Wellspring issue #26 by The Wellspring

WEALTH OF HEALTH CONFERENCE WITH MOISHE FELDMAN OF GLOBAL KOSHER'S KENDAMIL BABY CEREALS

"SIX MONTHS IN OIL OF MYRRH"

BEHIND THE SCENES AT MYTEAM Empowering girls living with invisible illness

Queen Esther's Essential Oils Get a whiff of aromatherapy

THE CLEANING HELP'S NO-SHOW

STRENGTHEN THOSE ABS Syma Kranz's recommended moves

Will it lead to your binge?

WHAT'S A POKE BOWL?

CONSTANT DRIP

And is it good for you?

Drool. Know it, donâ&#x20AC;&#x2122;t love it, but what do we do about it?

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ECZEMA OR PSORIASIS? You tried everything? Naturalife has your answer.....

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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 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.

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From the Editor

Dear Readers,

“As opposed to organizations that support patients through what they hope is short-term illness,” one of the founders of MyTEAM noted during our interview for this issue’s Dedicated to Health, “our focus is not to distract our members from their pain.” Rather, MyTEAM, which was founded and is run by three admirable young girls in collaboration with a licensed social worker, is a novel organization that helps teens and young adults face the challenges of living with non-life-threatening silent illnesses that are, for the most part, permanent. “The goal at other organizations,” the co-founder explained, “is to let the patients have as much fun and entertainment as possible, to take their head away from the situation. We do the exact opposite. Here’s a girl who looks like every other person but is living with a condition that’s taking up central space in her life. We teach her how to live with it, how to reach acceptance.” As someone who values inner emotional work, I found the wisdom of these girls, young adults living with a silent illness, awe-inspiring. Perhaps due to their own life experiences, they’ve come to the realization that distraction simply doesn’t work. Although it may serve as the perfect solution for people who are stricken with a short-term illness, who must endure a few months of agony in order to emerge with a clean bill of health, it surely doesn’t cut it for those whose illnesses, such as Crohn’s, colitis, or diabetes, are here to stay. Instead, these people must courageously face the pain of living with a disease in order to accept their situation, and, ultimately, themselves. We live in an era in which distraction has become a coping mechanism of choice. When uncomfortable emotions overwhelm us, our immediate reaction is to flee. As adults, we may choose to escape through the use of technology, shopping, or, of course, food. As I emphasize in Clean Slate, this magazine’s column on emotional eating, food is our kosher drug. It helps us drown out the feelings that we’d rather not face and provides us instant pleasure. Inadvertently, parents may encourage their children to distract themselves from their emotions, as well. When a child cries, and we immediately seek to silence her by offering a lollipop or prize before first acknowledging her pain and giving her the space to feel it, she subconsciously learns that the way to modulate emotions is to draw her attention away from them. Interestingly, even exploring various alternative avenues toward emotional health without addressing the emotions at their core is yet another, perhaps more creative, means of distraction. While aromatherapy, for example, has its virtues, as we explore in this issue’s cover feature, it doesn’t take the place of true inner work, of facing the emotions that are robbing us of the serene, happy life we deserve. A few drops of lavender in your diffuser or a deep massage works wonders in relaxing the mind during a stressful season, but as long as the deep, underlying emotions are not addressed, they will continue to fester. Numbing ourselves from our emotions is destructive to our wellbeing not because it robs us from feeling pain but because, most importantly, it robs us from the ability of feeling true joy. Because we can’t pick and choose which emotions we want to experience and which ones we’d rather filter out, when we distance ourselves from negative feelings, we’re simultaneously distancing ourselves from the positive emotions, as well. Thus, distraction carries us far, far away from the happiness we crave. If we want to have not only a true simchas Purim but a true simchas tamid, our first step in acquiring this elusive contentment is to stop running. May you all merit feeling true joy every day of your life,

Shiffy Friedman

shiffy@wellspringmagazine.com

Well-Put!

“If you give your body what it needs, it can heal from any ailment,” says kinesiologist Baila (Betti) Fasten. In this issue’s Cup of Tea, Baila shares how you can regenerate your body by implementing simple changes. Check out page 66 for the scoop on natural healing. Adar 5778 | The Wellspring 7

Contents

MARCH 2018 - ADAR 5778 WELL INFORMED

FIGURES By Miriam Katz

12 14 16 18

WEALTH OF HEALTH Conference with Moishe Feldman By Sarah Weinberger

HEALTH ED Flu Facts By Judy Leiber, CNC

DEDICATED TO HEALTH 10 Questions for Rochel Ozur By Shiffy Friedman

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 Careful on the Go By Shani Taub, CDC IN GOOD SHAPE Ab Fitness By Syma Kranz, PFC COVER FEATURE Essential Oils By Shiffy Friedman HEALTH PROFILE Client: Rivky By Esther Steinmetz AT THE DIETICIAN Gluten-free Diet By Tamar Feldman, RDN, CDE MONTHLY DOSE Energy Booster By Yaakov Goodman

8 The Wellspring | March 2018

26 28 30 56 58 60

“ ” EVERYONE CAN BENEFIT FROM AROMATHERAPY, BECAUSE WE ALL EXPERIENCE IMBALANCE IN SOME WAY.

-AROMATHERAPIST AYELET MINTZ, COVER FEATURE, PAGE 30

The next issue of The Wellspring will appear iy”H on March 21st.

EAT WELL

39 49 51 52 54

SEASONED Good Stuff By Yossi & Malky Levine THYME FOR DINNER By Shiffy Friedman POTS + PLANTS By Naomi Hazan

NEW COLUM

TIDBITS IN THE NEWS By Liba Solomon, CNWC NUTRITION FACTS IN A SHELL This Month: Medjool Dates By Devorah Isaacson

WELLBEING

“ ” THESE STUFFED PEPPERS ARE NOT ONLY BEAUTIFUL, BUT THEY'RE STUFFED WITH FABULOUS FLAVOR TOO.

-MALKY LEVINE, SEASONED, PAGE 43

62 64 68 70

FROM THE GROUND UP Drooling By Goldy Guttman, Ms. Ed. HEALTH PERSONALITY Baila (Betti) Fasten By Yocheved Grossman EMOTIONAL WELLNESS Pre-Pesach Anxiety By Dr. David H. Rosmarin 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

DIARY By Chava D. Adar 5778 | The Wellspring 9

Springboard

Letters

Recipes Welcome

[Issue #24: Thyme for Dinner]

ers me that comes up a lot. Articles promoting “greens” do not address the issue of bugs. For example, in the last issue, there is an article about kale’s amazing health benefits, and at least one recipe calling for basil leaves. I don’t think I have ever seen these greens sold with a hechsher. And I’ve never heard of an easy way to check them. The produce aisles in non-kosher supermarkets provide an array of very tempting-looking greens, most of which are host to many little critters. It’s frustrating to be so limited. Maybe I am behind the times; I’d be very happy if there is a kosher way to use more greens. Can you please write about this?

Thanks so much for your amazing magazine; it’s so refreshing and well-written. Kudos for the new column on all-natural suppers. Since my husband won’t touch any sauces (and yes, ketchup is not an item in my house), I am constantly on the lookout for new recipes besides for baked turkey drums (no chicken either) and mashed potatoes. I am so excited you will be featuring this every month. Keep up your fantastic work, C. G.

Beware of Bugs

Thanks, R. Reich Editor’s Note: Thank you for bringing this important topic to our attention. Since our recipe development team is based in Eretz Yisrael, where these vegetables are available in pre-checked packages, we’re able to use them freely. We reached out to recipe developers in the U.S. and learned that during certain seasons, there’s a full line of prechecked vegetables in various supermarkets. Alternatively, frozen cubes can be used.

Proud Mom

[Issue # 24: Nutrition Facts] Since kale is one of the “most heavily pesticide-sprayed crops” it stands to reason that without the use of pesticides, it is one of the most heavily bug-infested crops available. I assume it is safe to believe that both the USDA and the farmers aren’t wasting time and money on unnecessary spraying. Therefore, organic kale has to be checked very carefully. Kol Tuv, Y. M. H. I’m excited that you put out a monthly magazine focusing on various aspects of health. It’s really important to discuss these issues, and I’ve read some very interesting things. There is something that really both-

10 The Wellspring | March 2018

[Issue #25: Ten Questions for Zahava List] Thank you so much for including this interview in your magazine. I am so proud of my daughter Zahava for starting this wonderful organization, and am very happy it has helped so many people. May it continue to help many more, Aliza G.

Virtues of Chazkeinu

[Issue #25: Ten Questions for Zahava List] I would like to thank The Wellspring for increasing the awareness of the Jewish community regarding mental illness in the February edition’s article about Chazkeinu. I, along with hundreds of other girls and women out there, have benefitted tremendously from their help. Chazkeinu literally saved my life and the lives of so many others. There is no organization similar to it. They have heeded the cries of many women who are struggling with mental illness. Hashem should continue to give them the strength to keep up their amazing work! With much hakoras hatov, Raizy

Please Publicize

[Issue #25: Ten Questions for Zahava List] The latest issue of The Wellspring is great, as usual. I just picked it up yesterday and read it from cover to cover. When I came across the interview with Zahava List, I immediately called a friend for whom I knew Chazkeinu would be a lifeline. Frustrated, she confided that she’s embarrassed to email your office for Zahava’s contact information. She’s been waiting for such an organization for years. Unbeknownst to most, her husband has been suffering from bipolar for 18 years and she lives a very difficult life. One of the treatments this friend's husband tried was the ECT you described. It wasn’t so simple and is not a cure-all. Therapy, which was a must for them too, is exorbitantly expensive and generates very slow progress. People who very badly want to remain private will most likely not

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.

reach out to your office for contact information. I know Zahava compares mental illness to physical illness, such as diabetes, but until the community integrates this belief, many women may be hesitant to reach out for help. Please publicize Chazkeinu’s contact information so it is available for everyone; it’s pikuach nefesh. Zahava List can be reached at: 314-346-7414 info@chazkeinu.org

PCOS Myths More Popular Than You Think [Issue #25: At the Dietitian]

As a dietetics intern, I greatly appreciate Tamar Feldman’s column. She provides evidence-based information in clear and practical detail. I found her article on the three myths about PCOS especially enlightening. Since I see lots of women with PCOS at my place of internship, I understand how widespread these misconceptions are indeed. Literally all of the women I’ve seen came in under the impression that they would not be able to lose weight—and lose weight they did. Thank you for bringing this and other important information to the attention of the community. Ahuva R.

generation and gave her a sample of Bausch & Lomb’s PreserVision® Eye Vitamin & Mineral Supplement – AREDS 2 formula. He gave her a prescription for it as well. I told my wife not to take it, as it lists a few treif ingredients. Providentially, The Wellspring’s January issue had an article about this same subject. Rabbi Hirsch Meisels’ article explains the research history of macular degeneration medicines quite well, and we thank him for it. However, there is a substantial error in the article. I quote: “… including the addition of lutein and zeaxanthin, which Maxi-Omega-3™ Eye Formula contains.” The label on the bottle, however, does not list zeaxanthin as an ingredient, nor does it list paprika fruit extract, which is a kosher source of same. The ingredient list also includes other items with which we aren’t familiar. We would appreciate if you would clarify the situation. S. L. Lakewood, NJ Yaakov Goodman, CN, responds: Thank you for your important question. Maxi-Omega-3™ Eye Formula does indeed contain zeaxanthin, but it was accidentally not printed properly on the old label. The new, revised label, which will be out shortly, will contain zeaxanthin on the ingredient list.

Stuck on Sugar Missing Ingredient?

[Issue #24: Cup of Tea with Beth Warren]

My wife’s doctor recently diagnosed her with early macular de-

I found the interview of nutritionist Beth Warren highly informative. It highlighted some important lifestyle

[Issue #25: Wellness Platform]

factors that I’ve been wondering about. I did have a hard time understanding, though, what she meant by “ultimately, any form of sugar, whether glucose or fructose (e.g., table sugar/agave syrup), is processed in the same way by the body, even if it comes from a natural source.” Can Beth please clarify? Beth Warren, RDN, responds: Sugar helps make up a carbohydrate. Sucrose (table sugar) is a disaccharide, consisting of two simple sugar molecules, or monosaccharides. Glucose and fructose are monosaccharides. Fruit sugar is made up of sucrose and fructose. Whether it’s the sugar you put in your coffee, the sugar in your banana, or a food product with high fructose corn syrup (which is comprised of varying amounts of fructose and glucose as well), your body processes it the same way. Sugar digestion begins in the mouth, then the sugar is mostly broken down in the small intestine, where enzymes break the disaccharides in the sucrose into monosaccharides. The monosaccharides are carried to the liver and converted to glucose, which your body can store as glycogen in your liver or use as energy. Obviously, the health benefits, or lack thereof, are dependent on the source of sugar. Table sugar consists of empty calories, while fruit contribute a variety of nutrients to the body, including potassium, fiber, and vitamins A and C. All sugars, however, are metabolically the same regardless of the source. After absorption, the body is unable to distinguish the original source of the sugar, whether it is fructose, glucose, or any other sugar.

Quick Question

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

Question: My children tend to run high fevers. On my doctor’s advice, I alternate giving Tylenol® with Motrin®. The fever stays above 102 and lasts for several days. Should I be concerned, and is there anything natural I could do? Response: Fever is a sign that the body is fighting an infection. In addition to the Tylenol and Motrin, give your child immune support so the body can better fight, such as Maxi Health’s Kiddie Boost™ or Maxi Echinacea™ . Make sure to give the child plenty to drink, to avoid dehydration. You can mix 5 drops of lavender essential oil with 1 cup of water and use it to sponge down the child. You can also wet their socks with the lavender water. Do not use too many blankets; the heat will prevent the fever from going down. Take care, Miriam Schweid, nutritional consultant

Adar 5778 | The Wellspring 11

Wellness Platform By Rabbi Hirsch Meisels

OIL THOSE JOINTS

Managing the pain of arthritis

In addition to maintaining the condition of the body’s primary organs, focusing on their oftenoverlooked peripherals is crucial for overall health. Joints are one case in point. Although small in size relative to the organs, this structure, at which two parts of the skeleton are fitted together, plays a vital role in enabling smooth, painless movement. Joints can be rigid, like those between the bones in the skull, or movable, like the ones in the knees, hips, and shoulders. Many joints have cartilage on the ends of the bones where they come together, to prevent the bones from rubbing against each other. However, when the joint’s cushioning abilities become limited, generally due to arthritis, movement becomes painfully difficult. Many people also suffer from morning stiffness, whereby it takes time for their joints to warm up, like it would a cold car. Through measuring various markers in the blood, doctors can detect inflammation and diagnose a jointrelated condition, the two main types being osteoarthritis and rheumatoid arthritis. While it’s mainly the elderly population that suffers from the former after years of joint-related wear and tear, the autoimmune condition rheumatoid arthritis can affect even young people. Conditions like these often necessitate anti-inflammatory medication. While medications, whether Advil or prescription drugs, plays a role in relieving joint pain, they are generally accompanied by side

effects. Still, sufferers may choose to take medications simply because their current pain is unbearable and they don't think ahead of the potential detrimental effects they may be generating. The good news is that a side-effectfree alternative does exist. Nutritional supplements such as Maxi Health’s Maxi Omega-3™ Joint Formula have the ability to relieve joint pain. Let’s understand how, as well as examine the scientific research that supports it. As the name of the supplement suggests, fish oil plays a vital role in, quite literally, oiling the joints. With over 1,000 mg of omega-3 per serving, the main nutrient in this supplement is particularly helpful in relieving the symptoms of arthritis. Incredibly, animal studies have shown that omega-3 has the capacity to not only relieve inflammation in arthritic joints, but to prevent arthritis, as well. A 2007 study by the American College of Nutrition revealed significant improvement in subjects with arthritis after only 7 days of omega-3 intervention. After 14 days of supplementation, the results were exponentially more pronounced. In another clinical trial conducted in 2005 and published in the American Journal of Gastroenterology, findings revealed that omega-3 fish oil not only reduces inflammation in subjects with osteoarthritis, but in those with rheumatoid arthritis, as well. Researchers who sought to understand the efficacy of omega-3 fish oil on joint inflammation conducted a study in which they

compared the results of two kinds of supplementation. While one group was given a supplement that contained only glucosamine, another anti-inflammatory substance, the experimental group was given a supplement that contained omega-3 fish oil, as well. Not surprisingly, the experimental group reported less painful symptoms than the control group. Perhaps the most telling study of all is one that was conducted in 1995 and published in Arthritis & Rheumatology. In this trial, a group of ten doctors researched the difference in efficacy between natural supplementation and medication. Working with a population of 66 patients with rheumatoid arthritis, they conducted a double-blind, placebo-controlled randomized trial over a span of 26 weeks, during which the control group was given a corn oil capsule and the experimental group a fish oil capsule, while both groups continued taking their regular medication. For the last 8 weeks of the trial, the experimental group was taken off their regular medication, as well, taking only fish oil as an anti-inflammatory measure. The results were astounding: the various tests and evaluations revealed a significant reduction in inflammation throughout. Of course, based on this telling study, the researchers concluded that supplementation of omega-3 fish oil, even without medication, may lead to significant anti-inflammatory improvement.

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 | March 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

Torah Wellspring: Emotional Health By Rabbi Ezra Friedman

FEELING GUILTY

MY LACK OF CLARITY IN YIDDISHKEIT IS CAUSING ME PAIN The following is a letter we received from a reader regarding the Torah Wellspring column. Dear Rabbi Friedman, From what I’ve read in your past few articles, I see that you focus on exploring the Torah approach to emotional health, a very important topic. I have been struggling with an issue for many years, and I hope that you’ll be able to provide the clarity I’m seeking. I was raised in a frum home and have been observant all my life. However, from the later years of adolescence until today, in my thirties, I’ve found that I connect less and less to the Yiddishkeit I was raised with. In the beginning, the issue was more technical. I would spend lots of time wondering what Hashem wants from us and other such theoretical questions. But, the older I get, the more I realize how this lack of clarity is affecting me emotionally. To be honest, I’m full of guilt. After I commit a misdeed, perhaps to quiet my guilt, I start wondering, “Why does Hashem care if we do aveiros?” Since I have no answers, I can’t connect to Yiddishkeit emotionally. This bothers me very much, to the point that I’m feeling deeply saddened, even a tad depressed, about it.

