Wellspring issue #23 by The Wellspring

WEALTH OF HEALTH CONFERENCE WITH HEALTH COACH RORIE WEISBERG OF FULL 'N FREE

GOING PUBLIC Medical Miracles: 8 personal accounts

FAREWELL, FLU

CHILD DEVELOPMENT: AGE 6 Fun activities for Chanukah and all year round to foster creativity, independence, and communication skills

TACKLING INSOMNIA

Combatting winter illnesses naturally

TEN QUESTIONS

A conversation with Rocheli Sternheim, LCSW, on implementing CBT techniques for better sleep

YOEL DRUMMER OF JCCSG

TIRED OF THE CYCLE

knows what it means to live with Crohn's disease

Shani Taub, CDC, on how to stop the losing-gaining weight pattern

ISSUE 23 DECEMBER 2017 KISLEV 5778

SEASONED FESTIVE AND LIGHT ON THE FESTIVAL OF LIGHTS

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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, We all have a miracle story to tell. On the morning after I interviewed health coach Rorie Weisberg, the nutrition facts label on the package of corn cakes I was having for breakfast drew my curiosity. Having gotten a crash course about the carb amounts that people with various metabolic and digestive issues are allowed per meal, I was curious to see how many carbs I was consuming. Just so you get a basic picture of the numbers at hand, in her conversation with me, Rorie shared how thrilled her endocrinologist was when she came up with a mix that would total the net carbs in a single challah roll to 9, so I understood that my portion of grain obviously contained more than that number. But when I checked the label, I was floored. Here I was, ingesting a whopping 27 grams of carbohydrates (6 corn cake thins), completely unaware of how blessed I was that this was perfectly okay for my body. What a miracle! While thousands of people around the globe struggle with the negative effects of even a minuscule intake of carbs—or other foods, as Mr. Yoel Drummer of JCCSG shares with us in his fascinating interview—being able to consume a proper meal without having to worry about its health repercussions is nothing less than a neis. We tend to view miracles as rare, fantasy-like occurrences that leave us astonished and open-mouthed, but, in truth, every living, breathing human being is a testament to “neis gadol hayah poh.” Rabbi Avigdor Miller, who embodied this perspective, liked to tell the story of the Lomzer mashgiach who saw an unhappy bachur, went over to him, took him by the lapels and began shouting, “Mazel tov!” What’s the simchah? the young man wanted to know. “What more of a simchah can there be than that you’re alive right now, at this moment, and that your body is functioning as it should?” Indeed, Rabbi Miller kept a list of various troubles his acquaintances suffered from to better appreciate all that he was spared. (The incredible book Rav Avigdor Miller contains a photograph of the handwritten list.) While not every miracle is as dramatic as some of the stories that are recounted in this issue’s feature, “Going Public,” if we open our eyes to the miracles that transpire in our own lives, we’re left spellbound. It’s a miracle that a woman like Rorie Weisberg found a way to heal her digestive issues; it’s an even greater miracle that Hashem led her through the proper training process so she could help others reach their salvation, as well. Rocheli Sternheim, the psychotherapist who talks with us in this issue’s “Cup of Tea” about treating insomnia, had her own miracle when she finally found a CBT approach toward improving her sleep. And as she helps other families in this area, she’s the catalyst for miracles in their lives, too. In His brilliance, Hashem veils His miraculous ways in nature. If we lift the veil, we can take a peek inside and see how blessed we truly are. Wishing you a life of miracles and a joyous Chanukah,

Shiffy Friedman

shiffy@wellspringmagazine.com

Well-Put!

“If you want to ensure that you’re bringing an end to the losing-gaining cycle, choose a diet that you can see yourself living on.” Read more of Shani Taub, CDC’s, advice on successfully maintaining weight loss on page 30.

Kislev 5778 | The Wellspring 7

Contents

DECEMBER 2017 - KISLEV 5778 WELL INFORMED

FIGURES By Miriam Katz

14 16 18 20

WEALTH OF HEALTH Conference with Rorie Weisberg, CHC By Shiffy Friedman

DEDICATED TO HEALTH 10 Questions for Yoel Drummer 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 Tired of the Cycle By Shani Taub, CDC IN GOOD SHAPE The Mind Body Connection By Fraidy Friedman, NASM-CPT COVER FEATURE Going Public By Shiffy Friedman HEALTH PROFILE Client: Miriam By Esther Steinmetz TRIED AND TRUE Nailing the Trimming Session By Batsheva Fine AT THE DIETICIAN SIBO By Tamar Feldman, RDN, CDE MONTHLY DOSE Flu Free Winter By Yaakov Goodman, CN

8 The Wellspring | December 2017

30 32 34 54 56 58 60

“ ” THE FOODS WE EAT GIVE OUR HORMONES DIFFERENT INSTRUCTIONS. CERTAIN FOODS TELL THE BODY TO PRODUCE MORE INSULIN AND OTHERS GENERATE THE SECRETION OF LEPTIN, WHICH MAKES US FEEL MORE FULL. -RORIE WEISBERG, CHC, PAGE 22

The next issue of The Wellspring will appear iy”H on January 10th.

EAT WELL

SEASONED Festive and Light By Yossi & Malky Levine

NUTRITION TIDBITS IN THE NEWS By Liba Solomon, CNWC

NUTRITION FACTS IN A SHELL This Month: Avocado By Devorah Isaacson

WELLBEING

63 64

“ ” THIS DISH MAKES A BEAUTIFUL APPETIZER, OR IT CAN BE SERVED AS PART OF THE ENTRÉE. AND IT'S CARB-FREE TOO!

-MALKY LEVINE, SEASONED, PAGE 41

66 70

CLEAN SLATE Understanding Codependance (Part 2) By Shiffy Friedman, MSW, CNWC FROM THE GROUND UP 6-7 Years By Goldy Guttman, Ms. Ed. HEALTH PERSONALITY Rocheli Sternheim, LCSW By Yocheved Grossman EMOTIONAL WELLNESS Understanding Narcissism By Esther Moskovitz, LCSW

AGE WELL

73 74 76

GOLDEN PAGE By Yaakov Goodman, CN SENIOR CARE By Rena Milgraum, RN SAGE ADVICE By Aliza Simon

INKWELL

DIARY By Miriam Trieger

FAREWELL

HEALTH ED Anemia By Judy Leiber, CNC Kislev 5778 | The Wellspring 9

Springboard

Letters

Cortisone Clues

[Issue #10: The Fire Within] Which ingredient would be listed on a facial cream or moisturizer as an undercover name for a steroid? I do not have your magazine anymore that would have included this information. M. T.

Public Service Announcement [Emotional Wellness]

I would like to bring the attention to all readers about a wonderful mental health support group called Chazkeinu. This peer-led organization provides support and encouragement to all Jewish women who are struggling, or have loved ones who are struggling. Some of the many programs that Chazkeinu offers are: a partner program; bi-weekly support phone meetings with a professional offering chizuk and support, or a member sharing their story; an online forum; and emails that provide chizuk, warmth, and encouragement. In addition to this, Chazkeinu’s Empowered Hotline is open to the entire Jewish community. The hotline is staffed with licensed professionals available to offer support and guidance to anyone seeking it. All of this is done confidentially. For more information about Chazkeinu, please call Zahava at 314-3467414 or email info@chazkeinu.org. Additionally, please call or text 615-4-CALL-4U or email empowered@chazkeinu.org to obtain information about the hotline. I am Baruch Hashem benefitting immensely from Chazkeinu and encourage anyone who is struggling to join the organization as well. Hatzlachah to all! Name Withheld

10 The Wellspring | December 2017

Ruchy Reese responds: Here’s the problem: If a company is going to sneak in steroids, they will not announce it on the label; they just put it in. Popular international companies like Aquaphor, Aveeno, Cerave, etc., are too big to risk blemishing their name by including unlabeled ingredients, but many smaller companies are willing to take this risk. It never pays to trust smaller companies, unfortunately. There have been too many crazy stories. To know if a product you have been using contains does contain steroids, stop using it and see what happens. If it contains a steroid and you have been using it long enough, within 7-10 days you should start getting rashes. All the best.

No Such Thing as Chessed?

[Issue #17: Emotional Wellness] Thanks for a great magazine! I couldn’t get the article “Why can’t I just say no? What we do for approval” out of my head. Esther Moskovitz, LCSW, makes the point that the feeling of approval is such a pleasant feeling that we want more of it and therefore take on chassadim that we can’t handle. I think it’s important to note that very act of chessed feels good. That may have been the rewarding feeling the child experienced when they shared, not necessarily because they were complimented on

doing a good job. It feels good to extend a helping hand, and it is a nice thing too. Yes, we need to realize that we are doing a chessed just by taking care of our own families, and if making someone else supper will be detrimental and you are doing it just to impress others, then that’s a different story. I just don’t feel comfortable with the message in this article. Yes, we need to work on our own insecurities and boost our confidence from within. Feel empty without approval? Maybe that emptiness is coming from the need to do chessed. Hatzlachah, R.B., Florida Esther Moskovitz, LCSW, responds: I appreciate your feedback, and I think we are really on the same page here. Of course I agree that if you are living a selfish life, then feelings of shame should kick in and remind you that you are meant to contribute and give in this world. However, healthy chessed comes from love— love for Hashem, and for all of His creations. When we do chessed to fulfill our own needs—to feel valuable— we’re coming from a very different place. In extreme cases, that leads to us sacrificing our higher priorities, such as our children’s needs, in order to get that momentary feeling of worthiness that we don’t have within. Like all truly important matters of avodas Hashem, there is no “follow this recipe and you’ll get it right” answer. We need to look deep into ourselves and find the areas which we need to work on. Are we giving because we feel inadequate or empty and giving makes us feel temporarily worthy, or are we giving because we are precious children of Hashem, we love our Father, and we want to do His will and help His other children, as well? Is our giving an escape

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

from our pain, or is it an expression of our desire to share? And if it is an escape from pain, then we may want to work on that. And we need to be extra careful that we’re not harming anyone in the process of performing our chessed. But, most important, even if we are still carrying toxic shame, because we’re human, then that’s also from Hashem. It’s calling us to daven for siyata d’Shmaya and try to shed our toxic shame and feel our preciousness, instead. Thank you for taking the time to read my article and for expressing your viewpoint so that these points can be clarified. May all of Klal Yisrael appreciate our preciousness and our beauty, and may Hashem root out toxic shame from all of us and allow us to serve Him with joy.

Never Too Young

[Issue #22: Ask the Nutritionist] I have to disagree with Shani’s opinion that kids under the age of 11 for boys and 10 for girls are not ready to diet. In my practice, we’ve had kids as young as 5 do very well, while I’ve seen grown adults cheat and give in. The two determining factors for a child’s success are support from parents (and even school staff), and making the plan doable and kid-friendly. I always tell parents not to be the ones to bring the issue up, but if a child is asking to

diet and seems ready to do so, age is just a number. Tanya Rosen Nutrition by Tanya

My Take on Tandem Nursing [Issue #22: Quick Question]

Thanks for the tremendous change that The Wellspring has brought about in my lifestyle. My friend is a cashier at a grocery in a frum neighborhood, and she told me that the orders that were placed five years ago cannot be compared to the orders of today, which include whole-wheat, sugar-free products, veggies, and the likes. I want to respond to the woman who asked about nursing while pregnant. We consulted a Rav about this, and he was adamantly against it. He said we don’t find anywhere in the Torah that it’s beneficial for a baby to nurse while the mother is pregnant, and since it could potentially harm the baby, and/or deplete the mother, it is strongly discouraged. Everyone should ask their own sheilah, but this is not an issue to be taken lightly. Hatzlachah rabbah in your avodas hakodesh. Sincerely, C.E.

Is Baking Soda Safe as Toothpaste? [Issue #22: Vanished]

Regarding homemade toothpaste, I have seen a similar recipe online that contains baking soda and wanted to make it. However, after doing more research, I learned that baking soda can be very harsh on the teeth. Fearing that, I did not want to take the risk and put it on my kids’ teeth. I am wondering what your take is on this. Thank you. M. Klein Chevy Reichberg responds: I’m glad to hear that you’re interested in preparing homemade toothpaste. As you write, baking soda can be harsh on teeth as well as gums, but only when applied unsafely. Here are some basic guidelines: Only use twice a week. The toothbrush should be wet before you start brushing. Then dab in baking soda which will stick to the brush. When the brush is coated with the powder, start by brushing the biting surface of the teeth first for about 15 seconds, so that the baking soda mixes with saliva and becomes creamy. You might experience tingling or burning, which is natural. However, if it persists, you should stop brushing immediately and rinse your mouth. And brush the teeth for no more than 2 minutes.

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: My 10-year-old son is taking a six-week regimen of antibiotics to treat Lyme disease. As a side effect, he’s suffering from intense stomach pain. Similarly, when my baby took Augmentin for an ear infection, he had terrible cramps as well. Can you suggest a natural supplement to alleviate the pain? Tylenol does not seem to help. Response: Any time an adult or child takes antibiotic medication, he should take a probiotic to counter the uncomfortable side effects. Since much of the body’s good bacteria is destroyed by the medication along with the infection, intestinal pain is a frequent side effect. For this reason, acidophilus such as Maxi Health’s Chewable Oraldophilus™ (for kids) is a great solution. In addition to creating healthy bacteria in the gut, which is necessary for digestion, acidophilus protects the lining of the stomach from the powerful antibiotic. Miriam Schweid, Nutritional Advisor

12 The Wellspring | December 2017

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Wellness Platform By Rabbi Hirsch Meisels

TO A SWEETER LIFE

Minerals that help prevent or manage diabetes

Manganese, a mineral that is influential in regulating blood sugar, helps the body turn sugar into energy and helps the pancreas function. Like most other minerals, manganese can be absorbed into the body via food or a supplement and is then transported to the blood. However, the blood is not its intended destination. The goal is for these minerals to reach in or around the cells and do their work there. For this reason, alternative practitioners perform tests to measure cellular mineral levels versus blood mineral levels, a practice that is currently illegal in only one of the fifty states of America: New York. When manganese levels in the blood of diabetics and nondiabetics are compared, the results are very similar. However, when the amount of manganese the body of a diabetic expels is compared

to the amount that a non-diabetic expels, the difference is significant. This observation substantiates the premise of alternative practitioners: that in a non-diabetic, rather than the minerals getting absorbed in the blood, they are absorbed in the cells, where they are needed. Thus we see that it’s not the level of manganese in the blood that makes the difference, but rather its level in the cells. I remember that the insulin I used as an adolescent and young adult contained zinc. What is the role of zinc, another mineral contained in Maxi Health’s Chromium Supreme™, in controlling diabetes? A meta-analysis on the relationship between diabetes and zinc gathered 25 clinical studies, 3 of which were conducted on type 1 diabetics, and 22 on type 2. Twelve of these studies observed the sugar levels of subjects in the morning. Findings revealed that the blood sugar levels of those who took zinc were 18 points lower than those of the placebo subjects. F o r example, if a person had 108, w h i c h

places him in the pre-diabetes category, the zinc brought it down to 90, a healthy level. That’s a very significant difference! Other studies in the meta-analysis measured blood sugar levels 2 hours post-meal, which were 35 points lower in zinc subjects. Studies also show that zinc improves high blood pressure, which is one of the five conditions of metabolic syndrome. When a diabetic fails to manage his blood sugar levels properly, one of the potential effects is heart disease. Researchers in Finland followed over 1,000 people with type 2 diabetes for seven years. The results, which were published in Diabetes Care, found that over this period, 156 people died of heart disease and 254 of heart attacks. The subjects who died of heart disease had lower levels of zinc than the other subjects. Another significant benefit that zinc provides diabetics is its woundhealing capacity. In fact, it’s one of the main ingredients in Bacitracin. Since people with high blood sugars are prone to a longer wound-healing process, it’s important to ensure that the body receives enough zinc to function at an optimal level. Chromium Supreme™, a unique formulation containing the vital minerals manganese and zinc, as well as other important ingredients, is the choice supplement for the support of normal sugar metabolism.

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 | December 2017

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

Well Informed

Torah Wellspring: Emotional Health By Rabbi Ezra Friedman

THE URGE TO SPEAK WHAT'S THE ROOT OF LASHON HARA?

The following is a letter we received from a reader regarding the Torah Wellspring column. Dear Rabbi Friedman,

I’ve been following your column and am impressed with your breadth of knowledge on health-related Torah topics. I was especially delighted to see that the column has taken a turn toward the emotional health arena, which the sefarim talk about as being a prerequisite in avodas Hashem. As someone who possesses an understanding in Torah as well as psychology, I would like

to ask you a question that’s been niggling me for quite some time. I’m fully aware of the gravity of the issur of lashon hara. I’m also cognizant how abhorrent the act is, even in terms of manners and social skills. Despite having learned the halachos in depth and having undertaken various kabbalos and machsom lefi, I still struggle with this issue on a daily basis and have not managed to entirely disconnect from engaging in negative speech.

when a person speaks lashon hara, the only seemingly positive result he derives from it is to escape a negative emotion. 16 The Wellspring | December 2017

Rabbi Friedman’s response:

