WEALTH OF HEALTH CONFERENCE WITH NANCY KALISH OF RULEBREAKER SNACKS
FORBIDDEN FRUIT Can we subsist solely on this nutrient-dense food group?
NEW COLUMN!
DICTIONARY Because we're never too old to learn something new
CUP OF TEA DR. SHMUEL SHIELDS “In some cases, diabetics who made the right lifestyle changes reversed their diabetes completely.”
THIS HURTS! How to ease postworkout muscle soreness
PCOS Registered dietitian Tamar Feldman busts 3 myths
DEDICATED TO HEALTH Zahava List of Chazkeinu is an inspiration not despite her mental illness, but because of it Brought to you by:
ISSUE 25 FEBRUARY 2018 SHEVAT 5778
SEASONED FEAST OF FRUIT: ENJOY NATURE’S BOUNTY ALL YEAR LONG WITH SNACKS LIKE CHEWY DATE BARS
from the
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Editor In Chief Shiffy Friedman, MSW, CNWC Nutritional Advisory Board Jack Friedman, PhD • Moshe Weinberger Yaakov Goodman • 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
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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, For most of us, life can be compartmentalized into “before” and “after.” And although this is a health magazine, I’m not referring to the jaw-dropping photos of formerly obese people who now sport an exceedingly slender frame. It can be the division in our lives from before we met a certain friend to after, before and after we moved to our current community, before and after marriage, or before and after we became parents. Life as we know it today is simply not as it was before that particular event. For parents who have struggled with a child’s development, it may be before and after they were referred to a specialist who was the shaliach to their salvation. For someone who struggled to put bread on the table and later merited financial success, life is partitioned between before and after the opportune job offer came their way. In the health realm, people who have previously suffered from a particular illness or condition and were subsequently led to the right intervention also understand what it means to live through the before and after. For Zahava List of Baltimore, the watershed event in her life happened after the birth of her first child, when she was married just ten months. We can safely assume that her life can be divided between before and after the postpartum psychosis she experienced. Before that time, the world of mental illness was completely foreign to her. That one event, which was later followed by more episodes, treatments, and diagnoses, however, propelled her into a world that’s all too familiar to her today. In fact, today, this incredible woman, who rightfully sees her illness not as a defining factor but just another aspect of her life, runs the frum community’s first ever telephone line, Chazkeinu, for women who are struggling with mental illness. As a result of her experience in the field and the incredible clarity she has on the topic, Zahava has been helping hundreds of women hold the reins through their own journey toward emerging from darkness to light. Like Zahava, many of us experience one watershed event that catapults us to a new reality, a place that makes our old life feel distant and almost alien. While not everyone’s epiphany involves life-altering circumstances such as illness, death, or divorce, even something simple like reading a powerful article can be all it takes to bring on the change. As Dr. Shmuel Shields shares in this issue’s “Cup of Tea,” it was one book that transformed his approach toward a healthy lifestyle, one that he’s shared with thousands of his patients over the last few decades. In my personal life, as well as my professional life as a psychotherapist, I merited this kind of watershed event when, through incredible hashgachah, I was introduced to an eminent expert on emotional health whose solid Torah approach I have since incorporated into my own life and relationships, as well as implemented in my practice. Despite having spent years in social work school and subsequently doing my own research, it was the clarity that I acquired from this source that neatly divided my life into “before” and “after” in regards to understanding emotional wellness. The feedback that has truly made our work worthwhile here at The Wellspring was from readers who have reached out to let us know how one article or another made an impact so powerful in their lives that they’ve virtually turned a page toward healthier, happier living. To these people, there was life before they were introduced to this magazine and life after. We feel blessed to have played a role in generating a beautiful “after.” May your watershed moments bring only more wisdom and joy into your life,
Shiffy Friedman
shiffy@wellspringmagazine.com
Well-Put!
“While the underlying cause of PCOS is not fully clear, insulin resistance and abdominal obesity are clearly associated with the condition,” writes Tamar Feldman, RDN CDE. In her excellent article on page 60, Tamar busts the three most popular myths about this exceedingly common syndrome. Shevat 5778 | The Wellspring 7
Contents
FEBRUARY 2018 - SHEVAT 5778 WELL INFORMED
FIGURES By Miriam Katz
12 14 16 18
WEALTH OF HEALTH Conference with Nancy Kalish By Sarah Weinberger
20
HEALTH ED Tackling Plaque By Judy Leiber, CNC
22
DEDICATED TO HEALTH 10 Questions for Zahava List By Shiffy Friedman
24
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 Too Much Fruit? By Shani Taub, CDC IN GOOD SHAPE Healing the Horse By Fraidy Friedman, NASM-CPT COVER FEATURE Forbidden Fruits By Elisheva Ibenbaum HEALTH PROFILE Client: Shaya L. By Esther Steinmetz AT THE DIETICIAN PCOS By Tamar Feldman, RDN, CDE MONTHLY DOSE Mushrooms for Medicine By Yaakov Goodman
8 The Wellspring | February 2018
28 30 32 54 56 58
“
TO MANY, MUSHROOMS ARE JUST A STAPLE ON THE SUPERMARKET SHELF, BLAND TASTING AND OFFERING VERY LITTLE NUTRITION. NOTHING, HOWEVER, COULD BE FURTHER FROM THE TRUTH.
”
-YAAKOV GOODMAN, PAGE 62
The next issue of The Wellspring will appear iy”H on February 28th.
EAT WELL
39
SEASONED Feast of Fruits By Yossi & Malky Levine
49
THYME FOR DINNER By Shiffy Friedman
54
NUTRITION FACTS IN A SHELL This Month: Medjool Dates By Devorah Isaacson
WELLBEING
62
“ ” BURSTING WITH FRUITY FLAVORS, THIS IS PERFECT FOR LUNCH BOXES AND AFTER-SCHOOL SNACKS, AND MAKES A FUN FAMILY ACTIVITY.
-MALKY LEVINE, SEASONED, PAGE 41
64 68 70
FROM THE GROUND UP 7 Years By Goldy Guttman, Ms. Ed. HEALTH PERSONALITY Dr. Shmuel Shields By Yocheved Grossman EMOTIONAL WELLNESS Vulnerability By Esther Moskovitz, LCSW, & Bassie Guggenheim, LCSW CLEAN SLATE CBT for Emotional Eating By Shiffy Friedman, MSW, CNWC
AGE WELL
73 74 76
GOLDEN PAGE By Yaakov Goodman SENIOR CARE By Rena Milgraum, RN SAGE ADVICE By Aliza Simon
INKWELL
78
DIARY By K. Schwarzner
Shevat 5778 | The Wellspring 9
Springboard
Letters
Soup Review
[Issue #24: Bowl for the Soul] I just want to let you know that I made two of the soups you featured in last issue’s Seasoned this past week. Both the mushroom barley stew and spinach broccoli soup were hits in this house of picky eaters. For those who like blended stuff, the green soup was the perfect solution. And those who preferred chunky couldn’t get enough of the stew. I must say bedtime went much faster and more smoothly this week! Indeed bowls for one mother’s soul here. Keep up your fabulous work at making our homes happier, healthier places. Rikki Steinmetz
Must-Read Material [Torah Wellspring]
Although I read the magazine from cover to cover each month (wish it was a weekly publication!), there are some columns that I turn to first, since they offer a refreshing, solid perspective on topics I ponder often but have yet to be seen covered elsewhere. One of these columns is the “Torah Wellspring.” I’m in awe of the depth and breadth of knowledge that Rabbi Friedman has on the all-important topic of emotional health from a true Torah perspective. I appreciate that he discusses issues that are at the forefront of our lives, tackling them with utmost sensitivity and a real Torahdig mehalech. As a guidance counselor in a high school, I’ve shared more than one
10 The Wellspring | February 2018
of his articles in the teachers’ room, as well as with my husband, who is also in chinuch. It’s so important for frum Yidden to realize that emotional health is not only encouraged in Yiddishkeit, but that it is actually the foundation of real Yiddishkeit. There’s no way we can teach our children (or ourselves) to love Hashem and His mitzvos without first creating a healthy emotional foundation. Thank you, Rabbi Friedman, and The Wellspring, for addressing this crucial topic in such an engaging, clear manner.
first take an anti-inflammatory supplement like boswellia and turmeric pills, as well as an omega-3 supplement for the joints. He also provided me with vitamin D, vitamin K2, and magnesium. Within days of taking these supplements, I started feeling a difference in my body’s anti-inflammatory response. After taking an MRI a few weeks later, we realized that the doctor had been incorrect, and the supplements healed all the aching I’d experienced. Thank you for sharing such invaluable information about these products.
Looking forward to more inspiration on the topic, Mrs. L. D. Handler
P.H. Flatbush, Brooklyn
Another Bacterial Overgrowth Reason [Issue #23: At the Dietitian]
Thank you for a most informative magazine. The article on small intestinal bacterial overgrowth mentioned many reasons SIB overgrowth may occur. I would like to add one more. Water-borne illness, from swimming in a pool that is not adequately disinfected, may also be a contributor to intestinal bacterial overgrowth. R.R.P.
Success Story At a doctor’s visit about two years ago, which I scheduled because my bones were aching, I was told that I have osteoporosis. The diagnosis unnerved me, especially when I found out that this condition is generally found in the elderly population, which I have yet to join. My first reaction was to visit my local health food store, Wealth of Health, where the salesperson recommended that I
The Parents’ Role in Therapy [Issue #24: Emotional Wellness]
In Dr. David Rosmarin’s latest article, the letter writer explains how their daughter has been in therapy for a long time while they have been completely left out of the process. She asks, “What is our right as parents?” I was recently in a similar situation where my teenager was in therapy without our involvement, as we were led to understand that she would not feel free to talk if everything was reported back to us. This led to frustration on our part and burn out, even though we were seeing positive changes. In addition, when behaviors arose at home we became unsure of whether we should deal with them according to the way we would have previously, or not, since perhaps the therapist was dealing with these issues in therapy. We felt that this setup undermined our role as parents and wondered how a weak family structure could be good for our daughter. Thankfully, last week Hashem helped us see that the situation was ridiculous. We spoke to the therapist
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.
who was very happy to change modalities and hadn’t realized how we were feeling. In our situation, and it sounds like in the letter writer’s as well, it makes utterly no sense that the parents are not involved. In my opinion, therapists should in most cases make family involvement the approach l’chatchilah. It is not only our right, but our responsibility to be involved. These are some questions to ask your therapist: 1. Is there a diagnosis, what does it mean, and how does it manifest itself?—so we as parents can understand what we are seeing. 2. What are the possible causes of our daughter’s issues?—so we can think about how to address them. 3. What is your method for helping our daughter during sessions?—so we can decide if we are okay with that approach. 4. What can we do to help our daughter outside of therapy, including how to deal with behaviors as they come up? Also, there needs to be discussion about what is happening at home so you can ascertain whether the therapist has an accurate picture of what is going on, and so she can ascertain whether her techniques are working.
Our therapist offered free 10-minute phone calls for parents weekly. In addition, we will probably meet for a formal session every 6 weeks. Although the approach has only recently been changed, we are already much happier. Now we are completely on board because we have more information about what and how issues are being addressed, as well as tips on how we can help at home. Our daughter is more relaxed, happy, and open now that we understand her better and are there to help. I am hoping you can forward my letter to the letter writer and also print it in your next edition so that my frustrating experience can help others. Thank you so much for a wonderful publication. Name withheld
Raw Food Diet is a Healing Diet
[Issue #24: 17 Health Trends of 2017] It was interesting to read a short summary of the 17 health trends of 2017. I would like to comment on the Raw Food Diet. The main point of this diet was not explained well and the
description contained errors. The raw food diet, more accurately known as the living food diet, is not just a diet for weight loss, better health and disease prevention. It is a healing diet! Raw food is alive and contains oxygen. The science behind this is that disease cannot live in oxygen and that the oxygen, enzymes, hormones, and phytonutrients present in living food help the body regenerate. Through this diet, thousands of people have been cured from ailments like cancer, MS, Crohn’s disease, Alzheimer’s, diabetes, and many more “incurable” diseases. One of the clinics that implement this healing method is the Hippocrates Health Institute in Florida. They are top in the field of natural healing and have the most advanced medical technology to complement it. There is also a new cookbook called Nutritious Dishes that has lots of information on health and healing. The article also mentioned that beans cannot be eaten raw. They actually can! When beans are sprouted they are raw, alive, and the nutrient content is 10 to 30 times more than in cooked regular beans. Sprouts are superfoods (up to 89% protien!), perhaps the most powerful food on this planet. Frimet S.
Quick Question
Feel free to shoot us your health-related question to receive an answer from one of the health experts at the Wellspring.
Question: I really enjoy your magazine and look forward to it every month. I am 33 years old and Baruch Hashem expecting my sixth child. For as long as I can remember, I have suffered from restless leg syndrome towards the end of every pregnancy. It makes falling asleep much harder, as it usually happens just when I’m trying to fall asleep. I also feel it during the day when I’m sitting down. I’m sleep deprived as it is, and this is definitely not helping matters since it makes my whole body feel like it constantly needs to be moving. I’ve heard that certain vitamins or minerals may help, but I have yet to have been given a clear answer. Any suggestions or ideas will be appreciated. Thank you! Response: This is very common issue, especially amongst women in childbearing years. It’s important to ensure your body has an adequate amount of magnesium as well as the nutrients that are vital for healthy circulation. We recommend that you take Maxi Health’s Mag-6™ and Circumax™, one of each twice daily. We also recommend doing cardio exercise on a consistent basis, which helps support a healthy circulatory system. Take care, Miriam Schweid, nutritional consultant Yaakov Goodman, nutritional consultant
Shevat 5778 | The Wellspring 11
Wellness Platform By Rabbi Hirsch Meisels
HEALTH INSIGHT
An Eye on Your Vision (Part II)
L
Let’s take a look at how Omega-3 fish oil plays a role in slowing the progression of macular degeneration. In a study conducted at the Massachusetts Eye and Ear Infirmary, researchers found that subjects who consumed more fish had a 75% smaller risk of contracting the disease. A similar study at the University of Sydney examined close to 3,000 people aged 49 and above to establish the impact fish oil has on vision. These researchers, as well, found that fish eaters had a 40% smaller risk of macular degeneration. One part of the eye that is significantly instrumental in enabling vision is the retina, the light-sensitive tissue lining the back of the eye. Light rays are focused onto the retina through the cornea, pupil, and lens, and the retina converts the light rays into impulses that travel through the optic nerve to our brain, where they are interpreted as the images we see. People who have been living with uncontrolled diabetes for many years are especially at
risk of contracting disorders in the retina, particularly retinopathy, which may result in vision loss. In fact, diabetic retinopathy, which affects blood vessels in the retina, is the most common cause of vision loss among people with diabetes and the leading cause of vision impairment and blindness among working-age adults. Once the body receives fish oils such as EPA and DHA via supplementation, various enzymes come into play to facilitate the breakdown of these vital fats. One enzyme, 5 LOX, synthesizes DHA into a chemical known as 4H-DHA, which is particularly instrumental in supporting retina health. Working with this knowledge, researchers exposed lab rats to excessive quantities of oxygen. An excess of oxygen in the eye may lead to retinopathy—an overgrowth of blood vessels on the retina. The mice that were lacking the enzyme 5 LOX, the results revealed, exhibited the symptoms of retinopathy. In other words, when the body contains a significant amount of DHA, through consuming Omega-3 fish oil, the risk of retinopathy exponentially decreases. Omega-3 fish oil also plays a vital role in helping heal dry eyes. In fact, some studies found that as much as 70% of subjects who supplemented with omega-3 fish oil became asymptomatic
as a result of the intervention. However, all studies concur that while omega-3 fish oil does help for certain dry eye issues, it may not be instrumental for others. However, since supplementation is not accompanied by side effects, it is always a good idea to see how effective a fish oil supplement is on a particular individual. Another common vision-related issue is clouding of the lens, also known as cataracts, which can lead to blindness. Various studies have revealed that the antioxidants lutein and zeaxanthin, as well as Omega-3, have been instrumental in reversing cataract damage and supporting better vision. In one clinical trial, for example, researchers studied the blood test results of 100 subjects in the age range of 60 years, 50 of whom had cataract-related issues and 50 who did not. The researchers found that one primary difference between both groups was that the healthy subjects generally had 39% higher levels of total omega-3 levels in the blood. With supplementation of these vital nutrients, individuals may be able to prevent more serious cataract issues that require invasive removal procedures. These nutrients may not only help prevent vision-related issues, but also enable individuals of all ages to enjoy better vision every day.
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.
12 The Wellspring | February 2018
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.
Well Informed
Always trendy, no matter the season.
Well Informed
Torah Wellspring: Emotional Health By Rabbi Ezra Friedman
MISSING THE MESSAGE
HOW WE ESCAPE PAIN INSTEAD OF PROCESSING IT The following is a letter we received from a reader regarding the Torah Wellspring column. Dear Rabbi Friedman, Thank you for a column that is both enlightening and enjoyable to read. It has opened my eyes to the Torah approach of various elements of human nature. In your last article, you wrote that all pain we experience is for a purpose and when we deny the pain, we defeat the purpose and thus subject ourselves to greater pain, chas v’shalom. I’m wondering, however, what it means to escape from pain. How is that even possible? When a human being has pain, it’s right there. We feel it all over, and it consumes us in every way. Can you explain what you mean by denying pain?.
