for myself and other kinds of foods for my family. Now that my older children are grown up, they’ve gained an appreciation for the foods I eat and they enjoy them too.

Yerachmiel: They love it. They get to enjoy fresh fruit juices that we squeeze together every day (while my wife gets to eat her supper in peace). Now that the days of Bissli and candy are over, they’ve become more relaxed and interested in trying the healthy foods they used to push around on their plates. The best thing of all is that they’re seeing what a pleasant life they can enjoy with Hashem’s foods that He created so perfectly just for us.

Sury: When I made the switch, my daughter was at the age where she ate whatever I served her, so it wasn’t that hard. Now that she’s getting older and she sees her friends and neighbors eating other foods, she’s starting to notice that our food is different. Still, she’s a child. I do the best I can to keep her interested in healthy food but she definitely eats things I would never eat.

When the Going Gets Tough

My greatest challenge when making the Switch Goldy: I was mostly concerned about my children. I didn’t want them to be the kids who are begging for nosh because their parents aren’t giving them. Dealing with other people’s rejection to our changes was also a challenge.

Rivka: Until I didn’t do the emotional work necessary to maintain a healthy diet, I constantly felt deprived when I couldn’t eat what I really wanted.

Yerachmiel: The greatest challenge was after my night seder, about four hours after supper, when I felt the hunger, which was only exacerbated by my tiredness. Another challenge I had was abstaining from alcoholic beverages, which I used to enjoy every Shabbos.

Sury: The first two years, I made everything from scratch. I took along food wherever I went, whether it was simchos, Shabbosim or Yom Tov as a guest. I even took along four weeks’ worth of food when we took a trip to Israel. That wasn’t easy. Not knowing if I would have something to eat when I went out without food was also hard.

Tishrei 5778 | The Wellspring 37

Living Well

Cover Feature

Cutting the Fruits

The results of my investment Goldy: My husband has fully recovered from his infection, baruch Hashem. I’m very energetic all the time and have no fatigue whatsoever. All of us were thin when we started and have remained that way, although I did gain some muscle.

Rivka: Two years after I started leading a healthy lifestyle and when our youngest child was thirteen years old, I gave birth to a healthy baby. We were baruch Hashem blessed with another two children. My PCOS is gone.

Yerachmiel: Mission accomplished. I feel energized and clearheaded every day.

Sury: I have my life back! I have a social life now because I’m not sitting home in pain. I have gained weight (yes, that’s a good thing sometimes!) and best of all, I have the energy to care of my daughter and be a more present wife.

My favorite kitchen gadget Goldy: hand blender

Yerachmiel: juicer

Rivka: vegetable dicer

Sury: mandoline slicer

My favorite healthy food Goldy: spicy fish

Yerachmiel: This drink: 3 green apples, 2 red apples, 1 lime, 3 oz. mint (checked for insects). Squeeze in a slow juicer and add 5 ice cubes.

Rivka: Omelet with onions and mushrooms (my daily lunch).

Sury: Butternut squash chips: 1 butternut squash 1 Tbsp olive oil salt and pepper to taste additional spices (optional) herbs (optional) Slice squash very thinly (preferably on a mandoline) and toss with oil and spices. Lay slices flat on a baking sheet so that they don’t overlap one another, and bake at 200°F for 3 hours, flipping over the slices halfway through. Keep the oven closed and let cool for 6–8 hours inside.

Here’s my advice to anyone who would like to join the bandwagon: Yerachmiel: Learn to love yourself. This will help you want to eat healthy and learn about how the human body functions so you’ll realize how far-reaching the effects of your food choices are.

38 The Wellspring | October 2017

Sury: Start slowly so your family doesn’t resent the changes you make. And read your labels. The marketing companies are doing a great job at targeting the consumers, but become an informed consumer so you’ll know what you’re feeding your body.

If someone’s not ready to embrace a healthy lifestyle, here’s one small change I would recommend they do make: Yerachmiel: Get rid of sugar. If you can’t, at least do exercise.

Sury: If cutting out added sugar is too hard, switching to olive or avocado oil is also great. Even just adding fermented foods into your diet like pickles or veggies made with just water and salt can make a big difference.

Rivka: Eat vegetables at every meal.

One aspect of healthy living I haven’t mastered yet Goldy: I don’t sleep enough. Also, because of my erratic work schedule, although I eat healthy, I eat randomly, such as when I have time, when I get hungry or bored, or when I want companionship while reading a magazine on the couch. I have a long way to go.

Yerachmiel: I can’t think of anything. If I would find that something else is necessary to maintaining a healthy lifestyle, I would master it because I realize how important healthy living is to my avodas Hashem.

Sury: Using chemical-free household supplies. I still use Windex, Mr. Clean, and all of that stuff. I’m gradually switching over to better nontoxic brands.

My Role Model in healthy living Goldy: My husband

Sury: Rorie Weisberg from Full ’n Free.

Rivka: My friend Faigy, who’s 20 years my senior and still at the gym every day.

Yerachmiel: Rav Avigdor Miller, zt”l. He was niftar at 94 years old, with every tooth in his mouth intact, because he truly valued the natural foods Hashem put into our world.

ISSUE 21 OCTOBER 2017 TISHREI 5778

Fit for a Feast

Exquisite, nutritious dishes to enhance your Yom Tov meals

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Eat Well

Recipes

Dear Cooks, When Malky Levine sent me the breathtaking photo of the vegetable rose quiche she and her husband created, I simply stared at it for a long time. Wow! This is not a concoction of various shades of food coloring. It’s all natural, made from readily available produce that Hashem planted into this world for our pleasure and nourishment. As I looked at the picture again, I pondered the things I take for granted in my life. Now that the new year has begun, we’ve spent the better part of this month making requests: A year of health, a year of wealth (at least no debts!), a year of happiness and success in every way. But there’s so much I want to thank for—and there’s no better time than in the happy spirit of Succos. When we sit around our cozy Succos table, the wooden room adorned with glittery creations made by little hands, I give thanks to Hashem for bringing us to this joyous moment. Isn’t it so wonderful to celebrate with good food like a breathtaking quiche and a healthy serving of maple-crisp apples? A joyous Yom Tov to you all, Esther

Tishrei 5778 | The Wellspring 43

I wasnâ&#x20AC;&#x2122;t born yesterday.

Eat Well

Recipes, Styling & Photography By Yossi & Malky Levine

Baked Maple-Crisp Apples Bursting with flavor, these autumn-inspired beauties are just what you need to end a festive Yom Tov meal. 6 apples 5 ripe plums, cubed 2 ripe nectarines, cubed 1 lemon, squeezed

1 Tbsp brown sugar ¼ tsp cinnamon 1 cup walnuts 2 Tbsp maple syrup

Preheat oven to 375°F. Cut the top third of each apple. Use a melon scooper and scoop out the core to create a well in the center of the apple. In a bowl combine the plums, nectarines, lemon, brown sugar, and cinnamon. Fill the apples with the fruit mixture and place in a pan. Fill pan with ½ inch of water and bake the apples, uncovered, for an hour. Spread the walnuts in a separate pan and drizzle maple syrup over them. Roast the nuts for 10–15 minutes. Top the apples with the glazed walnuts and serve hot.

NUTRITION NUGGET

BY DR. RACHAEL SCHINDLER

Apples in the fall are my favorite treat. Substitute coconut sugar for the brown sugar and honeysuckle honey for the maple syrup for a reduced glycemic and luscious treat.

Tishrei 5778 | The Wellspring 45

A L W A Y S

C L A S S I C.

Eat Well

Recipes

Vegetable Rose Quiche This breathtaking dish looks more complicated to create than it is. Get to work and before you know it you’ll have a stunning centerpiece adorning your Yom Tov table—and a healthy one too! 2 carrots 1 zucchini 1 sweet potato 1 small onion 4 eggs ½ cup whole wheat flour

½ cup sunflower oil 1½ tsp salt dash of black pepper Rose Garnish: Carrots, zucchini, beets, or any other colored root vegetable

Preheat oven to 400°F. Put carrots, zucchini, sweet potato, and onion in a food processor and blend until smooth. Add the rest of the ingredients and mix until well combined. Transfer to a greased 10inch round pan. For the roses, use a mandolin slicer or peeler to slice the vegetables into thin wide strips. Microwave the slices for one minute so they will be easier to work with. Roll the slices to form roses; you can use 2–3 slices per rose. Stick the first rose in the center of the pan and work your way out until it’s full. Sprinkle salt and pepper on the roses. Bake for 1 hour.

NUTRITION NUGGET BY DR. RACHAEL SCHINDLER

For a gluten free, healthier variety that comes out fluffy, substitute the whole wheat flour with coconut flour and replace the oil with 4-5 tablespoons of coconut oil. Your guests will thank you for the added nutrients, beauty, and amazing taste!

Tishrei 5778 | The Wellspring 47

P R E D I C T A B L E

Award-winning Baron Herzog wines are carefully crafted to provide a consistantly excellent experience in every bottle, so every taste is as good as you remember.

Eat Well

Recipes

Purple Cabbage Slaw Tired of your regular salad routine? Try this once and it’ll become your favorite. The vibrant colors and combination of textures make this a real treat for the eye and taste buds. 1 bag purple cabbage 1 bag white cabbage 1 of each, red, orange, and yellow pepper, diced 3–4 Scallions chopped ½ cup Craisins ½ cup slivered almonds ¼ cup sesame seeds

DRESSING: ⅓ cup apple cider vinegar ½ cup honey 3 Tbsp olive oil 1½ Tbsp shoyu sauce ½ tsp salt

Place slivered almonds and sesame seed in a pan. Roast in a preheated oven on 400°F until golden brown. In a bowl, combine cabbage, peppers, scallions, and Craisins. Mix all dressing ingredients until well combined and pour over the salad. Let salad marinate for half an hour before serving. Top with roasted nuts before serving.