First, I’d like to express my gratitude to all those who send in feedback on this column. I appreciate each message very much, because this demonstrates the interest of readers in the topic of emotional health from a Torah perspective. In our pursuit of emes, I would like to encourage this feedback, including criticism, since this helps us further clarify the points under discussion. I’m sharing my response to this letter writer with everyone, because I believe it’s a topic many of you will appreciate, and one that we can all relate to on an individual level. First, I would like to compliment you on admitting that you’re struggling with an issue. Not everyone who engages in negative speech grasps the gravity of the issur: the many prohibitions the speaker transgresses, how it impacts relationships, and how it reflects on the speaker as a person. The realization in itself is the springboard to finding the solution, rather than leaving you wallowing in the problem. I would like to mention something you may be unaware of. From your question, it seems that you want to reach perfection: “I haven’t managed to entirely disconnect…” We’re not meant to be perfect. Our avodah in this world is to become as close to perfect as we can possibly be. By virtue of your humanness, you will keep erring, and that’s perfectly okay. The problem is when we don’t even start trying to improve. In other words, the solution you should be seeking is not to “entirely disconnect” from any prohibition, but rather to move closer and closer to perfection. Regarding negative speech, the Gemara tells us that even tzaddikim stumble with the prohibition of avak lashon hara. The moment we reach the angels’ level of perfection is the moment we’re ready to meet them in the Next World. A yeshivah bachur once confided to Rav Shalom Schwadran that he was deeply bothered by the aveiros he was doing. The wise Rav Shalom said to him, “I’ll tell you what’s bothering you. It’s that you’re losing the battle with the yetzer hara.” The Rav proceeded to ask the young man which sport he enjoyed. When the bachur answered that

basketball was his favorite, the Rav instructed him to go downstairs to the gym and throw the ball into the hoop 100 times before his playmates arrived for their scheduled game. “You’ll surely be the winner,” the Rav noted. Of course, the bachur countered that this would be no fun. Rav Shalom asked, “Why can’t you just do it and win?” The presence of an opposing team, the boy pointed out, was what created the thrill of the game. “That’s the challenge,” concluded the wise Rav. “The purpose in this world is to emerge victorious from the individual battles with the yetzer hara, not to get rid of the competition entirely.” Now that we understand that reaching perfection isn’t our goal, in order to experience victories versus downfalls, let’s analyze what drives a person to speak negatively of others. Once we grasp the source of the motivation, we can eliminate the urge. The Gemara in Ta’anis (8a) tells us that someone who speaks lashon hara is compared to a snake. The Gemara continues to explain that in the future all the animals will gather around the snake and ask him, “The lion pounces his prey to eat and sustains himself, the wolf tears his enemies and nourishes himself. Why does the poisonous snake kill his enemy?” A snake, as we know, was cursed with “v’afar tochal kol yemei chayecha.” Everything tastes like sand to him anyway, so there’s no benefit in the sting whatsoever. From this source, commentators derive that a person has absolutely no benefit from speaking lashon hara. What does having no benefit mean? Speaking lashon hara may help us get back at someone or give us a fleeting moment of popularity; isn’t this a benefit? Furthermore, if we don’t gain anything from speaking lashon hara, what is the urge? Why are we tempted to keep doing it? Let’s examine the sequence of events in speaking lashon hara. First, the speaker feels something negative about himself. These feelings exist on a permanent basis but come to the fore when he sees someone being, doing, or owning something he wanted himself. He can either remain with the negative feeling, which is obviously very painful, or escape it by bashing the person,

group, or thing, that brought up this feeling in him. A person gains only when he actually acquires something, not by merely escaping something. When a person plays a musical instrument, he gains pleasure. When a person eats a nourishing meal, he acquires nutritional benefits. But when he speaks lashon hara, the only seemingly positive result he derives from it is to escape his negative feeling. In other words, the act of lashon hara is never motivated by a desire to speak derogatory speech in and of itself, but rather by a person’s desire to feel good about himself via escaping. Based on this, if we try working on withholding negative speech, as long as we still harbor negative feelings about ourselves, it’s like hiding the key to the pantry from a hungry person; at some point, he will manage to break in. At some point, we will use lashon hara as a means to escape the negative feelings we’re experiencing. For success in purifying our speech, we need to concentrate on eliminating the need for lashon hara, rather than focusing on “locking up” negative speech that we say as a result of our negative feelings. If you want to come closer to perfection in the area of shemiras halashon, you must learn not to escape the painful feelings, and to accept yourself as you are. The next time you feel an urge to speak lashon hara, ask yourself: “What am I trying to escape now? What do I feel that I don’t want to feel?” If you ask yourself these questions on a steady basis and honestly explore the answers, you will learn to accept the pain and not escape it, which will eventually lead you to accept yourself as you are. In this vein, the Chafetz Chaim, writes that it’s impossible for a person to refrain from the sin of lashon hara if he does not love his fellow Jew. As long as he feels hatred in his heart, negative speech will emerge from his lips. In other words, we must first work on loving others, which we can do only after we first love and accept ourselves. Hatzlachah in your inner work toward developing love of yourself, and, as a result, becoming a true oheiv Yisrael and oheiv Hashem.

Rabbi Ezra Friedman can be reached through The Wellspring.

Kislev 5778 | The Wellspring 17

Well Informed

Health Updates in the News By Liba Solomon, CNWC

SORE THROAT?

Don’t chalk it up to a cold just yet At this time of year, we tend to ascribe a whole bunch of symptoms to having a cold: runny nose, cough, sore throat, body aches, fatigue, and so on. There are other causes of some of these ailments, however. Itchy eyes and sneezing might suggest indoor allergies. And a sore throat and hoarseness can suggest another condition: airway reflux. The main problem reflux causes is heartburn, which results when the acidic contents of the stomach escape up into the esophagus, the tube that delivers swallowed food to your stomach. When heartburn is frequent or severe, it’s called gastroesophageal reflux disease, or GERD. The culprit is the gatekeeper muscle between the stomach and the esophagus, which doesn’t close properly. So where does the throat come in? Those acidic contents can reach higher, up to the throat. If you are frequently hoarse, if you constantly have to clear your throat, or if you find that your cough is more annoying after eating or when lying down, you may have airway reflux. Other symptoms are feeling as if you have a lump-in-your-throat and waking at night gasping for air.

How can you have airway reflux without heartburn? The esophagus has a protective lining, so acid reflux may not be felt there, says Kevin Tse, an allergist with Kaiser Permanente in San Diego. “In contrast, the upper airway does not have a protective lining, so even a quick splash of acid can irritate the vocal cords and throat,” he says. If you think you may have airway reflux, what should you do? You can discuss your symptoms with your primary care provider or try some lifestyle changes on your own. Staying upright after meals helps keep the gastric juices down where they belong. In particular, don’t eat anything within two to three hours of bedtime. “The most common way to bring on reflux is to lie down,” Tse says. What you eat is as crucial as when you eat, though. So what’s forbidden? There goes the donuts you’ve been eyeing. Overeating; high-fat foods; eating late; and drinking soda, caffeine, and alcohol, are the worst culprits. If you’re too hoarse to sing your favorite Chanukah songs, perhaps it’s time to cut down on those latkes.

EYE TO EYE

Gazing at your baby does more than strengthen the bond We don’t have to tell you to look into your new baby’s eyes, but when you’re at it, it’s good to know you’re doing more than just bonding. According to a new study published in Proceedings of the National Academy of Sciences, eye contact between parents and their infants helps synchronize their brain waves. “When the adult and infant are looking at each other, they are signaling their availability and intention to communicate with each other. We found that both adult and infant brains respond to a gaze signal by becoming more in sync with one another,” said study lead author Victoria Leong, an affiliated lecturer in the department of psychology at Cambridge University in England. This mechanism could prepare parents and babies to communicate, by synchronizing when to speak and when to listen, which would also make learning more effective. Previous studies have shown that when parents and their infants interact, it leads to synchronization of such things as gaze, emotions, and heart rate, the researchers noted, but it wasn’t clear if their brain activity also synchronizes. To find out, the Cambridge researchers conducted experiments

18 The Wellspring | December 2017

with 36 parents and their babies. They measured patterns of brain activity via electrodes in skull caps worn by the participants. They compared the infant’s brain activity to that of the adult, who was singing nursery rhymes to the infant. The investigators discovered that eye contact between the two triggered brain wave synchronization. Keep up the eye contact, mom!

Vitamin D deficiency linked to PCOSrelated issues

Vitamin D may play a key role in helping some women seeking treatment for PCOS-related infertility. If PCOS, a hormonal disorder affecting 5 to 10 percent of women of childbearing age, is left untreated, the condition can lead to long-term complications, such as type 2 diabetes, elevated cholesterol, and infertility. Results of the new study, led by researchers at the Perelman School of Medicine at the University of Pennsylvania, showed that treatments for women who were vitamin D-deficient when starting the protocol were 40 percent less successful. “Traditionally, Vitamin D is a concern because of its

impact on calcium absorption and bone integrity, but the last several years have seen a surge in research exploring how other biological processes, like fertility, are impacted by a dearth of this critical nutrient,” said lead author Samantha Butts, MD, MSCE, an associate professor of Obstetrics and Gynecology at the Perelman School of Medicine at the University of Pennsylvania. In the study, Butts and colleagues analyzed and compared the results of two large-scale clinical trials that examined the effectiveness of fertility drugs among women with PCOS and Unexplained Infertility respectively. Data from more than 1,000 participants revealed that regardless of body mass index, race, age, markers of metabolic functioning, or fertility treatment, vitamin D deficiency was associated with a reduced likelihood of these women having a child if PCOS was the underlying cause of infertility.

ALLEVIATING COLDS

How to survive the flu season With the winter season in full swing, here are five ways to feel good until the sun shines again:

1 2 3 4 5

Stay hydrated.

Sip warm liquids.

Add moisture to the air.

Combat stuffiness with saline drops.

Take a cold-fighting nutritional supplement like Maxi Health’s Immune Power™.

Kislev 5778 | The Wellspring 19

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

A D A DAY

Well Informed

Figures By Miriam Katz

Ode to Oils

Which one is best for you?

1 120 13

Tablespoon of every oil has about

calories

and

grams

of fat

olive Oil

77� 14�

monounsaturated fat (MUFA)

saturated fat

375-470˚ F

smoke point—the temperature at which oils start to break down, lose nutrients, and develop off flavors.

flaxseed Oil

18� 9�

monounsaturated fat (MUFA)

220˚ F 20 The Wellspring | December 2017

saturated fat

smoke point— (don’t use for cooking)

Canola Oil

61� 7�

monounsaturated fat (MUFA)

saturated fat

400˚ F

avocado Oil

71� 12�

monounsaturated fat (MUFA) saturated fat

400˚ F

smoke point

soybean Oil (vegetable)

24� 15�

monounsaturated fat (MUFA)

saturated fat

450˚ F

smoke point (Stay away from this oil because it’s almost always refined and typically found in processed foods because it’s so readily available and cheap.) Kislev 5777 | The Wellspring 21

Well Informed

Wealth of Health By Shiffy Friedman

conference with: RORIE WEISBERG, CHC

FOUNDER AND CEO OF FULL ’N FREE LOCATION:

Monsey, New York

SINCE: 2014

MOTTO:

Bake a bread that likes your body better; break free from the food and fads that break you down. In a fad-crazed health industry that often feeds the public with quick-fix solutions and generic eating plans, Rorie Weisberg, founder and CEO of Full ‘N Free, is a voice of reason. Her own health story was just a starting point toward what she sees today as a vital mission; reaching out to others and helping them on the journey toward their health goals. In this Conference, Rorie shares the story behind Full ‘N Free and chronicles the evolution of her dough mixes, revealing, in the process, the mindset that makes it all work.

BEFORE YOU STARTED SELLING YOUR POPULAR MIXES, YOU BROKE INTO THE HEALTH MARKET BY OFFERING A UNIQUE COACHING APPROACH. HOW IS YOUR PROGRAM DIFFERENT FROM THE MYRIAD OTHER DIETING PROGRAMS OUT THERE?

Most diets are built on the premise that you don’t know what’s good for you and will, by default, make poor food choices if not told exactly what to eat. The solution, according to common wisdom, is a diet that restricts you to certain limited choices. My approach is different. I believe that you need to learn how food works and how your body reacts to food on a chemical and hormonal level. Then you’ll learn how to listen to your body’s cues, because your body tells you exactly what it needs. Using these two essential learning experiences, anyone can develop the skills to be an independent eater. You won’t need a food plan to tell you what to eat, because you’ll have the tools to figure it out on your own.

DOES YOUR APPROACH ORIGINATE FROM A BREAKTHROUGH YOU HAD IN YOUR PERSONAL LIFE?

It sure does. I grew up on the Standard American Diet, living on nosh, pizza, and all kinds of junk food. During my teens it was the in thing to be on a diet. My friends and I thought that “diet” food was healthy food. In my adult life, I started developing various digestive issues that were ex-

22 The Wellspring | December 2017

acerbated with each pregnancy and led to other health-related issues. I tried every solution out there, until I felt like a hamster on a running wheel. Doctors prescribed meds, which did not provide long-term solutions, and alternative medicine did not offer significant relief either. It was frustrating.

HOW DID YOU DISCOVER THE APPROACH THAT FINALLY WORKED FOR YOU?

I was sure there had to be a better solution to my problems. I wanted to get to the root of the issue, instead of just trying to mask the symptoms. I started doing research online, entering queries like “best foods for digestive issues,” in the Google search bar. The “elimination diet” kept coming up in my searches. I learned that an elimination diet is a shortterm eating plan that eliminates certain foods that may be causing allergies and other digestive reactions—then reintroduces the foods one at a time in order to determine which foods are, and are not, well-tolerated. The concept seemed very difficult to practice, and I couldn’t quite see myself living that way. Eventually, I was able to consult with a doctor of functional medicine, who confirmed that the elimination diet would help with my symptoms. I decided to give it a try.

WHAT WAS SO DIFFICULT ABOUT THE DIET YOU WERE ABOUT TO TRY?

Like most people out there, refined carbohydrates were a staple of my diet, and I couldn’t imagine living without them. I’d also been educated to believe that fat is bad for you, and I was terrified of adding fatty foods like avocado, nuts, and olives into my diet. The program necessitated a whole mindset shift, but baruch Hashem, after a short time, I saw wonderful results.

HOW DID YOU TURN YOUR PERSONAL SUCCESS INTO A CAREER?

When I saw how the functional approach improved

my life, I wanted to learn more so I’d be able to share my findings with others and improve their lives, too. I started looking into different programs. I tried one nutrition course, but their old-school theory of calorie counting didn’t resonate with me. Finally, I found the Institute of Integrative Nutrition. Their course is an intensive program that teaches the functional nutrition I wanted to learn. I also did clinical observations and training with some functional doctors and hormone specialists to gain an understanding of how diet affects digestive issues and metabolic conditions like prediabetes and PCOS. The experiencing was eyeopening, and I saw how much I could help women reverse these conditions simply by changing their lifestyle. These educational experiences provided the scientific bedrock of my coaching program. I wanted more than that, though. I studied Jewish sources, especially the works of the Rambam, on health. This helped me develop an effective, Torah-based approach to healthy living. I was ready to reach out to others.

WHEN YOU INITIALLY STARTED OUT AS A HEALTH COACH, WHO WAS YOUR CLIENTELE?

At first, I was primarily seeing clients with digestive and metabolic issues. However, in no time, I realized that there was another whole category of people out there in need of help. These were women who were sick and tired of dieting. They had been told that they couldn’t be trusted to make the proper choices and were attempting to rein themselves in with restrictive food plans. I offered them a new way of life; learning to make peace with food and their bodies, and become independent eaters. Today at least 50% of my clients are women in this category. They’ve realized that conventional diets don’t work because diets don’t teach anything. In my practice, I teach my clients how to get in tune with physical hunger, emotional hunger, and hormonal hunger through combining intuitive eating and mindful eating, as well as proper nutrition.

ONCE A PERSON BECOMES IN TOUCH WITH THEIR BODIES, DO THEY NATURALLY UNDERSTAND WHAT’S GOOD FOR THEM AND WHAT’S NOT?

what you’re eating or not eating throughout the day that might not be holding you well.

IS WEIGHT LOSS A FOCUS IN YOUR COACHING PROGRAM?

Not necessarily. However, when the hormones are balanced and we reclaim our taste buds, we end up eating what the body naturally needs and we reach the body’s natural weight. We don’t call it the ideal weight because not everyone’s made to be a size 2, 4, 6, or even 12. The goal is to give my body what it needs in order to thrive. The amazing thing about my program is I can see 5 clients in a day and weight won’t come up in discussion even once. It’s simply not the focus. Still, people really lose weight and see other health-related results. I’ve had pre-diabetic clients who went from 6 to 4.7 A1c within a 9-month period. I had a client who had two babies with fertility treatments and recently had a baby without any medical intervention whatsoever. I’ve seen women be given the go-ahead from their doctors to go off medication they’d been on for a long time. One woman with PCOS lost 5 pounds in 3 weeks, which for someone like her used to take months.

IF WEIGHT LOSS ISN’T THE FOCUS AND YOU WANT TO TRAIN YOUR CLIENTS TO BECOME INDEPENDENT EATERS, DOES THIS MEAN THAT THEY AREN’T GIVEN A FOOD PLAN?

Yes, it does. I teach my clients how to properly combine macronutrients for optimal satiety so that everything they eat has a purpose in their body. I educate them on the science behind nutrition. They can eat whatever they want, but they get the tools to make the choices that leave them feeling their best. When you start eating foods that make you feel great, you just want to choose them all the time. For this reason, in our program there’s no such thing as “cheating.” Cheating has a negative connotation that alludes to a lack of trust. An independent eater can be trusted with her choices, choices that are generally smart and beneficial to her body.

It’s a 50/50 balance of scientific knowledge and tuning into the body, but the education comes first. All new clients learn the basics of nutrition, how different foods affect the body and how foods trigger chemical changes and reactions within bodily systems. Learning this information helps you with the second aspect, which is tuning into your body’s cues. For example if you’re eating a banana with oatmeal and maple syrup for breakfast, you will be hungry two hours later because you’ve just spiked the sugar level in your blood. The two parts, scientific knowledge and listening to the body, work together. Individuals given these tools become independent eaters and make strong choices.

IF A PERSON HAS NO METABOLIC OR HORMONAL ISSUES, DO YOU RECOMMEND THAT THEY GO OFF GLUTEN?

IF SOMEONE’S HUNGRY AFTER DINNER (ABOUT TWO HOURS LATER) SHOULD THEY LISTEN TO THEIR BODY AND EAT OR JUST DISTRACT THEMSELVES UNTIL THEY GO TO BED?

HOW DO YOU IMPART YOUR UNIQUE APPROACH TO YOUR CLIENTS?

If it’s real hunger, they should definitely eat. Whenever you feel real hunger, you should eat. However, if you are consistently hungry after dinner, I would want to look at

Not necessarily. I always caution people not to demonize food. The goal is to enjoy the widest array of healthy foods possible. The choice to eliminate gluten depends on what you’re trying to achieve. If someone wants to learn how to tune in to her body, how to fuel her body, I may suggest getting off processed foods and trying sprouted Ezekiel bread. Often, people don’t realize they may have issues that can be exacerbated by gluten, such as skin conditions and fatigue, but not everyone needs to live a gluten-free life.

I’ve created a Full ’N Free Complete 6-week program. New clients get a workbook that contains the foundations of my program, recipes, and a Rorie-recommended product list. The first session takes about one hour, during which we discuss goals and review the client’s history.

Kislev 5778 | The Wellspring 23

Well Informed

Wealth of Health

HOW DO YOU KEEP IN TOUCH WITH YOUR CLIENTS PAST THE FIRST SESSION?

After the first session, clients stay in touch for follow-up sessions, and they are allowed access to the Full ’N Free Family via our chats. I run the Full ’N Free Family chat, a growth-oriented group where women can discuss and support one another through their journey toward independent eating. We share our HALT (hungry, angry, lonely, or tired) moments and offer each other inspiration. I discourage members from sharing what they’re eating and from answering questions for other people, because each person is on an individual program. Rather, we discuss mindfulness, how to be more conscious and make smarter choices. For example, this week someone shared an anecdote about wanting to eat just for the sake of eating, although she was already full from dinner. Our Full ’N Free Food chat is run by Jackie Kimmel, a PT whom I’ve trained as a Full ’N Free coach. This is a fun venue to swap recipes and get questions answered about specific products. Every Sunday, I give a live Q&A for members only. Sometimes I bring in guest speakers or women who want to share their personal stories. Because there are so many opportunities to connect, our clients feel like they’re part of a family; we even get to meet several times at year at in-person get-togethers.

HOW DO YOU ADDRESS THE CHALLENGES THAT COME ALONG WITH THIS LIFESTYLE?

I talk a lot about the need to “Pick your hard.” We acknowledge that it’s hard to prepare food, to do so much cooking, especially until kosher establishments start offering really clean food, but it’s an easier “hard” than stuffing the body with garbage, than feeling ill and being controlled by sugar-induced cravings.