T
Rabbi Friedman’s response:
Thank you for your positive feedback and your question. I was actually planning to expound on this topic, so I’m glad you asked. You ask how denying pain is possible, and you’re right to wonder about that. There is no such thing as a person having pain and not feeling it. Pain is a reality. However, when I speak about denying pain, I don’t mean that the person doesn’t feel it, but that he doesn’t face it. Denying pain means not processing it or understanding its message. Allow me to explain the different ways in which this phenomenon plays out. Sometimes, when people, especially children, have pain that’s simply too harsh for them to deal with, they disassociate from it. In other words, they could be hurting deep inside, but they won’t admit that they’re hurting. For example, a child who comes home from school in a bad mood may later confide in a parent that other children hurt him in the playground. When the parent will
14 The Wellspring | February 2018
ask him, “Did it bother you?” the child may very well say, “No. It didn’t bother me.” Unfortunately, adults can have the same approach to painful situations. Does this mean they aren’t feeling the pain? They sure are. But are they facing it? Certainly not.
Disassociation is actually a gift from Hashem. It gives us the ability to survive difficult situations, when the pain is simply too much to bear. However, the question is what happens afterward. Once the situation is over, the time comes to access the pain and deal with it. If we spend our entire life disassociating from pain, the message Hashem intends to send never gets to us. So while it’s true that it’s impossible not to feel the pain we’re feeling, denying it means not being present to it, not facing it head on. Disassociating is one way through which a person can deny pain. Another way is through transferring the emotion. Let’s look at an example of a man who’s being bullied in the workplace. The victim of a controlling boss, he’s subjected to insults and putdowns throughout the day. This person inarguably feels pain all day long. He feels the hurt and the shame, but he obviously can’t fight back. When he comes home and lashes out at his family members, he may not realize that his negative interactions are an outcome of the pain that he didn’t face. Instead of analyzing the real reason as
to why he’s feeling the way he does, he subjects others to his painful emotions, which turn into anger and blame. This is denying pain at its core. A third way that people deny their pain instead of being present to it is by seeking pleasure. Since they can’t experience the genuine pleasure that results from experiencing a negative emotion and moving past it, they may turn to overeating, a glamorous career, fashion, travel, or other counterfeit pleasures as a means to escape their pain. They will try to find happiness in other ways, instead of asking themselves and analyzing what is really bothering them. Not looking beneath the surface to explore what’s motivating us to do what we’re doing is how we dodge the negative emotions we feel. By the way, another excellent example of how we deny pain is through the topic we already covered, lashon hara. I doubt you’ll ever hear a person who engages in lashon hara tell you that he’s doing so because he’s in pain, but that’s the truth. It’s not because he’s upset at the other person, but rather because he wants to escape a negative emotion he’s feeling about himself. However, the lashon hara speaker is usually not cognizant of this subconscious reaction. He doesn’t realize that it’s happening as a result of some sort of pain that he’s experiencing. I hope this response clarifies what denying pain means. As you write, it doesn’t mean not feeling the pain, because as long as pain is there, we sure do feel it. Rather, denying pain means not being present to it. It means not getting the message, which is the purpose Hashem sent it our way. Once we get the message, there won’t be a need for any more of it, be’ezras Hashem. Rabbi Ezra Friedman can be reached through The Wellspring.
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Well Informed
Health Updates in the News By Liba Solomon, CNWC
LET THE SNEEZE COME
Stifling it may be hazardous to your health If you’ve ever tried to stifle a sneeze by pinching your nose and closing your mouth, doctors are offering a cautionary tale for why you should stop. After a man in the U.K. ruptured the back of his throat during the maneuver, he was left unable to swallow and had difficulty speaking for days (BMJ Case Reports). The 34-year-old man came to the emergency room at the University Hospitals of Leicester with painful swelling in his neck and a change in his voice after a forceful sneeze. He described a “popping sensation” in his neck and said the swelling began “after he tried to halt a sneeze by pinching the nose and holding his mouth closed,” the doctors write. They discovered air bubbles in his neck and chest and determined that the stifled sneeze had torn a hole in the lower part of his throat. The patient had no history of trauma and said he hadn’t eaten anything sharp. Doctors admitted him to the hospital and
started treatment with antibiotics. He was also placed on a feeding tube. After seven days, an examination showed the swelling had subsided. The feeding tube was removed, and the patient was put on a soft diet with no problems. At a twomonth follow up, the man did not present any further complications. The authors warn that while this case is very rare, it is possible to harm yourself by trying to stifle a sneeze. “Halting sneezing via blocking [the] nostrils and mouth is a dangerous maneuver, and should be avoided,” they warn. Dr. Zi Yang Jiang, a head and neck surgeon at University of Texas Health Science Center at Houston, who was not involved in the man’s treatment, says that injuries from repressed sneezes are “exceedingly rare” but can happen. “The whole point of sneezing is to get something out of your body, like viruses and bacteria, so if you stop that, those may end up in the wrong part of the body,” he said. In most cases, he added, the excess air is simply absorbed by the body.
THE THIRD LEADING CAUSE OF DEATH This is a first For the first time since records have been kept, preventable injuries have become the third leading cause of death in the United States, the National Safety Council (NSC) announced earlier this month. In fact, data show that preventable deaths rose 10 percent in 2016. The increase was largely due to an uptick in fatal motor vehicle crashes and drug overdoses, particularly the ongoing opioid crisis. According to the NSC, the opioid crisis claimed the lives of 37,814 people who overdosed on prescription opioid pain relievers, fentanyl, and heroin in 2016. Other significant causes of preventable deaths in the report include falling—a growing concern as the population ages—choking and drowning. Although Hashem has a plan for everyone, it’s up to us to do our hishtadlus in preventing these catastrophes.
16 The Wellspring | February 2018
Nursing may have another benefit Nursing your baby has many benefits, but researchers may be on to another one—for which the longer you nurse, the better the results. According to a study published in JAMA Internal Medicine, nursing a baby may reduce a woman’s risk for type 2 diabetes. The researchers followed 1,238 women, average age 24 at the start, for up to 30 years. Each delivered at least one baby, and none had diabetes before the study began. The scientists collected data on health and lifestyle at interviews and physical examinations conducted seven times over the course of the project. There were 182 cases of diabetes, and
after adjusting for physical activity, smoking, and other factors, the researchers found that breastfeeding for up to six months was associated with a reduced risk for diabetes of 25 percent; breastfeeding for six to 12 months was tied to a 48 percent reduced risk; and breastfeeding for 12 months or more with a 47 percent risk reduction. The associations held for obese women and for those who had had gestational diabetes, both strong risk factors for type 2 diabetes. There are several plausible mechanisms, the researchers say. For example, lactating women have lower circulating glucose, and lactation may help preserve the function of the cells that produce insulin. “We’ve known for a long time that breastfeeding has major benefits for child health,” says the lead author, Erica P. Gunderson, an epidemiologist with Kaiser Permanente in Oakland, California. “The specific benefits for women’s health have been less recognized.”
DON’T FEED THE CANCER
The link between obesity and prostate cancer In a paper published in Nature Genetics, researchers reported a surprising connection between obesity and prostate cancer: When prostate cancers lose a particular gene, they become tiny fat factories, a team at Beth Israel Deaconess Medical Center in Boston reported. Then the cancers spread from the prostate, often with deadly effect. Prostate cancers that have not lost that gene also can spread, or metastasize—in mice, at least—but only if they have a ready source of fat from the diet. That finding suggests that dietary fat can substitute for the loss of the gene, fueling prostate cancer. Moreover, the investigators found, an obesity drug that blocks fat production can make metastatic prostate cancers regress in mice and prevent them from spreading. “What this paper suggests is that fat or high-fat diets promote more aggressive prostate cancer,” says Cory AbateShen, interim director of the Herbert Irving Comprehensive Cancer Center at Columbia University, who was not involved with the research. About 29,500 men die of prostate cancer each year. Researchers have been struggling to find new ways to help men with metastatic cancer. Geneticists knew prostate cancers often start when a protective gene, PTEN, shuts down. But the tumors in men that lose only PTEN tend to languish, rarely spreading beyond the prostate and rarely becoming lethal. The cancers change, though, if a second gene, called PML, also shuts down. Suddenly, indolent cells
become cancers that spread and kill. But why? In the new study, researchers found that when PML was lost, cancerous cells—in petri dishes and in mice—started churning out fat, which may protect the cells from certain toxic molecules. But the fat also may help the cancers spread, the researchers suggested. PML is also lost in human metastatic prostate cancer, but it has never been clear what the consequences might be. “This is all cool molecular genetics,” said Dr. Pier Paolo Pandolfi, director of the Cancer Center and Cancer Research Institute at Beth Israel Deaconess and lead author of the new study. Dr. Pandolfi has long tried to study prostate cancer spread in mice, but the rodents were not much help. Few genetic manipulations made prostate cancers spread in the animals as they do in humans. Then one day, at a meeting with colleagues, Dr. Pandolfi had an idea: “What are the mice eating?” he asked. It was mouse chow, his co-workers said—a low-fat, vegetarian concoction. “Why don’t we try a simple experiment?” Dr. Pandolfi recalled asking. “Why don’t we put our mice on a high-fat Western diet?” It was the missing link. Mice with prostate cancers that had lost PTEN and that were fed a high-fat diet quickly developed tumors that grew rapidly and spread. It was as though fat in the diet had an effect similar to the loss of PML, the protective gene. Then the group asked a bigger question: Could they protect mice from metastatic cancer by blocking fat production? That led to the experiment with a new obesity drug, fatostatin. It not only halted the cancer’s spread in the animals, but made it regress. Obesity may be far more dangerous than we want to believe.
Shevat 5778 | The Wellspring 17
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.
DIABETES PREVENTION
Well Informed
Figures By Miriam Katz
FRUIT FACTS
This and that regarding produce in the U.S.
LBS
259.26 18.2 27.9 22.4 Per capita consumption of fresh apples
Per capita consumption of fresh bananas
LBS
LBS
LBS
Per capita consumption of fruit
Per capita consumption of fresh citrus fruits
million
tons
$17,509 28,233 Fruit farming annual revenue
18 The Wellspring | February 2018
Total annual fruit production
130
110 60 50 90 2%
calories in one apple
calories in one banana
calories in one nectarine
calories in one tangerine
Restaurants only account for
calories in ž cup of grapes
Americans ages 2–30 get more than
50% of their fruit from juice
The USDA recommends at least
2
daily servings of whole fruit
Shevat 5777 | The Wellspring 19
(USDA data)
of all fruits consumed
Well Informed
Wealth of Health By Sarah Weinberger
conference with: NANCY KALISH
FOUNDER AND CEO OF RULE BREAKER SNACKS LOCATION:
Brooklyn NY
SINCE: 2015
MOTTO:
Rules? What rules?
Former health journalist Nancy Kalish knew exactly how to eat healthy. Trouble was, she had a very unhealthy sweet tooth (think dessert for breakfast). So she got busy in her Brooklyn kitchen. The result is Rule Breaker (R) brownies, blondies, and bars. The secret ingredient: chickpeas!
HOW DID YOU DEVELOP AN INTEREST IN GLUTENFREE FOODS?
experts actually say sleep is the most important thing you can do for your health. So I never feel guilty about getting as many Zzzzs as possible.
WHY DID YOU CHOOSE TO CREATE BROWNIES OVER ANY OTHER SNACKS?
Brownies have always been my favorite treat—and my nemesis. I want to live in a world where I can feel good I knew all about food allergies from writing about health. I about eating them. And now I can. wanted to make something everyone could eat. So Rule Breaker treats are not only gluten-free, but free from the top WHY DO YOU USE CHICKPEAS AS A BASE eight allergens (no nuts, no soy), vegan, non-GMO, and ko- FOR YOUR CAKES? sher (KOF-K) too. When I read online about brownies made
WERE YOU ALWAYS INTO HEALTHY EATING?
I spent my teens and twenties eating whatever I wanted and never thinking about health at all. Then I became a mom. All of a sudden, I was responsible for feeding and caring for my precious daughter, and figured I’d better become more responsible when it came to feeding and caring for myself and my husband as well. I was a journalist then, and every time I had a health concern, I’d write an article about it, interviewing top doctors and other experts. I loved getting all that great health advice for free. Seriously, the more I learned, the more interested I got. Eventually, I went back to school to become a certified health coach, which has helped me figure out how to make baked goods that are better for you. I have a big sweet tooth. And I love food and life too much to be too Spartan. So I go by the 80/20 rule: I try to eat healthfully 80% of the time, and don’t stress too much over the other 20%. I eat mostly vegetarian, which helps a lot. I do something active every day, whether it's taking a walk, a Pilates class, or playing tennis when I have time. And I love to sleep. Back when I was a journalist, I learned that many
20 The Wellspring | February 2018
from black beans, I thought, okay, beans are healthy. So I whipped some up. The first batches were awful—they tasted like beans, they smelled like beans—but they had that great brownie texture. I worked on the recipe for a year, switched to chickpeas, and finally created the perfect product.
WHAT WOULD YOU SAY ARE THE MAIN HEALTH BENEFITS OF CHICKPEAS?
I'm so proud that something so healthy is our first ingredient. Chickpeas are full of fiber, which improves digestion, and help prevent diabetes and heart disease. In fact, research shows that chickpeas can help lower LDL (bad cholesterol levels). Chickpeas also contain calcium, magnesium, iron, and other minerals that help build and maintain bone. Plus, they boast a good dose of selenium, a powerful anti-inflammatory, and folate, which repairs DNA and
helps prevent cancer. And those are just some of the ben- HOW HAS THE FEEDBACK BEEN? efits! Amazing! Rule Breakers taste so much like real brownies and blondies that people can’t believe they're made from WHAT OTHER INGREDIENTS DO YOUR BROWNIES beans. Don’t tell your kids!
CONTAIN?
Chickpeas (garbanzo beans) are our main and first ingreCAN YOU SHARE AN ANECDOTE ABOUT A dient. The brownies also contain better-for-you sweeteners, MEMORABLE CUSTOMER? such as date paste and non-dairy chocolate. At an event we ran for kids with food allergies, it was truly heartwarming to see the kids’ eyes light up when they realWHAT CHALLENGES DID YOU FACE WHEN YOU ized they could eat real brownies. WERE LAUNCHING THE BUSINESS? I was extremely naive when I first started. Food is so unpredictable. On a hot, humid day, brownies come out one AT WHAT RANGE ARE THE CAKES PRICED? From $2.99-$3.49 for a hefty individually-wrapped bar. way; on a cold, dry day, they come out differently. Still, you have to figure out how to make them look and taste the same all the time. Then, if one ingredient isn’t delivered on ANY OTHER SNACKS ON THE HORIZON? time, you’re not making brownies at all that day. That can Now that I’ve cracked the bean code, Rule Breaker is be so frustrating! I’ve gotten more experienced, but it’s still planning a bunch of new flavors this spring. We’re also goa challenge. Luckily, it’s a challenge I love. ing to expand to other bean-based baked goods (say that five times fast!).
DO YOU STILL OPERATE FROM YOUR HOME KITCHEN?
DO THE CAKES CONTAIN PRESERVATIVES? IF NOT,
No. At this point, we bake thousands of brownies a day. We HOW DO THEY STAY FRESH? make them in a wonderful, woman-owned bakery that is Rule Breaker Snacks contain NO preservatives. I worked kosher, allergen-free, and smells delicious all the time! for more than a year to create a recipe that would stay chewy and delicious without them, and it was worth it.
Well Informed
Health Ed By Judy Lieber, CNC
Tackle Plaque
Keeping cholesterol at bay Cholesterol is a waxy, fat-like substance that’s found in all cells throughout the body. While your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods, too much of the bad kind (LDL) can wreak havoc and is potentially life-threatening.
2
1
True or false: Your body makes all the cholesterol it needs.
When there’s too much cholesterol in the blood, it can combine with other substances to form plaque, which sticks to the walls of the arteries. This buildup of plaque, which is known as atherosclerosis, can lead to:
Answer: True. Therefore, it’s not necessary for you to consume foods with cholesterol, unless other health benefits are derived through their consumption. Foods from animal sources, such as egg yolks, meat, and cheese contain cholesterol, as well as foods that contain fats.
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A. Weight gain B. Coronary artery disease C. Immune deficiencies D. Respiratory dysfunction Answer: B. Coronary artery disease (CAD) is the most common type of heart disease. It is the leading cause of death in the United States in both men and women. Over time, CAD can weaken the heart muscle and contribute to heart failure, which means that the heart can’t pump blood well to the rest of the body, and arrhythmias, which are changes in the normal beating rhythm of the heart.
True or false: Trans fat raises all cholesterol levels in the body.
Answer: False. They raise LDL cholesterol and lower HDL cholesterol. Saturated fat, as well, which is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods, raises LDL cholesterol level more than anything else in the diet.
4
How much is too much? LDL levels should be less than 100mg/dL 100 to 129 is acceptable for people with no health issues, but may be of concern for those with heart disease or heart disease risk factors 130 to 159 is borderline high 160 to 189 is high
• HDL (high-density lipoproteins) is considered “good” cholesterol, because it carries cholesterol from other parts of the body to the liver. The liver then removes the cholesterol from the body. • LDL (low-density lipoproteins) is considered “bad” cholesterol, because a high LDL level leads to a buildup of cholesterol in the arteries.