NUTRITION NUGGET BY DR. RACHAEL SCHINDLER

I love this dish because it incorporates various tastes. For a sugar-free version, substitute raisins for craisins and add two tablespoons ground flaxseeds for a nutty surprise, fiber, and a flavor boost.

Tishrei 5778 | The Wellspring 49

Eat Well

Nutrition Tidbits in the News By Liba Solomon, CNWC

IT’S PINK, BUT IT’S NATURAL Ruby joins the chocolate family

Chocolate lovers, rejoice! Now you can treat yourself in more hues than brown and white, thanks to a breakthrough by a Swiss chocolate maker. Barry Callebaut AG, the world’s largest cocoa processor, has come up with the first new natural color for chocolate since Nestlé SA started making bars of white chocolate more than 80 years ago. While it has a pinkish hue and a fruity flavor, the Zurich-based company prefers to refer to it as “ruby chocolate.” The new product may help boost sales in a struggling global chocolate market that producers hope has touched bottom. As Hershey cuts 15 percent of its staff and Nestlé tries to sell its U.S. chocolate business, ruby chocolate raises the possibility that store shelves may soon be full of natural pink-chocolate bars. The innovation, based on a special type of cocoa bean, comes after approximately a decade of development, according to Chief Executive Officer Antoine de SaintAffrique. The chocolate, unveiled in Shanghai, has a natural berry flavor that’s sour yet sweet, according to the Zurichbased company. “It’s natural, it’s colorful, there’s an indulgence aspect to it, but it keeps the authenticity of chocolate,” says the CEO. “It has a nice balance that speaks a lot to millennials.” Innovations in chocolate often take years because of the complex structures of chocolate and the challenge

of maintaining texture and taste. Nestlé scientists have found a way to reduce the amount of sugar in chocolate by as much as 40 percent, though it won’t be available in confectionery products until next year. Barry Callebaut also sells chocolate that withstands higher temperatures, a goal chocolate companies have sought to achieve for decades. Barry Callebaut’s research department came across the possibility of ruby chocolate about 13 years ago when it was studying cocoa beans, and Germany’s Jacobs University in Bremen cooperated in the development. The beans used to make ruby chocolate come from the Ivory Coast, Ecuador, and Brazil and the unusual color is from the powder extracted during processing. No berries or colors are added. While other companies already produce red cocoa powder, this is the first time natural reddish chocolate is being produced. We’ll wait patiently until Ruby gets her hechsher.

ONE MORE BITE, PLEASE!

The FDA can’t get kids to eat their veggies The Department of Agriculture has invested seven years and several million dollars in a popular program that claims it gets students to eat significantly more fruits and vegetables. But as a recent critique of the research behind the program reveals, “significantly more” often means an amount as small as a single bite of an apple.

research group that administers the Smarter Lunchrooms Movement. Any nutrition intervention, including Smarter Lunchrooms, has striking limitations, Just acknowledges. “The best we would hope for, under ideal conditions, is to get kids to eat some extra fraction of a serving of fruits or vegetables,” he said.

The critique, which was published on the academic platform PeerJ in August, alleges that researchers have exaggerated the benefits of a program that is used as a model for healthy eating in schools.

The program developers claimed that giving vegetable dishes fun names, a core recommendation of the program, “persistently increased” vegetable consumption. In reality, however, the study examined only how many vegetables kids put on their plates, not how many they actually ate.

The paper raises questions about the efficacy of the Smarter Lunchrooms Movement, which has been adopted by more than 30,000 schools across the U.S. since its launch in 2010. And it speaks volumes about the challenges of trying to get children (and adults) to voluntarily improve their diet. In addition to the Smarter Lunchrooms Movement, USDA has devoted millions of dollars to improve the nutrition of school meals and encourage food-stamp recipients to buy more produce. Both efforts produced results on par with a single bite of apple, said David Just, the co-director of Cornell University’s Center for Behavioral Economics in Child Nutrition, the

50 The Wellspring | October 2017

Craig Gundersen, an agricultural economist at the University of Illinois said he is particularly concerned that the Smarter Lunchrooms approach is distracting policymakers from more effective, and less politically palatable, options, such as increasing funding for the school meals program. “Shouldn’t we be doing that instead of moving around the apples and bananas and broccoli?” Gundersen asked. “I haven’t seen any evidence that these things really work, in or out of the school context.”

MAKE IT BLACK, PLEASE

What your coffee order says about your personality The order you place at the coffee shop may reveal more than your culinary preferences. Research conducted by clinical psychologist Dr. Ramani Durvasula reveals which type of coffee drinkers are people-pleasers and which are the most laid-back. According to the survey of 1,000 coffee drinkers, black coffee drinkers are old-school purists who are patient and efficient but can be a little quiet and moody, while latte drinkers are generous with their time but don’t always take care of their health. Dr. Ramani’s survey looked at different facets of personality along with the types of coffee which people expressed a preference for. Among their findings, they learned that frozen/blended coffee drinkers tend to be trendsetters who like to try new things. While they might be spontaneous and imaginative, they could also be reckless and fail to make healthy choices. Latte drinkers tend to be people-pleasers and comfort seekers, who will go out of their way to help others. On the other hand, they don’t always take care of themselves and can get over-extended. Decaf/specifically-ordered coffee drinkers tend to be more obsessive and perfectionist. They make healthy choices but also tend to be worriers, overly-focused on order and control.

Black coffee drinkers like to keep things simple but tend to be resistant to change. Instant coffee drinkers are the most laid-back, but also tend to be poor planners and prone to procrastination. As with any associational study, these are only patterns in the data which emerged over the large group of people surveyed. Despite these associations, you could easily be a black coffee drinker who is highly imaginative and open to change. So keep ordering what you like and enjoy that drink.

BRING ON THE ALMONDS Natural cholesterol remover

If you eat almonds on Succos, here’s another reason to include them in your yom tov dishes. According to a recent study published in Journal of Nutrition, they not only help boost levels of “good” or HDL cholesterol, but they also improve the way cholesterol is removed from the body.

The researchers wanted to see if almonds could not just increase the levels but also improve the function of HDL cholesterol, which works by gathering cholesterol from tissues, like the arteries, and helping to transport it out of the body.

The Penn State researchers compared the levels and function of high-density lipoprotein (HDL cholesterol) in people who ate almonds every day to the HDL levels and function of the same group of people when they ate a muffin instead. The researchers found that while participants were on the almond diet, their HDL levels and functionality improved.

In the controlled-feeding study, 48 men and women with elevated LDL cholesterol participated in two six-week diet periods. In both, their diets were identical, except for the daily snack. On the almond diet, participants received 43 grams, about a handful, of almonds a day. During the control period, they received a banana muffin instead. At the end of each diet period, the researchers measured the levels and function of each participant’s HDL cholesterol. The researchers then compared the results to the participants’ baseline measurements taken at the beginning of the study. They found that compared to the control diet, the almond diet increased alpha-1 HDL, when the particles are at their largest size and most mature stage, by 19 percent. Additionally, the almond diet improved HDL function by 6.4 percent in participants of normal weight. Researcher Kris-Etherton says that while almonds will not eliminate the risk of heart disease, they may be a smart choice for a healthy snack. She adds that in addition to their heart-healthy benefits, almonds also provide a dose of good fats, vitamin E, and fiber.

Tishrei 5778 | The Wellspring 51

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:

BELL PEPPERS

Principle

Nutrition Value

Percentage of RDA

Energy

31 Kcal

1.5%

Carbohydrates

6.03 g

Protein

0.99 g

Total Fat

0.30 g

Cholesterol

0 mg

Dietary Fiber

2.1 g

5.5%

Folates

46 µg

12%

Niacin

0.979 mg

Pyridoxine

0.291 mg

22%

Riboflavin

0.085 mg

6.5%

Thiamin

0.054 mg

4.5%

Vitamin A

3131 IU

101%

Vitamin C

127.7 mg

213%

Vitamin E

1.58 mg

11%

Vitamin K

4.9 µg

Sodium

4 mg

<1%

Potassium

211 mg

4.5%

Calcium

7 mg

Copper

0.017 mg

Iron

0.43 mg

Magnesium

12 mg

Manganese

0.112 mg

Phosphorus

26 mg

Selenium

0.1 µg

<1%

Zinc

0.25 mg

Vitamins

Electrolytes

Minerals

52 The Wellspring | October 2017

Open your vegetable drawer at any time of year and you’re bound to find a pepper there. A staple for raw consumption, as well as in cooked foods, bell peppers enjoy a prominent presence in most people’s diet. But the pepper is more than just a versatile, easy-tocut-up veggie that brings any salad to light with its vibrant color. Its impressive content of nutrients can help you fight everything from the common cold to cancer, and its high concentration of incredibly essential vitamins, antioxidants, and minerals helps maintain a healthy lifestyle—and may even help shed a few pounds.

Botanically, the bell pepper is a fruit, but nutritionally it’s considered a vegetable. The nutritional claim to fame for peppers is their extremely high concentration of antioxidants. Just one of these handy veggies will provide more than twice the daily recommended amount of vitamin C, and three-quarters of your daily needed vitamin A intake, with red peppers containing over eight times the amount than green. Like so many healthy foods, bell peppers play a role in reducing your risk of cancer and heart disease when they’re a regular part of your diet. Bell pepper nutrition lists a large number of carotenoids—plant-based antioxidants that help reduce the damage that oxidation causes on your cells. The red variety in particular contains very high quantities of beta-carotene, alpha-carotene, lutein, and zeaxanthin. Eating foods high in carotenoids has been shown to help reduce the risk of cancer and significantly reduce radical activity in the body.

and reducing the body’s absorption of fat, reducing your risk of heart disease. Poor bile acid binding capacity is also associated with increased cancer risk, so steam those bell peppers to get the most out of them. Bell peppers contain high levels of the antioxidants lutein and zeaxanthin, two antioxidants that are musthaves when it comes to keeping your eyes healthy. Green bell peppers have over half a milligram of lutein and zeaxanthin, which makes them one of the best natural sources of these antioxidants.