Rabbi Friedman’s response:

Thank you for asking this important question, which brings us to a topic I’ve wanted to address for a while. I believe that in the merit of your courageous admission, the response below will bring clarity to many. From your question, dear brother, I perceive one thing—that you’re not connected to Yiddishkeit in a way that

14 The Wellspring | March 2018

brings you pleasure. Rather, you relate to it as a code of laws. It would be safe to assume that you’re keeping mitzvos out of habit more than from choice. If this is the case, you’re fully entitled to be emotionally aggravated when performing these steps. The reason for this is that the only desire every person has is to attain pleasure. Man’s greatest motivator is pleasure. You may not

understand this immediately; sometimes we need to invest a great deal of thought to understand how, at the end of the day, everything we do or don’t do is a result of this one and only pursuit. Especially if you’ve been raised to believe that Yiddishkeit is just a code of laws, you may have a hard time believing that a person was created to have pleasure. This truth, however, is not only aligned with our hashkafah; it is our hashkafah. As the Ramchal opens his sefer Mesillas Yesharim, “Ha’adam lo nivra ela lehisaneig al Hashem, a person was created only in order to get pleasure from Hashem.” Rav Avigdor Miller zt”l, who lived Yiddishkeit to the fullest, used to say that when we read this verse, we must pause after “lehisaneig,” because all we’re here for is pleasure, the ultimate of which is spiritual pleasure. Since a person’s only motivator is pleasure, logic dictates that if Yiddishkeit doesn’t give you the pleasure you’re seeking, it loses its luster in your eyes. In order for you to get rid of the emotional issues surrounding Yiddishkeit, and even more so, to finally enjoy it for the first time in your life, you must find a way to make Yiddishkeit the pleasurable experience it’s meant to be. This, I

believe, is your direction of healing. As long as you don’t find pleasure in Yiddishkeit, your pain and distance from it will only intensify. It’s your obligation to find that pleasure, to change the perspective you have on Yiddishkeit and start approaching it differently. Although one article is insufficient to fully address this problem, I will do my best to get you started with the foundations. If you have a genuine desire, Hashem will help you find the clarity and comfort you seek, as He says, “Pischu li pesach kepischo shel machat v’ani eftach lachem pesach kepischo shel ulam.” You do yours, and I will do Mine. So too, commenting on the verse “Hashem gives wisdom to smart people,” Rashi notes that Hashem bestows it to those who are searching for it. In order to get started in the right direction, let’s explore some of the basic questions that are on your mind, such as the purpose of the Torah, the purpose of mankind in this world, and, in general, the purpose of Creation. The answers to these questions are the bedrock of leading a Torah life. It’s brought down in all sefarim, starting with the Torah itself and further explained in the Gemara and more so in sifrei mussar, that Hashem created us because He wants to give us pleasure. This is because He is the embodiment of good, and, as the Sefer Hachinuch writes, “K’derech hatov sherotzeh l’heitiv, a good Being wants to bestow good.” Since Hakadosh Baruch Hu simply wants to share His all-encompassing goodness, He created mankind. So, you may wonder, what’s the connection between mankind and good? The truth is that the ultimate good Hashem wants to bestow is the good that awaits us in the World to Come. But since He is the quintessential Giver, He wants this good to be complete. Goodness is incomplete when we receive it undeservedly. “Nahama dichsufa,” as the Gemara terms it, “bread

of embarrassment,” doesn’t feel wholly good to us. Thus, Hashem had to create a route through which the good He plans to give us will become rightfully ours—indisputably good in all aspects. Through working for it and then finally reaping the rewards of our efforts, our neshamos are able to experience total goodness that is not lacking in any way. In order to actualize this plan, Hashem created This World. He also created the body, which serves as a vessel for the neshamah that will eventually enjoy all the good He has in store for us. Through the work our body does in This World, the neshamah ultimately reaches the Eternal World feeling no shame in partaking in the ultimate pleasure. In order for us to know how to reap these incredible benefits in the World to Come, Hashem gifted us with the Torah. This comprehensive guide gives us precise instructions as to what we’re supposed to do in order to earn all that goodness. In summary, the entire purpose of our life in This World is for Hashem to be able to give us the ultimate good that awaits us in the World to Come. From this understanding, we cull incredible chizuk. First, if Hashem wouldn’t love us so much, He would never have created this entire setup. There would be no Creation, no Torah, and no people. Also, since Hashem created us for the sole purpose of acquiring pleasure in the World to Come, our entire essence is that we’re pleasure seekers. This search for pleasure doesn’t start in the World to Come; it begins right here. For this reason, our neshama is created in such a way that we will do things only in order to attain pleasure. However, part of our work in This World is to pursue the right pleasures that the Torah advises us to be connected to—pleasures that won’t diminish our reward in the World

to Come. If you live your life under erroneous assumptions regarding Yiddishkeit and Hashem’s motives for creating the Torah, it’s virtually impossible for you to be connected to Judaism. Since your essence is that of a pleasure-seeker, without having the above approach to Yiddishkeit—without being cognizant that everything you do or don’t do is a direct or indirect outgrowth of your search for pleasure—how can you possibly be motivated to pursue it? However, once you internalize these concepts, living a Torah life will become your greatest source of pleasure. You will finally realize that Hashem created you because He loves you like a father loves His son, and He wants to gift you with total goodness today and always. Rav Noach Weinberg zt”l, who was a role model in living according to these foundations of Yiddishkeit, used to say that Hashem is like a loving father who will do everything for his child. He’ll prepare his clothes and cook his meals and even walk at his side. The one thing he can’t do, however, is live his life for him. Hashem is writing your script for you, but you have to live your own life. Hashem says to you, “My dear child, I will give you everything you need, but you must do one thing: you must choose life. Ubacharta bachaim.” Life, dear brother, is choosing to connect to true Yiddishkeit, to your true essence. I do want to mention that I feel there’s more to your question than what you’re asking. However, since this was asked in a public forum, I have only addressed your direct question. If you feel that you need further assistance, please don’t hesitate to contact me through The Wellspring. In the merit of your genuine desire to connect to your neshamah, may you find the clarity and comfort you seek. Rabbi Ezra Friedman can be reached through The Wellspring.

If Hashem wouldn’t love us so much, He would never have created this entire setup. There would be no Creation, no Torah, and no people. Adar 5778 | The Wellspring 15

Well Informed

Health Updates in the News By Liba Solomon, CNWC

NOT JUST A POUND UP OR DOWN Even minor weight gain affects your health

If you’re telling yourself that just a few pounds up this Purim won’t make a difference, here’s news. Even a modest weight gain of about six pounds, researchers have found, alters the body’s basic biology. Bacterial populations morph, inflammation patterns shift, and the cardiac system undergoes genetic changes. This potentially boosts the risk of heart disease and diabetes. While previous research tended to link obesity to disease in a very general way, warning us that fat is a killer, technological advances have made it possible to record and compute the vast amount of information generated inside a thickening, or thinning, body. The team studied 23 people with body mass indexes of between 25 and 35. A BMI of 25 is on the highend of normal; a BMI of more than 40 roughly equates to morbid obesity. About half of the people were insulin-

resistant or at risk of diabetes. The other half were insulinsensitive or able to process insulin normally. The biological profiles of the participants were culled from blood samples. Participants received a high-calorie diet—about 1,000 extra calories per day for men and 750 extra for women. After 30 days they had, on average, tacked on 6 pounds. “It’s not unlike what a lot of us do over a holiday season,” Snyder says. “This is not outside the realm of what normally goes on.” Although this weight gain was only moderate, the participants’ biological profiles changed also. This detailed view could lead to better health care, says Dr. Wendy Scinta, president of the Obesity Medicine Association, based in Syracuse, N.Y. While cautioning that the study is small, Scinta says it suggests why yo-yo diets can be harmful. “The research shows us that a little difference in weight can make a huge difference in the way the body functions, in both directions—weight loss and weight gain,” Scinta says. Here’s the good news, though: When participants lost the weight, their body’s systems recalibrated back to their original states. Snyder’s advice: “Don’t gain the weight. Exercise and the food you eat are absolutely critical.”

WATCH THE WINDEX

Not only trucks emit pollution With Pesach on the horizon, you may be subjecting your loved ones to way too much pollution over the coming weeks—and we’re not talking about the black smoke that trucks emit. Everyday products such as perfume, skin lotion, hair spray, deodorant, household cleaners, and lawn pesticides contain compounds refined from petroleum and thus damage air quality to the same extent as the exhaust from vehicles, a new report shows. “The use of these products emits VOCs in a magnitude that’s comparable to what comes out of the tailpipe of your car,” says study lead author Brian McDonald, a researcher with the University of Colorado working in the U.S. National Oceanic and Atmospheric Administration’s (NOAA) Chemical Sciences Division. In the report, a fresh assessment of air quality in Los Angeles, using sophisticated new equipment, determined that the amount of VOCs emitted by consumer and industrial products is two to three times greater than previously estimated. “Many of the volatile chemical products we use every day are intended to simply evaporate,” says Jessica Gilman, a

16 The Wellspring | March 2018

research chemist with the NOAA’s Chemical Sciences Division. “Think of using hand sanitizer in cold and flu season, scented products, or the time spent waiting for paint, ink, and glue to dry. In all of these instances, we are waiting for these volatile chemical products to evaporate.”

Hey Brooklyn

Celebrate Safely

How to stay healthy, safe and happy this Purim!

Under 21?

Pace yourself. Excessive drinking is dangerous.

Make sure to space your drinks and try to eat prior & during drinking.

It is recommended to stay under four standard drinks to reduce your risk of alcohol -related injury or harm.

Drinking + Meds Donâ&#x20AC;&#x2122;t Mix.

Drinking alchoholic beverages is even more dangerous for children and teenagers. Be responsible! Donâ&#x20AC;&#x2122;t offer any child or teen a drink.

Never Drink & Drive. No bringing alcohol into the carâ&#x20AC;&#x201D; even for passengers.

Never drink while taking medications.

If you plan to drink, organize a

(unless otherwise advised by your physician)

among friends or family.

designated driver

This safety message is brought to you by Hatzolah and Ezra Medical Center

Well Informed

Figures By Miriam Katz

Essential Oil Data

$7.5

in 2015

220 1 It takes

pounds of lavender flowers to make pound of essential oil

billion

The global essential oils market was valued at

billion

The stats on aromatherapy It is expected to reach

$11.67

by 2022

10-15

drops of tea tree oil in a bath of lukewarm water helps fight foot odor

For citrus-flavored water, add

2-3

drops of lemon essential oil

18 The Wellspring | March 2018

most popular essential oils:

1. Tea Tree 2. Rosemary 3. Peppermint 4. Lavender 5. Oregano 6. Eucalyptus 7. Lemon 8. Chamomile 9. Clove 10. Frankincense

4 3 2

drops lavender

drops cedarwood

drops frankincense

in your diffuser before bedtime promotes rest and relaxation Adar 5778 | The Wellspring 19

Well Informed

Wealth of Health By Sarah Weinberger

conference with: MOISHE FELDMAN GLOBAL KOSHER LTD. SERVICE:

Import/export and distribution

SINCE: 2007 LOCATION: United Kingdom, London PRODUCT:

Kendamil Mehadrin organic baby cereal

Moishe Feldman is the managing director and founder of Global Kosher UK, an international distribution company renowned for its innovative products, such as its Kendamil Mehadrin baby formula (previously featured in this column). Its latest claim to fame is the Kendamil Mehadrin organic baby cereals, one of which is gluten-free and koher for pesach, that fill the gaping void of a quality solids for babies. A product of two years of pharmaceutical and nutritional research by experts in the field, Kendamil Mehadrin organic baby cereals are certified kosher by Kedassia of London and are distributed in the U.S. and Canada by Mehadrin Dairy Co., where the products are also under the hashgachah of the Magriv Rav.

THERE ARE CURRENTLY VARIOUS BABY CEREALS ON THE MARKET. WHAT MAKES YOUR PRODUCT LINE UNIQUE?

Parents always want the best for their children, and when it comes to baby food that means pure ingredients, produced to the highest specifications. Many parents prefer organic baby food when possible, as they then know that the product contains no traces of pesticides or genetically-modified materials. We’re also delighted that we’re producing a certified gluten-free kosher for Pesach variety. As baby food manufacturers, Kendal Nutricare, the producer of this product, always shies away from any kind of contaminants, such as heavy metals or pesticides. With these new organic cereals, parents can be sure that we have taken out anything which is not essential, and that even the extra fortifications, such as vitamins, are not only kosher but as natural as possible. The range varies in texture and complexity of taste, to suit the needs of babies from 4 to 10 months.

HOW LONG DID IT TAKE TO GET THE CEREAL FROM IDEA TO DISTRIBUTION?

We’ve been working on this project for just over 2 years

20 The Wellspring | March 2018

now. The first meeting with our extended partners at Kendal Nutricare was about 16 months ago. We carried out a lot of market research, specifically around the issue of perceptions of organic foods. We also investigated what types of baby cereal are available and popular around the world, to ensure that we produce cereals that parents really want for their children.

HOW DID YOU MANAGE TO PRODUCE A KOSHER L’PESACH CEREAL?

This was a very challenging project. We had to be careful in so many different areas. In addition to the general need for pure ingredients for any kind of infant food, we had to incorporate kashrus, organic status, gluten-free status requirements and then ensure that one of the products was kosher l’Pesach. The cereal is, however, kitniyos, and on Pesach should be prepared in a designated area with dedicated equipment—preferably disposable, to avoid any mistakes. Kendal is always very selective about where they source their ingredients. For this project we worked together with them, getting the grain from Germany, the fruit for the flavored varieties from France, and some of the other ingredients from South America. So it truly is a “Global Kosher” product! The two specific issues were ensuring there was no cross contamination of the grain, and koshering the factory plant. For the Pesach cereal, it was important to go right back to the fields of grain, before they were even harvested. Since farmers grow different grains in fields next to each other, there is a chance that due to seeds scattering or the wind blowing grains, a field of grain that might be suitable for Pesach—and gluten-free—could actually contain a few stalks of, say, wheat. Harvesting these days is carried out by combine harvesters, which cut, thresh, and winnow the grain all in the same machine. Then at the mill, the grain is

stored in a silo, which has previously held other grains. Although it is cleaned out in between, as are the trucks that transport the grain and flour, this is not considered adequate for Pesach use. In order to ensure that all these issues were covered, Kendal found a certified gluten-free company that controls the grain right from the field. This meant that none of their equipment—harvesters, trucks, mill machinery—had ever come into contact with any kind of chametz grain. Even the way in which the grain is measured had to be examined to ensure there was no cross contamination. Normally, the truck carrying the grain drives onto a weighbridge and is weighed. Then it unloads the grain and is weighed again. Grain is paid for not by weight but by yield; a sample of a few pounds is taken to a laboratory, where it is tested for its content, such as the amount of starch. The level of care to avoid cross contamination is so high that the sampling machinery is dedicated for gluten-free grain, and the load passes to the mill via special pipes.

ONCE THE FLOUR IS READY, HOW IS IT TURNED INTO CEREAL?

Rabbi Michoel Sharf, executive kashrus director at Kedassia, remarked that in 20 years of working in kashrus, this has been his most challenging project. To make baby cereal, the flour is made into a sort of porridge, which is then evaporated on rollers. There is a huge drum, with a cylinder about 23 feet long and a large heating element inside. The porridge falls like a curtain over the drum and the water evaporates, leaving a dry product, like a sheet of paper, which is then broken down and sieved. It’s a very delicate process, because the grain must be cooked enough to kill any bacteria, without destroying the nutrients. Kendal has developed its own process to cook the porridge for just the very shortest amount of time necessary. We obviously made the run of Pesachdik cereal first, but because we were using equipment which had previously been used for chametz grain, it had to be thoroughly cleaned before it could be kashered. A team of seven people took about 12 hours to clean the machinery— that’s over 90 hours of cleaning! This was then followed by a rigorous kashering process. We did three days of Pesach production, and then began producing the chametz cereal.

or fruit purees, and they can all be mixed together in varying proportions (bearing in mind their suitability for the age of the baby) and with whatever kind of milk product the baby usually drinks, to make a variety of cereals for the baby to enjoy at any time of day.

WHAT PART DOES GLOBAL KOSHER PLAY IN THE PRODUCTION OF THESE CEREALS?

Since embarking on the mission of baby formula in 2013, our raison d’être is to supply consumers with a variety of high quality kosher foods. The Kendamil Mehadrin organic baby cereals, as well as the Kendamil Mehadrin baby formula, are exclusively manufactured for and distributed by Global Kosher Ltd. The Kendamil Mehadrin chalav Yisrael baby formula is now very well recognized internationally, and when the time came to launch Phase II, we decided to continue the range of supervised baby products by adding a range of weaning foods. The initial feedback is extremely positive, baruch Hashem, and we will continue to work in the background to increase the collection. Our next big project, iy”H, is ready-made formula bottles, for busy mothers on the go. We’re particularly excited about the kosher l’Pesach cereal, which will be a boon to busy parents. The cereals will be distributed via our usual network across the United Kingdom and shipped worldwide via our Global Freight division.

WHAT FLAVOR CEREALS ARE ALREADY ON THE MARKET?

Two varieties are already available in the United States and United Kingdom—a multi-grain porridge suitable for babies aged six+ months, and a fruit-flavored cereal suitable for babies aged seven+ months, which is glutenfree and kosher l’Pesach. These are part of a range of five kosher organic cereals, the rest of which will be available shortly, iy”H.