DO YOU SHARE YOUR HEALTH-RELATED WISDOM WITH THE PUBLIC TOO?

Yes. Before every Yom Tov, I give a workshop related to the chag that’s open to the public and available for download from my website. I also write a weekly column in Mishpacha Magazine’s Family Table, where I share Full ’N Free insights, inspiration, and recipes.

IS ANYTHING UNLIMITED ON YOUR PROGRAM?

What does unlimited mean? A person should never be stuffed to the gills. We should eat to be satisfied. According to the Rambam, a person should never be more than 70% full, or allow himself to be more than 30% empty. It’s all about being mindful of our bodies and in touch with what they really need.

DOES YOUR PROGRAM HAVE ANY ASPECT THAT IS UNIQUELY JEWISH OR SPIRITUAL?

Definitely! That’s something that clients tell me they feel is so special about Full ’N Free. Hashem gave us so many mitzvos that center around food. We always need to stop and think before we eat something: Is it kosher? Am I fleishig? Part being an eved Hashem is learning to be mindful about our every action. In Full ’N Free, we teach people to do that

24 The Wellspring | December 2017

with food. We understand that our thoughts are the roots of our actions, and all changes must begin in the mind. We also do not want anyone to miss out on the opportunity of fulfilling the bread-related mitzvos. In fact, that’s what got me started on developing my bread mixes.

HOW DID YOUR BUSINESS EXPAND TO INCLUDE THE LINE OF MIXES?

The development of my mixes resulted from my determination to wash on Shabbos. I was on a gluten-free diet and all week long I managed just fine, but on Shabbos I was determined to make hamotzi and bentch. I found a recipe that was okay, and I kept tweaking it over time. When we took one of our kids off gluten for health reasons, I knew I needed to find a solid replacement for bread in his life. I wanted to make something that he would really enjoy eating, and not just tolerate. After all, bread should be delicious. Every week, I tried to perfect the recipe, until finally one week he said, “This is it!” Once other people started tasting the baked goods that were made with this mix, they requested that I sell it as a flour mix. It’s a complicated recipe containing no less than seven dry gluten-free ingredients prior to the addition of liquids, and no one wanted to put it all together from scratch. Voila! Rorie’s mixes were born.

WHAT DID THE PRODUCTION OF YOUR FIRST BATCHES LOOK LIKE?

We literally started the company on our dining room table. My daughter would bring over some friends, and we would make bags together. The girls’ prize was that I’d let them take some bags home. In no time, the orders started piling in. After 6-7 months, I got about 200 weekly orders. Happy customers were using the mix to create not only challah rolls, but also babka, cinnamon buns, and pizza dough. Last summer, I decided to take the brand to the commercial level and find a factory to do the runs for us. We debuted around Rosh Hashanah time, and by Pesach we were in over 30 stores. By now, we’re up to 50 stores and working with 2 distributors, as well as on Amazon.

WHAT PROMPTED YOU TO DEVELOP A SECOND MIX? HOW IS IT DIFFERENT FROM THE ORIGINAL MIX YOU CREATED?

It started when an endocrinologist challenged me to make a challah that would have less than 15 grams of carbs. I work with a lot of PCOS clients, and many of them come to me through referrals from endocrinologists. Since people with PCOS are only allowed to eat carbs that don’t spike their insulin, they must be careful with their carb intake. Even my regular gluten-free mix wasn’t good enough for them. My endocrinologist explained that ideally, it would be best if the challah contained only 10 grams of net carbs

so the women would be able to eat other vegetables at the meal as well. I was determined to make it happen. I called my Rav, Rabbi Chaim Schabes, and asked him what quantity of oats the challah must contain in order to be considered hamotzi. His answer was 25%, but I worked with 30% to be on the halachic safe side. The end product was my Low Carb Oat Dough Mix.

WHAT ELSE DOES THE MIX INCLUDE?

The original gluten-free mix has 55% oats, and the rest of the blend is brown rice flour, white rice flour, guar gum, xanthan gum, sea salt, and tapioca starch. Since these are all starches, which are not ideal for people with metabolic and digestive issues, the second mix, my Low Carb Gluten-Free Dough Mix, had to be made of flours that are lower in starch and higher in protein, such as almond flour. I tweaked the recipe until I came up with a version that’s delicious, fluffy, moist, and filling, and doesn’t trigger cravings.

SO DID YOU MEET YOUR DOCTOR’S CHALLENGE?

I sent the mix to a lab to have it tested nutritionally. The results revealed that one 2-ounce roll, which is the minimum shiur for washing and bentching, contained a total 9 grams of net carbs. Of course, I was thrilled to hear that. I shared the results with the endocrinologist, who was excited about it as well. As a trial, he gave the rolls, as well as half a board of spelt matza, to some of his patients and asked them to test their sugar levels after both meals. Incredibly, the levels were lower after they ate the roll, thanks to the fiber, protein, and healthy fats that it contains. If you are a patient, I would certainly advise you to speak to your doctor before trying this product. It has been a wonderful solution for people with prediabetes and PCOS.

HOW ARE YOUR THIRD AND FOURTH MIXES UNIQUE?

The Grain-Free Paleo Mix is for people who want completely grain-free shehakol bread that has only 8 grams of carbs per serving. I took out the oats and left the rest of the blend. It is for people It contains no potato starch or tapioca starch and is high in protein and healthy fats. Our fourth mix is the Egg-Free Spelt Dough Mix, which is a combination of spelt and coconut. It does contain gluten, but in minimal quantity as compared to wheat. This mix is great for kids with allergies. I’ve been serving my challah that I make of this dough to company for years—bachurim included—and no one even realizes that it’s not regular challah. The coconut flour gives it more fiber and also makes it moister and easier to work with than regular spelt flour.

WHAT SETS YOUR MIXES APART FROM OTHER PRODUCTS ON THE MARKET?

Aside from each being a

unique blend, none of the mixes contain sugar, and each bag provides the recipe for making that particular dough. Our mission is to make sure that everyone can have delicious bread, regardless of their health requirements. That’s because part of living a growing life is elevating our relationship to food. Contrary to popular belief, the first mitzvah in the Torah was not that Adam and Chava shouldn’t eat from the Eitz Hada’as. The first usage of the word “vayetzav” is actually Hashem’s positive command to eat from all the trees in Gan Eden, and then the verse proceeds to warn about the one exception. For years, I wasn’t able to wash. When I was finally able to do so, to elevate my meal in this way, I was so grateful. To me, the mitzvos associated with these foods are so precious; it is unthinkable not to wash and bentch on Shabbos. Birkas Hamazon is the source of all blessings. I’m on a mission to show the world that you can wash and bentch on Shabbos. You don’t have to forgo mekor haberachah, even if you have a health condition. A k’zayis is such a small amount. Whether a person has a metabolic reason or it’s important for their health that they lose weight, they now have a way to do it right.

WHY DO YOU BELIEVE PEOPLE ARE AFRAID TO EAT HEALTHY FOODS LIKE YOUR CHALLAH OR AVOCADO?

It all traces back to the fad frenzy that our generation is caught up in. We’re bombarded with false notions about calories and point-counting. What people don’t realize is that 1500 calories of carbs are metabolized very differently than 1500 calories of protein, fiber, and healthy fats. There has to be balance. A proper hormonal balance is the key to health. The foods we eat give hormones different instructions. Certain foods tell the body to produce more insulin and others generate the secretion of leptin, which makes us feel more full. The reason women suddenly gain weight when they hit menopause is because their hormones have shifted. This demonstrates that hormones are a huge power player in our bodies.

WHAT DO YOU BELIEVE IS THE SECRET TO ELIMINATING HUNGER AND CRAVINGS?

It’s important to combine meals properly. People who are calorie-counting fall very short in this area, which leads to frequent hunger signals form the body. The functional doctor I worked with, Dr. Bloom, demonstrated this concept to me in a memorable way. At a talk she delivered, she was holding an apple, a bag of pretzels, and a handful of almonds. “Food gives your body information and instructions,” she said, “The 100 calories in these foods that I’m holding each give your body a very different set of instructions.” Her message was that not all calories are created equal. I’m very grateful that I’ve learned how to use that knowledge as power, and how to help others with this crucial information. Rorie can be contacted through The Wellspring.

Kislev 5778 | The Wellspring 25

Well Informed

Dedicated to Health by Chana Dunner

10 QUESTIONS

FOR YOEL DRUMMER OF JCCSG

JCCSG IN A NUTSHELL:

WHAT MOTIVATED YOU TO LAUNCH YOUR ORGANIZATION?

Ten years ago, when I was diagnosed with Crohn’s disease at age 24, the topic was taboo in the community. Because very few people publicized their diagnosis, I had nowhere to turn to for advice. When I did get some guidance, it was generally wrong advice, because the lack of awareness led to a lack of education in the field. Those who were ready to talk tried to convince me to do what they did, which wasn’t necessarily helpful, and most people, even medical referral agencies, weren’t familiar enough with the field to direct me to a good doctor. I had no choice but to see a local doctor. For a long time, people were telling me to try this and try that, but nothing helped. Seven years ago, when I realized that what I was missing was a proper support network, I gathered a few people in my dining room with the hopes of opening an organization. We decided to start with a symposium and take it from there. Incredibly, 200 people showed up. Since then, people haven’t stopped calling in. At first, we were simply a medical referral source. Over time, we learned that thousands of people live with these diseases, and we became the people they turn to for all Crohn’s and colitis-related issues.

26 The Wellspring | December 2017

Jewish Crohn’s Colitis Support Group provides advocacy, education, help, information, medical referrals, and support to the people of the Orthodox Jewish community who are suffering from Crohn’s disease and ulcerative colitis. Its mission is to improve the quality of life of children and adults affected by these diseases and to spread awareness within the community.

WHAT IS YOUR CURRENT ROLE AT JCCSG?

As executive director, I’m involved in every case. I guide people through the diagnosis and treatment process, referring them to the doctor suitable for their needs, and expediting appointments when necessary. On daily basis, I serve as the middle-man between doctors and their patients. Many patients aren’t familiar with medical jargon, so after they sign a consent form, I describe the details to them in simple “mameh lashon.” Another role I play at JCCSG is navigating shidduchim—on both ends. Parents of a child with one of these diseases will call to discuss how to say it or when to share it, while the other party will call to ask for details regarding the illness and how it has affected their prospective child-in-law. For this, we help retrieve medical records and connect them to a doctor who can answer their questions, sometimes even in the middle of the night. I’m also in charge of arranging symposiums. To date, we’ve done 14 over the past 7 years, in Williamsburg, Boro Park, Lakewood, Monsey, Monroe, Crown Heights, and Baltimore. I run the financial department, as well. One of our most prominent expenses is the getaways we provide to people who are recovering from surgery. Because relaxation is key to a proper rehabilitation, we do our best to help make it possible.

WHAT IS ONE GREAT CHALLENGE YOU FACE IN RUNNING THE ORGANIZATION? The greatest challenge we face on a steady basis is convincing health-minded parents (in-laws) or wives that their approach hasn’t worked and that their children or husband must start taking medication immediately.

I understand that there’s a place for natural treatment. I also tried diets and alternatives, and I’m still strict with my food intake. But, and this is a big but, if it works—it works, and if it doesn’t work—it doesn’t. If a person is suffering, they have to face reality. If an adult patient calls and says that the doctor is giving them a chance to try an alternative diet, we support it. With children, it’s more challenging; the parents are asking the child to live on a diet that’s practically impossible for them to follow. I meet educators who tell me, “This child doesn’t eat what his mother’s sending him.” Most of these parents live in denial. I sit and talk to these children. When I ask them how strict they are, they say, “I don’t know.” I once walked into a wedding hall and met one of these boys at the Viennese table, grabbing nuts and chocolate and cakes. He confessed that at home he eats what his mother prepares, but outside the house he cheats straight through. Adults suffer the consequences of eating foods that don’t agree with their bodies, so they’re more committed to a healthy diet. Children, however, live with the perspective of instant gratification, so forcing them to stick to a restrictive diet is usually a recipe for failure.

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

One Friday afternoon, several hours before the zman, I got a phone call from a mother who was at the doctor’s office with her 14-year-old daughter who suffered from Crohn’s disease. This woman, who was health-minded to the extreme, had been refusing to medicate her daughter despite the obvious negative repercussions that her choices were having on her daughter’s health. Desperation in her voice, she informed me that the doctor has called the social worker because he suspected that she was neglecting her child. He was obligated, he told her, under the mandatory report protocol, to alert the social services. I immediately sped down to Manhattan, where I met the woman and her daughter who, at fourteen, looked like she was eight years old. I was shaken to the core when I saw her. With the consent of the parents, I went through the case with the doctor. His report showed that their daughter wasn’t developing properly as a result of her untreated illness. Baruch Hashem, I managed to finally persuade the mother to agree to a medication regimen, and I stopped the social worker from calling the ACS to report child abuse. I also called in to the hospital where the patient would be admitted to ensure that the family would get a private room over Shabbos. They immediately started the child on medication, as well as IV for malnutrition. Now, four years later, this young woman, baruch Hashem, has grown and developed to her age-appropriate level.

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

Four weeks before his chasunah, a young man was taken to the hospital with terrible abdominal pain. When the ER doctor took a look at the CAT scan results, he suspected Crohn’s disease. When the surgeon on call ordered an immediate surgery, a family member called me up in a panic. The young man’s world was caving in, he said, and he was at risk of depression. He wanted to call the kallah and call off the shidduch. “I can’t get married like this,” he cried. I came down to the hospital and sat down to talk to the boy. I told him that he could live a long, beautiful life even if he needed surgery, and even if the wedding might need to be postponed. Still, I didn’t like the surgeon’s quick thinking. With the patient’s consent, I gained access to his medical file and sent it to a top doctor in the field. When I informed the hospital staff that this doctor didn’t think surgery was necessary, they put up a fight. The operating room had been set up at that point, but I knew I was doing the right thing because I had that top doctor’s backing. The next day, I drove down to the doctor with this patient for an 8 a.m. appointment. After a detailed assessment, the doctor’s verdict was that this young man had a very mild case of the disease and that the lowest dose of medication would suffice. Of course, the young man wanted his kallah to know about his diagnosis before the wedding, so I facilitated the process of sharing the details. I showed her parents his medical records, and, thankfully, they accepted it graciously. The kallah even spoke to my wife about what it’s like to be the spouse of someone with Crohn’s disease. It was an incredible feeling to attend this couple’s wedding several weeks later.

Kislev 5778 | The Wellspring 27

Well Informed

Dedicated to Health by Chana Dunner

WHAT DO YOU WISH PEOPLE WOULD KNOW ABOUT GASTROINTESTINAL DISEASE? Crohn’s and colitis are not life threatening. They’re called invisible diseases, because externally it’s hard to tell that the person is experiencing pain. However, if a person says he is, believe him. Many successful people, including prominent rabbanim, roshei yeshivah, and mothers of large families, have these diseases. If a person takes care of themselves, they can lead a long, beautiful, productive life.

However, after diagnosis, surgery, or flare-up, I tell family members and employers to give these people a break. They need a week or so to get back to themselves. People with Crohn’s and colitis can do a great shidduch, iyh, with proper guidance. And, to the other party, I’d like to say that before you say no to a shidduch because a boy or girl has Crohn’s or colitis, think about it. Reach out to us, and we’ll help you determine if and how to continue.

WHAT WAS THE MOST INTERESTING REQUEST YOU’VE EVER RECEIVED ON BEHALF OF AN INDIVIDUAL?

A 23-year-old man who had suffered from Crohn’s disease since he was 13 suddenly had a terrible flareup. For ten years, he managed to keep his condition a secret. Because of his diet, everyone thought he had a sensitive stomach, was lactose intolerant, etc. Unfortunately, before he got married, he didn’t disclose his diagnosis. His medication was stored by his parents where he took it daily. But three years after his wedding, when the flare-up occurred, the young man was in trouble. His mother called me up and begged me to arrange for a doctor to diagnose her son as if this was his first episode. We didn’t have a choice but to work along with the family to prevent a breakup in the marriage.

9 10

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

Of course, success is the best part. When a young girl or boy gets diagnosed with a severe case and then we watch them develop on the right track and improve, the feeling of satisfaction is understandably great. And when we’re working with a young woman, the news of the birth of her first child is incredibly exciting. The toughest part is helping a person make a decision when he’s torn between various sources of advice, especially when we’re dealing with a young person whose case requires invasive surgery.

HOW DO YOU MANAGE THE STRESS THAT COMES ALONG WITH YOUR TAXING WORK? According to some studies, stress can put a person at risk of a flare-up, so I've been going to stress management classes. I use the techniques I learn there to disconnect after every difficult phone call, especially because I take every case very personally. I know firsthand what these people are going through, and this stuff can be tough.

WHAT WAS THE BEST COMPLIMENT YOU’VE EVER RECEIVED? We’re currently working on a study to identify the root causes of Crohn’s disease. When the doctors at Mt. Sinai launched the study, they invited me to a meeting and said that they can’t conduct the trial without the participation of Jews. They needed my help in recruiting the population, which I did for them.

The top 11 doctors at Mt. Sinai sat at that meeting. One world-renowned doctor, (who is originally from Europe,) said to me, “Yoely, I am utterly amazed at your knowledge, but mostly at the sophisticated, unmatched devotion and determination you have to accomplish the impossible.” The devotion of Klal Yisrael is truly unmatched, and I’m grateful to be part of this selfless nation.

28 The Wellspring | December 2017

mediaotg.com

Living Well

Ask the Nutritioniust By Shani Taub, CDC

Tired of the Cycle When weight loss ends in weight gain

Thank you for an enlightening column. I’ve been following it since The Wellspring’s very first issue and have been steadily impressed by your smart, on-the-mark advice. As a lifelong dieter, I’ve managed to lose hundreds of pounds over the past two decades or so. While this may sound impressive, it actually isn’t because I keep losing and gaining back, losing and gaining back. I’m tired of the cycle, but my issue is that the only diet that works for me is to abstain from eating all flours and sugars, sweeteners included. The minute I start eating a bit off the plan, the pounds pile up faster than it takes to drink a glass of water (almost!). This leaves me feeling so disappointed that I have no motivation to even start again. Is it true that certain diets lead to quicker weight gain? Can it be that this kind of diet just doesn’t work for my body?

—Tired

Thank you for your positive feedback on my column. I’m glad to hear that you find it enlightening.

life might gain back all the weight she lost, depending on what she calls “regular.”