Interestingly, one way to further increase the efficacy of antioxidants in your bell peppers is to steam cook them. A 2008 study in California found that steam cooking bell peppers and various other antioxidant-rich foods improved an activity called “bile acid binding capacity.”

Lutein is already a well-accepted natural treatment for macular degeneration, the leading cause of blindness in older adults. By filtering out short-wavelength UV light that can easily damage the retina, this antioxidant helps protect the degeneration of eye cells that lead to this disease. Researchers at Harvard discovered that just 6 milligrams of supplemented lutein per day can reduce your chance of developing the disease by 43 percent. For older people who already have cataracts, lutein can improve vision. Other eye-related benefits include reducing eye fatigue, decreasing light and glare sensitivity, and improving acute vision.

Why is that important? Increased bile acid binding capacity means that bile acids are recirculated less as your body processes food, utilizing cholesterol more efficiently

With a whopping 14 percent of the daily recommended amount of folate, a vital nutrient for expectant women, peppers promote a healthy pregnancy.

In Your Plate What I like most about bell peppers is that they’re so easy to prepare. When I’m in a pinch for time but still want to make sure that I get my required vegetable at lunchtime (or even dinner on hectic days), I simply slice a few peppers and munch on them while I do my work.

They’re sweet-tasting, crunchy, and don’t even require a sit-down meal. Way smarter choice than potato chips. • For a nutritious start to your day, remove the pepper seeds and fill a shelled red pepper with cottage cheese. • Stuff peppers with brown rice, or a rice and chicken mixture, for a hearty dinner. • Sauté all colors of peppers in spray oil to create a Hungarian-style letcho. Makes for a delicious side dish! Because it freezes very well, you can store your letcho in small containers and pull them out when needed.

Fun in the Kitchen! Are you always on the lookout for a vegetable side dish recipe to enhance your first course at the Shabbos or Yom Tov meal? Here’s one I always come back to. Preheat the oven to 350ºF. Slice 3 red bell peppers and cube 1 eggplant. Spread them out on a baking tray and spray generously with oil. Sprinkle with salt, pepper, garlic powder, and onion powder and place in the oven for about 45 minutes.

Tishrei 5778 | The Wellspring 53

Living Well

Health Profile By Esther Steinmetz

MICHAL T.

In this fun column, The Wellspring readers get 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 Shaindy Dahan, nutritional counselor at the popular Nutrition by Tanya, offers for improved quality of life.

Age: 37 Location: Lakewood, New Jersey Weight: 168 lbs Height: 5’5” Marital Status: Married Kids: 10 Wow! You're amazing! And you work? For so long, you have been putting others as a priority. Now it’s time to make yourself a priority.

Occupation: 10th grade mechaneches

Purpose of consultation: This is the first time in my life that I’m reaching out to a nutritionist despite being overweight for over a decade. I’m generally very busy with raising my family and my work as a teacher, but since I’ve started reading the Wellspring, I’ve become more aware of the various factors in my life that need adjustment in order for me to function at my optimal level. After reading Clean Slate, I realized that much of my eating is dependent on my emotions.

Favorite health food: Vegetable soup

Great option for a healthy food. Make sure that there are no starchy vegetables or too much oil in the soup, and enjoy!

Favorite junk food: Marble cake

It's obviously high in sugar and fat. Try one of our delicious and filling TAP muffins. We even have a marble one!

Favorite exercise: I’ve never tried doing much exercise, so I wouldn’t know.

Start exercising during your downtime (do you have any?). Exercise will make you feel great, and may even help with your emotional eating as well.

Favorite nutritious dish: Letcho (courtesy of my Hungarian friend!). Sauté an onion in a bit of oil, then add diced peppers (all colors), zucchini, and mushrooms and sauté for about 30 minutes. Goes very well with rice.

Swap out the oil for Pam spray.

54 The Wellspring | October 2017

My usual bedtime: 1:00 a.m.

My usual wake-up time: 6:30 a.m.

You are not getting enough sleep. Aim for 7 hours a night.

My biggest meal on a usual day: Dinner

Breakfast is the most important meal of the day. It gets your metabolism moving.

The soups I usually make: Minestrone soup

Try minimizing the starch content in your soup by cutting out the minestrone and adding in more vegetables.

My usual dinner menu: Very basic—a soup as the first course, and then a protein (usually baked chicken bottoms) and starch (usually baked potatoes) for the main course. When I have time, I add a letcho as a side dish. Then I have some fruit and tea.

My weight loss saga: As I’ve mentioned above, I never paid much attention to my weight, though it did make me physically uncomfortable at times. Only recently have I realized that it may be detrimental to my health and that I was using food for more than nutrition. I’m wondering where I should start.

The time of year when I find it hardest to watch my weight: I’ll find out!

The extent I’ve gone to implement a healthy lifestyle in my home: I’m not too good about this, though I do make sure that my children eat a nutritious breakfast before they go to school.

What I do in my downtime: Read.

One place I would love to visit: Eretz Yisrael

My weight/lifestyle goals: To bring my weight down to a healthy range.

How I would treat myself if I get there: That’s something to think about.

Shaindy Dahan 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.

Tishrei 5778 | The Wellspring 55

Living Well

Healthy Home Habits By Batsheva Fine

Tried and true Pleasant Drive

Combatting motion sickness Since we live a two-hour’s drive from both my parents and my in-laws, we’ll be doing a lot of traveling during the coming month of yamim tovim. Although I look forward to spending time with family, I’m already dreading the car ride because, for my kids, long car rides are synonymous with nausea and vomiting. Would any mothers out there have natural solutions to share on this unpleasant matter?

SHIFRA

MOTHER OF SIX MONSEY, NEW YORK:

My daughter recently drove me and her children to a park that’s over an hour’s drive from where we live. My teenage granddaughter has always suffered from nausea and vomiting on trips. I looked her straight in the eyes and told her that on this trip she will not vomit. I sat next to her in the van and engrossed her in non-stop conversation until we arrived. She did not vomit, and proved to herself that she was in control. As a fellow nauseous traveler, I know never to sit backwards and to always make a decision not to feel queasy. I tell myself it’s mind over matter, and it works for me.

CHAYA

MOTHER OF EIGHT FLATBUSH, BROOKLYN:

Ginger pills or candied ginger half an hour before travel should do the trick. I also suffer from motion sickness, so I am careful not to eat one hour before a trip and to drink loads of water.

ZELDY

MOTHER OF FOUR FAR ROCKAWAY:

To avoid nausea, make sure your children are hydrated. Have them sit and gaze, whenever possible, in the direction of the road ahead. Looking down (such as at a cell phone, kindle, or book) can create disturbance to the vestibular system and contribute to nausea. Another tip is to breathe deeply; in through the nose, out through the mouth. And stay away from spicy or sweet foods; stick with bland crackers, veggies, and dry cereal for snacks. Happy traveling!

56 The Wellspring | October 2017

ALIZA

MOTHER OF FOUR CLEVELAND, OHIO:

We’ve done lots of traveling over the past few years, so we’ve had a chance to try many solutions. For now, and this is totally anecdotal evidence, the Sea-Bands have been working for us. According to my doctor, the pressure points they target on the wrist help reduce nausea. I used them during my last pregnancy and felt much better, so we’ve started handing them out to the kids before we travel, and we’ve had many less incidents since.

GITTEL

MOTHER OF SIX LAKEWOOD, NEW JERSEY: I know you probably don’t want to hear this, but we’ve tried everything for motion sickness. Three of our children get nauseous every time we hit the road so I consider myself experienced in the field. The only advice I have to offer is to make sure you take along enough bags, water bottles for after, and make sure you’re well-rested so you don’t get stressed along the way.

SHAINDY

MOTHER OF THREE MONROE, NEW YORK:

We give our kids Dramamine before we head out for a long ride. They’re definitely less nauseous, but it also makes them more drowsy. It’s a matter of picking battles.

Next up: Now that we have twin teenagers in the house, I’m having a hard time figuring out their sleep schedule. At night, they simply don’t want to go to bed, and in the morning, their heads are glued to their pillows. I would appreciate advice from veteran parents as to how to get teenagers to bed at a decent hour in the evening and how to help them wake up pleasantly in the morning. Have a health question for the Wellspring community? Let us know what it is and we’ll do our work to get the conversation rolling in your favor!

Tishrei 5778 | The Wellspring 57

Living Well

At the Dietitian By Tamar Feldman, RDN, CDE

ULCERATIVE COLITIS:

THE FOUR R APPROACH TO GUT HEALING FROM THE FILES OF THE GUT DIETITIAN The cases profiled in this column are presented for the reader to gain a more thorough understanding of the role that nutrition, supplements, and specialized diets play in healing more complex medical conditions, including digestive complaints and diseases, autoimmune conditions, and diabetes. Names have been changed to protect privacy.