Which of these factors does not directly affect cholesterol levels? A. Age B. Weight
C. Height D. Heredity
Answer: C. While cholesterol levels tend to rise as a person gets older, high blood cholesterol runs in families, and being overweight or obese can raise the level, as well. Height does not have a direct effect on cholesterol levels. In order to ensure that your cholesterol levels are in the healthy range, make sure to have it measured in a blood test at least once every five years. If your level is higher than normal, you can lower it through making lifestyle changes, such as following a low cholesterol diet, weight management, and regular physical exercise. If your doctor allows, try nutritional supplementation before turning to drugs.
22 The Wellspring | February 2018
Well Informed
Dedicated to Health by Shiffy Friedman
10 QUESTIONS
FOR ZAHAVA LIST OF CHAZKEINU CHAZKEINU IN A NUTSHELL:
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Chazkeinu is a peer-led support organization for all Jewish women who struggle with mental health challenges and their female family members.
WHAT MOTIVATED YOU TO LAUNCH YOUR ORGANIZATION?
At 23, ten months after I got married, I gave birth to my first child while living in Eretz Yisrael. Soon after the birth, I experienced postpartum psychosis. Although I hadn’t had any mental illness before, within 10 days I went from hypomania to hypermania, to a full blown severe psychosis, exhibiting the most extreme symptoms. When my sister saw me in my manic state, she wanted to say to me, “Who are you and what did you do with Zahava?” I was suddenly doing things I normally wouldn’t do. A mentor I was very close to at the time came to speak with me, and she told me she’d experienced the same thing. With a lot of convincing, I saw a psychiatrist and then a therapist. After going through a whole smorgasbord of mental conditions and treatments, I ended up being diagnosed with bipolar disorder. Over the next 10 years, I had 7 psychotic episodes. Throughout this time, people were very into keeping things quiet, to try to protect me from those who would judge me, but because I was manic, it didn’t take too much for others to figure it out. We ended up coming back to America 5 years after my diagnosis, and I joined a 12-step program for overeaters. It was there that I discovered the power of peer support. As I was taking the journey regarding food, I realized how much more comfortable I was talking about it around others who were experiencing similar circumstances, and I thought how much I and other Jewish women would be able to benefit from this kind of group on the topic of peer support for struggling with mental illness. At that time, I would speak often with a wife of someone who has bipolar disorder, which also helped me realize how therapeutic these interactions are. I was able to normalize his illness for her, and hearing from me helped her understand her husband better. I ended up collaborating with two more women with mental health issues to launch Chazkeinu. Our first step was speaking to my husband’s rosh yeshivah, who said that we should get as many haskamos and as much support as possible. We spoke to Rabbi Dr. Twerski, Rabbi Goldwasser, Rabbi Kamenetsky, and many others familiar with the field. Everyone we consulted with only further emphasized how much the Jewish community needs an organization like this. The therapists are our biggest fans because they see what it does to their clients to get such incredible support from a source beyond the professional realm, for their clients to hear the words, “I know it’s hard,” versus “That must be hard.” On March 7, 2016, Chazkeinu was launched with our first phone meeting, which now takes place twice a week. Because I had the concept of phone meetings down pat from OA, it was a great start for me. And once we started with phone meetings, my mind was overflowing with ideas to help this community, such as a partner program for women going through similar situations together. Today, many other projects have been created and we continue to expand to provide support to our members.
24 The Wellspring | February 2018
2
WHAT IS YOUR CURRENT ROLE AT CHAZKEINU?
As the founder and president, I’m essentially involved in every aspect of the organization. Although I’ve learned to delegate, and I work with a team of incredible women, any program that’s started through Chazkeinu is something I’ve envisioned, or ideas from others, that I helped bring to reality. I oversee different programs, help develop them, and then delegate so I’m free to work on new projects. My favorite part of the work is the intake I do over the phone with new members. Because anonymity is very important to most people when they first start out, I ask very limited questions. Instead, I just reassure these women that they’re not alone. I tell them about the different programs we offer and which ones I think would work for them. Of course, I work under the guidance of both rabbinical and clinical advisors. We consult with Rabbi Yisrael Grossberg, the principal at Bnot Chaya high school, as well as Yocheved Rabinowitz, LCSW. One of my roles is running everything by them.
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WHAT IS ONE GREAT CHALLENGE YOU FACE IN RUNNING THE ORGANIZATION?
The inability to be able help everyone in all aspects is tough— whether it’s not having enough funds to support someone who can’t afford therapy, or not having enough time in my day, or seeing that some people aren’t ready for help. Since mental illness is so stigmatized, the heaviness of it is like a brick that pushes people down. They have a fear concerning shidduchim either for themselves or their children. As a result, a parent who is experiencing mental illness may choose not to explain the situation to the children for fear that someone will find out. In such cases, the children could think that it’s their fault or they won’t understand what’s going on with their parent, which may lead to issues at school. It’s a cycle that only reinforces the stigma. One of our members actually wrote a children’s book to address this challenge. What’s Going on With My Mother? was inspired by one of our meetings, where I said that it would be a dream to be able to read to our children about mental illness from a Torah perspective and it explains depression in a way that kids can get the awareness and understanding of what you mental illness in a straight forward and non threatening way . Kudos to Mosaic Press who was willing to take the leap and publish this important work.
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CAN YOU SHARE AN ANECDOTE THAT STANDS OUT IN YOUR MIND?
Last week, the speaker on our line was Rabbi Menachem Goldberger from Baltimore. Right before he gave his talk, he shared with us that he had experienced a stressful episode in his shul and he drew much chizuk from the knowledge that he’d be speaking on our support phone meeting to women who struggle so much and are still forging forward. Rabbi Ron Yitzchak Eisenman of Passaic spoke to over 70 women at one of our Shabbatons. When he addressed the idea that we were helping take away the stigma of mental illness, he said that Chazkeinu is not just an organization; he told us we are pioneers starting a movement that is bringing the world to a whole new place.
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CAN YOU SHARE A POSITIVE STORY THAT YOU’VE RECENTLY EXPERIENCED? Hearing our members open up gives us all great strength.
A member shared on the line that all her life she never felt that she was understood. She was never able to be herself. Through Chazkeinu, she feels that she finally came home. Unfortunately, many of our members don’t have even the family support they need. Our members range from as young as 15 up to women in their 80s, spanning the entire range of the Jewish spectrum. Although the founders are all frum, we’ve attracted unaffiliated Jews as well. One unaffiliated Jew felt so welcome and understood at our first Shabbaton that as a result, she’s been growing in her Yiddishkeit. She’s on her journey not only to connect to us through mental health but also to Yiddishkeit.
WHAT WAS THE MOST INTERESTING REQUEST YOU’VE EVER RECEIVED ON BEHALF OF AN INDIVIDUAL?
When I was very unwell, I had to do ECT treatment (see Dictionary on page 79). Because people know I’ve done it, I often get questions and requests for support from from those considering or in the midst of undergoing ECT and family members of those who will be undergoing the treatment. One family who reached out to me wanted to do something helpful for their family member, so they had a conference call and asked me to come on the line. I shared the do’s and don’ts after treatment, and they took it all in because they wanted to really be there for her. I found it amazing because they wanted to be properly prepared to help instead of just saying “Poor her.”
Shevat 5778 | The Wellspring 25
Well Informed
7
Dedicated to Health WHAT DO YOU WISH PEOPLE WOULD KNOW ABOUT MENTAL ILLNESS?
First, to those who are experiencing mental illness, I want to say this: If we see it as a sickness of the brain, just like someone who has low blood pressure, it only makes sense that we should get the help we need to heal. We have nothing to be ashamed of. As we discuss in our meetings, the first step in removing the world’s stigma toward mental illness is if we ourselves feel comfortable with it, which happens when we realize that we’re not defined by it. When women say I just want to be normal, I say we want to be better than normal. We don’t choose the challenges we get. Whatever Hashem gives us can make us our best selves. Our goal for our members is to remove our self-stigma, which brings to the ultimate long-term goal of removing the stigma in the world. The more we’re willing to accept ourselves, the more the world will accept us. Most people are amazed at how I speak of my illness so nonchalantly, but this is a direct result of the way I see it. Someone came on our line and said, “I want to say something I’ve never said aloud before. I have bipolar.” It’s a relief to have a place to talk about it so openly. I want all women struggling with mental illness to know that they’re not alone. They can try out any of our programs that they feel they could benefit from. We’re excited to make an impact on the Jewish mental health community. And for those who haven’t been affected by mental illness, I want them to know that people struggling with mental illness are not good people despite their illness, but because of their illness. For those who are looking into a shidduch with someone who has mental illness, or to hire someone for a job, take a second look beyond the label to see the real person there. We’re not our diagnosis. We are who we are, and illness is one part of the description. In order to help tackle mental health related issues for everyone in the community, one project we run, which is open to the entire Jewish community, is called "Empowered." Twice a week for two hours, we offer a rotation of licensed professionals who are available to answer non-emergency questions. For example, one caller with social anxiety can ask for a tip before attending a party. Another question can be from a principal of a high school who was suggested a teacher who has OCD. She wanted to know what kind of questions she could ask to find out if the teacher is stable. People can call in and ask, “I’m doing this and this therapy, does this sound right?” Or, “If I’m concerned about a certain issue about my therapist, how can I address it?”
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WHAT’S THE BEST PART OF YOUR WORK?
When I see I was able to use my own struggles to help so many people, I’m so much more confident and positive about them. One of the mantras we have at Chazkeinu, which is inspired by OA, is “Outreach as opposed to reaching out.” I see clearly how giving to others helps with recovery. If I'm having a hard day I can go out and see how I can be helpful as opposed to waiting for someone to come help me. Baruch Hashem, we’ve seen so much growth. Most women who come in are very quiet at first and don’t want to share. Over time, they become the ones to welcome others and share their experiences on the line. It’s amazing to observe the metamorphosis; how women are empowered to heal and get better as a result of peer support from literally all around the world, including South Africa, Europe, and Australia.
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HOW DO YOU MANAGE THE STRESS THAT COMES ALONG WITH YOUR TAXING WORK?
Because this work can be so emotionally taxing for me, especially after a phone conversation with someone who’s suffering so much, with the help of Rabbi Grossberg and Yocheved, I’ve learned to let go. Knowing that these women have made their first step toward healing is very relieving for me, as well as knowing that I’m doing everything I possibly can. I leave the rest to Hashem.
WHAT WAS THE BEST COMPLIMENT YOU’VE EVER RECEIVED? When women who are struggling with mental illness tell me that they feel we share a common bond, that all our differences fall by the wayside, I feel that I’ve enabled something huge to happen. After a recent Shabbaton, one woman said to me, “It was worth experiencing all the pain just so I could know there’s so much love in the world.” I want to thank you at The Wellspring for bringing this message to the public.
Zahava List can be contacted through The Wellspring.
26 The Wellspring | February 2018
Living Well
Ask the Nutritionist By Shani Taub, CDC
Too Much Fruit?
Q A
I consider myself a healthy eater. In general, my meals consist of balanced amounts of protein, vegetables, and some starch. However, while others struggle to curb their junk food intake, my weakness is with fruits. I would choose a fruit salad over a slice of cake anytime, but I’m wondering what role fruit consumption plays in the body and how mindful I must be of portion control with this food group. —Favors Fruit
Obviously, fruit is a significantly better food or snack choice than the slice of cake you mention, and I’m glad to hear that you’d choose fruit over cake anytime. That’s definitely a good start, since fruits
are not only naturally delicious, but they’re also high in fiber and other nutrients, as well, giving you the boost of energy you need, no matter the time of day. An apple, for example, contains 2.4 grams of dietary
28 The Wellspring | February 2018
fiber at only 52 calories. However, as with every food group, overconsumption is never recommended, for two primary reasons. Firstly, although fruits are highly nutritious, they’re also loaded with sugar. Natural sugar, yes, but sugar nevertheless. And while I believe that we should be getting at least the majority of our sugar intake from natural sources, too much of it is detrimental to our health. Since the average fruit contains about 20 grams of sugar, excessive fruit consumption leads to a sugar overload in the body. For a diabetic, especially, fruits can be poisonous. And if you’re eating too many fruits, you may be consuming more calories than you would if you’d be nibbling on a chocolate square. Although the calories are more nutrient-dense, of course, they may be way out of the range of your recommended daily intake. So while a person who overindulges in fruit may be healthier than the person who has a square of chocolate, being healthy and overweight isn’t healthy either. Speaking of weight gain from fruits, some fruits are especially liable to fat buildup. The first type of fruit that tops this category is dried fruits (see sidebar). Another fruit-related no-no is fruit shakes. These drinks are simply a condensed form of
calories. In one cup, you’re consuming more fruits that you’d typically eat during an entire day. So drink your water and eat your food. In general, especially if it’s hard for someone to be mindful with portion control, I also don’t recommend melon, which I see as a trigger food. When it’s cut up into appealing squares, it’s not that hard to eat a whole melon. The best fruit choice we’re left with is whole fruits. Apples are especially filling because the process of chewing, which is necessary when eating an apple, sends a message to the brain to start digesting the foods. It’s interesting to note that fruits that contain acid, such as grapefruits and pineapple, can help diminish cravings. For this reason, I tell my clients to eat a grapefruit when they’re craving chocolate. In addition to weight gain and other health detriments that eating too much fruit engenders, not being mindful of portion control may lead to mindless consumption of
Beware of Dried Fruit Rut
the
A full-sized fresh apricot is a great source of nutrition and is highly recommended as a fruit. However, its dried counterpart should be avoided for precisely the same reason as nuts: when that juicy apricot is dried, the nutrients are condensed and it becomes a nosh—one that you can’t stop nibbling on. Instead of eating one or two dried apricots and feeling satisfied, you chomp on half a bag, without realizing that you’ve just consumed more than a day’s allowance of fruits in one sitting.
other foods, as well. Healthy eating requires a constant state of mindfulness, of being aware of the precise kind and amount of nutrient sources that enter the body. The average amount of fruit I would advise you to have every day is two servings, one between breakfast and lunch, and one between lunch and supper. This translates into two whole fruits or the equivalent of two full cups of cut-up fruits. Because fruit intake is not unlimited, when people first start out on a weight loss program, I advise them to stay away from using fruit in their cooking or baking. Since they’re consuming only two fruits in total all day long, the wisest way to enjoy them is in their whole form. However, once weight loss has been achieved and the stomach size has decreased, enjoying fruit in various forms is an exciting way to make healthy eating sustainable and pleasant.
Throw a Party! Your Tu B’Shvat party can be a really beautiful feast. For a change, it’s the one time in the year when we have the opportunity to make a healthy party with natural produce (rather than donuts or latkes) as the centerpiece. Do keep in mind, though, that too much healthy isn’t healthy either. No one should eat a whole watermelon, ever. While your spread can surely be a feast for the eyes, don’t consume more than the equivalent of two whole fruits. Indulging, even in healthful foods, is not a Torah practice. Everything in small amounts is the way to go.
Please send your questions to the nutritionist to info@wellspringmagazine.com. Shani Taub, CDC, has been practicing as a certified nutritionist in Lakewood for almost a decade, meeting with clients in person and on the phone. She also owns the highly popular Shani Taub food line, which carries healthy, approved, premeasured foods and delicacies sold at supermarkets and restaurants.
Shevat 5778 | The Wellspring 29
Living Well
In Good Shape By Fraidy Friedman NASM-CPT
Healing the Horse
How to ease post-workout soreness You’ve just tackled an intense workout. You feel great, until you wake up the next morning and every muscle in your body is burning. You are experiencing delayed onset muscle soreness, also known as charley horse. As its name suggests, DOMS (delayed onset muscle soreness) is muscle soreness that you feel 24-72 hours following
physical activity. If you just started a new exercise regimen, or increased its intensity or volume, you might feel it as soon as 6 hours after your workout. Your body is responding to a new stimulus and has to better prepare your muscles to do that activity again.
What are the main causes of delayed onset muscle soreness? Exercise creates small tears in the muscles and surrounding connective tissues. As a result, it causes inflammation and swelling. It can take up to five days for a muscle to heal completely, depending on the intensity of the workout. For those who are working on hypertrophy-muscle gains, sore muscles are a reward after working out. As the body works to repair the tears, it builds muscle, which gets larger and stronger. Yet, there is
no evidence to support that you did not get a good workout if you don’t feel sore afterward.
30 The Wellspring | February 2018
Eccentric muscle contractions are more likely to cause delayed onset muscle soreness. The muscle lengthens as it contracts, as when you lower in a bicep curl. Eccentric muscle contractions place a greater load on your muscle compared to concentric contraction. In one of the first studies conducted on DOMS, subjects ran level or downhill on a treadmill. Afterward, the subjects’ perception
of soreness and swelling were measured. Results showed that only those who ran downhill reported soreness. Researchers concluded that running downhill causes more damage than level running, due to the eccentric muscle contractions. A common myth is that muscle soreness is caused by a buildup of lactic acid in the muscle. Lactic acid is a normal byproduct of muscle metabolism. During exercise, your body breaks down molecules to get the energy it requires. As a result, your cells become more acidic, which causes that burning sensation. It usually clears your system 30 minutes to 2 hours after working out. However, the inflammation can last for days. People constantly ask if pre- workout stretching helps prevent soreness, but unfortunately, it doesn’t. In an interesting study, subjects were
asked to stretch only one of their legs but perform leg exercises with both legs. Subjects reported afterward that both legs experienced equal amounts of soreness for at least 48 hours, proving that stretching cannot prevent DMOS. You should always get a proper warm up and cool-down as part of your exercise routine. Does a massage help alleviate those burning muscles? Some studies prove it does. In a 2005 study, all subjects lifted weights but only half of them received massages 30 minutes post exercise. The subjects who received massages reported 30% less soreness than subjects who were not massaged. Swelling in the muscle was also reduced in those who got the massage. However, there is great variability on how massages work on people; some find it ineffective.