I was sorry to read about what you call your tiring cycle of losing and gaining back. While my response may obligate you to take steps you may have never taken, I hope it will serve as a relief to you and others who are struggling with this same challenge. If a

Although I don’t recommend following a very restrictive diet plan, I’ve seen it work for many people, and you may be one of them. But just as maintaining a house can be harder than actually building it, maintaining our weight can be more difficult than losing it. The secret lies in maintenance, and in the ability to treat yourself every once in a while without falling into a bingeing trap. That’s where you gain your weight, and it’s not a result of the plan you were on, but rather a result of the foods you’re currently consuming. You may choose to cut out all flours and sugars, or to follow a more moderate plan such as the ones I create for my clients, and as long as you live by it, you won’t gain an ounce.

person leads a healthy, balanced lifestyle, she will never gain back the weight she loses. But anyone who strictly follows any diet and then resumes her “regular”

30 The Wellspring | December 2017

When you say that the minute you start eating off the plan, the pounds start to pile up, what are you eating? If a loaf of babka, which contains wheat and sugar, is your answer, you will surely gain the weight back—but that will happen regardless of which diet you were on before. But if veering off the plan means eating spelt matza or bran flakes, I can

assure you it won’t happen. Even one slice of cake never made anyone gain all their weight back. It’s the loaf that did it. Moderation is the key to success in leading a healthy way of life. When I create a plan for my clients, I recommend a healthy diet that incorporates all food groups. However, if a client specifically asks to get off wheat and sugar because she finds it to be the easiest way for her to lose weight, I gladly accommodate her request. I do add, though, that when she’s ready, I’ll help her bring these foods back into her plan slowly. The maintenance program is a gradual process in which we slowly reintroduce more foods. In an ideal plan, you first limit various foods that aren’t healthy or conducive to weight loss. Once you reach your healthy body weight, you learn how to integrate some of the foods you abstained from into your diet. If

A Chanukah Lesson On Chanukah, we celebrate our victory against the Greeks, who sought to tarnish the purity of our nation through imbuing Hellenistic culture into our midst. However, we Jews knew how to remain strong. We’re a nation of warriors—inside and out. As frum Jews, our entire life is based on restrictions. We don’t eat ham, no matter how badly we might want it. There are times when we don’t eat dairy and times that we don’t eat meat, and we can manage just fine. As a result of our ability to exert self-control, it’s easier to train ourselves to abstain from foods that are detrimental to our health or weight loss. It’s a matter of our frame of mind. We all have this inner strength within us. Sometimes, however, we need assistance to bring it to the fore.

you’re unable to do so by yourself, seek guidance. If you want to ensure that you’re bringing an end to this cycle, choose a diet that you can see yourself living on. It’s a way of life. Once you break your bad eating habits, you will learn how to enjoy small treats and to integrate healthy foods into your life without falling back into the cycle.

If the thought of entering this tiring cycle is preventing you from starting a diet in the first place, know that continuing to eat unhealthily is surely not the solution. The standard American diet is a hazard to your health and, of course, only leads to further weight gain. So although I don’t believe in the restrictive dieting method you claim works for you (did you try other plans?), if it does, then it’s time to start all over again. But this time, stay on it forever.

Fry It Right If frying is your weakness on Chanukah or all year round, try using spray oil. Just add a bit of water and use a high-quality non-stick pan, and the results will be excellent. This works perfectly for patties, soups, scrambled eggs, and every other dish that you usually soak in oil.

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.

Kislev 5778 | The Wellspring 31

Living Well

In Good Shape By Fraidy Friedman NASM-CPT

The Mind Body Connection How exercise improves mental health

Exercise is not just about aerobic capacity and muscle gain. Exercise can improve your physical health, trim your waistline, and even add years to your life. While the physical benefits of exercise are well-known, the impact on our mental health sometimes goes unnoticed, or is unappreciated. But, as evidence increasingly finds, the exercise/mental health connection is becoming impossible to ignore. When we engage in physical activity, our brains automatically release endorphins, which are among the many chemicals of the brain known as neurotransmitters, which transmit electric signals throughout the nervous system. The job of endorphins is to reduce our perception of pain and discomfort by interacting with the receptors in our brains, similar to how morphine or other painkillers work. So exercise is a natural pain reliever, making us feel happier while improving our immune response. This is the reason why many people feel a sense of happiness after tackling a difficult workout.

EXERCISE AS AN ANTI-DEPRESSANT Studies show that exercise can treat moderate depression as effectively as antidepressant medication, but without the side effects. In addition to relieving symptoms, research also shows that maintaining an exercise schedule can prevent a relapse. Some researchers suggest that exercise alleviates depression by increasing serotonin, the neurotransmitter targeted by anti-depressants. Another theory suggests that exercise helps by normalizing sleep, which is known to have protective effects on the brain. A study conducted by James Blumenthal, PhD, a clinical psychologist at Duke University, explored the mood/science theory through a series of randomized controlled trials. In the study, Blumenthal and his

32 The Wellspring | December 2017

colleagues assigned sedentary adults with a major depressive disorder to one of four groups: supervised exercise, home-based exercise, antidepressant therapy, or a placebo pill. After four months of treatment, Blumenthal found that patients in the exercise and antidepressant groups had higher rates of remission than those taking the placebo. Blumenthal followed up with the patients one year later. The type of treatment they received during the four-month trial did not predict remission a year later, he found. However, subjects who reported regular exercise at the one-year follow up had lower depression scores than did their less active counterparts. â&#x20AC;&#x153;Exercise seems not only important for treating depression, but also in preventing relapse,â&#x20AC;? he says.

SWEAT IT OUT, MINUS THE PANIC If you’re suffering from anxiety or panic disorders, you can also benefit from physical activity. One explanation for this is that people with panic disorders experience the flight or fight response, which causes sweating, a racing heartbeat, and other uncomfortable

sensations. When exercising, the body produces a similar reaction (sweating, rapid heartbeat, etc.), which may help train the person not to fear these sensations and instead learn to associate them with a pleasurable experience.

EXERCISE RIGHT, SLEEP TIGHT In a number of studies cited by the Sleep Foundation, evidence suggests that physical exercise improves the sleep of people suffering from insomnia. Those who engaged in moderate exercise took less time to fall asleep, and the overall time they slept was increased when compared to nights when they had not exercised previously. After 4 to 24 weeks of exercise, those in the

study suffering from insomnia were able to fall asleep faster and get a better night’s sleep than before they began incorporating exercise into their schedule. When it comes to general sleep habits, exercise regulates the body temperature by triggering an increase in body temperature during exercise, which then drops immediately after, promoting sleep.

PREVENT COGNITIVE DECLINE Physical exercise has also been found to prevent cognitive decline. Degenerative disorders of the brain like Alzheimer’s can be devastating. This disorder affects the brain by killing off brain cells one by one, shrinking the brain overall. Experts agree that exercising regularly between ages 25 and 45 can boost the chemicals in the brain that prevent degeneration. Evidence suggests that despite the aging process, our brains retain the ability to be strengthened and maintained through the process of neuroplasticity. This refers to changes in the neural pathways of the brain as a result of changes in behavior, environment, emotions, etc. In this way, older people already suffering from cognitive decline can improve their functioning by engaging in physical activities, simultaneously improving their mood and general outlook on life.

BOOST BRAIN POWER Another benefit of physical activity is sharper memory and thinking. The same endorphins that make you feel better, help you concentrate and feel mentally sharper. Exercise boosts our brain power and development. Just as exercise gets your heart pumping, it also gets your brain pumping, promoting the growth of new cells and blood vessels in the brain. More blood flow means a sharper working brain.

JUST DO IT! Of all the questions that remain to be answered, perhaps the most perplexing is this: If exercise gives us so many health benefits and makes us feel so good, why is it so hard to do? Starting out too hard in a new exercise program might be one reason why people spurn physical activity. When people exercise above their respiratory threshold, above the point when it gets too hard to talk, they postpone exercise’s immediate mood boost by about 30 minutes. For beginners, that delay could discourage them from exercising in the future. Given that, beginners should start slowly, with a moderate exercise plan. Even just a few minutes of

physical activity is better than none. According to the National Academy of Sports Medicine, the best exercise is what you will actually do. So if you don’t have time for a full workout, or you need to take a break after 5 to 10 minutes, that’s okay. Start with 10-minute sessions and slowly increase your time. The key is to commit to do some exercise on most days, until it will become a habit and you will enjoy doing it. If you have been contemplating being more physically active, no matter your age or fitness level, it is important that you recognize all of the benefits you will gain. It’s never too late to start!

Fraidy Friedman, NASM-CPT, is a Brooklyn based certified personal trainer and certified nutritionist. Fraidy’s mission is to raise awareness about the importance of physical activity and its link to mental health and weight loss. She specializes in Pilates and proper posture and can be reached via The Wellspring.

Kislev 5778 | The Wellspring 33

Living Well

Cover Feature

34 The Wellspring | December 2017

going public By Shiffy Friedman

All year long, we bring you the solid facts, the research, the logic. In honor of Chanukah, we bring you the stories that defy logic—the miracles. With the glistening Chanukah candles telling the tale of our people’s miraculous history, it’s hard not to notice the blessings in our everyday life. From every window, we witness a story. Every walking, breathing, living being is a story that says, “Miracles do happen.” In this compilation, eight women recount how they’ve gained an appreciation for Hashem’s wondrous deeds through an open miracle He performed.

Kislev 5778 | The Wellspring 35

Living Well

Cover Feature

breaking the rules tova's story:

Despite the late hour, the news spread like wildfire in our tight-knit community: A friend of ours had been in a bad car accident and was rushed to the hospital in critical condition. Rochel Cohen was undergoing surgery, and it was serious. Before long, the waiting room was full—over 20 men had gathered to say Tehillim and storm the Heavens for a complete recovery. At one point, the surgeon emerged from the operating room, ready to tell Rochel’s husband that he had done all he could and that he was preparing to admit defeat. When he saw the crowd, swaying and crying as they said chapter after chapter of Tehillim, he was taken aback. Hesitantly, he told Mr. Cohen that he had already exceeded the number of blood transfusions that were allowed in the hospital. Before he could continue, however, men lifted up their arms and called out, “I’ll donate!” The doctor, immediately energized and revitalized by this second shock of

the evening, quickly retreated to the operating theater. An hour later he came out to report that Rochel’s situation had improved and that the bleeding had stopped. Later, the doctor told Rochel’s husband, “Mr. Cohen, when I came out after all those transfusions, I really thought I had given my all to save your wife. But when I saw all those Rabbis here, I was jolted out of my complacency. I realized that your wife must be a very important person. Still, I felt, what could I do? Could I go beyond the hospital guidelines? When they offered to donate blood as well, I knew I had to do whatever I could to pull her through. I didn’t save her life; your community did.” Although Rochel’s complete recovery took several months, it was clear that Hashem’s miracles came through the large crowd of well-wishers that had gathered in the hospital on that fateful night.

heart full of song ruth's story:

Four years ago, my daughter gave birth to her first child, a baby girl. Our excitement was short-lived when we learned that the precious baby had been born with only half a heart. The doctors were what they called “realistic” about the situation, unable to promise anything. “She’ll need a miracle to survive,” they kept saying. On the second day of her life, little Tehilla already underwent her first open heart surgery. During this time, our community and the Jewish world at large invested themselves in prayer. We will never even know the sheer amount of Tehillim, mitzvos, and challah baking that people performed in her merit, but we felt Am Yisrael’s powerful love surround us. While the first two surgeries were vital to the child’s survival, the third surgery turned out to be the most crucial of all. This time, it wasn’t just that the odds were against us, which is always the case with open heart surgery, but the doctors clearly proclaimed that

36 The Wellspring | December 2017

she would not survive. Even the doctors’ eyes were brimming with tears as they said the words no parent ever wants to hear. But my daughter again turned to our brethren and beseeched for their help. Through her online presence, she reached out to women around the globe who pierced the Heavens with their prayers, gave tzedakah with open hearts, and baked challah en masse. Today, Tehilla is four years old and a student at a regular preschool, where she enjoys playing with other children and leading the regular, funfilled life of a child.

they see, but they don't see rochel's story:

When we took our seven-year-old son Reuven to the doctor with serious symptoms, I was literally able to hear my heart beat in my ears. Our young child, who had been happily playing with his friends just a few weeks ago was now constantly complaining of fatigue and headaches. Especially frightening was the fact that the ophthalmologist, to whom we’d taken him first, had sent us to the pediatric surgical ward because he had seen clear signs of a tumor pressing on the back of Reuven’s eye. Before we left home for this momentous visit, I called a close friend who lives across the street from Harav Chaim Kanievsky, shlit’a, and begged her to send her husband for a berachah for my son. We spent an entire day being sent for testing by all

the professionals at Tel Hashomer Hospital. Finally, at the end of the exhausting day, during which my mind wandered off to places I didn’t want to go, we were informed by the members of a multi-discipline staff meeting that they couldn’t find what the referring doctor had seen. There was nothing wrong with the child at all, they said. As we came into the house that night, feeling overwhelmed with relief that we’d been granted a reprieve from the dreadful diagnosis, the phone was ringing (this was in the days before cell phones). My friend was on the line saying that she’d been trying to reach me for hours because Rav Chaim had told her husband, “Sometimes, doctors think they see something, but there’s nothing there.” How true were his words.

party pooper shiffy's story:

It was going to be a beautiful evening. But then it wasn’t.

nukah atmosphere we were anticipating in our home that night. But Chanukah it was, the night of miracles.

I hummed a Chanukah tune as I busied myself in the kitchen, preparing what would have been a festive party for my young family and my grandparents, who were on their way to Yerushalayim from Bnei Brak. While I was mixing a batter for potato latkes, rushing to bring it all together before the children would return home with the babysitter, I heard a loud crash from my bedroom—the room where my five-week-old baby was resting.

While my husband stayed with the baby, who was under observation, I went home to serve my grandparents the dinner I’d prepared when I had been blissfully unaware of the drama that was to unfold, and to put our other children to bed. Although the physical distance separated me from my baby, my heart was in the hospital all that time, as I kept begging Hashem for a miracle.

For a long, long moment, there was utter silence in the apartment. But when I got to the bedroom, where I found my little girl on the floor, she had already come to. And she was screaming. I bent down to pick up my precious bundle, whose tiny limbs were thrashing violently. And right there, protruding from the back of her head, was a bump so large her head was double its usual size. In my disoriented state, I first called Hatzolah in New York. From 6,000 miles away, though, they couldn’t be of much help. Before long, we were in the emergency room, in a sterile world, planets away from the Cha-

Apparently, Hashem wanted me to pray harder. In the taxi on the way back to the hospital, my husband called. “They see something they don’t like in the brain,” he whispered, his voice weak and distraught. While I did my best to rid my mind of the worst-case images, I spoke to Hashem, connected to Him from the depths of my pain. The next morning, when I left the hospital with a healthy baby in my arms, the askan who had helped us said to me, “I know a lot of parents who weren’t this lucky. You should be very grateful for your Chanukah miracle.” Indeed, I am. We celebrate every year, and every day.

Kislev 5778 | The Wellspring 37

Living Well

Cover Feature

hope never dies

racheli's story: (as told by rabbanit yemima mizrachi) For seven years, we waited for news. Our home was a quiet place, where only my silent prayers and wishes weighed heavy in the air. For seven years, we did everything we could to realize our dream of building a family. And then, one day, the incredible happened. There was news. For four months, I carried life in my womb and hope in my heart. And then, on Erev Chanukah, I went for my routine checkup at the doctor. Before the nurse had a chance to say anything, I knew the worst was coming. Although she tried to look away, I saw the pity in her eyes. “I see the sac,” she said quietly, “but there’s no heartbeat.” She scheduled the procedure for the day after Chanukah. I dragged myself home, stumbling in the street as the tears blurred my vision. But on that first night of

Chanukah, I allowed myself to dream. I allowed myself to beg Hashem for a miracle. “Isn’t it over?” my husband reminded me gently. But I stood at the menorah, praying, beseeching, pleading for a neis. I was numb when I arrived for the procedure, numb to the pain of the profoundest of disappointments. Watching your dream flutter away with the wind can do that to you. But all this time, the optimist within was hoping for a miracle. “I see the sac,” the doctor said as he did a last scan. “I’m so sorry that there’s no heartbeat.” And then, my lips pursed in pain, I watched him look very closely at the screen. After a long pause, he said, “But I see another sac.” It was a twin, our daughter, who’s five years old today.

mercy for domingo faigy's story:

The boys’ lunchroom at my son Moishy’s cheder doubles as an evening hall. The caretakers of the venue had long since tired of asking the rebbes to keep an eye on their little charges during their midday meal. It was an ongoing power struggle that always ended with the melamdim turning too much of a blind eye on the mechitzah-riders. Two little boys would hinge onto the ledge of the mechitzah, while another two would push it from the rear end. This would elicit whoops of joy from the riders and sweaty palms from the pushers. When the bell rang one day, signaling the end of the lunch break, the rebbes reluctantly glanced at their watches and rounded up their rambunctious broods for the trek back to the classroom. As Rabbi Hirsch was about to exit with his class in tow, he glanced at the fallen mechitzah and frowned. It really wasn’t fair to leave that extra chore to the janitor. The mechitzah was heavy, very heavy. The janitor dealt with way too much as is. He was always complaining about his workload, and rightfully so. The boys did nothing to make his job bearable.

38 The Wellspring | December 2017

Rabbi Hirsch motioned for another rebbe to lead his class back to the classroom and approached the fallen partition. He tried lifting it up once, twice…to no avail. For a fleeting moment, he considered giving up the idea; the partition just wouldn’t budge. But then he pictured the sweaty face of Domingo, the custodian, and decided to give it another shot. He flipped his phone open and called for the secretary to come assist him. “One, two three….lift. Let’s do this.” After three tries and much exertion, they managed to hoist the heavy mechitzah door to its original upright position. And there, under the 200-pound mechitzah, lay a little boy in a pool of blood. Luckily, it wasn’t too late. Little Moishy still had a pulse and was whisked off by Hatzolah for crucial medical care. He suffered a fractured skull and serious facial swelling, but miraculously, the CT scans did not show any brain damage. This story may not have made it into this article had Rabbi Hirsch, the catalyst for our miracle, not shown some mercy for the janitor, Domingo.

the miracle of bare hands gila's story:

About 35 years ago, when my husband and I went to Australia for a two-month visit to my parents for the months of Adar and Nissan, I had my very first eczema breakout. My brother was celebrating his bar mitzvah on Shabbos Hagadol, and we were combining an extended visit with enjoying the festivities. Dutiful daughter that I was, I cleaned my parents’ home for Pesach from top to bottom, not sparing the harsh cleansing materials. During that time, I developed a sore on my finger that became infected. It never cleared up completely and even spread to my second hand. From then on, I only worked with gloves when cleaning and cooking. In fact I couldn’t do any work with water without wearing special thick gloves with a material lining. My hands became so sensitive that I touched water only when I showered or washed my hands. My husband used to bathe the children (I had a good excuse). The irritation on both hands had its ups and downs. Of course, I used plenty of cortisone creams to try and control the eczema. After the birth of my fifth child, the situation somehow deteriorated, and the skin on my hands started to erode. It simply peeled away, and I was left with open wounds that became infected, which my doctor told me was impetigo. As a young mother, with my

hands bandaged, I couldn’t take care of my children. I couldn’t cook or even hang up laundry. That Yom Kippur, I didn’t fast due to an antibiotic regimen I was on that required me to drink water. The effects of the medication were awful. I remember lying on the floor, writhing with stomach cramps, while my unmarried sister-in-law cared for my brood. During a desperate moment, I took upon myself to say nishmas kol chai if my hands improved. This would be my way of constantly remembering Hashem’s kindness to us for every breath we take and for every moment of physical health we enjoy. Suddenly, from hour to hour, the skin simply healed. In just one day the eczema was gone. I had previously made an appointment to consult with a specialist, but by the time I went to him he could see no problem. He did believe me and said my story was dramatic. He gave me a special ointment that he produced himself that I used for many years. Today, I use my faithful gloves for washing dishes and peeling veggies (when I do a quantity), but I can cook and cut up a salad without wearing gloves. How amazing it is to be Too Good To Be True? able to use While witnessing an open miracle my bare is indeed awe-inspiring, desperate hands. parents or family members of a patient may be tempted to try quick-fix solutions to save their loved ones.

stroke of hashgacha riki's story:

When our daughter was nine years old, she had a stroke. The night before it happened, she wasn’t feeling her best. Although it didn’t seem to be anything serious, I put her to sleep on a mattress in my room. So when I woke up at 7 a.m., she was right there, in my view. I watched as she made her way to the bathroom and then return to her makeshift bed. At approximately 9 a.m. she had the stroke. When we got to the hospital, we were told about a certain treatment that could stop the stroke but can be administered only within eight hours of when it happened. After that, they explained, blood vessels close and the procedure could be too dangerous. Because I saw my daughter moving at 7 a.m., we were able to proceed with the life-saving procedure, and the lasting effects were minimized.