SESSION NOTES: Shana is a 17-year-old girl who was diagnosed with ulcerative colitis at the age of fifteen. She tried powerful immunosuppressant drugs and initiating the SCD diet one year ago, but was still presenting with symptoms: aching joints, frequent yeast infections, and overall fatigue and feeling lousy. Shana’s mom related that Shana had been treated with frequent antibiotics as a small child due to ear infections, and she often complained of mild stomachaches when she was younger. I ordered a blood and stool test to identify food sensitivities and check for the presence of “bad” bacteria or candida in her gut, as well as to check markers of overall digestion and GI health. The results, not surprisingly, showed that Shana has a strong sensitivity to eggs, gluten, and oats. While the SCD diet had eliminated the gluten and oats, she was consuming plenty of eggs, which were preventing the complete healing of her intestine. Stool tests discovered high levels of Klebsiella in her gut, a nasty bacteria associated with autoimmune diseases, as well as candida, a yeast which causes GI damage and malabsorption. While Shana and her mother wondered why no one had ever mentioned any of the above factors, they were desperate for improvement and agreeable to implement my recommendations. I started Shana on a diet free of gluten, oats, and eggs, designing a customized meal plan with recipes and ideas so she would be able to maintain a sufficient and varied intake. Shana diligently followed a regimen of herbal antibiotics for 6 weeks and antifungals for 3-6 months to kill out the Klebsiella and candida, and high quality probiotics and good yeast supplements to re-inoculate her intestines with the right balance of microbes. Products to speed the healing of her gut were also included in the regimen, including aloe vera, licorice root, and marshmallow root, as well as curcumin, a potent anti-inflammatory.

58 The Wellspring | October 2017

Eight weeks into the regimen, Shana felt remarkably better. She rated her colitis symptoms as 80% improved and her fatigue and joint pain as 60% improved. By her four-month follow-up, she reported a 95% improvement. Now symptom-free one year later, she is weaned off the immunosuppressant drug, is on a low dose of an anti-inflammatory medication, and our goal in the near future is to reintroduce eggs. Shana’s case is not an isolated one; many individuals with colitis and other autoimmune conditions report significant improvement and often complete remission after following a gut-repair protocol that addresses the root of what is causing the body to attack itself. Recent research has discovered that the presence of disease-causing bacteria in the GI tract is linked with autoimmune disease; specific strains being associated with specific diseases. Frequent antibiotic use is a risk factor for the development of imbalances in gut bacteria and overgrowth of a bad strain. Gluten sensitivity in particular can damage the cells of the intestinal lining, causing spaces between cells. This leaky gut state can allow large food proteins to travel into the bloodstream whole, triggering an immune response. A gut repair protocol follows the principles of the four R’s:

Remove: food sensitivities, bacterial and yeast overgrowth Repair: the gut lining with supplements that have healing properties

Replace: deficient digestive enzymes and stomach acid Re-inoculate: with beneficial bacteria and yeasts Shana’s success in getting a handle on her colitis symptoms is likely due to her following the principles of the Four R Approach. Often, it is difficult to identify the cause of a digestive disorder. I find that in very complicated cases, it is often a simple matter of using objective lab work to identify specific food sensitivities, deficiencies in enzymes, and bacterial imbalances, and using the results to guide treatment. More often than not, drastic improvement is noted as soon as all identifiable issues are addressed.

SHANA’S DIET: Breakfast: gluten-free chickpea-flour-based-toast + avocado or hummus

Snacks:

• popcorn, • fruit (only cooked form initially) • cheeses • yogurt • rice cakes with nut butter • gluten-free blueberry muffins prepared with an egg replacer • smoothies • nuts (in initial stages excluded)

Lunch:

• bean/pea/lentil soup • salad (excluded initially, increased progressively as tolerated) with quinoa or butternut squash chunks and protein • tuna or cottage cheese with rice cakes or avocado • veggie burgers on GF toast

Dinner: protein with veggie and a gluten-free starch (quinoa, brown rice pasta, rice, butternut squash, potato, or sweet potato)

Supplements:

• herbal antibiotic (6 weeks) • yeast-killing supplement containing butyric acid • probiotic – taken separately from the herbal antibiotic • good yeast supplement – S. boulardii strain • curcumin – anti-inflammatory • all-in-one digestive healing supplement containing DGL, marshmallow root, and aloe • L-Glutamine: 3000 mg/day

Daily food-based supplements:

• 1 cup of bone broth (homemade soup prepared with chicken and meat bones and cooked 18 hrs) • Fermented food: Sauerkraut, yogurt, and a fermented pickle (Bubbies brand) – 1-2 servings daily For those suffering from ulcerative colitis or another digestive ailment, even if other dietary approaches have failed, there is still hope for improving or healing the condition through nutritional means. By identifying the root cause, The Four R Approach can be a key element in healing the body from within.

Tamar Feldman, RDN, CDE is a Registered Dietitian/Nutritionist and a Certified Diabetes Educator with over ten years of experience. She maintains a busy nutrition practice in Lakewood and via phone/skype to numerous international clients, specializing in balanced and sustainable weight loss and nutrition therapy for autoimmune and gastrointestinal issues. She can be reached at 732-364-0064 or through her website: www.thegutdietitian.com

Tishrei 5778 | The Wellspring 59

Living Well

Monthly Dose By Yaakov Goodman, CN

EASING THE TENSION

CAN MIGRAINE HEADACHES BE TREATED NATURALLY? Migraine is the 3rd most prevalent illness in the world; approximately 25% of the U.S. populace being sufferers. Migraine, often described as an intense pulsing or throbbing pain in one area of the head, can be a debilitating, even life-threatening disorder. The crippling effects of migraine have been known for thousands of years. In fact, the Ebers Papyrus, the world’s oldest preserved medical document, contains a long chapter on purported remedies for migraine. Despite advances in the understanding of the pathophysiology of migraine, effective new treatment options, and repeated initiatives, migraine remains an under-recognized, under-diagnosed, and under-treated

noise, cigarette smoke, and strong odors may also precipitate migraine in susceptible individuals. In addition, specific food products can bring on migraine, such as chocolate, aged cheeses, wine, beer, caffeine, and monosodium glutamate. Because migraines can be triggered by fluctuations in estrogen, women may experience episodes immediately before the start of their cycle.

health condition. Most patients attempt, without success, to treat their headaches with over-the-counter medications. Migraines can be triggered by stress, tension, anxiety, and insufficient food or sleep. Intense sensory stimuli, such as bright lights, loud

sistant professor of neurology at the Loyola University of Chicago. The pain usually starts on one side of the head, becoming more generalized, and typically lasts from several hours to a day, Dr. Chawla adds. Pain intensity may be moderate to severe and aggravated by physical activity, prompting the

60 The Wellspring | October 2017

Migraines versus Headaches Migraines are distinguished from everyday headaches such as tension headaches by their intensity and duration. “The typical headache of migraine is throbbing or pulsatile,” notes Jasvinder Chawla, MBBS, MD, as-

patient to remain still as it intensifies. Migraine episodes are often accompanied by dizziness, nausea, and vomiting. The patient may also be very sensitive to light, often experiencing neurological effects known as “aura” that precede the headache by as much as an hour. These effects produce visual symptoms, such as flashing lights, bright spots, blind spots, and blurry vision. Even in the absence of aura, many sufferers go through a prodrome or preliminary period, in which feelings of elation or intense energy, craving for sweets, thirst, drowsiness, irritability, or depression serve as a warning that a migraine is on the way. It is unknown why some individuals are more susceptible to migraine than others, but researchers believe that genetic factors play a part. If both of your parents were migraine sufferers, your own risk is doubled. For most people, taming their migraines is an ongoing series of trial and error events using various medications and stress-reduction therapies. Maxi Health Research has formulated Migraine Max™ that has shown promising results for those suffering from migraines and headaches, acute or chronic. Present in this unique formula are the natural compounds ginger root, feverfew, butterbur, bromelain, magnesium, and B vitamins. Below we will explore the beneficial properties of several of these herbs. Butterbur Butterbur comes from the butterbur plant (Petasites hybridus), which is a perennial shrub found in Europe, Asia, and parts of North America. It has been used globally for centuries as a migraine-preventive and treating agent, as well as for treating asthma,

Magnesium Magnesium, a mineral present in Migraine Max™, also helps relax muscles, including those surrounding arteries. A deficiency of this mineral is linked to migraines. Stress, alcohol, and pregnancy both deplete magnesium and can trigger migraines. Research demonstrates that certain medicines that successfully treat migraines mimic magnesium’s actions by: • keeping open blood vessels in the brain • preventing sudden spasms that “clamp down” on arteries • keeping the blood thin and flowing by preventing platelets from sticking together inappropriately • helping to maintain the stability of cell membranes • interfering with the inflammation-producing substances released at the onset of a migraine. Migraine Max™ contains magnesium oxide, the specific form of magnesium that targets migraine and headaches. Feverfew In the 17th century, a British herbalist wrote that a herb called feverfew (Tanacetum parthenium L.) was helpful in treating “all pains in the head.” Despite a centuries-old tradition of using this member of the aster family for headaches, fever, and other ailments, several studies concerning feverfew’s ability to prevent migraines have appeared since the late 1970’s. In a double-blind, placebo-controlled study, eight people received feverfew, while nine were given a placebo. Those who no longer received the feverfew reported having more, and more-serious, migraines. In 1988, an intriguing report appeared in the prestigious British med-

ical journal The Lancet. Seventy-two migraineurs participated in a double-blind, placebo-controlled crossover study. When the volunteers took a daily capsule of dried feverfew leaves, the frequency and severity of their migraines fell, and they experienced less nausea and vomiting. In their review of the published literature on feverfew and migraines, researchers from England’s University of Exeter concluded that feverfew is “likely to be effective in the prevention of migraine” headaches and presents no major safety issues. Why feverfew helps prevent migraines remains unknown. Some researchers attribute the herb’s anti-migraine properties to its parthenolide, which may hinder the inflammatory process, or to the release of serotonin from certain white blood cells and platelets, which in turn can reduce the frequency and severity of migraines by keeping the blood vessels properly toned. Other substances in feverfew may interfere with the actions of arachidonic acid and histamine, which can contribute to migraine pain and other symptoms. Summary Migraines chronically affect 18% of American women and 8% of men. Whether a symptom or a cause of a more serious condition, a migraine can make everyday life an uphill struggle. Maxi Health Migraine-Max™ successfully provides relief to those who suffer from migraines and headaches. Please note this supplement is not intended to replace medication when needed, and is not advised during early pregnancy. Always contact your healthcare practitioner with any concerns.