YOU’VE SPENT A TREMENDOUS AMOUNT OF TIME AND EFFORT INTO MAKING THESE CEREALS. HOW DO YOU KNOW BABIES WILL LIKE THEM?

Since it's impossible to test a product with babies for obvious reasons, a group of experienced testers at Kendal Nutricare sampled the product and gave highly positive reviews. Each organic cereal offers a unique taste and is comprised of different grains and/

Adar 5778 | The Wellspring 21

Well Informed

Health Ed By Judy Lieber, CNC

Flu Facts

While the flu season may be tapering off, it’s not officially over—ever. Regardless of whether you support vaccination against this respiratory infection or not, there are some important facts you ought to know about influenza, the illness that makes headlines every winter, affecting between 5 and 20% of the population annually.

True or false: The flu is caused by a number of viruses.

Answer: True. The viruses pass through the air and enter your body through your nose or mouth.

The main difference between the flu and the common cold is that the flu’s symptoms: A. are usually accompanied by fever B. come on suddenly C. include a cough D. include an upset stomach

Answer: B. Symptoms of the flu are similar to those of a cold, except that the flu’s symptoms usually come on suddenly. In addition, colds rarely cause a fever or headache, and flu almost never causes an upset stomach.

True or false: Most people with the flu recover on their own without medical care.

Answer: True. If you have a mild case of flu, stay home and avoid contact with others. CDC recommends that you stay home for at least 24 hours after your fever is gone, except to get medical care or other necessities. Your fever should be gone without the use of a fever-reducing medicine, such as Tylenol®. As you recover, make sure to cover coughs and sneezes with a tissue. Wash your hands often to keep from spreading flu to others. Drink fluids to avoid dehydration and boost your protein intake.chocolate, baked goods, and deep-fried and processed foods, raises LDL cholesterol level more than anything else in the diet.

Caring for someone who has the flu? Avoid being face to face with the sick person. When holding a child, place their chin on your shoulder so they won’t cough in your face. Wash your hands often, especially after touching the sick person or handling their tissues or laundry.

Which of these populations is least susceptible to serious repercussions as a result of the flu?

A. Infants B. Adolescents C. People over 65 years of age D. People with chronic illnesses

Answer: B. In children, the emergency warning signs of flu sickness include fast breathing or trouble breathing, bluish skin color, being so irritable that the child doesn’t want to be held, fever with a rash, and not drinking enough fluids. In adults, these are difficulty breathing or shortness of breath, pain or pressure in the chest or abdomen, sudden dizziness, confusion, and severe or persistent vomiting. Whether or not you get yourself and your family vaccinated, an important part of flu prevention is strengthening the immune system with a healthy diet, exercise, proper sleep habits, and nutritional supplementation, as well as washing your hands often to help stop the spread of germs.

22 The Wellspring | March 2018

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.

Well Informed

Dedicated to Health by Shiffy Friedman

10 QUESTIONS

FOR ROCHEL OZUR, CO-FOUNDER OF MYTEAM MYTEAM IN A NUTSHELL:

Confidentially providing peerconnection, mentors, and teleconferences for high-school and post-seminary girls with non-life-threatening medical conditions, such as Crohn’s, colitis, juvenile arthritis, diabetes, chronic fatigue, and Lyme disease.

WHAT MOTIVATED YOU TO LAUNCH YOUR ORGANIZATION?

Several years ago, I was diagnosed with Hodgkin's Lymphoma. While I was undergoing treatment and receiving incredible support, I had a few friends who were dealing with various invisible medical conditions. They were faced with incessant doctor visits, many unknowns, and debilitating (although concealable) symptoms. I was being pampered by Chai Lifeline and various other organizations while they were suffering tremendously in solitude. Since typically they weren’t hospitalized, and no one even knew they were sick, there was no one visiting them, and no organizations to cheer them on. Besides for the remarkable support I was receiving, I also knew that with Hashem’s help, my situation was temporary and that within a span of time I would move on. They, on the other hand, had no such assurance and needed the support just as much as I did, or even more. I couldn’t believe there was such a profound lack of support for girls whose conditions weren’t as “grand” as mine. A couple of years after I was in remission, together with two friends and a social worker, Mrs. Henchi Goldberg, LMSW, we launched MyTEAM as a support system for young girls who are suffering in silence.

WHAT IS YOUR CURRENT ROLE AT MYTEAM?

When a girl with an invisible medical condition reaches out to us, either I or one of the other coordinators will do the initial intake. At this stage, we gather information about the girl, such as how her condition affects her and where she is holding emotionally. The coordinators then collaborate to assign her to an appropriate mentor, a post-high-school girl or young married woman who has a similar condition and has grown and gained a healthy perspective. If she wants, we will also connect her with a teammate, a peer with a similar condition. If the girl is under 18, MyTEAM’s social worker will first do an initial intake with her mother. Before putting two girls in touch, we perform mentor and teammate trainings, in which we discuss applicable topics such as boundaries and validation. We periodically reach out to all our members to check in on them. About once a month, we have teleconferences featuring rabbanim, social workers, or mechanchos on subjects that are relevant to our members. Every month we mail out a poem with an inspiring and humorous message to all our members. We also send daily empowerment emails. Occasionally we ask the girls to email in stories about times they felt Hashem’s hugs in the darkness, or make up stories that encourage them to laugh about their conditions. We aim to create a positive, light feeling, which gives us all chizuk. Of course, we run everything by our social worker first.

24 The Wellspring | March 2018

CAN YOU SHARE AN ANECDOTE THAT HIGHLIGHTS THE WORK YOU DO?

A girl joined our organization last year with a minor diagnosis, although she was dealing with many more debilitating symptoms that were unexplained. She was really suffering, especially from the lack of answers. We paired her up with a phenomenal mentor who really helped her through that period. MyTEAM gave her many tools and was a crucial outlet for her. This year, she was finally diagnosed with a major genetic condition that explained her many symptoms. Now that her condition has an official fancy title, there are many organizations that are readily available for her to turn to. But to MyTEAM, it’s not the title of the condition that validates the struggle of illness.

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

Sometimes, a girl in need of support reaches out to us, but her parents don’t want her to speak to anyone, either for shidduchim reasons or because they don't think it’s necessary. She’ll reach out to us herself, but when we ask for her parents’ info, she’ll tell us not to contact them. If she’s under 18, we can’t pair her up with anyone without parental consent. There are probably lots of girls who would reach out to us if not for their parents’ disapproval. For many parents, hiding their daughter’s lifealtering disease is extremely important, but it deprives her of the chance to get the assurance and comfort she desperately needs. When adults with conditions reach out to us, we see how the years of keeping their disease a secret often caused them more harm than good, and it’s a pity that many young girls aren’t granted this opportunity.

WHAT DO YOU WISH PEOPLE WOULD KNOW ABOUT INVISIBLE ILLNESS?

Invisible illness is much more prevalent than people believe, for the obvious reason that it’s invisible. So if someone is complaining of symptoms that you don’t see, such as pain or fatigue, realize that they need to be validated, because it’s real. Baruch Hashem you can’t understand it, but realize that they’re dealing with something major. This lesson has taught us that so many challenges can be invisible, such as shalom bayis problems or infertility. Since we can never really know what people are dealing with, it’s important to treat everyone sensitively.

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

We’ve learned to balance being professional with being empathic; to know what is our role, and what is not. People always ask us how we don't get down by constantly hearing about so many girls’ struggles. Let's say we get contacted by a girl who spent the past few months in the hospital and is in a very low place. We don't view the girl as she is now; we view her five months down the line, when she has proper support and is laughing about her condition and helping others. We see this constantly. Within a few months, our girls really flourish, and after a year or so, many of our older girls become the most valued mentors. We believe in them—we’re confident that with the proper support they’ll blossom from this challenge.

MyTEAM can be contacted at myteam4teens@gmail.com.

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

A medical-referral organization referred a high school girl to us who was in desperate need of support. She was experiencing a big flare up and taking loads of medications, each with unbearable side effects. After keeping her condition secret for so long was taking its toll on her emotional health. As soon as she called us, we had the perfect mentor in mind for her. We put them in touch right away. The first time this girl spoke with her mentor, she was too afraid to share anything, so the mentor was the one who did the speaking—about her own story. She simply normalized her feelings. After the girl hung up, she told her mother, “This person gets me!” She eventually learned to open up and was able to let out all the emotions she had bottled up inside. Today this girl has the luxury of having consistent support, but still keeps her condition hidden from the outside world. She is doing incredibly well and has come to a certain level of acceptance.

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

We mostly get typical requests from young girls with invisible illnesses who are glad to join a support network. Although we make it clear that we deal with physical illnesses only, we still get many requests from girls with emotional and mental illnesses. We’re glad that Chazkeinu was created to fill this incredibly prevalent need.

WHAT’S THE BEST PART OF YOUR WORK? When we pair up two people and they click, we literally feel the joy of making a good shidduch.

When we first launched MyTEAM, we were nervous about one aspect of our support system, a concern that many people voiced: Take an average girl who has been living with a condition for a few years. She has managed to live a functional life and brushes aside the day to day weight of the struggle. Now, if we put this girl in touch with someone else and the pair talk about their condition and dwell on it, would it lead her to magnify and dramatize the reality of her condition? Would she have been better off with the status quo? Thus, the most encouraging news for us is when we hear back from teammates and mentors who tell us that it is precisely when they are able to talk about their illness in a positive, supportive, and chilled environment that brings them to true acceptance. As long as the condition was taboo, not thinking about it was a safe way for the girl to deny it. But once she begins sharing with another peer, it helps her process it properly.

WHAT WAS THE BEST COMPLIMENT YOU’VE EVER RECEIVED? “MyTEAM changed my life.”

Adar 5778 | The Wellspring 25

Living Well

Ask the Nutritionist By Shani Taub, CDC

Careful on the Go Eating healthfully away from home

The answers you’ve provided in this column have been very helpful to me in my weight loss and maintenance journey. At this time of year, I’m facing a circumstance I haven’t been in since I started eating healthfully almost two years ago, and I’m hoping you’ll be able to guide me through it. My in-laws have invited us to join them at a hotel for Pesach, which is something we’ve never done yet. While I surely look forward to the family experience, I’m concerned about “losing it” there. I realize that preparing my meals at home, which I do most of the time, is most conducive to weight loss and management and that a full week of catered food and relaxation may be detrimental to this end. What advice can you offer to help me stay focused and healthy during what I hope will be a beautiful week? —Thinking ahead

I’m glad to hear that you’ve found my advice to be helpful, and I hope the advice I will offer you in this article will fulfill this expectation for you. Good for you

that you’re being treated to Yom Tov with family. It can be a great opportunity for bonding, relaxation, and rejuvenation. But, as you say, being away from home at a catered venue for one week long does have its

26 The Wellspring | March 2018

downsides. This is true not only for people who spend Pesach at hotels, where the challenges are indeed greater, but also for those who are guests at other people’s homes for the duration of the Yom Tov. Controlling your food intake at every circumstance that’s out of your routine is difficult. As you write, eating your home-cooked meals every day is definitely most conducive to healthy living. It’s the best way to know what’s in the food, how much you’re giving your body, and to plan wisely. However, as Yidden, our routine changes considerably often. We have Shabbos at the end of every week, Yamim Tovim almost every month, and simchos all the time, baruch Hashem. If we’re not mindful of our intake, we can practically subsist on treats and parties. However, if there’s a will there’s a way, no matter what. If healthy living or weight loss/ management is a true priority for you, you will make it happen despite the challenges that your circumstances provide. Of course, some challenges are greater than others. Curbing your dessert intake at a regular Shabbos meal is exponentially easier than declining the caterer’s dessert for seven days straight, especially if you’re surrounded by company who’s literally taking

it all in. Still, this doesn’t mean it can’t be done. As a personal case in point, I was a guest at a Pesach hotel several years ago. While I definitely enjoyed the relaxed atmosphere and the opportunity to be served, I managed to eat very healthfully all week long. This was because eating right was a priority for me over “getting my money’s worth” in food. In fact, if you consistently indulge at a hotel, restaurant, or anywhere where you’re paying for your food, you’re not getting your money’s worth; you’re allowing the object you paid for to make you miserable. The goal of caterers is to create a pleasant atmosphere, and there’s no easier and better way for them to do it than through food. Make that high-caloric, sugar-dense, carb-loaded foods. That’s their way of spoiling their guests. As the hosts, they know how to do it just right. But as the guest, the ball is in your court. Will overeating make your stay more enjoyable? How happy will you feel a week down the line, or even an hour later? Before Pesach, I tell my clients, whether they’ll be going to a hotel or not, to remember that they will need

to get dressed for the second days, as well. The taste of feeling light, healthy, and in control, is the best taste ever. It lasts the longest and makes us feel the best. There is so much to enjoy during Yom Tov besides dessert, including nutritious food. Especially if you’re at a commercial venue like a hotel, there’s nothing wrong with requesting a salad with low-fat dressing on the side. You’re paying for it! As you say, it’s your opportunity to spend quality time with family, to socialize and relax together. It’s also a time for you to enjoy being served. When we were leaving the KMR hotel after Pesach, I heard women say, “Now I’m ready for liposuction.” Were these the people who got their money’s worth? After a whole Yom Tov of indulging, they only had more money to spend. Instead of looking at the unhealthy foods as a means of enjoying the experience, indulge in the luxury of not cleaning, of being served, and most of all in the luxury of choosing properly—the amount you’re supposed to, when you’re supposed to. These mindful choices will allow you to be a truly happy, healthy guest.

Clean Eating If you’re like most Jewish women, this time of year has you doing more physical labor than usual. While rubbing and scrubbing sure brings on the hunger pangs, the added stress we women feel as the countdown draws to a close can also boost our appetite. As always, preparation is the key to success. Especially on hectic days, make sure you’re prepped with nutritious power foods like Greek yogurt, hard-boiled eggs, and packaged turkey. These protein-dense, grab-and-go foods will fuel your body and spike your energy. Also, I don’t recommend cleaning at night. Instead, wake up one hour earlier to do the work. Cravings are lower during these hours, energy levels are higher, and you will accomplish much more in the same span of time. When you’re stressed, it’s especially important to eat healthy. Nutritious foods will give you the strength you need to deal with the work, whereas the negative effects of consuming junk food, such as weight gain and drained energy, will only cause more stress.

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.

Adar 5778 | The Wellspring 27

Living Well

In Good Shape By Syma Kranz, PFC

Ab Fitness

Strengthening the Middle While sticking to a consistent workout regimen generates results in every part of the body, some people find they have particular areas that require more attention. One of these areas, especially for post-birth women, is the abdomen. They may have tried sit-ups, cardio, and dumbbell side bends, but nothing seems to get rid of that stubborn fat on their sides and middle. If this describes you, here are some ways for you to work out that “spare tire.” Here are two facts you may not be aware of: Contrary to traditional belief, crunches don’t make the cut. And, you don’t need complicated equipment to get a great abs workout. In order to achieve a really fit middle area, we

28 The Wellspring | March 2018

want to work on the core. Regardless of where you are on the fitness spectrum, effectively training the core comes down to the three planes of motion: frontal, sagittal, and transverse. Doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss. I’ve listed some core moves—you’ll see lots of variations of plank exercises. Also, and more importantly, weight loss and body fat loss require a concerted combination of exercise, a healthy and specific nutrition plan, and other contributing lifestyle factors, such as getting good sleep and limiting your stress. Staying calm and happy is more important than any of these best abs exercises. Remember that!

Here’s how you can do your ab exercises at home:

1. PLANK TAP Start in a high plank with your feet hip-distance apart. Tap each hand to the opposite shoulder while engaging your core and glutes to keep the hips as still as possible.

2. DOWNWARD DOG TAP Start in Downward Dog. Lift your right hand off the floor and reach toward your left ankle, gently tapping the front of your foot or ankle if possible. Return right hand to the floor and repeat with the opposite arm. Stay in Downward Dog throughout the exercise.

3. PLANK UP/DOWN Start in a high plank. Bend one arm to bring the elbow and forearm to the floor. Bring the other arm down so you are in a forearm plank. Push back up to start, placing each hand where your elbows were. Continue, alternating the lead arm with each rep.

4. PLANK JACK Start in a high plank. Keeping your core engaged, jump your feet out and in (like jumping jacks).

5. LATERAL PLANK WALK Start in a high plank with shoulders above your wrists, abs tight. Step right foot and hand to the right, immediately following with left foot and hand. Take a few “steps” in one direction, then reverse the direction.

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

Adar 5778 | The Wellspring 29

Living Well

Cover Feature

30 The Wellspring | March 2018

Adar 5778 | The Wellspring 31

Living Well

Cover Feature

Not all men are created equal. When 32-year-old Shmuel’s fever clocked in at 102, he was unalarmed. While most men would be hiding under their covers in a scenario like this, although Shmuel felt sluggish and fatigued and had difficulty breathing, he characteristically trudged on with his work. When the fever went unabated for a few days, at his wife’s insistence, Shmuel paid a visit to the local medical center, where the doctor ordered a chest x-ray and diagnosed him with double pneumonia on top of the flu. As protocol dictates, Shmuel was rushed to the hospital, but after 12 hours in the emergency room, all he was getting was Motrin and Tylenol to keep the fever down. The pneumonia and flu were both viral, he was told, which thus required no medication. Shmuel was put on oxygen and told that he would get either better or worse—there was no way of knowing before the hours ahead would unfold.

help it adapt to its surroundings, we harness these protective and beneficial powers. Essential oils are composed of very small molecules that can penetrate the cells, and some compounds in essential oils can even cross the blood-brain barrier. They differ from fatty oils (like those in vegetables or nuts) that come from large molecules; the latter cannot penetrate the cells and thus are not therapeutic in the same manner.

Typically created through the process of distillation, which separates the oil and water-based compounds of a plant by steaming, essential oils are highly concentrated and thus emit a strong aroma. Due to their high concentration of aromatic compounds, they’re sometimes referred to as “volatile aromatic oils.”