“When someone who posed as an alternative practitioner promised to heal our son within a month,” says Rina, a mother of six whose fiveyear-old son suffered from a severe case of eczema, “I ran for it.” But, one month later, not only had the symptoms not subsided; they actually flared up to the point that her son’s face was unrecognizable. A word of caution to the wise: Before you try helping yourself or your loved one in a medical crisis, do your research. It’s easy to be snared into the quick-and-easy trap when you’re desperate, but taking the necessary steps to investigate the treatment or practitioner will serve you well.

Kislev 5778 | The Wellspring 39

SUGAR FREE (real farmer cheese premium taste)

find the sugar free version in the freezer section of your grocery

ISSUE 23 DECEMBER 2017 KISLEV 5778

Festive and Light On the Festival of Lights

EAT WELL SURPRISE! SURPRISE! AVOCADO ACTUALLY AIDS IN WEIGHT LOSS

Eat Well

Recipes

Dear Cooks, The first time I tried making vegetables donuts, I was a bit too idealistic for the batter’s liking. I had this creative idea of combining just vegetables and pouring the puree into my mini donut-shaped iron pans to create perfectly round, Chanukah-themed kugelettes. When the oven timer rang and I placed the pans on the counter, eager to pop the “donuts” into the serving plates, I was disappointed to learn that the dish I had visualized in my head hadn’t actually come to life. Instead, I found myself using a spoon to scrape out a batter that had no resemblance to perfectly round donuts with a hole. Oh, well. If I want to create perfect mini donuts, I learned, I’d need to use the ingredients I was trying to avoid. Vegetable kugel looks and tastes just great, but not when I try fitting it into a mini donut pan. But if you think you can create perfect-looking, appealing dishes only if they’re made of flour and sugar and all the stuff your body doesn’t love, think again. The proof is in Yossi and Malky Levine’s works of art in this issue of Seasoned. To a delightful Chanukah, Esther

Kislev 5778 | The Wellspring 43

Gifted.

@BARTENURABLUE

Eat Well

Recipes, Styling & Photography By Yossi & Malky Levine

Vertical Pear Salad with Strawberry Vinaigrette Another show-stopping and tasty presentation to wow your guests. 6 smooth-skinned red pears ¼ cup lemon juice 1 package mixed baby leaves 1 small purple onion, sliced ½ cup cubed feta cheese 1 cup roasted pecans handful of fresh/frozen strawberries, sliced ½ cup dried cranberries

Vinaigrette: 1 small plain Greek yogurt 5-6 fresh/frozen strawberries 1 Tbsp apple cider vinegar 1 Tbsp natural honey 1 garlic clove pinch of salt and pepper to taste

Blend all dressing ingredients with an immersion blender. To assemble: Cut pears horizontally into 3 slices each. Use a knife to cut out the cores and leave the stem on the top piece. Brush lemon juice on the open sides of the pear. Toss the leaves, onions, feta cheese, pecans, strawberry slices, and cranberries with the dressing until coated. Reassemble the pear, vertically, layering salad between each slice. Drizzle with remaining dressing. Yield: 6 servings

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(But worth it.)

Eat Well

Recipes

Strawberry Colada Freeze The perfect ending to a beautiful meal! 16 oz fresh/frozen strawberries 2 ripe bananas, peeled and frozen 3 cups frozen pineapple tidbits 1 6 oz plain Greek yogurt 2 cups coconut milk 3 Tbsp agave Pulse strawberries in a blender until well pureed. Set aside. Add banana, pineapple, yogurt, coconut milk, and agave to a blender. Pulse until well blended. Spoon pineapple mixture into glasses filling about â&#x2026;&#x201C; full, then add a spoonful or two of the strawberry mixture, swirl lightly with a butter knife and repeat twice more. Yield: 4 servings

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Each detail matters. From the earth in which the vines take root to the corks that seal the bottles, nothing in winemaking can be overlooked. Thatâ&#x20AC;&#x2122;s why our viticulturist takes great care to prepare and monitor the soil where our grapes grow, to make sure our wine is perfect from the very start, from where every great wine has its humble beginning.

From the earth.

Eat Well

Recipes

Zucchini Pasta Trio Hosting a Chanukah Party? This dish makes a beautiful appetizer, or it can be served as part of the entrée. And it’s carb-free too! Choose from one of these nutritious sauces, or prepare all of them for a fun, attractive presentation. 6 yellow zucchinis

Avocado Pesto Cream Sauce 2 ripe avocados, cut in chunks 6 frozen basil cubes ½ cup pine nuts 2 Tbsp lemon juice 2 garlic cloves ¾ cup milk 3 Tbsp olive oil Add all ingredients, except olive oil, to a blender. Blend until smooth. Add olive oil, 1 tablespoon at a time until desired texture is attained. Once your sauce(s) are prepared, spiralize your zucchini and set aside on paper towels so that any excess water is soaked up. Heat 2 tablespoons of olive oil in a large skillet. Add the zucchini and cook 2-3 minutes, stirring constantly, until tender. Place zucchini in a bowl and toss with desired sauce. Yield: 8 servings

2 Tbsp olive oil

Butternut Squash Cream Sauce

Roasted Garlic Cauliflower Alfredo Sauce

1 head of garlic, roasted 1 small butternut squash ½ cup water reserved from cooked cauliflower ½ cup milk ½ cup grated parmesan cheese dash of salt and pepper, to taste

1 head of garlic 1 24oz bag frozen cauliflower ½ cup water reserved from cooked cauliflower ½ cup grated parmesan cheese dash of salt and pepper, to taste

Follow instructions for cauliflower sauce, using butternut squash instead of cauliflower. Note the additional ingredient here—milk.

To roast garlic, remove the outer layer of the garlic head. Cut off about ¼ inch of the top of the head and place it on an aluminum foil. Drizzle about 2 teaspoons of olive oil over it and wrap it with the foil. Roast on 400˚F for 30-35 minutes. Let it cool. Add cauliflower to a pot, cover with water, and bring to a boil. Cook for 15 minutes, until tender. Reserve ½ cup of water. Add cooked cauliflower, roasted garlic, reserved water, parmesan cheese, salt and pepper to a blender. Blend until smooth.

Eat Well

Nutrition Tidbits in the News By Liba Solomon, CNWC

IS FISH ON THE MENU?

This time it’s a Yes, but in moderation Going against conventional advice that consumption of fish should be limited during pregnancy, since it may contain high levels of methyl mercury—a risk to a baby’s growing nervous system, a Norwegian study has concluded that “low

mercury exposure showed no negative effects.” The study of 40,000 mothers, which was published in the Journal of Allergy and Clinical Immunology, found that “children’s communication skills at five were significantly better if their mothers had eaten fish when pregnant.” But, the researchers from the Norwegian Institute of Public Health did advise that fish “with high mercury contamination levels, such as tuna, should still be avoided.” A previous study found that pregnant women who consume high doses of omega-3 fatty acids in the third trimester may help protect their kids from developing breathing problems in their early childhood. With your doctor’s approval, you can probably continue to eat a moderate fish menu during pregnancy, unless, of course, you simply can’t stomach it.

TEENS, BEWARE

Disordered eating has long-term effects According to a recent study, disordered eating among young adults has long-term effects on their health. Disordered eating among 24-yearold women and men was an indicator of higher body weight, larger waist circumference, and lower psychological well-being, as well as a lower self-evaluation of general health both at age 24 and ten years later. Published in the European Eating Disorders Review, the study is part of the extensive FinnTwin16 study, and included more than 4,900 young Finnish men and women. The research participants answered questionnaires on eating behavior, weight, health, and psychological wellbeing at age 24 and again, ten years later at age 34. When all variables were considered, disordered eating at age 24 was a predictor

50 The Wellspring | December 2017

of lower psychological wellbeing among both women and men as well as a lower selfevaluation of health among men ten years later. According to the researchers, disordered eating includes when a person arbitrarily decides when they are hungry or full, regardless of how they are feeling; weighs themselves constantly; or drinks non-caloric drinks to keep from feeling hungry. Eating can also be considered disordered if a person meticulously plans each meal long in advance, counts calories and weighs foods, follows an excessively strict diet, or cuts certain foods from their diet claiming health or ethical reasons when the real motivation is weight loss. "Even though disordered eating is common in the population, it is not harmless,” states Kärkkäinen, the study author. No news there.

NO TO COOKIE DOUGH

New research reveals the health hazards of raw flour If you can’t resist tasting your Chanukah cookie batter, stop reading right here. According to a study published in The New England Journal of Medicine, tasting uncooked foods made with flour can make you dangerously ill. The report, which recounts the detective work that led to a recall of more than 10 million pounds of flour in the summer of 2016, confirms that a type of E. coli bacteria previously discovered lurking in wet environments, like burger meat and leafy vegetables, can also thrive in arid hosts. “We’re not trying to ruin people’s holidays, but we want them to be aware of the risks,” said Samuel J. Crowe, the lead author of the study and an epidemiologist with the Division of Food-borne, Waterborne and Environmental Diseases at the Centers for Disease Control and Prevention. “The bacteria are not uniformly distributed in a two-and-a-half pound bag of flour,” he said, “A small amount could get you really sick.” Because of concerns over raw eggs, precautions have long existed for licking batter-laced spoons and nibbling homemade cookie dough. But the new results expand both the array of raw goods to be concerned about (even homemade playdough) and the reasons to be vigilant. More than one quarter of the 56 patients in the 24-state outbreak were hospitalized. One patient even went into kidney failure. All of the patients, whose ages ranged from 1 to 95, recovered. In addition to refraining from tasting uncooked flour dishes, washing your hands in after handling flour, such as after dusting a rolling pin or dredging fish fillets, is also for the final product: high, sustained cooking heat will kill pathogens.

hot, soapy water recommended. As

Before you panic, be aware that the researchers’ concerns do not include commercial treats like cookie-dough ice cream and packaged refrigerated cookie dough. Ever since 2009, when a strain of E. coli from commercial cookie dough sickened 77 people, and flour was the suspected cause, ingredients are not only pasteurized but heat-treated. The results of this study are especially important for mothers. If you’ve ever baked with a child around, you know why. As an adult, you have the information to determine whether to take that risk, but when you give a child a ball of raw dough, you’re exposing them to potential danger that they don’t know to guard against. Good luck with keeping the bowl out of their reach!

MISCONCEPTION:

Frying is bad for your health.

TRUTH: It depends which oil you’re using. A recent study revealed that frying vegetables in extra virgin olive oil is actually healthier than boiling them. It makes sense: Not only do you get to keep the nutrients in the veggies instead of pouring them down the drain, but the olive oil helps your body absorb them (not to mention packing quite a few helpful components of its own, like cancer-fighting polyphenols). Here’s an important tip though (and this goes for frying with any oil): Make sure that the temperature of the oil is hot enough before food is introduced. Otherwise, the food will soak up the oil, producing a soggy, flaccid product.

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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:

AVOCADO

Principle

Nutrition Value

Percentage of RDA

Energy

160 Kcal

Carbohydrates

8.53 g

6.5%

Protein

2.0 g

3.5%

Total Fat

14.66 g

48%

Cholesterol

0 mg

Dietary Fiber

6.7 g

18%

Folates

81 µg

20%

Niacin

1.738 mg

11%

Pantothetic Acid

1.389 mg

28%

Pyridoxine

0.257 mg

20%

Riboflavin

0.130 mg

10%

Thiamin

0.067 mg

5.5%

Vitamin A

146 IU

Vitamin C

10 mg

17%

Vitamin E

2.07 mg

14%

Vitamin K

21 µg

17.5%

Sodium

7 mg

0.5%

Potassium

485 mg

10%

Calcium

12 mg

Copper

0.190 mg

21%

Iron

0.55 mg

Magnesium

29 mg

Manganese

0.142 mg

Phosphorus

52 mg

Selenium

0.4 µg

<1%

Zinc

0.64 mg

Vitamins

Electrolytes

Minerals

52 The Wellspring | December 2017

With Chanukah approaching, we’re in the season of fat-talk, as in talk about the food group whose benefits stump some and arouse suspicion in others. While being wary of trans fat (think margarine) and saturated fat (think latkes) is sensible, the panic surrounding natural foods that contain significant amount of unsaturated fats (think avocados) is not. Healthy fats are an essential part of a healthy diet that helps the body function at an optimal level. Monounsaturated fats, like the ones in avocado and nuts, literally oil the systems in the body, launching them into high-powered action. The avocado is virtually the only fruit that contains this heart-healthy kind of fat, but it’s good for you for other reasons too. Interestingly enough, avocados are actually a fruit, not a vegetable. Packed full of essential nutrients, avocado benefits include improved heart health, hormone balance, better digestive health, and so much more, as we’ll see below.

For starters, the avocado is a heart-healthy nutrientdense food. Nutrient-dense foods are those that provide substantial amounts of vitamins, minerals, and other nutrients while having relatively few calories. One-third of a medium avocado (50g) has 80 calories and contains nearly 20 vitamins and minerals, making it a great nutrient-dense food choice. Avocados, and especially avocado oil, promote heart health by balancing blood lipids because of their fatty acid composition. In terms of their chemical make-up, avocados are about 71 percent monounsaturated fatty acids, 13 percent polyunsaturated fatty acids, and 16 percent saturated fatty acids. Rich in fat-soluble vitamins and monounsaturated fats, avocado benefits also include glowing skin, bright eyes, and shiny hair, both when eaten or used topically. The avocado is also a high-antioxidant food that contains lutein, a type of carotenoid that protects eye health and preserves healthy, youthful looking skin and hair. Carotenoids are the group of antioxidant phytochemicals found in veggies like carrots, squash, and sweet potatoes, which are known for blocking the effects of environmental toxins like pollution and UV light damage. Contrary to what most people believe, diets lower in carbohydrates (especially high-glycemic, refined carbs) and higher in healthy fats are known to accelerate weight loss—so if you are looking to lose weight, avocados are your friend. Fats are super filling and increase satiety hormones that help you eat less overall. They allow you to

In Your Plate

• First, make sure the avocado is ripe. The best way to tell is to squeeze the avocado, which should give a firm but gentle yield to pressure. • Use it as a fat replacement in baking. • Dice avocado as a nice topping for your soups. • Here’s a great plus that avocado has to offer: its creamy consistency makes it one of the first fresh foods a baby can enjoy. Mash or whip it until completely smooth for a baby’s first food instead of a processed food from a jar. • Put avocado cubes on top of a salad.

go longer between meals without getting hungry and help prevent overeating, snacking, and sugar addiction. That’s one reason why increasing MUFAs in the diet is related to better weight management and healthier BMI status. Ever eat a big salad without much dressing, nuts, or avocado and feel hungry within a couple hours? That’s because low-fat diets tend to leave you unsatisfied, as well as posing other risks, such as nutrient malabsorption, insulin spikes, reproductive problems, and mood-related issues. As you now know, avocados are one of the best fruit sources of fiber. Depending on the size of the avocado, one whole fruit has between 11–17 grams of fiber. That’s more than nearly any other fruit and most servings of vegetables, grains, and beans. High-fiber foods are important for anyone with digestive tract issues because fiber helps shift the balance of bacteria in the gut, increasing healthy bacteria while decreasing the unhealthy bacteria that can be the root of some digestive disorders. Fiber also helps add bulk to stool, which prevents constipation, and helps pull waste and toxins through the intestines and colon. Fats are also essential for digestion and nutrient absorption because they nourish the lining of the gut. A low-fat diet can result in constipation or symptoms of irritable bowel syndrome (IBS), which is a fluctuating disorder of the gastrointestinal tract characterized by abdominal pain and change in bowel habits. • Use it in making homemade guacamole. • Okay, this one’s not in your plate, but also a great way for you to benefit from this incredible fruit: put it on your skin as a natural moisturizer. To promote a healthy, shining complexion, simply rub the inside of an avocado peel on your skin and use avocado oil as your primary moisturizer. Mix in some therapeutic essential oils and you can easily make a cost-effective lotion, instead of pouring out money for that store-bought stuff filled with irritating chemicals. Avocado can also be used to make homemade hair masks to replenish, moisture, and add shine.

Fun in the Kitchen!

Avocado Chocolate Mousse In most countries, and the trend is gradually reaching America too, avocados are regularly used in desserts. Their mild flavor, texture, and creamy consistency make avocados a fantastic ingredient in some of my favorite treats, like chocolate mousse. ½ cup Medjool dates, soaked ½ cup maple syrup 1 tsp vanilla extract

1-1½ cups mashed avocado (2-3 avocados) ¾ cup raw cacao powder (cocoa) ½ cup water

Blend or process dates, maple syrup, and vanilla extract until smooth. Add mashed avocado and cacao powder and process until creamy, stopping to scrape down the sides of the bowl with a spatula if needed. Add the water and process until smooth. Serve at room temperature or chilled. Store in a sealed container in the refrigerator up to 3 days or in the freezer up to 2 weeks. To make fudgesicles, freeze the mousse in ice cube trays. Thaw for 5 minutes before serving. To make chocolate sauce or fondue, increase the water to 1 cup.

Kislev 5778 | The Wellspring 53

Living Well

Health Profile By Esther Steinmetz

MIRIAM

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: 31 Location: New York City Weight: 174 lbs Height: 5’3” Marital Status: Married Kids: 3 Your BMI is currently 30, which is 16 points higher than normal. Ideally, you should weigh between 115 and 140 to be within the healthy BMI range. Occupation: Teacher of the visually impaired. I’m currently teaching at a full-day preschool classroom for children with multiple impairments.

Wow! That’s very special.

Favorite health food: I really like fruits and vegetables. I do my best to have some cut and ready for snacking throughout my work day.