SOLUTIONS: Here’s some good news for reducing delayed onset muscle soreness. New evidence has found that curcumin, found in the South Indian spice turmeric, which is known for its very potent antiinflammatory effects, can alleviate DMOS. A 2015 study reported, “Curcumin caused moderate to large reductions in pain” in men with very sore muscles. Omega-3 fish oil has also shown some potential to aid with recovery of exercise, due to
its anti-inflammatory effects. You should be able to work out when you are sore. Start with some light cardio followed by lifting and stretching. If the soreness interferes with your performance, you’d do better by taking a day off. Let your muscles rest, recover, and grow. Your body will eventually adapt, and DMOS should become less frequent as you exercise at the same intensity.
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.
Shevat 5778 | The Wellspring 31
Living Well
Cover Feature
32 The Wellspring | February 2018
FORBIDDEN FRUIT Elisheva Ibenbaum
WHILE FRUIT IS CONSIDERED A NUTRIENT-DENSE FOOD OF CHOICE, SUBSISTING EXCLUSIVELY ON THIS FOOD GROUP CAN BE HAZARDOUS TO YOUR HEALTH.
Shevat 5778 | The Wellspring 33
Living Well
Cover Feature
The variety of colors and shapes on your Tu B’Shvat platter may be a veritable feast for your eyes, but despite the many benefits fruits offer, they’re not healthy enough for you to become a fruitarian just yet. In fact, when an actor who was preparing to play Apple founder Steve Jobs followed a fruitarian diet in order to get into the role of the high-profile fruitarian, his stint didn’t go very well: it landed him in the hospital. Living on a fruit diet, especially for a long period of time, means a loss of many nutrients that are vital to our health, and the risk for malnourishment is extremely high. Although there’s a lack of research on the fruitarian diet, it’s obviously not ideal, especially with all of the other healthier diet options available to us today. Fruitarians live exclusively or mostly on fruit, typically in their raw form. Some fruitarians include nuts and seeds in their diets, but vegetables, grains, and all animal products are off limits. So can you get by, eating a nuts and berries diet? Well, adding nuts and seeds to an all-fruit diet is definitely better than strictly eating fruit alone, since nuts and seeds add much-needed protein and fat. However, a fruitarian diet concentrates so much on fruit that someone who follows this diet misses out on a huge amount of healthy foods and nutrients.
ar compared to the foods we more commonly think of as fruits, such as bananas, melons, and grapes. But even with the array of fruits to choose from, there is still much lacking in a fruitarian diet, including protein, fat, and many key vitamins and minerals. While living on an all-fruit diet is obviously not recommended, it may even be more hazardous to our health than we would think. As we mentioned earlier, the actor playing Steve Jobs found himself suffering with severe stomach pains, which were attributed to a problem with his pancreas. He reported, “I was doubled over in pain, and my pancreas levels were completely out of whack, which was completely terrifying.” Jobs, who was known to have followed an all-fruit diet, died from pancreatic cancer at only 56 years old.
WHILE LIVING ON AN ALLFRUIT DIET IS OBVIOUSLY NOT RECOMMENDED, IT MAY EVEN BE MORE HAZARDOUS TO OUR HEALTH THAN WE WOULD THINK.
Apparently, there is some variation as to exactly how much fruit fruitarians eat these days. Depending on the source, if you get 50 percent to 75 percent of your daily calories from fruit then you may be warranted to call yourself a fruitarian. Are fruitarians healthy? They clearly eat a lot of fruit, which does technically include foods we often think of as vegetables, such as tomatoes, cucumbers, peppers, and zucchini. Avocados are also considered fruit, so they’re okay for fruitarians too, and thankfully so because this is one of the few fruits that actually has significant fat content. One benefit of the many “vegetables” that are actually fruits is the fact that they’re all generally much lower in sug-
34 The Wellspring | February 2018
While the fruit diet plan and others are intended as a way to detox the body, many doctors and nutritionists are concerned about the impact an all-fruit diet may have on our health, especially if one of these diets is followed long term.
According to the United States Department of Agriculture, adults should have one and half to two cups of fruit per day. A “fruit” equates to an actual piece of fruit or something that is made from 100 percent pure fruit juice. A typical fruitarian certainly has significantly more than the suggested maximum of two cups of fruit per day. According to the Fruitarian Foundation (there’s a foundation for that too!), you should mainly eat exclusively fruit, but since you should not mix fruits, you must wait at least 90 minutes between consuming different varieties. You can also eat as much fresh fruit as you want (“until you feel satisfied”), but limited amounts of dried fruits, and you shouldn’t eat at all if you’re not hungry. Certain fruits are also recommended for certain times of the day, but the following are permitted anytime: • banana • lemon juice • avocado (only if fully ripe) • coconut • olives (chemical-free) • raw chestnuts, cashews, Brazil nuts, hazelnuts, almonds, and pine nuts.
While it’s true that fruits are high in antioxidants, especially vitamin C and beta-carotene, which are known to have powerfully positive health effects, the bad outweighs the good when it comes to a fruitarian diet. According to Melissa Moore, spokesperson for the Academy of Nutrition and Dietetics, when fruit is
INCREASED RISK FOR WEIGHT GAIN When you consume a fruitarian diet, you may lose weight, but it’s likely to come back when you stop following the diet, or you can even be more likely to gain weight when eating so much fruit. According to Laura Jeffers, a registered dietitian and outpatient nutrition manager at the Center for Human Nutrition at the Cleveland Clinic, “you might lose weight on the fruitarian diet, but I don’t consider this a true benefit. Any losses are likely to disappear if you abandon the diet, and your weight will creep back up.” A high consumption of fruits entails a high consumption of sugar, so it’s not surprising that weight gain is one of the major risks of a fruitarian diet.
LACK OF PROTEIN Protein, a vital nutrient, is formed from molecules made up of amino acids that are used to build virtually everything in the body from skin, hair and nails, to the hemoglobin in your blood. Protein is found in meat, fish, fowl, nuts, seeds, beans, and dairy products. Whole grains, such as brown rice, whole wheat, quinoa, and barley also contain protein. The only solid protein sources allowed on most fruitarian diets are certain nuts and seeds, in small amounts. Consuming an all-fruit or almost allfruit diet makes it very easy to fall short on daily protein needs, resulting in protein deficiency.
ZERO GOOD FATS Another major concern of an all-fruit diet is the lack of good fats, especially omega-3 essential fatty acids. The consumption of essential fatty acids and other good fats is vital to many bodily functions, including maintaining proper hormone levels and brain functions. A fruitarian diet allows only a few sources of good fats, and in minimal amounts. Some of the best sources of omega-3 fatty acids are wild-caught
the only food consumed, you miss out on a lot of essential nutrients. This is nothing to take lightly since nutrient deficiencies increase the possibility for all kinds of minor to major health problems. So before you consider following this plan, here are the six main health hazards of following a fruitarian diet:
salmon and sardines, which are obviously not allowed on an all-fruit diet.
NUTRIENT DEFICIENCIES The all-fruit diet contributes to a lack of vitamins and minerals, such as calcium, iron, zinc, vitamin D, and all of the B vitamins. These are many significant nutrients that are absolutely necessary to the healthy functioning of our bodies on a daily basis. Low levels of vitamin D, for example, have been associated with obesity, breast cancer, colon cancer, prostate cancer, depression, and high blood pressure.
DANGEROUS INSULIN LEVELS AND DIABETES Guess what all fruits have in common? Sugar content. The majority of fruits are naturally high in sugar, whereas only a few, such as avocados and berries, have a low sugar content. Although these are natural sugars, if you’re a diabetic, pre-diabetic, or struggle with blood sugar balance, then you know that when it comes to sugar in any and all forms, you have to be careful about your intake in order to maintain a healthy pancreas and optimal insulin levels. It’s natural for the pancreas to secrete insulin when you consume carbohydrate sources like fruit. A diet consisting only or mainly of fruit causes the pancreas to be overworked. Thus, if you’re a diabetic or even a pre-diabetic, a fruitarian diet can be dangerous to your health.
INCREASED LIKELIHOOD OF CAVITIES Due to the naturally high sugar content of fruits, a fruitarian diet has been linked to a higher likelihood of tooth decay and cavities. Not only are fruits typically loaded with sugar, but a lot of fruits are also acidic, which can lead to erosion of tooth enamel. The sugar and acid content of fruits can be a lethal combination when it comes to tooth health for fruitarians.
Shevat 5778 | The Wellspring 35
Living Well
Cover Feature
TOO MUCH OF A GOOD THING
EVEN IF YOU’RE NOT A FRUITARIAN JUST YET, YOU MAY BE CONSUMING TOO MUCH FRUIT. HERE ARE FIVE SIGNS THAT YOU’RE GIVING YOUR BODY AN EXCESS OF THIS FOOD GROUP: 1. YOU’RE FREQUENTLY BLOATED Because it’s rich in fructose, fruit is a classic trigger for bloating. Unfortunately, many of us are not well equipped to digest and absorb large amounts of fructose. Researchers believe up to 40 percent of people suffer from a condition called fructose malabsorption, in which fructose is inefficiently absorbed across the small intestine. So instead of nourishing us, sometimes fruit sits in the gut and ferments with the help of bacteria. And the result of those bacteria feasting on fructose is a lot of gas and bloating that makes us feel pretty uncomfortable. Glucose (also present in fruit) does help facilitate absorption of fructose, which many use as an argument to suggest fruit is fine and only refined fructose is an issue. But, that’s only true to a certain extent. Most fruits have been bred to be larger and contain more fructose than their great-grand parents, so you can understand how the human body might not have the skills to handle it. If hefty portions of fruit leave your tummy in knots, chances are you have some level of fructose malabsorption, and you probably should lay off the fruit. Indeed, a 2007 study in the World Journal of Gastroenterology reports, “The most important carbohydrates that routinely cause clinical abdominal complaints are lactose, fructose, and the sugar alcohol sorbitol. Lactose has long been recognized as one of the most important nutrients, and fructose and sorbitol have become increasingly important following recommendations to increase fruit and vegetable consumption.”
2. YOU HAVE DIARRHEA OR IBS Along with the fructose absorption issues, which commonly lead to diarrhea, fruit may mess up your digestion in another way. Hashem designed fruits to carry seeds so they will have the ability to make a new plant, and thus are not intended to be fully digested but instead to survive transit and get “deposited” in a new location to grow a new fruit tree/plant. Many fruits (like apples) are also rich in pectin, a type of fiber that people with IBS may have trouble fully break-
36 The Wellspring | February 2018
ing down. If you have IBS, it’s possible that an apple a day will not keep the doctor away.
3. YOU CAN’T LOSE WEIGHT You may have switched to a real food diet and cut out soda, candy, and processed foods, but there’s one problem: you’re still not losing weight. If you’re still battling the scale after adopting healthier habits, you might consider looking at your fruit intake. While fruit is a healthier alternative to many desserts and junk foods, if it is a staple item at every meal and snack, you may simply be eating too many carbohydrates to allow your body to lose weight. In brief, any time we eat carbohydrates, our blood sugar goes up. That triggers our body to release insulin to lower the blood sugar. It does that by converting it to fat for storage. It’s unfair to single out fruit, but if you’ve already overhauled your diet, this could be the stone left unturned. We’re quick to blame bread and sweets for our weight gains, but when you consider that a banana packs the same number of carbs as two slices of bread, and more than some candy bars, you might adopt a different perspective.
4. YOU ALWAYS CRAVE SUGAR Not only does eating fruit spike your blood sugar, as explained above, it also fails to sustain it for very long. If you have fruit by itself as a snack, you might notice that you’re satisfied for 30 minutes or so, but soon after your tummy starts growling. That’s because fruit doesn’t come packaged with much protein or fat to keep us satiated. Fruit’s fiber content does help, but it’s not enough to prevent a crash in blood sugar after eating it. What happens when our blood sugar tanks? We get hungry and have cravings for foods that will raise the blood sugar quickly; anything sweet or starchy. Aside from the blood sugar-hunger connection, the fructose in fruits has another seldom-discussed effect. Fructose does not trigger the release of leptin, a hormone that signals satiety, but instead triggers the release of
ghrelin, a hunger-stimulating hormone. No wonder eating fruit makes you want to eat more fruit. So, do your body a favor and eat that apple with some peanut butter, those blueberries with some full-fat Greek yogurt (or homemade, unsweetened whipped cream!), and that peach with a handful of almonds. The fat and protein from these additions will help dampen the effects of fructose, and you’ll be surprised what a difference it makes. This sort of food combining is especially helpful at breakfast.
5. YOU LOVE SMOOTHIES AND JUICE Yes, your green juice is better than most drinks, but if it contains fruit, it’s likely packed with sugar. When fruit is juiced and you remove the fiber, the remaining sugar is absorbed quite rapidly into your bloodstream, leading to what we described in #3 and #4. A 12 oz cup of fruit juice, even freshly squeezed organic OJ, has the same amount of sugar as a can of soda. Now the classic rebuttal is to just make a smoothie, but while this is a better option, it’s not ideal. Even when you chew fruit very well, it’s still not broken down as finely as when your Vitamix gets to work.
By mechanically breaking up the cellular structure of fiber, our body has more immediate access to the sugars contained in the smoothie. So even though you didn’t take out the fiber, as you would when juicing, you did impact the rate at which your body will absorb the sugar in your smoothie. And not in a good way. Plus, when fruit is in a liquid form, we can eat a whole lot more of it. A 4 oz glass of juice has the sugar content of 1 apple, but that sure doesn’t feel like a full serving! You might stop at 1 or 2 apples if you’re munching on them fresh, but 2-apples worth of juice is just a few gulps. If you believe you should join Smoothie-aholics Anonymous and can’t go without your fix, you might try making your smoothie with a reasonable portion of low-sugar fruits, like berries, and combine it with nuts, coconut milk, and chia seeds to lessen the impact on your blood sugar. If green juice is your thing, juice only non-starchy vegetables. So, what’s a reasonable amount of fruit to eat in a day? In general, unless you’re following a very low carbohydrate diet, two portions of fruit daily, preferably in its fresh and whole form, is the way to go.
5 MOST POPULAR FRUITS IN AMERICA • Berries sales: $3.020 billion • Apples sales: $2.442 billion • Bananas sales: $2.183 billion • Grapes sales: $2.135 billion • Citrus sales: $2.133 billion
Shevat 5778 | The Wellspring 37
New Year. New You.
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CHOLOV YISROEL
ISSUE 25 FEBRUARY 2018 SHEVAT 5778
Feast of Fruit
How to enjoy them all year long
THYME FOR DINNER BRAISED CHICKEN IN DATE SAUCE
Eat Well
Recipes
Dear Cooks, You’re probably reading this after you’ve already enjoyed your Tu B’Shvat feast, but that didn’t deter us from bringing you fruit-focused recipes in this issue. After all, a food group so nutrient-dense deserves our attention at least once a year. All year long, some rather nonnutritious foods get to steal the limelight in Jewish kitchens, be it fried foods, heavy cheeses, or even too much honey. We’re glad to give fruits the center stage for a change. Come to think of it, vegetables should get their chance too. Here at Seasoned, though, I think they don’t feel slighted in the least. Veggies get to have their fair share of TLC in almost every issue because… they simply deserve it. Have fun experimenting with the following fruit-focused recipes, but do keep in mind that since they have a higher sugar content than their seed-bearing veggie cousins, enjoying them in moderation is key. Have fun in the kitchen, Esther
Shevat 5778 | The Wellspring 41
For those with higher standards.â„
Four H o From urs Field to Pee led.
Sourced from Spain, where the warm sunny days and cool, refreshing nights produce a firm, deeply purple treat. Each beet is picked, blanched, peeled, and cooked fresh from the field in less than four hours, to ensure a naturally sweet taste with no earthy flavor.
The beet is on!
Eat Well
Recipes, Styling & Photography By Yossi & Malky Levine
Chewy Nutty Date Bars When it comes to mains and sides, the options for healthy dishes are plentiful. A good, wholesome snack like this one, though, is hard to find. Which is why we keep making it around here! 2 cups roughly-chopped pecans 1 cup roughly-chopped walnuts 1 cup roughly-chopped almonds 1 cup oats
15 Medjool dates finely chopped 2 egg whites 1 tsp cinnamon
Preheat the oven to 350 degrees. In a large bowl, mix together all of the ingredients. Line a 9x13 pan with parchment paper and spray with cooking spray. Press the nut mixture into the bottom of the pan. Bake for 20 minutes. Allow the bars to cool for 5 minutes, and then pull on the wax paper to remove them from the pan. Use a pizza cutter to slice the bars into rectangles of your desired size.
Shevat 5778 | The Wellspring 43
For those with higher standards.℠
Perfe Roast ctly ed Perfec & Blend tly ed
The perfect picture of childhood — carefree, innocent, and the freedom to dream. Bathe two soft slices of bread in a creamy delight, wrap yourself in the warm cocoon of natural, nutty goodness, and enjoy a perfectly blended trip down memory lane — no stir necessary.