Certain essential oils have also been used by midwives to help reduce fear and anxiety during childbirth. A 2007 study in the Journal of Alternative and Complementary Medicine suggests that women who used aromatherapy during labor reported less pain overall and were able to use fewer pain medications. In fact, a 2016 study published in Pain Research and Treatment showed that “aromatherapy can successfully treat pain when combined with conventional treatments.”

Since essential oils are used in many countries, it is difficult to pinpoint where their use originated. As evident in Megillas Esther, these oils have been used as cosmetics, perfumes, and for medicinal purposes for centuries. In 1928, the French chemist René-Maurice Gattefossé used lavender oil to successfully heal a burn on his hand. Upon his recovery, he further analyzed the properties of lavender oil and how it could be used to treat other types of skin infections, wounds, and burns. Thus, the science of Understandably, Shmuel’s aromatherapy was born, with wife, Rivka, grew anxious. Just Gattefossé’s main goal being AT THE HOSPITAL, MIRIAM waiting around with no subto help injured soldiers during HAD A FAMILY MEMBER stantial intervention unnerved World War I. The use of these her, so she reached out to her oils began to spread throughout MASSAGE SHMUEL’S CHEST relative, aromatherapist MiriEurope, especially with practiWITH THIS BLEND, AS WELL AS tioners of alternative medicine, am Schweid. “The family called me up and asked if I could come such as massage therapists and LAVENDER OIL MIXED WITH and bring some oils,” Miriam rebeauticians. Aromatherapy did WATER, AS A RUB TO BRING calls of the incident. “I combined not become popular in the U.S. eucalyptus, peppermint, lavTHE CLIMBING FEVER DOWN. until the 1980s, when essential ender, and some other deconoils began to be added to various gestant and antiviral oils and lotions, candles, and other framixed them into a carrier.” At the hospital, Miriam grances. Aromatherapy has a variety of health benhad a family member massage Shmuel’s chest with efits and can be used in various settings. It is a great, this blend, as well as lavender oil mixed with water, as non-invasive way to deal with a variety of medical a rub to bring the climbing fever down. “The hospital concerns and can often be used safely in combination staff looked on and just asked me to spell the names with many other therapies. Many traditional hospiof the oils I was using!” shares Miriam. “After four tals, like Vanderbilt University Hospital, are catching hours of aromatherapy, Shmuel was taken off the oxon to the benefits of essential oils and are using them ygen and was breathing comfortably. I put the oils on in the treatment of anxiety, depression, and infections a compress, so his family could get some rest and not in hospitalized patients. A 2009 study found that have to continually massage. He was released from pre-operative patients who received aromatherapy the hospital the next day.” with lavender oil were significantly less anxious about their surgery than controls. Other oils, such as sandalBecause essential oils are extracted directly from wood and neroli oil, have also been used in traditional the bark, flower, fruit, leaf, seed, or root of a plant or medicine to help patients better manage anxiety. tree, just one drop can have powerful health benefits.

By concentrating the oils of these plants, the most powerful healing compounds of the plant are separated for use. They are so concentrated that, for instance, it takes 65 pounds of rose petals to produce one single 15ml bottle of rose essential oil. By inhaling or ingesting therapeutic oils, which protect the plant from insects, shield the plant from a harsh environment, and

32 The Wellspring | March 2018

Essential oils can also have antibacterial or antifungal benefits used in medical settings. Many oils when massaged on the skin can help treat skin con-

ditions, such as burns, cuts, and scrapes. Others may help boost the immune system, help with insomnia, and aid with digestion.

booster and controls strep. By diluting the oil in water and spraying the back of the throat, the bacteria that cause strep throat are eliminated or prevented.”

As a Brooklyn-based aromatherapist and the founder of the highly popular Releaf essential oils line, Miriam Schweid has seen the incredible results of aromatherapy firsthand. “A friend of mine who was suffering from constant migraines was having stomach pain as a result of her excessive doses of Excedrin®. She combined peppermint oil with a carrier and rubbed it on her forehead, and was pleasantly surprised at finding herself relieved.” Many people, Miriam notes, enjoy using peppermint for a pick-up in the mornings when they find that they don’t have the energy to start their day. “Just two drops of peppermint oil on the soles of the foot,” she says, “will do the job.” When antibiotics for sinus infections prove ineffective, Miriam recommends rubbing a combination oil that contains eucalyptus into the sinuses. “You will actually feel the mucus thinning and draining,” she relates.

While the uses for aromatherapy are plentiful, certain populations should be wary of its use. “Aromatherapy works for most people, except if you are allergic to any particular scent,” cautions Miriam. “This does not include people with seasonal allergies, only those who are particularly allergic to scents.”

In her experience, the uses of essential oils are many. “Recently, my son, who spent many hours learning with a chavrusa over the telephone, suffered from a stiff neck. I learned that Bengay® contains wintergreen oil, so I combined wintergreen essential oil with a carrier oil, and the relief was instant.” Miriam also relates that the pain of varicose veins can be relieved by gently massaging calendula oil, combined with geranium and clary sage. And that’s not all. “Thieves oil, which is a combination of essential oils including clove and cinnamon, is a great immune

Conversely, it’s important to note for whom aromatherapy is especially beneficial, Miriam adds. “For elderly people who are taking different combinations of medication, adding on some more for an infection or acute ailment is potentially dangerous. Using essential oils instead is the perfect solution.” With an oil for almost every ailment, aromatherapy offers a side-effect-free chance for healing, and you can have it right in your own home. “People can make their own blends at home easily,” says Miriam. “They simply purchase the ingredients at a health food store and bottle the blends in a dark glass. However, I have found that to purchase ready blends, also sold in the health food stores, is less expensive. The cost of each individual oil is expensive, and some blends require as many as 10 oils combined.” Whether you choose to start with one individual oil or a blend, Miriam has a message for you: “Aromatherapy really works. Hashem put these plants into Creation for us to enjoy their plethora of healing and wellbeing benefits. Once you try it, you’ll experience these benefits yourself. It’s pleasant, easy, and safe.”

PESACH PREP 5 HOUSEHOLD CLEANING ESSENTIAL OIL BLENDS 1. All-purpose cleaner: Add three drops each of lemon essential oil and tea tree oil to a few ounces of warm water, then spray countertops to naturally disinfect. 2. Carpet cleaner: Mix 20 drops of tea tree oil with Borax for homemade

carpet powder.

3. Bathtub scrub: Mix one-half cup of baking soda, one-half cup of vinegar, and five drops of bergamot or lime oil; use as a scrub for a sink or bathtub. 4. Cleaner dishes: Add a few drops of lemon oil to the dishwasher before washing for a spot-free rinse. 5. Purify the fridge: To freshen up the refrigerator or freezer when cleaning, add a few drops of lime, grapefruit, or bergamot oil to the rinsing water.

Adar 5778 | The Wellspring 33

Living Well

Cover Feature

Q & A WITH AYELET MINTZ,

CERTIFIED BROOKLYN-BASED AROMATHERAPIST AND DIRECTOR OF THE ZEN DEN HEALING CENTER WHAT MOTIVATED YOU TO BECOME A HOLISTIC HEALING PRACTITIONER? Ever since I was a young child, I felt enthralled about learning the healing arts. I bought my first yoga book and learned about energy healing stones when I was nine years old. When I was thirteen, I began to study nutrition and designed meal plans for myself. When I started ninth grade, you could catch me reading endless herbalism books containing plant monographs. I always knew that I wanted to work in the healing arts and in a field that authentically helps people. This clarity was evident to me throughout my childhood and became increasingly more apparent as I got older. When I turned fifteen, I started my own company crafting lip balms using organic ingredients and essential oils. When I was sixteen, I moved to Israel, enrolled in a yoga school, and became a certified and registered instructor. At the same time, I deepened my knowledge in the utilization of energy healing stones and my practice as an energy healer. When I moved back from Israel and settled in New York, I enrolled in an aromatherapy school and became a certified aromatherapist. I am currently in school, receiving a degree in functional nutrition, while studying herbalism independently. I combine all of these aspects of wellness

when I meet with someone, since I believe a healer is one who is knowledgeable in the many aspects that pertain to one’s wellbeing, not just one aspect excluded from the rest of the body. My goal in gaining these skills is to open a holistic wellness center that will offer all of these services, as well as other healing modalities offered from other alternative and complementary practitioners. As a yoga instructor, I specialize in helping people release stress and anxiety, as well as facilitating trauma release by using restorative yoga combined with healing visualizations, essential oils, and healing touch techniques (if desired).

WHO DO YOU BELIEVE CAN BENEFIT MOST FROM AROMATHERAPY? I believe everyone can benefit from aromatherapy, because we all experience imbalance in some way. Some of us may experience challenges physically, while others may experience challenges emotionally, mentally, or spiritually. Because aromatherapy has the ability to so beautifully address all of these facets, there is a way for everyone to gain from this healing art.

DO YOU USE AROMATHERAPY TO TREAT ONLY PHYSICAL AILMENTS? Aromatherapy is a holistic practice. This means that as an aromatherapist, I focus on addressing all the facets that comprise one’s wellbeing. These facets include the mind, body, emotions, and soul. When I craft an aromatherapy product, the intention is placed on one or more of these facets. As a case in point, a client came to me desiring to integrate aromatherapy in their quest for greater health. After talking, it became apparent that they had experienced emotional abuse as a young child. The trauma from this experience resulted in one of their energy centers becoming blocked. Around the same time as the perpetuation of the abuse, they developed a physical ailment. The physical ailment was locat-

34 The Wellspring | March 2018

ed in the same part of their body where their blocked energy center was. Clearly, there was a relationship between the emotional and energetic suffering to the physical suffering. When I was making a product for this person, I took into account the physical, emotional, and energetic facets of their being to help me craft a product that would be truly beneficial for them. I selected essential oils that would address their physical ailment, as well as ones that offered emotional relief. Lastly, I incorporated essential oils that offered healing and balance to their blocked energy center. Besides for selecting the correct essential oils that would meet their needs, the correct delivery method needed to be determined as well. I decided on using a synergy (blend) to make a massage oil. This delivery method helped address their physical, emotional, and energetic health. The act of massage is one of loving compassion, which helped address the emotional facet. The application of the oil on the site of the ailment would help their body physically, due to the essential oil’s vulnerary (wound healing) properties. Because the site of the ailment was also the site of the energy center blockage, by supplementing the massage practice with a visualization that I offered, the client was able to help align and balance their energy center as well. This client has reported back to me that they feel increased wellness in their life, and the application of the oil combined with the supplemented visualization is a practice they greatly look forward to each night.

IS THE FOCUS OF AROMATHERAPY TO SOLVE ISSUES, OR CAN IT ALSO BE USED AS AN ENHANCEMENT IN LIFE? Aromatherapy is the ideal way to promote greater relaxation, a state that we all strive for. One client I worked with expressed that they wanted to feel greater calm, relaxation, and groundedness. They often felt carried away from excessive thinking and, as a result, experienced feelings of stress and anxiety. After talking, we decided that the aromatherapy product would primarily address the emotional and mental facets. I carefully selected essential oils that offered the therapeutic properties they sought and blended them into a beautifully-scent-

ESSENTIAL OIL APPLICATIONS Ready to let essential oils guide you back to health? Here are the four most common ways these healing oils are used today: 1. Topically: Essential oils have a very small size and the chemical weight of less than 1000m (m = weight of molecule). According to scientific testing, any substance with a molecular weight below 1000m should be absorbed by the skin. This means that essential oils are able to penetrate the skin and pass into the bloodstream and into different areas of the body for internal therapeutic benefits. 2. Aromatically: There is great evidence that essential oils are absorbed into the bloodstream when inhaled. The many blood vessels in the lungs absorb the oils and then circulate them throughout the body. Using a diffuser can help you experience the benefits of essential oils. You can diffuse lavender to reduce stress, melaleuca to cleanse the air, wild orange to improve mood, frankincense for spiritual enlightenment, and peppermint to improve focus and energy. 3. Ingestion: Essential oils can be used as a powerful form of medicine, but it should be remembered that again, essential oils are powerful. Most essential oils are safe for internal use, but a little bit goes a long way. Usually one to three drops mixed with water is plenty. Oils like peppermint, lemon, and frankincense have great internal benefits and can be taken with water. Other essential oils, like clove and oregano, need to be diluted and shouldn’t be taken internally for more than one week. 4. Personal Care: Today, the fastest way essential oils are being used is by making homemade DIY personal care products. This is an excellent way to take advantage of essential oils to improve your beauty, home, and long-term health.

From Miriam’s Recipe Files Here’s a great and easy oil for use as a chest massage to relieve coughing or congestion: 1/4 cup olive oil 5 drops peppermint 5 drops eucalyptus 5 drops lavender Combine and store in a dark glass bottle.

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Living Well

Cover Feature

ed synergy. Once the synergy was complete, I used the proper dilution ratio to form a spritzer with it. This delivery method allowed them to spray the product around their face. By doing so, a fine mist fell over their face, and the essential oils were dispersed into the air around them. The essential oils helped calm them down, while the physical sensation of having the mist against their face helped break their pattern of obsessive thinking which was generating the feelings of anxiety. This person uses the spritzer whenever they feel themselves getting caught up in their thoughts and need more headspace.

IF THE CLIENT IS ONLY CONCERNED ABOUT A PHYSICAL AILMENT, IS IT POSSIBLE TO FOCUS SOLELY ON THAT ASPECT?

If you select the incorrect essential oils or delivery method, the aromatherapy product may not be as effective as using the right oils and method would be. Selecting the right oils and application method are an important part of the process and should be offered mindful attention. The molecules of the essential oils used will still enter the bloodstream and cross the blood-brain barrier and offer their benefits, regardless of whether the benefits are targeted to the person’s individual need or if it is a general benefit, such as offering vulnerary (wound relieving) action.

ACCORDING TO YOUR UNDERSTANDING, WHY DO PEOPLE VIEW AROMATHERAPY AS INEFFECTIVE?

There are three main reasons why many people misunderstand and undervalue aromatherapy. One is due While aromatherapy often addresses the aspects to the mass exploitation of essential oils by a number of the mind, emotions, and soul, sometimes someone of large companies. These companies often encourage wants a product that solely addresses a physical dishype by advertising their oils as a health fad instead comfort. An example that illustrates this was when a of a serious form of complementary client asked me to craft a product therapy. that would help alleviate their freMANY COMPANIES quent digestive discomfort. After Another reason why some people WRITE EMPTY CLAIMS clarifying the nature of their discomview aromatherapy as ineffective is fort, I crafted a synergy composed ON THEIR BOTTLE, SUCH because of a misunderstanding of of essential oils that contained the what the goal of aromatherapy is. A AS “THERAPEUTIC therapeutic properties necessary to core pillar in integrative and funcdecrease the intensity of their symptional medicine is that the body has GRADE,” WHICH MEAN toms. The synergy was made into a the innate ability to heal itself. ThereVIRTUALLY NOTHING. salve, and the client was directed to fore, healing involves removing any massage the salve onto their abdoobstacles that are preventing the men when they felt they could use natural healing response. Aromathe digestive support. Once the salve is applied, the therapy is not intended to cure an illness. Additionally, molecules from the essential oils penetrate the pores, it is a subtle art that may not provide instant results—a enter the capillary network, and the constituents are tendency that our culture often craves. Aromatherapy spread throughout the blood stream. The application of is intended to promote greater internal wellness and the salve largely helped alleviate digestive complaints balance, thereby supporting and encouraging the natpreviously reported. ural healing process.

ARE THERE PEOPLE FOR WHOM

AROMATHERAPY ISN’T EFFECTIVE?

36 The Wellspring | March 2018

The last reason why many people discredit aromatherapy is because they view it as entirely non-scientific. Additionally, they often don’t understand how scent can trigger a physiological response. In reality, the study of aromatherapy is very scientific. One can spend days learning about the molecular structures of various scent molecules, as well as their unique constituents. When you inhale an essential oil, the volatile organic compounds travel through the olfactory epithelium, and then trigger a physiological response. An example that illustrates this process is the experience of smelling something delicious and feeling your mouth salivate in response to the scent. By inhaling the scent, the salivary glands are activated, thereby causing enzymes to be released that will aid digestion. By understanding the scientific process behind scent, you can begin to understand aromatherapy through another lens.

HOW ARE ESSENTIAL OILS USED IN AROMATHERAPY? Essential oils are used in a multitude of ways in aromatherapy. It all begins by understanding what your needs are and which ones you want to meet. After clarifying this, you can select the correct oils to blend together. This synergy will be used in the delivery method of your choice. Some examples of various delivery methods include inhalers, salves, massage/body oils, spritzers, and more.

ARE ALL ESSENTIAL OILS EQUALLY EFFECTIVE? No, not all essential oils are equally effective. Because essential oils are not regulated by the FDA, companies are not upheld to producing oils of a certain standard. Many companies write empty claims on their bottle, such as “therapeutic grade,” which mean virtually nothing. Additionally, some companies will offer an essential oil that has been heavily diluted with artificial fragrances, cheaper essential oils, or carrier oils (such as a vegetable oil). These companies are not required to list these adulterants on the label. In order to ensure that the essential oil being used is actually pure and authentic, there are three things you would want to look out for. The first is the Latin binomial name of the plant on the label, which plant parts were used to produce the oil, and in which country the oil was produced. An example to illustrate this would be to find a bottle of lavender essential oil which says “Lavandula angustifolia” listed as the Latin binomial, that the flowers were used in the distillation process, and that the flowers were from Bulgaria.

recommend to everyone. Aromatherapy is an entirely individualized art intended to help each person with their unique circumstance. However, there are some general blends of oils that are beneficial for groups of people as a whole, without taking into account each person’s individual factors.