MIGRAINES ARE DISTINGUISHED FROM EVERYDAY HEADACHES SUCH AS TENSION HEADACHES BY THEIR INTENSITY AND DURATION. Tishrei 5778 | The Wellspring 61

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

ulcers, wounds, allergies, and skin infections. Studies show that butterbur’s headache-preventive capabilities likely stem from its anti-inflammatory and spasmolytic (muscle-relaxant) effects, particularly in cerebral blood vessel walls. Butterbur extract has also been reported to relieve pain and inflammation. In addition, butterbur petasins decrease the intracellular concentration of calcium, thus offsetting calcium-induced vasoconstriction, which also helps explain the herb’s anti-inflammatory and spasmolytic effects. The earliest evidence of butterbur’s migraine-preventive power is from a small study conducted in Germany comprising 60 patients, in which a group of 33 adults took 50 mg of standardized butterbur extract twice daily, and the remaining group took a placebo. At the study’s onset, the participants suffered an average of 3.3 migraines each month. The total number of headache days per month fell from 3.4 to 1.7 days by the study’s end. In another study, researchers split 245 patients into three groups to receive 75 mg of butterbur extract twice a day, 50 mg of butterbur extract twice a day, or a placebo. At the end of a four-month treatment period, the patients taking 50 mg of butterbur extract experienced a modest reduction in migraine frequency relative to placebo users. Among those taking the 75 mg dosage, more than two-thirds reported that their incidence of migraine attacks had diminished by at least 50%. The results achieved by taking 5075 mg of standardized butterbur extract twice a day are comparable to the observed benefits of prescription migraine-preventive medications. The added benefit of butterbur is that its safety is far superior to such drugs.

Why is Yanky so sad? He gets frustrated while reading for a longer period of time He takes too many breaks during homework. His biggest fear is having his Rebbe call on him during class. He easily gets distracted when reading.

Yanky’s struggle is real. He has difficulty combining the use of both eyes due to a problem in his eye teaming system. While most of us don’t even realize the significance of using both eyes in what comes quite naturally to many, some children face an arduous task exhausting so much energy and brainpower for light reading. Is he complaining about stomach aches at school? Does he have difficulty completing his work assignment and get chronic headaches? His symptoms are real. Working twice as hard to read along, he faces public humiliation, constant headaches and frustration. Straining his eyes, he gets tired quickly and may appear to be lagging behind his peers. At GO Vision Center, our doctors identify the source of vision related issues. Find out more about an evaluation that can help your child defy the odds.

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Wellbeing

Clean Slate By Shiffy Friedman, MSW, CNWC

IT'S NOT ABOUT THE NUMBER HAPPINESS ISN'T AUTOMATIC

When I was in graduate school, I interned in several seminaries in Yerushalayim, counseling adolescents with issues that were impeding their healthy development and transition into adulthood. In one seminary where I met with girls for one-on-one sessions, the topic of compulsive overeating came up so frequently that I suggested facilitating group sessions in which the participants would have an opportunity to share and grow from their peers’ empathy and support. Those who voiced interest were duly welcomed. Not surprisingly, all of the participants in the group were not only struggling with emotional eating but also with being overweight, two challenges that are often correlated. The thoughts most of them entertained were reflected by statements like, “When I’ll be thin, I won’t be self-conscious anymore.” “When I’ll get rid of my excess fat, I’ll finally like who I am. It’s the one thing that’s not allowing me to be happy.”

ya introduced herself to the group and proceeded to share what was in her heart, she courageously offered a glimpse into the life of a person who, to the other group members, was lucky enough to be exempt from weight struggle. “You’re probably wondering why I’m here,” she began. “And I can understand. You think my struggles are different from yours, that I have an easier time getting dressed in the morning and going out there, meeting new people and connecting to them. There’s nothing further from the truth. Just because I’m thin, it doesn’t mean

Every action we take and every thought we have throughout our day reflects how we feel about ourselves

As we were making small strides in the therapy, I received an interesting request from another student I was seeing. A slender, slight young woman, Chaya’s presenting issues seemed unrelated to emotional eating. Still, she wanted to know if she could join our therapy group, which she’d heard about from a friend. With the consent of the other members, I welcomed her in. When Chaya walked into the room, her fellow groupmates’ shock was apparent. To them, the obvious repercussion of emotional eating was weight gain, a challenge Chaya clearly wasn’t facing. But when Cha-

I like myself, or that I’m happy.” I looked around the room while Chaya spoke, observing the expression on her peers’ faces as they absorbed her crucial message. So this was not about how I look, they realized, but about how I feel. In general, the reason a person allows her weight to escalate is because she’s not in touch with her core. In what is called “disembodiment,” she subconsciously chooses to disconnect from her body, to do what she wants at that given moment—indulge in the pleasure of eating as a means of escape. As a result, she distances herself continuously more from her

body, which she steadily grows to dislike as the numbers on the scale climb ever higher. When she looks in the mirror and isn’t satisfied with the image reflecting back at her, the emotion she feels toward herself isn’t positive, which only exacerbates the need to keep eating. According to this process, thinking that once the weight comes off, the feelings of self-loathing will shed as well is erroneous. If the reason the weight piled on is directly correlated to how we feel about ourselves, how can that feeling magically disappear? As Chaya put it, being thin isn’t an automatic ticket to self-love. All the hurts and negative emotions we experience still remain, until we do the work to clear our hearts. Every action we take and every thought we have, in regards to food and otherwise, reflects how we feel about ourselves. When we eat a healthy meal because we want to feed our bodies with the right fuel, it’s an act of self-love. When we eat when we’re not hungry, or we constantly indulge in food that destroys the body, it’s a reflection of the opposite. The only way to stop negative eating patterns is to start truly appreciating ourselves, not the other way around. Names have been changed to protect the anonymity of the clients. 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.

Tishrei 5778 | The Wellspring 63

Wellbeing

From the Ground Up By Goldy Guttman, MS. ED.

Watch my Growth

4-5

Years Old

At this age, most children this age begin to develop greater independence, self-control, and creativity. They are content to play with their toys for longer periods of time, are eager to try new things, and when they get frustrated, are better able to express their emotions. Although children grow and develop at their own pace, your child will likely achieve most of the following developmental milestones before she turns 6 years old.

Language and Cognitive Milestones Your curious and inquisitive child is better able to carry on a conversation. In addition, your child’s vocabulary is growing—as is her thought process. Not only is she able to answer simple questions easily and logically, but she should be able to express her feelings better. Most children at this age enjoy singing, rhyming, and making up words. They are energetic, silly, and, at times, rowdy and obnoxious. Other language and cognitive milestones your child may achieve in the coming year include being able to: • speak clearly using more complex sentences • count ten or more objects • correctly name at least four colors and three shapes • recognize some letters and possibly write their name • better understand the concept of time and the order of daily activities, like breakfast in the morning, lunch in the afternoon, and dinner at night • have a greater attention span • follow two- to three-part commands, such as, “Put your book away, brush your teeth, and then get in bed” • recognize familiar word signs, such as STOP • know their address and phone number, if taught

64 The Wellspring | October 2017

Emotional and Social Development Your self-centered child is now figuring out that it is not always about him or her. At this age, children are starting to recognize other people’s feelings. Your 4- to 5-year-old should be better able to work through conflicts and control her emotions. Emotional and social development milestones your child may achieve at this age include:

• enjoying to play with other children and pleasing their friends • sharing and taking turns, at least most of the time • understanding and obeying rules (the child will still be demanding and uncooperative at times) • becoming more independent • expressing anger verbally, rather than physically (most of the time)

Movement Milestones and Hand and Finger Skills Children learn through play, and that is what your 4- to 5-year-old should be doing. At this age, your child should be running, hopping, throwing and kicking balls, climbing, and swinging with ease. Other movement milestones and hand and finger skills your child may achieve in the coming year include being able to:

• stand on one foot for more than 9 seconds • do a somersault and hop • walk up and down stairs without help • walk forward and backwards easily • peddle a tricycle • copy a triangle, circle, square, and other shapes • draw a person with a body • stack 10 or more blocks • use a fork and spoon • dress and undress, brush teeth, and take care of other personal needs without much help

When to Be Concerned All kids grow and develop at their own pace. Don’t worry if your child has not reached all of these milestones at this time. But you should notice a gradual progression in growth and development as your child gets older. If you don’t see this, or if your child has signs of possible developmental delay, as listed below, talk to your pediatrician. Possible signs of developmental delay in 4- to 5-year-old children include: • being extremely afraid, shy, or aggressive • being extremely anxious when separated from a parent • being easily distracted and unable to focus on one task for more than five minutes • not wanting to play with other children • having a limited amount of interests • not making eye contact or responding to other people • being unable to say his or her full name • rarely pretending or fantasizing • often seeming sad and unhappy and not expressing a wide range of emotions • being unable to build a tower using more than eight blocks • having trouble holding a crayon • having problems eating, sleeping, or using the bathroom • having trouble undressing, or inability to brush their teeth or wash and dry hands without help Also, if your child resists or struggles with doing things that she was once able to do, report this to your pediatrician; it could be a sign of a developmental disorder. If your child does have developmental delay, there are many treatments available to help her overcome it.

Goldy Guttman, Ms. Ed., is an ABA/SEIT therapist who holds a Master’s in Education and has been involved in early childhood intervention for almost a decade.