This is a great start, but how about adding something more? If you snack on 15 almonds, a small bag of pretzels, or a string cheese, you’ll be a lot fuller. Favorite junk food: Chips/anything crunchy

There are some great baked chips on the market now that have 40-60 percent less fat than the typical ones. If what you’re craving is the salty crunch, try a crunchy pickle.

Favorite exercise: Swimming and biking Swimming is one of the best workouts, because it is a total body workout. Not only do you burn calories, but you also work almost every muscle group at the same time. My usual bedtime: Anywhere between 10:15 p.m. and midnight

My usual wake-up time: Anywhere between 6:15 a.m. and 6:45 a.m.

My biggest meal on a usual day: Dinner

The soups I usually make: None (just chicken soup for Shabbos)

54 The Wellspring | December 2017

My usual dinner menu: Always something with little prep time. I walk in the door with my children daily and we are all always so hungry. My older ones could wait, my little one can’t, so I try to have a dinner prepared within half an hour instead of having everyone snack until it’s dinnertime. I make stir-fry dinner a lot, omelets often, sometimes salmon, sometimes tacos if I didn’t prepare dinner the night before.

You are just as important as your kids! Make sure to make healthy options for yourself too. My weight loss saga: Between having three children, pregnancies, and then breastfeeding/pumping a lot (I never managed to lose any weight while nursing), working full time, and managing the needs of my family, I never had time to exercise or cook well. In the past 5 months I lost 25 pounds. I did a lot of exercise, I also cut junk food out of my diet completely, and cut back significantly on sugar and carbohydrates. No more adding flavor pumps to my morning coffee. Now I’m at a stand-still with my weight. You lost a nice amount of weight! Why don’t you keep doing what you did until now? Sounds like it’s working out perfectly—in terms of your schedule and with the results you’re seeing.

Greatest weight loss challenge: Finding the time for more exercise and having enough time to prepare appropriate meals for myself as well as for my picky children.

If your oldest is around ten years old, perhaps s/he can help prepare some of the food.

The time of year when I find it hardest to watch my weight: Summer! This may sound ironic as we are a very active family and spend a lot of time playing sports, swimming, and hiking all summer long. But we also spend a lot of time out of the house. And yes, although I teach, I do work during the summer. Because we don’t have a backyard, I have to be outside in the park with my kids playing ball, etc., so we come home later. By then I’m exhausted, and the thought of spending more time in my already overheated kitchen is just not feasible, so we end up doing a lot of take-out.

Takeout food is indeed something you should be wary of. In moderation, and when you know what’s in the dishes, it can be considered. However, the usual takeout foods generally contain ingredients that aren’t beneficial to your health or weight loss.

What I do in my downtime: If I would have time, I’d play the piano. I have piles of sheet music I keep meaning to get to.

Don’t worry about not having downtime. Too much downtime isn’t good either; it’s always better to be busy and productive.

My weight/lifestyle goals: Definitely to lose another 25-35 lbs, and then to maintain it.

Awesome! Set your goals at 5 pounds at a time so that you don’t get overwhelmed. 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.

Kislev 5778 | The Wellspring 55

Living Well

Healthy Home Habits By Batsheva Fine

Tried and true nailing the trimming session My five-year-old daughter doesn’t generally exhibit signs of sensory overload, but she gives me a hard time when it comes to cutting nails. Every nail-cutting session with her is fraught with tension and tears. How can I make this procedure more pleasant for both of us?

HENDY

MOTHER OF FOUR BORO PARK:

I had this issue with my daughter for a long time. I finally bought a pack of nail files and taught her to file her nails herself. Problem solved!

CHANY

MOTHER OF THREE MONSEY, NEW YORK:

Here’s the story I tell in our house: “Once there was a girl, her name was Jaja. Each time Jaja’s mother wanted to trim her nails, Jaja flew to the other end of the house (insert more relevant details here). One day, Jaja’s nails became so long that every time she touched her cheeks, they bled, and every time she wanted to hold on to her friend, her friend got a cut. Soon Jaja had no friends. She also got an infection because all the dirt in her nails went into her body, through the scratches, and made her sick.” Before a nail trimming session, all I have to do is say, “Remember Jaja?” And they all come running to have their nails trimmed.

CHANY

MOTHER OF FOUR BROOKLYN, NEW YORK:

I have a specific song I sing to my kids when I cut their nails. They love it and it’s exclusive to nail cutting. They associate nail cutting with being allowed to hear that song.

MENUCHA

MOTHER OF EIGHT YERUSHALAYIM:

Cut her nails while she is sitting in the bathtub, when they are the softest. Soak her hands first with some calming aromatherapy oils (lavender or vanilla). Or cut just two nails a day, one on each hand, and let her choose which nails they are. A reward chart with stickers may also help.

56 The Wellspring | December 2017

RIVKA CHAYA

MOTHER OF FIVE BALTIMORE, MARYLAND:

From a sensory point of view, if you hold the child on your lap, with both arms wrapped around her firmly, and cut her nails that way, from behind, the deep pressure of the hug and the comfort and security it gives can help her feel safe while you cut her nails.

CHAVA

MOTHER OF SEVEN LAKEWOOD, NEW JERSEY:

Distraction, distraction, distraction! You could let her hold a camera and look at the pictures, give her a book to read, give her a treat to hold that she can eat afterward, tell her a story as you’re cutting, let her talk to Bubby on the phone, etc. And the best distraction of all: Try to do it while she’s asleep!

MIRIAM

MOTHER OF SIX FAR ROCKAWAY:

As a child, each time my nails were cut, I’d put a Band-Aid on each finger and cry for an hour. Later, I’d chew my nails off, sparing my mother the battle. She didn’t argue. As a teen, I’d file my nails down instead of clipping them. A bit less painful, but a long and tedious chore for mother and child. I wish I’d had occupational therapy to alleviate the sensitivity. Decades later, I still suffer when I cut my nails, and I wonder how effective OT can be at my age. When my mother began having trouble cutting my youngest sister’s nails, she came up with this: She’d keep a candy spray bottle in the house, and my sister would get one spray in her mouth after each nail that was cut. It worked like a charm. I appreciate that this issue is being addressed.

JULIE HAUSER, MOTR

THE OCCUPATIONAL THERAPIST’S TAKE:

Gum chewing provides proprioceptive feedback (feedback to the nervous system through the joints and muscles). The jaw is one of the largest joints. Engaging it with resistance (gum or something very chewy or very crunchy) provides this type of input to the nervous system, and is generally calming. This is similar to why it is calming to have a tight hug when you are upset, or a deep massage to relieve stress, and why a good swim, or even pushing around a vacuum cleaner can physically and emotionally calm you if you have been upset. This “heavy” input to our system releases neurotransmitters that are calming. The goal is a calm, alert state, or in the nail-cutting situation, at least not a defensive state. The child who is defensive to the light touch and the difficulties of nail cutting can be more tolerant when given heavy input at the same time. The jaw gives a good bang for the buck. You could also offer a sock filled with rice or beans slung over the shoulders, but gum is usually preferred.

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!

Kislev 5778 | The Wellspring 57

Living Well

At the Dietitian By Tamar Feldman, RDN, CDE

IS IT REALLY JUST IBS? FROM THE FILES OF THE GUT DIETITIAN Here’s a piece of information that may surprise you: There are more bacteria in us and on us than there are human cells. Although the common tendency is to view microbes and bacteria as nuisances to “get rid of,” the truth is that most microbes do not make us sick. In fact, quite the opposite, they play a huge role in how we function and in our health, from how we store fat to how our immune system functions and to our digestive health. The process of bacteria colonizing our large and small intestines begins before birth and continues throughout the first year of life. Birth via C-section; antibiotic overuse, particularly during the first two years of life; and a poor-quality diet can all contribute to an imbalance in the bacteria in the

gut, known as dysbiosis. Imbalances can be manifested as overgrowth of certain strains of bacteria, or as a decrease in the overall diversity of strains present in the gut. Both are associated with a higher incidence of disease. While there are various and significant negative health consequences that can arise due to bacterial imbalance, this article will focus on one specific issue related to the imbalance in the gut microbiome called SIBO – Small Intestine Bacterial Overgrowth. The commonly referred to diagnosis of IBS (Irritable Bowel Syndrome) is in reality often SIBO, causing GI concerns such as gut motility issues, gassiness/ bloating post meal, and/or abdominal discomfort.

WHAT IS SIBO? The small intestine, which connects the stomach to the large intestine, or colon, is approximately 20 feet long. The main function of the small intestine is to break down food from the stomach into smaller particles and absorb nutrients into the bloodstream before sending the digested food on to the large intestine for further processing. The small intestine is populated by very few bacteria as compared to the large intestine, which is richly colonized by microbes, most of them beneficial. The microbes present in the large intestine perform important functions in digestion, such as fermenting fibers and carbohydrates that humans cannot digest, producing disease-fighting fatty acids, synthesizing vitamin K and B vitamins, and protecting the body against certain kinds of infection.

With SIBO, as food passes through the small intestine, the bacterial overgrowth interferes with the healthy digestive and absorption process. The bacteria present in the small intestine consume some of the foods and nutrients and produce gasses as a byproduct of this digestion, leading to unpleasant symptoms such as gassiness and bloating immediately post meal, gut motility issues, and abdominal pain.

SIBO occurs when the small intestine, which is ordinarily colonized by fewer bacteria due to its proximity to the highly acidic stomach, becomes overgrown and populated by larger colonies of normal bacteria from the large intestine farther down. Many of these bacteria that begin to overgrow in the small intestine may ordinarily serve beneficial functions in the large intestine; however when these bacteria proliferate in the small intestine, the consequences can be negative.

Dr. Marc Pimentel has pioneered the research in the field of SIBO, developing an antibiotic protocol for treatment. SIBO is usually diagnosed via a breath test, with samples taken prior to a test drink and at intervals for a few hours following the test drink. While many primary care doctors may not be aware of SIBO, most gastroenterologists offer breath testing in office for diagnosis, and recognize SIBO as a legitimate diagnosis necessitating treatment.

58 The Wellspring | December 2017

Major risk factors for the development of SIBO include aging, diabetes, celiac disease, usage of immunosuppressant drugs and ant-acid medications, and structural defects of the small intestine. Bacterial overgrowth of the small intestine can lead to malnutrition and deficiencies in key vitamins and minerals, including iron, B12, and vitamin K, due to usage of these nutrients by the bacteria.

IN PRACTICE

When I encounter patients who describe symptoms that mimic SIBO, most have already been to GI doctors for their symptoms, and some have been given a general label of IBS. From my point of view, IBS is often a label of exclusion once more serious conditions are ruled out. To the amusement of my clients, I sometimes sum it up as: “We don’t know what is wrong with you, and you don’t have a serious gut disorder or bug we can identify, but something in your stomach is off, so let’s just call it IBS….” In situations where I strongly suspect SIBO is the issue, I usually encourage individuals to request that their GI doctor perform the breath test. If the test is positive, most GI doctors will order a two-week round of an antibiotic specific for SIBO and will refer the patient back to me for dietary counseling. Some individuals will be cured from one round of antibiotics combined with a diet low in FODMAPs (non-digestible carbohydrates that bacteria ferment in the gut), but some will relapse and require a recurrent antibiotic round every year. While there is no scientific evidence supporting its use, many individuals report success using the SCD diet or a reduced carb diet for a few months following antibiotic treatment for SIBO. If you are experiencing any of the above symptoms, especially if you have any of the risk factors for SIBO listed above, I encourage you to make an appointment with a GI doctor for diagnosis and antibiotic treatment, and with a licensed Registered Dietitian for nutritional counseling if SIBO is present. SIBO can interfere with quality of life, but can be managed and often times cured completely once correctly identified.

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

Kislev 5778 | The Wellspring 59

Living Well

Monthly Dose By Yaakov Goodman, CN

AN OUNCE OF PREVENTION FOR A FLU-FREE WINTER With the arrival of winter comes the onslaught of its dreaded illnesses, such as the common cold, influenza, and a range of bacterial and viral infections. Consumers spend billions of dollars each year on over-the-counter medications, yet none of these drugs addresses the underlying factors that make people so susceptible to the viral infections that cause colds and flu. In addition to the fortunes of money spent on drugs, every year there are approximately 164 million missed days of school, leading to many children falling behind academically. And then there is the close to 90 billion dollar cost to the US economy of sick days off work.

While over-the-counter drugs may help to treat cold symptoms, people remain sick until their bodies’ natural immune systems rally to overwhelm the infection. Healthy immune function is not only critical to rapid recovery from common viral infections, but also determines how resistant people

60 The Wellspring | December 2017

are to contracting these illnesses. Further compounding the problem is that millions of doctors erroneously prescribe antibiotics to patients seeking relief for their cold symptoms. The inherent danger in this approach is that persistent misuse of antibiotics further weakens an already compromised immune system and may contribute to the development of antibiotic-resistant pathogens. Additionally, since the common cold and influenza share many symptoms, they are very often confused, and as influenza is a viral, not bacterial, infection antibiotics are useless. If you think that the flu is merely a seasonal risk or inconvenience, think again. Although known for the un-

comfortable symptoms of sore throat, nasal discharge, chills, fever, muscle pain, headaches, coughing, nausea, and fatigue, the harsh reality is that many thousands of Americans die from the flu annually. Potentially lethal results can include either direct viral pneumonia or secondary bacte-

rial pneumonia, and complications of chronic conditions such as congestive heart failure and chronic obstructive pulmonary disease. Although the vast majority of deaths caused by influenza are among those over 65, high-risk groups also include pregnant women, the immunocompromised, children under age two, and people who have chronic illnesses such as asthma, diabetes, and heart disease. For a large portion of the population, an annual flu shot may be a good defense against influenza infection. Flu shots work by exposing the immune system to very specific strains of flu virus that scientists believe are likely to cause an outbreak of flu in the coming year. After the body has been “primed” with specific (non-infective) viruses in the form of a vaccine, an optimally-functioning immune system can then make antibodies that protect the body against future infection with these specific viruses. This ability to make antibodies in response to the flu vaccine is called “acquired immunity.” Acquired immunity is specific to the non-infective viruses contained within the vaccine. Thus, while it is highly effective against these particular viral strains, acquired immunity is of no value against the many other pathogens that people may encounter during cold and flu season. For this reason, the efficacy of a given vaccine is variable and usually limited. The science is clear: take steps to strengthen your immune system and you will drastically reduce your chances of contracting the common winter illnesses. Steps to ensure a robust immune

EpiCor is made from baker’s yeast, a safe, natural microorganism used for thousands of years to make beer, wine, breads, and other food. First, the process performed by Embria Health Sciences provides the yeast with ample oxygen to help it multiply. When the microorganism cells are healthiest, Embria switches to an anaerobic environment that lacks oxygen and adds a proprietary mix of nutrients. This anaerobic environment stresses the cells and causes them to produce beneficial metabolites. As a result, the fermentation broth now contains beneficial compounds such as proteins, peptides, antioxidants, polyphenols, organic acids, and nucleotides. This natural, unique complex also contains the beta glucans and mannans from the yeast cell wall. This unique complex explains why EpiCor provides benefits superior to nutritional yeast or beta glucan ingredients. The next step uses a proprietary and gentle drying process to capture the complex array of vital nutrients created during fermentation. Embria then mills the dehydrated fermentate and packages it within containers designed to protect it during storage and handling. The end result is EpiCor—a natural ingredient that provides nutritional support for a properly functioning, strong, and balanced immune system. As far as the battle against the common winter sicknesses goes, Epicor has demonstrated it is up to the task. In one study published in a MED-

LINE®-indexed journal, the 90-day trial examined whether EpiCor had a beneficial effect on cold and flu symptoms. Subjects who supplemented with EpiCor demonstrated that the average number of days with symptoms was significantly reduced by 66%. Furthermore, subjects who had been pre-treated with the fermented yeast had significantly higher concentrations of natural disease-fighting substances, including interferon-gamma, in fluid obtained from the lungs within a week of infection. The researchers concluded that it reduced the severity of the disease and the viral replication rate in the test subjects. These findings support the potential application of beta-glucan to prevent or treat influenza and the common cold. Zinc is another essential ingredient in the child-friendly Immune O Max™. This mineral helps maintain a healthy immune system, and zinc deficiency has been linked to significant immune impairment and susceptibility to infections. Unfortunately, zinc deficiency is a common problem affecting approximately 2 billion people worldwide, even many people in Western populations. Correcting zinc deficiency through supplementation has been shown to bolster aspects of the immune system involved in fighting viral infections. Zinc’s antiviral properties may be derived from its ability to prevent the rhinovirus from attaching to cells in the nasal passages. In addition, zinc has been shown to prevent viral replication, reduce histamine release, and inhibit the production of other inflammatory mediators A comprehensive review concluded that zinc supplementation was associated with a significant reduction in the duration and severity of the common cold. It was also found that zinc supplementation over five months was helpful in preventing the common cold, and another published comprehensive overview of the evidence suggesting that zinc, when dissolved in the mouth every two waking hours may be an ideal approach during the

early stages of the common cold. Many viruses that cause the common cold attach to cell receptor sites in sinus and throat tissues and then replicate out of control. Zinc is effective in warding off the common cold because it binds to those same cell receptor sites, helping prevent rhinoviruses from taking hold. In another study that was conducted in 2006, young subjects who received a daily supplement of zinc lozenges reported a reduction in the severity and duration of common cold by up to 70%. One thing the research on zinc has in common is that the zinc used in all studies was mouth-dissolved. For that reason, when formulating Immune O Max™, it was essential for it to be packaged in a super-convenient, chewable form. Yet another powerful ingredient, elderberry, which is also known as Sambucus nigra, has been used for its medicinal properties for many centuries. The purplish-black fruits of the elderberry plant are a rich source of antioxidants, and have long been considered a folk remedy for the treatment of flu and the common cold. Today, elderberry extracts are commonly used as an alternative to conventional drugs for the management of a variety of viral infections and are recognized as supportive agents against the common cold. Research indicates that elderberry fights colds by activating white blood cells that engulf pathogens. The evidence is solid. Now it’s up to you to take the right steps to provide your body with a robust immune system and significantly reduce your chances of succumbing to these common winter illnesses. Maxi Health is once again proud to be a partner in protecting your health.

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.

Kislev 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.

system include a healthy balanced diet, ensuring sufficient levels of vitamin D, getting adequate sleep, and eliminating stress. Research tells us that prevention is always better than attempting to fight a stubborn sickness. Maxi Health’s Immune Power and its children's version Immune O Max™ were designed with exactly that in mind, comprising a formula that includes Elderberry extract, Zinc, vitamin C, and the wonder compound EpiCor.

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Wellbeing

Clean Slate By Shiffy Friedman, MSW, CNWC

UNDERSTANDING CODEPENDENCE

(PART II)

WHY IS IT SO DIFFICULT TO STOP THE COMPULSIVE OVEREATING CYCLE?