CAN THE BLENDS BE MADE AT HOME? Yes, blends can absolutely be made at home. There is some information and tools that one would need before doing this. You would want to ensure that the essential oils are pure, authentic, and unadulterated. Before using the blend in the delivery method of choice, you would want to research the safe dilution rate so you don’t experience an adverse reaction, such as a skin rash, from using too much of an essential oil at once. The process begins by understanding what needs you’re looking to meet. The next step is selecting oils that offer properties that address those needs and to blend them together to form a synergy. After this is done, you can select the delivery method of your choice and use it as you see fit.

WHAT’S ONE RECIPE YOU OFTEN RECOMMEND THAT THE WELLSPRING READERS WOULD APPRECIATE? This synergy is made with sedative, nervine, balancing, cooling, and anxiety relieving essential oils. Use it when you feel stress or anxiety rising in the mind or body. You can use this spritzer as often as needed. Essential oils needed: 4 drops vetiver 7 drops clary sage

ARE ESSENTIAL OILS SAFE FOR PREGNANT WOMEN? This is a great question that has spurred a lot of contention between different aromatherapists. A safe rule of thumb is to avoid aromatherapy for the first three months of pregnancy. After this point, you may use essential oils that are indicated as safe to use during pregnancy, as long as the dilution rates and application methods are correct. Before trying any essential oil application during pregnancy, please speak with a holistic OB/GYN or an aromatherapist.

WHICH BLEND DO YOU RECOMMEND MOST OFTEN? Because I custom-make every synergy for each individual that I meet with, I don’t have a generic blend I Ayelet can be contacted via the Wellspring.

12 drops lavender 3 drops English chamomile 10 drops pink grapefruit essential oil Materials: 2 oz. spritzer bottle (preferably glass, but plastic will suffice) In a clean and empty glass vial, combine the oils. Close the bottle tightly and roll it between your hands for a few minutes to help combine the oils. Leave aside. Fill a 2 oz. bottle with water. Add the synergy into the water. Seal the bottle and shake vigorously. Gently mist your face and breathe in the scent. Alternatively, you can mist your bed space or the room that you’re in to disperse the essential oils into the air.

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Eat Well

Recipes

Dear Cooks, My mother is one of those young-at-heart women who takes great pleasure in being on a recipe group with newly marrieds four decades her junior and posting photos of her latest batch of kokosh cake. As is her tradition, she baked some kindel logs in honor of Purim, which duly made it onto the group. Not surprisingly, several women wanted to know the significance of this nut-filled delicacy. “I’ll never stop making kindel,” my mother remarked when she shared the responses with me. “I want my children to remember this age-old Hungarian tradition. But honestly, I don’t know why I’m making it.” While I haven’t confirmed this (and please correct me if I’m wrong), I believe the tradition of kindel cake originates from the same source as all the wrapped foods we prepare for Purim, such as kreplach and the various goodies the Levines share with us in this issue. It’s all about hester panim and Hashem’s revelation. It’s our reminder that even when His miracles are concealed, like the nuts or meat or cheese hidden inside the delicacies we serve, He is right here with us, nevertheless. Whether you choose the milchig, fleishig, or pareve recipes, enjoy your stuffed stuff and revel in this comforting message. Simchas Purim, Esther

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Recipes, Styling & Photography By Yossi & Malky Levine

Wholesome Stuffed Peppers These stuffed peppers are not only beautiful, but they're stuffed with fabulous flavor too. 6-8 small bell peppers Sauce: 1 15 oz. can tomato sauce ½ cup natural organic ketchup 3 Tbsp xylitol ½ tsp onion powder ½ tsp salt

Beef Filling: 1 lb. ground beef ½ cup brown rice, cooked ¾ cup whole wheat bread crumbs 1 small onion, diced 2 garlic cloves, minced ½ cup sauce (above) 2 eggs 1½ tsp salt ¼ tsp black pepper

In a bowl, whisk together the sauce ingredients. Put ½ cup of sauce aside. For the filling: Add all ingredients to a bowl, and mix until well combined. Preheat oven to 350˚. Cut the top of the peppers and stuff each with beef filling. Place the peppers in a baking pan and pour sauce over it. Bake covered for 1 hour.

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Recipes

Tomato-and-Feta-Stuffed Portobellos We'll take cheese and tomatoes anytime. Add those mushrooms and you just know this will be a hit. 8 large portobello mushrooms 2 Tbsp butter 2 garlic cloves, minced handful of red and yellow cherry tomatoes, sliced 1 cup cubed feta cheese kosher salt Balsamic Glaze: Âź cup balsamic vinegar â&#x2026;&#x203A; cup raw honey Rinse the mushrooms and pat dry. Carefully remove the stems. Cut stems to small pieces and set aside. Melt the butter, add garlic, and mix. Brush garlic butter on the mushroom caps. Set oven to broil. To stuff the mushrooms, add some diced mushrooms from the stems to each, then some red and yellow tomato slices and feta cubes. Bake for 10-12 minutes until top starts to brown. For the glaze, add balsamic vinegar and honey to a small saucepan. Bring to a boil, then let it simmer on a low flame for 5-8 minutes, until the mixture thickens and reduces to a glaze. Drizzle glaze over baked mushrooms, then lightly sprinkle with kosher salt.

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makes it heavenly

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Recipes

Quinoa-Stuffed Butternut Squash Many new foods have joined the superfood scene since the starring days of quinoa, but it still hasn't lost its glam for us. Packed with nutrition, flavor, and with its perfect seedy texture, it serves as the ideal base for this rich dish. 2 medium butternut squash 2 Tbsp olive oil kosher salt ¼ cup water Quinoa Filling: ½ cup quinoa, cooked ½ cup cooked chick peas 2 shallots, diced ¼ cup dried cranberries ¼ cup pumpkin seeds 1 Tbsp flaxseed 1 Tbsp olive oil 1 Tbsp lemon juice 2 Tbsp agave ¼ tsp salt Preheat oven to 350˚. Cut butternut squash in half lengthwise and scoop out the center. Drizzle squash halves with olive oil and lightly sprinkle with kosher salt. Lay them on a baking pan, cut side down and add water to the pan, around the squash halves. Bake for 1 hour until tender and easily pierced with a fork. Add chickpeas, diced shallots, dried cranberries, pumpkin seeds, flaxseed, olive oil, lemon juice, and agave to the cooked quinoa. Mix until well combined. Stuff the squash halves with the quinoa filling and serve.

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Eat Well

Recipes and Styling by Shiffy Friedman, Photography by Minky Fischer

Thyme for Dinner

Pepper Chicken

The concept of “Thyme for Dinner” was actually conceived thanks to this dish. One evening, as I was going about the bedtime routine with my children, I came to the kitchen to check up on the peppers, when I found that the gas had shut off in the stove. Too tight for time to wait for my husband to repair the malfunction, I took the saucepan to my neighbor and asked if our dinner could cook there. When I came to pick up the food twenty minutes later, its heavenly aroma was wafting through her apartment and she wouldn’t let me go until I gave her the recipe. When I finished giving over my modest list of simple ingredients, she said, “I can’t believe that’s all it takes to put together something so gourmet.” So yes, here I am again, with a really simple yet delicious and wholesome dinner idea for you. 2 Tbsp canola oil 2 red peppers, diced small 1 yellow pepper, diced small 1 orange pepper, diced small 1 zucchini, diced small (optional)

4 chicken cutlets, diced small 1 Tbsp salt 1 Tbsp paprika 1 tsp thyme 1 tsp parsley flakes

1 tsp oregano 1 tsp onion powder 1 tsp garlic powder ½ tsp black pepper

Total prep+cook time: 50 minutes | Yield: 4 servings In a large saucepan, heat the oil and add diced peppers (and zucchini). Sauté for 15 minutes, add spices and stir, and sauté for another 5 minutes. Add diced chicken, stir, and cook for 20 minutes. Serve over brown rice.

I use the Progressive vegetable chopper to do the job for me. This fabulous gadget makes salad prep a breeze too.

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Recipe and photography by Naomi Hazan

Build your meal on vegetables

I was lucky to grow up in a health conscious family where we focused on taking care of our bodies. Salads were a part of every meal and there was always an abundance of fresh produce. I, however, always had cravings for rich comfort foods and for dishes full of flavor. As I got older, I noticed the negative effect these foods were having on my body. Having been raised in a home where we listened to our bodies, especially regarding how food affects us, I decided to adjust my eating habits and diet. It was more than just about my figure — I wanted to maintain my energy levels, strength, and feel good. Today, my diet consists mostly of wholesome, plant based foods. My mission is to explore and create new, healthy dishes that tie back into those rich comfort foods I crave. I believe that a person should be able to have both: a meal that is healthy and delicious. Naomi

Zucchini Alfredo

Zucchini noodles, or zoodles, are the perfect alternative to pasta. This recipe takes just a few minutes to prepare and is light, fun to eat, and just as flavorful as the real thing! 2 zucchinis 1/2 cup Cashews 1/2 cup pine nuts 1/4 cup nutritional yeast

1 garlic clove 1/4 teaspoon Salt 3/4 cup water 1/2 teaspoon dry rosemary/ 1 tablespoon lemon oregano black pepper, to taste

Spiralize the zucchini to the shape of your choice. Blend the rest of the ingredients until smooth, then toss with zucchini immediately before serving. Store spiralized zucchini and sauce separately if you want to prepare this ahead of time.

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Nutrition Tidbits in the News By Liba Solomon, CNWC

POKING AROUND

Are poke bowls good for you? As with countless other fads, poke bowls are the latest trend in healthful cuisine. For the uninitiated, poke (pronounced “POHkeh”) means “to slice or cut” in Hawaiian and refers to chunks of raw, marinated fish—usually tuna—which is then tossed over rice and topped with vegetables and umami-packed sauces. Basically a deconstructed bowl of sushi. While this popular dish is pretty and tasty, is it healthy? It definitely can be. The key to a healthy poke bowl is to customize the meal as much as possible, filling the bowl mostly with fresh vegetables and less processed and pickled items, a strategy that will help reduce both the calories and sodium count. With fish as its main protein, poke offers a substantial serving of omega-3 fatty acids, a vital nutrient. And if you swap out the rice for a small serving of brown rice, you have a well-rounded, healthy meal right there.

JUST JUICE

If it’s real, it’s harmless While fruit juice is generally discouraged in the health arena, drinking 100% fruit juice is a different story. One hundred percent juice, according to a new study published in the Journal of Nutritional Science, does not have a significant effect on fasting blood glucose, fasting blood insulin, or insulin resistance. The findings are consistent with previous research indicating that 100% fruit juice is not associated with an increased risk of developing type 2 diabetes and support a growing body of evidence that 100% fruit juice has no significant effect on glycemic control. A comprehensive data analysis quantitatively assessed the relationship between drinking 100% juice and blood glucose control. Using fasting blood glucose and fasting blood insulin levels as biomarkers for diabetes risk, the systematic review and meta-analysis included 18 randomized controlled trials (RCT) to evaluate the impact of 100% juice from fruits, such as apple, berry, citrus, grape, and pomegranate. According to the American Diabetes Association®, about 90% of the 29 million cases of diabetes in adults and children in the United States are considered type 2. Type 2 diabetes is a metabolic disorder in which the body is unable to respond to insulin. The first line of defense

52 The Wellspring | March 2018

for preventing and treating type 2 diabetes is following a healthy lifestyle. Eating right, exercising regularly, and staying at a healthy weight are all encouraged. US dietary guidelines recommend following a healthy eating pattern that includes fruits, vegetables, grains, lowfat or fat-free dairy, and a variety of proteins. And although consuming fruits in their whole form is still the best choice, a 4-oz. glass of 100 percent juice counts as one serving (½ cup) of fruit, and can complement whole fruit to help individuals add more produce to their diets.

SUGAR FREE

(real farmer cheese premium taste)

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

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:

ARTICHOKES

Principle

Nutrition Value

Percentage of RDA

Energy

47 Kcal

Carbohydrates

10.51 g

Protein

3.27 g

Total Fat

0.15 g

0.5%

Cholesterol

0 mg

Dietary Fiber

5.4 g

14%

Folates

68 µg

17%

Niacin

1.046 mg

6.5%

Pantothetic Acid

0.338 mg

Pyridoxine

0.116 mg

Riboflavin

0.066 mg

Thiamin

0.072 mg

Vitamin A

13 IU

0.5%

Vitamin C

11.7 mg

20%

Vitamin E

0.19 mg

Vitamin K

14.8 µg

12%

Sodium

94 mg

Potassium

370 mg

Calcium

44 mg

Copper

0.231 mg

27%

Iron

1.28 mg

16%

Magnesium

60 mg

15%

Manganese

0.256 mg

11%

Phosphorus

90 mg

13%

Selenium

0.2 mg

<0.5%

Zinc

0.49 mg

4.5%

Vitamins

Electrolytes

Minerals

54 The Wellspring | March 2018

Artichokes are not your everyday vegetable. You don’t use them as you do carrots and zucchini, or even broccoli, but with the host of health benefits they have to offer, you may be tempted to give them a try. With their peak season from March to May, now’s your chance to taste them in their ripest, most delicious form. The artichoke not only has strong, evidence-based ties to preventing serious conditions, such as heart disease and cancer, as well as a nourishing effect on the liver and digestive tract, but it also reduces dangerous bodywide inflammation, and, of course, adds great taste and versatility in recipes too. While artichoke hearts are often the most widely available and consumed part of the artichoke, don’t discard the leaves quite so quickly— they’re where many of the most powerful nutrients in the artichoke are stored. (As always, consult with your Rav about checking them for insects.) In fact, artichoke extract supplements, which have become more popular over recent years, due to their various heart health-promoting benefits, are largely comprised of the antioxidants and phytonutrients found in the leaves of the vegetable.

Artichokes are absolutely packed with a number of vital antioxidants and phytonutrients, such as quercetin, rutin, gallic acid, and cynarin. They have displayed their cancer-fighting abilities on two cancers in particular, breast cancer and hepatocellular carcinoma. Research published in both the Journal of Cellular Physiology and Oxidative Medicine and Cellular Longevity found that polyphenolic extracts from the edible parts of artichokes “induce apoptosis and decrease the invasive potential of the human breast cancer cell line MDA-MB231.” Consuming artichokes and artichoke extract has been correlated with reducing unhealthy cholesterol levels, calming inflammation in the body, and improving blood flow. People with higher levels of cholesterol are more at risk for developing heart disease and experiencing cardiac arrest or stroke, but luckily the powerful substance cynarin, found in artichokes, is one of the best natural remedies for bringing cholesterol back to a healthy level. Because of their ability to boost the production of digestive bile and to detox the body, artichokes are included on the GAPS diet, which was specifically created to nourish the digestive tract and restore proper gut health. Eating GAPS diet-approved foods like artichokes is correlated with improving gut flora, reducing symptoms related to digestive disease, and boosting immunity—since much of the immune system is actually held within the gut. Cynarin has also been shown to positively stimulate the production of bile, which is produced by the liver and ultimately responsible for enabling digestion and helping with the absorption of nutrients. Without proper bile production, a good diet cannot be used to foster health, because many essential nutrients and fatty acids are not properly absorbed. Studies h a v e shown that artichoke leaf extract

can be very helpful in relieving symptoms associated with irritable bowel syndrome (IBS), one of the leading digestive disorders in the world. It’s believed that the artichoke benefits IBS and other digestive disorders because of its high fiber content, ability to reduce inflammation, and its nourishing effect on the gut lining and liver. Artichokes are very high in fiber, which is crucial for numerous functions in the body. Fiber keeps the digestive system running smoothly and relieves conditions like constipation and diarrhea. Fiber has the important role of helping the body to detox itself of waste, extra cholesterol, sugar, and toxins, as well as facilitating liver function and making us feel full after eating. A diet high in fiber is correlated with maintaining a healthy weight and also reducing the risk for serious conditions, including colon cancer, heart disease, and more. Fiber is technically the part of any plant-food that cannot be digested, and thus must make its way through your digestive system and then out of your body. As such, fiber is the substance that pulls food through your intestines. Without it, you may suffer from issues like feeling overly hungry, constipation, energy spikes and dips, mood swings, weight gain, and bloating. Fiber helps with weight loss since it expands in your stomach and intestines, soaking up fluid and giving you the feeling of being full. Fiber also helps balance cravings due to its ability to stabilize blood sugar. The high amount of fiber found in artichokes helps keep blood sugar levels stable, preventing spikes and dips in insulin that can lead to serious problems for diabetics. The fiber in artichokes allows glucose to be absorbed in the blood more slowly, and because fiber is a substance that can be digested and does not require insulin, fiber does not count toward the amount of carbohydrates or glucose you consume. Jerusalem artichoke has even been shown to improve insulin secretion and sensitivity in diabetic rats, which shows promise for diabetic humans as well. A one-cup serving of artichokes provides about 10 percent of the average person’s daily requirement for the important trace mineral iron. While many people think of animal products, like beef and eggs, as being the only and best sources of iron, artichokes are also a good source, especially for plant-based eaters, who need to make sure they consume enough of this vital mineral.

In Your Plate

When boiled, artichoke has a mild flavor that can be compared to asparagus. It has the texture of boiled potatoes and a mild, nutty undertone like broccoli. It is also described as having a mild celery or celeriac taste, or a taste like eating Brussels sprouts without the bitter aftertaste. Roast checked artichokes with crushed garlic and olive oil for a delicious side dish. Blend with light mayonnaise for a fun dip. For a unique-tasting chicken dinner, spread canned or fresh artichokes in your chicken pan.

Adar 5778 | The Wellspring 55

Living Well

Health Profile By Esther Steinmetz

RIVKY

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: 21 Location: Brooklyn, New York Weight: 178 lbs. Height: 5’ 3” Marital Status: Single Occupation: Nursing student This is ironic, but very often those in the health field are more likely to neglect their own health, usually because of their long, unpredictable hours and lack of time to eat properly. Favorite health food: Granola bars

Granola bars are usually very junky, unless you make them yourself. Don’t get caught in the “health food” trap. Favorite junk food: Caramel Chewies Don’t keep them in the house if it’s hard for you not to eat them. Favorite exercise: Zumba

Great! Balance it with some strength training, too. My usual bedtime: I don’t have one.