Tishrei 5778 | The Wellspring 65

Wellbeing

Emotional Wellness By Esther Moskowitz, LCSW

Missing the Sunshine How toxic shame interferes with normal life Imagine a young child gets kidnapped and is taken to a deep jungle in Africa that’s so dense that the sun never shines there. Every day is dark and lonely, but this child doesn’t even know what she’s missing. Wouldn’t it be a tragedy if she never walked out of the jungle and joined her family out in the sun? Many of us live in that jungle – the family and the sun being our self-esteem and joy, and the jungle representing toxic shame. Toxic shame is a feeling of inadequacy that runs so deep that we’re not aware of it. It goes as unnoticed as the beating of our hearts, and all the compliments, adoration, and approval in the world relieve it for only fleeting moments. It’s a jungle that almost every human visits sometimes. But when we live there always, we are like the child in the story. We don’t even realize we should try to get out, and that a bright, love-filled world is waiting for us. The opposite of toxic shame is self-esteem combined with healthy

We may hold ourselves back from pursuing something we really want to do, for no good reason except that it’s too awful to fail.

shame. Self-esteem is the feeling that we know we matter, that we have our own unique mission on this planet, and that we are just as important as anyone else. Healthy shame is when we notice that we have done something that makes us ashamed of ourselves. It is the knowledge that we have betrayed our values, but we still have value. Healthy shame is very uncomfortable, but it is functional, healthy, and helps us become better people. Toxic shame, on the other hand robs us of our joy and hope, feeds on itself, and makes our lives feel more like a chore than an opportunity. There are many expressions of toxic shame. We may be afraid to meet new people due to a belief that we won’t measure up. We may hold ourselves back from pursuing something we really want to do, for no good reason except that it’s too awful to fail. When someone doesn’t treat us right, we may believe it’s because they’re looking down at us, allowing the experience to reinforce our sense of inadequacy, and blaming the other person for it. Another way that toxic shame can exhibit itself is when we don’t stand up for ourselves. We’re scared of confrontation, even when confrontation is called for. Toxic shame may lead to our being reluctant to do things we enjoy; not allowing ourselves small, healthy pleasures, which leads to over-indulgence or

denial, or both. We might silence our “voice,” acting as if other people have more of a right to “put themselves out there” than we do. Feeling restless unless we’re doing something for someone, not knowing that we count even when we’re alone doing nothing of particular significance to anyone else, are forms of toxic shame. Similarly, it is expressed when we erect “walls” between ourselves and others, feeling that if they saw our true selves we would be embarrassed, or when we are scared to connect to our own small children, through a deeprooted belief that we aren’t worthy of them and they might reject us. Many self-help approaches encourage trying to overpower toxic shame with pep-talks and cheer. These both have their place, but we are kidding ourselves if we believe they can overpower toxic shame; it requires proper healing. And healing requires authenticity. Leaving the jungle is not like walking in the park; we might have to enter frightening parts of the jungle we have managed to avoid until now. But the journey has a payoff; in the end, shedding toxic shame and achieving a life of selfesteem and healthy shame allows us to enter that bright, love-filled world we deserve.

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.

66 The Wellspring | October 2017

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Wellbeing

Health Personality By Leah F. Goldman

a cup of tea with: RENA REISER OCCUPATION:

Intuitive Eating Counselor

AGE: 33 YEARS IN THE FIELD: 3 PASSION:

Helping Jewish women live their truth

WISHES PEOPLE WOULD KNOW THAT:

although intuitive eating doesn’t have the same hype as dieting, it’s an evidence-based lifestyle choice that really works.

Rena Reiser has always advocated healthy eating. Originally from Toronto, Rena and her husband moved to the northern Israeli city of Karmiel, where her husband runs a kollel. Although she’s been working with women for approximately a decade, her epiphany happened three years ago. “When I started working with clients, they would say things to me like, ‘Just give me a food plan, tell me what to eat, and I’ll eat it.’ When I would tell them to listen to their body and they would know how much and when to eat, because the body knows best, they would look at me blankly.” At the same time that Rena was receiving such responses from her clients, she was experiencing her own inner confusion. “On the one hand,” she says, “I was an intuitive kind of person. But on the other hand, I found myself listening to external rules about what I should be eating. I found that food was constantly on my mind. When I realized that something within me as well as within my clients needed to change and I started doing some research, I came across the idea of intuitive eating. It didn’t take long for me to realize that this was what I had been missing all along.”

my coaching is to help the person regain her own authority over what her body needs, in what quantities, and when.” “Why don’t we know how to eat intuitively on our own?” I wonder aloud. “All people, with the exception of those with severe medical conditions, are born as intuitive eaters,” Rena explains. “But somewhere along the way, during infancy, childhood, or even in our adult years, we begin to rely on an external authority as to how much we should be eating, when, etc. This can be a parent, a nutritionist, or a generic dieting plan, which disconnects us from our intuition.

For Rena, the missing puzzle piece to what she viewed as the ideal lifestyle was intuitive eating. “While there were certain principles that I knew myself, others blew my mind. I started incorporating this mindset into my own life and eventually trained in it. Today, this is what I teach women: how to listen to their bodies so they know when and how much to eat.”

“When we listen to external sources as to what we should be eating, as opposed to following our own intuition, we lose touch with what our body is telling us. The most common source of external thinking is diets. If someone has a medical condition, of course they should follow the guidance of a medical professional, but a healthy person following a diet for weight loss is giving himself over to an external authority, which leads to disordered eating,” Rena claims. “The latest statistic is that 70% of women are dealing with disordered eating, and men are catching up.”

Intuitive eating is an evidence-based, weight-neutral approach to healthy eating. “It’s not about losing, gaining, or maintaining weight,” she explains. “Instead, it focuses on healthy eating, irrespective of a person’s weight. The goal of

Disordered eating manifests itself when food becomes a moral issue, such as when a person tells herself, “If I broke my diet, I’m not good.” The person may

68 The Wellspring | October 2017

also have obsessive thoughts about which foods are okay, or just generally think about food. Another manifestation of disordered eating is when a person feels she can’t go to a simchah or somebody else’s house because there might be food there that she can’t eat and that will cause anxiety. According to Rena, the solution to disordered eating resulting from dieting is to learn to listen to our body’s cues. “When we see a number like 70%, it gives us a picture of the sheer amount people who have tried different ways of eating and haven’t been successful at it. There will always be a minority who succeeds, which makes it alluring. “When people first hear about the concept of intuitive eating,” Rena admits, “it’s frightening to them. ‘So you expect me to take authority?’ they ask. Depending on their age, they may have been led externally for many decades. It’s only natural that fear is the first emotion they encounter.” But when people are fed up with a lifestyle of chasing a constantly-fluctuating weight, they’re ready to take the plunge. This is not a quick fix, Rena notes, but it makes sense, and leads to menuchas hanefesh. “So you literally give no food plan to your clients?” I ask Rena, perplexed. “No food plan,” she confirms. So what is the work Rena does with her clients? “It’s largely mindset work,” she shares. “Intuitive eating focuses on dealing with hunger and fullness cues, as well as satisfaction, which means to eat foods that feel good, that give us the satisfaction that food should give us—not a dry piece of chicken.” Another factor in intuitive eating is the emotional element: knowing how to deal with emotions without using food, learning how to challenge negative thoughts, and feeling so secure about one’s food choices that others can tell you whatever they want about food and your body but you remain the authority. “There’s also the element of respecting ourselves,” Rena adds, “of being grateful for the parts of body that we have,

even if we don’t love them. Most people today know the basics of nutrition, thus much of the work that needs to be done is to get rid of dieting thoughts and negative body image. They don’t need me to teach them nutrition.” Rena shares a case in point. One of her clients, who runs a baking business, used to have donuts lining her counters all the time. During the course of her work with Rena, she admitted that she would feel “defeated” by the pastries. They’d be there calling her name, and she couldn’t stay strong enough to resist the temptation. “When I started working with her,” Rena relates, “she asked me early on, ‘So will you tell me that I shouldn’t keep them in my house?’ And I said, ‘No. Right now you might feel that that’s what you need to do, and if you feel that, do so. Eventually, you will get to a place where you’ll have donuts lining your counter and you just won’t care.’” The client was skeptical. After working together with Rena for three months and learning to listen to her body, she reported: “I have donuts on my counter and every once in a while I’ll take one, put it in a plate, and eat it at the table—maybe even half, and then move on. My life doesn’t revolve around donuts anymore.” How does Rena do that? “My usual program for each client takes about three and a half months. We speak every other week, and in the intervals I have them listen to recordings.” When Rena speaks with a client, it’s not to offer instruction regarding what and how to eat. She doesn’t even provide a rigid structure, such as eating three meals a day. “I give a basic structure to make sure that they’re feeding themselves consistently, but beyond that it’s the client’s call.” Rena makes sure to point out an important note of caution. “People look at intuitive eating and erroneously turn it into a hunger-fullness diet. ‘I’ll eat when I’m hungry and stop when I’m full,’ they say. But that generally misses an importand factor. When someone’s been dieting for so long and is used to listening to an external authority, their internal cues and signals such as hunger and fullness aren’t entirely gone, but they’re very quiet and subtle. It’s hard to pick up on them. So if I just tell them to eat when they’re hungry, many clients will eat for the first time only at about 1 or 2 in the afternoon. They don’t hear their hunger signals until then. Getting onto a consistent eating pattern enables the signals to wake up, and that takes some time.” “What happens if someone wakes up in the middle of the night and feels hungry?” I ask. “Do you tell them to eat?” “The short answer is yes,” says Rena. “But my long answer is that sometimes it’s hard to differentiate between hunger and emotions. Are you really hungry, or is something bothering you, and you perceive it as hunger?” I ask Rena if people report weight loss to her. “I definitely don’t focus on it. Intuitive eating is weight-neutral, which means that it’s unrelated to weight gain, loss, or maintenance. It does something different to every person, but it brings everyone to a stable weight.” How can people stay the same if they haven’t been listening to their cues for so long, and now they suddenly are?