Eat Well
Recipes
Cinnamon-infused Cherry Sorbet Who says you can’t enjoy your favorite dessert in a healthy version? This sorbet is refreshing and easy to make, and has a beautiful color to boot! The hint of cinnamon does wonders to the flavor. 2 cups frozen cherries 2 green apples, peeled and cubed ½ cup almond milk
¼ cup sweet red wine 4 Tbsp agave (or sweetener to taste) dash of cinnamon
Add all ingredients to a blender and pulse until smooth. Freeze for 2 hours and blend again. If you want to get the real sorbet texture, repeat the freeze-and-blend step again.
Shevat 5778 | The Wellspring 45
The New Look of
Eat Well
Recipes
Homemade StrawberryMango Fruit Roll-up This easy homemade version makes buying store-bought fruit leather totally unnecessary. Bursting with fruity flavors, it’s perfect for lunch boxes, after-school snacks, and makes a fun family activity. Feel free to try it with any fruit variation and combination. 3 mangos, peeled and cubed 16 oz fresh strawberries, cubed 3 tsp xylitol Preheat oven to 200˚ F. Add mango cubes to a blender and pulse until fully puréed. Line 2 cookie sheets with silicone mats (recommended) or parchment paper. Randomly pour mango purée on the sheets; no need for regular shapes. Add strawberries to the blender and purée it. Start by adding 1 tsp xylitol, and adjust it to your taste. Pour the strawberry purée into the empty spaces on the sheets. Use a spatula to smooth the purée and fill any spaces—it should be about 1/8 of an inch thick. Place sheet in the oven and bake for 6-8 hours. Check after 6 hours. It may feel a bit sticky to the touch, but your finger should not make an indentation. Allow to cool and then peel of the mat/parchment paper.
Shevat 5778 | The Wellspring 47
T HE OFFICIAL WINES OF
Tu B Shvat
Eat Well
Recipes and Styling by Shiffy Friedman, Photography by Minky Fischer
Thyme for Dinner Because we like to enjoy each food group on its own, I seldom use fruits in cooking. However, in honor of Tu B’Shvat, I share an exception with you. The fruit ingredient in this recipe—Medjool dates—lends an incredible honey-like flavor to the chicken. Give this a try and you’ll be surprised that the thick, syrupy consistency of the sweet sauce was achieved not only without sugar, but also without the addition of any sweetener. If the array of Mediterranean spices in this recipe scares you off, try it with smaller amounts of each. Eventually, as you acquire the taste buds for these rich flavors, you’ll probably want to increase the pungency, perhaps sprinkling even more than the recipe calls for. Take it from this Hungarian chef: this piquant blend is a winner.
Shevat 5778 | The Wellspring 49
how are great lineages made?
Eat Well
Recipes
real Good
Braised Chicken in Date Sauce real quick real Food
Total prep time: 1 hour (includes cooking) Yield: 4 servings
2 large onions, sliced 2 Tbsp extra-virgin olive oil 4 chicken bottoms salt and black pepper, for sprinkling 2 cups chicken soup or water 1 tsp paprika
1 tsp ginger 1 tsp cumin 1 tsp turmeric, optional 6 dates, pitted and halved (the chewier the better) cilantro leaves, for garnish
In a large saucepan, heat the olive oil and add the sliced onions. SautĂŠ for about 10 minutes, until golden. Season chicken bottoms with salt and pepper and arrange evenly over onions. After about 6 minutes, when the bottom of the chicken has browned, turn the chicken over so the tops are facing the heat. Allow to brown for another 6 minutes before adding spices and chicken soup or water, and bring to a boil. Reduce to a rapid simmer and cook, covered, for about 30 minutes, or until chicken is tender. Stir in halved dates and cook for another 5-10 minutes. Serve over a bed of brown rice. If you find brown rice to be bland, this is your perfect opportunity to get a flavorful serving of this nutritious whole grain, which will soak up the pungency of the sauce. Garnish with cilantro leaves.
Shevat 5778 | The Wellspring 51
Eat Well
Nutrition Facts in a Shell By Devorah Isaacson
Here’s the place to check out nutrition labels for the nutrient-dense produce that come in their natural peels-- just so you know what wholesome goodness you’re feeding your family and yourself!
THIS MONTH:
MEDJOOL DATES
Principle
Nutrition Value
Percentage of RDA
Energy
277 Kcal
14%
Carbohydrates
74.97 g
58%
Protein
1.81 g
3%
Total Fat
0.15 g
<1%
Cholesterol
0 mg
0%
Dietary Fiber
6.7 g
18%
Folates
15 µg
4%
Niacin
1.610 mg
10%
Pantothetic Acid
0.805 mg
16%
Pyridoxine
0.249 mg
19%
Riboflavin
0.060 mg
4.5%
Thiamin
0.050 mg
4%
Vitamin A
149 IU
5%
Vitamin C
0 mg
0%
Vitamin K
2..7 µg
2%
Sodium
1 mg
0%
Potassium
696 mg
16%
Calcium
64 mg
6.5%
Copper
0.362 mg
40%
Iron
0.90 mg
11%
Magnesium
54 mg
13%
Manganese
0.296 mg
13%
Phosphorus
62 mg
9%
Zinc
0.44 mg
4%
Vitamins
Electrolytes
Minerals
52 The Wellspring | February 2018
While dates have been getting a bad rap due to their sugar concentration, let us not forget about the nutritious benefits they contain. One Medjool date contains 66 calories, 15.95 grams of sugar, and 0 trans fat. Since dates are naturally rich in carbohydrates (17.99 milligrams in a single date), they are an excellent source of energy. Medjool dates are also loaded with many vitamins and minerals. When eaten in proper quantities, which is quite a small amount—only half a cup, they provide numerous health benefits.
Medjool dates are a wise choice when it comes to maintaining healthy cholesterol levels. Eating them increases both your insoluble and soluble fiber intake, which in turn can significantly lower cholesterol naturally. This particularly applies to LDL (“bad”) cholesterol, which is a major contributing factor to heart attacks, heart disease, and stroke. When there is too much cholesterol circulating in the blood, it can create sticky deposits, called plaque, along the artery walls that can eventually narrow or block the flow of blood to the brain, heart and other organs. Blood cells that get caught on the plaque form clots, which can break loose and completely block blood flow through an artery, causing heart attack or stroke. If you suffer from high cholesterol, experts recommend a diet that includes high-fiber foods such as dates. If you’re reading a list of top foods for constipation relief, you won’t be surprised to see dates on the list. The high fiber content of Medjool dates make them a smart choice when it comes to keeping your system clear. If there is no pain or bleeding, in most cases constipation is just a sign that your diet needs more fiber. The average adult needs around 25 to 30 grams of fiber per day to prevent constipation, which is much less than most people typically consume on a daily basis. Dates have high levels of soluble fiber, which keep bowel movements regular by adding bulk to stool and helping it move faster through the intestines. Next time you’re looking for a natural constipation relief, try having a few Medjools.
If nature had an actual candy store, Medjool dates would be front and center. When you eat a Medjool date, it’s hard to believe that it really is a piece of fruit because it has such candy-like quality to it. As long as you don’t overdo it, there is no guilt associated with these caramel-like gems. Research has shown that there is a direct link between increased sugar consumption in food and increased diabetes rates. A delicious fruit, like a Medjool date, provides a truly satisfying alternative to eating a candy bar or brownie loaded with refined sugar. Medjool dates can give your heart a healthy boost. A study published in the Journal of Agricultural and Food Chemistry found Medjool dates are high in antioxidative properties in vitro. Ten healthy subjects consumed 100 grams daily of either Medjool or Halawi dates for four weeks. According to the study, the consumption of Medjool dates reduced blood triglyceride levels by 8 percent among the participants. Need a new go-to for your pre-workout snack or a healthy post-workout option? Try Medjool dates. Dates are higher in sugar than many other fruits, but these are natural sugars like fructose, glucose, and sucrose that are easily processed and utilized by the body for energy. Medjool dates are sold with the pit inside, because the fruit is too soft to put in a mechanical pitter. Simply make a small, lengthwise slice into the date with a knife, pull out the pit and that’s it—you have a delicious Medjool date ready for consumption (after checking).
In Your Plate
The sticky texture of Medjool dates makes them excellent for binding ingredients, whether you’re making a granola bar or a tart crust. Need a kick of natural sweetness in your next smoothie or energy drink? Forget the agave nectar and toss a couple of Medjool dates into the mix. Medjool dates can also make a delicious appetizer or snack when stuffed with various ingredients like goat cheese. Since Medjool dates do not need to be refrigerated, they make a perfect tasty and healthy addition to a gift basket alongside some nuts, dark chocolate, and other dried fruit.
Fun in the Kitchen!
Date Paste When Medjool dates are made into a paste, they become an awesome, nutrient-dense sugar substitute. Date paste can be used oneto-one in most recipes, unlike stevia, and it adds bulk for baking. • Soak Medjool dates in hot water until soft. If the water reaches room temperature and the dates aren’t soft enough, soak in hot water again. • Reserve the soaking liquid, as it’s integral to making a good paste. • Add the soaked dates to your food processor, along with one tablespoon of the soaking liquid. Blend until smooth. Add more water as needed to create a thick rich paste—it should be the consistency of peanut butter. Use the paste in your favorite cookie or cake recipe to cut out refined sugar and boost the nutrients. You can also use date paste to sweeten your favorite muffins and pies.
Shevat 5778 | The Wellspring 53
Living Well
Health Profile By Esther Steinmetz
SHAYA L.
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: 32 Location: Staten Island Weight: 230 lbs. Height: 5’11” Your current BMI is 32, which is considered moderately obese. A healthy BMI for a male of your height (18.5 to 25) would be between 150 and 186 lb.
Marital Status: Married – my wife is filling out this profile! Kids: 4 Of course! In our practice, we see how much wives do to help their husbands control their weight. Take advantage of it. She’ll probably even fill out your food log. Occupation: Salesman Favorite health food: Hot peppers Favorite junk food: Chocolate ice cream
Did you try the new Fit ‘N Free mini ice cream cups? That’s a great replacement. Favorite exercise: Weight lifting
Great! Weight lifting builds muscle, which speeds up your metabolism and helps burn fat faster. Just make sure to balance it out with some cardio too. Favorite nutritious dish: Squash kugel with pieces of pastrami. My wife Rivky’s recipe: Peel and grate 4 large zucchini. Mix with 2 eggs, spices, sautéed onions, and pastrami strips and pour into a greased aluminum pan. Bake uncovered at 375 for one hour.
Can you swap one egg for egg whites and sauté in Pam versus oil?
My usual bedtime: 1:00 a.m.
My usual wake-up time: 5:30 a.m.
That’s very little sleep. More sleep will speed up your metabolism and help your body break everything down efficiently. In addition, you’ll enjoy a better mental state, and you’ll be better able to make good food and other decisions.
54 The Wellspring | February 2018
My biggest meal on a usual day: Supper, which is when I crash after being on the go all day long.
The soups I usually make: My wife is the chef around here. She’s very creative and is always coming up with different vegetable combinations. Potato cauliflower is my favorite.
My usual dinner menu: I like a good piece of chicken or meat, but the starchy sides are my favorites. Lots of refills there. My weight loss saga: I’ve never really tried to lose weight, especially because I leave the house in the early morning and don’t take along food with me. But now the excess weight is becoming uncomfortable.
Aside from feeling uncomfortable, you are at risk for weight-related health issues too.
Greatest weight loss challenge: Eating right even while I’m out of the house for so many hours.
We have many clients who travel and are out all day. There are lots of portable ideas to take along. Planning and preparing your meals the night before is a great first step, especially when you’re starting out on a weight loss plan.
The time of year when I find it hardest to watch my weight: No particular time.
The extent I’ve gone to implement a healthy lifestyle in my home: My wife is really trying. She often repeats stuff she reads in this magazine and she tries giving our kids a good education about this topic.
What I do in my downtime: Play on my guitar. It’s great that you have fun things to do that are not focused on food. Enjoy your guitar when you detect emotion-based hunger.
One place I would love to visit: The French Alps.
My weight/lifestyle goals: To be in a healthy weight range.
How I would treat myself if I get there: Invest in a good grill for summertime barbecues.
You can start with getting an indoor one to make healthy food even in the winter!
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.
Shevat 5778 | The Wellspring 55
Living Well
At the Dietitian By Tamar Feldman, RDN, CDE
PCOS: BUSTING THE MYTHS FROM THE FILES OF THE GUT DIETITIAN In my practice, it seems every week I meet a client who has been told by her gynecologist or endocrinologist that she has PCOS. PCOS, or Polycystic Ovarian Syndrome, is a group of symptoms resulting from a hormonal imbalance and is the number one cause of infertility in the U.S. An estimated 5 to 10 percent of women of childbearing age have PCOS, and as with most chronic diseases and conditions, the prevalence of PCOS is increasing around the world. Most of the women who come to me with this condition have been told by their doctor that they need to take a hormonal treatment and/or metformin (a diabetes medication) in order to control the symptoms of their PCOS. Unfortu-
nately, both of these “solutions” are only Band-Aids that mask the symptoms without addressing the root cause. The common symptoms of PCOS are: high androgen (male hormone) levels, facial hair and acne, ovarian cysts, irregular or absent cycles, and difficulty losing weight. It is important to note that not all individuals will present with all of the above symptoms, as some will have ovulatory dysfunction but will not present with cysts, and vice versa. While the underlying cause of PCOS is not fully clear, insulin resistance and abdominal obesity are clearly associated with the condition, with excess body fat believed to be a cause for the increase in male hormone levels and the domino effect on other hormone levels.
COMMON MYTHS REGARDING PCOS: Myth # 1: Women with PCOS cannot lose weight. Fact: Individuals with PCOS will definitely have a harder time losing weight, but after counseling hundreds of women with the condition, I can attest that weight loss is possible. Case in point: *Sari, a young mother who developed PCOS after the birth of her second child and in her words: “could not lose weight for the life of her,” was finally successful once I taught her how to control her carbohydrate gram intake per meal, choose low glycemic options, and add resistance training and interval training into her exercise regimen. Within 6 months, she had lost 25 pounds, and she conceived her 3rd child naturally. Occasionally, using Metformin in PCOS cases can improve the rate of weight loss, and clients are often able to stop the drug once their healthy weight goal is reached and their condition is under control. I also always look closely at thyroid blood markers and cortisol/stress levels in all PCOS cases, as thyroid and adrenal dysfunction are linked to the condition as well. Myth #2: PCOS is irreversible. Fact: I consider this to be the most “bustable” of all the myths about PCOS. I’ve had many women balance testosterone levels, lose body fat, resolve acne and facial hair growth, and regulate their cycles through a mixture of diet, supplements, and lifestyle changes, including stress reduction and better sleep. Sari continued to work with me throughout her 3rd preg-
56 The Wellspring | February 2018
nancy, seeking to learn how to eat properly to prevent gestational diabetes (increased risk for women with PCOS) as well as to prevent a large baby and difficult labor, which she had experienced in the past. With my coaching, she gained only 20 pounds the entire pregnancy instead of her usual 45, had a full term healthy baby weighing 7 lb. 3 oz., and lost all of the weight by her 8 week follow up weigh-in with me. While this was wonderful in and of itself, what struck me as the most extraordinary outcome in this case was that Sari’s supposedly “irreversible” PCOS never came back. She had learned lifestyle approaches to healthy eating, exercise, and weight management, and as of the writing of this article two years after the birth of her baby, was completely free of any PCOS symptoms. Myth #3: Women with PCOS must take metformin. Fact: While metformin is sometimes indicated, I have seen cases where driven and motivated women were successful losing weight and controlling or eliminating their condition through diet and exercise, without any medication. In situations where women cannot tolerate the side effects of metformin or are not agreeable to take a pharmaceutical approach, I often recommend supplements that can be helpful in conjunction with diet and exercise. As always, remember to use supplements with the support of a trusted provider, such as a functional medicine nutritionist who knows you and your life story, and who can do regular testing to be sure that the effects of these supplements are getting the results you want.
HELPFUL SUPPLEMENTS FOR PCOS: • Myo-inositol and d-chiro-inositol to lower testosterone and balance insulin • Cinnamon and chromium for blood sugar regulation • Magnesium Glycinate—plays a very important role in improving the functions of insulin, leptin, and thyroid hormones, and is essential in the production of estrogens and progesterone • Zinc—integral for healthy ovarian follicle development Light Chocolate Mousse Low carb and sugar free, this dessert is ideal for diabetics or individuals with PCOS. 7 oz sugar-free chocolate chips 1 cup cocoa powder 2 - 6 oz plain non-dairy yogurt (soy/coconut/almond based) ¼ cup soy/almond/coconut non-dairy milk 1 tsp vanilla extract 8 egg whites 15 packets of Truvia® Melt the chocolate in a double boiler or microwave. In a separate bowl, combine nondairy yogurt, vanilla, cocoa, and non-dairy milk. Microwave for a minute or heat over a double boiler. Add in melted chocolate and mix well. With an electric mixer, beat egg whites until stiff peaks form. Add Truvia®. Slowly add chocolate-yogurt mixture to beaten egg whites, folding to combine. Refrigerate in individual cups or ramekins. Optional: freeze and remove from freezer 20 min before eating for a thicker texture. Makes 11 servings. Calories/serving: 150.