My usual wake-up time: Same as above. Here is my issue. Because I’m a currently a nursing student, I end up doing some overnight shifts, which completely messes up my wake-sleep patterns. When I’m up all night, or when I’m doing a very long shift, I find it difficult to control my food intake. Yes, we see that a lot with our clients in the field of nursing. Make sure to eat every few hours to avoid hunger, and drink plenty of water.

My biggest meal on a usual day: Depends on my shift, but usually the meal when I return home, tired and famished. If you try the above suggestion, you will not have this issue anymore.

56 The Wellspring | March 2018

The soups I usually make: I’m not a soup fan.

My usual dinner menu: On days that I’m in the hospital, it’s usually takeout food, like a chicken sandwich or steak salad. When I’m home, it’s what my mother prepares, which is generally wholesome.

While we do put bread on the plan for breakfast and lunch, we don’t suggest having it for dinner, because your body is already working slower. Plus, when it’s combined with a heavier protein like chicken, it’s even harder to digest. My weight loss saga: I was never thin, always struggling to lose another ten pounds. In high school, I was the one with the salad, while all my friends enjoyed sweet treats. But now, with my erratic schedule, I’m finding it harder than ever to maintain a healthy eating schedule.

This is a good time to take charge, because as life gets even busier, and you get older and your metabolism slows down, maintaining a healthy lifestyle will be even more challenging. Greatest weight loss challenge: Eating healthy despite my schedule.

I suggest finding a nutritionist who can work with your lifestyle and make a plan accordingly.

The time of year when I find it hardest to watch my weight: Purim is a biggie, but practically all year round.

To put it in perspective, Purim is one day, as opposed to other holidays which affect your life before and after. We tell our clients to treat Purim like a regular day in terms of eating breakfast, drinking water, and regarding snacks. For the meal, have the minimal amount of challah and fill up on protein and veggies. In terms of junk and goodies, we suggest saving a treat for the end of the day. Pick one portion of the most tempting thing and enjoy it at the end. Give away all leftovers.

The extent I’ve gone to implement a healthy lifestyle in my home: I’m still living with my parents, but in my future home I hope not to bring in sodas or trans fats. What I do in my downtime: Listen to music. One place I would love to visit: The Swiss Alps. My weight/lifestyle goals: To look good and eat according to a structured meal plan. How I would treat myself if I get there: Get a smaller size scrubs. Get them now, and keep trying them on to assess your progress. 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.

Adar 5778 | The Wellspring 57

Living Well

At the Dietitian By Tamar Feldman, RDN, CDE

THE GLUTEN-FREE DIET: WILL IT CURE MY GI DISEASE?

Not that many years ago, most individuals would have been stumped by the meaning of the letters GF on a package or restaurant menu. Times have definitely changed. Nowadays, supermarkets boast aisles of packaged gluten-free products, restaurants tout GF menu selections, and everyone knows someone on a gluten-free diet.

POPULARITY OF THE GLUTEN-FREE DIET The gluten-free diet is one of the most popular diet trends in the US, with one in three Americans surveyed in 2014 reporting an effort to reduce or eliminate their intake of gluten. But is the diet nutritionally balanced, and is it beneficial to health or just another food trend? Of course for individuals with actual celiac disease, diagnosed by blood tests and biopsy of small intestinal tissue, the gluten-free diet is the only form of treatment, and strict adherence to the diet is critical. But the prevalence in the US of actual celiac disease has remained consistent over the last decade at only 0.5 - 1% of the general population, while the popularity of the gluten-free diet has continued to rise. The majority of those without celiac surveyed who were following a gluten-free or gluten-restricted diet, reported believing they had gluten sensitivity, with improvements in gastrointestinal symptoms or other markers of health noticed when gluten was reduced or eliminated. A subset of individuals believed that the diet was healthier or would promote weight loss.

GLUTEN SENSITIVITY Rivka is an example of an individual who may have jumped on the gluten-free bandwagon unnecessarily. While coming to me for IBS, she mentioned at the first session that she had stopped eating gluten two weeks prior, and felt noticeably less gassiness, bloating, and constipation. After a comprehensive evaluation, I felt strongly that prior to initiating a gluten-free diet, we test her stool for antibodies to gluten, which would have indicated a non-celiac gluten sensitivity. In the interim, we initiated a low-FODMAP diet, which ended up being the key to Rivka’s improvement, as gluten antibody stool tests were negative. Many in the medical community remain skeptical about the existence of non-celiac gluten sensitivity, with others accepting it as a valid entity. While the debate and research will likely continue until clarified, it is important that individuals with general GI complaints or IBS be aware that the latest research suggests that gluten alone may not be responsible for their symptoms. Instead, it is showing that FODMAPs, a group of poorly-digested carbohydrates, may possibly be the source. Wheat, barley, and rye—gluten-containing grains—are all high in FODMAPs, and the gastrointestinal improvements that accompany the GF diet may be more attributed to the reduction in FODMAPS than to gluten sensitivity. For these individuals, trying a low FODMAP diet supervised by a dietitian may be advisable prior to jumping on the gluten-free bandwagon.

GLUTEN AND AUTOIMMUNE DISORDERS Individuals diagnosed with an autoimmune disorder comprise a significant percentage of non-celiac people who report trying to follow a gluten-free diet. Autoimmune diseases include common conditions such as inflammatory bowel disease, rheumatoid arthritis, and multiple sclerosis, amongst many others, and involves the immune system attacking the body’s own tissues. There is some limited evidence in the literature linking gluten to certain autoimmune diseases, and my firsthand experience has been that people with autoimmune diseases, particularly Crohn’s and colitis, improve their odds of complete healing when off gluten (in conjunction with other healing modalities). However, because current research is still insufficient, the mainstream medical community has not been in agreement that gluten plays a direct role in the autoimmune process. It is important to note however, that many people with autoimmune diseases, particularly those diagnosed with type I diabetes, are likely to have undiagnosed “silent” celiac disease. Ruling out celiac disease is advised prior to starting a gluten-free diet, as once an individual is already on a gluten-free diet, celiac tests may be falsely negative. Once celiac disease has been ruled out, individuals who want to try a supervised and balanced gluten-free diet to potentially help improve their autoimmune condition should be aware that the link is promising but is not yet scientifically conclusive. Additionally, as gluten is only one potential facet in the autoimmune process, with other known factors such as genetics and gut bacteria also involved, improvements in autoimmune conditions from a gluten-free diet alone are likely to be insufficient.

COMMON MYTH: GLUTENFREE DIET AND WEIGHT LOSS The idea that a gluten-free diet will promote weight loss is another common myth that has no basis in science. Eating a gluten-free diet that is unbalanced and has an excess of calories beyond the body’s requirement will promote fat storage just as much as a similar gluten-containing diet will. There is no magical change in the metabolic rate or the fat storage process from excluding gluten. If individuals claim to see weight loss results from a gluten-free diet alone, it is likely because the restricted access to gluten-containing foods has indirectly led them to cut calorie intake. This effect would not exist if high calorie gluten-free foods were substituted, as is often the case.

Part 2 will examine the nutritional pitfalls of a gluten-free diet and how to create a nutritionally-balanced gluten-free menu plan. Names have been changed to protect privacy.

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

Adar 5778 | The Wellspring 59

Living Well

Monthly Dose By Yaakov Goodman

FILL 'ER UP

AN ENERGY BOOSTER THAT'S GOOD FOR YOU One of the most common complaints adults bring to their physicians is a lack of energy, or a feeling of being “tired all the time.” This is just one of the symptoms of fatigue. As many as one-third of adults suffer from fatigue symptoms that substantially interfere with their daily lives. In fact, it is so common in elderly people that many physicians either ignore it, or chalk it up to “normal aging.” But fatigue is by no means an issue

that exclusively affects the older population; younger adults and even children are burdened by it, too. The causes of fatigue can be difficult to pinpoint and, therefore, challenging to treat. As a result, many people reach for stimulants, usually in the form of caffeine or energy drinks to artificially boost their energy levels. These may work for the short-term, but they do not create natural energy

60 The Wellspring | March 2018

in the body. Rather, they temporarily squeeze adrenaline from the cells, creating a larger energy deficit later on, leading to further fatigue. While modest amounts of caffeine are likely to be harmless, large doses, especially combined with sugar and other additives, can result in caffeine toxicity or overdose-related side effects. In addition, the only drugs available to combat fatigue have a daunting side-effect profile, including the

possibility of dependence (addiction). Fatigue is such a major problem that it accounts for millions of office visits in the USA each year. The patient complains of feeling groggy for much of the morning, being unable to sleep well or long enough at night, and a lack of energy for daily tasks and even enjoyable diversions. Doctors hear these complaints all the time, and are nearly as frustrated as their

patients in the face of fatigue. The body is loaded with cells that contain mitochondria, which make the vital energy molecule known as ATP. Think of ATP as the tiny “batteries” that our bodies use to store and move energy. Fatigue and exhaustion are the direct result of insufficient ATP. Over time, our lack of energy is not simply due to “aging,” but is rather an indication that we are running low on ATP. The good news is that you can restore youthful ATP levels throughout your body with time-tested natural ingredients. Since the earliest days of recorded medicine, various natural herbs have been used to promote physical and mental energy. Maxi Health’s Max Energee™ is a superb formula that combines four of the most powerful energy-boosting natural compounds in one convenient supplement. 1. Chlorella (Chlorella pyrenoidosa) is a species of freshwater green algae. 2. Eleuthero (Siberian ginseng) is a species of small, woody shrub in the family Araliaceae, native to Northeastern Asia. 3. Octacosanol is a compound found in wheat germ oil. 4. Bee pollen is the pollen ball that has been packed by worker honeybees into pellets. Chlorella Chlorella is a small, water-grown green algae and is the greatest source of chlorophyll, containing high

Eleuthero Eleuthero, also known as Siberian ginseng, has been used for centuries throughout the Far East to combat weakness and boost energy. In China, it is considered to have “qi-invigorating” properties. The concept of “qi” is that of “energy flow” or “vital energy.” Its deficiency is associated with heart disease and lethargic blood flow. Russian scientists have for many years explored the ability of eleuthero to stimulate both physical and mental activity. Used by athletes worldwide, eleuthero has been shown to enhance athletic performance. One of the primary ways eleuthero increases energy is by increasing blood flow to the brain. In addition, eleuthero enhances memory and is a powerful anti-cancer agent. Eleuthero is also considered an adaptogen, a compound that helps the body adapt to a wide variety of stresses and extremes. In one study, subjects were treated with a single dose of energy-boosting eleuthero. It increased the time they could run on a treadmill by 132%, which after 7 days had increased by 179%. This study traced

the source of the benefit to enhanced adaptation of the pituitary-adrenal gland system, enabling production of appropriate amounts of stress hormones until the subjects bodies had adapted to the exercise regimen. In fact, studies of chronically-stressed animals demonstrate that eleuthero supplementation beneficially lowers plasma levels of the stress hormone cortisol, and reverses disturbances in neurotransmitter precursor balance and fatty acid metabolism that contribute to stress-induced fatigue. Multiple other studies have now confirmed that eleuthero prolongs aerobic exercise endurance in even untrained models. Some of this effect appears to arise from a reduction in fatigue of the diaphragm, the large, sheet-like muscle that we use to draw in breath. Fatigue of the diaphragm is a sure way of ending an exercise session. Studies of the effects of eleuthero in depression reveal potent antidepressant effects. In human subjects, eleuthero reduces anxiety and improves sleep, which in turn improves energy levels. One study showed improvement of the so-called “first night effect,” in which sleep in an unfamiliar environment is disturbed. The same researchers identified an anti-anxiety effect produced by improvements in levels of the calming neurotransmitter GABA, suggesting that the sleep improvements may have been related to reductions in anxiety, another cause of fatigue. Similarly, stressful cognitive tasks can produce mental fatigue, perhaps through anxiety production. A single dose of eleuthero extract was shown to reduce mental fatigue while improving cognitive performance on mental arithmetic tasks in a group of healthy volunteers. In a subsequent study, healthy vol-

unteers were given either eleuthero extract or a placebo, immediately followed by a battery of cognitively-demanding tasks. The researchers concluded that eleuthero provided both mental and physical stamina. Octacosanol Octacosanol, derived from wheat germ oil, has a reputation for being an energy booster and as being useful in athletic competitions. Scientific data supports this notion. An experiment in the issue of Journal of Medicinal Food tested octacosanol and a placebo on laboratory animals for 28 days. Relative to controls, subjects receiving the octacosanol ran 46 percent longer before they reached exhaustion. An increased ability to use oxygen and the prevention of muscle breakdown mediated these results. In addition, octacosanol is helpful in reducing cholesterol. Bee pollen Bee pollen is produced by the anthers of flowering plants. High in B vitamins, enzymes, and various minerals, bee pollen has been proven useful for those combatting fatigue, especially stress-induced fatigue. It has been used by athletes worldwide. One of the ways it increases energy is by reducing inflammation levels. If you feel fatigue and stress slowing you down, we strongly recommend Maxi Health’s Max Energee™. This may be your vital tool in the battle against fatigue and assist you in regaining useful energy levels. This supplement is not intended to replace a healthy balanced diet. Always reach out to your healthcare practitioner if you have any concerns.

SINCE THE EARLIEST DAYS OF RECORDED MEDICINE, VARIOUS NATURAL HERBS HAVE BEEN USED TO PROMOTE PHYSICAL AND MENTAL ENERGY. Adar 5778 | The Wellspring 61

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

amounts of protein and an ultra-concentration of B vitamins. Containing more vitamin B12 than beef liver and double the amount of energy-providing protein than eggs, it’s virtually the most complete food in the world; you can literally sustain human life with it. In addition to its remarkable ability to cleanse the bloodstream and protect against DNA damage, chlorella has been shown in various clinical trials to increase energy, boost stamina, and battle fatigue. One of the ways chlorella increases energy is by detoxifying the liver, which is our body-waste filter. Thus the body is able to run more efficiently, increasing energy levels.

Wellbeing

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

constant drip

Drool. Know it, don’t love it, but what do we do about it? Excessive drooling is normal in babies, but once your child is past the teething phase and is still soaking his tees, it may be time to take action. Signs of excessive drooling include pooling of saliva, causing it to drip out of the mouth, and slurred speech. Truth be told, I’m exploring this topic somewhat for my own benefit. At 22 months, my son is an excessive drooler, to the point that his babysitter has reported she needs to change his bibs several times a day as they all get soaked through. While at this age drooling is not extremely concerning, it has been bothering me more and more as time goes on.

To give you a bit of history, my son was that infant with the perpetually open mouth. Back then, Gelly Reich, a seasoned speech language pathologist who is also my sister, claimed he had weak oral motor skills. Not being exactly sure what that meant, I just laughed it off. However, when I recently called her up for advice on his drooling, I got the same response: my son’s oral motor skills needed to be strengthened. She graciously offered to teach me the massage skills I needed to know, but advised that I get him evaluated for speech therapy at an agency, so that I could have regular help for him, as well. While researching this article, I was surprised to learn that excessive drooling does not usually go away on its own, and needs intervention and therapy to correct. Drooling has been attributed to incorrect or incomplete swallowing, or even poor posture. Drooling children can also have messy eating skills, and may need feeding therapy.

62 The Wellspring | March 2018

Here’s what Gelly Reich, CCCSLP, has to say on drooling: There are four main reasons for saliva to come out of the mouth. 1. Saliva awareness—the child is not aware of the excess saliva, or just doesn’t care about it. 2. Saliva frequency—the child is not swallowing often enough. 3. Saliva efficiency—the child cannot swallow effectively. 4. Poor lip closure—the child is not closing their mouth the way they should, and therefore it doesn’t stop the saliva from escaping.

Some ways through which speech therapists treat excess drooling include increasing muscle tone of the oral area (including the tongue, lips, and even jaw). Therapists will also teach children how to draw excess liquid to the back of the mouth and swallow properly, and also to increase the frequency of swallowing.

If your child is drooling, it would be wise to consult with a speech language pathologist to ensure the correct steps are taken for your child. 1. Massage the mouth before meals to increase sensation inside and outside the mouth. 2. Brush teeth after meals. Vibrating toothbrushes are an amazing tool to use at home to increase awareness of facial muscles. They offer excellent sensory input as well. Start when the toothbrush is dry, and massage around the mouth, lips, and then transition into the mouth, inside of cheeks, tongue, and finish off with brushing the teeth. 3. Eat foods of different temperatures to stimulate the mouth. 4. Make funny faces in the mirror, specifically rounding of the lips and moving facial muscles. Have the child copy your expressions at first, and then see what they can come up with on their own. 5. Blow bubbles, or have your child blow on a whistle or harmonica.

A highly informative book for speech therapists, or even a parent who would like to be informed, is How to Stop Drooling: Practical Solutions for Home and Therapy, by Pam Marshalla. Here are two products to help you increase the sensory awareness inside your childâ&#x20AC;&#x2122;s mouth and out:

Gelly Reich, CCC-SLP, is a Brooklyn-based licensed speech language pathologist, with over a decade of experience, who specializes in early childhood issues and treatment for children with disabilities. She can be reached through The Wellspring. Goldy Guttman, Ms. Ed., is an ABA/SEIT therapist who holds a Masterâ&#x20AC;&#x2122;s in Education and has been involved in early childhood intervention for almost a decade.

Adar 5778 | The Wellspring 63

Wellbeing

Health Personality By Yocheved Grossman

a cup of tea with: BAILA (BETTI) FASTEN OCCUPATION: health kinesiologist,

One Brain practitioner, naturopath, and craniosacral therapist

SINCE: 2012 AGE: 51 FAMILY: 9 children LOCATION: Boro Park, Brooklyn PASSION: Pursuing health and happiness WISHES PEOPLE WOULD KNOW THAT:

if you give your body what it needs, it can heal from every ailment.