In our quest to understand what motivates a person to engage in compulsive overeating, we’ve established that the source is emotional. For this reason, people who struggle with codependency are particularly inclined to emotional eating. In brief, a codependent is an individual who depends on an external source to establish her own sense of worth. She may be living off other people’s compliments, her career, her good looks, or a particular skill at which she excels in order to feel that she’s worthy. The first two symptoms of this condition, which we covered in the last column, are difficulty experiencing appropriate levels of self-esteem and difficulty setting functional boundaries. The third symptom of codependence, according to Pia Mellody, is difficulty owning your own reality. A codependent has a hard time seeing her body, thinking, emotions, and behavior in an objective way because she isn’t quite sure who she is as a person anyway. She may wonder how she’s feeling, or have difficulty knowing or sharing her thoughts. A codependent also struggles with acknowledging her own needs and wants. As a result of lacking self-esteem, either she finds it hard to express what she needs and wants, or she may go to the other extreme and rely on others for every aspect of her life. The too-dependent codependent will know her wants and needs and expect others to take care of them for her. On the other hand, the anti-de-

pendent codependent will meet her needs and wants on her own and will neither accept nor ask for help from others; being vulnerable is impossible. The fifth and last symptom of codependence is difficulty experiencing and expressing reality mod-

The codependent’s irresistible urge for food comes up again and again. with no ability to moderate, overeating becomes the norm. erately. Because codependents find moderation tough, they generally go to either of two extremes in all areas of life. They may be super neat or super messy, think in black and white terms, feel either explosive feelings or none at all, and they can go from trusting everyone to no one. Here is where the codependence-emotional eating connection comes into play. To further clarify the role that each of the five symptoms has in a codependent’s life, Mellody shows how each is symbolized by a particular organ. The skin, for example, represents boundaries; the ability to keep things contained, as well as to shield against negative external forces. According to Mello-

dy, the inability to moderate as a result of codependency is symbolized by the sphincter, a ring of muscle surrounding and serving to guard or close an opening or tube, which the mouth was classified as until recently. In other words, codependent individuals often exhibit an inability to moderate food intake. When a codependent feels negatively about herself, which can occur frequently due to her dependence on external factors for determining her value, she may turn to food to conveniently dull the uncomfortable emotion. And because a codependent has a hard time with moderation as a result of the influx of negativity she feels toward herself, compulsivity comes into play. The codependent’s irresistible urge for food comes up again and again and with no ability to moderate, overeating becomes the norm. It follows that one way in which a codependent individual copes with life is through compulsive overeating. For someone in this situation to try a healthy diet without first getting to the core of the issue would thus be a fruitless endeavor. Only when we do the inner work can we reap the lasting results we want. 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.

Kislev 5778 | The Wellspring 63

Wellbeing

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

Watch my Growth

6-7

Years Old

Your six year old now has a distinct personality, and you know it. Whether he is delighting you with his knowledge, or testing you with it, your child’s maturity may shock you. You may have noticed that children in this age bracket have a tendency to always want to be right. Here are some things to look out for in this year of your child’s growth.

Fostering Independence

At this point, you can begin to give your child small household chores to complete. Your child is becoming more adultlike in his social behavior, and therefore can be relied on to help out when needed. There is nothing wrong with getting your children to pitch in when needed, keeping in mind what is an appropriate amount of work for a child this age. For example, your child can clean up after herself when she’s done with her meal, place her clothing in the hamper, and answer the phone for you. The more you involve your children at home, the better you are equipping them with the crucial teamwork skills they will need in the future.

What’s News?

At this stage, you can keep your child up to date somewhat on current events. They will begin to show an interest in news that is occurring out of the home, whether in the community, or out.

64 The Wellspring | December 2017

Flair for Fun

One Man’s Trash

You may notice your child “collecting” things. This is a normal development for this age, and isn’t of great concern (even if the thing is a muddy rod or broken stroller). It’s their way of building their identity, possession by possession.

Your child probably loves to create art projects at this age, too. He can manipulate scissors well and has developed fine motor skills, such as for writing and tying shoelaces. Beware of marker stains on his clothes!

Budding Bookworm

Your child should be able to read independently at this age, and should have specific books they would like to read in mind. At this point, you can guide them toward choosing proper books for their age. You can then discuss the books together as a means to improve their reading comprehension skills.

Down to Business

At this age, your child stills sees all situations as “black and white.” There is no gray yet, therefore it’s crucial to model correct behavior (no white lies!). Your child should also start to understand the value of money, have a longer attention span, and begin to understand time and days of the week.

Emotional Intelligence

As your child matures, so does her ability to identify her emotions. Her emotions “toolbox” now not only includes words like happy and sad, but also sorry, disappointed, and frustrated. Utilize the moments when she’s experiencing these emotions as an opportunity to discuss the importance of allowing ourselves to feel them rather than push them away. “It makes sense for you to feel disappointed,” you can say to your child after her work of art gets spoiled, “I would feel that way too.” Allowing the expression of emotion at this stage is key to the child’s emotional development.

Here are some games and activities you can enjoy with your child at this age: 1. Mancala, a classic game that even your six-year-old can enjoy. 2. Cook a dish using a recipe from a kids’ cookbook. 3. Make your own Play-Doh and have the child form figures with it. Here’s what you’ll need: 3 cups of flour 1.5 cups of salt 6 tsp cream of tartar 3 Tbsp oil 3 cups water Pour all ingredients into a large pot. Stir constantly over medium heat until a dough forms by pulling away from the sides. Knead the dough until the texture matches Play Doh (about 1-2 minutes). Separate into balls and color with your choice of food coloring.

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.

Kislev 5778 | The Wellspring 65

Wellbeing

Health Personality By Yocheved Grossman

a cup of tea with: ROCHELI STERNHEIM, LCSW LOCATION:

Lakewood, New Jersey

OCCUPATION:

Psychotherapist Founder of CBT-i Sleep Center

SPECIALTY:

Insomnia, anxiety in children

PASSION:

Helping people help themselves

WISHES PEOPLE WOULD KNOW THAT:

Insomnia is treatable and that sleep drugs are not the only option.

There’s a reason Lakewood-based psychotherapist Rocheli Sternheim is passionate about helping children fall asleep at a decent bedtime: she knows what it means to toss and turn until the sun comes up. Today, at 27, Rocheli is the mother of two children, and her childhood insomnia is thankfully a distant memory, but that doesn’t stop her from helping those who are still struggling. “When I was a kid,” Rocheli shares, “I suffered from terrible insomnia. As I lay in bed staring at the ceiling, I was very worried about not being able to wake up the next morning for school. So except for Shabbos, especially in the winter, falling asleep was a torturous task for me.” Not surprisingly, Rocheli’s memories of school are of being exhausted. “I have memories of teachers calling on me, and not knowing the answers because I was so spaced out,” she admits. “My brain was very active, it never stopped spinning thoughts. I was also a big reader, so I would read a lot in bed and then think about what I read, which wasn’t instrumental in inducing sleep at all.” At home, young Rocheli at least got to lay wide awake in her own bed or on the living room couch. In a friend’s home, however, she didn’t have that luxury. “I remember being very uncomfortable at sleepovers with friends,” she recalls. “I couldn’t exactly lounge on their family couch, so I was stuck in my bed for hours while the others slept peacefully. I loved camp, but it was very hard for me to sleep there.” As hard as it was for Rocheli to fall asleep in her own fa-

66 The Wellspring | December 2017

miliar surroundings, doing so in other environments, such as in hotels during vacation seasons, only exacerbated her wakefulness. “I walked around like a zombie all year long during my seminary year,” she shares. Thankfully, Rocheli reports, her insomnia consistently got better as she got older. By the time she got married, she was sleeping okay, except for when she was on vacation. But her true breakthrough finally came when she went to social work school. “That’s when I really started sleeping well for the first time in my life,” shares Rocheli. What happened at school that so dramatically changed her sleep patterns and helped her get rid of her insomnia once and for all? “I learned a lot about mindfulness and cognitive-behavioral techniques. Once I started applying them to my life, it made all the difference.”

After a short span of time during which Rocheli practiced the CBT techniques that she learned, particularly for insomnia, she was finally able to sleep even in hotels. “I remember the first trip I took with my husband to Eretz Yisrael after doing the cognitive-behavioral work. Incredibly, although my body was still adjusting to the time zone changes, I was able to sleep in three different hotels during our short stay.” Once Rocheli finally experienced her own sleep-related salvation, helping others enjoy a restful night became her passion. “Every time I see a client or the parent of a child who’s having a hard time falling asleep, I see it as an opportunity to make a real difference in their life. A good night’s sleep is part of the recipe for a happy, fulfilled life, and I’m glad to play a role in making that happen.”

However, it’s the persistent insomnia—the insomnia that starts disrupting the person’s life long-term, that requires treatment. “Insomnia persists because it takes on a life of its own,” Rocheli explains. “It happens when the person starts to have a very negative association with her bed. Every time she sees her bed or thinks about bedtime, she may react to it by worrying about sleep loss. A child in this situation may be worried that she’ll be so bored lying there for hours with nothing to do. In such cases, the person learns to associate her bed with sleeplessness and frustration, so it becomes a cue for wakefulness.” This helps us understand the cognitive aspect in combatting insomnia, since these negative thought patterns are a major contributing factor to the condition.

If sleep is such a vital part of a healthy lifestyle, why is it so hard for certain people to fall asleep? “Some people are genetically inclined to insomnia; it runs in families,” Rocheli explains. “Insomniacs tend to have heightened mental activity, which makes it hard for them to shut their brain off. When the mind is working overtime, dozing off becomes impossible.”

What about the behavioral aspect? “Some behaviors help sustain sleeplessness,” Rocheli notes. “For example, when the person has a hard time falling asleep and thus goes to sleep later, he’ll wake up later, which subsequently results in him not being tired the next night. Another behavior that reinforces insomnia is trying to force sleep. That’s not the natural way sleep comes. We have to let it come on its own.”

Stress may also play a role in the sleep-wake cycle, Rocheli notes. “Being unable to fall asleep is a very normal reaction to emotional stressors like death, loss, or a health problem. In regards to children, a child who’s starting school or giving up a pacifier is going through an equally stressful episode. In situations like these, it’s perfectly normal and expected for the person to experience a bout of short-term insomnia, for which no treatment is necessary. After a few days or weeks, once the stressor is removed or the person adjusts to the change, this type of insomnia gets resolved as well.”

In her practice, Rocheli sees both adults and children who struggle with insomnia. While the treatment plan includes the cognitive and behavioral parts for both groups, the process is slightly different for each. “When I’m seeing a child,” says Rocheli, “I do a comprehensive evaluation of her medical and behavioral history, particularly regarding her sleep, during the first session. During the assessment process, I screen for underlying issues, as well, checking to ensure that insomnia is the core issue. If anxiety is the key factor, for example, the child isn’t ready for the insomnia work yet. Once I establish that insomnia is the only issue at hand, I ask the parent to collect data by filling in a sleep log for two weeks, after which the child returns for a treatment plan.” Once Rocheli gets a clear picture of the child’s disrupted sleep-wake cycles, the first step in treatment is the sleep hygiene part. “We establish certain rules in order to ensure that the child will be as tired and ready for sleep as possible by the time her bedtime arrives, such as not drinking caffeine throughout the day and having a 30-minute bedtime routine during which he avoids rigorous activities. I recommend low-key activities like listening to relaxing music during this time.” The second part of Rocheli’s treatment plan for children is altering their circadian rhythm, otherwise known as their sleepwake cycle. “If a kid is falling asleep at 11:30 every night, we study how she sleeps during the week and when she wakes up, including on weekends.” This data helps Rocheli put together the puzzle pieces of how many

Kislev 5778 | The Wellspring 67

Wellbeing

Health Personality

hours of sleep the child really needs so she can draw up a plan of how to gradually move back the child’s bedtime to ensure that she eventually gets that on a nightly basis. Interestingly, not all children who don’t get enough sleep look tired, Rocheli notes. “Often, when a child is sleep deprived, he may actually become hyperactive, so the parent may not be aware that he’s sorely lacking this vital routine.” “If a kid wakes up early even during the weekend, what does that tell you? Is that a sign that he got enough sleep?” I ask. “That may be the case, but it may also mean that his sleep drive is not as strong as it should be. When necessary, we work to increase that. I’ve had cases in which parents thought their child needed less sleep than they really did because they never had trouble waking up in the morning. However, once we worked on their sleep drive, they started sleeping longer. It was the weakened sleep drive, not their restfulness, which drove them out of bed before their sleep quota was filled.”

the body will make up for that lost sleep, usually by getting tired early the next night. When you stay up late for a wedding or social event, you aren’t stressed out because you’re happy to be there, but when sleeplessness is keeping you up, it’s the negative state of mind that is harmful. These negative thoughts lead to stress, which result in further sleeplessness.” In cases where such misconceptions are the cause for insomnia, Rocheli works on cognitive restructuring—replacing the negative thoughts with positive ones associated with sleep. When the clients learn to tell themselves statements like, “I’ll be fine at work even if I don’t fall asleep,” they relinquish control and become more relaxed about falling asleep.

"A lot of people think they need eight hours of sleep every night. This is not true."

Is there a certain amount of time that every child must sleep on a nightly basis? “There are guidelines but they’re not set in stone,” says Rocheli. “A child between 6-13 years old needs about 9-11 hours, more in the younger years and less as he gets older.” Rocheli’s clients range in age, but the minimum age for treatment is seven. “I want the children to have an investment in falling asleep, which isn’t the case when they’re younger. I involve them in the treatment plan, and they get to choose prizes. There are sleep coaches for younger kids, who are not necessarily mental health professionals, but they do the work with the parents.” How does Rocheli’s plan differ when she treats adult insomniacs? “With adults, we typically meet for five to seven sessions, during which we aim to change sleep habits, scheduling, and misconceptions about sleep and insomnia.” Rocheli finds it important to teach adults about sleep hygiene education, too. “Adults can take certain steps to enjoy a good night’s sleep, such as avoiding caffeine, setting up a cool and dark sleep environment, and adjusting noise levels.” Rocheli also includes exercise during the day as part of a good sleep plan. For the cognitive part, she provides accurate information about sleep—much of which adults don’t know. “What are some misconceptions people have about sleep?” I ask. “A lot of people think they need eight hours of sleep every night,” says Rocheli. “This is not true. Some only need six or seven, and a person whose body only needs six could get stressed out unnecessarily when the clock ticks away and she sees she won’t be getting the ‘required’ eight. “Another misconception people have is that if someone doesn’t sleep for one night, they’ll mess up. The truth is that

68 The Wellspring | December 2017

Because Rocheli finds that sleeplessness is often a result of tension, she also works on relaxation training with her clients, teaching them how to reduce stress during the day and how to calm their body and mind. In order to tackle the behavioral aspect of insomnia, Rocheli uses the sleep restriction method. “Sleep restriction reduces the time a person spends in bed awake, which is often the cause for sleep deprivation. Spending too much time in bed not sleeping reinforces the thought that the bed is a place for wakefulness, not sleep.” Although short-term insomnia does not require the kind of full-fledged treatment plan Rocheli has been successfully giving her clients, she does offer several techniques for when you don’t doze off as soon as you hit the pillow. “First,” Rocheli offers, “as long as you understand that this is temporary, that your sleeplessness won’t have long-term consequences, you’re helping yourself avoid the insomnia rut. For short-term bouts, I advise following the half-hourhalf-hour rule. If you can’t fall asleep after spending half an hour in bed, do something light that doesn’t arouse you for half an hour outside of bed, such as folding a load of laundry. Staying in bed for hours and hours only perpetuates the frustration and negative association that you’re trying to avoid. “Another tip is to resist the urge to sleep late in the morning after you’ve had a late night. This will help you get yourself back on schedule quicker.” “Are there certain foods that encourage wakefulness and should thus be avoided?” I ask. “MSG is a stimulant and so is caffeine. Heavy, fattening foods that cause stomach pain or gas can also keep a person up at night, but food is a minor factor in comparison to the cognitive and behavioral factors,” Rocheli states. As a therapist who succesfully treated people with insomnia, she knows this stuff in her dreams. Rocheli can be contacted through The Wellspring.

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Wellbeing

Emotional Wellness By Esther Moskovitz, LCSW

Center of the World Understanding narcissism If you’ve ever dealt with a very selfish person, you may have been tempted to label them narcissistic. Although the two terms are closely related, while it’s normal for every person to exhibit selfish behaviors from time to time, full-blown narcissism is highly destructive. The word “narcissism” is taken from a Greek myth about a handsome being named Narcissus. An arrogant fellow, he couldn’t tear himself away from his own reflection in a pool of water, and thus died staring at it. In today’s day and age, narcissism refers to someone who is arrogantly self-absorbed. Self-love, on the other hand, has come to mean a healthy love of oneself that does not preclude the ability to love others. The Diagnostic and Statistical Manual of Mental Disorders (DSM) lists a disorder called “Narcissistic Personality Disorder” or NPD. NPD is classified by nine traits. Narcissism, however, is also a “spectrum disorder,” which means that it exists on a continuum ranging from a few narcissistic traits to the full-blown personality disorder. The American Psychiatric Association estimates that there are approximately 1.5 million American women with Narcissistic Personality Disorder. While the personality disorder, or NPD, is rare, the non-diagnosable version of narcissism, which ranges from chronically self-absorbed to a little self-absorbed is much more common. In truth, a little narcissism is completely normal. We all have middos we need to watch out for. However, the further along the spectrum of narcissism, the more problems come up.

The nine traits of narcissistic personality disorder as described in the DSM manual are that the person: • Has a grandiose sense of self-importance (e.g., exaggerates achievements and talents, expects to be recognized as superior without commensurate achievements). • Is preoccupied with fantasies of unlimited success, power, brilliance, beauty or ideal love. • Believes that he or she is “special” and unique and can only be understood by, or should associate with, other special or high-status people (or institutions). • Requires excessive admiration. • Has a sense of entitlement, i.e., unreasonable expectations of especially favorable treatment or automatic compliance with his or her expectations. • Is interpersonally exploitative, i.e. takes advantage of others to achieve his or her own ends. • Lacks empathy: is unwilling to recognize or identify with the feelings and needs of others. • Is often envious of others or believes that others are envious of him or her. • Shows arrogance, haughty behaviors or attitudes. (American Psychiatric Association: Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition, Text Revision. Washington, DC, American Psychiatric Association, 2000. p. 717) All of these traits, when combined in one person, create feelings and behaviors that say “It’s all about me” and “you’re not good enough.” This results in a lack of empathy and an inabili-

ty to show love. The narcissistic person appears to have a superficial emotional life, and their world is image-oriented, concerned with how things look to others. Being raised by a person with narcissistic personality disorder can create a lot of confusion in a child. Usually, everything seems fine, and it may even appear like the family is almost perfect because the parent is so image-focused. And yet, inside, the child often feels alone, empty, and confused as to why he or she is so depressed and cut-off from herself. Sometimes, when the child feels resentment toward her parent, she blames herself, especially since often the parent’s life revolves around his or her children. But what the child hopefully learns in time is that, although life revolved around her, it wasn’t about her at all. It was about either an image, or an accomplishment that she played a role in. The loneliness she felt as a child was real, but incomprehensible to the young child’s mind. The goal of therapy is not to finger-point or blame the personality disordered parent. Often, after years of therapy, the child can even see that the parent was emotionally bankrupt themselves, and feel empathy for the fragile person who came across to her child as so strong and powerful. The goal of therapy, in the case of a child of a narcissist, is to learn to love, value, and take care of themselves, and bring kindness, joy, and the ability to feel strong connection to others, into their lives.