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
Shevat 5778 | The Wellspring 57
Living Well
Monthly Dose By Yaakov Goodman
MUSHROOMS FOR MEDICINE
A LOOK AT THE HEALING PROPERTIES OF THESE FUNGI
To many, mushrooms are just a staple on the supermarket shelf, bland tasting and offering very little nutrition. Nothing, however, could be further from the truth. Neither a fruit nor a vegetable, the mushroom is a fungus. The exact number of various fungi and mushroom species are unknown, but most researchers believe it runs in to the
thritis, medicinal mushrooms may hold promising answers. In addition to the disease-fighting capabilities these mushrooms contain, they also carry a wealth of health-promoting abilities, such as strengthening the immune system, boosting energy levels, and an amazing ability to detox the body. In this article we will take a look at some of the most extensively-studied
millions. Although the common supermarket mushrooms may not have much to offer medicinally, many species are a powerful medicinal force. In fact, medicinal mushrooms, such as reishi, maitake, cordyceps, shiitake, and turkey tail have been used for many healing purposes for centuries. For conditions such as kidney disease, cancer, diabetes and ar-
medicinal mushrooms.
58 The Wellspring | February 2018
Reishi mushrooms Reishi mushrooms have been used for medicinal purposes for at least 2,000 years. These mushrooms were known to the ancients as “the mushroom of immortality,” and for good reason. They had the reputation of promoting health and longevity, boosting
the immune system, and reducing the risk of life-shortening conditions such as cardiovascular disease and cancer. Science has finally validated this traditional wisdom. Originally, reishi mushrooms were rare and expensive, however, advances in cultivation techniques have made these medicinal mushrooms more readily available, leading to an explosion of research on their properties and components. Studies have shown that reishi mushrooms can contribute to longer life spans by assisting in managing some of today’s most troubling age-related conditions, including autoimmune diseases, neurodegenerative disorders, diabetes, liver disease, cancer, and more. How does this simple mushroom have such wide-ranging health effects? There is no one single cause to the diseases that can accompany aging; numerous factors contribute to these conditions. Thus, combatting them requires a multi-targeted approach. That’s exactly what makes reishi mushrooms so powerful. The mushroom itself contains hundreds of biologically active molecules—all of which work together to provide broad-reaching health benefits. Researchers have identified three specific compounds that are essential to the reishi’s powerful antioxidant and anti-aging effects: 1. Polysaccharides have anticancer effects based on their ability to prevent abnormal blood vessel formation and to boost immune system function. 2. Triterpenes protect the liver, lower blood pressure and cholesterol, prevent platelet clumping that leads to heart attack and stroke, fight allergic
self, when reishi was given alongside radiation and/or chemotherapy, patients were 50 percent more likely to respond positively compared to those given chemo/radiation alone. The results in cancer patients receiving reishi showed the expected increases in immune cells known to enhance tumor response and stimulate host immunity. There is an abundance of data on ways that reishi extracts boost immune surveillance and enhance detection and elimination of emerging cancer cells from the body. In late 2012, several new studies revealed that these mushrooms have substantially more advanced, sophisticated, and effective mechanisms than had been previously suspected. Cancer cells evade immune system surveillance by “hiding” their abnormal surface markers. These types of molecular changes not only permit primary cancer to arise, but also contribute to relapses of cancer following chemotherapy. Reishi extracts force cancer cells to reveal their telltale markers, flagging them for destruction by immune killer cells. At the same time, reishi extracts induce the production of specific molecules that the immune system needs to complete the killing process. Ultimately, reishi extracts enhance the killing of cancer cells by normal immune killer cells and reduce the amount of chemotherapy drugs required to finish the job. In addition to their impressive immune-surveillance-boosting properties, reishi extracts have numerous other ways of attacking cancer as well
as reducing the size and growth rates of tumors, both in animals and in human clinical trials. The most dramatic impact has been shown in colorectal cancer, which is the second leading cause of cancer death among cancers that affect both men and women. Clinical studies show that reishi extracts suppress the development of adenomas, which are pre-malignant masses found in the large intestine. Cordyceps Cordyceps sinensis is considered one of the most valuable medicinal fungi in China. The fungi live on, and ultimately kill, caterpillars of the ghost moth and other insects, replacing the dead caterpillar’s tissues with their own fungal structures. Formerly collected only in the wild at great expense, cultured, fermented versions are now available that have equal potency. Cordyceps has historically been used in traditional Chinese medicine, among other purposes, for its metabolic and energy-producing effects. Studies show that cordyceps extract increases available energy in muscle and other tissues by boosting levels of ATP, the tiny “batteries” that our bodies use to store and move energy. Subjects given cordyceps supplements, for example, demonstrated a 28.4 percent increase in energy levels. Cordyceps is especially effective at raising energy levels under conditions of stress that produce fatigue. For example, in animals with iron deficiency anemia, a common cause of fatigue in humans, cordyceps boosted both
IN ADDITION TO THE DISEASE FIGHTING CAPABILITIES THESE MUSHROOMS HOLD, THEY ALSO CARRY A WEALTH OF HEALTH-PROMOTING ABILITIES, SUCH AS STRENGTHENING THE IMMUNE SYSTEM, BOOSTING ENERGY LEVELS, AND AN AMAZING ABILITY TO DETOX THE BODY. Shevat 5778 | The Wellspring 59
These statements have not been evaluated by the FDA. These products are not ibntended to diagnose, treat, prevent or cure any disease.
responses triggered by histamine, and also possess anticancer activity. 3. Ganoderma lucidum polysaccharide peptide is a unique protein that has remarkably potent antioxidant characteristics that are still being unraveled. Reishi’s many mechanisms of action dramatically impact a wide array of age-related health threats. Let’s now look at some of the most promising areas of research. New compounds are being discovered within extracts of reishi mushroom on a regular basis; at least three were identified in late 2012 alone. These discoveries are shedding light on reishi extracts’ remarkable, multi-targeted, anti-cancer properties. Most intriguing are findings that add to our knowledge about reishi and the phenomenon of immune surveillance. New cancer cells appear in your body every day, but your healthy immune system normally searches them out, quickly activating killer cells to destroy developing cancers before they can form tumors. Advancing age, coupled with the onset of chronic illnesses and exposure to various environmental toxins (and even some medications), causes the immune system’s ability to carry out immune surveillance to wane. And, if just one abnormal, cancer-prone cell escapes detection and destruction, it can develop into a full-blown malignancy with tremendous swiftness. An evaluation of all available clinical trials on the use of reishi in cancer treatment was published in June 2012. While there was insufficient data to demonstrate efficacy of reishi by it-
Living Well
Monthly Dose
energy levels and blood flow, another measure of energy metabolism. And cordyceps reduces accumulation of toxic lactic acid, the substance that produces fatigue in over-stressed muscles. Studies show that supplementing with cordyceps can increase swimming time by as much as 88 percent. Another way that cordyceps enhances your available energy is by increasing insulin sensitivity. The more sensitive your cells are to insulin, the faster and more completely they take up sugar from your blood. This has the short-term effect of allowing your cells access to more energy and the long-term effect of lowering your risk of diabetes, heart disease, and other chronic conditions. In an impressive human study, 20 healthy adults were supplemented with cordyceps extract for 12 weeks, or a matching placebo. Every day they performed exercise testing on a stationary bicycle to maximal levels and had their physiological parameters measured continuously. By the end of the study period, the placebo patients performed no better than at baseline, but the supplemented subjects had a 20.5 percent improvement in the time until muscle fatigue was perceived (as measured by lactic
60 The Wellspring | February 2018
acid levels in muscle). Their ability to work out until they were “out of breath,” increased by 18.5 percent as well. Let’s turn now to ginseng to see how it is the ideal complement to cordyceps. Maitake Maitake mushrooms, scientifically known as Grifola frondosa, are native to the mountains of northeastern Japan. Roughly translated, maitake is Japanese for “dancing mushroom.” People are said to dance for joy when they find one because of their value and health benefits. Maitake mushroom extracts have been shown to protect against diabetes in several studies. For example, research has looked at the ability of maitake mushroom extracts to break down starch and simple sugars to glucose. Not surprisingly, many oral anti-diabetic drugs contain the same compounds that are naturally present in these mushrooms. Certain components of this mushroom have hypolipidaemic (fat-reducing) effects, such as eritadenine and b-glucan, a soluble dietary fiber that’s also found in barley, rye, and oats. Studies have reported that b-glucan can increase satiety, reduce food intake, delay nutrition absorption,
and reduce plasma lipid (fat) levels. A 2011 study published in the Journal of Obesity examined the effects of these mushrooms on plasma lipid profiles, fat dispositions, energy efficiency, and body fat index. Subjects were fed a high-fat diet for a six-week period. Researchers found significant effects of dietary intervention on body weight gain. Subjects on a high dose maitake mushroom diet had 35 percent lower body weight gains than those on low and medium mushroom diets. Subjects on the high dose maitake mushroom diet also had significantly lower total fat masses and had a trend of lower fat accumulation. The researchers concluded by suggesting that maitake mushrooms can help prevent body weight gain, fat deposition, and plasma triacylglycerol when added to a high-fat diet. This encourages an effort to pursue human studies that examine the efficacy of maitake mushrooms for the prevention and treatment of obesity and related metabolic disorders. With the incredible beneficial science on these medicinal mushrooms, many wonder how to possibly reap these benefits in a realistic 21st century diet. The answer is Maxi Health’s Maxi Mushroom Supreme™ supplement, a potent extract of six of the most powerful medicinal mushrooms in an easyto-swallow capsule. When formulating the Maxi Mushroom-Supreme™, Maxi Health took painstaking care to encompass the vast quantities of research, and of-course the finest quality raw materials were used to create this product. Maxi Mushroom-Supreme™ is a choice supplement for anyone seeking to improve their overall health.
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.
MAXI CINNACAPS COMPLEX™ Related to Cup of Tea pg. 64 While leading a healthy lifestyle is important for everyone, it’s especially crucial for diabetics. Part of a healthy lifestyle is giving the body the right nutrients for optimal performance. For diabetics, a healthy diet should be supplemented with Maxi Cinnacaps Complex™, which contains a natural combination of diabetes-fighting nutrients like detoxified cinnamon, fenugreek extract, and guar gum.
FIBERMAX POWDER™ Related to Cover Feature pg. 32 Fruits are a fabulous source of fiber, but they may not be giving you a sufficient amount of this vital nutrient. By taking a daily dose of Fibermax Powder™, you can rest assured that even if you consume only the recommended two fruits a day, your digestive system will be up to par.
CH CONTROL™ Related to Health Ed pg. 22 If you’ve taken this issue’s quiz about the dangers of high cholesterol, you know how important it is to ensure that your levels are healthy. CH Control™, a uniquely-formulated supplement, contains a combination of vitamin E, niacin, magnesium, manganese, and other nutrients to support heart health.
MAXI OMEGA-3 EYE FORMULA™ Related to Health Platform pg. 12 As recommended by Rabbi Hirsch Meisels, Maxi Omega-3 Eye Formula™ contains just the right combination of nutrients to support healthy vision, especially for the elderly population or those prone to retinal issues.
MUSHROOM SUPREME™ Related to Monthly Dose pg. 58 To many, mushrooms are just a staple on the supermarket shelf—bland tasting and offering very little nutrition. Nothing, however, could be further from the truth. Check out this issue’s “Monthly Dose” to learn about the incredible benefits the medicinal mushrooms in Mushroom Supreme™ can have on your health, especially on your immune system.
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
Wellbeing
From the Ground Up By Goldy Guttman, MS. ED.
Watch my Growth
7
Years Old
Although we parents tend to associate developmental milestones with young children, there are actually stages in development throughout the life span, stages that are important for our children to master in order for them to grow into healthy adults. At age seven, most children are delightful to be around. They’ve shed a bit more of the neediness and uncertainty of their younger years and bring enthusiasm and curiosity to everything they do.
Academic Development
At school, your child’s brain is being heavily stimulated all day long. As she works toward grasping more complicated concepts, academic success becomes a focal point in her life and plays a significant role in the development of her self-esteem. Thus, if your child’s academic performance is not up to par, do whatever it takes to help her through it. Although hiring an encouraging tutor can help, giving her a place other than academics to shine in goes a long way in helping a child feel good about herself. However, as long as the child gets the message that her self-worth is dependent on her academic achievements, her self-esteem will be gravely injured. It’s important for children, even those who succeed academically, to hear statements like, “I’m happy to see that you’re doing well, but the most important thing is that you’re trying,” or, “I will always love you no matter what you get on this test,” “It’s not the grade that counts. It’s the effort that’s important.”
62 The Wellspring | February 2018
Social Development
At this stage, friendship becomes increasingly important to your child. As parallel play decreases, your child will begin to connect more to her peers. She may even have a “best friend,” but this pal may change quickly from week to week, depending on what circumstances have thrown them together. With a longer attention span and more grace when it comes to taking turns and losing at games, your child is capable of longer playdates now. And the get-togethers are more likely to run more smoothly, too. Seven-year-olds’ play often involves imitating one another. This is okay; it helps children learn. Unfortunately, along with some good new habits, your child may pick up some you wish she hadn’t. Explain how households can have different rules. Maybe it’s okay to color the walls at Mimi’s house, but that doesn’t change the rule in yours. Here’s the secret to smoother playdates: Limit them to two kids at a time. Group play is wonderful and obviously has a place in your child’s life, but when a playdate is scheduled for a few hours, things almost always go more smoothly with one friend than with three or four. When there are three, a triangle often forms: two want to do one thing together and the third is left out. Or arguments ensue, especially when there’s more than one alpha personality in the group. That means you’re more liable to have to stop what you’re doing and intervene or referee.
Linguistic Development
Typically, the vocabulary, pronunciation, and grammar of a seven-year-old are all at near-adult levels. Vocabulary and comprehension will continue to expand during the coming years, right through high school, At seven, your child should be able to: in fact. Most lisps • pronounce sounds like th, s, ch, wh, l, y, and soft g (“giant”) and common mis• use a wide-ranging vocabulary when speaking (now as many pronunciations are as 20,000 words!) outgrown by seven. • read as many as 200 words • understand opposites (shiny versus dull, cloudy versus sunny) • match patterns of related words (sheep-lamb, cow-calf) • paraphrase aloud information she reads
Creative Development
The creative skills of a second grader assume many forms. These kids love working in a variety of mediums, so keep more than just coloring books and crayons around the house. Clay, paints, pipe cleaners, markers, and other materials can keep a seven-year-old occupied for as much as an hour. Keep a craft box full of scraps (fabric, wood, papers of different textures, toilet paper rolls, glue sticks, pom-poms) that your child can delve into at will. Another idea is to find out what kinds of art projects are being done at school. Young students enjoy replicating these projects at home. You may find that your child’s drawings are becoming easier to identify. His favorite thing to draw is probably himself, followed by his family and other things in his immediate world. Seven-year-olds are fairly literal artists.
Behavioral Development
Although your child is maturing in many ways, she’s still very much a child and is dependent on your guidance and discipline. Sevens are often fond of order and routine. At this age, your child has a pretty accurate sense of time and prides herself on knowing the flow of events at school, at home, and of different family members. She knows there’s a sequence of events that occurs in order to get ready to go to school in the morning. At school, she’s familiar with the rhythm of the day: welcome announcements, davening, writing lessons, math lessons, lunch, recess, story time, and so forth. Elementary school teachers usually order their day predictably to use their pupils’ love of consistency to help them progress more calmly through the lessons. You can take advantage of this tendency at home by sticking to a relatively consistent routine both morning and evening. Wake your child up at the same time every day. (It’s okay to sleep in on weekends, but not so much that bedtime disintegrates and your child finds it hard to wake up come Monday.) Establish rules based on predictability: no breakfast until you get dressed; always leave shoes in a certain place, for example. This will make mornings go more smoothly. As much as they may appear to resent authority, seven-year-olds need it desperately. Because your child is already able to make choices at this age, whenever possible, offer them to her. Girls, especially, love choosing their own clothes to wear. By giving your child independence in areas that are not values, you’re easing the path toward her independence and helping her comply to your rules when you do set them. These last few years before your child hits the preteen and teenage stage is the prime time for making her aware that everything she does has consequences and for teaching her. It’s the time to talk to your child about your values before she turns her nose up when you start getting too philosophical for her liking. Take advantage of these opportunities!
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.
Shevat 5778 | The Wellspring 63
Wellbeing
Health Personality By Yocheved Grossman
a cup of tea with: SHMUEL SHIELDS, PHD OCCUPATION:
NY state certified nutritionist; author of L'Chaim: 18 Chapters to Live By
LOCATION:
Queens, New York
SINCE: 1995 PASSION:
Learning Torah
WISHES PEOPLE WOULD KNOW THAT: keeping a whole food diet and eating less is the way to promote better health.
WHAT MOTIVATED YOU TO ENTER THE FIELD OF NUTRITION, A FIELD DOMINATED BY FEMALE PRACTITIONERS?
Many years ago, I read a book about alternative healing methods titled Toxemia Explained: The True Interpretation of the Cause of Disease, by Dr. John H. Tilden. The concepts I learned there, about how certain lifestyle habits are either conducive to good health or promote disease, were influential in my career choice because they sparked my interest to continue learning more. The book, which went according to the “you are what you eat” philosophy, led me to learn more about how foods affect the body, and eventually to become licensed in helping people lead healthier lives.
WAS HEALTH A FOCUS DURING YOUR CHILDHOOD?
Not at all. I grew up on SAD (standard American diet), eating all the processed foods that were on the market. My family really did not focus on health until I got into it. Once I did so, it pulled the rest of the family into this approach.
THERE WAS DEFINITELY LESS PROCESSED FOOD AVAILABLE WHEN YOU WERE GROWING UP. That’s true. Nowadays, the situation is worse, but there was enough junk food in those days too. We definitely had enough sweets, junk food, and white flour then.