Tishrei 5778 | The Wellspring 69

Wellbeing

Health Personality

“The years of dieting can cause a person’s set point to go up,” Rena posits. According to her, dieting is considered any counting of grams, calories, points, any food rules that people have, such as “I can’t eat after this hour,” or “I have to exercise in order to eat that treat,” as well as limiting certain food groups not for medical purposes. “The statistics are pretty depressing when it comes to the efficacy of diets,” says Rena. “After five years, only 5-15% of dieters are successful at maintaining their weight loss. It’s the initial success that gives people the push to keep trying, but 85-95% of the population is unable to sustain long-term weight loss. They go off their diet, gain weight drastically, and then their desire to lose weight is reignited. And the more attempts a person has at dieting, the less success she’ll have.” So, according to the latest evidence and research that Rena reviewed, going on diets leads to weight gain “because our bodies are really smart. Hashem created them in a wonderful way—if we try to suppress our eating, the body will catch up with us. It thinks a famine’s coming, so it actually holds on to the energy that we feed it, which suppresses the metabolism.” Once the person overcomes the fear of allowing herself to become her body’s authority on food intake, she’s able to gradually start listening and sharpening her cues. “The results are so much more than just how the person will look,” Rena says of intuitive eating. “It’s about being able to live a life that’s truly meaningful because we’re no longer plagued by obsessive thoughts around food and our body. We’re able to take that energy and that mental space and use them for things that are truly important to us, whether it’s our family or work. We’re able to really celebrate the yom tov without focusing on foods or whether we gained a pound or two.” What does Rena’s eating schedule look like as the intuitive eating coach? “At this point,” she shares, “every day is different. On average, I probably end up eating three regular-sized meals and two small meals. I definitely concentrate on nutrition, but most people working on intuitive eating know everything about what each meal should consist of, so that’s not our focus. Also, it doesn’t feel good to eat non-nourishing food all day long. Even if they know noth-

70 The Wellspring | October 2017

ing about nutrition, most people intuitively know how to have some sort of balance. And once they hone in to what their body is telling them, they end up stopping to indulge in junk foods.” One phrase Rena has been using a lot recently is that many people know the how-tos about eating, but the real work goes beyond that. She offers an example to illustrate. “I have a client who had a tremendous struggle with figuring out what to eat for lunch. The how-to would be to give her suggestions for meals. But her question wasn’t about specific foods; it was more about getting to the root of what was holding her back from choosing the foods she likes. After we dug deeper, she came to the conclusion that she couldn’t have what she really wanted, like sandwiches or crackers, because they were too carb-heavy— something she’d been telling herself for years as a result of the many diets she’d been on. She finally figured out that the source of her frustration was this ‘rule’ that she had been holding on to for so long, and she hadn’t even realized it.” “Do you encourage exercise at all?” I ask. “It is one of the principles, but when working with excessive dieters, I often have to tell them to stop hyper-focusing on it for a while so they can focus on what’s really important,” Rena answers. When I ask Rena what her passion is, she asks for a moment of quiet. She takes a deep breath and then provides her answer: helping Jewish women live their truth. I wonder about the process she did in that moment of silence, and she gladly shares. “During this time, I asked myself, ‘What do I love doing? What’s coming to me?’ Not, ‘What will look nice on paper?’ or ‘What do I want people to think is my passion?’ And it came to me. Knowing that there’s no pressure and that it’ll come in the right time also helps us access what we’re truly thinking.” In the same vein, in order to access the voices of hunger and fullness, there’s an element of mindfulness that comes from being in the present moment. “When we finally learn to listen to our bodies, everyday life becomes exhilarating. We’re in charge—which is where we’re meant to be.” Rena can be contacted through The Wellspring.

AGE WELL ISSUE 21 OCTOBER 2017 TISHREI 5778

Insight on Seniors' Eyesight Treatment and prevention of AMD

SAGE ADVICE KEEPING BUBBY SAFE IN THE KITCHEN

Golden Page By Yaakov Goodman, CN

A NATURAL ANTI-AGING SECRET

It’s garlic—but it’s odorless!

Can a clove of garlic a day keep the doctor away? Can an odor-free supplement be even better? The importance of garlic has been recognized for many centuries. In fact, no other single food has had as many applications as this pungent plant. Garlic has been used to spice food, prepare soldiers for war, cure colds, heal infections, and treat ailments ranging from heart disease to cancer and even the plague. Today’s scientific research shows that garlic is an amazing resource of phytochemicals (botanicals), whose wide range of actions can benefit health. Studies show that garlic protects against infection and inflammation, lowers the risk of heart disease, and has anticancer and antiaging effects. The best news is that garlic does not have to be eaten raw or fresh to be effective. The potent odor of garlic is not an integral part of its health benefits. Rather, research shows that aged, deodorized garlic extract sometimes works even better than fresh garlic, without the ill effects of digestive disorders and “garlic breath” that may haunt the fresh-garlic eater. In modern times, garlic has become popular as a healing herb in some Asian and European countries. In certain parts of China, people eat about 20 grams of garlic a day, approximately 8 medium size cloves. In Germany, most adults take a daily garlic supplement to promote health. In the United States, the use of garlic supplements has been rapidly escalating in recent years. The chemistry of garlic is complex, with over 100 different compounds that contribute to its effects. Its most important feature is its high content of organosulfur substances. Garlic contains five times more sulfur than other vegetables with high sulfur content, such as onion, broccoli, and cauliflower. If blood circulation to the brain is decreased due to atherosclerosis or a poor heart condition, risks that increase with age, the brain is deprived of oxygen (ischemic hypoxia). When the brain is re-enriched with oxygen

(reperfusion), free radicals are produced, causing brain injury that accelerates aging and diseases, such as Alzheimer’s. Antioxidants protect against such damage, and garlic preparations rich in water-soluble antioxidants show a protective effect. Recent animal studies demonstrate that garlic may have important effects on brain function and in increasing life span. The research showed that aged garlic extract and its key sulfur compound S-allyl cysteine enhanced learning ability in subjects that are genetically prone to early aging. Nerve cells exposed to these compounds showed an unusual ability to grow and branch, which may be associated with enhanced memory function. The extract prevented degeneration in the frontal lobe of the brain, improved memory retention, and extended the lifespan of the animals. There is one thing these studies have in common: The garlic supplement used was a patented form of aged garlic known as Kyolic. No garlic formula has been more rigorously researched and tested. A little over 15 years ago, Maxi Health produced the very first kosher certified Kyolic formula. Maxi Kyolic® originates from time-tested organic farming techniques free from pesticides, herbicides, and chemical fertilizers. Organic cultivation is essential in order to grow pure and natural garlic bulbs that are well balanced in nutrients. Harvested at full maturity, the garlic cloves are naturally aged to convert harsh and odoriferous compounds such as allicin, into mild, odorless, and stable water-soluble sulfur, containing compounds that offer all the benefits of garlic. Kyolic is quality-assured from soil to shelf. The production process is controlled by over 250 stringent quality checks to ensure its safety and efficacy. Garlic contains a wide range of substances, including antioxidants, which are enhanced by aging garlic extract and act together to help prevent atherosclerosis, heart disease, stroke, cancer, and aging, as well as boost immunity and help increase memory and life span. Garlic antioxidants are highest in the aged garlic supplement, compared to fresh garlic and other commercial preparations. The antioxidants protect against the toxic effects of free radicals from radiation, including sunlight, environmental pollutants, and some anti-cancer drugs, and help fight cancer, heart disease, loss of memory, and aging. Supplementation with Maxi-Kyolic® in conjunction with a healthy balanced diet may be one of the best options in preventing aging and disease and thus extending life. Tishrei 5778 | The Wellspring 73

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.

A Look at Age-Related Macular Degeneration (AMD) Understanding, Treating, and Preventing This Most Common Cause of Senior Vision Loss It’s a true fact that, from time immemorial, age has been associated with declining vision. But what’s also true, thanks to ever-new improvements in medicine, is that older age is no longer synonymous with failing eyesight. So let’s take a look (no pun intended) at age-related macular degeneration (AMD), the leading cause of vision loss in people over the age of 50.

Definition The macula is the small center part of the retina. The retina is the layer of tissue on the inside back of the eye that sends light from the eye to the brain, allowing one to see. The macula gives the retina the ability to see detail clearly, particularly in the central, “straight ahead” line of sight. When macula cells begin to die due to natural aging, a person begins losing clear vision in the center of the field of vision, resulting in AMD. There are two types of AMD: dry and wet. Dry macular degeneration means deterioration of the macula. Wet macular degeneration means swelling of the macula caused by leaky tiny new blood vessels that sprout in the back of the eye. Because dry macular generation comprises about 90 percent of AMD cases, we’ll be focusing on that. In dry macular degeneration, symptoms typically develop slowly. They include: A need for increasingly bright light when reading, increasing difficulty adjusting to dim rooms, increasing blurriness of printed materials, blurry distance and/or reading vision, and a blurry or blind spot in the center of the field of vision. Dry AMD consists of three stages— early, intermediate, and advanced—

74 The Wellspring | October 2017

based on how much damage has already occurred at the time of diagnosis. Early stage is defined by several small- or medium-sized spots called drusen on the macula in one or both eyes. (Drusen are yellow or white deposits of fatty proteins that form under the retina.) There’s generally no vision loss in this stage. Intermediate is defined by many medium-sized drusen, or one or more large drusen, on the macula in one or both eyes. Central vision may start to blur and extra light for reading or doing detail work may be needed. Advanced is defined by several large drusen on the macula, along with extensive breakdown of light-sensitive cells in the macula—causing a well-defined spot of blurring in the central vision. The blurred area may become larger and more opaque over time.