HOW DID YOU GET INTO THE FIELD OF ALTERNATIVE HEALTH?

About 17 years ago, after my youngest child’s birth, I was overcome with fatigue. When the symptoms only intensified with every passing day, I desperately sought a diagnosis and a plan for recovery. I was so weak that when I’d look out the window and see women pushing a double stroller, I’d wonder if I’d ever be able to do that again. I trudged from one specialist to another, but to no avail. I remember finally seeing a top specialist in Manhattan who currently charges about $800 for a session. At that time, I paid about $500 and change. He took lots of tests, which revealed that my ferritin levels were low. However, he explained to me that since ferritin is only the stored extra iron in the body, these levels were probably not interfering with my health. He offered an analogy of a car that requires only four wheels for optimal operation, but according to the law must have a fifth wheel stored inside it in case of emergency, which doesn’t affect the driving. Having aquired the understanding that his test results would not be affecting my energy levels, I was left feeling discouraged.

HOW DID YOU FIND YOUR WAY TOWARD HEALING?

It was after this turning point that Hashem finally sent my salvation. When I went to the doctor for yet another blood test, I met an acquaintance in the waiting room. We made some small talk about why we had come, and when I shared how I was feeling, she told me that my symptoms seemed similar to those her cousin had experienced before being healed. Of course, I immediately got in touch with that cousin, who, it turned out, didn’t have the same issue

64 The Wellspring | March 2018

at all, but she gave me the number of the practitioner who helped her. Once I went to see her, I became a new person.

WHAT WAS THAT PRACTITIONER’S SPECIALTY? She’s a homeopath and kinesiologist.

CAN YOU DESCRIBE THE FIELD OF KINESIOLOGY?

Briefly, a kinesiologist removes blockages in the meridian system.

CAN YOU GIVE US A CRASH COURSE ON THE MERIDIAN SYSTEM?

Just like we have arteries that are designated for blood flow, we have pipes through which energy flows. This vast network of invisible energy pathways connect to each other, fueling the body. We call this energy koach; the Chinese call it chi. When the energy flows as it should, we feel good, but when it doesn’t, we face various ailments.

An acupuncturist will unblock the clogged networks with needles, but in kinesiology we do it differently, through muscle testing.

HOW HAS YOUR JOURNEY TOWARD HEALING LED YOU TO HELP OTHERS?

When the kinesiologist helped me heal, I wanted to learn the magic behind her work. At that time, I had problems with my kids that the doctors couldn’t help. One daughter had joint pain in her hips so severe that she couldn’t walk, and physical therapy and anti-inflammatory medications weren’t helping. I was hoping I’d be able to heal her through this means, and after doing the training and practice, I did so, baruch Hashem. Part of health kinesiology is determining how much sleep a person needs and what nutritional changes should be made in their diet to promote optimal energy levels. Since I didn’t know anything about supplements, this spurred me on a journey to learn more. As a naturopath, I learned about how the body works and how the body heals, especially through plants and herbs.

WHICH PLANTS ARE MOST HELPFUL FOR HEALING?

The main nutrient that makes the thyroid function is iodine. The herb that’s most rich in iodine is seaweed.

HOW CAN PEOPLE CONSUME SEAWEED BESIDES FOR IN SUSHI?

Nori sheets, which are readily available in supermarkets, can be crumbled into soup or salad. If you roast them with salt, they taste like potato chips. Even some of my young einiklach love this nourishing snack.

WHICH HERBS DO YOU RECOMMEND?

Parsley is an herb rich in vitamin K, C, and A, as well as iron, calcium, and folate. It helps relieve joint pain, relaxes stiff muscles, and encourages digestion.

DOES KINESIOLOGY WORK FOR PHYSICAL AILMENTS ONLY?

Not at all. A middle-aged client came to see me with what she called “OCD in my head.” She confided that she has been living with anxiety since she was 14 years old, and that the pattern she sees is that when she has to make a major life decision, such as a shidduch with a child, the attacks and negative self-talk intensify. Something minor could happen to her, and for the entire week she’d have this critical tape going in her head. When this woman came to see me, she was so desperate for a way out that she was ready to start taking anti-anxiety medications. There was one blip, though: she was afraid of the side effects, which was why she decided to come to me. Two days after our session, this client called to ask if her husband could come too. When I asked what happened, she said that this was the first time in years that she had slept through the night, and her husband wanted to come heal his own issues.

HOW DID YOU HELP THIS WOMAN DEAL WITH HER ANXIETY?

Through muscle testing, I worked with her to unblock her meridian system, in addition to figuring out which nutrients she was missing. I explained what each supplement I was recommending was for and assured her there would be no side effects by taking them.

CAN YOU DESCRIBE THE PROCESS OF MUSCLE TESTING AS A MEANS TO UNBLOCKING THE MERIDIAN SYSTEM?

The body is comprised of many muscles, but we use one that’s easy to test, such as a muscle in the hand. By testing the ease through which a muscle locks or unlocks, we understand whether or not a particular food or situation is causing stress to the body. A locked muscle is a good sign—as is evident when we hear good news: we instinctively jump up, tightening our muscles. When we hear bad news, on the other hand, we slump, as a result of the unlocked muscles. Through this approach, we can test many things. For example, I might ask a client to hold an apple in her hand. If the muscle locks, we understand that the apple is good for the body. If it becomes unlocked, that tells us it’s a stressor. I might also ask a client to think of certain things or look at a particular image in order to determine sources of stress.

ONCE YOU ESTABLISH THAT A CLIENT’S PRESSURE POINTS ARE BLOCKED, HOW DO YOU UNBLOCK THEM? In place of the needles that are used in acu-

Adar 5778 | The Wellspring 65

Wellbeing

Health Personality

puncture, we touch the pressure points with our fingers. This has helped people heal from headaches, insomnia, digestive problems, and other issues.

an ear infection, or MRSA.

DO YOU ALSO PROVIDE GUIDANCE FOR AFTER THE SESSION?

Digestive issues are all too common, often as a result of emotional issues. The other day, I saw a seven-year-old boy who was living with constant stomach pain, vomiting, and headaches. The tests he took all came back clear. It turned out that this child was chronically constipated, which caused his gut to be clogged with bacteria. People don’t realize that the gut is king. We need a healthy gut in order to function properly. If we don’t learn how to manage our digestive system properly, we end up with consequences, not only when we’re 40 or 80 but even at 7.

Of course, since it’s important to give the body what it needs in order for the healing to last. I recently saw a client who had a bout of cellulitis every two weeks. After her doctor raised his hands up in surrender, she came in for one session. I taught her what to do—what to eat, what not to eat, what to apply on the cellulitis, and about the importance of consuming raw vegetables. On her way home, she already went to pick up a juicer and vegetables. When we met two weeks later, she told me that she woke up the morning after our session with a new leg. But perhaps more importantly, she told me, she had a new life. In the past, she used to eliminate once every two weeks. Now it happened twice a day. This wasn’t my work. It was her work, and she did what she had to do. It’s our duty to do what we can to heal the body Hashem gave us. Sometimes, going to a doctor is part of that duty. I tell clients who are adamant not to see a doctor that they have to go to meet the malach there. We must explore all options to ensure that we lead healthy lives.

WHAT DO YOU FIND ARE THE MOST PREVALENT ISSUES THAT YOUR CLIENTS STRUGGLE WITH?

I find that many people have sensitivities and allergies to certain foods, specifically wheat, dairy, chocolate, gluten, and caffeine. Since we have several cases of such allergies and sensitivities in the family, as well, I’ve learned to be creative in the kitchen. I experimented making chocolate cake and even nutty chews so that everyone can enjoy these treats, and I started giving out recipes to clients who wanted to know how they can give such foods to their allergic children. When the demand for a compilation grew, I put together Nutritious Dishes, a cookbook that offers recipes and health tips, as well as remedies you can use from your own kitchen. I’m a practical person who understands that most of us are limited financially and timewise, so most of the 300 recipes are not only extremely easy to make but also don’t require costly ingredients. While most recipes are gluten-free, some are not, because I want everyone to be able to benefit from this book— also those who are health-minded but don’t have to be off gluten entirely. My goal is to turn the transformation toward healthy eating into an enjoyable journey.

WHAT’S ONE KITCHEN-BASED REMEDY THAT YOU SHARE IN THE BOOK?

Garlic oil has incredible healing properties. Crush 3 cloves of garlic into 2 ounces of olive oil. Mix and let sit for at least 20 minutes, then discard large pieces. Apply to affected area and cover with a gauze pad and plastic. For an irritated ear, place 2 drops into the infected ear. This remedy works great for open wounds, athlete’s foot,

66 The Wellspring | March 2018

WHICH HEALTH ISSUE DO YOU TREAT MOST OFTEN?

WHAT DO YOU TELL PEOPLE WHO COMPLAIN THAT LEADING A HEALTHY LIFESTYLE IS HARD?

Work is work, but you can do it in a pleasant way. If you do it with joy, you’ll be motivated to stay at it. As I discuss in my cookbook, there are easy, simple steps to regenerate.

WHAT DO YOU BELIEVE ARE THE SIMPLE STEPS TOWARD LEADING A HEALTHIER LIFE? 80%, or at least the majority, of your diet should be comprised of raw fruits and vegetables. Raw foods have life, and that life rebuilds you, cleans you, and heals you. While cooked food does offer nourishment, as well as minerals and vitamins, it doesn’t have life, which has the power to heal.

IS LEADING A HEALTHY LIFESTYLE ENOUGH TO HEAL ALL AILMENTS?

It’s important to be open to everything. I find that some people live in their little box of medicine and others in their box of natural healing. We must explore all avenues and do whatever works for us, which may be one of many things. Is it supplements, is it therapy, is it medication, is it exercise? A woman who had a liver disease came to me. For eight months previously, she had been walking around yellow in the eye. She told me she had checked her symptoms online, which all pointed toward liver disease. She had no energy or appetite and experienced severe itchiness. Medically, she researched, there was nothing she could do, only wait until her liver was almost not working and then do a transplant. When I asked her if she ever went to a doctor about this, she said she hadn’t because she can’t afford insurance. Besides, she posited, he would send her through many tests that would only cause her financial stress and fear and, in the end, he wouldn’t be able help her. When I asked her what her plan was, she said she would try my route. Two months later, all her symptoms were gone. Another month later, she called to say that she was pregnant. After an uneventful pregnancy she gave birth to a healthy child, and she never had the symptoms again. It’s not about what I did; it’s what she did. She took what I taught her and followed it religiously. She gave her body what it needed to heal. Baila Fasten can be contacted via The Wellspring.

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.

MAX ENERGEE™ Related to Monthly Dose pg. 60

MAXI OMEGA-3™ JOINT FORMULA Related to Health Platform pg. 12 As recommended by Rabbi Hirsch Meisels, Maxi Omega-3™ Joint Formula contains just the right combination of nutrients to relieve joint pain. With over 1,000 mg of omega-3 per serving, the main nutrient in this supplement is particularly helpful in relieving the symptoms of arthritis.

If fatigue and stress are slowing you down, you may be in need of a Max Energee™ boost. A superb formula that combines four of the most powerful energy-boosting natural compounds in one convenient supplement, Max Energee™ will provide you with the energy you need during the pre-Pesach season and beyond.

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PREMIUM ENZYMAX COMPLEX™ Related to Dedicated to Health pg. 24 Living with Crohn’s disease or other digestive illnesses is no fun, but a daily dose of Premium Enzymax™ Complex can go a long way in easing the symptoms. Packed with enzymes that ensure a smooth digestion and absorption, this supplement is professionally formulated to provide the highest quality plant and microbial enzyme formula.magnesium, manganese, and other nutrients to support heart health.

Essential oils are one way to achieve relaxation and serenity. Taking a quick dose of Herbal Calm™ is another. A combination of St. John’s wort, passion flower, and valerian root, this unique formula will give you the peace of mind you desire.

MAXI THIN SUPREME™ Related to Golden Page pg. 75 For many people, weight loss is way more important than the cosmetic benefits it offers. Especially in the aging population, losing extra fat is a crucial component in overall health and wellbeing. The main ingredient in Maxi Thin Supreme™, Conjugated Linoleic Acid, is one excellent nutrient that helps the pounds roll off. Read more about it in Golden Page.

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

Emotional Wellness By David H. Rosmarin, Ph.D.

Pre-Pesach Anxiety

I am a 17-year-old girl and the oldest of 10 children. Pesach is approaching, and at this time of year the amount of stress in my household can be overwhelming. More specifically, my mother’s anxiety skyrockets because she needs to keep track of many different things. She has to do all the grocery shopping, cleaning, cooking, and make sure my father, siblings, and I look our finest. Everything needs to be perfect. My father tries to help, but it seems to just create more work for her. I offer to help where I can, but it never seems that I do anything right. That makes me anxious. I have lost some of my appetite over the past three months, as well as losing weight, which actually seems to help. My mother noticed though, and now she makes me eat in front of her. This only increases my anxiety, and I’m finding myself getting even pickier with foods. I think taking away my mom’s anxiety will solve everything. What do you suggest I do?

Thank you for your brave submission and thoughtful question. Please know that you are not alone when it comes to increased household stress around the holidays, or when it comes to your anxiety related to living with a perfectionist. The ultimate question therefore is not how to prevent feeling overwhelmed or anxious—but how to best manage how you feel. You are also not alone in choosing to restrict your food intake to cope with anxiety.

68 The Wellspring | March 2018

Anxious Daughter of a Perfectionist

Many people feel that eating less gives them something else to focus on aside from feeling anxious— plus, of course many people lose their appetites when they’re under stress. The following three points may be of help to you: A. Most important—take care of yourself! Acknowledge and validate your feelings of anxiety in such a stressful situation. Given your situation, it makes perfect sense that you’d be struggling, so cut yourself some slack. To that

end, know who you can reach out to for support, whether this is a family member, friend, supportive hotline, etc. Also, take breathers as needed. Take some time for yourself by spending at least 15-20 minutes alone each day to refresh. Find something self-soothing that reduces stress, for example deep breathing, listening to music, calling a friend, reading a book, or whatever else you like to do. Also, try your best to get adequate sleep both during the holidays and in

general. When we sleep, it allows our body to reset itself for the next day. We are more vulnerable to stress, anxiety, and depression when we are sleep deprived. B. Accept that you do not have the power or control to change others. Although you may not approve of your mother’s perfectionism, accepting that you cannot change your mother is important. What do you have control of? You can take care of yourself and manage your responses, but that’s about it. To that end, use interpersonal effectiveness strategies to help explain and convey your feelings to your mother in efforts to get what you need. Stick to the facts and describe what you are reacting to in a non-judgmental way. Expressing your feelings and opinions by using “I” statements will help limit any suggestion of blame. Try to assert as clearly as possible what you need from your mother, and highlight the positive outcomes when they occur. This approach typically results in the best outcomes, though it’s no guarantee. Throughout, try to stay as mindful as you can. Try not to allow distracting thoughts or intense emotions to cloud your judgment. It is helpful to imagine yourself deserving such requests, and, at the very least, negotiate an outcome. Overall, this is about you, and there is more power in stating your needs than repressing them, even if they won’t be met. C. It’s great that you have the ability to self-reflect and identify the complex feelings about your weight loss. But we cannot emphasize enough that restricting your food intake on any level is a

dangerous matter. In fact, every 62 minutes, at least one person dies as a direct result of an eating disorder. Restricting food intake is not a healthy coping strategy! Eating disorders are serious because the entire body is negatively impacted (heart, brain, etc.). At best, your system will no longer receive the necessary nutrients to function, which makes you even more vulnerable to stress, anxiety, and depression. At worst, your body could begin to shut down, and that can lead to permanent damage. You mentioned that the more anxiety you feel, the less appetite you have. It is important for you to distinguish between what is typical appetite loss as a result of stress and what has now manifested as intentional limiting. Living with a perfectionist can be suffocating. Restricting your food intake provides a false sense of control, because food is something within your power that you can tangibly manipulate (a.k.a. control) versus your mom, who you cannot control. It makes sense that the anxiety spikes when your mother is watching you eat because this is no longer in your control, since she is “making you” eat. When appropriate, use the interpersonal skills mentioned above to convey to your mother the lack of power you feel. She is clearly worried about you, but this is not the best way to help someone. So, even though it’s difficult, try to push yourself to eat. This is because action precedes motivation—when you act hungry by eating, you will feel hungrier. Since you have been restricting your food intake for three months, your hunger cues

are likely inaccurate, which affects your ability to clearly assess your hunger level. As you go into the holidays, make sure you have a plan for your meals. Have a healthy snack before the holiday party even begins so you do not become too anxious during it, and which will prevent you from overeating or going overboard on the sweets. If it helps you to stay more accountable, share your action plan with someone you feel supported by and trust. Ahead of time, figure out what meals are being served, what time the meals will be served, and plan your food choices accordingly. If you know these facts in advance, it will take away some of the pressure to make a quick decision in the moment, especially if you are not hungry. In addition to meals, organize when and what snacks you will eat in between meals. If possible, choose to be around people who you genuinely enjoy. Also, remember to use your self-care strategies to refocus and implement your interpersonal effectiveness skills when necessary. Some of the above-mentioned strategies are generalizable to post-holiday action plans as well; however, it may be beneficial for you to seek further support once the holidays are over. In sum, if you take care of yourself, manage your expectations and interactions with your mother, and make good decisions with your diet, you’ll be on the road to a sweet, new life. Thank you for writing, All our best, David H. Rosmarin

David H. Rosmarin, Ph.D., ABPP, is an Assistant Professor in the Department of Psychiatry at Harvard Medical School, part-time, and a board certified clinical psychologist. He also directs the Center for Anxiety, which has offices in Manhattan, Brooklyn, Monsey, and Boston. Readers may submit their questions on anxiety or any mental-health related topic to be answered by the columnists in the next Anxious to Know column. All identifying details will be changed. Questions can be submitted to info@ wellspringmagazine.com. Subject line should be “Anxious to Know.”