WHEN YOU SAY THAT YOU MADE A TRANSITION TO HEALTHY EATING, WHAT WERE THE MAIN CHANGES YOU IMPLEMENTED? First, we switched over from refined grains to whole grain. I moved away from pastries and empty-calorie
64 The Wellspring | February 2018
foods toward more fruits, vegetables, and whole grains. I believe that a whole foods diet is the way to keep the body healthy.
HOW WOULD YOU DEFINE A WHOLE FOODS DIET?
I don’t mean eliminating entire food groups. As long as food isn’t processed, it’s considered whole. Organic is obviously a better choice, but the main focus is not to consume processed foods. A whole foods diet resembles a vegetarian diet because it’s more plant-based and high-fiber, though it does allow consumption of animal-based proteins, as well.
HOW WAS YOUR TRANSITION TOWARD THIS DIET?
For me, it wasn’t hard. I was the one doing the research, so I was very excited about the benefits I would be giving my body. My family was more apprehensive, but they slowly took to the idea as well.
WHAT DID YOU SEE AS THE MAIN BENEFITS OF SWITCHING TO A WHOLE FOODS DIET? The most prominent changes I experienced immediately were the increase in my energy levels, bet-
ter digestion, and that I felt much lighter.
miraculous.
WHO IS YOUR CLIENTELE IN YOUR PRACTICE?
DO YOU RECOMMEND EXERCISE?
I work mainly with children, adolescents, and adults who already have a health issue, such as diabetes or high cholesterol. They often come upon referral from their physician. A smaller percentage of my practice is devoted to guiding healthy people who have health concerns or simply want to prevent problems. A lot of my work involves educating people, which I do through guest speaking throughout frum communities and beyond. This is important stuff that most people don’t learn in school.
WHAT’S YOUR MAIN MESSAGE IN YOUR LECTURES?
I show the students and/or faculty the impact their nutritional choices have on their physical, mental, and even emotional wellbeing. I emphasize that we have a crisis in the community and that we have to take steps to prevent these kinds of problems. I also emphasize the mitzvah element—that we have a responsibility to guard the body Hashem gave us so we’re able to do mitzvos and learn better. These are just some of the important byproducts of better health.
DO YOU OFFER PRACTICAL ADVICE, AS WELL?
I sure do. I talk about using the rainbow approach to make our food choices more appealing. And I’ve seen the results happen. People come to enjoy eating better. One of the most exciting results of dietary changes is to see these people not only lose weight but also feel better. Their blood pressure, blood sugar levels, and cholesterol decrease dramatically. Some patients have actually reversed their diabetes as a result of adapting a healthier lifestyle. When they went to be retested by their doctors, they were told that they don’t need medication anymore. I believe that if the body is given an opportunity, it will return to its good state of health. It’s
My approach is comprehensive. When I do the intake, I ask about things other than diet, such as physical activity, sleep, and stress. So, when we set up a treatment plan, I include these too.
HOW IS YOUR APPROACH UNIQUE?
In the 25 years that I’ve been in practice, I’ve never put a person on a diet even once. This is mainly because I don’t like the first three letters of the word (laughs), but also because the word diet somehow has a connotation of failure. It simply doesn’t work in the long run. It doesn’t train people to eat properly on their own. Although dieting may provide short-term results, if we don’t learn how to make the right kind of food choices independently, we don’t succeed. Instead, I tell my patients to think of their plan as a healthy lifestyle. If the focus is health, weight loss is a natural byproduct of the choices we make.
WHAT DO YOU THINK ARE THE KEY FACTORS THAT MAKE A PLAN SUSTAINABLE?
The person must be able to include foods they enjoy in their diet. They can’t totally cut out the major food groups. If it’s too difficult and they feel they can’t eat certain foods, it’ll be hard to make it sustainable. As long as we make better choices in those groups, such as whole grains when selecting starches, there’s no reason to avoid them. If someone says, “I like to eat pasta. Will I be able to eat it on the plan?” I tell them, “Of course.” I encourage them to switch it with the whole grain variety, and instead of filling up the entire plate with pasta like they used to, I advise them to mix it with grilled vegetables so they’re still getting the pasta but in a smaller volume than previously. All food groups can be included in a balanced plan and still meet the healthy criteria. Not feeling deprived is a very important factor in rendering sustainability. People following a high-protein diet can eat eggs and salad for breakfast, steak for lunch, and fish for dinner and they will lose weight. But the question is if they’ll be able to sustain it.
DO YOU BELIEVE THAT EVERYONE CAN BENEFIT FROM THE SAME PLAN?
Personalization is important. I don’t believe that one size fits all, because every person is metabolically different, depending on their unique genetic predispositions. Some people do have to curb their carbohydrate intake more than others. Through trial and error, based on my evaluation and intake, I tailor the plan according to their needs.
HOW IS A DIABETIC’S PLAN DIFFERENT THAN THAT OF A NON-DIABETIC?
We emphasize a bit more the proteins and healthy fats, which are fats coming from nuts and seeds, olive oil, olives, and avocado. I’ll work in some of the low-glycemic fruits to replace cakes and cookies, as well as lots of low
Shevat 5778 | The Wellspring 65
Wellbeing
Health Personality
carbohydrate vegetables, such as broccoli and spinach. Of course, I take them off refined sugar, white flour, and juices, but they still have a lot of foods to choose from.
WHICH FOODS ARE ON THE LOW END OF THE GLYCEMIC INDEX SPECTRUM?
These are foods that generate a slower release of sugar into the blood. Foods with low glycemic index include beans, legumes, nuts, seeds, non starchy vegetables (although a sweet potato is a good choice), whole grains and most fruits. High on the index would be white bread, white rice, and even white potatoes. All the way on top of the list is table sugar.
IS THE WHITE POTATO HEALTHY FOR A HEALTHY INDIVIDUAL?
In moderation, sure. It’s actually a very good source of potassium and vitamin C. It’s a whole food. For a diabetic, I’d suggest sweet potato, which is much lower on the glycemic range. I also suggest beans, lentils, and chickpeas because their fiber and protein content is high and if a diabetic to wants have something starchier at meal, these work great for most. Obviously, portions always count, but in moderation diabetics do a lot better with these foods.
that people who use artificial sweeteners tend be more obese than those who don’t use them at all. In addition, these sweeteners have shown to affect the gut, the intestinal flora, leading to other health problems. If a patient wants to sweeten something, the safest for diabetics would be Stevia. For healthy people, Stevia is also a good choice, as well as coconut sugar, honey, molasses, and xylitol—in moderation. Using fruits as a sweetener is still the best option. For example, I advise people to sweeten plain yogurt with raisins.
DO YOU EVER ENJOY A TREAT?
Sure I do. But honestly, a date or fig is a real treat for me. There are some healthy whole-grain cookies on the market. A serving of dark chocolate that has at least 70% cocoa content is also a good treat.
HOW MUCH DO YOU CONSIDER A SERVING?
I believe that if the body is given an opportunity, it will return to its good state of health.
WHAT’S YOUR TAKE ON RICE CAKE AS A GRAIN?
It’s a good question. For diabetics, it’s not the best kind of snack. For a healthy person who doesn’t have to avoid gluten, whole wheat matza is a better choice. It doesn’t have any added sugars or oil. Whole wheat bread might be more filling. The main issue with rice cake is that it’s easy to overeat.
HOW DOES THE PLAN FOR A PATIENT WITH HIGH CHOLESTEROL DIFFER FROM THAT OF A HEALTHY PATIENT?
In terms of lifestyle, I recommend weight management, stress management, and physical activity. In terms of nutrition, I advise them to avoid hydrogenated fats, refined sugars and carbohydrates, as well as to cut back on saturated fats, increase omega-3 fats found in fish, and to add ground flax seeds. I also recommend that they consume monounsaturated fats, which are found in olives, avocado, extra virgin olive oil, and nuts. A patient with high cholesterol can also increase his soluble fiber intake by eating more fruits, vegetables, beans, peas, lentils, and whole grains such as oatmeal. Cut or crushed raw garlic cloves or aged garlic extract is a good choice, as well. And drinking 2-3 cups a day of organic green tea is also suggested. For more serious cholesterol issues, certain supplements, such as red yeast rice, policosanol, plant sterols, and niacin can make a difference, but should be discussed with a healthcare professional.
WHAT’S YOUR TAKE ON SUGAR SUBSTITUTES?
Honestly, I don’t like any of them. Studies have shown
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Whatever the serving size is on the package, or even a little less. If you can control that, you can enjoy it few times a week or even every day.
WHEN YOU GIVE YOUR PATIENTS A PLAN, DO YOU SUGGEST THREE MEALS?
I usually suggest three meals and two snacks in between. The purpose of the snacks is to maintain healthy blood sugar levels and to make the main meals smaller. For most people, it’s the better way to go in terms of energy, blood sugar levels, and even weight loss.
HOW MUCH OF A BREAK BETWEEN MEALS CAUSES A DROP IN BLOOD SUGAR LEVELS?
In general, a person shouldn’t go more than 4-5 hours without a snack or meal. Longer than that, the metabolism gets sluggish.
CAN YOU SHARE A SUCCESS STORY YOU’VE OBSERVED WITH A PATIENT?
A patient came to me a few months ago and said that he wanted to be healthier and lose weight. He had a problem with overeating, snacking, and noshing all the time. After working with him for a while, he came in for a session and told me that when he attended a wedding the night before and the Viennese table rolled out, he didn’t even have the temptation to check it out. That’s a victory.
ARE THESE THE CONCEPTS YOU ADDRESS IN YOUR BOOK?
My book, L’Chaim, 18 Chapters to Live By (Brand Name Publishing), which has haskamos from leading rabbanim, including Rabbi Shmuel Kamenetsky, is based on the Torah hashkafah of health and nutrition. Its purpose is to enlighten the community about taking better care of their health. If our focus in eating is to take better care of the body so we can be better Jews, we will take the steps necessary to achieve that goal. Dr. Shields can be contacted via The Wellspring.
PROMOTION
IN THE KNOW
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Fresh from the Fridge Whether you’re allergic or sensitive to dairy, or just a fan of the health benefits almond milk provides, you’ll be glad to hear that there’s a new product in the kosher market just for you. For the first time ever, almond milk is now available in its fresh form, in your local supermarket’s refrigerator. Instead of purchasing a shelf-stable bottle that undergoes processing that may deplete some of its nutrients, Golden Flow’s latest new product enables you to enjoy this nutritious milk in its freshest, healthiest form.
Thicker Is Better Is your hair thinning? Are you finding bald spots? Is too much hair falling out while brushing? Are your son’s payos getting thinner? One legendary antidote for hair loss is myrtle. Now combined with calming essential oils and flower remedies, Myrtle Grow by Releaf will restore your hair and strengthen the roots. Ask for it at your local health food store.
Go Green There’s a reason green produce has a prominent presence in health trends: its health benefits are abundant. Jumping on the green smoothie bandwagon, the innovative product developers at Golden Flow have recently unveiled a new product that appeals not only to smoothie lovers, but to anyone who enjoys a good, wholesome drink. Green Energy Smoothie contains a rich array of seven delicious fruits like kiwi and green apple. Joining the two wildly popular smoothie flavors Tropical Mango and Strawberry Banana, this new addition makes for a great accompaniment to any meal or just a refreshing pick-me-up at any time.
Shevat 5778 | The Wellspring 67
Wellbeing
Emotional Wellness By Esther Moskovitz, LCSW, and Bassie Guggenheim, LCSW
When the Fence is Too Strong How vulnerable are you? If you were asked to pick the first, most important thing needed for a relationship to succeed, what would it be? My answer would be trust—feeling safe with the other person. Or, if I’d want to get to the root of this element, perhaps it would be respect, because that’s what creates trust. You probably had a similar response; it seems like a no-brainer. So why are so many of us struggling with the problem of nurturing this basic element in a relationship? Let’s take a quick look at how we learn to maintain trust in a relationship and to choose trustworthy people to be in a relationship with. Infants and children are vulnerable. They cannot defend themselves, take care of their basic needs, or provide their own nurturing. When an infant’s cries are answered, or a child’s fears and hurts acknowledged and soothed, he learns that his physical and emotional reality are respected and that he is deserving of care and respect. When this baby grows up, he is likely to create healthy boundaries in his or her relationships; to connect with others who treat him with respect, protect himself from those who don’t, and treat others with respect and care as well. Unfortunately, not everyone grows up in this idyllic setting. The result is often an adult who struggles with maintaining healthy boundaries in relationships. A child may grow to be offensive to others, or, on the flip side,
accept when they are offensively.
treated
If you find yourself relating to any of this, you may want to know if there’s anything you can do about it. For many people, the first place to start is by learning what healthy boundaries are, since they may not even be aware of the basics. For other people, this may seem like repetition of things they have heard previously, but just like the timely safety reminders from Hatzolah, some things bear repeating. There are three main categories of boundaries: physical, intimate, and emotional. In each of these categories, as healthy people we need to protect ourselves, not letting anyone intrude upon our boundaries, and we also need to contain ourselves, so we don’t intrude upon anyone else’s boundaries. Physical boundaries are those that have to do with our physical selves: not touching another person without their permission or knowledge that they are comfortable with that touch; not looking in someone’s wallet, drawer, mail, diary, or phone without permission; not using objects, like doors or dishes, for example, to scare or intimidate someone else; and even not tickling someone who doesn’t want to be tickled. Physically-intimate boundaries are about modesty and knowing that another person’s body belongs to him or her. So, for example, that means not touching anyone in any way that can
be perceived as a violation of their privacy or autonomy over their body; not walking into a bedroom or bathroom without permission when the door is closed; and not talking or commenting about topics that are considered private or immodest. Emotional boundaries involve both verbal and non-verbal communication. Violations of emotional boundaries includes things such as yelling, belittling, using sarcasm, shaming, and blaming someone else; making empty promises; and lying. Other examples include claiming to know what another person is thinking or feeling, telling someone else what he should be thinking or feeling, and any type of manipulative or controlling behaviors. The first step to developing security in a relationship is to stop any hurtful or disrespectful behaviors, because closeness and intimacy in any relationship is only possible when we feel safe. This is the bottom line. We are only safe when we there is an understanding that each of us has a right to autonomy over our own thoughts and feelings, which means, in other words, when we respect each other’s physical, physically-intimate, and emotional boundaries. And when we feel safe—when we know our boundaries will not be violated or intruded upon— we are free to relax, trust, and share of ourselves in our relationships.
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. Bassie Gugenheim, LCSW, sees clients in Lakewood NJ. She specializes in working with adults who are struggling with the impact of relational trauma such as childhood abuse or neglect, and people in challenging relationships such as a spouse with an addiction, dysfunction, or personality disorder.
68 The Wellspring | February 2018
Wellbeing
Clean Slate By Shiffy Friedman, MSW, CNWC
CBT FOR EMOTIONAL EATING:
O
DOES IT WORK? (PART 1)
One avenue that many emotional eaters explore in their attempt to resolve this detrimental aspect of their lives is cognitive behavioral therapy (CBT). Guided by empirical research, CBT focuses on the development of personal coping strategies that target solving current problems and changing unhelpful patterns in cognitions (thoughts, beliefs, and attitudes), behaviors, and emotional regulation.
thinking, it will lead to changes in my behavior.
In layman’s language, the CBT approach posits that we act upon our thoughts. Perhaps, and this is completely based on my rumination, when psychiatrist Aaron Beck started realizing that the psychodynamic approach wasn’t cutting it with his clients, he decided, “Let’s talk tachlis.” He may have had enough of just listening to his clients talk about their past, their dreams, or their fears and wanted to offer something concrete so his clients would be able to move along in life.
If someone thinks, “I can’t face going out to work today. I know I’ll mess up and I’ll feel awful,” she may be tempted to call in sick and spend her day in bed.
Beck invented the term automatic thoughts to describe emotion-filled thoughts that might pop up in the mind. He found that people weren’t always fully aware of these thoughts, but that if they would learn to identify and report them, they would be able to change how they act upon them. For example, if a person is feeling upset in some way, the way he feels, Beck suggested, is a result of his thinking. Thus, basing his approach on empirical research, the originator of CBT, Beck, started implementing an approach that assumes that changing maladaptive thinking leads to change in behavior and affect. In other words, if I change the way I think, or, according to more recent variants of the therapy, I change my relationship with my
70 The Wellspring | February 2018
Here’s an example of how CBT works. If someone thinks, “I can’t face going out to work today. I know I’ll mess up and I’ll feel awful,” she may be tempted to call in sick and spend her day in bed, enmeshing herself only deeper in more negative self-
thoughts. If she’d be using the CBT approach in an effort to get better, her therapist may help her realize that thoughts are not facts, as well as the fallacies in her thoughts, and together, they might come up with counteractive thoughts to the one she’s having. Some of the most common errors people make in thinking, which is known as cognitive distortions in CBT talk, are polarized thinking (all-or-nothing: if I don’t perform well in one area, I’m a total failure), filtering (we focus on a single negative aspect even when we’re surrounded by an abundance of good things), and overgeneralization (taking a single incident or point in time and using it as the sole piece of evidence for a broad general conclu-
sion). The cognitive piece of CBT helps unravel these distortions and make the person realize their inaccuracy, while the behavioral piece may focus on deep breathing and/or doing things that negate those thoughts. How does the CBT approach relate to emotional eating? Because compulsive overeating occurs when an emotional eater experiences negative emotions, the CBT approach would suggest that the person pin down the thoughts she has prior or during a binge and work on changing them for the future. Thus, an emotional eater may be encouraged by a CBT therapist to prepare cards in advance to be read on a steady basis, such as, “Negative emotions are uncomfortable, but not dangerous. The worst thing that will happen if I don’t eat is that my distress will peak, and then the intensity of my emotions will go down,” or, “If I eat, I’ll be temporarily distracted from my distress but the original problem will still be there, and I’ll only feel worse after I overeat.” While CBT, which is the most widely-used evidence-based practice for improving mental health, has its merits, I’ve yet to have met a client for whom this approach has enabled the implementation of long-term change. In the next article, we’ll explore the cracks in this approach and why it’s not a long-term solution for emotional eaters. 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.