What causes AMD? Genetic changes now appear to be responsible for approximately half of AMD cases, but there are other risk factors. Many older people simply develop AMD as part of the aging process. With AMD, much of that process is believed to be triggered by the slow lifetime buildup of free radicals in the body. Free radicals are molecules that can sometimes damage your body’s cells—a process called oxidative stress. Other studies finger inflammation, or the body’s reaction to foreign intruders.

Diagnosis If someone you love experiences any

AMD symptoms, it’s important to see an ophthalmologist (eye doctor) right away. For an AMD diagnosis, the eye doctor may use any of the following methods: · Amsler grid test: The Amsler grid is a grid centered by a black dot; a person with dry AMD will see some of the grid’s straight lines as wavy, faded, missing, broken, or distorted. · Visual acuity test: An eye chart test that measures how well one sees at various distances. · Examining the back of the eye (dilated eye exam): The eye doctor may examine the back of the eye to look with an ophthalmoscope for a mottled appearance caused by drusen. · Tonometry: This test uses an instrument to measure the pressure inside the eye. Numbing drops may be applied to the eye for this test. · Optical coherence tomography: This noninvasive imaging test helps identify and display areas of retinal thickening or thinning. Such changes are associated with macular degeneration.

Treatments While there is little that can be done to improve eyesight with AMD (there’s no treatment to reverse macular degeneration), the rate of vision loss can be slowed with early detection. The keys to slowing vision loss are to constantly monitor symptoms and see your eye doctor regularly to test your vision. Even with AMD, you can still maintain an enjoyable lifestyle.

The AREDS vitamin regimen Once someone has dry AMD, a known treatment to slow or even stop it (but not cure it or restore lost vision) is

foods contain antioxidant vitamins that reduce risk of developing AMD. ·Eat fish and nuts. The omega-3 fatty acids in fish like salmon, sardines, and tuna, and in some nuts like walnuts, may reduce the risk of AMD.

the high-dose formulation of vitamins and zinc created by the National Eye Institute’s Age-Related Eye Disease Study (AREDS). It has been shown to lower the risk of AMD progressing to advanced stages in one or both eyes by about 25 percent. It consists of: 500 milligrams (mg) of vitamin C, 400 international units (IU) of vitamin E, 5 mg of beta carotene (often as vitamin A—up to 25,000 IU), 80 mg of zinc (as zinc oxide) and 2 mg of copper (as cupric oxide).

Surgical implants For people with advanced AMD in both eyes, the surgical implant of a telescopic lens in one eye may be an option. The telescopic lens, which looks like a tiny plastic tube, is equipped with lenses that magnify one’s field of vision and may improve both distance and close-up vision.

Retinal image translocation (RIT) Retinal image translocation (RIT), a cutting-edge new strategy in low-vision rehabilitation, may give hope to those legally blind due to AMD. The technique uses ultra-high-resolution digital retinal photography to locate healthy areas of the retina. Once these “windows” of peripheral vision are located, custom prismatic lenses move the retinal image to a healthy spot on the retina and away from scar tissue.

·Get an Amsler grid from an eye care professional, because dry AMD can turn into wet AMD at any time. You can then use the grid every day to evaluate vision for signs of wet AMD.

Current research National Eye Institute scientists are currently studying the possibility of transplanting healthy cells into diseased retinas. Another large study in women showed benefit from taking folic acid and vitamins B6 and B12. And a large study evaluating the possible benefits of lutein and fish oil (omega-3) is ongoing. Other studies have shown that eating dark leafy greens, and yellow, orange, and other colorful fruits and vegetables may reduce risk for developing AMD.

Prevention The following may help one avoid AMD—or prevent it from worsening if already diagnosed: · Get routine eye exams. Ask your eye doctor how often you should undergo routine eye exams. A comprehensive dilated eye exam once a year or so can identify macular degeneration. ·Manage other diseases. For example, if one has cardiovascular disease or high blood pressure, taking medication and following doctors’ instructions for controlling the conditions are key. ·Eat lots of fruits and vegetables— the greater variety, the better. These

Living with AMD For starters, it’s important to remember that about 90 percent of all AMD cases are dry and thus at least somewhat treatable, or even possible to prevent from worsening. Of the remaining ten percent of AMD cases that are wet, 25 percent can be treated. In plain English, that means that of every 1,000 AMD cases, 925 will be treatable. Otherwise, here are several things someone who has AMD can do: · Learn to “see again” with whatever vision remains using special low-vision rehabilitation, devices and services—and regain confidence and independent-living skills. · Use low-vision aids and devices specifically designed to help people with low vision function better. Different devices are available for different tasks. · Other low-vision devices and techniques include electronic books; e-book readers; audio books; and large-print books, newspapers, magazines, and banking checks. Bottom line? For someone diagnosed with AMD, it’s critical to get the medical, emotional, mental, and social support one needs to live a life with the most quality and health possible.

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.

Tishrei 5778 | The Wellspring 75

Age Well

Sage Advice by Aliza Simon

SAFE AT THE STOVE

Who doesn’t grow up with memories of Bubby’s special foods? Especially during the yom tov season, we enjoyed those foods and the warmth they created in our hearts. But as Bubby gets older, it may be necessary to take certain measures to ensure her safety in the kitchen. Kitchen safety is critical because that’s the place in the house where accidents often occur. When it comes to seniors and kitchen safety, here are some facts: • The Federal Emergency Management Agency (FEMA) reports that people over the age of 65 have a 2.5-times greater risk of dying in a kitchen fire than the general population. • The National Fire Protection Association reports that three in ten home fires start in the kitchen.

2. Once the stove has been automatically turned off, some units automatically come back on when the person returns to the kitchen, whereas others must be manually turned off and back on again. 3. Some units can only be used with modern, 4-prong stove plugs and outlets. 4. Sensors are placed on the stove.

Most units cost between $300 and $400, but keeping a loved one safe is well worth the cost.

Automatic Fire Extinguishers

Besides being injured in a kitchen fire, seniors are also at risk for falling when attempting to get at items stored out of reach, both too high and too low, and tripping while taking food to other rooms. Other factors that contribute to injuries in the kitchen are confusion, being less able to take quick action in the case of a fire, taking medications that affect cognition, and a decrease in balance.

These devices are installed under the range hood. They are small cans or nozzles that are heat-triggered and automatically dispense fire extinguishing powder, mostly baking soda, when sprayed onto a stove-top fire.

In terms of fire prevention, never leave food unattended while cooking, which includes never leaving the house with food cooking on the stove or in the oven. This is the primary cause of kitchen fires.

Many seniors, although they might not have used a microwave before, find a microwave a good alternative to using the stove. Once they learn how to use one, they will often prefer the microwave to the stove or oven. Family members can make frozen dinners that can be heated up and are very convenient. Currently, simple microwaves are being manufactured that are operated with only a few buttons. Labels can be taped onto the buttons to help the senior use the microwave safely. Guidelines must be reviewed, including never using aluminum foil or metal containers in the microwave, never heating sealed objects, and being careful when taking containers out of the microwave, as they may be very hot.

Special kitchen safety devices and alternative cooking options can decrease the risk of fires in the kitchen. Below are some great options.

Automatic Shut-off Devices Electric and gas stove turn-off products may include a timer, a motion sensor, and an automatic stove shut-off. Here are four things to consider: 1. Some units allow you to set how many minutes you want the food to be left cooking unattended, whereas others come with a preset shut-off time (eight minutes) that cannot be changed.

A Microwave as an Alternative to a Stove

Other Kitchen Safety Guidelines • Test smoke detectors on a regular basis • Clean cluttered areas • Use a reacher grabber to reach items on high shelves • Remove area rugs • Label and date food with expiration dates so it is easy to see when food has expired • Replace glass items with plastic

76 The Wellspring | October 2017

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HamaspÃ¬kCare

Legendary Support, Extraordinary Care

Diary By Yocheved L.

The Heart of the Matter It wasn’t jet lag

As a native Brooklynite who has relocated to Eretz Yisrael, there’s a place in my heart that still longs for home. From when we moved six years ago until recently (when I finally grew up!), my year revolved around Pesach and Succos. On a regular basis, I would stand at the calendar, counting down the weeks to Yom Tov. For Pesach, we would travel to the States and for the month of Tishrei, I had the honor of hosting my family. The last time my parents came to stay with us, it took me a few days to realize that my mother, who’s in her early sixties, was not her usual self. She was lying down at every possible opportunity, she wasn’t taking her usual trips to the mekomos hakedoshim, and she complained that she was feeling dizzy. When I asked her if everything was okay, she brushed me aside and attributed her lethargy to jet lag. I wished I could believe her because I wanted her to be healthy and back to her old self more than anything else. But when she wasn’t getting over the “jet lag” after a few days, she finally relented to a blood pressure check at a neighbor of mine who’s a nurse. My neighbor recommended that my mother see a doctor. My mother, who becomes

anxious when she has to see a doctor, agreed to see her primary care doctor when she returned to the States, but the nurse didn’t think that was a good idea. Desperate to help my mother, I did some discreet inquiries and contacted a nutritionist. I learned that COQ10™, improves circulation to the blood, helping people whose blood pressure is slightly elevated due to stress, diet, age, etc., enabling them to push off taking blood pressure medication. The health food store became my next stop. When I returned home with the supplement, I read the harmless list of ingredients to my mother and she duly took her first dose, relieved that she wasn’t officially on medication but that her salvation may be in sight. After only one week of taking 200 milligrams of COQ10™, twice daily, my mother and the rest of us began to observe the difference. Her heart palpitations were now less frequent and within no time she was planning a chol hamoed outing up North with my children. Thanks to this intervention, we were able to celebrate zeman simchaseinu with happy, healthy hearts.

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78 The Wellspring | October 2017

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