Adar 5778 | The Wellspring 69

Wellbeing

Clean Slate By Shiffy Friedman, MSW, CNWC

CBT FOR EMOTIONAL EATING:

DOES IT WORK? (PART II)

In our last installment, we discussed we have to delve into our emotional ter starting your day on a bar of chocthe basic tenets of the CBT approach olate. Think about what you want to world, to get to the root of what we’re and how they relate to emotional eatlook like at the Seder.” This self-talk is feeling. When I reach for that extra ing. In summary, cognitive behaviorhelping her as she keeps pacing, but slice of cake, or that package of potaal techniques that are recommended when Marta finally calls to say that to chips, I’m being led by my emotions to combat emotional eating include her son needs emergency surgery and to do so. Using logic to combat these coming to the realization that your she won’t be coming for another week, emotions, then, seems like a useless thoughts about yourself are erroneous Goldy’s had it. Before she knows it, the endeavor. and challenging them, and making bar of chocolate is gone. various behavioral changes to preUnderstandably, various uncomAs Goldy grows more vent overeating. The CBT approach fortable emotions surface for Goldy is also in favor of self-talk: telling anxious, she starts during such an episode, which may yourself positive messages about include anxiety and feelings of inyourself, or that although eating pacing the kitchen, competence and worthlessness. when you’re feeling stressed (or any other negative emotion) may be ef- gradually becoming more If she doesn’t face these emotions as they come up, distracting herfective in the short term, it will only tempted to approach self from them is mightily temptcause more problems later. the pantry, where ing, and logical solutions won’t cut While these techniques may help it for her. Even if CBT techniques the appealing Purim you overcome individual binges, I help Goldy stay in control throughdon’t believe they enable permaleftovers lay in wait. out that tough Monday, as long as nent change. The reason, which I’ve she doesn’t tackle these emotions, reiterated several times in this colher next emotional-eating temptation umn, is that emotional issues cannot Since we’re entering the time of year won’t be long in coming. be solved with logical solutions. Sure, that’s supposed to be most stressful for At a recent seminar I attended on logical solutions are tempting. They’re Jewish women the world over (though the topic of emotional wellness, the fausually clear-cut, less painful, and it doesn’t have to!), let’s use the Erev lean toward the quick-fix style. Howcilitator remarked, “Imagine how the Pesach season as an example. Supever, the only real way to finally—once sales in Bamba [can you tell this was pose Goldy is up bright and early on and for all—rid ourselves of emotional in Eretz Yisrael?] would drop if we’d Monday morning, waiting for her baggage is to take the emotional route. all take care of our emotional stuff.” cleaning help to show up. Today, she As long as we fail to realize not only While I happen to practice as a psyreminds herself, it’s time to tackle the that we’re using food to escape emochotherapist, I came to this belief not kitchen. She davens Shacharis, eats tions we’d rather not feel, but also that based on what I’ve learned at social a wholesome breakfast, and is ready using logic-based solutions instead of work school, but purely on the Torah to get to work alongside Marta, but facing these feelings once and for all sources I’ve studied regarding emoMarta seems to be delayed. As Goldy doesn’t work, the Bamba/chocolate/ tional wellness. The Chazon Ish, in his grows more anxious, she starts pacice cream companies will be making a sefer on emunah and bitachon, writes ing the kitchen, gradually becoming pretty penny on us. that most people operate mainly from more tempted to approach the pantry, emotion that is concealed as logic where the appealing Purim leftovers In this column on emotional eating, while they deceive themselves into lay in wait. All this time, she keeps tellShiffy Friedman, MSW, CNWC, disthinking that they’re operating from a ing herself, “You know you want to eat cusses the journey toward a healthy place of logic with a bit of emotion. because you’re stressed, but is it worth relationship with food from a Toit? You’re not really hungry now. Think rah-based, psychological, and personThus, says the Chazon Ish, in order to understand why we do what we do, about how you’ll feel in one hour, afal perspective.

70 The Wellspring | March 2018

AGE WELL ISSUE 26 MARCH 2018 ADAR 5778

Never too late to lose your weight CLA will help make it happen

SAGE ADVICE 4 WAYS TO RELAX AS YOU AGE

Did You Know? Donors do not need to take any life-long medication nor are they restricted with their diet.

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average age (2017) OF RENEWAL ALTRUISTIC DONOR

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AS OF FEBRUARY 2018 RENEWAL FACILITATED

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transplants since inception

The waiting list in the United States

for a kidney from a deceased donor is about 5- 7 years.

90% of people going on dialysis will no longer be alive after 10 years.

Non-medical expenses such

as lost wages, travel costs, and convalescence that are incurred because of the donation process can be covered by Renewal.

If at any point in life a kidney donor needs to have a kidney transplant, his/her name gets moved up on the waiting list. Being a donor does not impact a person’s ability to have a child.

average cost TO RENEWAL PER TRANSPLANT

Renewal was founded by Mendy Reiner in 2006, after an experience he had helping find a kidney for a stranger. He met the man by chance in a office. At first, Mendy thought the man, who had swollen eyes and limbs, was looking for a tzedaka donation and offered him money, but the man refused. He said that what he needed was a kidney. Mendy placed an advertisement in a local newspaper — “Father of 5, blood type O, needs a kidney” — and included his own phone number. He received dozens of responses, both from people offering to help and from people asking for help finding a kidney. He decied then and there that something must be done to organize all this and the Renewal story began. P: 718.431.9831 W: www.renewal.org

Golden Page By Yaakov Goodman

HEALTHY WEIGHT LOSS AT EVERY AGE

For many people, weight loss is way more important than the cosmetic benefits it offers. Especially in the aging population, losing extra fat is a crucial component in overall health and wellbeing. Here’s one excellent way to help the pounds roll off. Conjugated Linoleic Acid, better known as CLA, is an extremely beneficial natural compound traditionally found in the fat of beef and other ruminants. While for many centuries our diet was well stocked with CLA, sadly, the natural sources of CLA such as beef no longer provide this valuable fat as they used to. Compared to the previous generations, Americans are deficient in CLA, and it’s largely due to changes in cattle-feeding practices—cows need to graze on grass rather than be artificially fattened by grains. Additionally, today’s dairy products have only about one fifth of the CLA content they had in the 1950s. Compelling evidence indicates that CLA can promote youthful metabolic function and reduce body fat. Several years ago, the discovery of CLA’s benefits caused a scientific sensation when it was shown to improve the lean mass to body fat ratio, decreasing fat deposition, especially on the abdomen. One mechanism whereby CLA reduces body fat is by enhancing insulin sensitivity so that fatty acids and glucose can pass through muscle cell membranes and away from fat tissue. This results in an improved muscle to fat ratio. CLA deficiency could be a major contributing factor in the current obesity epidemic in America. Several animal studies showed that adding CLA to the diet results in leaner, more muscular bodies. One 1996 study, for instance, showed as much as 68% lower body fat in CLA-supplemented mice. A pioneering Norwegian human study found that CLA-supplemented subjects lost up to 20% of their body fat in three months without changing their diet. In a randomized, double-blind, placebo-controlled study, 180 overweight adults received a CLA supplement or a placebo daily for six months. Fat mass, lean body mass, and insulin sensitivity were closely monitored in the study participants. At the end of the six-month study, participants taking CLA lost significant fat mass and gained nearly one pound of muscle mass, with most of the fat loss occurring in the upper legs and abdomen. The CLA supplements were well tolerated, and those who took CLA demonstrated an improvement in insulin sensitivity. A recent study at the Louisiana State University confirmed that feeding mice a CLA-enriched diet for six weeks resulted in 88% lower body fat, especially in regard to abdominal fat. This occurred even if the mice were fed

a high-fat diet. The effect was partly due to reduced calorie intake by CLA-supplemented mice, and partly due to a shift in their metabolism, including a higher metabolic rate. A study using diabetic Zucker rats indicates that part of CLA’s effectiveness in preventing obesity may lie in its ability to act as a potent insulin sensitizer, thus lowering insulin resistance and consequently insulin levels. Since elevated insulin is the chief pro-obesity agent, it is important to keep insulin within the normal range. By activating certain enzymes and enhancing glucose transport into the cells, CLA acts to lower blood sugar levels and normalize insulin levels. Thus, besides being antiatherogenic and anticarcinogenic, CLA is also antidiabetogenic, helping prevent adult-onset diabetes, characterized by insulin resistance. If the current animal results are corroborated, CLA may prove to be important not only in the prevention of diabetes, but also as a new therapy for adult-onset diabetics, aimed at lowering insulin resistance. In addition, CLA has been shown to lower cholesterol and triglycerides, and helps keep arteries clean. A study at the University of Wisconsin-Madison found that subjects supplemented with 0.5g CLA/day showed markedly lower total and LDL cholesterol, lower LDL to HDL ratio, lower total cholesterol to HDL ratio, and lower serum triglycerides. On autopsy, the aortas of CLA-supplemented rabbits showed less atherosclerotic plaque. Incredibly, CLA supplementation helps prevent the initiation, promotion, and metastasis of breast cancer. In a study performed at Roswell Park Cancer Institute in Buffalo, 50 day-old rats were treated with a potent carcinogen and then supplemented with 1% CLA for 4, 8, or 20 weeks. Only rats receiving CLA for the full 20 weeks showed tumor inhibition. CLA lowered the total number of carcinomas by 70%. Interestingly, there was a much higher incorporation of CLA into the neutral lipids of the mammary tissue rather than into the phospholipids (cell membranes). While the physiological significance of this phenomenon is not understood, it seems that the presence of CLA in mammary tissue plays a highly protective role against the initiation of breast cancer. With all of this compelling science, Maxi-Health formulated a one-of-a-kind CLA formula. In conjunction with diet and exercise, Maxi Thin-Supreme™ has helped many individuals struggling with weight issues achieve healthier weight and is recognized as a safe and choice supplement.

Adar 5778 | The Wellspring 73

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

Age Well

Senior Care By Rena Milgraum, R.N.

Teeth Talk

Reach for that sweet? Not so fast. While The Wellspring readers are generally an informed lot (especially after they read each new issue), there is one unreported public-health scourge affecting seniors you may not be aware of: cavities. Cavities strike adults, including seniors, in our communities more often than you’d think. But that doesn’t mean that sweets are a no-no. It does mean, however, that too much junk food, along with too-little (or too-ineffective) brushing and dental care, very much is. Drilling down to definition As its dictionary definition goes, a cavity is a hole—making a dental cavity a hole in a tooth. Cavities tend to form in the rear teeth, which grind more food and have more surfaces than smoother front teeth, in order to collect more food particles. There are three kinds of cavity: smooth surface, pit and fissure, and root. A cavity will not produce any symptom in its early stage, which is why your dentist must test each tooth to detect any cavities. Only when cavities get deeper do they cause that trademark pain—which can be severely painful, especially when eating or drinking something sweet, hot, or cold. Common symptoms include sensitivity, especially to sugary items; visible holes or pits in surfaces; and pain when biting down. In advanced scenarios, tooth decay can get out of hand to the point that it causes abscess, breaking, or loss of teeth, as well as infection and inability to chew on foods that are not soft. Cavities are caused by tooth decay

(a self-explanatory phrase). Tooth decay is caused by plaque, a sticky substance in your mouth mostly made of germs. Plaque builds up constantly (which is why you have to brush your teeth constantly), and consuming junk, snacks, and sugary drinks increase plaque—giving you more plaque to brush away, and more reason to do so regularly. If not regularly brushed away, plaque can eat away the tooth’s outer layer (called enamel)—and bingo! You’ve got one or more cavities. And if the cavity is not treated with a filling, the decay can reach the nerves deep inside the tooth, causing very painful toothaches. Other causes of cavities and tooth decay include lack of saliva (a.k.a. “dry mouth,” which is more common in seniors due to aging); worn-out dental devices, which can weaken over the years, allowing plaque to build up more easily; eating disorders like anorexia and bulimia; or heartburn or GERD, which likewise can put stomach acid in the mouth to the same detrimental effect. Treating that touchy tooth Contrary to the common (and, in my opinion, rather hurtful) stereotype that getting older means losing your teeth, you can smile now: It’s totally false! The stereotype probably exists because it was only until relatively recently in history that dentistry allowed people to keep their natural teeth well into their senior years. So today, if your tooth is hurting badly, it probably means that tooth decay has literally hit a raw nerve—but it doesn’t at all mean that it’s an inevitable part of aging. See your dentist!

In the meantime, before getting to your dentist, common cavity treatment (besides regular brushing with toothpaste containing fluoride), includes: over-the-counter (OTC) pain relievers (with doctor/dentist approval); OTC anesthetic specifically designed to soothe painful teeth; thoroughly cleaning your mouth and teeth (don’t avoid painful areas); and using Sensodyne® or another toothpaste for sensitive teeth. Once you’re in the dentist’s chair, the dentist may apply a fluoride treatment; put in fillings; put in a crown; do a root canal; or even extract the tooth altogether and replace it with a bridge or implant. An ounce of prevention I’m not going to reiterate the basics of prevention—which, of course, revolve around the healthy habits we all preach to our kids and grandkids. However, for seniors, tooth decay and cavities involve several age-related factors, including receding gums and loss of jawbone, and changes in saliva. These are often the result of changes in general health or from medications that seniors may be taking. In turn, prevention here is all the more important for seniors, as studies have shown that poor dental health has an unfortunate “domino effect” on other health and wellness problems. So, bottom line? Don’t just brush regularly; rinse your mouth out regularly, too, and ideally with mouthwash. Floss as often as you can. Avoid all that sugary stuff that isn’t good for your general health, never mind your teeth. And at the end of the day, you’ll still be smiling!

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.

74 The Wellspring | March 2018

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Age Well

Sage Advice by Aliza Simon

TAKE IT EASY 4 ways to relax as you age

Leading a relaxed, stress-free life is an ideal for people of all ages, but its importance is only magnified as we age. With weaker resistance and decreased immune strength, it’s vital for seniors to maintain a relaxed, calm existence, especially when they face age-related concerns, such as fear of loss, retirement, and caretaker havoc. Here are some helpful relaxation techniques.

LAVENDER BATH.

Put several drops of lavender oil in a warm bath and have your parent enjoy some relaxation time there. If preferred, close the bathroom lights, and light some tea lights so your loved one can truly allow herself to drift away and relax her mind.

AVOID LONELINESS.

If your parent is living alone, or even in an assisted living facility, arrange a rotary system to ensure she always has someone to talk to. Sharing what’s on their hearts and minds helps seniors not only process their emotions, but also lift the burden. Even when seniors are not in a talkative mode, they appreciate having a companion they love at their side. The loved one’s mere presence may help the stress dissipate or, at the least, decrease.

76 The Wellspring | March 2018

CHANGE OF SCENERY.

Especially during harsh weathers, elderly people spend too much time in their home environment, which doesn’t bode well for their stress levels. Whenever possible, take your loved one out to enjoy the fresh air. The ideal trip would include spending time in a park or other scenic setting. The chances she’ll relax in an open field are infinitely greater than if you take her to the mall.

MIND ON MUSIC. Find soft, calm tunes that your parent enjoys listening to and have them handy for her whenever she’s in the mood for it. Music has the ability to generate a sense of calm, especially if the elderly person has positive associations with it, such as when a certain piece evokes joyous memories for her.

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Diary By Chava D.

More Than Stiff Joints

At 28, my husband, Yudi, probably works much too hard. He has a tight daily schedule as an administrator in a yeshiva, coupled with his other obligations as a frum Jew, husband, and father of three. Over the past few months, Yudi had complained about joint pain in his knees, but attributed it to his using the stairs to reach our third floor apartment and his office in the yeshiva. When his complaints became more frequent and he was using Motrin for relief, he scheduled an appointment at the doctor. After a thorough examination, the doctor was unable to pinpoint the source of Yudi’s pain. As a last resort, he suggested a throat culture, since neglected strep may lead to joint pain. However, the results were negative. Two days after, Yudi could no longer walk steps at all, and he suddenly developed a high fever. He was rushed to the ER, where the medical team did the necessary blood work. This time, his white blood count revealed an infection. Surprisingly, Yudi’s strep culture turned out to be positive, and he was immediately put on a strong antibiotic regimen.

For the next few days, we stayed at my parents’ home, since they lived on the ground floor. Yudi, usually a strong, energetic man was now bedridden, weak, and frightened. The strong medication was making him even more fatigued and did not address his joint pain at all. After four days of treatment with almost no progress, I reached out to a specialist in alternative healing. After some questioning, she attributed Yudi’s infection to a compromised immune system, most likely due to his stressful lifestyle and habits. She suggested Maxi Health’s Immune Support™, vitamin D, and Maxi Health’s Maxi Active Pro 50™ to counter the large doses of antibiotic. The supplements, she advised, were to be taken three hours apart from the medication. In addition, she recommended that Yudi apply Thieves Oil to his painful joints. Over the course of the next two weeks, Yudi’s condition gradually improved, and we were able to move back to our own apartment. Until today, Yudi makes sure to take his daily dose of Immune Support™. His lifestyle may be hard to change, but it’s easy to take this supplement to keep his defense system strong.

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

78 The Wellspring | March 2018

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

Inkwell

Farewell

Dictionary

Carrier oil Definition: noun

The vegetable oil, such as olive or castor oil, that serves as a base for mixing in an essential oil. The carrier oil dilutes the essential oil and “carries” it onto the skin. Calendula oil is the ideal carrier oil for wound healing, and almond or avocado oil for skin conditions.

“

WHEN I LEARNED THAT BENGAY® CONTAINS WINTERGREEN OIL, I COMBINED WINTERGREEN ESSENTIAL OIL WITH A CARRIER OIL, AND THE RELIEF WAS INSTANT.

”

-MIRIAM SCHWEID, COVER FEATURE, PAGE 32

Adar 5778 | The Wellspring 79

The body doesn't produce its own CALCIUM. This mineral can only be obtained through food and supplements.

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

CRITICAL FOR KIDS