AGE WELL ISSUE 25 FEBRUARY 2018 SHEVAT 5778
When depression tarnishes the Golden Years SAGE ADVICE 4 SYMPTOMS WOMEN OVER 40 SHOULD NOT IGNORE
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Golden Page By Yaakov Goodman
NOT ONLY A VAIN ISSUE
V
Getting rid of varicose veins
Varicose veins are more than just a cosmetic nuisance. These swollen blood vessels can be an indication of serious circulatory problems; a sign of a condition known as chronic venous insufficiency (CVI). CVI is marked not only by varicose veins but also by painful ulcers, achy and heavy legs, tingling sensations, cramps, skin pigmentation, itchy and hot feet, and edema. Restless leg syndrome (RLS) also shows up as a secondary dysfunction associated with chronic venous disease. CVI has a major effect on the body’s ability to circulate blood efficiently. The main role of the veins is to return blood to the heart, but if the valves inside the veins fail, they will give way to the forces of gravity and the blood flows backward. This backward flow is called reflux. This blood can become acidic from accumulation of metabolic waste, causing an intense inflammatory reaction resulting in symptoms such as pain and swelling. Varicose veins are an indicator of venous reflux, which can cause serious circulatory problems if untreated. Along with the aches and disfigurement, chronic venous disease also brings enormous expense. In the US alone, CVI is behind the loss of an approximately 2.5 million working days and accounts for an estimated $3 billion in health care costs. RLS is characterized by an overwhelming urge to
move one’s legs due to uncomfortable sensations such as creeping, crawling, pulling, itching, tingling, burning, aching, or electric-shock-type pain. In a 2007 report of a study published linking RSL with CVI, researchers found that 67% of patients suffering from chronic venous disease also had restless leg syndrome. In addition the study revealed a strong link between reduced circulation and RLS. Many in the medical community have considered RSL a symptom of a sleep or mood disorder, a problem associated with kidney disease, or a central nervous system disorder. However, none of these hypothetical causes have led to much relief. On the contrary, many of the pharmacological treatments prescribed for restless leg syndrome have made the problem worse, with the patient incurring additional side effects. For these reasons, Maxi Health formulated the Circumax™ circulation formula, a unique combination of horse chestnut seed, butcher’s broom, natural vitamin E, and CoQ10. These compounds have been demonstrated in numerous clinical studies to rapidly increase circulation and reduce inflammation. Horse chestnut extract has been demonstrated to relieve symptoms of CVI, effectively reducing leg volume, alleviating leg pain, improving edema, and averting restlessness. The active ingredient in horse chestnut seeds is a chemical called escin, which in clinical studies has been reported to increase blood circulation. Researchers have concluded that supplementing daily with horse chestnut extract is an effective natural therapy for those suffering from conditions related to poor circulation, such as CVI. For best results, we recommend taking this supplement in conjunction with Maxi Health’s Mag-6™. This supplement is not intended to replace drugs when necessary. If you have concerns about supplementing please check with your health care practitioner.
Shevat 5778 | The Wellspring 73
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, prevent or cure any disease.
Age Well
Age Well
Senior Care By Rena Milgraum, R.N.
Doubling Down on Depression
How to keep this all-too-common senior condition at bay There was a time that “depression” just meant you’re feeling sad or down.
otherwise be rid of by changing your perception and attitude.
But in recent decades, the definition of depression has undergone dramatic changes, expanding from a passing but burdensome feeling to a clinical diagnosis treatable with drugs.
Depression, by contrast, is something else. This is real depression—a mood disorder that causes a persistent feeling of sadness and loss of interest in life.
Today’s professional consensus emphasizes the biochemical approach, which sees depression as a matter of imbalanced brain chemicals. But plenty of individual professionals, including several renowned academics and other experts, caution against popping pills. Instead, they emphasize treating depression with the love, caring, and support of family, friends and/or social groups, along with extensive professional counseling.
This depression is also known as major depression, major depressive disorder, or clinical depression. It affects how you feel, think, and behave and can lead to a variety of emotional and physical problems—giving you trouble doing normal day-to-day activities. This depression needs to be taken seriously, with professional help.
What’s more, a growing trend in senior health and policy is to identify, counteract, and prevent senior loneliness. Going hand-in-hand with depression, as it often does, loneliness among seniors is a problem that professionals and industries are increasingly addressing.
Although depression may occur only one time during your life, usually people have multiple episodes of depression. Symptoms are typically present most of the day, and on most days. They include feelings of sadness, tearfulness, or hopelessness; angry outbursts; loss of interest or pleasure in normal activities; and fixating on past failures.
In the meantime, while the treatment debate rages between career mental-health professionals, here are the basic facts.
Definition Let’s start with some plain English: There’s “depression,” and then there’s depression. You know what I mean? By “depression,” I mean the healthy, normal negative reaction to sad events—as in, “I’m feeling depressed,” and feeling sad or down for a few hours, or even days, but then snapping out of it. “Depression” is something you can snap out of, make a decision about, or
74 The Wellspring | February 2018
Symptoms
Symptoms of depression may be different or less obvious in seniors. They typically include memory difficulties, personality changes, physical aches, and wanting to stay at home over socializing or doing new things outside the home. Depression is not a normal part of growing older, and it should never be taken lightly. But too often, depression goes undiagnosed and untreated in older adults, who may hesitate to seek help. For many people with depression, symptoms usually are severe enough
to cause noticeable problems in dayto-day activities, such as work, school, social activities, or relationships with others. Other people may feel generally miserable or unhappy without really knowing why.
Cause Depression can strike at any age, and more women are diagnosed than men (possibly due in part to women being likelier to seek treatment). As with many mental disorders, a variety of factors may be involved, including biological changes in the brain or in hormonal balances; heredity; traumatic events, like the loss of a loved one; and certain medications, such as some high blood pressure medications or sleeping pills.
Diagnosis and Treatment Depression may require long-term treatment. Most people with depression feel better with medication, psychological counseling, or both. If you or a loved one feels depressed, first make a doctor appointment. If you’re hesitant about professional treatment, talk instead to a family member, a friend, a faith leader, or anyone else you trust. To diagnose depression, and to rule out any other causes, a professional may conduct the any of the following tests: physical exam; lab tests, such as complete blood count or thyroid; psychological evaluation; and/or the DSM (the official manual of the American Psychiatric Association that is used by
mental health providers to diagnose mental conditions).
Medication As mentioned, medication is one major approach to treating depression—and there are quite a few types of medications on the market today that mental-health professionals can prescribe. These include SSRIs like Prozac; SNRIs like Cymbalta; NDRIs like Wellbutrin; and other drugs like Remeron®, Brintellix, and Viibryd®. Other antidepressant drugs include tricyclics like Tofranil, or MAOIs like Parnate. Finding the right medication and dosage is a process that can take months. Working with your doctor, you’ll try various drugs until you find the right combination of benefits (and tolerable, if any, side effects) that work for you. As such, your doctor may recommend combining two antidepressants or adding medications such as mood stabilizers or antipsychotics. Anti-anxiety and stimulant medications may also be added for short-term use.
Psychotherapy Psychotherapy is a general term for treating depression by talking about your condition and related issues with a mental health provider.
Different types of psychotherapy can be effective for depression, including cognitive behavioral therapy or interpersonal therapy. Your mental health provider may recommend other therapies. Psychotherapy can help you adjust to a crisis or other current difficulty; identify negative beliefs and behaviors and replace them with healthy, positive ones; find better ways to cope and solve problems; identify issues that contribute to your depression and change behaviors that make it worse; and learn to set realistic goals for your life.
Other treatments In severe cases, primarily where a patient is at risk of self-harm, a hospital stay is needed. Partial hospitalization or day treatment programs may help. Treatment can also include electroconvulsive therapy (ECT), in which electrical currents are passed through the brain under anesthesia, and transcranial magnetic stimulation (TMS), in which a coil sends brief magnetic pulses to stimulate certain nerve cells in the brain.
Prognosis Depression generally isn’t a condition that you can treat on your own. But in addition to professional treatment, these self-care steps can help: • Stick to your treatment plan. Don’t
skip psychotherapy sessions or appointments. And even if you’re feeling well, don’t skip your medications. • Pay attention to warning signs. Work with your doctor or therapist to learn what might trigger your depression symptoms. Make a plan so that you know what to do if your symptoms get worse. Contact your doctor or therapist if you notice any changes in symptoms or how you feel. Ask relatives or friends to help watch for warning signs. • Take care of yourself. Eat healthy, be physically active, and get plenty of sleep. Consider walking, jogging, swimming, gardening, or another activity that you enjoy. Sleeping well is important for both your physical and mental well-being. • Simplify your life. Cut back on obligations when possible and set reasonable goals for yourself. Give yourself permission to do less when you feel down. • Don’t become isolated. Try to participate in social activities and get together with family or friends regularly. Support groups for people with depression can help you connect to others facing similar challenges and share experiences. There’s no sure way to prevent depression. However, doing your best to stay happy and healthy, all the while surrounded by the love and camaraderie of family, friends, and community, is just about the healthiest thing any senior can do!
Rena Milgraum, R.N. is Director of Patient Services at HamaspikCare, a home-care agency serving seniors and others across New York. She may be reached through the Wellspring.
Shevat 5778 | The Wellspring 75
Age Well
Sage Advice by Aliza Simon
WATCH OUT
Four symptoms women over 40 should not ignore Turning 40 brings so many positives, but it’s also the decade when we start experiencing body changes and new aches and pains. Though good health and staying fit are important to many women, we often don’t pay enough attention to these changes. While most changes are nothing to worry about, some do signal a problem that should be treated or may even need immediate medical attention.
BELLY BLOAT
Most likely cause: A carb trigger, constipation, or irritable bowel syndrome Worst-case scenario: Ovarian cancer Which woman hasn’t felt too full at one point or another? Belly bloat is usually triggered by carbohydrates (generally highly processed and poorly digested carbs), constipation, irritable bowel syndrome, a wheat and gluten intolerance called celiac disease, or simply too much fat. But don’t self-diagnose, especially if your tummy woes are affecting your quality of life, or if you are just simply concerned. In some cases, that bloated feeling is a symptom of ovarian cancer. When to act: If you’re experiencing abdominal or pelvic discomfort, persistent bloating or stomach pain, difficulty eating or feeling full quickly, changes in bowel movements, and fatigue and back pain. “All of these symptoms can easily be attributed to something else, and every woman seems to have at least one of these symptoms on occasion, but it’s also important to make sure these symptoms are related to something more benign than ovarian cancer. So see your doctor,” says DeJoseph.
76 The Wellspring | February 2018
JAW PAIN
Most likely cause: A tooth or gum infection, TMJ Worst-case scenario: Heart attack
If jaw pain is the only symptom you’re experiencing, it may be because of a gum or tooth infection or a condition called temporomandibular joint dysfunction (TMJ), explains general dentist Dr. Thomas Snyder of Cleveland. Or it could be caused by moving your jaw awkwardly or crunching down on a hard candy. If the pain lingers for more than a few days or becomes worse, see your dentist or your doctor as soon as you can, says Snyder. However, in some cases, jaw pain can signal a heart attack, especially in women. When to act: Common heart attack symptoms include chest pain or discomfort for both men and women, but women are more likely to have less typical symptoms such as shortness of breath, nausea or vomiting, as well as back or jaw pain, according to the American Heart Association. Also, many women report that symptoms can be fleeting, and sometimes occur over the course of days, even weeks, says Goldberg. You’re at a higher risk of a heart attack by virtue of your age, family history, and having other risk factors like high blood pressure, high cholesterol, and diabetes.
A NEW SKIN GROWTH
FEELING FATIGUED
If you baked in the sun when you were younger, chances are your skin is now paying the price in terms of slight wrinkles and strange looking brown spots on sun-exposed areas. Skin tags (little protuberances hanging off your neck and other body parts) and seborrheic keratosis (those ugly black or brown spots that look like warts) are common as we age. Most skin changes are benign, but if they’re cosmetically unappealing or irritated, they can be removed, says dermatologist Dr. Sheetal Mehta of Rush University Medical Center in Chicago. However, by the time you hit your 40s, all those years of sun exposure can lead to higher incidences of skin cancer, the most deadly of which is melanoma. When to act: Although most moles are benign, those that worry doctors are the ones that look different than other moles already on your body, or those that develop after you’re about 20 years of age, according to experts at the Cleveland Clinic.
Adults between ages 26 to 54 need an average of seven to nine hours of sleep a night, according to the National Sleep Foundation. Many Americans don’t get enough rest, but women seem to have more difficulty falling asleep and then staying asleep. We can blame some of the fractured sleep on our hormones. “Sometimes, sleep problems can result from hormonal changes during menstruation, pregnancy, and especially around perimenopause and menopause, when estrogen levels decline,” explains sleep medicine specialist Dr. Ilene Rosen, a member of the board of directors for the American Academy of Sleep Medicine. Obstructive sleep apnea, a more serious sleep problem, occurs when you experience interrupted breathing during sleep due to a closing of the upper airway. Prior to perimenopause and menopause, higher levels of estrogen and progesterone are protective and help maintain this upper airway. “But once these hormones start fluctuating or drop to very low levels, we see higher incidences of sleep apnea in women,” says Rosen, associate professor of clinical medicine at the Perelman School of Medicine, University of Pennsylvania. When left untreated, sleep apnea may cause high blood pressure, heart disease, stroke and depression. When to act: Although sleepless nights aren’t uncommon, especially if stress has piled on, talk to your doctor if you’re concerned and especially if poor sleep lasts longer than a few weeks.
Most likely cause: A benign skin lesion Worst-case scenario: Skin cancer
Most likely cause: Getting too little sleep Worst-case scenario: Sleep apnea, insomnia
Shevat 5778 | The Wellspring 77
Diary By K. Schwarzmer
With Happy Hearts
Postpartum Health
Because I love the security and comfort that routine engenders, my favorite part of the year is the post-Chanukah season. With the children back at school on their regular schedules, I enjoy being free to tend to the needs of my home. Last year, this was a particularly exciting time for us, as it heralded the arrival of a new family member: we were looking forward the birth of our very first granddaughter. My daughter’s pregnancy was uneventful, baruch Hashem. She was feeling great, although a bit tired at the end of the day, but that was understandable since she had a brood of lively boys. Finally, a little princess was born, weighing in at 8 and a half pounds, healthy and beautiful, baruch Hashem. My daughter was scheduled to go to a convalescent home after the bris. She had great memories from her previous stay there and was looking forward to spending a week away from the hectic life she was leading, to having her newborn taken care of by professional, loving staff, and, of course, being served three gourmet meals every day. Soon after she arrived at the home, my daughter called with her report, describing her room and the supper she was served in glowing terms. For two days afterward, though, I didn’t hear from her. Understandably, I was a bit worried. When she finally called, she sounded okay, but the excitement I’d detected in her voice only a few days earlier was glaringly absent. With my mother’s antennae raised in alarm, I asked if everything was okay with the baby. Her
response was that while everything was fine with the baby, she, my daughter, was feeling excessively weak and tired. Although I wanted to attribute it to the childbirth and perhaps the overindulging in the gourmet food and post-dinner treats, I knew my daughter too well. Her response left me feeling concerned. I did not share my worries with her, though, and decided to wait a couple of days to see if she felt any better. After she had experienced her fifth day of convalescence and an uncharacteristically tired voice was still coming through the line, I called my kinesiologist friend, Miriam, to muscle test her on the phone. “Vitamin deficiency,” she declared, and she wanted to know which prenatal she was taking. When I asked my daughter this question, she remembered that the Maxi Prenatal™ she’d religiously taken during the pregnancy had stayed at home. Could I please send her the bottle asap? She remembered feeling well and happy throughout the pregnancy despite having worked part-time and taking care of her family. Now, despite being wined and dined, resting and recuperating, she was feeling weaker and more helpless than ever. I reassured my daughter that once she started taking her prenatal supplement again, she would be up to coming home and taking care of her family. And that was exactly what happened. In addition to the incredible health benefits that a prenatal supplement offers to the growing child, it boosts the mother’s vital systems so she can be there to take care of her new baby, her family, and herself, as well.
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78 The Wellspring | February 2018
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Farewell
Dictionary
ECT Definition: Electroconvulsive Therapy noun
A psychiatric treatment in which seizures are electrically induced to provide relief from mental disorders.
“
FOR ME, ECT SPED UP THE PROCESS TO RECOVERY. A PSYCHIATRIST ONCE TOLD ME THAT PATIENTS WHO STRUGGLED FOR A LONG TIME BEFORE DOING ECT OFTEN ASK HIM, 'WHY DIDN'T WE JUST DO THIS FIRST?'
”
-ZAHAVA LIST, TEN QUESTIONS, PAGE 22
Shevat 5778 | The Wellspring 79
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