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.

70 The Wellspring | December 2017

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Golden Page By Yaakov Goodman, CN

OF UTMOST IMPORTANCE

Urinary health for Seniors

Urinary tract infections (UTI) result in more than 11 million visits to the doctor each year and are one of the most common infections. The majority of cases are treated with antibiotics. However, when used repetitively, antibiotics may create a vicious cycle of recurring infections. Moreover, overuse of antibiotics has created a public health concern, since it has led to the rise of antibiotic-resistant superbugs. Most urinary tract infections are caused by the bacteria E. coli. When these bacteria stick to cells lining the tube through which urine leaves the body (the urethra), they start to reproduce, causing inflammation and painful symptoms. The simplest kind of UTI is cystitis, an infection limited to the bladder. This causes pain and a burning sensation during urination, a sense of urgency to urinate, and frequent urination. Some patients experience low abdominal pain as well. A kidney infection is much more serious, involving the urine-producing tissue of the kidney. Kidney infections typically cause all the symptoms of a bladder infection, along with fever, chills, malaise, and low back pain. These infections usually arise from a simple bladder infection, and they pose the risk of sepsis, or blood poisoning. As an alternative to antibiotics, Maxi Health is proud to offer the Maxi UTI™ supplement, formulated with a patented form of highly-absorbed cranberry extract and the nutrient D-Mannose. For over

50 years, studies have demonstrated the effectiveness of cranberry extract in preventing urinary tract infections. Cranberries reduce bacterial adhesion regardless of the specific bacterial strain or of bacterial antibiotic resistance. This gives cranberry products a major edge over standard antibiotic therapy. Cranberries contain a specific group of polyphenol molecules called proanthocyanidins. While antioxidant proanthocyanidins are found in many plantbased foods, research shows that those from cranberries appear to have more significant anti-adhesion properties. Multiple laboratory studies have demonstrated just how effective proanthocyanidins are at reducing bacterial adhesion. One study found that cranberry extract decreased the number of bacteria sticking to cells lining the urinary tract by 90%. Studies show that cranberry juice and extracts inhibit bacterial binding throughout the urinary tract, stopping potential urinary tract infections before they can even begin. And catching a UTI early is your best bet. D-Mannose is a simple sugar related to glucose found in many fruits and occurring naturally in some cells in the human body. It is widely-accepted as a safe and effective means for treating and preventing a UTI. In one study published in the World Journal of Urology involving 308 women, those who supplemented with D-Mannose had a massive reduction in the likelihood of contracting a UTI. The authors of the study concluded, “In our study, D-mannose had significantly reduced the risk of recurrent UTIs.” Urinary tract infections afflict millions of Americans, overwhelmingly women. Nearly 20% of women who have had one urinary tract infection will experience another. This risk increases with each infection, so that a woman who has had three urinary tract infections in her lifetime has an 80% chance of developing a fourth. Many patients are placed on antibiotic preventive therapy to reduce the chance of another recurrence. However, repetitive antibiotic use poses a risk to the individual from drug-resistant organisms and may also make the UTI more difficult to treat. We strongly encourage those who suffer with UTI’s to take advantage of Maxi Health’s Maxi UTI™ supplement, and take the battle against UTI’s to the next level.

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

Age Well

Senior Care By Rena Milgraum, R.N.

The Dos and Don'ts of Diabetes If we would say your body is a car, then your muscles are its engine. What’s the gas? Glucose, a type of sugar. Diabetes occurs when there is something preventing the gas from getting into your body’s engine. When that happens, your body’s pipes and gas tank overflow with gas, making the whole car not work—even the radio, air conditioner, and power steering.

stream to keep the cells well-fueled when there’s no food in the body. With diabetes, the problem is that as much as you eat, the glucose can’t get into the cells of your body, flooding the bloodstream instead. This causes two problems: no gas for the cells and too much gas in the bloodstream. There are two reasons glucose can’t get into the cells: they either don’t have the key that unlocks all the cell doors, or they do have the key, but the lock stops working for that key.

es, the pancreas and the immune system are fine but the body’s cell “locks” stop working. Now, the insulin key cannot open the cells to let glucose in, also “flooding the pipes with too much gas.” This is type 2 diabetes.

This simple analogy conveys the basics of diabetes, a widespread condition that was very debilitating and too often deadly until just a few de Now here’s where the diabetes probcades ago. Today, however, diabetes lem really starts—with the key for glucan be fully managed with diligent and eagle-eyed dieting, exercise and, if and when Now here’s where the diabetes necessary, insulin adminisproblem really starts— tering—allowing people with diabetes to live healthy, active with the key for glucose to and long lives.

Glucose and insulin Continuing the automotive analogy, glucose is as vital to the cells of the body as gasoline is to a car. Here’s how it works:

enter the cells: insulin. This hormone is produced by the pancreas and helps keep blood glucose levels normal.

• The body digests food. • Glucose in the food passes into the bloodstream. • Glucose in the bloodstream passes into cells throughout the body. • The cells then get the energy they need to function and grow. That’s why you have strength when you eat. Also, the body’s glucose bank, the liver, releases glucose into the blood-

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cose to enter the cells: insulin. This hormone is produced by the pancreas and helps keep blood glucose levels normal. In about ten percent of diabetes cases, the immune system doesn’t work properly. Instead of just fighting bad viruses and bacteria, it also attacks and destroys the cells in the pancreas that make insulin. This leaves the body with little or no insulin, and a bloodstream flooded with “keyless” glucose that can’t enter cells. This is type 1 diabetes. In about 90 percent of diabetes cas-

Symptoms Type 1 Diabetes can develop at any age, but typically appears in childhood or adolescence. Type 2 can develop at any age and is often preventable.

Both types can cause any combination of the following: Increased thirst, frequent need for relief, extreme hunger, unexplained weight loss, fatigue (often severe), blurred vision, slow-healing sores, and frequent infections. They can also cause dangerously high or low blood sugar levels, or dangerous levels of potentially toxic acids known as ketones, which are produced when cells starved for energy begin to break down muscle and fat. Long-term symptoms of diabetes develop gradually, and the longer one goes with uncontrolled blood sugar levels, the higher the risk of symptoms and complications. Complications from uncontrolled diabetes may be disabling or even life-threatening. They include cardiovascular disease,

drates from the diet. Physical activity and exercise

nerve damage, kidney damage, and loss of sensation/usage of extremities and limbs.

Causes and risk factors

over two to three months. It measures the percentage of blood sugar attached to hemoglobin, the oxygen-carrying protein in red blood cells. An A1C level of 6.5 percent or higher indicates that the patient has diabetes.

Weight/lack of exercise The more fatty tissue one has, the more “locked,” or resistant, one’s cells can become to insulin, resulting in type 2 diabetes. Also, the less active one is, the greater the risk. This is why exercise is so critical to the ongoing treatment and control of diabetes, especially type 2. Age Diabetes risk increases with age, especially after age 45. That’s often because people tend to exercise less, lose muscle mass, and gain weight as they age. But today, type 2 diabetes is increasing dramatically among children, adolescents, and younger adults too. Diagnosis Both types of diabetes are generally diagnosed with the glycated hemoglobin (A1C) test. This blood test checks the patient’s average blood sugar level

Treatment Type 1 diabetes is treated by constantly importing the body’s missing insulin from the outside. That’s why many people with type 1 diabetes constantly wear an insulin pump, a small device that administers insulin to the body. Generally, insulin pumps automatically administer tiny bursts of insulin throughout the day, with users manually adding to this with specific amounts as needed, typically immediately after meals. In type 2 diabetes, treatment consists first and foremost of controlling carb intake as much as possible, because carbohydrates elevate body glucose levels. People with type 2 should consult with a registered nutritionist who specializes in diabetes. The nutritionist will help create a custom-tailored meal plan that drastically reduces or even eliminates carbohy-

If you’ve been diagnosed with diabetes, especially type 2, get your doctor’s approval to exercise—then choose walking, swimming, or other activities you enjoy. The most important aspect of physical activity is making it part of your daily routine. Aim for at least 30 minutes or more of aerobic exercise most days of the week. If you haven’t been active for a while, start slowly and build up gradually. Medications With most type 2 patients, oral or injected medications are prescribed, too. Some medications stimulate the pancreas to produce more insulin. Others inhibit the production and release of glucose from the liver, which means you need less insulin to transport sugar into the cells. No matter which type of diabetes you may have, maintaining a healthy diet, exercising with a daily plan, and maintaining a healthy weight are all keys to managing this condition.

Prevention Type 1 diabetes cannot be prevented, but it can be well controlled. The same healthy lifestyle choices and changes that help treat type 2 can also help prevent diabetes from occurring in the first place. The bottom line is to eat right and exercise right—every day!

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.

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Age Well

Sage Advice by Aliza Simon

KEEPING BUBBY WELL AND TOASTY Safety precautions in winter

Winter can bring many healthcare challenges for older people, especially those with mobility issues or those who are homebound.Â In addition to the physical risks, such as falling, this season brings with it emotional risks, as well, such as isolation from friends and community. If your parent or grandparent is living alone, here are some important tips to ensure they have a warm, safe winter.

STOCK EMERGENCY RESOURCES IN THEIR HOME.

Emergency kits must be easily accessible and should include water, canned food, a flashlight, batteries, and blankets in case of a sudden storm. Seniors should also have at least a seven-day supply of prescription medications and a three-day supply of non-perishable food and water on hand.

WATCH THE TEMPERATURE.

For elders, there are significant risks of being too cold, which include dehydration. People with cardiac issues tend to get colder faster. Make sure the home is properly insulated and windows are caulked to prevent drafts. Thermostats should be set to 68 degrees to prevent hypothermia and prevent pipes from freezing.

ELIMINATE POTENTIAL FIRE RISKS.

Fires often start from overheated electric blankets or space heaters. Make sure smoke and carbon monoxide alarms are stocked with fresh batteries and are in good working order, and fire extinguishers are readily available near stoves and fireplaces.

IDENTIFY AND ELIMINATE FALL RISKS.

This is a huge issue for seniors, and most do not know they are at risk for falls, especially during the winter. Often they will take off their wet boots when they get home and walk around the house in stockings, which frequently leads to slipping. Create slip-proof paths and make sure they wear shoes or slippers that grip. Keep driveways and walkways clear of snow.

ENCOURAGE SENIORS TO STAY ACTIVE AND TRY SAFE EXERCISES AT HOME.

Many elderly people feel lonely or inactive during this time of year, but there are programs to help. Research the activities for seniors available in your community.

PRACTICE SAFETY PRECAUTIONS IN THE CAR.

If your elderly parent is still driving, be sure they have emergency snow supplies in their car, including heating packs, sand, emergency flares, snow scrapers/brushes, water and blankets, as well as a car phone charger. Make sure to keep the gas tank full. Ask your parent to let you know their destination, route, and expected time of arrival before they leave the house.

KEEP A KEEN EYE ON THEIR NUTRITION. A balanced diet becomes even more crucial during the winter when we are less active, at risk of catching colds, and lacking vitamin D. Ensure your parent is getting balanced meals that incorporate vitamin-rich fruits and vegetables.

PROVIDE YOUR PARENT WITH A CELL PHONE THAT IS EASY TO USE.

Make sure the cell phone is always charged and has emergency contact numbers pre-programmed. Ensure your parent has practiced using the dialing feature.

DRESS SMART FOR COLD WEATHER. Itâ&#x20AC;&#x2122;s a good idea for seniors to get out for some fresh air when possible. Layered loose-fitting clothing and water-proof gloves or mittens are best. Wearing a hat protects against heat loss, as close to half of body heat is lost through the head.

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YOUR WELLNESS LIST

Supplements related to content in this issue that can improve your health and wellbeing To get a detailed understanding of the following nutritional topics, read more on the page numbers listed below.

SLEEP-O-MAX™ Cup of Tea pg. 66 Easing into a deep sleep doesn’t always happen as we wish. If you’re tired of twisting and turning in bed, you’ll be glad to learn that we’ve created a product especially for you. Sleep-O-Max™, our most advanced sleep formula to date, provides you with four of the best nutritional sleep support ingredients: valerian root, melatonin, L-Tryptophan, and passion flower powder. Sweet dreams!

MAXI FERROCHEL 25™ Related to Health Ed pg. 81 If you’re anemic or running low on iron, you’ve certainly been told by your doctor to take an iron supplement. Are you aware that not all iron supplements are created equal? Maxi Ferrochel 25™ was formulated to give you the real boost you need. This nutritionally-functional amino acid chelate form of iron has been clinically proven to be most bioavailable and tolerant for the digestive system, ensuring optimal absorbency.

PREMIUM ENZYMAX™ COMPLEX Related to Ten Questions pg. 26

CHROMIUM SUPREME™ Related to Wellness Platform pg. 14

For people suffering from Crohn’s disease, colitis, or any other GI issue, proper digestion is key to healthy living. Premium Enzymax™ is the digestive enzyme formula you’ve been looking for. This supplement contains crucial enzymes like amylase, protease, and glucoamylase for a smooth, easy digestion process.

When Rabbi Hirsch Meisels recommends a product, you know it’ll be good for you. As he discusses in this issue’s column on managing and preventing diabetes, Chromium Supreme™ has it all. This unique formula combines chromium with vanadium, selenium, zinc, and manganese to support normal sugar metabolism.vitamins, amino acids, and herbs, promoting general relaxation.

MAXI UTI™ Related to Golden page pg. 73

IMMUNE O MAX™ Related to Monthly Dose pg. 58

We know that UTI’s are no fun. That’s why we’ve put our research and experience to work to create the incredible Maxi UTI™. Read all about it in “Golden Page.”

For a flu-free winter, get your kids to take a daily dose of Immune O Max™. In this issue’s “Monthly Dose,” you’ll learn all about the research that backs this remarkable formula.

Ask for these products at your local health food store.

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

Selection Guide

Diary By Miriam Trieger

Tale of a Tooth

There comes a point in life when you realize that you’re starting to grow old. One way my body sent me signs of aging was through my teeth. As I was approaching the sixth decade of my life, quite a number of them started crumbling, one by one. Not literally, of course, but the dentist basically told me that there was no way he could save them. The only solution for me to have useful teeth, he said, was to go the implant route. Understandably, I was apprehensive about the surgery. I was mostly nervous about the idea of having all my teeth removed in one fell swoop. The dentist reassured me that the procedure would take no more than 30 minutes, during which he would extract and replace the teeth with the implants, and I went with it. The first 30 minutes of the procedure went as planned. I was surely uncomfortable lying there open-mouthed for so long, but as the second hand of the clock, which I was eyeing carefully, ticked toward the countdown moment, I relieved myself with the vision of my soon-to-be-perfect mouth. However, after the thirty minutes were up, from my supine position on the chair, I observed that the dentist seemed agitated and nervous, and I realized he had run into trouble. Through the mirror in his hand, I saw red; I was bleeding profusely from my gums. Soon after, the dentist called for help to stop the inces-

sant bleeding. He and his team tried every technique in their book. Although he didn’t share his thoughts with me, I was a close witness to his tension. After one and a half hours of surgery, during which he finally managed to stop the bleeding, he suggested I see my general doctor to find out if I had a blood clotting problem before he resumed his work. Of course, I duly scheduled an appointment with my doctor. In the meantime, I contacted a nutritionist, who suggested I take Maxi Health’s Cal-M-D™ with vitamin K2 and D3. These nutrients, she explained, would keep my teeth strong until the blood-clotting issue was resolved, and they would provide my body with other health benefits, as well. The vision of the nervous dentist fresh in my mind, I made sure to take the supplement every day until my next appointment with him three months later. At the follow-up appointment, the dentist looked at me suspiciously after inspecting my mouth. He couldn’t believe he was working on the same teeth he’d worked on last time and wanted to know which medication I was taking. When I told him that I was trying the natural route and showed him the bottle, incredibly, he asked me why I had started taking the supplement only now. “You could have saved your teeth,” he noted. And this was coming from my dentist.

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

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

Inkwell

Farewell

Health Ed By Judy Lieber, CNC

Anemia Answers If you’re a woman in her childbearing years, chances are you’ve been diagnosed with anemia, especially during pregnancy. Here’s something that may be of interest to you: You’re one in a billion. Globally, anemia affects 1.62 billion people, which corresponds to 24.8% of the population. When left untreated, anemia causes the heart to pump more blood to compensate for the lack of oxygen in the blood, which may lead to more severe health issues. It’s good you’re taking this quiz (and reading the answers!) to learn how you can help it.

Anemia is a condition that develops when: A. the blood lacks enough healthy white blood cells B. the blood lacks enough healthy red blood cells C. the blood has too many white blood cells D. the blood has too many red blood cells

Answer: B. If your red blood cell (hemoglobin) count is less than 12.0 gram/100 ml, you’re anemic. Hemoglobin is the iron-rich protein that gives blood its red color and enables red blood cells to carry oxygen from your lungs to all parts of your body and to carry carbon dioxide from other parts of the body to your lungs so it can be exhaled.

True or false: Anemia is the most common blood condition in the U.S.

Answer: True. Most blood cells, including red blood cells, are produced regularly in your bone marrow—a spongy material found within the cavities of many of your large bones. To produce hemoglobin and red blood cells, your body utilizes various nutrients and minerals. The most common type of anemia is iron-deficiency anemia. If you’re low on iron, make sure to consume iron-rich foods like beef and other meats, beans, lentils, iron-fortified cereals, dark green leafy vegetables, and dried fruit. It may be helpful to take an iron supplement.

True or false: Fatigue is the only symptom of anemia.

Answer: False. Other symptoms include weakness, pale or yellowish skin, irregular heartbeat, shortness of breath, dizziness or lightheadedness, chest pain, cold hands and feet, and headache. If you’re feeling especially fatigued, make an appointment with your doctor to have your hemoglobin level checked.

A deficiency in which two vitamins causes vitamin deficiency anemia?

A. vitamin B12 and vitamin C B. vitamin B12 and thiamin C. vitamin B12 and vitamin K D. vitamin B12 and folate Answer: D. In addition to iron, your body needs folate and vitamin B12 to produce enough healthy red blood cells. A diet lacking these and other key nutrients can cause decreased red blood cell production. Additionally, some people may consume enough B12, but their bodies aren’t able to process it. This can lead to vitamin deficiency anemia, also known as pernicious anemia. Foods rich in vitamin B-12 include meat, dairy products, fortified cereal, and soy products. The best sources of folate and its synthetic form folic acid are fruits and fruit juices, dark green leafy vegetables, green peas, kidney beans, peanuts, and enriched grain products, such as bread, cereal, pasta, and rice, as well as folate-fortified prenatal supplements.

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